Healthy Soups

OK, my kale soup recipes (I have many!) need some organizing, so Instead I'll start with a summer soup on this very cold, wintry New England day:



Pat's Favorite Gazpacho

- 5-6 large tomatoes (blanch and peel)

- 1 green pepper (chopped)

- 1 red pepper (chopped)

- 1/2 of one large or 1 of two small cukes (chopped all and save 1/2 for garnish)

- 1 large Vidalia onion (chopped)

Blend all in Food Processor



Add fresh ground pepper/ 1/2 teaspoon sugar or stevia and 1/4 tsp salt

Add 2 tablespoons olive oil

Add 1 teaspoon Worcestershire sauce

Add 1/2 cup red wine vinegar

Add. 1/4 tsp cayenne pepper ( delete if you don't like a "punch")



Add 3-4cups tomato (or V-8) juice



Serve with croutons, chopped cucumbers , and/or chopped chives

This is a fun soup to serve in Margarita glasses with three cooked shrimp floating on the top with the chopped chives.

Check out the main Breastcancer.org site too, in the Organic Living section of the Lower Your Risk area to find a selection of tasty, healthy recipes, including soups.

Judith and the Mods

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Thanks, will do!

This is a very healthy yummy recipe...Hope you enjoy!

Kal-iflower Stoup

(Stoup - thicker than soup and thinner than stew)
Serves 4

3 Tablespoons extra-virgin olive oil (EVOO)
2 or 3 Organic Yukon potatoes, scrubbed and cubed
1 Large Organic Onion chopped
5 Cloves Organic Garlic minced
3 Tablespoons fresh chopped Organic Chives
1 Head Organic Cauliflower, washed and cut in bite size pieces
½ 7oz jar Roasted Red Pepper, drained, diced
8 cups Organic Broth (Vegetable or Chicken)
1 pound bundle Organic Kale, stems cut out, leaves cut in bite size pieces
Pinch Nutmeg
Freshly grated Romano to sprinkle on top

Heat EVOO in Dutch-oven over medium heat.  Add potatoes, onion, garlic, chives, salt, pepper and cook, stirring frequently until veggies soften a little (7 - 8 minutes).  Add Cauliflower and cook a few minutes.  Stir in red peppers and broth, cover and bring to a boil. Add Kale by stirring in a handful at a time.  Add pinch of nutmeg and cook 5 more minutes.  Adjust salt and pepper to your taste, if needed.  Ladle soup into bowls and sprinkle with freshly grated Romano.  Enjoy!

ETA:  I do freeze the soup.  The only thing that I notice is that the cauliflower is softer and breaks up easier than before freezing, but the taste is the same.

Ditto!

Ooh, yes, I want to try that, too!  Maybe even tomorrow, since I have all the ingredients.

FLWarrior, my DH is diabetic so I will need to sub something for the potatoes or else just omit them. Winter squash?  Lentils?  What do you think?

ps. Hi everyone! I just now found out y'all were all over here having a soup party without me!   

I made it last weekend with a HUGE head of cauliflower and a smallish potato.  I wound up with a lot of unexpected guests that night, so to stretch the soup a little I added a 28 oz can of Muir Glen diced fire-roasted tomatoes with their juices.  I also added several spices-- it was tasty prepared as written, but my family likes things a bit more seasoned.  I can't remember exactly what I added because I just started reaching for spice jars on the fly, honestly, but I know I added some big pinches of ground chipotle chili powder for depth, ground cumin, and oregano flakes.  Maybe some basil, too.  Everyone enjoyed it very much!

What a great thread. I make soup nearly every week and freeze it for my lunches at work. I've been doing this for about a year and a half and have learned through trial and error that some freeze better than others. This recipe for pasta fagioli freezes nicely. Yum, yum!!

2 tsp vegetable oil
1/2 cup chopped onion
1/3 cup chopped carrot
1/3 cup chopped celery
2 tsp minced fresh garlic
3 1/2 cups vegetable or chicken stock
1 can whole tomatoes (19 oz)
1 tsp dried oregano
dash of salt and freshly ground black pepper
3 cups canned red kidney beans, drained and rinsed
1/2 cup elbow macaroni or small shell pasta
3 Tbsp grated Parmesan cheese
1/4 cup chopped fresh basil or parsley
1 1/2 tsp dried basil

Spray a large non-stick saucepan with cooking oil, add the vegetable oil and place over medium heat. Sauté the onions, carrots, celery and garlic for 5 minutes.

Stir in the stock, tomatoes, sugar, dried basil, oregano, salt, pepper and 2 cups of the beans. Mash the remaining 1 cup beans and stir into the mixture. Bring to a boil, crushing the tomatoes with the back of a spoon. Reduce the heat to a simmer and cook covered for 15 minutes, stirring occasionally.

Stir in the pasta. Cook for 5 to 8 minutes, until the pasta is tender but firm. Ladle into individual bowls and sprinkle with Parmesan and basil.

******************

This soup is high in fibre and low in fat/calories!! 

Momine, any reason that red lentils were your choice for that tasty sounding spicy soup? I have to confess that until this year, I lived a life w/o lentils....and now love lentil soups, but don't quite "get" the difference...my last red lentil soup came out pretty greenish looking...and tasted as good as the green lentil one I'd made the week before. Love the inclusion of the chili pepper.

Let's keep the healthy soup recipes coming....we're almost on page two!

I love having one recipe-dense place to quickly look up a variety of good healthy soups. Thanks!

Dancetrancer mentioned the benefits of tumeric on another thread, so I tried this soup and really liked it (my changes listed below):

Moroccan Red Lentil Soup from http://www.culinate.com/books/collections/all_books/art_of_the_slow_cooker/moroccan_red_lentil_soup

2 Tbsp. extra-virgin olive oil
2 large onions, cut into medium dice
2 cloves garlic, minced
2 tsp. ground coriander
1 tsp. ground cumin, preferably ground from whole seeds toasted in a dry skillet
1 tsp. ground turmeric
½ tsp. sweet paprika
¼ tsp. ground cinnamon
1½ tsp. kosher salt
½ tsp. ground black pepper
7 cups vegetable broth
1 can crushed tomatoes
2 cups dried red lentils, picked over, washed, and rinsed
~ Pinch of red-pepper flakes
~ Juice of 1 lemon (see Note)
3 Tbsp. chopped fresh flat-leaf parsley
1 Tbsp. chopped fresh cilantro 

Heat the olive oil in a large Dutch oven or saucepan over medium-high heat. Add the onions and cook until tender, about 3 minutes. Add the garlic, coriander, cumin, turmeric, paprika, cinnamon, salt, and pepper, and cook for another minute. Add the broth and tomatoes and heat to boiling.
Pour the mixture into a 5- to 6-quart slow cooker. Stir in the lentils, cover the cooker, and cook for 4 to 5 hours on high, or 8 to 10 hours on low, until the lentils are tender.
Stir in the pepper flakes, lemon juice, parsley, and cilantro, cover, and cook on high for 10 minutes. Serve hot.

I used less onion, plain old lentils (although I'm sure the red would be great), a quart of chicken broth plus 3 cups of water, extra cumin because I didn't have coriander, and I left out the lemon and herbs because I didn't have any on hand. It still tasted really good, and I'm giving tumeric (and Dancetrancer) all the credit! 

It does sound delicious....can't wait to put it together. I had tumeric in a Persian cauliflour quiche this week, and I can never quite decide if I like it.....but really love all of the other spices involved, and will enjoy tumeric's health benefit! Thanks Chicago!