Ted's Wild Rice Minestrone

1  8 oz bag of wild rice
1  large onion or 2 shallots, chopped
4  garlic cloves, minced
2  tablespoons olive oil
1  6 oz can tomato paste
1  32 oz can fire roasted tomatoes
1  tablespoon dried oregano
1  tablespoon dried basil
1 teaspoon dried thyme
¼ teaspoon paprika
Dash of cayenne
2  medium zucchini, chopped
1  medium butternut squash, peeled, seeded and chopped 
1 quart chicken stock
1  12 oz bag of quality frozen or fresh cheese tortellini
1  16 oz can cannellini beans, drained
Sea salt and freshly ground pepper, to taste

Cook the wild rice according to the package instructions.  Drain and set aside.

In a large soup pot sauté the garlic and onions/shallots in the olive oil.  When translucent add tomatoes and tomato paste, dried herbs, paprika and cayenne and stir until paste is dissolved.  Add zucchini, butternut squash and chicken broth and simmer for about 20 minutes until the squash is cooked.  Add the cooked rice, cannellini beans, and cheese tortellini and cook another 5-7 minutes or until the tortellini is cooked through.  Add salt and pepper, to taste.

Notes:  You can substitute shallots for the onions and use any type of winter squash you have on hand.    

Recipe from Ted Wray (Dr. Wray’s son!).  The family has been enjoying this hearty soup!

White Bean Vegetable Stew

2 cans of cannellini or Great Northern beans, drained & rinsed
1 tablespoon olive oil
1 large yellow onion, chopped
1 pound turkey or chicken sausage, mild or spicy, casing removed
5 cloves garlic, minced
1 tablespoon fresh thyme, minced
4 cups chicken broth
1 cup water 
1  bunch kale, stems removed, leaves coarsely chopped
2 ½ pounds butternut squash, peeled, cut into ½ inch pieces (about 6 cups)
1 teaspoon salt
¼ teaspoon freshly ground black pepper

Heat the olive oil in a large stockpot over medium-high heat and sauté the onion until soft, about 3 minutes. Add the sausage, garlic and thyme and sauté until evenly browned, about 5 minutes. Add the chicken stock and water, stir to blend. Add the beans, stirring to combine. Bring the stew to a boil. Decrease the heat to medium-low and add the kale leaves.  Simmer for 10 minutes or until the kale is tender.  If needed, add additional water or broth a ½ cup at a time, until the desired consistency is achieved.

To Prepare the Butternut Squash:

Preheat the oven to 375.
Place the butternut squash in a large bowl, dizzle with 1 tablespoon of olive oil and sprinkle with salt and pepper, toss to coat.
Arrange the butternut squash on a large, rimmed nonstick baking sheet in a single layer. Bake until lightly browned, about 25 minutes.
Set aside.


To Serve the Stew:

Fold in cooked butternut squash, salt and pepper.
Taste and correct the seasonings.
Serve hot.

This recipe is from Whole Foods Market.  Whole Foods has a wonderful selection of recipes on their website:  www.wholefoodsmarket.com.   

Vegetable Beef Soup

1 pound stew beef, cut into pieces
2 tablespoons oil (or butter or ghee)
1 small onion, diced (or shallots)
2-3 cloves garlic, minced
4 medium carrots, peeled and sliced
2 medium potatoes, chopped
1 cup frozen peas
2 stalks celery, chopped
1 cup green beans
6 cups beef stock (or 4 cups stock and 2 cups water)
2 cups tomato puree
1 teaspoon dried basil
½  teaspoon dried marjoram
½  teaspoon dried thyme
1 teaspoon sea salt
¼ teaspoon black pepper
¼ cup chopped fresh parsley

Heat the butter over medium/high heat in a large soup pot.  Add the beef pieces and brown on both sides.  You may need to do this in batches.  Remove the meat to a platter and set aside. 

In the same pot, add the onion and garlic and cook for 5 minutes until the onion has softened. Add the vegetables (except the peas and parsley), stock, tomato puree, herbs, sea salt and pepper.  Gently simmer for three hours until the beef if very tender.   A few minutes before serving, add the peas and the fresh chopped parsley.

Optional:  Add a dollop of sour cream or crème fraiche to each bowl when serving.

Recipe from: Against the Grain: Delicious Recipes for the Whole Food and Grain Free Diet by Kate Tietje. www.modernalternativemama.com

Dr. Wray's Thai Vegetable Soup

1 organic onion, chopped
2 tablespoons coconut or olive oil
1 medium head organic cauliflower, chopped
1 head organic broccoli, broken into florets
2 organic zucchini, chopped
2 organic yellow squash, chopped
1 Tbsp finely diced or grated ginger
juice of ½ a fresh lime
dash of cayenne pepper
salt & pepper
1-14-oz Thai kitchen organic coconut milk
1-quart (32 oz) organic vegetable broth

In large stockpot, heat oil and add chopped onion.  Sauté until tender.  Add the cauliflower and continue sautéing.  Add 1 cup of the broth and continue to cook until onions and cauliflower soften.  Add the rest of the ingredients and cook until broccoli is bright green and vegetables are tender but not mushy.

Adjust seasonings to taste and garnish with shiitake mushrooms sautéed in butter and red pepper flakes.

Sweet Sausage Minestrone

1 large onion, chopped
1 tablespoon olive oil
1 red pepper, chopped
1 green pepper, chopped
1 crushed garlic clove
1 – 14 oz can beef broth
3 cups water
1 – 28 oz can crushed tomatoes
2 cups coarsely chopped green cabbage
6 Italian sweet sausages (about 1 pound)
1 tablespoon dried basil
1 tablespoon dried oregano
1 teaspoon salt
¼ teaspoon black pepper
1 - 15 oz can cannellini beans, drained
½ cup sliced green or black olives
1 - 8 ½ oz can artichoke hearts
1 pound package fresh cheese or spinach tortellini
Chopped fresh parsley
Parmesan cheese

In a soup pot, sauté the onions in the oil until translucent.  Add the peppers and garlic and sauté for 5 minutes. Add the broth, water, tomatoes, cabbage, sausage, and seasonings.  Bring to a boil, and then cook over medium-low heat for 20 minutes.  Remove the sausage, cut into ½-inch rounds, and return to the pot. Add the beans, olives, and artichoke hearts and cook for 5 minutes.  Just before serving, add the tortellini and cook in the soup until al dente.  Garnish with fresh parsley and Parmesan cheese.

Notes:  Dr. Wray likes to mix ½ a pound of spicy sausage and ½ a pound of the sweet Italian sausage to give the soup a spicy kick!

We encourage you to use homemade beef broth if possible or at least a good quality canned organic beef broth.  Check the labels for MSG and other additives. 

Spicy Sweet Potato Soup with Collard Greens

2 tbls extra virgin olive oil or ghee (clarified butter)
2 cups diced onion (about 2 medium)
2 tsp sea salt
1 large sweet potato, peeled and cut into 1-inch chunks (about 4 cups)
3 garlic cloves, finely chopped
1 small jalapeno pepper with seeds, minced (or without seeds for less spice)
1 tbls minced fresh ginger
1 tsp ground coriander
½ tsp turmeric
2 cups water (or vegetable or chicken broth)
1 14-oz can organic coconut milk
1 small bunch collard greens, tough stems removed, and cut into strips
Juice of 1 small lime
½ cup roughly chopped cilantro, for garnish

In a large saucepan over medium heat, warm the oil or ghee.  Add the onion and a pinch of salt, and sauté until softened, for 3 o r 4 minutes. Add the sweet potato, garlic, jalapeno, ginger, coriander and turmeric, and sauté for 2 minutes. Add the water or broth, coconut milk, and salt, raise the heat, and bring to a boil.  Reduce the heat and simmer, covered, for 15 minutes. Add the collard greens and simmer, until tender, about 10 minutes. Add more water if the soup is too thick.  Take off the heat and add the lime juice and cilantro.  This can be served by itself or over cooked brown rice.

Adapted from Fresh Food Fast by Peter Berley, 2004

Spring Lentil Soup

3 tbs. ghee or olive oil
1 large sweet onion or 2 leeks, chopped
2 garlic cloves, minced
1 ½ tbs. organic tomato paste
1 tsp ground cumin
½ to 1 ½ tsp Celtic salt
¼  tsp ground black pepper
3-4 cups quart chicken stock or vegetable broth
1 cup red lentils
1 large carrot, diced
2-3 tbsp fresh lemon juice
Garnish - chopped fresh cilantro and plain yogurt

In a medium sized pot, sauté onion and garlic in olive oil on medium high heat until golden, about five minutes.  Stir in tomato paste, cumin, black pepper and sauté another five minutes.  Add 3 cups broth if you prefer a chunky soup, 4 cups for a thinner version. Add lentils, carrot. Bring to low simmer and cook, uncovered, stirring occasionally until the lentils and carrot are soft (about 15-20 minutes).  Blend soup, using an immersion blender or in a countertop blender. Add lemon juice (use somewhere between 2 and 3 tbs.).  Season with salt. 

Serve topped with yogurt and chopped cilantro, if desired.

Recipe provided by: Katherine Sumner, Pure and Simple Health, LLC
Adapted from Melissa Clark in the New York Times

Curried Yellow Split Pea & Carrot Soup With Spicy Cream

Soup:

1 tablespoon olive oil
4-5 medium carrots, peeled & diced
1 yellow onion, roughly diced
1 clove garlic, roughly chopped
1 teaspoon ginger, peeled & roughly chopped
1 lb. yellow split peas, rinsed
1 tablespoon curry powder
1 teaspoon dried mustard
7 cups of vegetable broth
3 tablespoons apple cider vinegar
Salt and pepper to taste

Heat olive oil in a large stock pot over medium heat. Add carrots, onion, garlic and ginger. Stir well to coat vegetables with oil.  Cover and cook until onions are translucent and carrots are tender, stirring occasionally, about 8 minutes.

Stir in yellow split peas, curry powder and dried mustard. Add vegetable stock and bring soup to a boil for 2 minutes, then reduce heat to simmer and cover.

Cook soup until peas are tender, about 45 minutes.  Add cider vinegar, and season to taste with salt and pepper. Set aside and let cool slightly.

Once soup has cooled slightly, puree it in a blender in small batches.  You may need to add some additional vegetable broth to thin it out if too thick.


Spicy Cream:

1/3 cup crème fraiche or sour cream
1 tablespoon fresh cilantro, chopped
1 scallion, chopped
1 tablespoon fresh lime juice
½ teaspoon red pepper flakes

Stir all ingredients together in a small bowl and refrigerate until ready to use.


Ladle soup into bowls and top with spicy cream.  You can also add diced cooked ham or browned and crispy Canadian bacon or pancetta for garnish. 

Recipe from Dec/Jan 2011 readymade.com

Spicy Black Bean Soup

2 carrots, chopped
1 onion, chopped
1 garlic clove, minced
1 tablespoon olive oil
1 tablespoon ground cumin
½ teaspoon cayenne pepper
¾ teaspoon coriander
2 ½ cups beef broth
1 16 oz. can black beans, undrained
½ cup rice
¼ cup sherry, optional

Sour cream for garnishCook carrots, onion and garlic over medium heat in olive oil, stirring until veggies are softened.  Stir in cumin, cayenne & coriander and cook, stirring 1 min.  Add broth and beans with the liquid and bring to a boil, simmer for 15 minutes.  Add rice and simmer an additional 15-20 minutes or until rice is tender.  Add sherry if desired.  Enjoy!

Notes:  you may want to adjust spices depending on how spicy you like it!

Red Lentil Soup with Curry & Coconut Milk


3 Tbsp. olive or coconut oil
2 medium onions, chopped (about 2 cups)
1 cup red lentils
3 medium carrots, peeled and roughly chopped (about 1 cup)
14 oz. can coconut milk
1 bay leaf
3 cloves garlic, minced
1 tsp. salt
1-inch piece fresh ginger, minced
1 Tbsp. curry powder, preferably hot
½ cup chopped cilantro

In medium saucepan, heat 2 tbsp. oil over medium heat. Add onions, and cook, stirring often, until onions start to brown, about 10 minutes. Add 4 cups water, lentils, carrots, coconut milk, 1 tsp. salt and bay leaf. Cover, and bring to a boil. Reduce heat, and simmer, partially covered, until lentils are tender, about 20 minutes.

Meanwhile, in small skillet, heat remaining 1 tbsp. oil over medium heat. Add garlic, ginger, curry powder and cilantro. Cook, stirring often, until fragrant, about 2 minutes. Add to the soup.

Remove bay leaf. In food processor or blender, puree soup in batches until velvety smooth. Taste, and add a bit more salt if desired.  Serve hot with brown rice and vegetables.

Myra Kornfeld is the author of The Voluptuous Vegan and a former chef at New York's Angelica Kitchen.  She is a food writer and instructor at the Natural Gourmet Cooking School in NYC.