AUTUMN VEGETABLE MINESTRONE
This is from an older Weight Watchers' emailing list.
Ingredients
2 14.5 oz cans vegetable broth
1 18 oz can crushed tomatoes – undrained
3 medium carrots, chopped (1 1/2 cups)
3 small zucchini, cut into 1/2" slices
1 medium yellow bell pepper, cut into 1/2" pieces
8 medium green onions, sliced (1/2 cup)
2 cloves garlic, finely chopped
2 cups shredded cabbage
2 teaspoons dried marjoram
1 teaspoon salt
1/4 teaspoon pepper
1 cup uncooked instant rice
1/4 cup chopped fresh basil
Directions
Mix all ingredients except rice and basil in a 3-1/2 to 6 quart slow cooker. Cover and cook on low heat setting for 6 to 8 hours or until vegetables are tender. Stir in rice. Cover and cook on low heat setting for about 15 minutes or until rice is tender.
Per serving: WW Points: 1; 195 Calories; 2g Total Fat; 7g Protein; 39g Carbohydrate; 1mg Cholesterol; 1198mg Sodium
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
Ingredients
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 and pepper to taste
Directions
Lightly sauté the onion and garlic in the butter. Add the stock and carrots and simmer for about 15 minutes. Add the bundle of herbs and continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, and put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg and salt and pepper to taste. Serve with some fresh, homemade bread and garnish with some fresh parsley and a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
SIMPLE POTATO SOUP
This comes from the infamous long-since-forgotten emailing list. Makes 4 servings; Time: 30
Ingredients
1 tablespoon butter or extra-virgin olive oil
3 medium potatoes, any type, peeled and cut into small cubes
2 large leeks, well washed and chopped
Salt and freshly ground black pepper to taste
4 cups vegetable stock, preferably warmed
1/2 cup cream or milk
Directions
Place the butter or oil in a large, deep saucepan or casserole and turn the heat to medium. When the butter melts or the oil is hot, add the vegetables. Season with salt and pepper and cook, stirring, for 2 or 3 minutes.
Add the stock and cook until the vegetables are very tender, about 20 minutes. (You may prepare the soup in advance up to this point. Cover, refrigerate for up to 2 days, and reheat before proceeding.) Adjust seasoning and serve hot or puree and serve cold.
CORN CHOWDER
This comes from the infamous long-since-forgotten emailing list. Makes 4 servings; Time: 30 to 40 minutes
Ingredients
4 to 6 ears of corn
4 cups water
1 tablespoon butter or neutral oil, like canola or grapeseed
1 medium onion, chopped
2 medium potatoes, peeled and chopped
Salt and freshly ground black pepper
2 tomatoes, cored, seeded, and chopped
1 cup milk
1/2 cup chopped parsley leaves, optional
Directions
Shuck the corn and use a paring knife to strip the kernels into a bowl. Put the cobs in a pot with 4 cups water; bring to a boil, cover, and simmer while you continue.
Put the butter or oil in a saucepan and turn the heat to medium-high. When the butter melts or the oil is hot, add the onion and potatoes, along with a sprinkling of salt and pepper. Cook, stirring occasionally, until the onion softens, about 5 minutes; add the tomatoes if you’re using them and cook, stirring, for another minute or two.
After the corn cobs have cooked for at least 10 minutes, strain the liquid into the onion-potato mixture; bring to a boil, then turn the heat down so the mixture simmers. When the potatoes are tender, add the corn kernels and milk and heat through. Taste and adjust seasoning if necessary, garnish with the parsley and serve.
CUBAN BLACK BEAN AND POTATO SOUP
This was in the March 2011 issue of Vegetarian Times (page 52), and begins, "The distinctive flavor of this soup comes from a sofrito, a puréed mix of onions, garlic, and bell peppers."
Makes 6 servings
To view this online, go to https://www.vegetariantimes.com/recipes/cuban-black-bean-and-potato-soup/.
Ingredients
1 medium onion, diced (1 1/2 cups)
1 small red bell pepper, diced (1 cup)
1 small green bell pepper, diced (1 cup)
6 cloves garlic, peeled and sliced
6 cups cooked black beans, divided
3 medium potatoes, peeled and diced (2 1/2 cups)
2 Tbs. white wine vinegar
1 Tbs. ground cumin
1 Tbs. fresh oregano leaves
1 bay leaf
1/2 tsp. salt
Preparation
Sauté onion, bell peppers, and garlic in saucepan with a little water or vegetable broth over medium heat 2 to 3 minutes, or until vegetables soften. Transfer to blender, and purée until smooth. Add 3 cups beans and 6 to 7 cups water; purée until mixture is consistency of thick soup.
Return mixture to saucepan, and add remaining beans, potatoes, vinegar, cumin, oregano, bay leaf, and salt. Bring to a simmer. Reduce heat to medium-low, and simmer, covered, 20 minutes, or until potatoes are soft. Remove bay leaf. Garnish each serving with diced red onion and green bell pepper.
THREE SISTERS SOUP
This is from American Heart Association, and begins, “Simple Cooking with Heart brings you this interesting vegetable and bean soup called Three Sisters Soup.
“This is actually a Native American recipe and the three 'sisters' refer to corn, beans and squash!”
Makes 6 servings
To view this online, go to https://recipes.heart.org/en/recipes/three-sisters-soup.
Note: This recipe originally called for 6 cups of chicken or vegetable stock. Since this is a vegetarian blog, I've reduced that simply to veggie broth.
Ingredients
6 cups fat-free, low-sodium vegetable stock
16 oz. canned, low-sodium yellow corn or hominy, drained, rinsed
16 oz. canned, low-sodium kidney beans (drained, rinsed)
1 small onion (chopped)
1 rib celery (chopped)
15 oz. canned, cooked pumpkin (Tip: Be careful, don’t get pumpkin pie filling!)
5 fresh sage leaves
OR
1/2 tsp. dried sage
1/2 tsp. curry powder
Directions
Bring vegetable stock to a slow boil.
Add corn/hominy, beans, onion and celery. Boil for 10 minutes.
Add sage leaves, curry and pumpkin and simmer on medium-low heat for 20 minutes.
