Tag Archives: soup

recipe link: Broccoli Soup

9 Oct

VeganDad has a great broccoli soup for a night when you just want something simple, hot, and easy to cook. I really like this soup and I think we will eat it often. I made it with dairy–skim milk–but I am going to try coconut milk next time. Enjoy!

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recipe: French Onion Soup

30 Sep

I loooove French onion soup. I think it’s one of the most amazing and decadent dishes, and it’s pretty good for you! (At least, it can be.)

Since part of its appeal is the toasted bread and melted cheese on top, balancing tradition and taste with the nutritional profile of this soup depends on choosing those parts wisely. I like to use homemade bread: my favorites for this recipe are the Whole Wheat French Bread from the Laurel’s Kitchen Bread Book or the Master Recipe artisan bread from Healthy Artisan Bread in Five Minutes a Day. You can use any good bread, of course, but a whole-grain variety makes this meal a healthier choice.

As for the cheese, again you have choices. A white cheese with good melting properties is the traditional choice–provolone, usually, or mozzarella. I recommend a naturally lower-fat cheese, not a reduced-fat variety of a kind that is usually higher in fat, because the reduced-fat types often don’t cook as well. My personal favorite here is the nontraditional “queso blanco”–a Mexican cheese that doesn’t melt, exactly, but toasts, rather like Greek halloumi. (I get queso blanco at Costco–it’s easy to find.)

One final suggestion: while you can make this very easily with packaged broth, I love to make this the day after I roast something–a pot roast, a chicken, a pork shoulder, whatever. Adding in the pan juices from the roast makes this delicious instead of just really good. Just stick the juices in the fridge overnight; scoop out any fat that hardens on top; and add the juices to the broth when you pour in the broth.

ingredients:
* 5-6 cups thinly sliced onions (4-5 medium onions)
* 1 tablespoon olive oil
* 6-8 cups beef broth (liquid broth is better, but if you use bouillon cubes, use only about 3 cubes; they’re very salty)
* dash of Worcestershire sauce
* pepper to taste
* sliced bread
* slices of cheese

Cook the onions in the olive oil until they’re very soft. When they’re very soft and beginning to brown, pour in the broth. Add the Worcestershire sauce.

If you are ambitious, you can wait and add the bread and cheese to the bowls on top of the soup and then broil the bowls. That always seems like a lot of hassle to me. So, instead, I recommend this: while the soup is simmering, slice your bread and cheese. Top each slice of bread with cheese and pop them in the oven until the bread is toasty and the cheese is melty.

To serve, check the seasoning and add some pepper if you think the soup needs it. Then place a slice of bread and cheese in each bowl and ladle the soup over the top. Not as beautiful as the kind that’s broiled in a crock, but a lot easier (bowls sliding around on a cookie sheet scare me) and just as delicious!

This is a very quick meal–maybe 15 minutes from slicing the onions to the table. If you’re vegetarian, this makes an excellent supper if you use veggie broth instead of beef broth and leave out the Worcestershire. A slightly different meal, but still really good.

recipe: black bean soup

20 Jan

This is easy, easy, easy, and so good! It’s also high in fiber and protein, chock-full of vegetables, and nice on a cold day. As with many [all?] of my recipes, proportions are loose and flexible…just put in all the beans you want, for example.

Black Bean Soup

Ingredients:

* one onion

* one or two links of andouille or other spicy sausage

* peppers, if desired–I like to throw in a jalapeno or serrano, but you could also use a sweet pepper if that’s more your style.

* black beans: either about five cups, or two cans. You can cook your own using this method!

* canned tomatoes: either a large can [28 oz], or two small cans, or, best of all, a quart of home-canned ones. Mmm.

* vegetable or chicken broth, if needed–you may need this to make your soup liquid enough for your taste. I find that I don’t need it if I use home-canned tomatoes, but that I usually need about a cup if I am using store-bought ones.

Instructions:

* Dice the onion and slice the sausage. Saute [you shouldn’t need oil, as the sausage should be enough] until the sausage is a bit crisp on the outside.

* Add in the other ingredients. Heat and then simmer for a few minutes.

That is it! Serve, if desired, with some sour cream or grated cheddar or chopped cilantro. It’s great with cornbread, or with a green salad. You can also throw in other vegetables, if you like: corn is good, but you can also put in chopped carrots, or peas, or other non-traditional vegetables.

recipe: tortilla soup

2 Dec

This is a great soup, and low carb. The tortilla strips on top don’t add too much carbohydrate; half of a corn tortilla averages around 5 grams of carbohydrate. You can leave out the tortilla strips, though, if you prefer. This is quick, easy, and extremely delicious in cold weather! Proportions are flexible; throw in whatever you have. It’s great with all of the toppings, some of them, or even none of them if you’re in a minimalist kind of mood.

Tortilla Soup

* leftover chicken (or turkey): amount is flexible but it’s great with at least a cup, diced
* 1 onion
* 1 large can or two small cans diced tomatoes
* 1 can of beans–your choice of black, pinto, or red
* 6-8 cups chicken stock or broth

toppings/garnishes: sour cream or plain yogurt; chopped fresh cilantro; shredded cheese; tortilla strips (see below); slices of avocado.

Cook the onion and the chicken in a saucepan with a little nonstick spray until onion is starting to brown. Add the broth, tomatoes, and beans. (This is also delicious with about half a cup to a cup of frozen corn thrown in at this stage!) Cook until piping hot. Serve topped with the garnishes–the avocado and cilantro in particular are reeeeeally good.

To make tortilla strips: cut corn tortillas into thin strips with a knife (about 1 tortilla for each 2 people). Toss with nonstick cooking spray and a little salt and bake at 375 degrees until browning and crispy. Yum.

recipe: pumpkin soup

11 Nov

This recipe was adapted from a number of different recipes on the internet…by my husband! He does not cook as a general rule, but when he got Fridays off and I was working Fridays, he had to do something. A co-worker gave him a pumpkin, and he got creative! This is a delicious, extremely nutritious soup. We’ve had it about five times in the last two months and are not tired of it yet!

PUMPKIN SOUP

2 cups chopped raw pumpkin (you could also, I suspect, start with pumpkin puree and make excellent soup)

3 cups (approximately) broth

1 tablespoon butter

1 large onion (or 2 small), chopped

2-3 stalks of celery, chopped

4-5 cloves garlic, minced or pressed

1 cup milk

1/2 cup sour cream

1/2 cup plain yogurt

ground black pepper

 

Boil the pumpkin in the broth until soft. In the meantime, cook the onion, celery, and garlic in the butter until soft but not browned. Add the other vegetables to the pumpkin. When pumpkin is soft and tender (rather like an old love song), puree the mixture in a blender. (Look out, it’s hot.) Add the dairy and stir well. Pepper to taste and serve! This is fantastic left over, too. It goes well with whole grain rolls.

Note: the proportions of dairy are flexible here. We’ve used all yogurt instead of yogurt and sour cream.