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. Okra & Tomato Stew
Soaking the okra in vinegar helps reduce its sticky juices. Combine in a bowl and marinate for 30 minutes. 1 pound fresh whole okra, stems trimmed (I usually chop it up into bite size pieces before I soak it) 1/2 cup red wine vinegar 2 tablespoons salt Drain and rinse under cold running water. Heat in a large skillet over medium heat: 3 tablespoons olive oil Add: 2 onions chopped 2 cloves garlic, minced Cook until lightly colored around the edges, 4 to 5 minutes. Add: 1 pound fresh or canned tomatoes, peeled, seeded and diced 1 teaspoon sugar Cook over medium-low heat until thick, about 30 minutes. Add the okra and season with salt and ground black pepper to taste. Cook until the okra is tender, about 10 minutes or more. Serve with rice, grits or polenta. Hungarian Lamb Soup (Slow Cooker)
Servings: 10-12 ¼ cup butter 2 medium onions, chopped 2 lb lamb shoulder (or lamb stew meat) 1 tbs. Hungarian paprika 2 qt. Beef stock 2 bay leaves Salt and pepper to taste 2-3 potatoes, peeled and cubed ½ cup sliced green beans, fresh or frozen 1 tbs. flour 1 cup sour cream In a skillet, melt butter and add onions. While onions are sautéing, cut lamb into 1-inch cubes. Add lamb to skillet and brown. Stir in paprika and heat for 1 minute. Pour skillet ingredients into the slow cooker with stock, bay leaves, salt and pepper. Set cooker on low heat and cook for 6 to 7 hours. Add potatoes and green beans and cook on low for an additional 2 to 3 hours. A half an hour before serving, mix flour with sour cream. Gently stir mixture into the soup and heat. Taste and adjust the seasonings; remove bay leaves before serving. Recipe from Slow Cooking by Joanna White When I’m in a rush and don’t have time to fuss with adding ingredients at different times, I just toss everything in the slow cooker except for the green beans, flour and sour cream. I cook everything on low for eight hours then right before serving, I add frozen green beans that I’ve thawed in the refrigerator and the flour and sour cream mixture. Stir it all in and let it warm through. It works just as well as the above recipe! Note: you can use arrowroot in place of the flour to make it gluten free. Gingery Butternut Squash Soup
Serves 4 2 onions, chopped 2 tablespoons fresh ginger, peeled and minced In a large soup pot sauté in 1 tablespoon oil or butter until onion is translucent. 2 apples, peeled, seeded, and chopped 1 butternut squash, peeled, seeded, and cut into cubes 4 cups chicken or vegetable broth Add to pot and bring to a boil. Reduce heat and simmer until squash and apples are tender. Puree in blender until smooth. Add salt and pepper to taste. Garnish with chopped fresh parsley and serve. Recipe from Simply in Season: Recipes that celebrate fresh, local foods in the spirit of More-with-Less by Mary Beth Lind and Cathleen Hockman-Wert. Tomato-Basil Gazpacho
3 large tomatoes, peeled, seeded and chopped 1 cup chopped cucumber ½ green pepper, chopped ¼ cup finely chopped red onion 1 small clove garlic ¼ cup chopped parsley 3 tablespoons chopped fresh basil ¼ cup red wine vinegar 2 tablespoons olive oil 1 teaspoon salt 1/8 teaspoon cayenne pepper Black pepper to taste 1 8-ounce can organic tomato sauce Combine all the gazpacho ingredients in a blender or processor bowl. Blend until smooth or process with on/off turns until blended but still chunky. Adjust seasonings and chill thoroughly before serving. Croutons: Toss 2 cups bread cubes with ¼ cup olive oil and ¼ teaspoon salt. Toast lightly in a 350F oven, tossing, until crisped and lightly browned. Serves 6 Rebecca’s Everything Soup
2 tablespoons olive oil, coconut oil, or ghee 1 medium onion, chopped 1 large carrot, chopped 2 stalks celery, chopped 1 medium sweet potato, peeled and diced 1 small head broccoli, chopped 1 15 oz can diced tomatoes ¼ cup sun dried tomatoes, chopped 4 cups vegetable broth or water 2 teaspoons Italian seasoning a dash of red pepper flakes a dash of cayenne pepper Salt and black pepper, to taste 1 small bunch spinach, chopped 2 tablespoons parsley, finely minced 1 cup cooked wild rice Melt oil in a large soup pot over medium heat. Add chopped onion and cook for about 5 minutes until soft. Add carrots and celery and continue sautéing for another 5 minutes. Add sweet potato, broccoli, tomatoes, sun dried tomatoes, and broth. Bring to a boil, reduce heat and add the seasonings. Cook until the vegetables are tender. Add the spinach and parsley and continue to cook until wilted. Stir in the wild rice and cook until just warmed through. Remove from heat, adjust seasonings, and serve. The sun dried tomatoes, red pepper flakes and cayenne add a nice level of flavor to the broth and gives the soup some kick! You can substitute different vegetables depending on what you’ve got in your refrigerator. I often use white potatoes, cauliflower, peas, or corn in place of and/or in addition to the vegetables listed above. I also freeze whole fresh tomatoes in the summer and will defrost them and add them to this soup in place of the canned tomatoes. I will sometimes use chicken broth instead of vegetable broth and change the seasonings depending on what flavor I want. If I don’t have spinach I’ll use chopped kale, collards or Swiss chard and I often add a can of adzuki beans, cooked brown rice or cooked quinoa in place of the wild rice. Curried Couscous and Spinach Soup
1 tablespoon olive oil 1 medium onion, chopped fine 2 medium garlic cloves, minced 1 medium jalapeno chile, stemmed, seeded & minced 2 teaspoons curry powder 10 ounces fresh spinach, stemmed, washed, shaken to remove excess water, and roughly chopped 1 14.5 –ounce can diced tomatoes 4 cups vegetable broth Salt 2/3 cup whole wheat couscous 2 tablespoons minced fresh cilantro Heat oil in a large saucepan. Add onion and sauté over medium-high heat until lightly browned, about 3 minutes. Add garlic, chile, and curry powder and sauté until fragrant, about 30 seconds. Stir in damp spinach, cover, and cook, stirring once, until wilted, about 3 minutes. Add tomatoes, broth, and salt to taste. Bring to a boil, reduce heat, and simmer to blend flavors, 3 to 4 minutes. Stir in couscous, remove pan from heat, cover and let stand 5 minutes. Stir in cilantro, adjust seasonings, and serve. This is a hearty Indian-inspired soup that is best for a cool spring night. It’s a perfect way to use fresh, spring spinach. It’s a thick textured soup with bold flavors from the curry, jalapeno, garlic, onion and cilantro. Corn Chowder
4 ounces sliced bacon, cut into 1-inch pieces 2 tablespoons unsalted butter 2 cups chopped onions 2 tablespoons unbleached all-purpose flour 4 cups chicken stock 2 large potatoes, peeled and cut into ¼ inch dice 1 cup half-and-half 4 cups cooked corn kernels ¾ teaspoon coarsely ground black pepper Salt, to taste 1 large red bell pepper, cut into ¼-inch dice 3 scallions cut into ¼ inch slices 1 tablespoon chopped cilantro, for garnish Wilt the bacon in a large soup pot over low heat until fat is rendered, about 5 minutes. Add the butter and allow it to melt. Add the onions and wilt over low heat for 10 minutes. Add the flour and cook, stirring, another 5 minutes. Add the stock and potatoes. Continue cooking over medium-low heat until the potatoes are just tender, 12 to 15 minutes. Add the half-and-half, corn, pepper, and salt. Cook 7 minutes, stirring occasionally. Add the bell pepper and scallions, adjust the seasonings, and cook an additional 5 minutes. Serve immediately, garnished with cilantro 6 portions Recipe from the Silver Palette Cookbook by Julie Rosso & Sheila Lukins This is a hearty soup that is a meal all by itself! Serve with a small side salad and some hearty bread and it’s perfect for a cold winter day. Coconut Chicken Soup
1 quart chicken broth (homemade bone broths are best) 1 ½ cups whole coconut milk ¼ teaspoon dried chile flakes 1 teaspoon freshly grated ginger juice of 1 lemon sea salt, to taste several green onions, very finely chopped 1 tablespoon finely chopped cilantro Bring stock to a boil, skim any foam that rises to the top and add the coconut milk, lemon juice, chile flakes and ginger. Simmer for about 15 minutes. Season to taste. Ladle into soup bowls and garnish with green onions and cilantro. If you’d like a heartier soup, feel free to add some cooked chicken. This soup is medicinal! It’s a powerful and comforting remedy for colds, sore throats, or that general feeling that your immune system is fighting something. It’s best with homemade bone broths that are full of enzymes. Catherine Shanahan, MD, author of Food Rules A Doctor’s Guide to Healthy Eating, says bone broths have an ability to rejuvenate all our worn-out bones, joints, connective issues, and the structural supports for our skin. She thinks bone broths are a missing food group and that we should have a cup of it 3-4 times a week! Recipe from Nourishing Traditions by Sally Fallon with Mary Enig, Ph.D. For more information and recipes for making bone broths visit the Weston A. Price Foundation. |
Authors:
Dr. Julia Wray
Doctor of Chiropractic Rebecca Haines
Certified Holistic Health Coach Browse by Category
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