Category Archives: Soups

Follow that Recipe (or don’t)

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squash soupOur good friends, Maggie and Mike, spent the weekend with us recently. We had a great time, catching up on our lives and travels and enjoying conversation over good meals.

As I cooked, Maggie was quite intent on taking notes on the whole process. I caught myself on occasion saying, “This part is not rocket science. Just add SOME of this (or that).” As I reflected on that later, it occurred to me that cooking may not be rocket science, but for those who do not cook often or want to learn some new techniques, directions help.

Now, Maggie is a concert violinist. I am a musician, but violinists are a highly respected breed in my book, and Maggie has never said to me, “You could play the violin. After all, it’s not rocket science!” Thanks, Maggie. So…for all those people who have wanted to slap me for saying “this is not rocket science,” I now get it. On that note, for those who do not feel totally confident in the kitchen, follow the recipe. Follow lots of recipes. Get the feel for what spices go with what dishes. Pull out those cookbooks that look so impressive on the shelf. Try something new. You don’t have to be a gourmet chef, but eating healthy involves eating REAL food. Go for it. You can do it!

Spring is on the way, and I got an inspiration from Maggie and Mike. They moved to the country about 4 years ago and have an astounding garden. Mike said they still have an abundance of well-stored butternut squash and should turn it into something before the next crop arrives. Soup time! I promised them a recipe for squash soup, but as long as I’m at it, you might have some squash that needs to be used up, too. Soup is one of those wonderful creations that goes together rather quickly, simmers slowly and makes the house smell wonderful. You can make a little, just for a meal, but hey, as long as you are cutting up vegetables, you might as well make lots of soup and freeze some. This one’s for you, Maggie. Make that soup!

Roasted Squash Soup

Roasting vegetables brings out all their natural sugars and leads to intense flavors. By simmering all the ingredients together, you’ll get the best-tasting soup! This recipe makes LOTS of soup, but hey, if you’re going to the effort to make soup, make a big batch. Serve a crowd or freeze some in 2-serving sized containers to bring out as needed.

Equipment you will need
An oven
A large roaster pan with a lid (or aluminum foil to cover pan)
a good chef’s knife; 8-10 inch blade
a cutting board
a peeler
an immersion blender (stick blender) or a blender, or a food processor
a large soup pot (8 quarts or more)

4 pounds butternut squash, peeled, seeded and cut into small chunks (about 3 medium squash)
6 stalks celery, cut into 2 inch pieces
1 pound carrots, peeled and halved lengthwise
2 large onions, cut into chunks
3-inch piece fresh ginger, peeled and chopped
1 Tablespoon olive oil
6 Tablespoons margarine or butter, divided
3-4 quarts chicken or vegetable broth, (low sodium if available) more if needed (I use Swanson’s broth, plus some Watkins Creamy Soup Base)
Salt and white pepper to taste

As you cut up the squash, celery, carrots and onions, toss them into the roaster pan. Peel and seed the squash. Cut into chunks (about 2-3 inches). Cut celery, carrots and onion. Into the roaster they go. Mix them all up.
Peel and chop the ginger. Sprinkle over the veggies. Drizzle olive oil over the top and mix everything up (use a spatula or your hands).
Pour about 1 quart broth over veggies. Dot with 3 Tablespoons butter. Place in oven at 325º for about 2 hours, until vegetables are tender and beginning to brown slightly. If not to that point, let them roast longer but watch them every 30 minutes or so. You do not want burned vegetables.

When vegetables are done, remove from oven. Scoop entire contents of roaster pan into a large soup pot. Add 2 additional cups of broth and blend with immersion blender until smooth. NOTE: If you are using a regular blender or food processor, do not overload the blending container. These veggies are hot. Splattered hot veggies on your hands can burn you!

When blended, add more broth until the soup is the consistency you desire. Some people like really thick soup, others like it thinner. It will thicken as it cooks in the pot, too. Add salt and pepper to taste. If you are using regular broth, go easy on the salt. Stir in remaining butter and simmer soup for about 30 minutes. All done, get a bowl and enjoy !

Meatless Painless!

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Quinoa Harvest Chili

Lent is upon us, which immediately makes many “Lenten eaters” rush to that Friday night all-you-can-eat fish fry. We deserve better! How about sitting around the family table, enjoying conversation about the week-gone-by or the weekend plans, while enjoying a warm bowl of chili.

Not all chili is loaded with beef, and for non-vegetarians, meatless Mondays (as well as Lenten days) are becoming the healthy choice. The following recipe is one I found (and modified slightly) in a magazine and is from Brianne Jamerson of Indiana. Many vegetarian choices by non-vegetarians can be rather thin on protein, but this yummy chili is loaded! Black beans and quinoa pack a great punch of protein as well as fiber. Quinoa is an ancient grain that is high in protein, dietary fiber, several B vitamins and minerals and essential amino acids, AND you can now find quinoa is almost every grocery store!

Make it ahead, use a slow cooker, freeze some. Enjoy!

Quinoa Harvest Chili

1 medium onion, chopped
1 Tablespoons olive oil
3 to 4 cloves garlic, minced
2 15-ounce cans black beans, thoroughly drained and rinsed
1 sweet potato (about 8-9 ounces before peeling) peeled and cubed
1 large zucchini, chopped
5 cups water
2 cups vegetable (or chicken) broth, fat-free, reduced sodium
1 6-ounce can tomato paste
1 Tablespoon chili powder
1 Tablespoon ground cumin
2 teaspoons dried oregano, crushed
1 cup uncooked quinoa, rinsed and drained
salt and ground black pepper to taste

Plain Greek yogurt and/or snipped cilantro (optional)

In a 5 to 6 quart Dutch oven, cook onions in olive oil over medium heat until tender, about 10 minutes, stirring occasionally. Add the garlic and cook for 1 minute. Stir in the beans, sweet potato, zucchini, water, broth, tomato paste, chili powder, cumin and oregano. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes.

Stir in the quinoa. Return to boiling; reduce heat. Simmer, uncovered, for 20 to 25 minutes or until quinoa and potatoes are tender. Season to taste with salt and pepper. Ladle into bowls. If desired, top with yogurt and/or cilantro.

Freezes well!

Makes 10 servings (3 quarts)

Soup, Healthy and Easy

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Leek and potato soup

Autumn is upon us, and, I must confess, is my favorite time of year. Soft, cozy sweaters, wool blazers, scarves, trees that turn magnificent shades of reds and golds, and soup!

Ahhh! Soup. I can smell it now. Soups can take on any personality you choose; bold and spicy like chili, beef vegetable with those wonderful textures and little bursts of flavor, creamy tomato or a spicy roasted vegetable concoction, blended to silk with an immersion blender. Soups can be hearty and overflowing with meat, vegetarian with lentils and other legumes, creamy, brothy, or made from leftovers that wait patiently in your refrigerator to come out and be useful. So let’s make some soup today!

Here in the upper Midwest, farmers’ markets are at their best, and this week’s catch included beautiful, tender leeks. Potato Leek Soup! Julia Child, here we come!

Americans seem to have a love affair with anything buried in spices and sauces that scream “pour me over red meat!” But the French have a more subtle way of cooking. In the book “Mastering the Art of French Cooking” by Julia Child, Louisette Bertholle and Simone Beck, recipes are intended to be basic patterns for a cook’s creativity, with instructions on such simple subjects as how to construct a nice, basic soup. Julia Child, although thought of as the queen of butter and cream, tells us it is perfectly acceptable to make any recipe our own.

Potatoes and leeks are healthy. Julia’s  recipe calls for cream or butter, but using a fat source that is lighter than butter, mixed with a small amount of flour and then joined by some milk will give the soup a thicker, richer flavor than leaving all of that out completely. Feel free to add some vegetables that you have on hand; I finish the soup with a teaspoon of “herbs Parisien” and top a bowl with shaved Parmesan cheese.

So here’s my take on Potage Parmentier, or “Leek and Potato Soup.”

Creamy Potato and Leek Soup

1 lb. Potatoes, peeled and diced

1 lb. Thinly sliced leeks, including tender green parts ( or use yellow onions)

32 ounces low sodium, fat-free chicken broth

1 quart water

1 tsp salt

1 cup carrots, diced

1 cup celery, diced, about 2 stalks

Place all ingredients in a soup pot. Bring just to a boil. Reduce heat and simmer until all vegetables are tender (40-50 minutes).

Mash all vegetables with a fork or run through a food mill. Do not use a food processor or a blender.

2 Tbs Smart Balance margarine (not light)

2 Tbs flour

¼ cup whole milk

In a cup, mix together 2 TBS softened Smart Balance (not light) and 2 TBS flour. Add ¼ cup whole milk. Stir flour, milk, margarine mixture into cooked vegetable, broth mixture and heat until slightly thickened and creamy.

Note: The vegetables should be visible and distinct in the creamy base.

Soups always taste better after they simmer for awhile, so give this yummy concoction time to develop some personality. In fact, making soup one day, letting it chill out overnight in the refrigerator and warming it up the next day always works at our house. I top mine with some fresh chives and shaved Parmesan cheese. Be creative. Add a salad and some crusty bread. Enjoy!