hearty-vegetable-soup-75468-1

Winter vegetable soup

The following recipes begin with basic winter supplies, then with the addition of a little coconut milk here, some peanut butter there, they are magically transformed into an international array of chunky soups. There is no better greeting on a cold winter eve than the mouth-watering aroma of freshly made soup. Put on a pot and invite the neighbors, there’s plenty to go around.

Mushroom and Noodle Chowder

Fresh and dried mushrooms; potatoes and noodles-add a green salad on the side and your dinner menu is complete.

8 cups vegetable stock
2 ounces dried mushrooms, well rinsed
2 large russet potatoes, peeled and cut into 1-inch cubes
1 large carrot, peeled and sliced
2 tablespoons oil
1 medium onion, finely chopped
2 cups sliced fresh mushrooms
2 tablespoons unbleached white flour
1 cup dried noodles (eggless)
Salt and pepper
Yogurt or sour cream (optional)
Chopped fresh dill (optional)

  1. In a large soup pot, bring the stock to a boil over high heat. Add the dried mushrooms, reduce heat, cover, and simmer until mushrooms are tender, about 45 minutes. Remove mushrooms with a slotted spoon and let cool slightly. Cut off tough stems and discard. Finely chop mushroom caps and set aside.
  2. Add potatoes and carrots to mushroom stock, bring to a boil, reduce heat, and simmer, partially covered, until vegetables are tender, about 15 minutes.
  3. Heat oil in a large skillet over medium heat. Add onions, sliced mushrooms, and reserved chopped mushrooms and sauté, stirring frequently, until onions are dark-golden, about 15 minutes.
  4. Sprinkle flour over vegetables in skillet, stir to coat, and cook for 1 minute, stirring constantly. Add a cup of hot stock and stir to blend.
  5. Add contents of the skillet to the soup pot and stir to combine. Add noodles and simmer until tender, about 8 minutes. Salt and pepper to taste. Serve topped with yogurt and chopped dill, if desired.

Makes 6 servings.

V PER SERVING: 173.5 CAL (29% from fat), 3.2g PROT, 5.6g FAT, 26.7g CARB, 107.3mg SOD, 0mg CHOL, 2.9g FIBER

Caribbean Coconut Soup

Don’t confuse coconut milk with coconut water. Coconut water is found in the center of a fresh coconut. Coconut milk is found in a can-or you can make your own by processing 1/3 unsweetened shredded coconut to 2/3 hot water in a blender.

1 large onion, thinly sliced
3 cloves garlic, chopped
7 cups vegetable stock or water
1 cup coconut milk
2 medium russet potatoes, peeled and cubed
2 medium sweet potatoes, peeled and cubed
2 teaspoons soy sauce
1/2 teaspoon hot sauce
2/3 cup uncooked white rice
2 tablespoons cornstarch
1/4 cup cold water
2 bunches spinach, washed, stemmed
Bell pepper strips (optional)
Toasted coconut (optional)

  1. In a large pot, over medium heat, cook onion and garlic in 1/2 cup vegetable stock for 5 minutes, until softened. Add remaining stock, coconut milk, potatoes, soy sauce, and hot sauce. Bring to a boil, reduce heat, and simmer, partially covered, for 10 minutes. Add rice, stir, and cook for 15 minutes, until rice is almost tender.
  2. In a small bowl, whisk together cornstarch and cold water. Slowly add cornstarch mixture to the simmering soup, stirring constantly, until smooth. Add spinach to soup, a handful at a time, stirring after each addition. Continue cooking until spinach is wilted, about 5 minutes. Serve soup in large shallow bowls, garnished with bell pepper strips and toasted coconut, if desired.

Makes 6 servings.

V PER SERVING: 262.2 CAL (27% from fat), 4.1g PROT, 7.9g FAT, 40.9g CARB, 282.7mg SOD, tr mg CHOL, 4.8g FIBER

Pasta Fagioli Soup

“Fagioli” is the Italian word for “bean”-and there’s plenty more good things to be found in this hearty meal in a pot.

1 large onion, chopped
6 cups vegetable stock or water
2 cloves garlic, chopped
1 cup diced carrots
1 cup sliced celery
1 28-ounce can crushed tomatoes
1 teaspoon each, dried oregano and basil
1 15-ounce can cannelloni or navy beans, drained
4 ounces ziti or penne pasta (eggless)
6 ounces prepared veggie or soy burgers, crumbled
Salt and pepper
Chopped parsley (optional)
Parmesan cheese (optional)

  1. In a large pot over medium heat, cook onion in 1/2 cup vegetable stock or water until softened, about 4 minutes. Add garlic, carrots, celery, tomatoes, oregano, basil, beans, and remaining vegetable stock or water. Bring to a boil, reduce heat to low, and simmer, partially covered, until vegetables are tender, about 15 minutes.
  2. Add ziti and cook until almost tender, 7 to 10 minutes. Stir in crumbled burgers, and salt and pepper to taste. Cook until heated through, about 3 minutes. Garnish with chopped parsley and Parmesan cheese, if desired.

Makes 6 servings.

V PER SERVING: 253 CAL (18% from fat), 10.3g PROT, 4.9g FAT, 41.8g CARB, 700.9mg SOD, 0mg CHOL, 7.3g FIBER

Butternut Bisque

A slightly sweet golden-hued soup with warm undertones of earthy spices.

1 medium onion, chopped
1 tablespoon oil
2 cloves garlic, minced
2 ribs celery, chopped
1 tablespoon each, ground coriander and cumin
2 tablespoons flour
5 cups vegetable stock or water
1 bay leaf
1 large butternut squash, peeled seeded and diced
2 medium russet potatoes, peeled and diced
1/2 cup soy milk or skim milk
Salt and pepper to taste
Chopped cilantro (optional)

  1. In a large pot over medium heat, sauté onion in oil until softened, about 3 minutes. Add garlic and celery and sauté for 2 minutes more. Sprinkle with coriander, cumin, and flour, and cook, stirring constantly, until vegetables are well coated, about 2 minutes.
  2. Slowly pour in vegetable stock, stirring constantly. Add bay leaf, squash, and potatoes. Bring to a boil, cover, reduce heat, and simmer until vegetables are tender, about 20 minutes. Turn off heat and let cool slightly.
  3. In a food processor, pureé 2 cups of cooked vegetables with soy milk. Return to soup pot and stir to combine. Salt and pepper to taste. Garnish with chopped cilantro, if desired.

Makes 6 servings.

V PER SERVING: 179.2 CAL (13% from fat), 3.2g PROT, 2.6g FAT, 35.4g CARB, 53.4mg SOD, 0mg CHOL, 7.4g FIBER

Curried Crucifer Soup

All the colors of Christmas are contained in each delicious bowl of this nutritious soup.
1 medium onion, chopped
1 tablespoon oil
1/4 teaspoon ground cloves
1 tablespoon curry powder
1 cup diced tomatoes
6 cups vegetable stock or water
1 cup uncooked lentils
2 cups each, broccoli and cauliflower, cut into small florets
Salt and pepper
Yogurt or sour cream (optional)

  1. In a heavy soup pot or Dutch oven over medium high heat, sauté onion in oil until golden, about 8 minutes. Stir in cloves and curry powder and cook for 1 minute. Add tomatoes, stock, and lentils. Bring to a boil, reduce heat, cover, and simmer for 20 minutes.
  2. Add broccoli and cauliflower and simmer for 15 minutes, or until vegetables are tender. Season to taste with salt and pepper and serve garnished with yogurt or sour cream, if desired.

Makes 6 servings.

V PER SERVING: 161 CAL (24% from fat), 10g PROT, 3g FAT, 26g CARB, 217mg SOD, 0mg CHOL, 9.4g FIBER

 

Sharmin Begum

The author Sharmin Begum

I have loved spicy food, Mexican in particular, since I was a child as my father was from El Paso where I acquired a taste for it on our many visits. I have cooked Tex-Mex all my adult life, but about 7 years ago I began cooking authentic Mexican food using my own ingredients and making my own tortillas, tamales, etc. On one of my visits to NM I attended the Santa Fe Wine and Chile Fiesta and took some excellent cooking classes at the Santa Fe Cooking School and the Old Mexico Grill. I love New Mexican food equally as well as Mexican.

I also grow my own chile peppers, tomatillos, and herbs like cilantro and epazote because they are not available locally.

I got into web publishing because I enjoy “meeting” fellow Chile-heads from all over the world and sharing my passion with them.

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