ADDS 8 CALORIES, 1 GRAM OF FIBER, AND ZERO FAT AND SODIUM PER SERVING. ADDS 8 CALORIES, 1 GRAM OF FIBER, AND ZERO FAT AND SODIUM PER SERVING.
Sauteed Onion Marinara: Before adding the garlic, saute a small, finely chopped onion for about 5 minutes. Add splashes of water if things appear dry. Proceed with recipe.
ADDS 10 CALORIES AND ZERO FAT AND SODIUM PER SERVING. ADDS 10 CALORIES AND ZERO FAT AND SODIUM PER SERVING.
Spicy Cajun Marinara: Add teaspoon red pepper flakes along with the garlic, add 1 tablespoon Cajun spice blend along with the tomatoes, and add hot sauce at the end, to taste.
THE CAJUN BLEND DOES NOT ADD ANY CALORIES OR FAT, BUT MAY ADD SODIUM, DEPENDING ON THE BRAND. THE CAJUN BLEND DOES NOT ADD ANY CALORIES OR FAT, BUT MAY ADD SODIUM, DEPENDING ON THE BRAND.
Lentil Bolognese: In a covered 2-quart pot, bring 1 cup red lentils, 2 cups water, and a pinch of salt to a boil. Once boiling, lower to a simmer and cook for about 20 minutes, until the lentils are tender and the water is mostly absorbed. Prepare the marinara recipe as directed, adding the cooked lentils when you add the tomatoes.
ADDS 165 CALORIES, 5.5 GRAMS OF FIBER, 1 GRAM OF FAT, AND 5 MG OF SODIUM PER SERVING. ADDS 165 CALORIES, 5.5 GRAMS OF FIBER, 1 GRAM OF FAT, AND 5 MG OF SODIUM PER SERVING.
Eggplant Marinara: Cut 1 pounds eggplant into -inch chunks. Saute the garlic as directed, and add the eggplant with cup vegetable broth and a pinch of salt. Saute for about 5 minutes to get the eggplant a bit softer. Add the remaining ingredients and cook until the eggplant is thoroughly tender, about 20 minutes.
ADDS 35 CALORIES, 5 GRAMS OF FIBER, ZERO FAT, AND 30 MG OF SODIUM PER SERVING. ADDS 35 CALORIES, 5 GRAMS OF FIBER, ZERO FAT, AND 30 MG OF SODIUM PER SERVING.
Marinara with Peas: Yes, this is simple, but it"s also so yummy. Just add 2 cups of frozen peas along with the tomatoes, and proceed with the recipe.
ADDS 60 CALORIES, ZERO FAT, AND 50 MG OF SODIUM PER SERVING. ADDS 60 CALORIES, ZERO FAT, AND 50 MG OF SODIUM PER SERVING.
CHAPTER 7.
Soul-Satisfying Soups YOU KNOW THAT IMAGE OF A CHEF LEANING OVERTHE STOVE, fanning the steam from his simmering pot toward his face, eyes closed and blissful as he inhales his creation? There"s probably soup in that pot.
You can learn a lot about cooking from making a pot of soup. You"ll hone your knife skills by mincing garlic and dicing onion and veggies. And you"ll get to know each and every vegetable-the soups in this chapter cover just about everything you"re likely to find in the produce aisle. By the time you"re through, rutabaga shouldn"t be an alien-looking potato. Get familiar with herbs and you"ll impress your friends and family by being able to tell the difference between flat-leaf parsley and cilantro without having to smell them. I guarantee that after a few batches of soup you"ll be gliding through your kitchen, seasoning to your taste, adding a little of this, a little ofthat.
Much has been made over soup and weight loss. There have got to be about fifty books dedicated to the subject. But the idea is pretty simple: load up on vegetables, beans, grains, and water instead of on heavier foods. Soup is the perfect vehicle for this. If you"re just easing into a plant-based diet, or you just aren"t all that used to eating vegetables that aren"t popcorn and onion rings, then this chapter would be a great place to start.
Lotsa Veggies Lentil Soup SERVES 6 .ACTIVE TIME: 15 MINUTES * TOTAL TIME: 1 HOUR [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 180 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 31g Fiber: 13 g Sugars: 8 g Protein: 12 g Cholesterol: 0 mg Sodium: 850 mg Vitamin A: 170% Vitamin C: 35% Calcium: 10% Iron: 20% Lentil soup been slung from the stove top of everyone from the ancient Egyptians to the present-day blogger, and with good reason. Its quick cooking time, nourishing flavor, and hearty texture are just the beginning: lentils also have the highest protein content of any plant-based food. And just as the Egyptians gave us the building blocks for society, this soup gives you the building blocks for a super-healthy and filling soup, using pantry items and a few staple veggies.
Saute your onion and garlic while chopping the rest of the veggies and the prep time is hardly anything. Then once the pot gets going, tide yourself over with a few stolen carrots, catch up on your e-mails, or leave scathing comments on conservative blogs all while basking in the steamy aroma of a simmering pot of soup. Throwing a few handfuls of spinach in at the end is a great trick to up the fiber and nutrition content of any soup. It"s so good you"ll want to be buried in your pyramid with it, or at least keep a container of it in the freezer at all times.
1 teaspoon olive oil 1 teaspoon olive oil 1 medium-size onion, cut into medium dice 3 cloves garlic, minced 2 teaspoons dried thyme 1 teaspoon dried tarragon Several pinches of freshly ground black pepper teaspoon sea salt 2 ribs celery, diced small pound carrots, diced small pound zucchini, diced small 1 cup French lentils (green lentils are fine, too) 6 cups vegetable broth 6 ounces tomato sauce pound spinach leaves, washed well and chopped (about 3 cups) NUTRITION TIP NUTRITION TIP Eat your colors! That"s what we learned in kindergarten and it still applies. Those vibrant colors are literally the phytochemicals a.s.sociated with a decreased risk for some types of cancer. Vegans, not surprisingly, have higher rates of consumption of healthy phytochemicals than do omnivores. We should celebrate! Eat your colors! That"s what we learned in kindergarten and it still applies. Those vibrant colors are literally the phytochemicals a.s.sociated with a decreased risk for some types of cancer. Vegans, not surprisingly, have higher rates of consumption of healthy phytochemicals than do omnivores. We should celebrate!
Preheat a 4-quart pot over medium heat. Saute the onion in the oil for about 5 minutes, until translucent. Use a little nonstick cooking spray if needed. Add the garlic, thyme, tarragon, pepper, and salt, and saute for another minute.
Add the celery, carrots, zucchini, lentils, and vegetable broth, and mix to combine. Cover the pot and bring to a boil. Once boiling, lower the heat to a simmer and cook for about 45 minutes, until the lentils and veggies are very tender and the soup is thickened.
Add the tomato sauce and spinach, and cook until the spinach is wilted. You can serve it immediately, but as with most soups it"s better if you let it sit for at least 10 minutes first, and it tastes even better the next day.
INGREDIENT SCAVENGER HUNS INGREDIENT SCAVENGER HUNS I use a plethora of lentils throughout the book, but this recipe calls for french lentils, also called du Puy lentils or, if you really want to be a sn.o.b about I use a plethora of lentils throughout the book, but this recipe calls for french lentils, also called du Puy lentils or, if you really want to be a sn.o.b about it, or you are French, lentilles du Puy. Hailing from central France, they"re a smaller and firmer lentil that I prefer to use when I"m craving something really hearty and, dare I say, meaty. You probably won"t find them in the average grocery store, but Whole Foods Market-type stores are sure to have them in stock. You can also find them in the sort of store that might say "gourmet" on the awning, but "gourmet" doesn"t have to mean expensive. If the price is exorbitant, grab regular old green lentils and don"t look back; the soup will still be fabulous. it, or you are French, lentilles du Puy. Hailing from central France, they"re a smaller and firmer lentil that I prefer to use when I"m craving something really hearty and, dare I say, meaty. You probably won"t find them in the average grocery store, but Whole Foods Market-type stores are sure to have them in stock. You can also find them in the sort of store that might say "gourmet" on the awning, but "gourmet" doesn"t have to mean expensive. If the price is exorbitant, grab regular old green lentils and don"t look back; the soup will still be fabulous.
Ceci-Roasted Red Pepper Soup SERVES 4 ACTIVE TIME: 10 MINUTES TOTAL TIME: 45 MINUTES.
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PER SERVING RECIPE): RECIPE):.
Calories: 170 Calories from fat: 30 Total fat: 3.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 28 g Fiber: 7 g Sugars: 10 g Protein: 8 g Cholesterol: 0 mg Sodium: 830 mg Vitamin A: 50% Vitamin C: 150% Calcium: 8% Iron: 15% I"ve got no quarrel with consuming red bell peppers as is. They"re all fair and well when you need something to dip in your hummus. But roasting red peppers makes them sweet and exotic-tasting, taking them well out of the crudite realm and into serious cuisine. So serious in fact that I had to give the soup a vaguely Italian name. Ceci means "chickpea," and here they are partially blended with the roasted peppers and fresh tomatoes to give the soup a great texture that"ll keep you saying "mmm" in Italian, spoonful after spoonful.
2 large red bell peppers 2 large red bell peppers 1 medium-size onion, chopped finely 3 cloves garlic, minced 2 teaspoons dried rosemary teaspoon salt Freshly ground black pepper 1 pound tomatoes, chopped roughly (3 average-size; about 2 cups) 1 teaspoon ground coriander 3 cups vegetable broth 1 (15-ounce) can chickpeas, drained and rinsed To roast the peppers, preheat the oven to 375F, cut out the stem with a paring knife, and discard it along with the seeds. Stand the peppers in a small baking pan (a pie plate or bread pan works great). Bake for about 35 minutes. They should be really soft; they might even collapse a bit. Remove from the oven, and store (see tip) or use a fork and knife to chop them into bite-size pieces (because they"ll be too hot to touch). If storing overnight, chop into bite-size pieces when ready to make soup.
In a skillet, saute the onion in the oil for about 5 minutes, until translucent. Use a little nonstick cooking spray if needed. Add the garlic, rosemary, salt and black pepper, and saute for another minute. Mix in the tomatoes, stirring constantly for about a minute. The tomato should deglaze the pan.
Add the coriander, vegetable broth, and chickpeas; stir and cover. Bring to a low boil and cook covered for about 15 minutes, stirring occasionally. You just want the tomatoes to break down and the flavors to meld.
NUTRITION TIP NUTRITION TIP One red bell pepper has more than twice the vitamin C of an orange, more than three times your daily needs. One red bell pepper has more than twice the vitamin C of an orange, more than three times your daily needs.
Add the roasted peppers. Use an immersion blender to blend about half of the soup or transfer half of the soup to a blender and puree, then add it back to the pot. If you"re using a blender, be careful not to let steam build up while you blend; just do a few pulses, then lift the lid to let steam escape.
Let the soup sit for a few minutes, taste for salt, and serve.
TIP TIP To have this dish come together in a flash, roast the peppers the night before. Place them in a sealed plastic bag and refrigerate. They"ll be ready to use when you want them! Alternatively, you can roast the peppers, then get the soup started. Once the peppers are done, it will be just about time to add them to the soup. To have this dish come together in a flash, roast the peppers the night before. Place them in a sealed plastic bag and refrigerate. They"ll be ready to use when you want them! Alternatively, you can roast the peppers, then get the soup started. Once the peppers are done, it will be just about time to add them to the soup.
b.u.t.ternut-Apple Soup SERVES 6 * ACTIVE TIME: 15 MINUTES * TOTALTIME: 45 MINUTES [image]
PER SERVING RECIPE): RECIPE): Calories: 200 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 41 g Fiber: 7 g Sugars: 16 g Protein: 3 g Cholesterol: 0 mg Sodium: 390 mg Vitamin A: 490% Vitamin C: 90% Calcium: 15% Iron: 15% This is the soup that gets me through autumn and winter. From apple-picking season until daffodils start poking out of the garden (well, everyone else"s garden), you will find a pot of this soup simmering on my stove every week. Flavored with rosemary, ginger, lime, and just a little bit of spice, it"s the perfect cold-weather pick-me-up. If you don"t have any apple cider, then apple juice works, or you can even use water and a little agave at the end if it needs it. If you like, experiment with different squashes such as acorn, dumpling, or good old pumpkin. If you use delicata, you don"t need to peel the skin, so that"s a plus. You can also use pears in place of apples for a change of pace.
1 teaspoon olive oil 1 teaspoon olive oil 1 medium-size onion, diced small 1 tablespoon minced fresh ginger 3 cloves garlic, minced teaspoon red pepper flakes 2 teaspoons dried rosemary teaspoon salt 3 pounds b.u.t.ternut squash, peeled, seeded, and cut into -inch chunks 1 pound red apples, peeled, cored, and cut into -inch slices 2 cups apple cider 2 cups vegetable broth 1 tablespoon freshly squeezed lime juice TIP TIP To make quick work of the b.u.t.ternut squash, stand it up and peel it. Then, use a chef"s knife to cut the round part off. Slice the round part in half and use a tablespoon to sc.r.a.pe out the seeds and stringy bits. Proceed to cut into chunks. Get this down and you should be able to prep a b.u.t.ternut in under 5 minutes. To make quick work of the b.u.t.ternut squash, stand it up and peel it. Then, use a chef"s knife to cut the round part off. Slice the round part in half and use a tablespoon to sc.r.a.pe out the seeds and stringy bits. Proceed to cut into chunks. Get this down and you should be able to prep a b.u.t.ternut in under 5 minutes.
Preheat a 4-quart pot over medium heat. Saute the onions in the oil for 5 to 7 minutes, until translucent.
Add the ginger and garlic, red pepper flakes, rosemary, and salt, and saute for a minute more. Add the squash, apples, apple cider, and broth. Cover and bring to a boil. Once boiling, lower the heat just a bit and simmer briskly for about 20 more minutes, or until the squash is tender.
Puree the soup using either an immersion blender or by transferring half the soup at a time to a food processor or blender in batches. If you prefer, you can leave the soup a little chunky by only pureeing half or so. If using a blender, be sure to let the steam escape so that it doesn"t build up in the blender.
Add the lime juice and season to taste. Serve!
Bistro Broccoli Chowder SERVES 6 ACTIVE TIME: 15 MINUTES TOTAL TIME: 45 MINUTES.
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PER SERVING ( RECIPE): ( RECIPE): Calories: 150 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 30 g Fiber: 7 g Sugars: 6 g Protein: 7 g Cholesterol: 0 mg Sodium: 600 mg Vitamin A: 10% Vitamin C: 150% Calcium: 8% Iron: 10% Broccoli soup is thickened with potato and peppery parsnips, and made creamy with a bit of almond milk. It"s the kind of soup that would go great with a baked tofu sandwich and a salad, and if vegan bistros existed, I bet they would serve something like this. I use unsweetened almond milk, but if you like, you can use soy. Just don"t use anything sweetened or it will taste out of place. Make it my way once, but you can really mess around with this recipe, using other vegetables-cauliflower, asparagus, and zucchini are all contenders-and spicing to your liking. I"m just using simple rosemary here, but you can try thyme and dill as well. If you don"t have a parsnip, just use extra potato or carrot. The phrase, "The world is yours!" comes to mind, only replace world with soup. Serve in teacups so it really feels like you"re eating in a bistro!
1 medium-size onion, diced small 1 medium-size onion, diced small 4 cloves garlic 1 teaspoon dried rosemary Several pinches of freshly ground black pepper teaspoon salt 1 pound Yukon Gold potatoes, cut into -inch chunks (no need to peel) pound parsnips, peeled and cut into slightly less than -inch chunks 5 cups chopped broccoli, the stalks chopped into thin slices, the tops cut into small florets 4 cups vegetable broth 1 cup unsweetened almond milk Preheat a 4-quart pot over medium heat. Saute the onion in the olive oil for 5 to 7 minutes, until softened. Add the garlic, rosemary, pepper, and salt, and cook for a minute more. Pour in the vegetable broth and add the potatoes and parsnips. Cover and bring to a boil. Once boiling, lower the heat and let simmer for 10 minutes. Add the broccoli and cook for 20 more minutes.
Add the almond milk and heat through. Use an immersion blender to blend about half the soup, keeping it a bit chunky. If you don"t have an immersion blender (get one!), then transfer about half of the soup to a blender and puree, then add it back to the soup. If you"re using a blender, be careful not to let the steam build up while you blend.
Taste for salt and seasoning, and serve.
TIP TIP For a pretty garnish, and to add a little crunch to your soup, chop up a broccoli floret into very fine crumbs and sprinkle it over cups of soup. For a pretty garnish, and to add a little crunch to your soup, chop up a broccoli floret into very fine crumbs and sprinkle it over cups of soup.
Arabian Lentil & Rice Soup SERVES 6 * ACTIVE TIME: 15 MINUTES * TOTALTIME: ABOUT AN HOUR [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 230 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 40 g Fiber: 12 g Sugars: 5 g Protein: 12 g Cholesterol: 0 mg Sodium: 960 mg Vitamin A: 100% Vitamin C: 20% Calcium: 6% Iron: 20% They don"t call Portland "Little Lebanon," but maybe they should! There is a large Lebanese community and so many wonderful Lebanese restaurants here, all with a clearly marked vegan menu. This soup was inspired by one of those restaurants. Creamy red lentils with fragrant brown basmati make a complete meal, perfect for a weeknight where you don"t feel like having lots of pots on the stove. A healthy dose of lemon brings out the the sultry flavors of c.u.min. Definitely taste for seasoning at the end to adjust to your liking.
Typically these Lebanese restaurants offer baked pita fresh from the oven straight to your table. It"s the size of a giant Frisbee and the server flops it over a little cast-iron stand. But why don"t you make do with a little whole wheat pita?
2 teaspoons olive oil 2 teaspoons olive oil 1 medium-size onion, diced small 6 cloves garlic, minced Several pinches of freshly ground black pepper 1 teaspoon salt 1 tablespoon ground c.u.min 1 teaspoon ground coriander 1 cups small-diced carrots 1 cup dried red lentils cup brown basmati rice 1 teaspoon lemon zest 6 cups vegetable broth cup freshly squeezed lemon juice Preheat a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minutes. Add the garlic, pepper, and salt and saute for another minute. Add the spices and stir continuously for about 15 seconds to toast them a bit.
Add the carrots, lentils, rice, zest, and broth. Cover the pot and bring to a boil, keeping a close eye on it. Once it"s boiling, lower the heat to a simmer and cook for about 40 minutes, until the lentils are creamy and the rice is tender. Depending on the rice you use, it could be 15 minutes, more or less. Stir occasionally to prevent the soup from burning at the bottom. If necessary, thin the soup with water. Add the lemon juice. Taste for salt and seasonings.
Let the soup sit for 10 minutes or so for maximum flavor, and serve.
INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT More fun with lentils! Red lentils are actually beautifully coral hued when dry. As they cook they turn yellow and creamy. They don"t remain whole like More fun with lentils! Red lentils are actually beautifully coral hued when dry. As they cook they turn yellow and creamy. They don"t remain whole like green lentils; instead expect a velvety smooth base for your soup, more like split pea, really. They shouldn"t be hard to find; if your supermarket has any sort of dried bean section, it will most likely carry red lentils. If you absolutely must, split peas make an appropriate subst.i.tute in this soup green lentils; instead expect a velvety smooth base for your soup, more like split pea, really. They shouldn"t be hard to find; if your supermarket has any sort of dried bean section, it will most likely carry red lentils. If you absolutely must, split peas make an appropriate subst.i.tute in this soup.
Tortilla Soup SERVES 6 . ACTIVE TIME: 15 MINUTES . TOTAL TIME: 30 MINUTES.
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PER SERVING ( RECIPE): ( RECIPE): Calories: 270 Calories from fat: 25 Total fat: 3 g Saturated fat: 0 g Trans fat: 0 g Total carb: 50 g Fiber: 10 g Sugars: 6 g Protein: 12 g Cholesterol: 0 mg Sodium: 820 mg Vitamin A: 8% Vitamin C: 110% Calcium: 15% Iron: 20% Tortilla soup is one of those things that I absolutely crave, and luckily this version comes together in half an hour, so I don"t end up scratching anyone"s eyes out, as I usually do when I crave something that I can"t have. For me, the perfect tortilla soup has a lighter tomato broth (no tomato paste here) and simple but a.s.sertive spice. And here"s a PSA: Tortilla soup isn"t simply chili with some crushed chips on top of it! For a full-bodied soup, adding crushed tortilla chips while the soup is cooking is the way to go. A sprinkle of crushed chips on the top finishes it off for a perfect fiesta of flavor and texture.
Baked tortilla chips provide the best nutrition profile, but regular ones will work, too; it"s not like there are a ton of them in here. A poblano gives more authentic flavor, but a plain old green pepper is just fine. This recipe is one that you shouldn"t need to read again once you"ve made it once or twice, because you don"t need to measure much; even the vegetable broth is measured out in the can of tomatoes that you use.
1 teaspoon olive oil 1 teaspoon olive oil 1 small onion, sliced thinly 2 jalapenos, seeded and sliced thinly 1 poblano pepper or green bell pepper, seeded and chopped into -inch pieces 4 cloves garlic, minced teaspoon red pepper flakes (optional, if you like it extra spicy) 1 teaspoon salt 24 ounces whole tomatoes 24 ounces vegetable broth 4 ounces baked tortilla chips (about 2 cups) 1 tablespoon ground c.u.min 1 (15-ounce) can pinto beans, drained and rinsed 1 cup frozen corn cup chopped fresh cilantro, plus extra for garnish Juice from 1 lime Preheat a 4-quart pot over medium-high heat. Saute the onions, jalapenos, and poblano pepper in the oil until the onions are translucent, about 5 minutes. Use a little nonstick cooking spray or broth if needed. Add the garlic, red pepper flakes, and salt, and saute for another minute.
Break up the tomatoes with your fingers and add them to the pot, including the juice. Fill the tomato can with the vegetable broth and add that to the pot. Mix in the c.u.min. Crush 2 ounces of the chips into crumbs (some bigger pieces are okay) and add to the pot. Cover and bring to a boil. Once boiling, lower the heat to a simmer, add the beans, corn, and cilantro, and let simmer for 5 more minutes.
Add the lime juice and taste for salt and seasoning. Ladle the soup into bowls, crumble the remaining tortilla chips over the top, garnish with cilantro, and serve.
NUTRITION TIP NUTRITION TIP The combination of vitamin C and the type of iron found in plant-based foods, called nonheme iron, significantly increases iron absorption. Iron is a crucial nutrient, especially for vegetarians and vegans. Interestingly, studies show that vegans consume more iron and have better iron levels than do vegetarians. The combination of vitamin C and the type of iron found in plant-based foods, called nonheme iron, significantly increases iron absorption. Iron is a crucial nutrient, especially for vegetarians and vegans. Interestingly, studies show that vegans consume more iron and have better iron levels than do vegetarians.
Cauliflower Pesto Soup SERVES 4 * ACTIVE TIME: 10 MINUTES * TOTALTIME: ABOUT 25 MINUTES [image]
PER SERVING (WITHOUT PINE NUTS) (WITHOUT PINE NUTS).
( RECIPE):.
Calories: 50 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 11 g Fiber: 3 g Sugars: 5 g Protein: 5 g Cholesterol: 0 mg Sodium: 880 mg Vitamin A: 10% Vitamin C: 90% Calcium: 8% Iron: 8% If you use the pine nuts, you will have 20 more calories and 2 more grams of fat per serving.
Inspired by a big old bowl of pesto, this soup gets you there without all the fatty nuts and oily oils. Basil and cauliflower are pureed, and garnished with a little more basil and some toasted pine nuts. Its simple flavors are more reminiscent of something you"d order in a trattoria in Venice than of a big sloppy cup of soup in downtown Manhattan, so light some candles, unfold your finest linen tablecloth, and sip away like the refined individual you are. Oh, and although it might be tempting to eat all those pine nuts in one big bite, resist the urge and try to savor them throughout the soup. If you"d prefer something with less fat, you can omit the nuts, though. Serve with some bread or nice big entree salad.
1 teaspoon olive oil 1 teaspoon olive oil 4 cloves garlic, minced 1 head cauliflower (about pound), leaves removed, cut into florets 4 cups broth teaspoon salt Freshly ground black pepper 1 tablespoon arrowroot powder 1 cup loosely packed fresh basil leaves, plus a little extra for garnish 6 teaspoons toasted pine nuts (optional) Preheat a 4-quart pot over medium heat. Saute the garlic in the olive oil for about a minute, being careful not to let it burn. Add the cauliflower, 3 cups of the broth (alert! only three! you"ll be adding the last cup in a bit), salt, and several pinches of pepper. Cover the pot and bring it to a boil. Let cook, stirring every now and again, for about 10 minutes, or until the cauliflower is tender.
Vigorously mix together the final cup of broth and the arrowroot until dissolved. Lower heat a bit so that the soup is at a slow boil. Mix in the arrowroot mixture and cook uncovered for another 5 minutes until slightly thickened. Add the basil leaves and remove from heat. Use an immersion blender to puree until smooth. Taste for salt.
TIP TIP The cauliflower is getting pureed, so don"t worry about chopping the florets in uniform-size pieces. just have at it; it shouldn"t take more than 2 minutes to chop. And when you puree, really puree! Don"t be lazy about it. Get it really smooth and creamy. The cauliflower is getting pureed, so don"t worry about chopping the florets in uniform-size pieces. just have at it; it shouldn"t take more than 2 minutes to chop. And when you puree, really puree! Don"t be lazy about it. Get it really smooth and creamy.
If you don"t have a immersion blender (get one!), then use a blender or a food processor to puree it in batches, being careful to lift the lid once in a while so that the steam doesn"t build up and explode.
Serve the soup garnished with chopped fresh basil and a teaspoon of pine nuts. To garnish, carefully place a little pile of basil on the soup, and then rest the pine nuts on the basil. If it sinks, oh well! It will taste just as yummy.
INGREDIENT SCAVENGER HUNS INGREDIENT SCAVENGER HUNS Pine nuts (also called pignolis) can be super pricy, so buy them in the bulk section of your health food superstore and save a few bucks. Buying in bulk lets you control how much you purchase, so if you"re only planning on using cup, that"s all you need to buy. I store mine in the freezer to keep them fresh and then toast them as needed. It seems crazy that they"re so expensive but if you think about how they"re cultivated, you"ll understand why. They really do grow in pine cones! Thus the name. But don"t go raiding the woods in search of tonight"s dinner; there are only a few species that grow pine nuts and they are generally farmed. Stick with the bulk bins. Pine nuts (also called pignolis) can be super pricy, so buy them in the bulk section of your health food superstore and save a few bucks. Buying in bulk lets you control how much you purchase, so if you"re only planning on using cup, that"s all you need to buy. I store mine in the freezer to keep them fresh and then toast them as needed. It seems crazy that they"re so expensive but if you think about how they"re cultivated, you"ll understand why. They really do grow in pine cones! Thus the name. But don"t go raiding the woods in search of tonight"s dinner; there are only a few species that grow pine nuts and they are generally farmed. Stick with the bulk bins. *To toast pine nuts, preheat a small saute pan over low heat. Add the pine nuts and stir often for about 4 minutes, or until the pine nuts are dark and toasty. Remove from heat immediately. Agood time to toast "em in this recipe is when the cauli flower is boiling. *To toast pine nuts, preheat a small saute pan over low heat. Add the pine nuts and stir often for about 4 minutes, or until the pine nuts are dark and toasty. Remove from heat immediately. Agood time to toast "em in this recipe is when the cauli flower is boiling.
Caldo Verde with grumbled Tempeh SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTALTIME: 45 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 230 Calories from fat: 50 Total fat: 5 g Saturated fat: 0.5 g Trans fat: 0 g Fiber: 7 g Sugars: 4 g Protein: 14 g Cholesterol: 0 mg Sodium: 970 mg Vitamin A: 90% Vitamin C: 50% Calcium: 10% Iron: 20% Every country seems to have a version of potatoes and greens-caldo verde is Portugal"s offering. Although it"s traditionally flavored with sausage, we"re using some braised tempeh tossed in at the end and fennel seed for that sausage-y flavor. I love this recipe because it"s got everything you need to make a complete dinner, it"s the "meat and potatoes" of soups, only with a healthy dose of green thrown in. If you"re just easing into the world of leafy greens, then this is a delicious and easy way to do it. I used green chard (because, you know, verde means "green"), but you can use lacinato kale, regular kale, or even cabbage.
SOUP: SOUP: 1 teaspoon olive oil 1 teaspoon olive oil 1 small onion, diced small 3 cloves garlic, minced 1 teaspoons fennel seeds, crushed 1 teaspoon dried thyme teaspoon red pepper flakes Several pinches of freshly ground black pepper teaspoon salt 4 cups vegetable broth 1 pounds Yukon Gold potatoes, scrubbed and cut into -inch chunks 1 bunch chard, coa.r.s.e stems removed, shredded (see tip) TEMPEH: 1 (8-ounce) package tempeh 1 (8-ounce) package tempeh 2 tablespoons tamari teaspoon olive oil 1 tablespoon freshly squeezed lemon juice PREPARE THE SOUP:.
Preheat a 4-quart pot over medium heat. Saute the onion in the olive oil for 5 to 7 minutes, until softened. Use nonstick cooking spray if needed. Add the garlic, fennel, thyme, red pepper flakes, a few pinches of black pepper, and the salt, and cook for a minute more. Pour in the vegetable broth and add the potatoes. Cover and bring to a boil. Once boiling, lower the heat and let simmer (still covered) for about 20 minutes, or until the potatoes are tender. In the meantime, make the tempeh (directions to follow).
TIP TIP To shred the chard, remove the coa.r.s.e stems, then layer the chard leaves into a pile. Roll the pile up into a tube, then thinly slice. To shred the chard, remove the coa.r.s.e stems, then layer the chard leaves into a pile. Roll the pile up into a tube, then thinly slice.
Use an immersion blender to blend about three-quarters of the soup; it should be creamy with some whole chunks of potatoes. If you don"t have a immersion blender, then transfer about three-quarters of the soup to a blender and puree, lifting the lid after a moment to let the steam escape, then add it back to the soup.
Mix in the chard. Let the soup simmer for about 5 minutes, until the chard is soft. Mix in the tempeh, taste for salt, and serve.
PREPARE THE TEMPEH:.
In a saute pan, crumble the tempeh and add enough water to almost cover it. Cover the pan and, over high heat, steam the tempeh until most of the water is absorbed, about 10 minutes. Drain the remaining water and add the rest of the ingredients. Cook over medium heat, stirring occasionally, until lightly browned, about 10 minutes. Set aside until ready to add to the soup.
Manhattan Glam Chowder SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 40 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 150 Calories from fat: 25 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 29 g Fiber: 5 g Sugars: 16 g Protein: 4 g Cholesterol: 0 mg Sodium: 310 mg Vitamin A: 240% Vitamin C: 35% Calcium: 6% Iron: 10% Boston and New York will catfight over almost anything-not just baseball but soup, too. Manhattan clam chowder is tomato based, rather than cream based as they do in New England. I grew up slurping bowlfuls of this soup whenever it was on the diner menu, not out of NYC patriotism but because it was irresistibly delicious. I was never a big fan of seafood, but the mellow ocean flavor of nori is just right and not at all overpowering. In Glam Chowder the clams are left alone and a few shiitake mushrooms stand in, giving the soup that expected occasional chewiness. Garnish with a crumbled saltine-type cracker for authenticity.
2 teaspoons olive oil 2 teaspoons olive oil 1 small onion, diced small 2 ribs celery, sliced thinly 3 cloves garlic, minced Several pinches of freshly ground black pepper teaspoon salt pound shiitake mushrooms, sliced inch thick 2 bay leaves 2 teaspoons dried thyme 2 sheets nori 1 pound Yukon Gold potatoes, cut into -inch chunks 1 (15-ounce) can diced tomatoes 2 cups vegetable broth 1 teaspoon agave nectar NUTRITION TIP NUTRITION TIP Despite widespread claims, seaweed is never a source of vitamin B12. Occasionally it shows up on the package because it contains a B12 a.n.a.log that is similar enough that the tests cannot differentiate. Despite widespread claims, seaweed is never a source of vitamin B12. Occasionally it shows up on the package because it contains a B12 a.n.a.log that is similar enough that the tests cannot differentiate.
Preheat a 4-quart pot over medium-high heat. Saute the onions and celery in the oil until the onions are translucent, about 5 minutes. Use a little nonstick cooking spray or broth if needed. Add the garlic, pepper, and salt, and saute for another minute.
Mix in the mushrooms, bay leaves, and thyme. Use your fingers to crush the nori sheets right into the soup. It should be in small confetti pieces and rain down into the potas if it"s New Year"s Eve (see tip). Saute for about 3 minutes to get the mushrooms tender and to toast the nori just a bit.
Add the potatoes, tomatoes, and vegetable broth. Cover the pot and bring to a boil. Once boiling, lower heat to a simmer and cook for 15 to 20 minutes, until the potatoes are tender.
Add the agave and taste for salt and seasoning. Ladle into bowls and garnish each with a cracker, if desired.
INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT You"re probably already familiar with nori; it"s the type of seaweed wrapper used for rolling sushi. It feels a bit like paper, which isn"t surprising because it goes through a similar compression process. In this soup, the nori is used more as an herb would be. Not all noris are created equal-the texture of the different brands may vary, so if you"re not able to shred the nori with your hands, then just roll it up and chop it on the cutting board, then add to the soup. Nori is fairly easy to find these days, as most supermarkets have a j.a.panese section, or at least an Asian section. Once the package is opened, store the remainder in a sealed plastic bag in your pantry to keep fresh. You"re probably already familiar with nori; it"s the type of seaweed wrapper used for rolling sushi. It feels a bit like paper, which isn"t surprising because it goes through a similar compression process. In this soup, the nori is used more as an herb would be. Not all noris are created equal-the texture of the different brands may vary, so if you"re not able to shred the nori with your hands, then just roll it up and chop it on the cutting board, then add to the soup. Nori is fairly easy to find these days, as most supermarkets have a j.a.panese section, or at least an Asian section. Once the package is opened, store the remainder in a sealed plastic bag in your pantry to keep fresh.
Yam & Black Bean Soup with Orange & Cilantro SERVES 8 * ACTIVE TIME: 20 MINUTES * TOTALTIME: 45 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 240 Calories from fat: 15 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 50 g Fiber: 9 g Sugars: 11 g Protein: 7 g Cholesterol: 0 mg Sodium: 560 mg Vitamin A: 490% Vitamin C: 50% Calcium: 8% Iron: 15% A little orange juice elevates the flavor of the yams in this flirty soup (can soup be flirty?) studded with black beans and spiked with a little heat from serrano peppers. Fresh squeezed orange juice is preferred, but you can use the not-from-concentrate kind, too. little orange juice elevates the flavor of the yams in this flirty soup (can soup be flirty?) studded with black beans and spiked with a little heat from serrano peppers. Fresh squeezed orange juice is preferred, but you can use the not-from-concentrate kind, too.
2 teaspoons olive oil 2 teaspoons olive oil 1 red onion, sliced thinly 2 serrano peppers, seeded and minced 2 cloves garlic, minced 4 plum tomatoes, chopped 2 teaspoons ground c.u.min 1 teaspoons salt 3 pounds yams, peeled and cut into roughly -inch chunks 3 cups water 1 cup orange juice 1 cups cooked black beans, or 1 (16-ounce) can, drained and rinsed cup fresh cilantro leaves and stems, chopped Extra cilantro, for garnish Preheat a 4-quart pot over medium heat. Saute the onions in the olive oil for about 5 minutes, until softened. Add the serrano pepper and garlic, and saute for another minute. Add the tomatoes, c.u.min, and salt. Turn up the heat a bit and cook the tomatoes down for about 5 minutes. Add the yams and water. Cover and bring to a boil.
Once boiling, turn down the heat to simmer and leave the cover slightly ajar so that steam can escape. Simmer for about 15 minutes; the yams should be pierced easily with a fork.