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Posts tagged with Soup

Meatless Monday recipe of the week: Indian red lentil soup

Whole Foods' Indian Red Lentil Soup.

Whole Foods' Indian Red Lentil Soup. by Sarah Henning

Honestly, it's pretty easy to make a Meatless Monday night out of a can of soup and a hunk of bread. Chances are that if you're not a cook but you like to go meatless, you've done this a time or a million. Especially on the frigid days of mid-January. Making soup from scratch is often considered a bit laborious. You've got to simmer this, boil that and puree, puree, puree.

But this Meatless Monday entry is a bit different. It takes a lot of the work out of the equation by using ready-made vegetable broth and coconut milk as a base. Add the veggies and lentils and simmer. It only takes about 35 minutes to get it ready once everything is in the pot, just enough time to make a side salad and cut up a crusty baguette. Plus, it serves six, so there should be plenty left over to enjoy later in the week.

Indian Red Lentil Soup

1/2 teaspoon cumin seeds

3/4 cup chopped onion

1 (14.5 ounces) can diced tomatoes

1 1/2 cup red lentils

2 cups low-sodium vegetable broth

1 cup light coconut milk

Juice of 1 lemon (about 2 tablespoons)

1 1/2 cups shredded kale

1/4 teaspoon fine sea salt

Heat a saucepot over medium heat until hot. Add cumin and toast 1 minute or until aromatic. Add onion and cook, stirring frequently, until beginning to brown and stick to the pot, about 5 minutes. Add tomatoes with their juice and cook 2 minutes longer, stirring frequently. Add lentils, broth, 2 cups water, coconut milk and lemon juice; bring to a boil.

Reduce heat to low, cover and simmer 30 to 35 minutes or until lentils are tender, stirring occasionally. Remove from heat and stir in kale and salt.

(Recipe from www.wholefoodsmarket.com)

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Meatless Monday recipe of the week: Vegan creamy broccoli cauliflower soup

Tonight being Christmas Eve and all, it's probably difficult for anyone who normally eats meat to make today a Meatless Monday. However, if you're really committed and/or not doing the family thing tonight (where you might not be able to control the meatlessness of the meal), may we suggest this soup?

It has strong flavor and heaps of nutrition to help atone for whatever the heck you might eat on Christmas Day, whether that be a big dinner with family, yearly Chinese takeout or whatever you have in your fridge while everything else is closed.

Happy holidays to all!

Vegan Creamy Broccoli Cauliflower Soup

1 tablespoon extra-virgin olive oil

1 cup (1/2-inch) cubes sourdough bread

1 medium Yukon gold potato, unpeeled, cut into (1/2-inch) cubes

1/2 yellow onion, chopped

6 cups low-sodium vegetable broth

2 cups broccoli florets, chopped

2 cups cauliflower florets, chopped

3/4 teaspoon fine sea salt

Heat oil in a large pot over medium-high heat. Add bread, potato and onion and cook, stirring often, until golden brown, 5 to 7 minutes. Add broth, broccoli, cauliflower and salt, bring to a boil, cover and simmer until very tender, about 30 minutes. Carefully purée with an immersion blender, or by working in batches with a traditional blender.

(Recipe from www.wholefoodsmarket.com)

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Meatless Monday recipe of the week: Hearty greens soup with bowtie pasta and tomatoes

Chances are that we've all had some very, VERY hearty meals the past few days. The Thanksgiving holiday plus all the leftovers, family get-togethers and football watching add up over time. So, if you're having a bit of a food hangover this Monday, it's safe to say that you probably aren't alone.

Thus, something light yet satisfying is in order for Meatless Monday. This soup fits the bill with greens, carrots, onion, pasta and cheese for a classic veggie soup.

Take care of yourself this week and you won't be feeling your indulgent few days for much longer.

Hearty Greens Soup with Bowtie Pasta and Tomatoes

2 tablespoons olive oil

3 cloves garlic, chopped

1 medium yellow onion, chopped

1 bay leaf

Salt and pepper to taste

4 plum tomatoes, cored and chopped

2 carrots, chopped

8 cups water

1 bunch Swiss chard (about 3/4 pound), roughly chopped

1/2 bunch escarole (about 1/2 pound), stemmed and roughly chopped

1/2 pound dried bowtie (farfalle) pasta

1 (3-inch) Parmigiano Reggiano rind, plus grated Parmigiano Reggiano for garnish

1/4 pound baby spinach

Heat oil in a large pot over medium heat. Add garlic, onions, bay leaf, salt and pepper and cook, stirring often, until caramelized, about 15 minutes. Add tomatoes and cook until most of the liquid is released and absorbed, about 5 minutes more. Add carrots and water and bring to a boil, scraping up any browned bits from the bottom of the pot.

Stir in Swiss chard, escarole, pasta and Parmigiano Reggiano rind, reduce heat, cover and simmer until broth is flavorful and greens and pasta are tender, about 15 minutes. Stir in spinach and season with salt and pepper.

Remove and discard bay leaf and rind from soup then ladle into bowls, garnish with grated cheese and serve.

— Recipe from www.wholefoodsmarket.com

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Meatless Monday recipe of the week: Carrot-Ginger Soup

We're entering a decadent week, folks. The last four days of this week will be full of a giant feast and then heavy, heavy leftovers for the final three days.

We all know this. We've been through it before. It is no surprise.

So, why not make this Meatless Monday a light one? Go easy on your digestion with soup made from simple, delicious and cheap ingredients? Supplement with a salad and maybe some bread and you've got yourself a little yin to balance out the Thanksgiving yang that back-ends this week.

Can't finish it all before the holiday? Soup freezes really well.

Carrot-Ginger Soup

4 cups low-sodium vegetable broth, divided

1 yellow onion, chopped

3 cloves garlic, finely chopped

2 teaspoons freshly grated ginger

1 pound carrots, coarsely chopped

1 medium Yukon gold potato, peeled and cut into 1-inch chunks

1 teaspoon lemon juice

1 tablespoon chopped fresh chives

Heat 1/2 cup broth to a simmer in a medium saucepan over medium-high heat. Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally. Stir in ginger, carrots, potato and remaining broth and heat to a boil. Reduce to a simmer, cover and cook 25 minutes or until vegetables are tender. In batches, carefully puree in a blender. Add water or broth if needed to thin to desired consistency. Reheat soup if necessary. Stir in lemon juice and garnish with chives.

— Recipe from [www.wholefoodsmarket.com][1].

[1]: http:// www.wholefoodsmarket.com

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Meatless Monday recipe of the week: Grilled mozzarella sandwiches with tomato and basil tortellini soup

OK, fair warning: This probably isn't the healthiest Meatless Monday entry ever. We're sorry about that, but it is true that this weekly holiday isn't all salads and stir-fries.

In this case, it's a soup and sandwich affair, with both items heavily on the decadent side. Frozen cheese tortellini and prepared pesto punch up your basic tomato soup. Meanwhile, mozzarella and tomato slices make for a solid grilled sandwich.

Dip, if you like, but you can also eat them separately. We won't tell.

Grilled Mozzarella Sandwiches with Tomato and Basil Tortellini Soup

1 package (22 ounces) frozen cheese tortellini

2 cans (14.5 ounces) tomato soup

1/2 cup half-and-half

1 tablespoon prepared basil pesto

2 tablespoons unsalted butter, softened

8 slices country style bread

8 mozzarella slices

2 ripe tomatoes, sliced thinly

Prepare tortellini according to package directions. Heat soup in a large saucepan and add cooked tortellini, half-and-half and pesto. Simmer on low 5-10 minutes while you prepare sandwiches.

Spread butter on both sides of bread slices. Place two slices of mozzarella and a couple tomato slices on one slice of bread and top with another slice of bread. Place sandwich in a skillet over medium high heat and brown each side until golden and cheese in center has melted.

— Recipe from www.wholefoodsmarket.com

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Meatless Monday recipe of the week: Coconut, Carrot, and Chickpea Soup

Orange ya glad it's Monday?

OK, probably not, but it IS Meatless Monday. And for something a little bit different, yet comforting, we've found a vegetarian recipe that is both hardy and light enough to pair nicely with a salad made from local veggies.

And, it's bright orange.

This Coconut, Carrot, and Chickpea Soup is a super fast soup to make, and full of vitamin A from the carrots, protein from the chickpeas and good medium-chain fatty acids from the coconut.

If you don't finish the soup outright, it would be a nice, warming lunch for a desk jockey in an office with an overly aggressive summer air-conditioner.

Coconut, Carrot, and Chickpea Soup

2 tablespoons coconut oil

1 medium yellow onion, chopped

2 cloves garlic, minced

1/2 teaspoon curry powder

1/2 teaspoon ground cumin

1/4 teaspoon ground ginger

1 1/2 pounds carrots, coarsely chopped

1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained

4 cups low-sodium vegetable broth

1/2 cup canned light coconut milk

3/4 teaspoon fine sea salt

In a large saucepot, heat coconut oil over medium heat until melted. Add onion and garlic and cook about 5 minutes or until tender, stirring occasionally. Stir in curry powder, cumin and ginger and cook 1 minute. Stir in carrots, beans, broth and 1 cup water and bring to a boil over medium-high heat.

Reduce heat to medium-low, cover, and simmer 20 to 25 minutes or until carrots and beans are very tender. Stir in coconut milk and salt. Use an immersion blender to purée soup. Alternatively, let the soup cool slightly and carefully purée in batches in a traditional blender. Serves 4.

— Recipe from www.wholefoodsmarket.com

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Meatless Monday recipe of the week: Asparagus and Broccoli Soup

All hail asparagus season! These little green/purple/white monsters are loaded with all sorts of goodies like vitamin A, vitamin C, iron and fiber and plenty of springtime taste.

The best asparagus is most definitely local asparagus, and with the Lawrence Farmers' Market back in season, now is most surely the time to try out a new recipe or two that highlights the special flavor and properties of asparagus.

This soup might be the perfect vehicle those who'd like to try something new with their stalks. It utilizes not only asparagus, but yummy Yukon Gold potatoes, broccoli and another spring specialty — leeks.

Asparagus and Broccoli Soup

6 1/2 cups low-sodium vegetable broth, divided

1 large leek, white and light green parts only, sliced

2 medium Yukon gold potatoes, peeled and cut into 1-inch pieces

1 bunch asparagus (about 1 pound), trimmed, cut into 1-inch pieces

2 cups coarsely chopped broccoli florets

2 tablespoons chopped chives

Heat 1/2 cup broth in a large pot over medium-high heat. Reduce heat to medium, add leek and cook, stirring often, until tender, about 6 minutes. Add remaining broth and potatoes and bring to a boil. Stir in asparagus and broccoli and return to a boil. Reduce heat to medium-low and simmer gently until vegetables are tender, 15 to 20 minutes. Remove pot from heat and set aside to let cool slightly.

Carefully transfer soup to a blender and purée in batches until smooth. Ladle soup into bowls, garnish with chives and serve.

--Recipe from www.wholefoodsmarket.com

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Meatless Monday recipe of the week: Carrot-Ginger Soup

You probably have a lot to do this week ... and a bunch of rich food on the menu. Why not start your week with a simple, healthy soup?

Enjoy!

Carrot-Ginger Soup

4 cups low-sodium vegetable broth, divided

1 yellow onion, chopped

3 cloves garlic, finely chopped

2 teaspoons freshly grated ginger

1 pound carrots, coarsely chopped

1 medium Yukon gold potato, peeled and cut into 1-inch chunks

1 teaspoon lemon juice

1 tablespoon chopped fresh chives

Heat 1/2 cup broth to a simmer in a medium saucepan over medium-high heat. Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally. Stir in ginger, carrots, potato and remaining broth and heat to a boil. Reduce to a simmer, cover and cook 25 minutes or until vegetables are tender. In batches, carefully puree in a blender. Add water or broth if needed to thin to desired consistency. Reheat soup if necessary. Stir in lemon juice and garnish with chives.

—Recipe from www.wholefoodsmarket.com.

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Meatless Monday recipe of the week: Watermelon-Tomato Gazpacho

Time for a soup recipe. But not HOT soup, of course, because it’s August.

Instead, take advantage of the seasonal yumminess of watermelon and tomato for an unusual twist on the Spanish summer favorite gazpacho.

Beyond the ingredients, all you’ll really need is a blender to create your soup. If you have a strainer, great, but it’s probably not a neccessity.

Watermelon-Tomato Gazpacho

6 cups roughly chopped seedless watermelon, divided

3 cups roughly chopped tomatoes, divided

1 shallot, roughly chopped

2 tablespoons olive oil

2 tablespoons sherry vinegar

1/4 cup roughly chopped cilantro, divided

1 teaspoon salt

1/4 teaspoon black pepper

Put 5 1/2 cups of the watermelon, 2 1/2 cups of the tomatoes, shallots, oil, vinegar, 2 tablespoons of the cilantro, salt and pepper into a blender and puree until smooth. Transfer puree to a fine mesh strainer set over a large bowl and strain puree, pressing as much through as possible; discard solids. Cover and chill for at least 1 hour.

Finely chop remaining 1/2 cup watermelon, 1/2 cup tomatoes and 2 tablespoons cilantro and toss together in a bowl. Pour chilled soup into bowls or glasses and top with watermelon-tomato mixture.

— Recipe from www.wholefoodsmarket.com

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Meatless Monday recipe of the week: Creamy Curried Cauliflower Soup

Nothing like boatloads of rain to give a person a hankering for soup. The rain should be gone by tomorrow, but until then here’s a warming soup that will keep you going until things dry out.

Creamy Curried Cauliflower Soup

1/4 cup raw sunflower kernels

3 1/2 cups unsweetened almond milk, divided

5 teaspoons mild curry powder, divided

1 cup chopped yellow onion

3 cloves garlic, chopped

5 cups (about 1 pound) cauliflower florets

Preheat oven to 350 degrees. In a medium bowl, toss sunflower kernels with 1 teaspoon almond milk and 1 teaspoon curry powder. Spread out on a small parchment paper-lined baking sheet and bake, tossing once or twice, until toasted and fragrant, 6 to 8 minutes; set aside. Meanwhile, heat 1/2 cup almond milk in a large pot over medium heat. Add onion and garlic and cook, stirring occasionally, until soft, about 10 minutes. Add cauliflower, remaining 4 teaspoons curry powder and almond milk, cover and simmer until cauliflower is very tender, about 40 minutes. Working in batches, carefully purée in a blender until smooth. Transfer to bowls, garnish with sunflower seeds and serve. Serves 4.

— Recipe and photo from www.wholefoodsmarket.com.

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