Soup is one of those foods that many of us eat when it's cold out to help warm us up. But it's a great anytime food. Here are six soup recipes to help you through the day, including Apple Rutabaga Soup and Vegan Gingered Carrot Soup. Enjoy!
SWEET POTATO, CARAMELIZED ONION, AND APPLE CIDER SOUP
This is from Soup for Every Body by Joanna Pruess with Lauren Braun via Publix's December, 2005 GreenWise.
The recipe originally called for 2 cups of chicken or vegetable stock. I simply cut out the chicken stock and left it at 2 cups vegetable stock.
1 1/2 hours prep time (includes baking time); Serves 4-6
1 1/2 lb sweet potatoes (or yams)
2 Tbsp unsalted butter or olive oil
2 large onions, peeled and thinly sliced
2 C fresh apple cider
1 Tbsp unsulphured molasses plus 3 Tbsp water
2 C vegetable stock
salt and white pepper
2 Tbsp finely chopped walnuts, lightly toasted
1 Tbsp finely shredded fresh sage leaves
Preheat oven to 400 degrees. Bake sweet potatoes until tender, about 1 hour. Set aside to cool, then peel. While potatoes are baking, heat butter or oil in large saucepan over medium-high heat. Stir in onions and adjust head to medium. Sauté until golden brown and very tender, about 20-25 minutes, stirring often.
Transfer onions, sweet potatoes, and apple cider to food processor. Puree until smooth.
Return puree to pan and stir in molasses and water. Add stock to the puree and bring to a boil. Reduce heat and simmer for 3-4 minutes. Season to taste with salt and pepper.
Ladle soup into heated bowls. Sprinkle a small amount of chopped walnuts and shredded sage leaves in center of each bowl and serve.
Per serving: 326 calories; 4 g protein; 59 g carbohydrates; 7 g fiber; 9 g total fat (4 g sta., 2 g mono, 2 g poly); 346 mg sodium; Vitamin A, B6, Manganese, B1 (thiamin), B2 (riboflavin), C, E, Pantothenic acid, Copper, iron, magnesium, phosphorus, potassium
FIVE BEAN SOUP
This comes from Eden Kitchens
Serves 10. Prep Time 10 minutes. Cook Time 40 minutes.
2 Tbs Eden Extra Virgin Olive Oil
3 cloves garlic, minced
1 medium onion, diced
1/4 C celery, diced
1/2 C carrots, diced
3 Tbs barley, rinsed
3 C water
1 can Eden Organic Pinto Beans
1 can Eden Organic Black Beans
1 can Eden Organic Kidney Beans
1 can Eden Organic Navy Beans
1 can Eden Organic Garbanzo Beams
1 C sweet corn, fresh or frozen
1 can Eden Organic Diced Tomatoes with Roasted Onion
1/2 tsp dried basil
1 1/2 tsp crushed bay leaf
1 tsp Eden Sea Salt – French Celtic
Heat oil in soup pot, sauté garlic & onion until onion is translucent. Add water, celery, carrot & barley, beans, corn, tomatoes & herbs. Add salt, cover & simmer 30 minutes. Serve.
HOT AND SOUR SOUP
This comes from Publix Supermarket's Aprons. Makes 6 servings.
1/4 cup green onions (2 – 3 onions)
1 (28-ounce) can chop suey vegetables (drained)
4 1/4 cups water
1 cup sliced fresh mushrooms
1/2 cup hoisin sauce
1 tablespoon miso paste
1/2 cup shredded carrots
2 teaspoons chili bean sauce
1 tablespoon vegetable base
1/4 cup Oriental salad dressing
2 tablespoons cornstarch
Wash onions and remove any wilted portions. Chop enough green onions into 1/4-inch pieces to measure 1/4 cup, including up to half of green tops. Discard tops or reserve for another use. Set aside.
Open can of vegetables and drain liquid by squeezing lid against vegetables. Set aside.
Place in large saucepan: 4 cups water, onions, vegetables, mushrooms, hoisin sauce, miso paste, carrots, bean sauce, vegetable base and salad dressing. Bring to boil on medium-high heat. Place 1/4 cup water and cornstarch in 2-cup measuring cup. Stir together until creamy. When boiling, stir in cornstarch mixture. Reduce heat to low and simmer 10 minutes. Serve.
Calories 332 kcal; Fat 11 g; Cholesterol 0 mg; Carbohydrate 45 g; Fiber 6 g; Protein 14 g; Sodium 1954 mg
Daily Values: Vitamin A 39%; Vitamin C 15%; Calcium 10%; Iron 16%
VEGAN CREAM OF ASPARAGUS SOUP
This recipe comes from Jolinda Hackett, About.com's Vegetarian Food guide. She writes, “With just four ingredients plus a little salt and pepper to taste, this is a very simple and basic vegan cream of asparagus soup recipe. Be sure to use a vegan margarine to make sure your asparagus soup is completely vegan and dairy-free.”
To view this recipe online, click here.
Ingredients
1 cup water or vegetable broth
1 bunch fresh asparagus
2 tbsp vegan margarine
2 tbsp flour
1 3/4 cups soy milk
salt and pepper to taste
Preparation
Blanch asparagus in water or vegetable broth for just a few minutes until asparagus is tender, but not soft and overcooked. Drain, reserving the cooking liquid, and set aside.
In a large soup pot, melt the margarine over medium-low heat, then add the milk and flour, stirring until a thick roux is formed. Remove from heat.
In a blender or food processor, add the asparagus, soy milk roux, asparagus cooking liquid and asparagus. Pulse a few times, until just blended, or until you have the desired consistency. I like to have a few pieces of whole asparagus in my soup, though you may prefer a smoother asparagus soup.
Return to the stove to reheat your soup, and season generously with salt and pepper.
VEGAN GINGERED CARROT SOUP
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, "Colorful and fragrant carrot and ginger soup is a light and soothing soup. Carrot soup with ginger is a nutritious and low fat soup recipe with just a touch of sweetness and a touch of spice." Prep Time: 15 minutes; Cook Time: 40 minutes; Total Time: 55 minutes
To view this online, click here.
Ingredients
3 tbsp olive oil
1/2 yellow onion, diced
1/4 cup fresh ginger, minced
4 cups chopped and peeled carrots (about 1 1/2 pounds)
3 cups vegetable broth
1 1/2 cups orange juice
dash nutmeg
salt and pepper to taste
Preparation
In a large pot, sautee onions and ginger in olive oil until soft, about 3-5 minutes.Add carrots and vegetable broth and reduce heat to medium. Allow to simmer for about 40 minutes, or until carrots are soft.
Add orange juice and stir well.
Working in small batches and using a food processor or blender, process soup until smooth.
Return to pot or serving bowl and add nutmeg, salt and pepper, stirring well. Serve with a dollop of yogurt or sour cream if desired and enjoy!
APPLE RUTABAGA SOUP
This came from Brett Moore, About.com’s Gourmet Food expert. He wrote, “Here's a beautiful comfort soup from Chef Patrick O'Connell (The Inn at Little Washington). Delicious and complex flavors with a velvety texture. Perfect for those cold winter days.” Prep Time: 15 minutes; Cook Time: 35 minutes
To view this online, click here.
Ingredients:
1 stick (1/4 pound) butter
1 cup onion, roughly chopped
1 cup Granny Smith apple, peeled, cored and roughly chopped
1 cup rutabaga, peeled and roughly chopped
1 cup butternut squash, peeled, seeded and roughly chopped
1 cup carrots, peeled and roughly chopped
1 cup sweet potato, peeled and roughly chopped
1 quart good chicken stock
2 cups heavy cream
1/4 cup maple syrup
Salt and cayenne pepper to taste
Preparation:
In a large saucepan over medium-high heat, melt the butter. Add the onion, apple, rutabaga, squash, carrots and sweet potato and cook, stirring occasionally, until the onions are translucent. Add the chicken stock and bring to a boil. Simmer for 20 to 25 minutes or until all of the vegetables are cooked through and tender.
Puree the vegetables in a blender or food processor. Strain through a fine mesh strainer into the same pot you used to cook the vegetables. Add the cream, maple syrup, salt and cayenne pepper.
Return the pot to the stove, bring the soup to a simmer, and serve.
