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Soup

 

For several years I have been cooking and serving soup to weekend grounds work parties at TPUUF. I like doing this for three reasons: I like cooking soup, I like eating soup but, most of all, I like seeing others enjoying it. Each recipe, with a suitable accompanying bread, serves 8 to whatever - there always seems to be enough to go around!

ROASTED SQUASH SOUP

(Adapted from Lee, K.: The Occasional Vegetarian, Warner Books, 1995)

3 lbs acorn squash

1/4 cup shelled pecans (may be toasted)

1 tsp melted butter

1 large leek, white and light parts, cleaned and chopped

1 tbls dark olive oil

1 tbls chopped fresh sage

1/8 tsp five-spice powder

1 46 oz can chicken stock

1/2 tsp salt

1/4 tsp black pepper

1 medium Granny Smith apple

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Preheat oven to 375o

Cut squash in half, seed and place cut side down in a shallow roasting pan. Bake until tender, 45-60 minutes. Combine pecans and butter, roast in small pan for 7 - 8 minutes. Sautš leek in olive oil for 1-2 minutes, add sage and 5-spice powder, cover and cook until leek is soft, about 10 minutes. Add stock, salt and pepper bring to a simmer and uncover. Peel, core and dice apple. Cook in stock for 15 minutes. Remove squash from shell, dice (carefully remove strings, remaining seeds, etc.) and add to pot. Simmer for a few minutes, then puree in a blender. Serve warm (not hot) with pecans sprinkled on each bowl.

(can be stored in refrigerator for several days but difficult to re-heat without splattering)

 

WHITE BEAN AND ESCAROLE SOUP

(Adapted from Lee, K.: The Occasional Vegetarian, Warner Books, 1995)

1 lb escarole (or red Swiss chard)

1 yellow Spanish onion

2 tbls dark olive oil

4 garlic cloves, minced

1 46 oz can + 2 14 .5 oz cans chicken broth

2 16 oz cans canalini (white beans), washed and drained

2 heaping tbls corn starch

1 tbls dark brown sugar

1 tsp salt

1 tsp ground pepper

2 cups cooked elbow macaroni or ditalini

grated Parmesan or Romano cheese

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Wash escarole, shake dry, cut into 1 in pieces. Sautš onion in oil, for 5 minutes. Add garlic, sautš 1-2 minutes until golden. Add escarole, sautš with constant stirring, 2-3 minutes. Add stock, bring to boil, simmer 5 minutes. Add beans, salt, pepper and sugar. Bring back to simmer. Thicken with corn starch (this will add some body but will not produce a thick soup). Serve hot with cheese sprinkled on top to taste.

Optional: Dice 1/2 lb Health Choiceé ham and add with stock.

 

CREOLE TOMATO SOUP

(Adapted from: Glick, R and Baggett, N.: Skinny Soups, Surrey Books, 1992)

4 tsp non-diet tub margarine

1 large green pepper, diced

1 large red onion, finely chopped

1 large clove garlic, minced

2 14.5 oz cans chicken broth

1 28 oz can tomatoes with basil, pureed

1 28 oz can tomatoes, no seasoning, pureed

6 tsp white sugar

1 tsp dried basil

1/2 tsp dried leaf thyme

3 bay leaves

Dash red pepper

1/2 tsp black pepper

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Melt margarine, add green pepper, onion, garlic and 5 tsp broth. Cook, stirring, for 5 minutes. Add all remaining ingredients, bring to a boil and simmer for 15 minutes. Serve. Excellent with corn bread; will keep 2-3 days in refrigerator and will freeze well.

Optional: add 1 heaping tbls cooked white rice to each bowl as served.

 

ROASTED PUMPKIN SOUP

(Adapted from Vegetarian Times, 10/96)

1 tbls light olive oil

1 tsp ground cumin

1 tsp ground coriander

1/4 tsp cinnamon

2/3 cup diced yellow onion

1 1/3 cup carrot, diced

2 1/2 cups fresh pumpkin puree

1 46 oz can chicken broth

1 tbls dark brown sugar

1 1/2 tbls white flour

salt to taste

1/4 cup thinly sliced green onion tops

1/2 cup toasted croutons

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Heat oil, add dry spices, warm but do not brown, about 1 minute. Add onion and carrot, stir to coat, sautš 7-10 minutes until carrot is tender. Add pumpkin puree, chicken stock and brown sugar, stir to mix. Bring to boil, lower heat to simmer, simmer, covered 10-15 minutes. Puree, thicken with flour, reheat and simmer 10-15 minutes. Refrigerate (do not freeze); better on second day.

Serve warm (not hot), garnish with green onions and/or croutons.

Very good with cornbread!

Option: Garnish with seeded thinly sliced jalapeno pepper (no seeds) in place of green onion.

To roast pumpkin:

Selected smooth, unveined pumpkin. Cut into quarters, remove seeds. Place flesh side won in backing pan, add 1 cup water, cover with aluminum foil. Bake 45-70 minutes @ 425o until tender. Cool, remove pumpkin from skin, remove strings, seeds, etc., and puree in blender. 1 lb pumpkin makes approximately 1 cup puree. This is fully cooked: it makes a nice vegetable with butter, salt and pepper.

 

LENTIL-VEGGIE SOUP

(Adapted from: Glick, R and Baggett, N.: Skinny Soups, Surrey Books, 1992)

1 large yellow onion, finely chopped

1 large celery stalk, diced

(or 1 cup diced fennel bulb and stalk (prefered))

1 large garlic clove, minced

1 tsp dark olive oil

1 14.5 oz can chicken broth

1 large carrot, diced

1 16 oz can stewed tomatoes (w. basil)

1/3 cup red lentils

2 cups water

1/2 large green pepper, diced

1 1/2 cups small zucchini cubes

3 tbls uncooked white rice

1/2 tsp dried thyme leaves

1 bay leaf

1/2 tsp brown sugar

1/4 tsp cumin

1/8 tsp black pepper

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Sautš onion, celery and garlic in oil until onion is tender. Add all remaining ingredients, bring to a simmer and cook 25 minutes (until lentils are tender).

 

MUSHROOM AND BARLEY SOUP

(Adapted from: Dribin, L. and Ivankovich, S.: The New Not-Strictly Vegetarian Cookbook, Penguin Books, 1995)

2 tbls dark olive oil

2 medium Vadalia onions, chopped

3 cloves garlic, diced

1/2 cup fresh parsley, chopped

2 tbls fresh thyme, chopped

1 lb mushrooms, sliced

2 carrots, chopped

1 yam or sweet potato, peeled and chopped

1 cup barley, well rinsed

1 14.5 oz can beef broth

8 cups water

1/8 tsp red pepper flakes

1 tbls dark brown sugar

salt and pepper to taste

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Sautš onion and garlic for 5 minutes, add parsley, thyme, mushrooms and red pepper, sautš 5 minutes. Add all remaining ingredients, bring to boil, reduce to simmer, and cook for 2 hours, stirring frequently.

 

CABBAGE SOUP

(Adapted from: Glick, R and Baggett, N.: Skinny Soups, Surrey Books, 1992)

1 tbls non-diet tub margarine

1/4 cup green onion tops, chopped

1 large yellow Spanish onion, chopped

2 tbls white flour

2 14.5 oz cans chicken broth

6 cups (about 3/4 lb) green cabbage, chopped

1 cup white potato cubes

3/4 tsp dried tarragon leaves

1/4 tsp black pepper

1 1/2 cups 2% milk

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Melt margarine, add green and yellow onions, sautš 5 minutes. Stir in flour, cook for 30 seconds to lightly brown, and slowly add broth. Add cabbage, potato, tarragon and pepper, bring to boil and simmer for 15 minutes, until potato is soft. Take care that the soup does not stick to the pan! Puree about 1/2 of soup, add back and add milk. Cook another 5 minutes and then serve. Keeps in refrigerator 2-3 days (better on second day!) but do not freeze.

Optional: Garnish with additional chopped green onion or chives.

 

WATERMELON GAZPACHO

(Adapted from: Glick, R and Baggett, N.: Skinny Soups, Surrey Books, 1992)

7-8 lbs ripe watermelon

1/4 - 1/2 peeled, minced fresh ginger

3 tbls dark brown sugar

2 tbls fresh lemon juice

1 cup ripe mango pr peach, peeled and diced

1/2 cup dark sweet cherries, pitted and diced

1/2 cup seedless green or red grapes, quartered

1/2 cup fresh blueberries

1/4 tsp lemon zest, very finely grated

Fresh mint leaves

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Seed and cut watermelon to make 4 cups. Combine seeded chunks, ginger, sugar and lemon in blender, puree until smooth. Place in ceramic or plastic (not metal) bowl. Seed and dice remaining watermelon; discard white flesh near rind. Add remaining ingredients, except mint, stir gently, cover and refrigerate for 3-4 hours but not overnight (do not freeze). Serve very cold; garnish with mint.

Good with warm cinnamon-raisin bagels.

 

LETTUCE AND PEA SOUP

(Adapted from: Gavin, P.: Italian Vegetarian Cooking, M Evans & Co, 1990)

1 tbls butter

1 tbls dark olive oil

1 46 oz + 1 14.5 oz can chicken broth

1 1/2 cups frozen baby peas

1 head Boston lettuce, shredded

1 cup uncooked white rice

salt and pepper to taste

grated Parmesan or Romano cheese

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Heat butter and oil, add broth, bring to simmer. Add peas, cook until tender. Add lettuce, simmer for 10 minutes. Bring to boil, add rice, salt and pepper, reduce heat to very low, cover, cook for 15 minutes or until rice is tender but not over cooked. Serve immediately, topped with cheese to taste.

Optional: use fresh shelled peas instead of frozen.

 

CURRIED CARROT SOUP

(Adapted from Philadelphia Inquirer, 7/5/95)

3 tbls dark olive oil

1 large Vadalia onion

1 1/2 tsp mild curry powder

1 1/2 tsp hot curry powder

1 1/4 tsp whole cumin seeds (pan roasted and ground)

3 lbs carrots, sliced

3 Russet potatoes, peeled and diced

1 46 oz can chicken broth

salt and pepper to taste

sliced (no seeds) jalapeno pepper

low fat yogurt

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Sautš onion in oil for 5 minutes. Stir in cumin and curry powder, add carrots, potatoes and broth. Bring to boil, reduce heat and simmer for 20 minutes, salt and pepper to taste. Puree, serve warm or cold, swirl tsp of yogurt into each bowl and top with 1-2 jalapeno pepper rings.

Note: Difficult to reheat due to thickness; if too thick, may be thinned with yogurt. Very nice cold in hot weather!

 

LENTIL SOUP WITH FRESH ROSEMARY

(Adapted from Vegetarian Times, 12/98)

1 medium onion, chopped

3 stalks celery, sliced 1/4"

3 medium carrots, sliced thin

2 Tbls. olive oil

2/3 cup dried red lentils

1 14.5oz can vegetable broth, add water to make 4 cups

1 Tbls. minced fresh rosemary

1 bay leaf

Salt and pepper to taste

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Heat oil, add onion, celery and carrot and sautš, stirring frequently, until beginning to soften, about 5 min. Add remaining ingredients, except salt and pepper and bring to a boil. Reduce heat to low and, cover and cook until lentils are tender, 30-40 min. Discard bay leaf. Season with salt and pepper. Serve with toasted star shaped crouton.

 

General note: I usually use canned low salt, low fat broth, but you could make your own, if you wish - I do sometimes, using chicken, turkey or a mixture, depending on what's in the freezer. Also, the amounts of salt given are maxima - I usually use less.

 

The main thing about soup is that, if you like eating it, almost any recipe will work! (but don't forget the fresh bread.)