dishin' nutrition Avatar

Posts tagged soup

Puréed Vegetable Soup

image

I’ve been missing gazpacho.  I love getting a hit of lots of vegetables in the afternoon - so much better than that cookie that’s always calling my name! But it’s been way too cold for gazpacho.  Therefore, I present to you Puréed Vegetable Soup. This recipe was adapted from Chef Danilo Alfaro and yields six 8oz. servings at 95 calories a pop!

ingredients

2 medium carrots, peeled
2 large celery stalks
½ medium turnip
1 cup shredded cabbage
½ cup chopped leek (white part)
1 medium Russet (or other starchy) potato
2 Tbsp unsalted butter
1 medium onion, peeled and roughly chopped
1 clove garlic, peeled and crushed
1 tsp white wine vinegar
4 cups low sodium vegetable broth 
Kosher salt and ground pepper, to taste

directions:
  1. Cut carrots, celery and turnip into (roughly) same-sized pieces, about ½ inch to 1 inch thick. Don’t worry about precision — the soup is going to be puréed anyway. We just want the pieces to be of uniform size so that they cook evenly.
  2. Peel the potato and cut it into pieces about the same size as the other vegetables.
  3. In a heavy-bottomed soup pot, heat the butter over a low-to-medium heat.
  4. Add the onion, garlic and veggies and cook for 2-3 minutes or until the onion is slightly translucent, stirring more or less continuously.
  5. Add the wine and cook for another minute or two or until the wine seems to have reduced by about half.
  6. Add the vegetablestock, increase the heat to medium-high and bring to a boil. Then lower the heat and simmer for 5 minutes, then add the potato. Simmer another 15 minutes or until the potatoes are soft enough that they can easily be pierced with a knife. Don’t let them get mushy, though.
  7. Remove from heat and purée in a blender, working in batches if necessary.  Tip: Use care when processing hot items in a blender as the hot steam can sometimes blow the blender lid off. Start on a slow speed with the lid slightly ajar to vent any steam, then seal the lid and increase the blending speed.
  8. Return puréed soup to pot and bring to a simmer again, adding more broth or stock to adjust the thickness if necessary.
  9. Season to taste with Kosher salt and white pepper.
Variations:
  • Or, after puréeing, add 1 Tbsp fresh thyme leaves before bringing the soup back to a simmer.
  • Or, stir ¼ cup hot cream into the soup just before serving.
  • Or, garnish each individual soup bowl with a dollop or swirl of hot cream just before serving.
  • The soup can be thickened with rice instead of potato. Just substitute about 1/3 cup of uncooked rice for the potato, and simmer the soup until the rice is soft.

cal: 95  fat: 3.6  protein: 2  fiber: 3.5

Summer Sidekick

The twist to this gazpacho is to replace the olive oil with avocado. It’s my favorite thing to eat all summer! It tastes amazing even if it just looks okay :)  

ingredients
3 large tomatoes
1 yellow bell pepper
1 cucumber
4 celery stalks
1 bunch green onions
1 small bunch cilantro
1 small bunch parsley
1 serrano or jalepeño pepper 
1 large avocado
3 cups Very Veggie juice
1 tablespoon red wine vinegar
1 ½ teaspoons salt (or less)
½ teaspoon cayenne or black pepper

ALWAYS use organic when possible!!

directions
Wash and chop all vegetables into large pieces and set aside.  Stir together juice, vinegar, salt + pepper and set aside.  Add a variety of veggies with the liquid mix and puree in food processor - just put in as much liquid as you need in order to get the veggies moving.  Otherwise don’t worry too much about the veggie to liquid ratio.  This makes a large batch which is why you have to do it in a few steps instead of mixing all at once.  Pour each batch into a large bowl.  Stir well and refrigerate for a few hours. I love this recipe; it’s a great one to experiment with.  Try it with a dollop of tzatziki :)

Delicious Dahl

This incredibly tasty soup is a natural anti-inflammatory immune system booster!

ingredients
2 tbsp olive oil
1 medium onion, chopped fine
2 tbsp fresh ginger, grated
4 cloves garlic, minced
3 cups low-sodium vegetable broth
1 cup dried red lentils, rinsed & drained
1 tsp ground tumeric
2 tsp clarified butter
1 tsp ground cumin
1/2 tsp garam masala
1/2 tsp cayenne pepper
1 cup cilantro (2 if you love it)
4 roma tomatoes, diced

directions
In a heavy soup pot heat oil over medium heat. Add onion and saute for five minutes. Add ginger and half the garlic and cook for 2 more minutes.  Pour in broth, lentils, and tumeric, stirring well to combine. Increase heat to high and bring to a boil. Reduce heat and simmer, stirring occasionally, until lentils are tender, about 15 minutes.

While the lentils are cooking, heat the butter in a small saute pan over medium heat until melted.  Add cumin, garam masala, cayenne and saute, stirring frequently. Add garlic and cook another two to three minutes. Remove from heat.

When the lentils in the soup mixture are tender, whisk the mixture until it has a thick, creamy consistency. Stir in butter/spice mixture until thoroughly combined. Add tomatoes and cook uncovered from another 10 minutes. Top with chopped cilantro before serving. (This soup is even better the next day!)

Recipe adapted from: The Healthiest Meals on Earth

I love food!

Food is my secret passion.  I love to shop for it, prep it, cook it, eat it, and read about it.  It’s how I meditate.  But it’s a secret no more!  This blog is my dedication to whole, natural foods, healthy recipes that taste like they’re not, advice, discoveries, and all things healthy.  So, to kick it off I will start with one of my favorites - GAZPACHO!  It’s like liquid vitamins and one of the healthiest things I love to eat. Enjoy!

Gazpacho
3 large tomatoes
1 green bell pepper
1 cucumber
1 cup celery
1 bunch green onions
1 small bunch cilantro
1 small bunch parsley

ALWAYS use organic when possible!!

Finely dice or use a food processor to puree* all ingredients.  (*if you choose to puree your veggies add some of the liquid mixture below).  Combine vegetables in a bowl and set aside.

In a separate bowl mix:
4 cups Very Veggie juice
1 tablespoon red wine vinegar
2 tablespoons olive oil (or puree an avocado into the juice!)
2 teaspoons salt (or less)
1/2 teaspoon black pepper (sub cayenne if you’re feeling spicy!)

Stir well and combine with vegetables. Refrigerate for a few hours.
I love this recipe; it’s a great one to experiment with.  I like mine with a dollop of tzatziki :)

Good luck and enjoy!

']); _gaq.push(['_trackPageview']); (function() { var ga = document.createElement('script'); ga.type = 'text/javascript'; ga.async = true; ga.src = ('https:' == document.location.protocol ? 'https://ssl' : 'http://www') + '.google-analytics.com/ga.js'; (document.getElementsByTagName('head')[0] || document.getElementsByTagName('body')[0]).appendChild(ga); })(); // ]]>