Potato Carrot Soup A simple country soup to soothe the soul on gray or damp days. 2 Tbs. extra virgin olive oil 1 sweet onion, diced 4 medium carrots, peeled and sliced 1/2 cup milk dash of nutmeg 1/4 tsp. GF curry powder 1/2 tsp. Fennel sea salt and pepper, to taste 5 cups GF vegetable broth 1-2 Tbs. light cream 4 medium Yukon Gold (or yellow) potatoes,
peeled and diced 1/2 head white cabbage, cored, thinly shredded
fresh chives or parsley, chopped, for garnish
In a heavy soup pot, heat the olive oil on medium heat, and sauté the onion until softened. Add the carrots, cabbage and spices, sea salt and pepper, stir and cook gently for ten minutes.
Add in the vegetable broth and potatoes, bring to a boil over high heat, then lower the heat and simmer until vegetables are tender, about 20 to 30 minutes.
When the vegetables are done, carefully ladle the soup mixture into a processor or blender, reserving about a cup of the whole vegetable pieces in the soup pot. Cover and puree the soup mixture until it is smooth, then pour the pureed soup back into the soup pot, stirring it together with the reserved vegetable pieces. Stir in 1/2 cup (or more if needed) milk or non-dairy milk, and gently heat it through, being careful not to bring the soup to a boil. Add in cream/soy cream, if desired. Ladle the soup into serving bowls and garnish with some fresh chopped chives. Serves 4-6.
Pumpkin Soup Use canned pumpkin or squash for this festive golden soup - deceptively simple to prepare. Stir in some creamy almond or cashew butter for added protein. 2 tablespoons olive oil 1 medium onion, diced 4 carrots, peeled, chopped 2 celery stalks, chopped 1/4 tsp. ground ginger 1/4 tsp. nutmeg 1/2 tsp. GF allspice 1/2 tsp. GF curry powder
or Pumpkin Pie Spice salt, pepper, to taste 1 14.5 oz. can pumpkin, 6 cups vegetable broth
(or 2 cups fresh, peeled and cubed) 1 sweet potato, peeled, cubed 2-3Tbs dry sherry 1/2 to 1 cup light cream, toasted pumpkin seeds for garnish
or coconut milk, to taste In a heavy soup pot, heat the olive oil over medium heat, and sauté the onion for about 5 minutes until softened. Add in the chopped carrots and celery, and stir in the spices. Lower heat and gently cook for about 10 minutes, being careful not to brown the onions. Add in the pumpkin, sweet potato and vegetable broth, and stir together. Add in the dry sherry, stir, and bring to a slow simmer, cooking the soup for about 25-35 minutes until the vegetables are tender. Remove from heat, and puree the soup in a blender (carefully ladle the soup into a blender not more than half full; cover and puree the soup until it is smooth and creamy; return the puree to soup pot). Taste and adjust the seasonings. Return the pot to low-medium heat. Stir in the cream or coconut milk, if desired, and blend till smooth. When the cream or coconut milk is warmed through, serve at once. Sprinkle of nutmeg and toasted pumpkin seeds. Serves 4-6.
Vegetarian Minestrone 4 cups low sodium V8 juice or tomato juice 4 cups water 1 Tbs olive oil 1/2 onion, diced 3 cloves garlic, minced 3 carrots, medium, chopped 1 cup cubed butternut squash 1 cup fresh green beans, cut pinch sea salt 1/2 tsp ground pepper
1 zucchini, medium, halved lengthwise, sliced into half moons 1 can beans: I used chick peas, or white beans, drained, rinsed 2 tsp Italian Herbs (oregano/thyme/basil/marjoram) 1/2 tsp spice (cumin, curry, or red pepper flakes), to taste a good dash of balsamic vinegar, or lemon juice, to taste
Add a pinch of sugar if the broth is too acidic Add more water, if necessary Add a splash of red wine Optional additions: Add corn, or green chiles, cubed potatoes or parsnips, celery or jicama Heat a large soup kettle (heavy bottomed pot) on medium heat and saute the onion in olive oil until transparent. Add the rest of the ingredients and stir. Cover and bring to a high simmer; then reduce heat to simmer the soup for about 45 minutes until the vegetables are tender-crisp. Taste for seasoning adjustments. Servings: 5-6 *This soup tastes better the second day, as the flavors mingle and develop
Vegetarian Mulligatawny The ingredient list looks long, but it's basically a bunch of veggies. It goes together quickly. Add chickpeas for more protein. 3 Tbs olive oil or vegetable oil 1 1/2-2 tsps curry powder 1/4 tsp cayenne pepper, to taste 1 medium onion, diced 2 cloves garlic, minced 2 carrots, peeled and diced 1 cup cauliflower florets, chopped 1 large potato, peeled and diced 6 cups vegetable broth juice from 1 lime 1 14 oz. can GF diced tomatoes sea salt, to taste 1 14 oz. can coconut milk 1 pinch of sugar, to taste 1 Granny Smith apple, peeled, cored and diced
Heat the olive oil over medium high heat in a medium size soup pot. Add the curry and cayenne and stir for 1 minute. Add the onion, carrots, cauliflower, apple, and potato and sauté until softened, 7 to 10 minutes. Stir in the broth and tomatoes; season with salt, if desired. Bring to a boil and reduce heat, cover and simmer the soup, stirring occasionally, until vegetables are tender, about 20 minutes. Add the coconut milk and a pinch of sugar. Taste for seasoning adjustments. Heat through. *see note If you desire a smooth soup, puree the soup in batches, covered in a blender until smooth. Return it to the soup pot. Heat over low heat until serving. If you prefer more texture, puree only half the soup, or mash lightly with a potato masher until you have the consistency you desire. * Tonight we also added a can of rinsed, drained chick peas for more protein. Servings: 6
African Bean Soup 3 Tbs olive oil 1 red onion, diced 3 cloves garlic, minced 1 cup carrots, thinly sliced 1 quart GF vegetable broth 2 cups water salt and balck pepper, to taste 1 Tbs red wine vinegar - or lime juice 1/4 tsp crushed red pepper flakes 1/2 cup natural peanut butter
1 yellow bell pepper, cored, seeded, diced fine 1 14-oz. can black-eyed peas, drained, rinsed 1 14-oz. can white beans, drained, rinsed 1 14-oz. can black beans, drained, rinsed 1 1/2 teaspoons GF curry or cumin, or more to taste 1 Tbs brown sugar or unsulphured molasses 1/3 cup finely chopped basil or cilantro leaves
Heat the olive oil in large soup pot. Add the onion, garlic, carrots and yellow pepper. Cook for 5 -7 minutes until softened. Add the black eyed peas, beans, broth, vinegar and red pepper flakes. Cook, covered, until ingredients the vegetables are tender, about 30 minutes. Stir in the peanut butter, curry spice, brown sugar, and chopped herbs. Taste for seasoning adjustments, add salt and pepper. Servings: 8
