Soup Recipes

BLACK BEAN SOUP WITH SWEET POTATOES Ingredients 1 sweet potato 20 ounces of cooked black beans - prepared beforehand 1 white onion 2-3 cloves of garlic 1 jalapeno pepper 3 cups of vegetable stock - prepared beforehand 1 tsp ground cumin ½ tsp dried oregano Olive oil Salt Pepper Lemon or lime juice Preheat the oven to 400 degrees and get the sweet potatoes going. To do so, cube one large sweet potato into 3/4-inch cubes, and toss that with a little olive oil, salt and pepper, and some optional ground cumin, and spread that out on a baking tray and pop it into the oven.Once the sweet potatoes are in the oven, use a heavy-bottomed soup pot to get the soup going.Add a good splash of olive oil and sauté 1 medium-large finely-diced white onion and 2-3 finely-minced cloves of garlic and 1 large, deseeded and finely-diced jalapeno pepper, and cook that until the onions start to soften up.Then add 1 tsp ground cumin and 1/2 tsp of dried oregano. Stir those in and then add 20 ounces of black beans and 3 cups of vegetable stock prepared beforehand and bring it up to a simmer.Meanwhile, keep your eye on the sweet potatoes as well. They'll take between 20 and 30 minutes to roast, and you could even do those a day ahead of time.Let the soup go along at a nice steady simmer for 10-15 minutes and then add a squeeze of optional lemon or limejuice and a little salt to taste. Ladle the soup into a bowl and top with sweet potatoes, chives and a dollop of sour cream.

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BUTTERNUT SOUP WITH CINNAMON CREAM Serves 4 The soymilk helps lighten the ingredient list for this delectable cream soup. Ingredients 2 tablespoons olive oil 1 onion, finely chopped 2 pounds butternut squash, peeled and chopped 1 carrot, chopped 4 centimeter (1.5 inch) piece fresh root ginger, grated 1/2 teaspoon ground cinnamon 1 tablespoon ground coriander 3 cups vegetable stock 1 cup soymilk salt and freshly ground pepper In a heavy-bottomed pan, heat the olive oil and fry the onion over medium heat for 5 minutes until golden. Add the squash, carrot, ginger, cinnamon, and coriander. Sauté over a medium heat, stirring for 5-8 minutes until the vegetables are browned.Add the stock and soymilk and bring to a boil. Reduce the heat to medium and cook, stirring for 30–35 minutes until the vegetables are tender. Blend until smooth in a blender or food processor. Season with salt and pepper. Nutrition Per serving: 218 calories; 6 g protein; 35 g carbohydrate; 9 g fat; 5 g fiber; 122 mg calcium; 773 mg sodium; calories from protein: 7%; calories from carbohydrates: 60%; calories from fats: 33%

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CARROT SOUP Ingredients 1 tablespoon olive oil 2 pounds (about 5 cups) peeled and sliced carrots 1 onion, chopped 2 medium potatoes, peeled and diced  6 cups water 2 cups vegetable stock  1/2 teaspoon salt 1 teaspoon sugar black pepper to taste 1 teaspoon mixed herbs  parsley to garnish Heat oil in a large saucepan. Add vegetables and cook over medium heat, turning with a wooden spoon until thoroughly coated with oil. Add water, stock cubes, salt, sugar, pepper, and herbs. Simmer until tender. Pour into a blender and whisk until smooth. Serve with parsley.

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CHIPOTLE BLACK BEAN SOUP Serves 6 to 8 Ingredients 2 tablespoons olive oil  2 cups chopped red onion  1 medium red bell pepper, seeded and chopped  1 medium green bell pepper, seeded and chopped  2 cloves garlic, minced  1 tablespoon dried oregano, or 3 tablespoons fresh  1 tablespoon ground cumin  3 chopped chipotle chiles (from a can)  1/8 cup adobo sauce from canned chipotle peppers  12 cups water  1 bay leaf  2 cups (dry) black beans, rinsed  1 tablespoon unsweetened cocoa powder  3/4 cup orange juice  1/2 cup minced fresh cilantro  6 scallions, thinly sliced  Sea salt Soak the black beans overnight or 6 to 8 hours prior to cooking.  Heat the olive oil in a large pot over medium-high heat. Add the red onion, peppers and garlic; sauté until the onion is translucent. Reduce the heat to medium-low, and add the oregano, cumin, chipotle chiles, and adobo sauce; sauté for 1 minute. Add the cold water, bay leaf, and beans. Bring the soup to a boil, then lower to a simmer and cook uncovered for 1 1/2 to 2 hours, until the beans are tender.Stir in the cocoa powder, orange juice, cilantro, scallions, and salt; continue to simmer for 5 minutes. Nutrition Per serving (about 22oz/612g-wt.): 290 calories (50 from fat), 6g total fat, 1g saturated fat, 0mg cholesterol, 950mg sodium, 48g total carbohydrate (8g dietary fiber, 11g sugar), 13g protein

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CHIPOTLE VEGGIE STEW Serves 8 to 10 A medley of organic vegetables gives this wholesome stew loads of nutrients and a hearty broth. Chipotle peppers and flavorful Mexican seasonings add spice, while whole green beans and chunks of corn and squash make for a pleasing, colorful presentation. Ingredients 2 tablespoons canola or olive oil  2 large onions, sliced  2 stalks celery, sliced  3 medium carrots, sliced  2 cloves garlic, minced  4 large ripe tomatoes, chopped  1 large bell pepper (any color), slivered  1 teaspoon sea salt  1/2 teaspoon ground black pepper  1 teaspoon dried oregano  1 tablespoon chili powder  1 zucchini, sliced into 1/2-inch-thick rounds  1 summer squash, sliced into 1/2-inch-thick rounds  2 cobs fresh corn, sliced into 2-inch-long pieces  1 cup fresh green beans, ends snipped  2 chipotle peppers in adobo sauce, minced  3 cups (cooked) garbanzo beans  4 cups vegetable broth  2 cups water  Sea salt and ground black pepper, to taste  1/2 cup chopped fresh cilantro  2 tablespoons lime juice, or to taste  Corn tortilla chips (optional for garnish)  Lime wedges (optional for garnish) In a large pot or soup kettle, heat oil and sauté onion, celery and carrots until onions are translucent. Add garlic, tomatoes, bell pepper and spices. Stir and cook about 5 minutes. Add zucchini, squash, corn and green beans. Stir and cook about 2 minutes. Add chipotle peppers and garbanzo beans. Stir to combine and coat all ingredients with spices and chipotles.  Add vegetable broth, water, salt and pepper. Bring to a boil, then lower heat and simmer 30 minutes, uncovered.  Add cilantro and lime juice and serve immediately. Garnish individual servings with tortilla chips and/or lime wedges, if desired. Nutrition Per serving (about 17oz/494g-wt.): 270 calories (70 from fat), 8g total fat, 1g saturated fat, 0mg cholesterol, 760mg sodium, 43g total carbohydrate (10g dietary fiber, 12g sugar), 9g protein

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ETHIOPIAN-STYLE CHICKPEA STEW Serves 6 Chickpea stews with flavors similar to this one are often made in Ethiopia using ground roasted chickpeas or even split peas. Here, the method is simplified but the stew's sweet, fragrant spice mixture, which Ethiopians call berbere, remains. If you're in a hurry, omit roasting the chickpeas and simply add them to the stew after they've been rinsed and drained. Ingredients 1 teaspoon sweet paprika  1 teaspoon salt  1/2 teaspoon ground allspice  1/2 teaspoon ground black pepper  1/2 teaspoon ground cardamom  1/2 teaspoon ground cloves  1/2 teaspoon ground coriander  1/4 to 1/2 teaspoon cayenne  1/4 teaspoon ground fenugreek (optional)  1/2 teaspoon ground ginger  2 (15-ounce) cans chickpeas, rinsed and drained  3 tablespoons extra-virgin olive oil, divided  2 cloves garlic, finely chopped  1 medium red onion, chopped  1 (1-inch) piece fresh ginger, peeled and finely chopped  1 (8-ounce) can tomato sauce  1 quart vegetable broth  1 pound red potatoes, cut into 1-inch chunks  4 carrots, peeled and cut into 1-inch chunks  Flatbread Preheat oven to 450°F. Stir together paprika, salt, allspice, black pepper, cardamom, cloves, coriander, cayenne, fenugreek (if using) and ginger in a small bowl; set spice mixture aside.  Toss chickpeas with a tablespoon of the oil on a large rimmed baking sheet and spread out in a single layer. Roast chickpeas, stirring occasionally, until somewhat dried out and just golden brown, 16 to 18 minutes; set aside.  Meanwhile, heat remaining 2 tablespoons oil in a medium pot over medium heat. Add garlic, onion and chopped ginger and cook, stirring occasionally, until very soft and golden brown, 8 to 10 minutes. Stir in reserved spice mixture and continue cooking, stirring constantly, until spices are toasted and very fragrant, about 2 minutes. Stir in tomato sauce and cook 2 minutes more.  Stir in broth, potatoes, carrots and reserved chickpeas and bring to a boil. Reduce heat to medium-low, cover and simmer until potatoes and carrots are just tender, about 20 minutes. Uncover pot and simmer until stew is thickened and potatoes and carrots are very tender, about 25 minutes more. Ladle stew into bowls and serve with flatbread on the side.  Nutrition Per serving (about 18oz/499g-wt.): 420 calories (80 from fat), 9g total fat, 1.5g saturated fat, 0mg cholesterol, 1600mg sodium, 72g total carbohydrate (11g dietary fiber, 5g sugar), 13g protein

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HEARTY LENTIL SOUP Serves 8 This robust stew-like soup makes a wonderful dinner served with potato latkes and applesauce on the side. Store leftovers in the refrigerator or freeze in containers for future use. Ingredients 3 cups uncooked green lentils, rinsed  3 quarts water  2 strips kombu (seaweed)  2 tablespoons canola oil  1 large yellow onion, chopped  3 large carrots, chopped  2 to 3 teaspoons balsamic vinegar (optional)  Salt and pepper to taste Put lentils and water into a large pot and bring to a boil. Skim off any foam on the surface, then reduce heat to medium low, add kombu and simmer until lentils are tender, about 1 hour.  Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook until softened, 8 to 10 minutes. Add carrots and continue cooking until slightly tender, about 5 minutes. Remove skillet from heat and set aside.  During the last 20 minutes of cooking, transfer onion and carrots to pot with lentils. Once lentils are tender, stir in vinegar, salt and pepper and serve.  Nutrition Per serving (about 17oz/474g-wt.): 280 calories (45 from fat), 5g total fat, 0g saturated fat, 0mg cholesterol, 230mg sodium, 46g total carbohydrate (12g dietary fiber, 4g sugar), 15g protein

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LENTIL BARLEY STEW (Makes about 1½ quarts) This hearty one-step stew makes a complete meal when it is served with a crisp green salad. Ingredients ½ cup lentils, rinsed ¼ cup hulled or pearled barley 1 quart vegetable broth or water 1 small onion, chopped 1 garlic clove, pressed or minced 1 carrot, diced 1 celery stalk, sliced ½ teaspoon oregano ½ teaspoon ground cumin ¼ teaspoon red pepper flakes ¼ teaspoon black pepper ½–1 teaspoon salt Place all ingredients except salt into a large pot and bring to a simmer. Cover and cook, stirring occasionally, until lentils and barley are tender, about 1 hour. Add salt to taste. Nutrition Per 1-cup serving: 132 calories; 7 g protein; 26 g carbohydrate; 0.3 g fat; 5 g fiber; 230-460 mg sodium; calories from protein: 21%; calories from carbohydrates: 76%; calories from fats: 3%

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QUINOA SOUP

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SPICY VEGETARIAN CHILI Serves 6 to 8 A colorful, satisfying bowl of chili that packs plenty of flavor — even for the most dedicated meat eaters.  Ingredients 2 tablespoons olive or canola oil  1 medium yellow onion, chopped  1 large carrot, chopped  1 stalk celery, chopped  1 medium green bell pepper, cored, seeded and chopped  1 medium red bell pepper, cored, seeded and chopped  3 cloves garlic, finely chopped  1 to 3 tablespoons finely chopped chipotles in adobo 1 tablespoon dried oregano  2 teaspoons ground cumin  1 tablespoon chili powder  1 1/2 teaspoons salt  1 (28-ounce) can diced tomatoes, with their liquid  3 cups cooked red kidney beans, drained  1 1/2 cups cooked black beans, drained Heat the oil in a large pot over medium heat. Add onions, carrots, celery, peppers and garlic and cook for 10 to 12 minutes, until vegetables are softened but not browned. Add chipotles, oregano, cumin, chili powder and salt. Stir to blend. Add tomatoes and 4 cups water. Gently simmer over low heat, uncovered, for 45 minutes. Add beans and simmer an additional 30 minutes. Garnish individual bowls with green onions or sour cream, if desired. Nutrition Per serving (about 17oz/495g-wt.): 230 calories (45 from fat), 5g total fat, 0.5g saturated fat, 0mg cholesterol, 1200mg sodium, 37g total carbohydrate (13g dietary fiber, 9g sugar), 11g protein

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VEGETABLE BROTH Makes about 2 quarts A steamy cup of this broth makes a warm and comforting meal. It may also be used as an ingredient in recipes that call for broth or stock. Ingredients 1 onion, chopped 1 carrot, chopped 1 celery stalk, chopped 1/4 cup chopped fresh parsley 6 cups water 2 teaspoons onion powder 1/2 teaspoon thyme 1/4 teaspoon turmeric 1/4 teaspoon garlic powder 1/4 teaspoon marjoram 1/2 teaspoon salt 1 15-ounce can garbanzo beans, including liquid Combine onion, carrot, celery, parsley, water, onion powder, thyme, turmeric, garlic powder, and marjoram in a large pot. Cover and simmer 20 minutes.Stir in garbanzo beans with their liquid. Transfer to a blender in small batches and process until completely smooth, about 1 minute per batch. Be sure to hold lid on tightly and start blender on the lowest speed. Nutrition Per 1-cup serving: 80 calories; 3 g protein; 16 g carbohydrate; 1 g fat; 3 g fiber; 302 mg sodium; calories from protein: 15%; calories from carbohydrates: 77%; calories from fats: 8%

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VEGETARIAN THREE-BEAN CHILI Serves 8 Kidney, black and navy beans make this chili a hearty version of the classic, full of vegetables, savory spices and fresh cilantro, too. Serve with a sprinkling of regular or dairy-free shredded cheese over the top, if you like. Ingredients 2 teaspoons extra virgin olive oil  1 cup chopped yellow onion  1 cup chopped celery  1 cup chopped carrot  1/2 cup chopped green bell pepper  1/2 cup chopped red bell pepper  1 cup chopped fresh mushrooms  1/4 cup dried mushrooms, soaked in hot water for 20 minutes, then drained and chopped  2 jalapeño peppers, seeded and finely chopped  4 cloves garlic, finely chopped  1 teaspoon chili powder  1 teaspoon dried oregano  1/2 teaspoon ground cumin  2 tablespoons tomato paste  1 (28-ounce) can crushed tomatoes  1/2 cup uncooked bulgur wheat  1/2 cup cooked kidney beans, drained  1/2 cup cooked black beans, drained  1/2 cup cooked navy beans, drained  2 tablespoons tamari  2 tablespoons finely chopped cilantro Heat oil in a large pot over medium heat. Add onions, celery, carrots, bell peppers, fresh mushrooms, dried mushrooms, and jalapeños and cook for 3 minutes. Add garlic, chili powder, oregano and cumin and cook for 1 minute longer. Add tomato paste and brown with vegetables for 1 minute longer. Add tomatoes, bulgur, beans and 1 to 2 cups water (enough to just cover ingredients). Simmer for 45 minutes, or until bulgur is tender. Stir in tamari and cilantro and serve. Nutrition Per serving (about 8oz/236g-wt.): 170 calories (20 from fat), 2g total fat, 0g saturated fat, 0mg cholesterol, 370mg sodium, 31g total carbohydrate (9g dietary fiber, 4g sugar), 9g protein

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