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Currently showing posts tagged soup

  • Curried Butternut Squash Lentil Soup

    Here are my two favorite creations so far this fall. I made them both on a whim last night for Nick, as he had a long day at work and had been requesting some curried butternut squash soup for a while. Little did I know how fantastic this particular soup would turn out!  This soup is jam packed with flavor and nutrition. Protein from the red lentils and tons of vitamins and fiber from the squash. 


    Curried Butternut Squash Lentil Soup (Protein packed!)
    Serves 6-8
    Prep time: 15 minutes Cook time: 25-30

    Ingredients:
    2 lb butternut squash, peeled, de-seeded, and cubed
    1 medium yellow onion, diced
    2 cloves garlic, chopped
    1" piece of ginger, peeled and chopped
    1 cup red lentils
    4 cups vegetable broth (about 1 carton)
    1/4 tsp red pepper flakes, or more to taste
    1 Tbsp cumin seed, whole
    1 Tbsp brown mustard seeds
    1 can coconut milk
    1 tsp salt, or more to taste
    1/4 cup cilantro, chopped (optional)
    1 Tbsp medium-high heat oil
    (optional: add 1 tsp turmeric and 1/2 tsp black pepper, for extra anti-inflammatory benefits)

    1. In a large soup pot, or dutch oven, heat oil over medium heat. Add mustard seeds, cumin seeds, and red chili flakes. Heat until mustard seeds begin to pop, about 1-2 minutes. Do not let cumin burn.

    2. Add onion, garlic, and ginger. Cook over medium-low heat with lid on for 2-3 minutes until onion begins to soften. Add cubed squash and red lentils and stir to coat. Add broth and bring to a gentle simmer. Cover pot and cook over medium low heat for 15-20 minutes until squash is very soft and mashable.

    3. Add coconut milk and stir to combing. Add salt (and black pepper and turmeric if using) to taste. Add cilantro if using. The soup will be chunky at this point. Eat as is, or use an immersion blender to blend until creamy. You can also use a regular blender, but you will have to blend in batches. Keep warm on low heat. Freezes well!




  • Chickpea Miso & Greens Soup

    This soup came about by experimenting with my beloved chickpea miso paste (which is simply miso made from chickpeas instead of soybeans). It has a delicate, mild flavor and is easy to incorporate into many recipes for a burst of fermented nutrition and complex umami flavor. The company that makes it is called Miso Master and it's often found in the miso section of many markets. I also used a good amount of garlic, green veggies, and our favorite, mushrooms. A bit of sesame oil and thick rice noodles turns this into a hearty springtime soup. You can throw it together in 15 or 20 minutes and have dinner and lunch for the next day in no time. Super easy, here's the recipe.


    Chickpea Miso & Greens Soup

    2-3 cloves of garlic, chopped

    1/2 onion, thinly sliced

    1 small head broccoli, chopped into florets

    1 cup baby spinach, coarsely chopped

    1 cup mushrooms, thinly sliced

    1/2 cup green peas (frozen is fine)

    2  Tbsp chickpea miso (or regular soybean miso, if you prefer)

    4 cups of water

    1 "bundle" of dry rice noodles (or 1/4 package)

    1 1/2 Tbsp toasted sesame oil

    1 Tbsp coconut aminos (or regular soy sauce)

    salt and black pepper to taste


    1. Begin by cooking your rice noodles as directed, drain, set them aside in colander.

    2. In the same pot you used to cook the noodles, add 1 Tbsp of sesame oil, sliced onions, and chopped garlic and saute over medium heat 4-5 minutes until onions are browning.

    3. Add mushrooms and continue cooking until they lose some of their moisture and begin to brown a bit as well. Add broccoli, cover pot and cook 30 seconds more.

    4. Add 4 cups of water to pot and bring to a low simmer. One tablespoon at a time place the miso into a ladle, dip in the pot to fill with water, and stir the miso with a spoon until the paste dissolves. Add it to the pot and repeat with the second tablespoon.

    5. Add coconut aminos (or soy sauce), spinach, and peas. Cover and cook 2 minutes more until spinach has softened and peas are bright green. Stir in rice noodles, 1/2 tablespoon of sesame oil, and season to taste with salt and pepper. Serve immediately. Enjoy!

  • Chickpea Miso Soup With Shiitakes and Toasted Sesame

    Chickpea Miso Soup With Shiitakes and Toasted Sesame

    This soup is naturally vegan, soy free, and extremely good for you. The garlic and shiitakes act as natural immunity boosters, and the cabbage along with the miso are both known to prevent cancer. Feel free to add or take away veggies as you wish, it will be good no matter what! I used Miso Master Chickpea Miso, which is fairly easy to find in natural food stores. You only need 2 tbsp for this recipe, so a 1lb tub will last quite a while. It also makes yummy dips, spreads and sauces....packed with beneficial probiotics and imparting a rich umami taste hard to find elsewhere. Great thing to have in fridge! Here's the recipe.

    Chickpea Miso, Shiitake, and Sesame Rice Noodle Soup

    i package of rice noodles

    1/2 onion, thinly sliced

    3 cloves of garlic, chopped

    large handful of shiitake mushrooms, thinly sliced

    1/4 head of cabbage (or broccoli, bok choy, cauliflower, etc) thinly sliced

    1/2 zucchini, sliced (optional)

    2 cups vegetable broth (or water)

    2 tbsp chickpea miso

    1/2 cup sesame seeds, toasted

    sesame oil and salt

    1. Bring pot of water to boil, add rice noodles, cook according to directions, drain and rinse. Set aside.

    2.  Saute onion and mushrooms slices in 2 tbsp sesame oil for 2-3 minutes. Add chopped garlic, and zucchini, if using. Saute 2 minutes more. Add sliced cabbage and broth, cover and let simmer on low for 5 minutes.

    3. While veggies are simmering, heat sesame seeds in dry pan over low heat, stirring often. When they start to brown and are fragrant, they are done. Remove from pan and set aside (if you have one, grind them slightly in mortar and pestle-takes flavor to another level)

    4. Turn heat off on veggies and gently stir miso into soup until incorporated.

    5. Put rice noodles in bowl, pour veggie soup over top, and sprinkle generously with toasted sesame seeds and salt. Enjoy!