Grilled Vegetable Soup

This is adapted from James Peterson's Splendid Soups.

1 large onion, peeled and sliced
1 fennel bulb cut into wedges
12 mushrooms
2 small eggplants, peeled and cut into 1/4 strips, about 12 ounces (I prefer the asian variety)
1 zucchini, cut lengthwise into strips
1 tablespoon olive oil
1 tablespoon of chopped fresh herbs, thyme, oregano, marjoram
2 garlic cloves, peeled and chopped
1-1/2 pounds of tomoates peeled, seeded, chopped  (canned or 4 medium)
6 cups of broth, chicken or vegetable

Add after cooking:
1 large bunch of basil, cleaned stems removed and pepper
Saffron is optional and will add to the depth of the soup

Grill outside or roast in the oven 450 degrees on a cookie sheet.  Spray veggies with olive oil spray.   10 minutes on the grill and 15-20 minutes in the oven.  Once veggies are roasted, cut into smaller 1/2 inch bite size. 

In a 4-quarter pot combine all ingredients except basil.  Bring to a boil, then simmer for about 8   minutes.   Check to make sure the veggies are soft. 

pray the basil leaves with olive oil and chop.  Add basil, season with additioanl pepper.   Serve.  

This freezes well.

Hearty Vegetable Soup

The key to this soup is to add different things to each serving to add variety.

Prep: 20 minutes
Cook: 50 minutes
Makes: 28 cups

• 1 lb. carrots, sliced
• 3 med. onions (1 1/2 lbs.), chopped (4 c.)
• 4 lg. stalks celery, sliced
• 2 lg. cloves garlic, crushed with press
• 2 cans (28 oz. each) whole tomatoes in juice
• 1/2 sm. head green cabbage (1 lb.) thinly sliced (6 c.)
• 3/4 lb. green beans, trimmed and each cut into thirds
• 1 can (48 to 49 oz.) chicken broth
• 6 c. water
• Salt and pepper
• 3 med. zucchini (1 1/4 lbs.), sliced into half-moons
• 2 bags (6 oz. each) baby spinach leaves

1. Coat 12-quart stockpot (or 2 large saucepans) with nonstick cooking spray. Over medium-high heat, add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally.
2. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, 1 teaspoon salt, and 1/4 teaspoon ground black pepper; heat to boiling over high heat, stirring occasionally.
3. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender.
Each cup: About 45 calories, 2 g protein, 9 g carbohydrate, 1 g total fat (0 g saturated), 4 g fiber, 0 mg cholesterol, 410 mg sodium.

Check out the 7 varieties at the following link Soup Diet Basic Recipe - Hearty Vegetable Soup - Good Housekeeping

Roasted Butternut Soup

• YIELD: 6 servings (serving size: about 1 cup soup)       

Ingredients

• 1 (2 1/2-pound) butternut squash
• Cooking spray
• 1 tablespoon extra-virgin olive oil
• 1 1/2 cups chopped onion
• 3 garlic cloves, minced
• 6 cups Roasted Vegetable Stock
• 2 cups coarsely chopped peeled Yukon gold potatoes
• 2 teaspoons chopped fresh sage
• 3/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 bay leaf
• 2 tablespoons chopped fresh parsley
• 2 teaspoons honey

Preparation

1. Preheat oven to 400°.
2. Cut squash in half lengthwise; discard seeds. Place squash, cut sides down, on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 30 minutes or until tender. Cool. Discard peel; mash pulp.
3. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 4 minutes, stirring occasionally. Add garlic; sauté 30 seconds, stirring constantly. Add squash, Roasted Vegetable Stock, and next 5 ingredients (through bay leaf); bring to a boil. Reduce heat, and simmer 45 minutes or until potato is tender, stirring occasionally. Let stand 10 minutes. Discard bay leaf.
4. Place one-third of vegetable mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure twice with remaining squash mixture. Return pureed mixture to pan; cook over medium heat 3 minutes or until thoroughly heated. Stir in parsley and honey.

Cooking Light NOVEMBER 2009

Simple Vegetable Stock

YIELD: 7 cups (serving size: 1 cup)       

Ingredients

• 1 whole garlic head
• 10 cup water
• 2 cups (1-inch) slices onion
• 2 cups (1-inch) slices leek
• 1 cup (1-inch) slices carrot
• 1 cup (1-inch) slices celery
• 1 small turnip, peeled and cut into 8 wedges (about 1/4 pound)
• 1/4 pound cremini mushrooms, halved
• 6 black peppercorns
• 4 parsley sprigs
• 4 thyme sprigs
• 1 bay leaf

Preparation

1. Cut off pointed end of garlic just to expose cloves.
2. Combine garlic and the remaining ingredients in a Dutch oven; bring to a boil. Reduce heat, and simmer 50 minutes. Strain through a fine sieve over a bowl; discard solids. Store in an airtight container in the refrigerator up to 1 week.

Nutritional Information

Amount per serving

• Calories: 6
• Fat: 0.0g
• Saturated fat: 0.0g
• Monounsaturated fat: 0.0g
• Polyunsaturated fat: 0.0g
• Protein: 0.2g
• Carbohydrate: 1.3g
• Fiber: 0.3g
• Cholesterol: 0.0mg
• Iron: 0.1mg
• Sodium: 4mg
• Calcium: 5mg

 

Cooking Light NOVEMBER 2009

Healthy Mushroom Soup

Ingredients
Makes approx 5 pints/2.3 litres
Prep Time 10 mins
Cooking Time 20 mins
Ingredients

* 2lb/900g approx, Mushrooms, sliced thinly mushrooms-small  I use crimini and baby bellas
* 1 Tbsp Extra virgin olive oil (I spray the pan with olive oil)
* 2 Large onions, peeled and chopped
* 2 Cloves garlic, finely chopped
* 4 Heaped tbsp Plain/whole wheat flour  (white flour can be substitued)
* 4 Pints/Mushroom Stock or chicken stock
* 2 Bay leaves
* Handful of fresh parsley, finely chopped
* A sprig of fresh Thyme (leaves only) finely chopped
* Freshly ground black pepper
Method

* Wipe the mushrooms with a damp kitchen towel to remove any dirt
* Slice mushrooms fairly thinly
* Chop the onions
* Heat the oil in a large saucepan
* Add the onions and garlic, cook for a few minutes until softened
* Turn up the heat and add the mushrooms and cook for about 5 minutes, stirring constantly
* Add the flour, and stir well to coat the mushrooms and onions
* Pour in the stock, stir and bring to the boil, add the bay leaves, parsley and thyme
* Simmer for about 15 minutes, stirring occasionally
* Remove the bay leaves
* Allow to cool slightly if preferred
* Either pour carefully into a food blender in stages, and blitz or use a hand held blender in the saucepan and blitz until smooth
* Season to taste
* Serve
* Freezes well

This recipe adapted from JamieOliver.com. Jan 2009  Recipe added by Leslie_J

Mushroom Stock

YIELD: 6 servings (serving size: 1 cup)        

Ingredients

• 2 cups boiling water
• 1/2 cup dried porcini mushrooms (about 1/2 ounce)
• 1 whole garlic head
• 1 tablespoon extra-virgin olive oil
• 2 cups (1-inch) slices onion
• 2 cups (1-inch) slices leek
• 1 pound cremini mushrooms, quartered
• 4 parsley sprigs
• 4 thyme sprigs
• 10 black peppercorns
• 1 bay leaf
• 1/4 cup dry white wine
• 6 1/2 cups water

Preparation

1. Combine 2 cups boiling water and porcini mushrooms in a bowl. Cover and let stand 30 minutes or until tender. Strain through a fine sieve over a bowl; reserve 1 1/2 cups liquid and mushrooms.
2. Cut off pointed end of garlic just to expose cloves; set aside.
3. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and leek; sauté 5 minutes or until tender, stirring occasionally. Add porcini mushrooms, garlic, cremini mushrooms, and next 4 ingredients (through bay leaf); sauté 10 minutes or until cremini mushrooms are tender, stirring occasionally. Add wine; cook until liquid evaporates (about 2 minutes). Add reserved 1 1/2 cups mushroom liquid and 6 1/2 cups water; bring to a boil. Reduce heat, and simmer 50 minutes. Strain through fine sieve over a bowl; discard solids. Store in an airtight container in the refrigerator up to 1 week.

Nutritional Information

Amount per serving

• Calories: 28
• Fat: 2.4g
• Saturated fat: 0.3g
• Monounsaturated fat: 1.7g
• Polyunsaturated fat: 0.3g
• Protein: 0.5g
• Carbohydrate: 1.6g
• Fiber: 0.3g
• Cholesterol: 0.0mg
• Iron: 0.2mg
• Sodium: 3mg
• Calcium: 5mg       

Cooking Light NOVEMBER 2009

Chickpea and Winter Vegetable Stew

Favorites never get old.

Chickpea and Winter Vegetable Stew

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 cup chopped onion
• 1 cup (1/2-inch) slices leek
• 1/2 teaspoon ground coriander
• 1/2 teaspoon caraway seeds, crushed
• 1/8 teaspoon ground cumin
• 1/8 teaspoon ground red pepper
• 1 garlic clove, minced
• 3 2/3 cups Simple Vegetable Stock, divided
• 2 cups (1-inch) cubed peeled butternut squash
• 1 cup (1/2-inch) slices carrot
• 3/4 cup (1-inch) cubed peeled Yukon gold potato
• 1 tablespoon harissa (salsa can be substituted)
• 1 1/2 teaspoons tomato paste
• 3/4 teaspoon salt
• 1 pound turnips, peeled and each cut into 8 wedges (about 2 medium)
• 1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
• 1/4 cup chopped fresh flat-leaf parsley
• 1 1/2 teaspoons honey
• 1 1/3 cups uncooked couscous

Preparation

1. Heat oil in a large saucepan over medium-high heat. Add onion and leek; sauté 5 minutes. Add coriander and next 4 ingredients (through garlic); cook 1 minute, stirring constantly. Add 3 cups Simple Vegetable Stock and the next 8 ingredients (through chickpeas); bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in parsley and honey.

2. Remove 2/3 cup hot cooking liquid from squash mixture. Place cooking liquid and remaining 2/3 cup stock in a medium bowl. Stir in couscous. Cover and let stand 5 minutes. Fluff with a fork.

Yield: 8 servings (1 1/4 cup) Freezes well.

Nutritional Information  Amount per serving

• Calories: 264
• Fat: 2.3g
• Saturated fat: 0.3g
• Monounsaturated fat: 1g
• Polyunsaturated fat: 0.6g
• Protein: 8.3g
• Carbohydrate: 54.5g
• Fiber: 7.5g
• Cholesterol: 0.0mg
• Iron: 2.4mg
• Sodium: 425mg
• Calcium: 92mg

This recipe was adapted by a recipe from

Martha Rose Shulman, Cooking Light  NOVEMBER 2009