SOUP AND STEW WITH MEAT OR SEAFOOD
Black Bean Soup
3 c. black beans, rinsed, ready to cook
3 quarts low sodium vegetable broth
5 strips bacon, cut in small pieces
2 stalks celery, chopped
2 white onions, chopped
1 smoked ham shank with rind, spilt
2 carrots, peeled, chopped
3 sprigs Italian parsley
2 bay leaves
2 garlic cloves, cut in half
2 parsnips, chopped
1 1/2 c. madeira
4 hard-boiled eggs, whites only, chopped
In large saucepan, over medium heat, combine beans and vegetable
broth. Cover, simmer 90 minutes. In large skillet, saute bacon a few
minutes. Add celery and onion. Cook until tender. Do not brown. Add ham
shank, herbs and vegetables. Add beans and cooking liquid. Cover and
simmer for 3 to 4 hours, until beans are very tender. Add more broth if
necessary. Remove ham shank and bay leaves. Puree in food processor
and return to pan. Add madeira and chopped eggs. Stir and heat through.
Serves 12.
Savory French-Style Stew
1 medium eggplant, peeled, cut into 1 inch cubes
4 medium zucchini, peeled, thinly sliced
2 medium tomatoes, cut into thin wedges
1 c. white onion, chopped
1 c. (8 oz.) Wish-Bone Sweet 'N Spicy French or Russian Dressing
1 T. fresh basil or 1 t. dried basil, chopped
2 c. beef, cooked, cut into chunks, fat removed
In large sauce pan, combine all ingredients. Cover and simmer, stirring
occasionally, 40 minutes or until vegetables are tender. Reserve 2 c. and
freeze remainder for future recipes. Serves 4.
Hearty Amish Soup
2 quarts low sodium vegetable broth
1 1/2 c. Hearty Amish Soup Mix
Add to large sauce pan. Bring to a boil. Reduce heat to low. Cover and
simmer 3 hours.
2 carrots, peeled, chopped
2 celery stalks, sliced
2 c. cabbage, shredded
Add to soup. Stir and cover. Simmer 25 minutes.
3 c. low sodium vegetable broth
2 ham hocks or 2 large pieces of ham, fat removed, chopped
Bring to a boil.
1 large white onion, chopped
1 quart tomatoes, peeled, chopped
Simmer 3 hours. Makes 4 quarts.
Virginia Pea Soup
1/2 c. ham, cooked, fat removed, finely chopped
3 T. white onion, minced
2 T. unsalted butter
3 c. low sodium chicken or vegetable broth
1 envelope Lipton Green Pea Soup Mix
In large sauce pan, over medium high heat, add butter. When butter is
hot, add ham and onion. Saute 5 minutes. Stir in broth and soup mix until
smooth. Bring to a boil, stirring occasionally. Cover and simmer 7 minutes.
Serves 4.
Sopa de Tortilla
4 c. low sodium chicken broth
4 c. low sodium beef broth
1 large white onion, quartered, then sliced
2 carrots, peeled, cut into 1 1/2 inch julienne strips
1 6 oz. zucchini, peeled, cut into 1/2 inch cubes
1 large white potato, peeled, cut into 1/2 inch cubes
1 14 oz. can tomatoes, drained, chopped, about 2 c.
1 c. cooking oil
8 4 inch corn tortillas
8 oz. Monterey Jack cheese, grated
8 oz. Cheddar cheese, grated
8 fresh or canned jalapeno peppers
Heat chicken and beef broths, onion, carrots, zucchini, potato and
tomatoes over medium high heat, to boiling. Reduce heat to low. Simmer,
covered, 3 hours, adding more broth if necessary. Meanwhile, heat oil in
large skillet, over medium high heat until rippling. Add tortilla. Fry until
bottom side is crisp, about 20 seconds. Turn and fry other side about 20
seconds. Drain on paper towels. Repeat with remaining tortillas. To serve:
Crumble tortillas into 8 soup bowls. Add cheeses. Ladle soup over cheeses.
Add jalapeno peppers. Makes about 8 c.
Country Oven Stew
1 pound beef stew meat, cut into 1/2 inch pieces, fat removed
2 T. all-purpose unbleached flour
2 T. extra virgin olive oil
1/2 c. white onion, chopped
1 can Campbell's Cream of Mushroom Soup
1/3 c. low sodium beef broth
1 c. carrots, peeled, chopped
1 T. all-purpose unbleached flour
2/3 c. light cream
3/4 c. frozen cut green beans
1 c. cauliflower flowerets
parsley and croutons for garnish
Preheat oven to 325 degrees. Place 2 T. of flour in medium bowl. Add
meat and toss to coat meat evenly with flour. In large skillet, over medium
high heat, add oil. When hot, add meat and onion. Saute until meat is brown
and onion is tender. Stir in soup and broth. Transfer to 1 1/2 quart casserole
dish. Cover and bake one hour. Stir in carrots. Cover and bake 30 minutes.
In medium sauce pan, combine 1 T. flour, cream and stir over medium heat
until smooth. Stir milk mixture, beans and cauliflower into casserole. Bake
30 minutes longer, covered. Sprinkle parsley and croutons on top of stew.
Serve with thick, buttered bread. Serves 8 to 10.
**10
Shrimp and Pea Soup
1 envelope Lipton Green Pea Soup Mix
1 1/2 c. tomato juice
2 c. low sodium vegetable broth
1/2 c. heavy cream
1 c. shrimp, deveined, chopped
In large sauce pan, stir soup mix into tomato juice and broth. Bring to a
boil, stirring frequently. Simmer for 3 minutes. Stir in cream and heat only
until hot. Add shrimp and heat for only 2 minutes. Serves 4.
Chilled Chicken and Pea Soup
2 T. unsalted butter
1/2 c. white onion, chopped
1 red apple, peeled, chopped
1 1/2 t. curry powder
5 c. low sodium chicken or vegetable broth
1 envelope Lipton Green Pea Soup Mix
1 envelope Lipton Chicken Noodle Soup Mix
1 1/2 c. light cream
In sauce pan, melt butter. Saute onion and apple until almost tender. Add
curry powder. Cook slowly 4 minutes. Stir in broth and soup mixes. Bring to
a boil. Cook 6 minutes. Stir occasionally. Puree in food processor and return
to heat. Blend in cream. Chill. Serves 6 to 8.
Lentil Soup
4 quarts low sodium beef or vegetable broth
3 c. lentils
1 c. white onion, chopped
2 bay leaves
1 pound ground beef
3 1/2 c. tomatoes, chopped
In large sauce pan, add broth and heat to boiling. Add lentils, onions and
bay leaves. Reduce heat and simmer for 2 hours. Shape ground beef into 1/2
inch meatballs. Brown meatballs in a little oil over medium high heat. Discard
bay leaves. Using a food processor, puree soup and return to heat. Add
meatballs and tomatoes. Heat until hot. Serves 4 to 6.
Chicken Stew
3 quarts low sodium chicken or vegetable broth
1 pound chicken wings and backs
2 carrots, peeled, chopped
3 celery stalks, chopped
1 medium white onion, chopped
1 c. golden corn
2 envelopes Lipton Chicken Noodle Soup Mix
In large kettle, add broth and bring to a boil. Add chicken, carrots, celery,
onion and corn. Reduce heat and cover. Simmer, stirring occasionally, for 1
hour. Remove chicken and allow to cool. Remove meat from bones. Add
chicken and soup mix to soup. Stir well to combine and simmer for another
10 minutes. Serves 4 to 6.
Lamb and Vegetable Soup
1 leg of lamb
Slow roast leg of lamb at 250 degrees until tender. Allow to cool. Remove
meat from bone. Cut off excess fat. Refrigerate meat, covered. Place bones
in pan containing 4 or 5 quart of cold water. Bring to a boil. Reduce heat to
medium low. Simmer, covered for about 12 hours, adding more water when
needed. Remove bones from liquid and discard.
Prepare vegetables:
2 c. white potatoes, peeled, cut in big chunks
2. c. carrots, peeled, cut in big chunks
1 c. white onion, cut in big chunks
1 c. celery, cut in big chunks
2 c. zucchini, peeled, cut in big chunks
fresh spearmint for garnish
Add first four vegetables and simmer for 45 minutes, stirring occasionally.
Add zucchini and simmer for 15 minutes, stirring occasionally. Pour into
large serving bowl or single serving bowls. Garnish with spearmint. Serve
with thick, crusty, buttered bread.
4 c. low sodium chicken or vegetable broth
2/3 c. orzo
1 pound chicken breasts, skinless, boneless, cut into small cubes
4 scallions, minced
2 T. low sodium soy sauce
2 T. cider vinegar or rice wine vinegar
1 T fresh ginger, minced
2 t. light sesame oil
4 oz. snow peas, ends and strings trimmed, cut julienne
In large sauce pan, over high heat, combine all ingredients. Bring to a boil
and then reduce heat and cover. Cook, stirring frequently until orzo is tender
and chicken is cooked. Serves 4.
Rosemary Veal Stew
2 pounds veal leg, boned
1/2 t. cayenne pepper
juice of half a lemon
1 c. dry white wine
Bouquet Garni
1/2 t. dried rosemary or 1 t. fresh
1 carrot, peeled, cut into bite-size chunks
8 to 10 pearl onions
1/2 pound mushrooms, rinsed, sliced
1 celery rib, chopped
Cut meat into bite-size pieces and place in large pot. Add cayenne pepper
and lemon juice. Cover with cold water. Slowly bring to a boil, removing the
scum with a slotted spoon. Add wine and Bouquet Garni. Cover and simmer
gently for about 45 minutes or until meat is partially tender. Add rosemary,
carrot, onions, mushrooms and celery. Cover and simmer gently for 30 more
minutes. Serves 6.
Chicken Vegetable Soup
1 quart low sodium chicken broth
1/2 c. barley
1 c. white onion, chopped
1 c. carrots, chopped
2 c. potatoes, chopped
1 c. turnips, chopped
1 c. chicken, cooked, cubed
In large pot, bring chicken broth to a boil. Add barley and onion and
simmer for 30 minutes. Add vegetables and chicken and simmer for 60 to
75 minutes. Transfer to large serving tureen or individual serving bowls.
Serves 6.
Kettle Gulyas, Hungarian Kettle Goulash
2 c. or 2 large white onion
2 T. extra virgin olive oil
2 1/2 pounds beef chuck or round, cut into 3/4 inch cubes
1/2 pound beef heart or shin meat, cut into 3/4 inch cubes
1 garlic clove, minced
pinch of caraway seeds
2 T. Hungarian paprika
2 1/2 quarts warm beef stock, veal stock or water
1 T. meat extract
1 ripe medium tomato
2 green Italian banana peppers
1 pound while potatoes
Little Dumplings
Peel onions and chop coarsely. In 6 to 8 quart Dutch Oven, over low heat,
add oil and heat. Add onions and saute until glossy. The reason for low heat
is so onions will not brown. Add beef and beef heart or shin meat. Stir so
meat sautes with onions and loses the red color, about 10 minutes. While
meat is cooking: mix minced garlic and caraway seeds in small bowl. Remove
Dutch Oven from heat. Add paprika and garlic mixture. Stir rapidly. After
paprika is absorbed, immediately add warm stock or water and meat
extract. (If you add cold water to meat while it is frying, it will get tough.)
Cover kettle, return to low heat. Cook for about 1 hour. While the meat is
braising, peel and cut tomatoes into 1 inch pieces. Core and slice peppers
into rings. Peel and cut potatoes into 3/4 inch chunks. After braising meat
for 1 hour, (the meat should be tender, but the time depends on the cut of
meat) add tomato and peppers. Slowly simmer for 20 minutes. Add potatoes
and cook about 20 minutes, or just until tender.
Just before serving, make Little Dumplings:
2 eggs, whites only
3 T. all-purpose unbleached flour
pinch of salt
1 t. light cooking oil
Combine all ingredients in small bowl. Add 1/4 t. at a time to the boiling
gulyas. Cook 2 or 3 minutes. Serve in large, deep soup plates with large soup
spoons. Serves 8.
Canadian Cheddar Cheese Soup
2 c. water
2 T. extra virgin olive oil
1/2 c. unsalted butter
1 c. cauliflower, rinsed, chopped
1 c. white mushrooms, rinsed, sliced
1/2 c. carrots, peeled, chopped
1 c. white onion, chopped
1 c. Canadian bacon or fully cooked, smoked ham, trimmed of fat, cubed
2 T. cornstarch
1 pound medium-sharp Cheddar cheese, shredded, a little extra for garnish
1 t. Worcestershire sauce or low sodium soy sauce
1 small garlic clove, minced
2 c. half-and-half
Spray large skillet with no-stick cooking spray. Heat oil and butter in skillet
over medium heat. Saute vegetables and Canadian bacon or ham for about 7
minutes, stir occasionally. While waiting for water to boil and for sauteing to
be done: Mix cornstarch with cheese. Add cheese mixture to boiling water, a
little at a time, stirring constantly. Lower heat to medium and continue to
stir. Add Worcestershire sauce and garlic. Continue to stir until cheese melts well and mixture becomes smooth. Add vegetables and meat to soup. Stir
until well combined. Add half-and-half slowly and stir continuously until well
combined. If too thick, add a little milk to thin. Don't let this soup simmer
unattended. It will stick or burn very easily. Ladle soup into bowls. Sprinkle
a little shredded Cheddar cheese on top. Serve with thick buttered bread.
Serves 8.
SOUP AND STEW WITH NO MEAT OR SEAFOOD
SOUP AND STEW WITH NO MEAT OR SEAFOOD
Dry Onion Soup Mix
Dry onion soup mix adds great flavor to recipes like meatloaf and roasts.
Unfortunately, commercial varieties contain MSG and other additives. Mix
together the following dry spices. Use the mix immediately or store it in an
air-tight container for later use. This recipe is equivalent to one packet of
store-bought onion soup mix and can be substituted in all of your favorite
recipes!
3 T. dry onion flakes
4 t. onion granules
1/2 t. celery salt
1 1/2 t. sea salt
1/4 t. black pepper
1/2 t. garlic granules
4 t. onion granules
1/2 t. celery salt
1 1/2 t. sea salt
1/4 t. black pepper
1/2 t. garlic granules
Irresistible Ratatouille
Ratatouille is a vegetable stew of Provence, France, typically consisting
of eggplant, zucchini, onions, green peppers, tomatoes, and garlic, served
hot or cold.
1 medium eggplant, peeled, diced
2 medium zucchinis, sliced
2 bell peppers, seeded, sliced
3 small yellow onions, peeled, diced
6 garlic cloves, peeled, large slices
1 c. sun-dried tomatoes, not packed in oil
1 c. low sodium vegetable broth
3 springs fresh basil, chopped
Place eggplant cubes in a large bowl of water. With scissors, cut dried
tomatoes in half. Drain eggplant. Steam all vegetables with garlic until
tender. Heat vegetable broth in a large pan until hot. Add vegetables and
simmer about 3 minutes. Ladle vegetables onto serving platter, being
carefully not to add too much broth. Sprinkle fresh basil on top. Serves 4.
Nutritional information per serving: 137 cal, 8% of calories from fat, 30 g
carb, 6 g. pro, 9 g. fiber, 1 g. fat.
Creamy Asparagus Soup
Preparation time: 10 minutes. Cooking time: 15 minutes,
1 10 3/4 oz. can Campbell's Cream of Asparagus Soup
2 T. low fat milk
1 10 oz. packages frozen asparagus cuts or 1 1/2 pounds fresh asparagus
spears, about 24 to 30, trimmed, cut into 1 inch pieces
In 2 quart sauce pan, over medium heat, combine soup and milk. Heat to
boiling, stirring often. Add asparagus. Cover and reduce heat to low. Cook 10
minutes or until asparagus is tender, stirring occasionally. Pour into large
serving bowl or individual serving bowls. Serve with grated Parmesan cheese
if desired. Serves 8.
Parsnip and Spinach Soup Dijon
1 pound parsnips, sliced
1 large white onion, chopped
1 large celery stalk, sliced
2 c. low sodium vegetable broth
2 c. fresh spinach, chopped
1/4 c. Dijon mustard
1 c. heavy cream
In large saucepan, cook parsnips, onion and celery in vegetable broth 20
minutes or until vegetables are tender. Add spinach and simmer 10 minutes.
Puree mixture in food processor. Return to saucepan. Stir in mustard and
cream until well combined. Serve hot or chilled. Makes 2 quarts.
** 20
Cuban Black Bean Soup
6 c. low sodium vegetable broth
1 pound canned black beans, rinsed, drained
1 medium green pepper, chopped
1/4 c. extra virgin olive oil
1 medium white onion, chopped
1 garlic clove, chopped
1 t. cumin
1 T. red wine vinegar
2 1/2 c. cooked, hot white rice
4 green onions, chopped for garnish
In 4 or 5 quart sauce pan, add broth, beans, peppers. Bring to a boil.
Cover and simmer, stirring occasionally, until beans are tender, about 90
minutes. In a 10 inch skillet, heat oil. Add onions, garlic and cumin. Cook
gently, stirring often for about 3 minutes. Stir in vinegar and cook a few
minutes longer. Stir onion mixture into bean mixture. Simmer, uncovered
and stirring frequently, until most of the liquid has been absorbed, about
1/2 hour. Should be consistency of thick stew. Serve over rice with onions
over top. Serves 6 to 8.
Family Wedding Soup
2 gallons low sodium chicken or vegetable broth
1/2 c. powdered chicken base
1/2 oz. garlic powder
1/2 oz. oregano
1 6 pound box chopped spinach, frozen
1/2 box (1/2 pound) Acini di Pepe, in pasta section at supermarket
16 oz. Romano cheese, grated
8 oz. Parmesan cheese, grated
12 eggs, whites only
In large kettle, add broth, chicken base, garlic powder and oregano. Bring
to a boil, stirring frequently. Add spinach. Simmer until all spinach has
thawed and liquid has returned to a boil. Add Acini di Pepe pasta. Simmer
for 15 minutes, stirring frequently. Stir in eggs, whisking constantly. Add
cheeses and continue to whisk constantly until all cheese has melted. Makes
2 1/2 gallons.
Cheese and Spinach Soup
2 T. unsalted butter
3/4 c. white onion, chopped
1 large garlic clove, chopped
6 c. low sodium vegetable broth
8 oz. fine egg noodles
6 c. low fat milk
2 packages frozen chopped spinach, thawed, well drained
8 oz. Cheddar cheese, shredded
8 oz. Swiss cheese, shredded
1 t. paprika, for garnish
1/2 c. seasoned croutons, for garnish
In large sauce pan, melt butter. Add onion and garlic. Saute until tender
about 5 minutes. Add broth. Bring to a boil. Add noodles. Cook uncovered,
stirring occasionally, until noodles are tender, about 6 minutes. Stir in milk,
spinach and both cheeses. Cook until heated through and cheese melted. Do
not boil. Pour into large serving bowl. Garnish with paprika and croutons.
Serves 8 to 10.
Carrot Soup
3 T. unsalted butter
2 medium white onions, chopped
3 medium carrots, peeled, chopped
1 quart low sodium chicken or vegetable broth
1/3 c. long grain rice
1/2 c. heavy cream
chopped parsley for garnish
In 4 quart sauce pan, melt butter over medium high heat. Stir in onion
and carrot. Cover and cook over low heat, stirring occasionally, for 10
minutes. Add broth and rice. Bring to a boil. Simmer, uncovered 25 minutes,
stirring frequently. Puree in food processor. Return to heat. Add cream and
heat until hot. Pour into serving bowl. Garnish with parsley. Makes 6 c. or
serves 6.
Green Pea Soup
1 1/2 quarts low sodium chicken or vegetable broth
1 1/2 c. green peas
3 carrots, peeled, chopped
5 celery stalks, chopped
1/2 pound mushrooms
Add broth to large sauce pan. Bring to a boil. Add all ingredients. Return
to a boil. Reduce heat. Cover and simmer for 1 hour, stirring frequently.
Serves 4 to 6.
Lentil Soup
1 1/2 quarts low sodium chicken or vegetable broth
1 1/2 c. lentils
3 carrots, peeled, chopped
5 celery stalks, chopped
1/2 pound mushrooms
Add broth to large sauce pan. Bring to a boil. Add all ingredients. Return
to a boil. Reduce heat. Cover and simmer for 1 hour, stirring frequently.
Serves 4 to 6.
1 10 3/4 oz. can Campbell's Cream of Mushroom Soup
1 8 3/4 oz. can cream-style corn
1 c. low fat milk
1/2 t. curry powder
In 1 1/2 quart sauce pan, add all ingredients. Over medium heat, stir
constantly to blend and heat until very hot. Makes 3 c. Serves 3 to 6.
White Gazpacho
This soup offers the alluring flavor of garlic that characterizes traditional
gazpacho, but in a cucumber base. For those who object to garlic, it can be
omitted and replaced with 2 T. fresh dill. Serve this soup very cold with a
choice of garnishes including croutons, diced tomato, chopped scallion and
chopped sweet red or green pepper.
2 c. cucumber, peeled, seeded, diced
1 small garlic clove
1/2 c. parsley
2 T. white vinegar
2 c. yogurt
1/2 c. reduced fat sour cream
Combine cucumber, garlic, parsley and vinegar in a blender or processor
and blend until smooth. Stir in yogurt and sour cream until evenly mixed.
Chill before serving. Makes 1 quart or 4 servings.
Creamy Butternut Apple Soup
2 medium-size butternut squash, about 2 pound each, halved, seeded
3 c. low sodium chicken or vegetable broth
2 tart apples, peeled, cored, cut in eighths
2 medium white onions, quartered
1/2 t. ground ginger
1/4 c. heavy cream
chopped parsley for garnish
Preheat oven to 350 degrees. Place squash halves, cut side down on
shallow baking pan. Add enough water to cover bottom of pan. Bake 30
minutes or until squash is just tender when pierced but shells are still firm.
Remove from oven. Cool slightly. Scoop out insides, leaving 1/4 inch thick
shells. Cover shells with foil and place back in oven, with heat off, to keep
warm. in medium sauce pan, bring squash pulp, broth, apples, onions and
ginger to a boil. Reduce heat. Simmer 20 minutes or until ingredients are
very tender. Puree soup 2 c. at a time in food processor. Return to pan. Add
cream. Stir about 2 minutes over medium heat until hot. Place squash shells
on single serving plates. Spoon soup into shells. Sprinkle chopped parsley on
top. Serves 4.
Nutritional information per serving: 456 cal, 10 g. pro, 75 g. carb, 17 g. fat,
70 mg. chol.
Mushroom-Barley Soup
4 T. unsalted butter
3/4 c. white onion, chopped
2/3 c. leeks, white part only, thinly sliced
2 carrots, small match stick slices
1 small parsnip, cubed
1 pound fresh mushrooms, chopped, sliced or quartered
1/2 c. pearl barley
6 c. low sodium vegetable broth
1/2 t. dried thyme
Romano cheese, for garnish
1 T. fresh parsley, chopped, for garnish
In large skillet, over medium high heat, add 3 T. of butter. When butter
is hot, add onions and leeks. Saute for 4 to 5 minutes, until soft. Add carrots
and parsnip. Cook and stir frequently for about 2 minutes. Add remaining
butter. Heat until melted. Add mushrooms. Saute for about 5 minutes. Add
barley and thyme. Toss to coat with butter. Add vegetable broth. Heat to
boiling. Reduce heat to low. Simmer, uncovered until barley is tender,
about 50 to 55 minutes. Ladle soup into warmed bowls. Sprinkle cheese
and then parsley on top. Makes about 6 c. Serves 4.
** 10
New England Pumpkin Soup
This favorite soup is often brought to the table in a baked pumpkin shell.
The shell should be prepared 1 hour in advance and used while still hot.
1 T. unsalted butter
1/4 c. all-purpose unbleached flour
2 c. low fat milk
4 c. low sodium vegetable or chicken broth
2 c. mashed pumpkin, canned or fresh
1/4 t. ginger
1/4. t. cinnamon
1/4 t. nutmeg
1/2 c. heavy cream
1 10 to 12 pound pumpkin for serving bowl
For baked pumpkin shell: Preheat oven to 350 degrees. Wash pumpkin
thoroughly and dry with paper towels. Cut off the top for the lid, leaving
stem attached, if possible. Scoop out the seeds, strings and pul, leaving
about 1 1/2 inches of pumpkin in place for the outer wall. Replace the lid
on pumpkin and place on shallow baking pan. Add 1/2 inch of water to the
pan. Wrap the stem with foil. Bake for about 50 minutes.
While pumpkin is baking: In large saucepan, over medium high heat, add
butter. Allow to melt. Add flour and stir continuously for 1 minute. Gradually
add milk. Bring to a boil. Stir in stock, pumpkin and spices. Reduce heat a
little so soup does not boil. Add cream. Stir until well combined and cover.
Simmer for about 15 minutes.
When 50 minutes baking time is up: Remove pumpkin from oven. Allow
to cool a little. Place pumpkin on serving platter. Ladle soup into pumpkin.
Sprinkle a little nutmeg on, if desired. Place pumpkin lid on top, slightly
crooked. Serves 6 to 8.
Barley Vegetable Soup with Garlic
3 T. extra virgin olive oil
1 yellow onion, peeled, coarsely chopped
4 large carrots, peeled, coarsely chopped
4 ribs celery, coarsely chopped
1 small fennel bulb, coarsely chopped
2 T. fresh garlic, chopped
1/2 t. dried thyme
8 c. low sodium vegetable broth
1 c. pearl barley
chopped fresh parsley for garnish
Combine onion, carrots, celery, fennel garlic and thyme in food processor.
Pulse until mixture is finely chopped but not pureed. Heat oil in a large heavy
stock pot over medium heat. Add vegetable mixture and cook, stirring often,
until onions are translucent, about 10 minutes. Add broth, increase heat and
bring to a boil. Add barley, return to a boil. Reduce heat to low and cover.
Simmer gently for about an hour, stirring occasionally. Ladle into serving
bowls. Garnish with a sprinkle of parsley. Serve with a small, green salad
and crusty bread. Serves 6 to 8.
Nutritional information per serving: 245 cal, 7 g pro, 7 g total fat, 1 g sat fat,
39 g carb, 0 mg chol, 9 g fiber, 4 g sugars
Cream of Corn Soup
1 can whole kernel corn, rinsed, drained
1 medium thick slice of white onion
1 c. low sodium vegetable broth
2 c. low fat milk
2 T. unsalted butter
1 1/2 T. all-purpose unbleached flour
In large pot, add corn and onion and saute until tender. Process corn,
onion and broth in food process until smooth. Pour corn mixture back into
pot. Add milk, butter and flour and stir constantly until hot. Serves 2 to 4.
Cream of Potato Soup
3 large white potatoes, peeled, cut into chunks or 1 1/2 c. mashed potatoes
4 c. low fat milk
2 medium thick slices of white onion
3 T. all-purpose unbleached flour
2 T. unsalted butter
In large pot, with enough water to cover, boil potatoes until tender. Drain
and add potatoes to food processor. Process until lump-free. In medium pan,
over medium heat, add a little oil and saute onions until tender. Add flour,
butter and milk. Stir constantly to make a white sauce. Add potatoes and
stir well. Allow to heat through. Serves 2 to 4.
Fresh Beet Borscht
cabbage, potatoes, or other vegetables, served hot or chilled, often with sour
cream.
1 T. extra virgin olive oil
1 medium white onion, minced
1 garlic clove, minced
1 carrot, peeled, sliced
1 medium turnip, peeled, diced
1 large tomato, peeled, seeded, chopped
1 pound fresh beets, peeled, chopped
1 T. white wine vinegar
10 c. low sodium vegetable broth
2 c. green cabbage, shredded
1 pound Gold Yukon potatoes, peeled, diced
sour cream
fresh dill
In large sauce pot, add cabbage and potatoes. Bring to a boil. Reduce
heat. Cover and simmer about 25 minutes. Add carrots, turnips, tomatoes,
beets, vinegar and broth. Simmer another 25 minutes. In small pan, heat
oil over medium high heat. Saute onion and garlic until soft. Drain on paper
towels. Add to simmering beet mixture and stir. When vegetables are tender,
ladle into serving bowls. Garnish with a spoonful of sour cream and fresh
dill. Makes 3 quarts. Serves 6 to 8.
King's Arms Tavern Cream of Peanut Soup
1 c. onion, finely chopped
1 c. celery, finely chopped
1/4 c. unsalted butter
3 T. all-purpose unbleached flour
2 quarts low sodium vegetable broth
2 c. creamy peanut butter
1 3/4 c. light cream
chopped peanuts
In large pot, over medium high heat, add butter. Saute onions and celery
until soft but not brown, about 8 minutes. Add flour and stir until well
Puree a little at a time in food processor. In large bowl, blend 1 c. of soup
mixture with peanut butter until smooth. Add to soup mixture along with
light cream. Heat until hot but do not boil. Pour into large soup tureen.
Garnish with chopped peanuts. Serves 10 to 12
Garden Vegetable Soup
3 carrots, sliced 1/4 inch thick
1 stalk celery, sliced 1/4 inch thick
1/4 c. or 1 small white onion
2 1/2 c. low sodium vegetable broth
3/4 c. instant mashed potato flakes
1 T. unsalted butter
8 oz. Romano cheese, shredded
croutons and parsley for garnish
Over medium high heat, in large sauce pan, add broth, carrots, celery
and onions. Bring to a boil. Reduce heat to medium and simmer 15 minutes
or until tender. Remove vegetables from broth. Puree in food processor and
return to broth. Stir in potato flakes and butter. Allow to heat and cook until
potato flakes are completely moistened. Stir in cheese and allow cheese to
melt. Spoon into serving bowl and top with croutons and parsley. Makes 4 c.
Cranberry Consumme
1 10 oz. can low sodium chicken broth
1/2 c. water
3/4 c. cranberry juice
3 peppercorns
3 juniper berries
1/4 t. rosemary leaves, minced
4 thin slices of lemon
In a medium-size sauce pan, over medium-high heat, combine all
ingredients. Heat to boiling. Reduce heat and simmer uncovered about
15 minutes. Serve in heated mugs, cups or bowls, with a lemon slice
on top. Serves 4.
Celery Barley Soup
6 c. low sodium chicken or vegetable broth
1 c. white onion, chopped
5 c. celery, thinly sliced
1/2 c. celery leaves, chopped, packed
1 t. dried thyme
1 bay leaf
1/3 c. pearl barley
In a large sauce pan, over high heat, bring broth to a boil. Add onions,
3 c. of celery, celery leaves, thyme, and bay leaf. Return to a boil, then
reduce heat to medium. Cover and simmer for 30 minutes. Remove bay
leaf. In a food processor, puree the soup. This will probably take 2 or 3
batches. Return the pureed soup to the pan and bring to a boil. Add barley
and stir. Reduce heat again and cover. Simmer until barley is almost
tender, about 25 minutes. Add the remaining 2 c. of celery and stir. Cover
and simmer until celery and barley are tender, about 5 more minutes.
Makes about 1 quart. Serves 4 to 6.
Vegetable and Eggplant Soup
1 eggplant, about 1 pound or 5 c., rinsed, peeled, cut in 1 inch cubes
1/4 c. light cooking oil
2 T. unsalted butter
1 1/2 c. white onion, chopped
1 T. garlic, minced
1 bay leaf
1/2 t. dried thyme
3 c. canned tomatoes, chopped, with juice
1/4 c. white rice, uncooked
4 c. low sodium chicken or vegetable broth
Heat the oil in a large, heavy skillet over medium high heat. When it is
hot and almost smoking, add the cubed eggplant. Cook, stirring lightly,
until the cubes are lightly browned. Place cubes on paper towels to drain.
Heat the butter in a large soup pot. Add the onions and garlic. Cook and
stir until the onions and garlic are aromatic, about 4 minutes. Add the
eggplant cubes, bay leaf and thyme. Cook and stir about 1 minute. Add
the rice, broth and stir. Bring to a boil. Reduce the heat to medium and
cover. Simmer for 30 minutes. Remove the bay leaf. Pour the mixture into
food processor. It may take 2 or 3 batches. Return the soup to the pot and
reheat to a simmer. Ladle into soup bowls and serve with thick, buttered
bread. Makes about 7 c.