Butternut Squash Soup with Coconut and Ginger

This warming soup is a perfect light meal for the wintertime.  Add some whole grain bread and a green salad to complete the meal.

Ingredients:

2 large butternut squash, cut in half, and seeded

4 tablespoons unsalted butter (or coconut oil for vegan option)

salt and fresh ground pepper to taste

1 tablespoon extra-virgin olive oil

2 medium onions, finely chopped

1 leek, white and tender green parts only, thinly sliced

2 tablespoons peeled and finely minced fresh ginger

1 teaspoon curry powder

1/2 cup dry white wine

6 cups vegetable broth

1 can unsweetened coconut milk (about 1-1/2 cups)

1 fresh thyme sprig + extra for garnishing if desired

Instructions:

1.     Preheat oven to 350 degrees F.  Set the squash, cut sides up, on a baking sheet.  Fill each cavity with 1/2 tablespoon of the butter; season with salt and pepper.  Roast the squash for about 1 hour and 20 minutes or until tender.  Cool until you can safely handle it.  Remove peeling and cut into large pieces.

2.     While squash is roasting, in a large soup pot, melt the remaining 2 tablespoons butter in the olive oil.  Add the onions and leek, ginger, and curry powder and cook over moderate heat until lightly browned.  Add the wine and cook until evaporated.

3.     When onion mixture is finished, and butternut is ready, combine both in a food processor, and process until pureed smoothly.  Add back to the soup pot.

4.     Add the broth and coconut milk.  Using a whisk or hand-held blender, mix all well.  Add single thyme sprig.  Simmer over moderately low heat for about 20 minutes or until heated through.

5.     Discard the thyme sprig.  Add additional salt and pepper to taste as desired.  Ladle into bowls and sprinkle with additional fresh thyme leaves if desired.

Serves 6-8

Preparation time: about 1 hour

Adapted from a recipe in Food and Wine, Oct 2005

Curried Carrot Soup

Adapted from “Eating Well”: http://www.eatingwell.com/recipes/curried_carrot_soup.html

Prep and Cooking time:  45min

Servings: 6

Ingredients:

• 3 tablespoons olive oil
• 2 teaspoons curry powder
• 2 teaspoon finely chopped ginger
• 8 medium carrots, peeled and thinly sliced
• 4 medium stalks celery, thinly sliced
• 1 medium onion, coarsely chopped
• 5 cups chicken or vegetable broth
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• Freshly ground pepper, to taste

Directions:

• Cook oil and curry powder in a large saucepan over medium heat, stirring, until fragrant, 1 to 2 minutes. Stir in carrots, celery and onion; toss to coat in oil. Cook, stirring frequently, for 10 minutes. Stir in broth. Bring to a boil. Reduce heat and simmer until the vegetables are very tender, about 10 minutes. Remove from the heat; let stand 10 minutes. Lay a paper towel over the surface of the soup to blot away the oil that has risen to the top. Discard the paper towel.
• Working in batches of no more than 2 cups at a time, transfer the soup to a blender and puree (use caution when pureeing hot liquids). Return the pureed soup to the pan, place over medium heat and heat through. Season with lemon juice, salt and pepper.

Thai Coconut Soup

Just whipped up this super easy soup for dinner the other day! Was so simple and delicious that I have to share it with everyone. You can use Tofu instead of the chicken and can substitute the fish sauce with a few dashes of salt. This soup would be great on top of brown rice and a bed of fresh spinach.

Cynthia Lair, Feeding the Whole Family: 2008

Prep time: 30-45 minutes

Yield: 5-6 servings

Ingredients:

2 tablespoons olive oil (or coconut oil)

1 onion, thinly sliced into half-moons

2 to 3 cloves garlic, minced

1 teaspoon sea salt

2 tablespoons grated ginger

½ teaspoon crushed red pepper

1 teaspoon ground coriander

1 teaspoon ground cumin

1 6-8 inch lemongrass

½ pound boneless, skinless chicken breast (or 1 package firm tofu)

2-3 cups water, filtered

1 (14 ounce) can coconut milk

3 to 4 tablespoons fish sauce

1 large baby bok choy, sliced thin

¼ cup chopped fresh cilantro

Directions:

1. Heat oil in a 4-quart pot over medium heat. Stir in onion, garlic, and salt and saute until onion is translucent. Add ginger, red pepper, coriander, and cumin and cook until fragrant, 2 minutes.
2. Bisect the lemongrass stalk lengthwise. You will see a small core at the bottom. Cut out the core and chop ½ inch or so of the stalk where it is tender. Add chopped lemongrass to the other spaces and reserve the rest of the stalk.
3. Add chicken or tofu if desired, and saute with the onions and spices, stirring, until well done.
4. Stir in water, coconut water, fish sauce, and the lemongrass stalk and simmer until chicken is thoroughly cooked and flavors well blended, about 10 minutes. Add bok choy and cilantro and simmer another 5 minutes. Remove stalk before serving.

Easy Miso Greens Udon Soup

This tasty soup can be fortified with cubed tofu or tempeh for increased satisfaction. Serve with thin sliced cucumbers dressed in rice wine vinegar and toasted sesame oil, and a fruit plate for dessert.

Serves: 4

Cook Time: 25 minutes

Ingredients:

1- 8 oz package dried udon noodles

1 tblsp salt

1 tetra pak carton of organic chicken or veggie broth

2 cloves garlic, peeled, de-germed, and minced

1” knob of ginger, peeled and minced

2 tsp toasted sesame oil

2 tblsp fish sauce (optional)

1 tsp wakame or arame seaweed (optional)

8 oz firm tofu or tempeh, cubed into dice size (optional)

½-1  bunch dandelion greens, chopped into bite size pieces (or 3-4 bok choy if dandelion greens are not available)

3 tblsp. Miso paste of choice (try organic)

Soy sauce to taste

Instructions:

-          In a medium sauce pot, fill with water, add salt, and heat to boil. When boiling, add udon noodles, and cook according to directions (minus 3 minutes- you want the noodles slightly undercooked). Drain and set aside.

-          In a large soup pot, head the sesame oil over medium heat, and add the garlic and ginger. Saute until the garlic starts to brown; add the broth from the tetra pack. Add the semi-cooked noodles, and bring to a mild boil (3-4 minutes).

-          Add the leafy greens, and the optional ingredients  (seaweed, tofu, fish sauce). Let cook for another 2 minutes. Turn the heat off (or cook until the noodles are done to your liking).

-          Remove about ½ cup of broth in a pyrex measuring cup and let cool for a minute. Mix the miso paste into this reserved broth, whisking with a fork to eliminate any lumps. When fully emulsified, add back to the large pot of soup, and stir to incorporate. Do not reheat the soup or you will cook the precious probiotic bacteria found in the miso. Taste the soup for seasoning; add soy sauce if more salt is needed.

-          Enjoy served up quickly in four large bowls, with chopsticks if you are feeling adventurous!

-          Reheats well for a quick meal the next day.

Super Energy Kale Soup

Recipe from The World’s Healthiest Foods website.

This fresh soup is a great way to get your veggies in! Get creative and add your favorite vegetables, or perhaps some cooked, drained, and rinsed garbanzo beans for extra protein.

Prep time: 15 minutes

Cook time: 20 minutes

Serves: 4

Ingredients:

1 medium onion, chopped

4 cloves garlic, chopped

5 cups chicken or vegetable broth

1 medium carrot, diced into 1/4 inch cubes

1 cup diced celery

2 red potatoes, diced into ½ inch cubes

2 tsp dried thyme

2 tsp dried sage

3 cups kale, rinsed, de-stemmed, and chopped small

Salt, pepper to taste

Olive oil (optional)

Instructions:

Heat 1 Tbsp of the broth in a medium soup pot over medium heat (don’t let it evaporate). Stew the onions in the broth for 5 minutes, add the garlic for the last minute.

Then, add the broth, carrots, celery, and bring to a boil. Once boiling, reduce the heat to a simmer, and let simmer for another 5 minutes.  Add the potatoes and herbs, and let simmer for another 6 minutes.

Add the kale, and cook for another 3 minutes.  All the vegetables are now cooked perfectly! Serve up as is, or with a tsp of olive oil drizzled over the top.

Recipe adapted from http://whfoods.org/genpage.php?tname=recipe&dbid=214 Febrauary 5, 2012.

Carrot Coconut Soup

This is another recipe taken from the George Mateljan Foundation at www.whfoods.com. The ginger and curry powder add great flavor to this easy-to-prepare soup.

Prep and Cook Time: 30 minutes

Yield: ~ 4 servings

Ingredients:

1 large onion, chopped

1 tablespoon + 3 cups chicken or vegetable broth

2 tablespoons fresh ginger, sliced

4 medium cloves garlic, chopped

1 teaspoon curry powder

2 cups sliced carrots, about 1/4-inch thick

1 cup sweet potato, cut into about 1/2-inch cubes

5 ounces canned coconut milk

salt and white pepper to taste

Directions:

1. Chop onion and let it sit for at least five minutes to bring out its health benefits.
2. Heat 1 tablespoon of the broth in a medium soup pot. Sauté onion in broth over medium heat for about 5 minutes, stirring often.
3. Add garlic and ginger and continue to sauté for another minute.
4. Add curry powder and mix well with onions.
5. Add broth, carrots, and sweet potato; simmer on medium high heat until vegetables are tender, about 15 minutes.
6. Add coconut milk.
7. Blend in batches, making sure blender is not more than half full. When it's hot, and the blender is too full, it can erupt and burn you.
8. Add salt and pepper to taste.
9. Return to soup pot and reheat. 

 
© 2001-2011 The George Mateljan Foundation

Super Energy Kale Soup

Prep and Cook Time: Prep and cooking time: 40 minutes 

Yield: Serves 4.

 

Ingredients:

 

1 medium onion, chopped

4 cloves garlic, chopped

5 cups chicken or vegetable broth

1 medium carrot, diced into 1/4-inch cubes (about 1 cup)

1 cup diced celery

2 red potatoes, diced into 1/2-inch cubes

3 cups kale, rinsed, stems removed and chopped very fine

2 tsp dried thyme

2 tsp dried sage

salt and pepper to taste

Directions:

1. Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
2. Heat 1 tablespoon of the broth in a medium soup pot.
3. Saute onion in broth over medium heat for about 5 minutes, stirring frequently.
4. Add garlic and continue to saute for another minute.
5. Add broth, carrots, and celery to the pot and bring to a boil over high heat.
6. Once boiling, reduce heat to a simmer and continue to cook for another 5 minutes. 
7. Add potatoes and kale and cook until potatoes are tender, about 15 more minutes.
8. Add rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.

© 2001-2011 The George Mateljan Foundation 

Magnificent Miso Soup

Miso, a paste made from soybeans, is a traditional food in Japan and is also used in the macrobiotic diet. It has been touted for its anti-cancer properties as well its ability to rid the body of radioactive compounds and preserve beautiful skin. With the addition of the ingredients below, this soup is a powerhouse of nutrition and immune boosting elements.

3 cups of water

½ sweet potato, chopped into small thin slices

½ cup of dried or fresh shiitake mushrooms, stems removed

2-3 strips of dried wakame, cut into small pieces

3 tablespoons of miso paste (I like West Braes’ Organic Mellow) Add more/less to taste

1/8 cup of water for miso paste mixture

½ medium sized onion, chopped

2 medium sized stalks of Kale or chard chopped

1 carrot chopped

1/3 package of soba noodles or ¾ cup pre-cooked brown rice

1 cup of fresh spinach or watercress, chopped

½ tablespoon of sesame seeds

Heat water in a medium sized pot. Throw in the thinly sliced sweet potato and let simmer for 5 minutes. Add shiitake mushrooms (if using dried, if not add them last with watercress/spinach) and wakame and chopped onion and let simmer on medium heat for 5 more minutes allowing them to soften. While that simmers, place the miso paste in a bowl with 1/8 cup in water. Stir together until the paste has dissolved and any large clumps are gone. Set aside. Then chop up the kale/chard into small pieces and the carrot and add both to simmering broth. Continue to simmer for 3 more minutes. Next add the soba noodles or water into the water. Continue to simmer for 4 more minutes. Stir periodically. Add and stir in the chopped spinach/watercress and continue to simmer soup for 1-2 more minutes. Remove the pot from the stove and stir in the miso paste mixture that has been set aside until it has blended well with the soup. (Note: do not allow miso to boil as it will destroy its healthy enzymes!) Sprinkle sesame seeds on top of soup and serve.

Preparation Time: 20 minutes

Makes 2 hearty servings

Original recipe by Mary Purdy

Lentil Sweet Potato Soup

Sweet potatoes combine well with just about any food. In this recipe, sweet potatoes plus lentils make a tasty soup.

Preparation time: 25 minutes preparation. Cook time: 50 minutes cooking time (majority of cooking time requires minimal monitoring).

Serves four as a main dish.

Ingredients

• 2 tablespoons olive oil
• 1 tablespoon sesame oil
• 2 large red onions, diced
• 4 garlic cloves, minced (to save time, you can use minced garlic in a jar)
• 1½ teaspoons dried thyme
• 10 cups vegetable stock (to save time, use vegetarian bouillon cubes to make vegetable stock; omit salt if you use bouillon)
• 1¼ cups green, brown, or red lentils
• 2 stalks of celery, sliced
• ½ cup minced fresh parsley, divided
• 2 medium sweet potatoes (1 pound), peeled and diced
• ½ teaspoon salt (omit salt if you use bouillon instead of fresh vegetable stock)
• Freshly ground pepper to taste

Instructions

• In a large pot, warm the olive and sesame oils over medium-high heat. Add onion. Sauté while stirring lightly until onions are soft (5-7 minutes).
• Add garlic and thyme. Cook for an additional 2-3 minutes. Do not overcook garlic. If garlic starts to brown, turn down the heat.
• Raise the heat to high. Stir in stock, lentils, celery, and ¼ cup of the parsley.
• Bring mixture to a boil, then reduce the heat to a simmer.
• Cook, uncovered, for 30 minutes.
• Add the sweet potatoes and cook 20 more minutes, or until the sweet potatoes are tender.
• Remove 2 cups of the soup and place in a blender. Carefully blend until thick and smooth. CAUTION: Be very careful when blending, letting steam and heat escape every few seconds by lifting blender lid slowly throughout blending. If steam and heat build up, the lid can blow off the blender (skip the blender step if thinner soup is desired).
• Return the blended soup to the pot with the remaining ¼ cup parsley. Stir and cook 1 more minute to blend.
• Add fresh ground pepper to taste.
• Serve and enjoy!

Per serving: 380 calories; 45 grams of carbohydrates; 18.5 grams of protein; 14 grams of fat; 15 grams of fiber

Lentil Artichoke Stew

From The Cancer Project

Directions Makes 6 servings 1/4 cup vegetable broth 1 onion, chopped 2 large garlic cloves, pressed or minced 2 teaspoons ground cumin 1 teaspoon ground coriander 1 cup dry (uncooked) red lentils (3 cups cooked) 1 bay leaf 2 cups water juice of 1 lemon 2 24-ounce cans chopped tomatoes (preferably fire-roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice 1 1/2 cups quartered artichoke hearts (1 9-ounce frozen package or 1 15-ounce can) 1/4 teaspoon crushed red pepper (optional) 1/4 teaspoon salt, or to taste 1/4 teaspoon black pepper, or to taste Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add dried lentils, bay leaf, and water to pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender. Remove and discard the bay leaf. Add salt and black pepper, or to taste.

Latin Seitan Stew

The bell peppers in this dish add vitamin C, an antioxidant that plays an important role in boosting the immune system. This dish also contains seitan, a fat-free, high-protein food made from wheat gluten, often used as a substitute for meat. Seitan can be found in health food stores and some large grocery chains. If you’re unable to find seitan, you can substitute 1 cup of cooked lentils in this recipe.

Directions Makes 8 to 10 servings Sofrito: 1/2 onion, chopped 3 garlic cloves, minced 1 red bell pepper, chopped 1 green bell pepper, chopped 1/2 onion, chopped (in addition to sofrito) 2 garlic cloves, crushed 2 cups vegetable broth, divided 3 celery stalks 1/2 cup mashed or blended tomatoes 4 carrots, chopped 2 cups fresh green beans 2 bay leaves 2 teaspoons dried thyme 2 teaspoons dried rosemary 10 red or white small potatoes, chopped into 2-inch cubes 3/4 cup dry millet or quinoa 8 cups water 3 cups chopped tomatoes 1 teaspoon sea salt 2 tablespoons tamari or soy sauce 2 teaspoons ground cumin 1/2 cup red cooking wine 1 8-ounce package seitan, cut into 1-inch pieces 1 1/2 cups green peas Cornstarch or kudzu powder to thicken (optional) Cook the sofrito ingredients (onion, garlic, and bell peppers) with onion, garlic, and 1/4 cup vegetable broth. Stir for 2 minutes. Add celery and mashed tomatoes and cook for a few minutes. Add carrots, green beans, bay leaves, thyme, and rosemary. Stir for 3 minutes. Add potatoes, millet or quinoa, water, and remaining 1 3/4 cups broth. Bring to a boil. Add chopped tomatoes, salt, cumin, and tamari or soy sauce. Cook over medium heat for 15 minutes. Stir in wine and add seitan. Cook for 10 to 15 minutes, or until the grain is cooked. Add peas and cook for 5 minutes. If broth is not thick enough, you may add cornstarch or kudzu powder diluted in red wine or water to thicken. Nutrition Information Per serving (1/8 of recipe): 335 calories 1.8 g fat 0.3 g saturated fat 4.8% calories from fat 0 mg cholesterol 15 g protein 67.7 g carbohydrate 10.2 g sugar 11 g fiber 925 mg sodium 120 mg calcium 6.2 mg iron 77.5 mg vitamin C 3661 mcg beta-carotene 1.4 mg vitamin E This recipe is a preview from the upcoming NEW EDITION of The Survivor's Handbook: Eating Right for Cancer Survival. View The Cancer Project Recipe of the Week Archive

Kale and Rice Chowder

Makes 6 servings

2 teaspoons olive oil
1 cup chopped onion
1 cup chopped red bell pepper
1/2 cup chopped leeks
1/3 cup sliced almonds
1 tablespoon paprika
2 bay leaves
1 1/2 cups water
1 14.5-ounce can diced tomatoes
2 cups Vegetable Broth
2 cups chopped fresh kale
1 cup cooked brown rice
1 cup drained canned garbanzo beans

Heat oil in a large Dutch oven over medium-high heat. Add onion, bell pepper, leeks, and almonds. Sauté for 2 minutes. Add paprika, bay leaves, water, tomatoes, and broth. Bring to a boil. Add kale, rice, and beans. Reduce heat and simmer 10 minutes, or until thoroughly heated.

Indonesian Squash and Spinach Soup

From Sundays at Moosewood

1 t coriander seeds

1 t cumin seeds

1t turmeric

2 small dried chiles

15 blanched almonds (or macademia or candlenuts)

2 slices dried laos root (I didn’t use)

1 large onion, diced

2 large garlic cloves, minced

3 T vegetable oil

2 t grated peeled fresh ginger

1 t salt

2 cups vegetable stock or water (I use stock)

a few whole small curry leaves (optional – I left out)

14 oz can coconut milk

4 cups peeled and cubed butternut or acorn squash

6 small handfuls fresh spinach, coarsely chopped

fresh lime or lemon juice

Grind the coriander, cumin, turmeric, chiles and nuts in a small spice grinder, with a mortar and pestle, or with about ½ c water in a blender (I just ground in a bowl using a fork).

If using the laos root, simmer it in 1 c of water for at least 20 min, replenishing with water as necessary to maintain ½ c of liquid. When the laos root is soft, chop it into bite-sized pieces and reserve it along with the ½ c of cooking liquid.

In a soup pot, briefly sauté the onions and garlic in the oil. Add the ginger and salt and continue to sauté until the onions are translucent. Add the stock and the ground spice mixture to the pot and simmer for 5 minutes. Add the laos root and curry leaves, if using.

Stir in the coconut milk and the squash and gently simmer, uncovered, for about 40 minutes, until the squash is tender. Stir in the chopped spinach and allot it to just wilt. Remove the pot from the heat, squeeze in lemon or lime juice to taste and serve at once.

Note: many variations are possible. Keep to the basic idea, though, of one chunky and one leafy vegetable. Among the chunky, I use eggplant, summer squash or zucchini, or large cucumbers, seeded; among the leafy, I use Chinese cabbage, beet greens, Swiss chard or kale.

A delicate, hard vegetable such as zucchini probably wants the company of a delicate, leafy one such as Chinese cabbage. A heartier one such as eggplant is best with spinach, beet greens or chard. The procedure is the same, just stir in the greens at the end.