HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock. I omitted the chicken stock option, for obvious reasons.
HEALTHY TOMATO BASIL SOUP
This is from Kaleigh McMordie, MCN, RDN, LD who, besides running Lively Table, writes for Very Well.
For this recipe, Kaleigh wrote, “Most canned soups—even the reduced-sodium versions—are very high in sodium. Making your own is a great solution. Homemade soup is a great way to use up fresh vegetables and add a serving of blood pressure friendly foods to your meal.
“Tomatoes are naturally high in the antioxidant lycopene, which is a carotenoid that could help prevent cancer and cardiovascular disease. Using fresh summer tomatoes and basil makes this healthy tomato basil soup extra flavorful without the use of salt. Roasted red peppers add a nice subtle sweetness, and milk a little dose of protein. Add a pinch of freshly cracked black pepper and serve with a fresh green salad for a light and healthy lunch.”
To view this online, click here.
Total Time: 45 min; Prep: 5 min, Cook: 40 min; Yield 4, 1.5 cup servings (82 cals)
Ingredients
6 large tomatoes
1 large red bell pepper
4 cloves garlic
3/4 cup skim milk (or milk of choice)
1 teaspoon freshly cracked black pepper
1/4 cup fresh basil leaves
Preparation
Heat oven to 400F. Line a baking sheet with parchment.
Cut bell pepper in half and remove seeds and stem.
Place tomatoes, red pepper, and garlic on the baking sheet and roast 10 minutes.
Remove garlic and flip pepper and tomatoes. Return to oven for another 20 minutes.
Remove from oven and let vegetables cool. Peel skins from pepper and tomatoes.
Add all ingredients to a high-powered blender and blend until smooth. Heat soup to desired temperature in a saucepan over low heat.
Ingredient Variations and Substitutions
Use 1/2 tablespoon dried basil in place of fresh basil if you you don’t have fresh.
Cooking and Serving Tips
Serve with a salad or half a sandwich for a balanced lunch. Reheat leftovers on the stove over low heat. You can also enjoy it cold as a refreshing meal.
CREAM OF BROCCOLI SOUP
This is from Kraft, and begins, “Follow this Cream of Broccoli Soup Recipe — you won't be disappointed! This velvety soup with chopped broccoli and creamy cheeses is a real crowd favorite!”
Prep Time: 30min.; Total Time: 30min.; Servings: 5 servings, about 1 cup each.
Ingredients
1/4 cup chopped onions
1 Tbsp. butter or margarine
1 Tbsp. flour
2 cups milk
4 oz. (1/2 of 8-oz. pkg.) PHILADELPHIA Cream Cheese, cubed
1/2 lb. (8 oz.) VELVEETA®, cut into 1/2-inch cubes
1 pkg. (10 oz.) frozen chopped broccoli, cooked, drained
1/4 tsp. ground nutmeg
1/8 tsp. pepper
Directions
Cook and stir onions in butter in medium saucepan on medium-high heat 3 to 5 min. or until onions are crisp-tender. Whisk in flour until blended.
Stir in milk; cook on medium heat 2 min., stirring occasionally. Add cream cheese; cook and stir 2 to 3 min. or until melted.
Add remaining ingredients; mix well. Cook 5 min. or until heated through, stirring occasionally.
PUMPKIN SOUP
This recipe is from an article on WebMD titled "Three Tasty Reasons to Move Pumpkins From the Porch to the Pantry," by Jeanie Lerche Davis. It can be found at http://www.webmd.com/food-recipes/features/pumpkin-recipes-packed-nutrition.
Makes 6 Servings
1 tablespoon butter
1 cup chopped onion
3 tablespoons all-purpose flour
1/2 teaspoon curry powder
1/4 teaspoon ground cumin
1/4 teaspoon ground nutmeg
2 garlic cloves, crushed
1 cup peeled and cubed (1/2-inch) sweet potato
1/4 teaspoon salt
2 14 1/2-ounce cans fat-free, low-sodium chicken broth
1 15-ounce can pumpkin
1 cup 1% low-fat milk
1 tablespoon fresh lime juice
2 tablespoons chopped fresh chives (optional)
1. Melt butter in a Dutch oven over medium-high heat. Add onion; sauté 3 minutes. Stir in flour, curry powder, cumin, nutmeg, and garlic; sauté 1 minute. Add sweet potato, salt, broth, and pumpkin; bring to a boil. Reduce heat; simmer, partially covered, 20 minutes or until potato is tender, stirring occasionally. Remove from heat; cool 10 minutes.
2. Place half of pumpkin mixture in a blender or food processor; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining pumpkin mixture. Return soup to pan; stir in milk. Cook over medium heat 6 minutes or until thoroughly heated, stirring often. (Do not boil.) Remove from heat; stir in juice. Garnish with chives, if desired. Yield: 6 servings (serving size: 1 cup).
NUTRITIONAL INFORMATION:
CALORIES 121 (21% from fat); FAT 2.8g (satfat 1.6g, monofat 0.7g, polyfat 0.2g); PROTEIN 5.1g; CARBOHYDRATES 19.7g; FIBER 3.5g; CHOLESTEROL 7mg; IRON 1.5mg; SODIUM 565mg; CALCIUM 85mg.
THREE-BEAN SOUP
While this soup can be fixed anytime, it’s one of my favorite quick weekend meals, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”
To view this online, click here.
2 Tbs. vegetable oil
1 large onion, diced (about 2 cups)
1 15.5-oz. can navy beans, drained and rinsed
1 15.5-oz. can black beans, drained and rinsed
6 cloves garlic, minced (about 2 Tbs.)
2 cups low-sodium vegetable broth or water
1 15.5-oz. can great Northern beans, drained and rinsed
Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.
Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.
Spoon into individual soup bowls, and serve hot.
Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars
VEGAN SWEET POTATO CHOWDER
This was in an email from TheKitchn. I absolutely love TheKitchn, as well as its sibling site, Apartment Therapy. If you haven’t checked out either site, I highly recommend them. (Go ahead, I’ll wait…tap, tap, tap.)
Anyway, Kelli Foster, Assistant Food Editor for The Kitchn, wrote, “This vegan sweet potato chowder delivers everything you want in a warm fall soup. It has a velvety broth laced with seasonal spices like sage and paprika, and chunks of tender root vegetables. It's delicious the day you make it, but like most soups, it's even better the next day. So make a big batch of this plant-based chowder and enjoy it all week long.
“We're calling this soup a chowder, given the fact that potatoes are the key to both its velvety base and its hearty texture. And thanks to the silky-starchy contents of sweet potatoes, you'll get the creaminess expected in a chowder without a drop of cream.
“After a quick simmer on the stovetop, a few cups of soup, both broth and vegetables, are whirled through the blender, then stirred back into the pot. Purée a little extra if you're after an even thicker soup, or less for a bowl that's more brothy.”
To view this online, click here. Serves 6.
2 tablespoons olive oil
1 medium yellow onion, diced
2 medium celery stalks, diced
2 cloves garlic, minced
2 pounds sweet potatoes (2 to 3 medium potatoes), peeled and diced
1 teaspoon ground coriander
1 teaspoon sweet paprika
1/2 teaspoon dried sage
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
4 cups vegetable stock
Heat the oil in a Dutch oven or soup pot over medium heat until shimmering. Add the onion and celery and cook until the vegetables are soft and tender, 6 to 8 minutes. Stir in the garlic and cook for 1 minute more. Add the sweet potatoes, coriander, paprika, sage, salt, and pepper; stir to combine; and cook for 1 minute.
Add the stock and bring to a boil. Reduce the heat to maintain a simmer and cook until the sweet potatoes are tender, 10 to 15 minutes. Transfer about 2 cups of the soup, broth, and vegetables to a blender or food processor and purée until smooth. Stir the purée back into the soup and serve immediately.
Recipe Notes
Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
