SWEET AND SOUR CABBAGE SOUP
This is from Micah Siva, RD in Simply Recipes. The recipe begins, "With lots of savory, sweet, and sour flavor, this easy-as-can-be sweet and sour cabbage soup will be your wintertime go-to. The vegetarian recipe freezes well, too."
Prep Time: 15 minutes; Cook Time: 35 minutes; Total Time: 50 minutes; Makes 8 servings
To view this (and Micah's wonderful dialogue about the recipe) online, go to https://www.simplyrecipes.com/sweet-and-sour-cabbage-soup-recipe-6835442.
Ingredients
2 tablespoons olive oil
1 medium yellow onion, chopped
2 cloves garlic, chopped
2 tablespoons tomato paste
1 tablespoon sweet paprika
1 medium head green cabbage (about 2 pounds), core removed and thinly sliced
3 medium carrots, peeled and chopped into 1/2-inch pieces
1 bay leaf
8 cups low-sodium vegetable broth
1 (28-ounce) can crushed tomatoes
1/4 cup apple cider vinegar
2 tablespoons brown sugar
2 tablespoons lemon juice
Salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Sauté the onion, garlic, tomato paste, and paprika:
Heat the oil in a large, heavy-bottomed pot (about 4 to 5 quarts) over medium heat. Add the onion and sauté until it softens slightly, about 3 minutes. Add the garlic, tomato paste, and paprika and stir. Cook for another minute.
Add the soup ingredients:
Add the cabbage, carrots, and bay leaf to the pot. Pour the broth, crushed tomatoes, vinegar, and brown sugar over the cabbage. Stir to combine.
Bring to a boil and adjust the heat to a simmer. Cover with a lid and simmer until the cabbage is fully cooked and tender, 25 to 30 minutes.
Finish and serve:
Add the lemon juice and season with salt and pepper to taste. Add more sugar or seasoning as needed.
Serve topped with fresh parsley and freshly ground pepper.
Store any leftovers in an airtight container in the fridge for up to 5 days.
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 & pepper to taste
Directions
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.
LENTIL SOUP
This is from Giada De Laurentiis at the Food Network. Prep Time: 10 minutes; Cook Time: 1 hour; Total Time: 1 hour 10 minutes; Yield: 6 servings; Level: Easy
To view this online, go to https://www.foodnetwork.com/recipes/giada-de-laurentiis/lentil-soup-recipe-1942507.
Note: The recipe originally called for chicken broth, but since I’m posting this on a vegetarian blog, I changed it to vegetable broth. If you tend to eat meat, you can change it back to chicken broth.
Ingredients
2 tablespoons olive oil, plus extra for drizzling
1 medium onion, chopped
2 carrots, peeled and chopped
2 celery stalks, chopped
2 garlic cloves, chopped
Salt and freshly ground black pepper
1 (14-1/2-ounce) can diced tomatoes
1 pound lentils (approximately 1 1/4 cups)
11 cups low-salt vegetable broth
4 to 6 fresh thyme sprigs
2/3 cup dried elbow pasta
1 cup shredded Parmesan
Directions
Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and saute until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils are almost tender, about 30 minutes.
Stir in the pasta. Simmer until the pasta is tender but still firm to the bite, about 8 minutes. Season with salt and pepper, to taste.
Ladle the soup into bowls. Sprinkle with the Parmesan, drizzle with olive oil, and serve.
SLOW COOKER LENTIL SOUP
This is from Weight Watchers. Each serving is 1 point; Makes 8 servings; Prep Time: 12 minutes; Cook Time: 8 hours; Total Time: 8 hours 12 minutes; Level: Easy
Ingredients
2 medium uncooked carrots, peeled, cut into large chunks
2 ribs uncooked celery, medium, cut into large chunks, reserve celery leaves for garnish, if desired
1 medium uncooked onion, cut into large chunks
2 medium cloves garlic, minced
2 cups dry lentils, picked over
3 leaves bay leaf
1/2 tsp dried thyme, crushed
1/2 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
8 cups canned chicken broth
4 oz uncooked Canadian bacon, diced (4 or 5 slices)
Directions
Place all the ingredients in a 4- to 5-quart slow cooker in the following order: carrots, celery, onion, garlic, lentils, bay leaves, thyme, salt, pepper, and broth. Cover the slow cooker; cook on the low setting for 6 hours. Uncover, stir in the bacon and heat for 30 minutes more; remove bay leaves, and garnish with celery leaves, if using, before serving.
Serving size: about 1-1/2 cups.
Notes
To thicken the soup, remove 1 cup of cooked lentils and puree them in a food processor; stir the pureed lentils back into the soup. For a lighter flavor, replace 4 cups of chicken broth with 4 cups of water. To make this vegetarian, substitute a cup of sliced shiitake mushroom caps for the Canadian bacon and use vegetable broth.
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
BROCCOLI CHOWDER
From Diabetic Gourmet. Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
