m Barbara's SWEET MOROCCAN VEGETABLE SOUP ©
1 Tbsp. vegetable or olive oil
1 tin (14 oz.) of cooked organic chickpeas
1 tin (28 oz.) diced tomatoes
1 Tbsp. vegetable oil
1 sweet onion, diced
4 stalks celery, diced
3 carrots, diced
1/2 cup diced fennel
1 small jalapeno pepper, seeded and minced
1 whole green pepper, seeded and diced
1 whole red pepper, seeded and diced
1 vegetable bouillon cube
2 cups boiling water
Sea salt and black pepper to taste
Prepare, combine and keep separate while soup is cooking:
2 tsp. only of the combined Moroccan Seasoning COMBO Mix* (below)
Plus:
4 dried apricots, minced
3/4 cup raisins, chopped
7 oz. organic apple juice
1 bunch of cilantro, washed and minced, stems included
Moroccan Seasoning COMBO Mix*:
5 tsp. nutmeg, 5 tsp. coriander, 2 1/2 tsp. allspice, 1 tsp. cayenne pepper, 1 1/2 tsp. ground ginger, 1 1/2 tsp. cinnamon
Combine all ingredients well and store in a covered jar for future use.
In a large pot, gently sauté all veggies in the oil for 7 minutes until tender.
Add the tinned chickpeas, tomatoes, bouillon cube. Add boiling water.
Bring to a boil, then cover and simmer about 30 minutes.
While soup is cooking combine the 2 tsp. seasoning mix, the apricots, raisins, apple juice and cilantro, into a separate container and let sit.
When soup is cooked, remove from heat and let it rest for 10 minutes, uncovered. Then add the rest of the ingredients into the soup, and stir well. Serve immediately.
m Barbara's LENTIL-POTTAGE ©
1 tin (14 oz.) of cooked/seasoned organic brown or green lentils
1 tin (28 oz.) diced tomatoes
1 Tbsp. vegetable or olive oil
1 sweet onion, diced
4 stalks celery, diced
3 carrots, diced
4 cloves garlic, minced
1 large Yukon gold potato, peeled and cut into 4 pieces
1 vegetable bouillon cube
5 bay leaves
Sea salt, fresh ground black pepper to taste (or instead of black pepper, an optional miniscule "pinch" of cayenne pepper)
Boiling water approx. 2-3 cups
Prepare and keep separate while soup is cooking:
1 tsp. paprika
1 flat Tbsp. dried oregano
Juice from 1 lemon, room temperature
1 bunch of cilantro, washed and minced, stems included
In a large pot, gently sauté all veggies in the oil for 7 minutes, making sure the garlic does not burn.
Add the tinned lentils and tomatoes, bouillon cube and bay leaves.
Add boiling water to bring the pot mixture to an even level.
Cover and simmer for half an hour or until all veggies and the potato is cooked.
Remove potato from pot and cut half into small cubes and mash the other half, return to pot, and remove soup pot from heat. Salt to taste.
While soup is cooking combine the last 4 ingredients into a separate container and let sit.
When soup is cooked, remove from heat and let it rest for 10 minutes, uncovered. Then add the last 4 ingredients into the soup, and stir well. Serve immediately.
MARIA'S RED LENTIL AND SPINACH SOUP
1 ½ cups red lentils
1-2 tsp. salt to taste5 cups lightly salted water
olive oil
1 ½ tsp fennel seeds
½ tsp red pepper flakes
1 tsp ground ginger
1 garlic clove pressed/minced
4 cups chopped fresh spinach
1 can of coconut milk
Bring 5 cups of salted water to boil with lentils. Then simmer covered for 30 minutes (if not presoaked).
Meanwhile, add oil to skillet, with 1 ½ tsp fennel, minced garlic, ½ tsp red pepper flakes, 1 tsp. ground ginger and 4 cups of chopped spinach. Saute until spinach is just wilted. When lentils are soft, add everything to to the lentils. Stir in coconut milk. Enjoy! -Contibuted by Orthodox Northwest Editor
M-BEE's RED LENTIL SOUP FOR TWO
High in fiber and protein! The lentils dissolve.
1 Tbsp. olive oil
1/2 cup split red lentils, rinsed
1/8 tsp. garlic clove, minced
1/3 cup chopped onion
1 large carrot, chopped
1/4 cup chopped celery or celery hearts
1/2 vegetable bouillon cube
1 Tbsp. dried oregano leaves
3 cups boiling water
Finishing touches:
1/4 tsp. Tobasco sauce, 1 cup chopped fresh baby bok choy, sea salt to taste
Gently saute lentils, carrots, onion, garlic, and celery in the oil for about 3 minutes.
Add the boiling water, 1/2 a bouillon cube and oregano.
Simmer gently for 40 minutes, stirring occasionally.
If soup becomes too thick, add 1/4 cup more boiling water.
Remove from heat. Sample, and salt to taste, if needed.
Add Tobasco sauce and the chopped fresh baby bok choy leaves.
Stir well and serve.
SHERRY MUSHROOM SOUP
1 Tbsp. butter
1 medium chopped onion
2 cloves minced garlic,
1 lb finely sliced brown mushrooms (approximately 4 cups)
1/3 cup good soy sauce...
1/2 cup cooking sherry
4 1/2 cups boiling water
2 Tbsp. freshly grated ginger or 2 tsp. dried ginger
In large pot, melt butter gently, add onion, & finely sliced mushrooms.
Saute for 5 minutes, add rest of ingredients & bring to a gentle boil.
Reduce heat, cover & simmer for 20 minutes or until done.
Season with salt & freshly ground pepper to taste.
Serves 6-8
ZESTY BLACK BELUGA-LENTIL SOUP
Tastes even better the second day… becoming a stew!
1 large onion, chopped
1 cup black beluga lentils (they’re tiny wee things!)
1 garlic clove, minced
¼ tsp. cayenne pepper
4 celery sticks, chopped
3 carrots, chopped
2 large yellow or red potatoes, peeled and diced
2 Tbsp. combo of dried rosemary, sage, marjoram, savory, thyme, basil
1/8 tsp. dried crushed chilies
4 cups boiling water
¼ cup olive oil
one 28 oz tin diced tomatoes
one 5.5 oz tin tomato paste
1 tsp. sea salt
½ cup white wine (optional)
1 bay leaf
Tobasco sauce to taste
Garnish: ½ cup chopped mixed fresh parsley and cilantro.
Combine the oil, lentils, chopped veggies, spices, and sauté over medium heat for 10 minutes.
Stir well, making sure nothing sticks to bottom of pot.
Add the boiling water, and the rest of ingredients.
Bring to gentle boil, then simmer covered, for 90 minutes.
If soup becomes too thick, add an extra cup of boiling water, and stir.
Remove from heat. Let stand for 15 minutes uncovered before serving.
Taste soup and add more salt if needed.
Stir in garnish and serve.
Serves 10
Per Serving: (excluding white wine) 164 Calories; 6g Fat (31.1% calories from fat); 7g Protein; 23g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 408mg Sodium.
LEEK AND POTATO SOUP
8 medium peeled and chopped, yellow, white or red potatoes
2 large washed leeks thinly sliced, including the tender green
8 cups cold water
1 tsp. salt
3 Tbsp. margarine or oil
5 Tbsp. minced parsley or chives (for garnish)
Place potatoes, leeks, water and salt in a 3 to 4 quart saucepan; bring to a boil, and simmer, partially covered, for 40 to 50 minutes, until the vegetables are tender.
Mash the vegetables in the soup with a potato masher.
Just before serving, reheat to the simmer. Season to taste if more salt is needed.
Remove from heat, pour into bowls and decorate with the herbs.
Serves 8
Per Serving: 148 Calories; 4g Fat (26.3% calories from fat); 3g Protein; 25g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 328mg Sodium.
BOLSHOI BORSCHT
2 large carrots, chopped
1 large leek, finely chopped
3 medium potatoes, peeled and chopped
2 cups grated green cabbage
1 or 2 garlic cloves
2 large celery stalks, chopped
juice of 1 lemon
2 tsp. salt
1/2 tsp. black pepper
1 1/2 tsp. brown sugar
1 tsp. dried dill, or 1/3 cup fresh snipped dill
6 medium-sized beets, peeled and chopped into bite-sized pieces
8 cups boiling water
In a large heavy pot, sauté carrots, leeks, potato, cabbage, garlic, celery, salt, pepper, brown sugar and dill, stirring occasionally. Add beets to the pot and boil water with vegetables, stirring occasionally.
Simmer for 50 minutes or until vegetables are tender. Remove from heat. Add juice of one lemon.
Serve as is, or cool a bit, then purée half of soup in blender or food processor in batches until as smooth as desired. To serve, reheat gently (do not ever reboil). Garnish with fresh chopped parsley. Add a splash of balsamic vinegar if feeling adventurous!
Serves 10
Per Serving: 72 Calories; trace Fat (2.9% calories from fat); 2g Protein; 17g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 490mg Sodium.
KIKKIM SOUP
2 cubes or packages of instant “chicken” flavour broth
5 cups water
1/3 cup vermicelli, broken into short pieces
1/2 tsp. ground allspice
3 drops yellow food colouring
Bring water to a boil in a 2- to 3-quart pot. Crumble soup cubes into boiling water, add vermicelli, stirring, and add allspice and food colouring. Cover and gently simmer for 10 minutes, until pasta is al dente.
Serves 5
Per Serving: 30 Calories; trace Fat (8.1% calories from fat); 1g Protein; 6g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 305mg Sodium.
DILLED ZUCCHINI AND LEEK SOUP
1 1/4 pounds zucchini, chopped coarse
1 leek, chopped and washed well
1/4 cup olive oil, or margarine or vegetable oil
2 Tbsp. snipped fresh dill, or 1 Tbsp. dried dill
1/4 tsp. salt, or to taste
1/2 tsp. freshly ground pepper
5 cups stock made with 2 instant “chicken” flavour cubes
In a large, heavy-bottom saucepan over moderate heat, cook the zucchini and the leeks in the oil or margarine, stirring, for 10 minutes, or until they are softened, and add the dill, the dill seeds, salt to taste, and the pepper.
Add the vegetable broth to the vegetable mixture, bring the liquid to a boil, and simmer the mixture, covered partially, for 30 minutes.
Let the soup cool slightly, and in a blender or food processor purée it in batches.
Ladle the soup, reheated if necessary, into heated bowls.
Serves 6
Per Serving: 108 Calories; 9g Fat (74.2% calories from fat); 2g Protein; 6g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 345mg Sodium.
GARLIC SOUP
1 separated head, or about 16 cloves whole, unpeeled garlic
2 cups boiling water
8 cups cold water
2 tsp. salt
pinch of black pepper
3 cloves
1/4 tsp. sage
1/2 tsp. thyme
1/2 bay leaf
6-8 parsley sprigs
3 Tbsp. olive oil
3 cups diced peeled white or yellow potatoes
pinch of saffron or organic calendula petals (optional)
Drop garlic cloves in 2 cups boiling water and boil 30 seconds.
Drain, run cold water over them, and peel.
Place garlic, 8 cups cold water, salt, pepper, cloves, sage, thyme, bay leaf, parsley and olive oil in a 3 to 4 quart saucepan.
Bring to a boil and boil gently for 30 minutes. Taste for seasoning.
Strain soup and return it to saucepan.
Add potatoes and saffron and simmer for about 20 minutes, or until potatoes are tender.
Garnish with chopped fresh chives, or 1/2 cup chopped fresh parsley and or cilantro.
Serves 7
Per Serving: 122 Calories; 6g Fat (45.0% calories from fat); 2g Protein; 16g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 632mg Sodium.
CHILLY-DILLY GAZPACHO SUMMER SOUP
2 cups chopped tomatoes
2 cups chopped long English cucumbers
1 cup diced sweet onion
1 cup diced yellow or red bell pepper
1 to 2 garlic cloves
juice of 1 lemon
1/4 cup olive oil
2 Tbsp. chopped fresh dill
Tabasco, salt and pepper to taste
In a blender, puree all ingredients to desired consistency. Cover and refrigerate for at least 2 hours.
Serves 6
Per Serving: 119 Calories; 9g Fat (65.4% calories from fat); 2g Protein; 10g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 10mg Sodium
HINT O’ CURRY PARSNIP SOUP
A very mild curry soup, and deliciously flavourful! Does not scream curry!
1 generous Tbsp. olive oil
1 large onion, chopped
1 level tsp. curry powder
1 pound parsnips, peeled and diced
1 large yellow or red chopped potato
4 cups vegetable stock, fresh or made with 2 cubes instant “chicken” flavour, or water
salt and pepper to taste
2 to 4 Tbsp. plain almond or rice milk, or to taste (optional)
Warm oil in a large, heavy-bottom saucepan over moderately low heat.
Add onion and sauté for 5 minutes, stirring occasionally.
Add curry powder and cook gently for 3 to 4 minutes to blend flavours.
Add parsnips and potato and toss.
Add stock or water, salt and pepper to taste, stir, and bring to a boil.
Simmer covered for 40 minutes, or until vegetables are tender.
Cool a bit. Purée soup in blender in batches.
Just before serving, reheat.
Off the heat, add a bit of non-dairy creamer to taste, and stir to blend.
Serves 6
Per Serving: 207 Calories; 5g Fat (21.7% calories from fat); 5g Protein; 36g Carbohydrate; 6g Dietary Fiber; 2mg Cholesterol; 1092mg Sodium.
OLD HOMESTEAD VEGETABLE STOCK
This is the richest, and most flavourful vegetable stock!
3 onions with skins left ON, chopped into quarters. (the onionskins contain a natural edible dye and emit a rich golden colour)
3 Tbsp. vegetable oil or olive oil
the white and pale green part of 2 leeks, washed well and chopped
2 carrots, chopped
2 ribs of celery, chopped
1/4 pound mushrooms (preferably ones with opened caps), chopped
1 potato, chopped
13 cups cold water
1/4 cup lentils
6 unpeeled garlic cloves
1/2 tsp. black peppercorns
1/2 tsp. dried thyme, crumbled, or 1 1/2 tsp. fresh thyme, chopped
1 bay leaf
12 long parsley sprigs
1 tsp. salt
In a large pot add the oil and sauté for about 5 minutes, over a moderate heat, the leeks, carrots, celery, mushrooms, and potato, stirring until they are golden.
Add the rest of ingredients and bring the mixture to a boil.
Simmer uncovered for 2 hours.
Cool to room temperature.
Strain the stock through a fine sieve and chill.
Stock keeps in refrigerator for about 4 or 5 days, or frozen for 2 or 3 months.
Makes about 9 cups
Per Serving: 111 Calories; 5g Fat (37.5% calories from fat); 3g Protein; 15g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 269mg Sodium.
VERY VEGGIE SOUP
2 Tbsp. olive oil
2 medium onions, chopped
2 cubes crumbled instant “Chicken” or “Beef” flavour, crumbled (don’t use ANY flavour cubes if using “Farmer’s Wife’s Vegetable Stock”)
3 garlic cloves, minced
3 to 5 small zucchini, thinly sliced
3 skinned tomatoes, chopped
4 Tbsp. chopped fresh parsley
1 Tbsp. chopped cilantro or watercress leaves (optional)
2 to 3 medium carrots, chopped
4 large basil leaves, minced, or 1 tsp. dried
1/2 tsp. ground black pepper
1/4 cup mushrooms, sliced
6 cups boiling water (or vegetable stock)
1/4 cup uncooked white rice (optional)
1/3 cup rinsed and drained tinned kidney or small black beans
salt to taste at the very end of cooking
In a large pot over very low heat, add the olive oil and everything else, except the boiling water/stock.
Stir occasionally, for about 10 minutes. Add boiling water/stock, stir, and increase heat, bringing soup to a boil. Reduce heat to moderate, cover, and simmer approximately 20 minutes, or until vegetables are tender. Add salt to taste.
Serves 8
Per Serving: 170 Calories; 5g Fat (24.6% calories from fat); 6g Protein; 27g Carbohydrate; 6g Dietary Fiber; 1mg Cholesterol; 434mg Sodium.
HEARTY VEGETABLE SOUP
4 cups water (or vegetable stock)
one 28-ounce can diced tomatoes
2 Tbsp. vegetable or olive oil
1 medium onion, chopped small
2 celery sticks, sliced thin or chopped small
2 large carrots, slice thin or chopped small
one 19-ounce can kidney beans, drained
1 Tbsp. uncooked white rice
1 tsp. salt
In a large, heavy-bottom pot, sauté onion, celery and carrots in oil over moderate heat until soft.
Add water, tomatoes, salt, rice and beans. Simmer for at least 1 hour.
Serve with fresh chopped parsley for garnish.
Serves 8
Per Serving: 130 Calories; 4g Fat (25.0% calories from fat); 6g Protein; 19g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 292mg Sodium.
VEGETABLE GINGER SOUP
The taste of ginger adds a big kick to this soup.
2 Tbsp. olive oil
2 medium carrots, peeled and chopped into small pieces
1 large onion, chopped
2 cloves garlic, crushed
2 Tbsp. grated fresh ginger
2 medium red or yellow potatoes, peeled and diced into 1/2-inch cubes
4 medium skinned and seeded tomatoes, chopped
1 cup finely chopped cilantro leaves
7 cups water
2 tsp. salt
1/8 tsp. pepper
Heat oil in a saucepan; then stir-fry carrots, onion, garlic, and ginger gently over medium heat for 10 minutes. Add potatoes, tomatoes, and cilantro leaves and stir-fry for another 5 minutes. Do not let anything brown. Add remaining ingredients and bring to boil. Cover and simmer over medium-low heat for half an hour or until vegetables are well done.
Serves 8
Per Serving: 83 Calories; 4g Fat (38.0% calories from fat); 2g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 555mg Sodium.
PESTO MINESTRONE SOUP
For soup:
1 1/2 Tbsp. olive oil
10 to 12 ounces peeled and cubed yellow, white or red potatoes
1 medium onion, sliced thinly and separated into rings
2 cups shredded escarole or shredded lettuce, chopped into short lengths
1 cup chopped skinned tomatoes
1/2 cup fresh or tinned green beans cut into 1” pieces
1/2 cup diced carrot
3/4 cup diced celery
2 cups broth made with one cube of instant “chicken” flavour
1/3 cup drained tinned kidney beans
For pesto:
3/4 cup packed fresh basil leaves, or fresh spinach, or a combination
1/3 cup pine nuts or almonds
1/4 cup chopped fresh parsley and/or cilantro
1 garlic clove, minced
1 1/2 Tbsp. basil flavoured olive oil or light olive oil
juice of one lemon
In large, heavy-bottom pot heat oil, add potatoes, onion, only one cup of shredded escarole or lettuce, tomatoes, green beans, carrots and celery. Cook, stirring frequently, for 5 minutes. Add 6 cups boiling water, the broth, bring to a boil, reduce heat and simmer for 30 minutes. If needed, you may need to add up to another cup of water or vegetable stock if soup is too thick.
Make pesto:
Combine basil, pine nuts or almonds, parsley, garlic, lemon and olive oil in a blender or food processor and process until mixture thickens. Stir pesto into soup, cook only 3 minutes longer to blend flavours, and serve immediately
Garnish with remaining 1 cup shredded escarole or lettuce.
Serves 8
Per Serving: 158 Calories; 8g Fat (44.6% calories from fat); 5g Protein; 18g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 24mg Sodium.
EASY CROCK POT MINESTRONE SOUP
16 oz can diced tomatoes
1 Tbsp. olive oil
2 medium onions, chopped
2 cloves garlic, crushed
1 cup diced carrot
1 cup sliced celery
1 large zucchini, thinly sliced
16 oz can kidney beans, drained
6 oz can tomato paste
1 Tbsp. dried parsley flakes
2 tsp. salt
1/4 tsp. finely ground black pepper
6 C veggie broth or water
1/4 lb spaghetti, broken into 2-inch pieces
Place all ingredients EXCEPT spaghetti in crock-pot; stir. Cover.
Turn heat control to LOW; cook 10 hours.
Add spaghetti, cover, and cook 1 hour longer.
Garnish with fresh chopped parsley leaves.
Serves 10
Per Serving: 252 Calories; 4g Fat (14.9% calories from fat); 11g Protein; 44g Carbohydrate; 9g Dietary Fiber; 1mg Cholesterol; 1531mg Sodium.
MATUSHKA BARBARA’S SPEEDY MANHATTAN CLAM CHOWDER ©
two cans (7 oz) minced clams with liquid
1 large onion, chopped
3 medium potatoes, peeled and diced
3 medium carrots, diced
3 ribs celery, diced
one 28 oz can diced tomatoes
one 5.5 oz tin of tomato paste
2 tsp. dried thyme
1 tsp. oregano
Tobasco sauce to taste
dash cayenne pepper
1 cup boiling water.
1 bay leaf
1 tsp. salt
Combine all ingredients. Bring to a boil, and then simmer for 40 minutes. If too thick, add an extra cup of boiling water. Turn off heat. Let stand uncovered for 10 minutes. Garnish with 1cup fresh chopped parsley/cilantro or watercress leaves, and stir in the juice of 1 lemon. Serves 8.
Per Serving : 145 Calories; 1g Fat (7.7% calories from fat); 15g Protein; 19g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 466mg Sodium.
MASHA’S VANCOUVER ISLAND BOUILLABAISSE
When you want a really special dish!
For the broth:
(keep and prepare separately from the rouille)
1 cup minced onions
3/4 cup minced leeks
1/2 cup good light olive oil or basil-flavoured olive oil
4 garlic cloves, mashed
1 1/2 cups diced canned tomatoes, or 1/4 cup tomato paste
10 cups cold water
6 parsley sprigs
1 bay leaf
1/2 tsp. thyme or basil
1/8 tsp. fennel seeds
2 big pinches of saffron, or organic calendula petals
one 2” piece of orange peel, not including bitter white part
1/8 tsp. pepper
1 Tbsp. sea salt
3 to 4 pounds halibut or other lean white fish SCRAPS (your fishmonger may give these to you for free)
To cook the broth:
Stir the onions and leeks slowly in oil for 5 minutes or until almost tender but not browned. Stir in the garlic and tomatoes. Raise heat to moderate and cook 5 minutes more. Add the water, herbs, seasonings, and fish. Add the potato and cook uncovered at a moderate boil for 30 to 40 minutes. Rescue potato and reserve. STRAIN broth. Season to taste. It should be yummy and it will need no further fussing.
Yields 10 cups.
*If you are making the broth ahead of time, remember to cool and promptly refrigerate it, until ready to use the rouille, for food safety reasons.
For the rouille:
1 large potato
1/4 cup chopped red bell pepper
A small-diced chili or jalapeno pepper
4 garlic cloves, mashed
1 tsp. dried basil, thyme or savory, crushed, or 1 Tbsp. fresh, minced
4 to 6 Tbsp. olive oil
salt and pepper
4-6 pounds assorted lean fish (halibut, cod, snapper, etc. - NOT salmon)
Set aside for final garnish 1/3 cup roughly chopped parsley or cilantro leaves…
Make the rouille:(garlic, pimiento and chili pepper sauce)
Put the red pepper and chili or jalapeno pepper into a blender or small food processor.
Add retrieved potato to the mixture. Add the garlic and herbs and blend until very smooth and sticky.
Drop by drop; blend in the olive oil. Season with salt and pepper to taste and put aside, covered.
Bring the strained soup broth to a rapid boil 20 minutes before serving.
Add rouille and fish, cut into serving-size pieces, and bring quickly back to the boil.
Boil rapidly for 5 minutes or until the fish is just tender when pierced with a fork. Do NOT overcook.
Taste for seasoning, and ladle into bowls. Sprinkle a parsley/cilantro garnish over soup and serve immediately. Serve with French bread and a side salad.
*Refrigerate leftovers if there are any, immediately.
Serves 8 fishy people.
Per Serving: 394 Calories; 19g Fat (44.0% calories from fat); 48g Protein; 6g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 907mg Sodium.
FRENCH ONION MISO SOUP
2 extra large onions
2 extra large portabella mushrooms
1/4 cup olive oil or margarine
2 tsp. sea salt
1/3 cup minced fresh parsley
1 pkg. onion soup mix
4 level Tbsp. any LIGHT coloured miso (the darker the miso, the stronger the flavour)
*Miso can be purchased from the dairy section in the supermarket. There are sometimes a few types to choose from.
6 cups cold water
Chop onions, and sauté over medium-low heat in a large pot, with the oil or margarine. Sauté for about 20 minutes, stirring frequently, and NOT allowing them to caramelize. You may need to adjust your heat. Add the chopped mushrooms and sauté for a further 10 to 15 minutes. Remove large pot off the heating element, and add the salt. Stir well. Set aside to cool for half an hour. When cool, add 6 cups COLD water and one package of onion soup mix to the pot. Stir well and bring to a boil. Let boil gently for seven minutes. Measure the miso and set aside *separately* into a small amount of your hot broth, and STRAIN it back into the large pot. Add the minced fresh parsley, and stir in the miso, and allow it to boil in the soup for ONLY one minute. You do NOT want to boil your miso soup more than one minute. Serve immediately.
Garnish with 1/3 cup of fresh torn spinach leaves or handful of organic fresh salad greens directly into each soup bowl.
Serves 8.
Per Serving: 104 Calories; 8g Fat (63.7% calories from fat); 2g Protein; 8g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 1222mg Sodium.
WEST COAST ONION SOUP
7 large onions chopped finely
2 Tbsp. olive oil
2 Tbsp. fresh thyme leaves
2 Tbsp. white flour
2 Tbsp. brandy
2 Tbsp. Dijon mustard
8 cups vegetable stock or broth
2 cups boiling water
Combine the onions, oil, and fresh thyme leaves and sauté over medium heat, until they begin to soften. Cover and cook for 30 minutes, stirring occasionally, until the onions are soft and golden.
Add flour and stir for 3 minutes continuously, making a brown roux. Be careful not to burn the roux.
Add brandy and stir well into the roux for 1 minute.
Add rest of ingredients, and simmer to marry the flavours for 15 minutes.
Serves 8.
Per Serving: 250 Calories; 8g Fat (27.8% calories from fat); 8g Protein; 37g Carbohydrate; 5g Dietary
Fiber; 2mg Cholesterol; 1678mg Sodium.
SAUERKRAUT SOUP
1 large onion, chopped
1 chopped carrot
3 peeled and cubed medium potatoes
2 Tbsp. margarine or olive oil
15 ounce can sauerkraut with juice
5 1/2 cups water
2 cups chopped brown mushrooms,
1 minced clove garlic
salt and pepper to taste
1/4 cup fresh chopped parsley, watercress or cilantro leaves (garnish)
In a large saucepan, sauté the onion, mushrooms, and garlic in margarine until onions are limp.
Add potatoes, carrot, sauerkraut with juice, and water.
Season to taste. Turn down heat and let simmer for 1 hour.
Remove from heat, garnish, stir and serve.
Serves 7
Per Serving: 94 Calories; 3g Fat (32.0% calories from fat); 2g Protein; 14g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 276mg Sodium.
PETER PIPER SOUP
8 cups of water
3/4 cups long grain brown rice
1 1/2 cups diced onion
2 Tbsp. olive oil
1 1/2 cup diced green peppers
2 1/2 cups green peppers chopped into 3/4 “ squares
(may use all of either red or green peppers if one is not available)
2 cups chopped celery
3/4 cup diced carrot
3 cloves garlic, pressed or minced
2 tsp. crumbled oregano leaf
2 tsp. crumbled basil leaf
1/2 tsp. celery salt
12 oz can tomato paste
2 1/2 tsp. mild chili powder
3 Tbsp. tamari
sea salt to taste
In a 5 or 6-quart pot, bring to a boil: water, rice, onion, olive oil, and diced bell pepper.
Reduce heat and simmer, covered, for about 40 minutes, or until rice is a little tender.
Add celery, bell pepper squares, carrot, garlic, oregano, basil, celery salt, and tomato paste.
Continue simmering 20-30 minutes, or until added veggies are tender.
Add chili powder, tamari, and sea salt.
Simmer 5 minutes, or until flavors are well blended. Adjust seasonings to taste.
Serves 8
Per Serving: 158 Calories; 4g Fat (23.6% calories from fat); 4g Protein; 28g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 663mg Sodium.
MARIA’S BEAN SOUP
So easy! So good!
28oz can of diced tomatoes
28oz can of water
2 19oz cans of drained red kidney beans
12oz can of corn undrained
4 Tbsp. vegetable oil
2 carrots, finely diced
1 large onion, finely diced
2 stalks celery, finely diced
2 Tbsp. h-p sauce
3 Tbsp. a-1 sauce
salt and pepper to taste
In medium size saucepan, sauté the carrots, celery and onion in the vegetable oil for about 5 minutes. Add the tomatoes, water, corn and kidney beans. Add the h-p and a-1 sauce and stir. Bring to a boil and then let simmer for 1/2 an hour. Serves 8.
Per Serving: 242 Calories; 8g Fat (27.3% calories from fat); 9g Protein; 37g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 869mg Sodium
SUNSHINE SPLIT PEA SOUP
2 cups yellow split peas (washed and sorted to make sure there are no pebbles)
1 cup diced celery
1 finely diced onion
1 bay leaf
1 single piece of an allspice kernel or clove (optional)
1 Tbsp. olive oil
2 tsp, sea salt
1/8 tsp. black pepper
2 large diced carrots
pinch of cayenne pepper
1 tsp. thyme
8 cups boiling water
1/2 cup fresh chopped parsley (garnish)
Combine all ingredients except the thyme. Bring to a boil and turn heat down to medium for 10 minutes. Reduce heat and simmer gently for about 45 minutes, and cook for another 15 minutes or so. Turn off heat. Remove bay leaf and the clove or allspice kernel. Add the parsley garnish and serve.
Serves 8
Per Serving: 202 Calories; 2g Fat (10.5% calories from fat); 13g Protein; 34g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 507mg Sodium.
MARIANNA’S BLACK BEAN SOUP
1 large can drained black beans, mashed in 8 cups boiling water
4 large cubes veggie bouillon
1 bay leaf
1/4 tsp. cayenne pepper, or to taste
1 tsp. sugar
1/4 tsp. thyme
5 Tbsp. margarine, divided
1/2 cup carrots, finely chopped
1 cup celery, finely chopped
3 large cloves garlic, minced
1/2 cup onion, finely chopped
1 1/2 Tbsp. cornstarch dissolved in 1 Tbsp. cold water, mixed until smooth
1/2 cup cooking sherry
Sauté everything for 7 minutes in the margarine except the beans/boiling water and cornstarch/water/sherry. Add the beans and boiling water.
Gradually stir cornstarch paste into hot soup liquid until blended.
Add cooking sherry to soup. Stir occasionally until thickened.
Serves 8
Per Serving: 280 Calories; 8g Fat (25.8% calories from fat); 11g Protein; 39g Carbohydrate; 8g Dietary Fiber; 1mg Cholesterol; 740mg Sodium.
MATUSHKA BARBARA’S BUTTERNUT SQUASH SOUP ©
2 Knorr vegetable boullion cubes
1 whole butternut squash (skinned, seeded, chopped) about 3 cups worth
3 large yukon gold potatoes
1 large chopped onion
2 minced garlic cloves
2 cups asparagus stalks chopped (remove & discard about 2 inches from coarse asparagus stalk bottoms)
8 medium peeled & chopped carrots
8 cups boiling water
8 cups boiling water
1 heaping Tbsp. Herbes de Provence
1 tsp. salt or to taste
Combine everything, bring to a boil, turn down heat to medium, cover & cook for 30 minutes or until vegetables are tender. Remove from heat. Add 3 cups of chopped raw Bok Choy. Serves 8
MATUSHKA BARBARA'S QUICK RED LENTIL SOUP ©
Full of protein!
Red lentils dissolve during cooking.
2 Tbsp. oil
1 large onion chopped
2 cups peeled & chopped carrots
3 large vegetable bouillon cubes
8 cups boiling water
8 cups boiling water
1 X 450 gram pack (1 lb.) red lentils picked & rinsed over. 1/2 tsp. salt
1/4 tsp. Tobasco Sauce (add at the very end)
3 cups chopped baby Bok Choy
In large pot heat oil gently, add onions & carrots. Saute 5 minutes or until softened. Add bouillon cubes & 8 cups boiling water. Bring to simmer. Add lentils. Cover, reduce heat to medium low & cook 20 minutes or until carrots are soft. Uncover pot.
Raise heat to high, add salt.
Cook 5 minutes uncovered. Remove from heat.
Add chopped raw Baby Bok Choy & Tabasco sauce. Stir well. Serve.
Serves 6 with approximately 17 grams of protein per serving.
Enough for seconds!
Enough for seconds!
