Category: Soups

Cookie and Kate

Ingredients

• 4 tablespoons extra-virgin olive oil, divided
• 1 medium yellow onion, chopped
• 2 medium carrots, peeled and chopped
• 2 medium ribs celery, chopped
• ¼ cup tomato paste
• 2 cups chopped seasonal vegetables (potatoes, yellow squash, zucchini, butternut squash, green beans or peas all work)
• 4 cloves garlic, pressed or minced
• ½ teaspoon dried oregano
• ½ teaspoon dried thyme
• 1 large can (28 ounces) diced tomatoes, with their liquid (or 2 small 15-ounce cans)
• 4 cups (32 ounces) vegetable broth
• 2 cups water
• 1 teaspoon fine sea salt
• 2 bay leaves
• Pinch of red pepper flakes
• Freshly ground black pepper
• 1 cup whole grain orecchiette, elbow or small shell pasta
• 1 can (15 ounces) Great Northern beans or cannellini beans, rinsed and drained, or 1 ½ cups cooked beans
• 2 cups baby spinach, chopped kale or chopped collard greens
• 2 teaspoons lemon juice
• Freshly grated Parmesan cheese, for garnishing (optional

Directions

1. Warm 3 tablespoons of the olive oil in a large Dutch oven or stockpot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, tomato paste and a pinch of salt. Cook, stirring often, until the vegetables have softened and the onions are turning translucent, about 7 to 10 minutes.
2. Add the seasonal vegetables, garlic, oregano and thyme. Cook until fragrant while stirring frequently, about 2 minutes.
3. Pour in the diced tomatoes and their juices, broth and water. Add the salt, bay leaves and red pepper flakes. Season generously with freshly ground black pepper.
4. Raise heat to medium-high and bring the mixture to a boil, then partially cover the pot with the lid, leaving about a 1” gap for steam to escape. Reduce heat as necessary to maintain a gentle simmer.
5. Cook for 15 minutes, then remove the lid and add the pasta, beans and greens. Continue simmering, uncovered, for 20 minutes or until the the pasta is cooked al dente and the greens are tender.

Serves: 6 servings

Source: Lentils.ca

Ingredients

• 2 Tbsp (30 mL) canola oil 
• onion, diced 
• 2 carrots, chopped 
• 2 celery stalks, chopped 
• 1 cup (250 mL) diced tomatoes 
• 3 garlic cloves, minced 
• 1/2 tsp (2 mL) salt 
• 1/4 tsp (1 mL) red pepper flakes 
• 1/4 tsp (1 mL) pepper 
• 8 cups (2 L) low-sodium vegetable or chicken broth 
• 1 cup (250 mL) split red lentils 
• 1 bay leaf 
• 3 cups (750 mL) chopped fresh kale, Swiss chard, spinach, or beet greens 
• 2 Tbsp (30 mL) fresh lemon juice
•  ½ cup (125 mL) chopped fresh basil 
• ½ cup (125 mL) chopped fresh parsley 
• 2 tsp (10 mL) finely chopped fresh rosemary
• ½ cup (125 mL) grated Parmesan, for serving

Instructions

1. Heat oil in a large saucepan over medium-high heat. Stir in onions, carrots, and celery. Cook for 5 minutes, until the onions are translucent. Stir in tomatoes, garlic, salt, red pepper flakes, and pepper. Cook for 2 minutes, then add broth, lentils, and bay leaf..
2. Cover, increase heat to high and bring to a boil. Reduce heat to medium-low and simmer until the vegetables and lentils are tender, about 15 minutes.
3. Stir in greens, lemon juice, basil, parsley, and rosemary. Season to taste with salt and pepper.
4. Ladle soup into bowls and garnish with grated Parmesan.

Serves: 6 servings

Source: Uncomplicated

Ingredients:

• 2 tablespoons canola oil
• 1 medium onion, finely chopped
• 3/4 teaspoon salt, divided
• 1 large carrot, finely chopped
• 2 stalks of celery, finely chopped
• 2 cloves of garlic, minced
• 1/2 teaspoon of cumin
• 1/2 teaspoon of dried thyme
• 1 28 ounce can of whole tomatoes, crushed by hand
• 4 cups of water
• 3/4 cup green lentil

Optional: Small Parmesan cheese rind

Instructions:

1. Heat oil in a large pot over medium-low heat. Add onion and 1/4 teaspoon of the salt. Cover and cook gently, stirring occasionally for 6 to 8 minutes until the onions are very soft and just starting to brown. Add the carrots and celery, cover and cook for another 3 minutes. Add the garlic, cumin and thyme, cover and cook for 1 more minute.
2. Add the tomatoes with their juice, water and Parmesan rind (if using) and increase the heat to high and bring to a boil. Add the lentils and remaining 1/2 teaspoon of salt and return to a boil. Reduce heat, and simmer partially covered for about 45 minutes until the lentils are tender.
3. Garnish with fresh parsley and Parmesan.

Serves 6

Source: Cookie and Kate

Ingredients:

• 1/4 cup extra virgin olive oil
• 1 medium yellow or white onion, chopped
• 2 carrots, peeled and chopped
• 4 garlic cloves, pressed or minced
• 2 teaspoons ground cumin
• 1 teaspoon curry powder
• 1/2 teaspoon dried thyme
• large can (28 ounces) diced tomatoes, lightly drained
• 1 cup brown or green lentils, picked over and rinsed
• 4 cups vegetable broth
• 2 cups water
• 1 teaspoon salt, more to taste
• Pinch of red pepper flakes
• Freshly ground black pepper, to taste
• 1 cup chopped fresh collard greens or kale, tough ribs remove

Instructions:

1. Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.
2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
3. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
4. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
5. Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.)
6. Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier soup, add another pinch or two of red pepper flakes.
7. Serve while hot. Leftovers will keep well for about 4 days in the refrigerator, or

Serves: 4

 

Source: Larry

Ingredients:

• Ham bone
• Ham – as much as you want
• 1 chopped onion size dependent on size of batch
• 1 cup of split green peas per 4 cups of water
• 1 tsp vegetable oil
• Pepper to taste

Instructions:

1. In a medium pot saute onions in oil and pepper.
2. Add ham bone, water,  cover and cook for about 2 hours.   Stirring often.
3. When peas have disappeared remove ham bone.
4. For a fancy soup, use immersion blender on soup.
5. Add ham and cook slowly for 30 minutes.
6. If soup is too thick add a little water, but not too much.  Soup is best when consistency of pudding.

Serves: 8

Source: allrecipes.com

Ingredients:

• 1 tablespoon olive oil or canola oil
• 8 large garlic cloves, crushed or minced
• 1 medium yellow onion, chopped
• 4 cups chopped raw kale
• 4 cups low-fat, low-sodium chicken or vegetable broth
• 2 (15 ounce) cans white beans, such as cannellini or navy, undrained
• 4 plum tomatoes, chopped
• 2 teaspoons dried Italian herb seasoning
• Salt and pepper to taste
• 1 cup chopped parsley

Instructions:

1. In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted.
2. Add broth, beans, tomato, herbs, salt and pepper. Simmer 5 minutes.
3. Use a immersion blender to thicken the soup as much as you like.
4. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.

Serves: 4 – 6 Servings

Source: Fresh Flavor Fast

Ingredients:

• 1 tablespoon  olive oil
• 1 small onion, chopped
• 3 Granny Smith applies, cored. pealed, and chopped
• 2 1/2 cups unsweetened apple cider
• 1 teaspoon ground ginger
• 2 1/2 cups of water
• 6 cups of homemade squash puree (see below)
• course salt and freshly ground pepper

For homemade squash puree, roast at 400°, 3 whole acorn squash on a rimmed baking sheet for about 1 hour or until tender when pierced with sharp knife. When squash has cooled enough to handle, slice each squash in half and discard seeds. Scrape out flesh and puree with an immersion blender or food processor.

Instructions:

1. Saute onion in olive oil in a large pot over medium heat for 4 to 6 minutes. Add apples and cook an additional 3 to 5 minutes.
2. Stir in cider, ginger  and water and bring to a boil.
3. Add squash puree and reduce heat. Cook for 15 to 20 minutes. Season with salt and pepper and serve.