Archive for soup

Recipe: Roasted Squash Soup

December 21, 2011
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Roasted Squash Soup

Last night, Dennis & I attended our neighborhood Crime Watch Patrol pot-luck dinner. I made a delicious roasted squash soup that became quite a hit. In response to the requests for the recipe, I am posting the following “non-recipe” recipe. You’ll understand why I am calling it a “non-recipe” in a moment.

Ingredients:

  • winter squash
  • onions
  • olive oil &/0r coconut oil (you can use butter or any other oil you choose)
  • coconut milk (if possible, please use organic coconut milk.)
  • water &/or vegetable or chickenbroth
  • sea salt
  • black pepper
  • red pepper flakes
  • saffron seasoning powder
  • curry seasoning powder

Notice that you don’t see any amounts listed. That’s why it’s a “non-recipe”. You can decide exactly how much of each ingredient you want to add. I made a HUGE pot of soup (4 quarts). For that amount of soup, I used 2 medium sized butternut squash, three large acorn squash and two very large onions. I also used a full can of coconut milk. I also used water instead of the vegetable or chicken broth).

Here is the method:

  1. Preheat the oven to 400.
  2. Wash and cut each squash lengthwise.
  3. Remove the seeds. These can be washed and dried for later roasting, if you desire.
  4. Rub each piece of squash with a little bit of olive oil
  5. Place flesh side down onto a baking tray or Pyrex
  6. Roast until they are soft and easily punctured by a fork or toothpick. (Approximately 45 minutes)
  7. Remove from the oven and allow them to cool to room temperature.
  8. While the squash is in the oven, saute the onions (which have been chopped) in oilve oil and/or coconut oil (I use a combination) until they are caramelized.
  9. Allow the onions to cool to room temperature.
  10. Remove the flesh from the squash and add to a food processor or blender.
  11. Add the sauteed onions
  12. Add just enough water &/or vegetable broth to the blender or processor to make a thick, pourable paste.
  13. Transfer the contents into a soup pot and cook over a low flame.
  14. Add enough coconut milk to make it creamy. You can also add additional water and/or broth to make it the perfect consistency for YOU.
  15. Season with the sea salt, saffron powder, curry powder, red pepper flakes and black pepper (to taste).
  16. Allow it to simmer for at least 15 minutes so that the flavors can really shine through.
  17. Serve it hot and ENJOY!

Middle-Eastern Style Lentil Soup

December 10, 2011
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Middle-Eastern Style Lentil Soup

Yield: 4-6 servings

Ingredients

  • 2 Tbsp. extra-virgin olive oil
  • 2 large onions, cut into medium dice
  • 2 cloves garlic, minced
  • 2 tsp. ground coriander
  • 1 tsp. ground cumin, preferably ground from whole seeds toasted in a dry skillet
  • 1 tsp. ground turmeric
  • 1/2 tsp. sweet paprika
  • 1 1/2 tsp. kosher salt
  • 1/2 tsp. ground black pepper
  • 7 cups vegetable broth or water
  • 2 cups dried red lentils, picked over, washed, and rinsed
  • ~ Pinch of red-pepper flakes

Directions:

  • In a large cooking pot, saute the onions in the heated olive oil until caramelized (tender). Add the garlic, coriander, cumin, turmeric, paprika, salt, and pepper, and cook for another minute.
  • Add the broth (or water) and heat to boiling.
  • Stir in the lentils, cover the pot, and cook until the lentils are tender.
  • Stir in the pepper flakes, cover, and cook on high for 10 minutes.
  • Serve hot.

Although I have never used cinnamon in this recipe, it is traditional in some Middle-Eastern cultures to add cinnamon, parsley, cilantro or tomatoes to this recipe. These are all healthy additions which introduce subtle flavors. Have fun with this recipe and try it with different herbs & spices.

This dish can be served over rice* and topped with additional caramelized onions. A nice complementary side dish is a cucumber/yogurt/garlic sauce which can be made by combining plain yogurt with crushed garlic and finely chopped cucumber, a dash of olive oil, salt, pepper (dill or mint garnish is optional).

*Note – preferably brown rice that has been soaked prior to cooking.

Recipe: Thai-spiced Winter Squash Soup

November 15, 2011
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Thai-spiced Winter Squash Soup

Serves 4-6.

  • 2 lbs. (1 kg) Winter squash – acorn, butternut, hubbard, turban, small pumpkins
  • 3 tablespoons butter or olive oil
  • 1 14-ounce can coconut milk
  • 1 teaspoon (or more) red Thai curry paste
water
  • 2 teaspoons fine grain sea salt (or to taste)
  • Water or vegetable stock to thin soup to desired consistency

Preheat the oven to 375 degrees and place the oven racks in the middle.

Carefully cut each squash/pumpkin into quarters. Scoop out seeds and fibrous material. Brush each piece of squash with butter or olive oil, sprinkle with salt, place skin sides down on a baking sheet, and put in the oven. Roast for an hour or until the squash is tender throughout.

When the squash are cool enough to handle, scoop it into a large pot over medium heat. Add the coconut milk and curry paste and bring to a simmer. Remove from the heat and puree with a hand blender, you should have a very thick base at this point. Now add water or vegetable stock one cup at a time pureeing between additions until the soup is desired consistency. Bring to a simmer again and add the salt and more curry paste if needed.

Note: Regarding the curry paste; add a little at a time then taste.  Curry pastes have differing strengths. Start with a teaspoon and add from there until the soup has a level of spiciness and flavor that works for you.

Roasted Squash Soup

November 5, 2011
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Roasted Squash Soup

(Ingredient list obtained from Chef Stevie Nussbaum)

Makes 12 servings

Ingredients:
1 1/2 Pounds acorn squash, Halved
1 1/2 Pounds butternut squash, Halved
1 Pound spaghetti squash, Halved
1 whole Onion, chopped
2 Tablespoons Olive Oil (Extra Virgin)
1/2 teaspoon ground nutmeg
1/2 teaspoon granulated garlic
4 Cups Vegetable Stock
1/2 cup Cooking Sherry
1 cup Water
1/4 cup Brown Sugar*
Salt & Pepper to taste

*Brown Sugar substitute: 1:1 mixture of turbinado or organic cane sugar sugar mixed with molasses

Directions:

  1. In a blender, puree the roasted squash and the caramelized onions.
  2. Puree (in batches) the squash and broth in a food processor or blender.
  3. Transfer the squash puree to a large saucepan or crock pot.
  4. Stir the cooking sherry into the puree
  5. Heat over medium heat and season with salt & pepper.

Roasted Squash

Preheat oven to 400º F
Rub the cut side of the squash with a little bit of olive oil
Sprinkle it with salt & pepper (to taste)
Invert onto an oven-safe baking dish*
Roast until tender (approximately 35-45 minutes)
Once cooled, scoop the flesh out of the shell and set aside.

Caramelized onions
In a medium saucepan over medium heat, saute the onion, stirring frequently, for about 5 minutes or until tender. Stir in the garlic, nutmeg, and brown sugar. When the onion is translucent and golden, remove from the stove and allow to cool.

*you can also roast it cut side up in an oven safe baking dish that contains approx. 1/2 inch of water.

Recipe:Mighty Miso Soup

January 8, 2011
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Recipe: Mighty Miso Soup

(This recipe appeared in the January, 2011 issue of A Healthy You).

Prep Time: 5-10 minutes

Cooking Time: 10-15 minutes

Yield: 4-5 servings

Ingredients:

  • 4-5 cups spring water
  • 1-2 inch strip of wakame, rinsed and soaked 5 minutes in 1 cup of water until softened 1-2 cups thinly sliced vegetables of your choice (see notes)
  • 2-3 teaspoons barley miso
  • 2 scallions, finely chopped

Directions:

  1. Chop soaked wakame. Discard soaking water or use on houseplants for boost of minerals.
  2. Place water and wakame in a soup pot and bring to a boil.
  3. Add root vegetables first and simmer gently for 5 minutes or until tender.
  4. Add leafy vegetables and simmer for 2-3 minutes.
  5. Remove about 1/2 cup of liquid from pot and dissolve miso into it.
  6. Return it to the pot.
  7. Reduce heat to very low; do not boil or simmer miso broth.
  8. Allow soup to cook 2-3 minutes.
  9. Garnish with scallions and serve.

Variations:

  • Add cooked grains at the start of making the soup. They will become nice and soft.
  • Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
  • Add cubed tofu toward the end.
  • Add bean sprouts toward the end.

Notes*:

  • Any combination of vegetables can be used in miso soup. Here are some classic combinations:
  • onion-daikon: cleansing
  • onion-carrot-shiitake
  • mushroom-kale: mildly sweet
  • onion-winter squash-cabbage:great in wintertime
  • leek-corn-broccoli: great in summertime
  • Season with 1/2 teaspoon ginger juice for an interesting twist.

*If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.

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