Tag Archives: soup

Autumn Ratatouille

Autumn Ratatouille

It has been way too long in between recipes… but it is Autumn and this looks like the colors of fall leaves, doesn’t it? This version is super-quick, low calorie, vegan, with no added fats, but I’ll add some variations in the postscript in case you want to change it up.

Ratatouille
makes 2 large servings, 230 calories each.

Ingredients:

1 eggplant, cubed (I don’t peel them)

1 carrot, cubed (you can cut it into discs, I just like how it looks shape-wise with the eggplant & corn)

1 2/3 cup frozen corn

1 can S&W stewed Roma Tomatoes, Italian style, 14.5 oz.

Imagine Brand No-Chicken Broth, Low Sodium, 2 cups

2 bay leaves

1/2 tsp garlic powder

1 tsp (or less) Tamari

dash cayenne

Add salt & pepper to taste

Process:

Place cut up vegies in microwaveable bowl and cover (I use a corning ware casserole) cook on high 5 minutes.

Meantime, place a soup pot on burner and heat broth and tomatoes with their liquid, add vegetables and remaining ingredients to liquid and simmer until carrots are tender and flavors are blended, about 20 to 30 minutes. Enjoy with bread or crackers  if desired.

Variations:

For even lower calories, you could substitute yellow pepper for corn, but I like corn and the starchiness makes it filling. You could also use different flavors of S&W tomatoes and stock to change the character of the broth. If you like olive oil and would like a higher fat, higher calorie version, instead of cooking your vegetables in the microwave, brown an onion in olive oil, then add liquids to pot. cook as per remaining instructions.

Advertisements

Healthy Cream of Mushroom Soup!

This is a winner!

I just came up with this last night and it is amazing, fresh-tasting, rich, vegan, gluten-free, and low-fat to boot. The house smells incredible while it is cooking and your guests will never believe that there is no cream or flour in the broth. The original inspiration for pairing mushrooms and a serious amount of paprika is from The Moosewood Cookbook (this link is to the NEW book but the cover pic is the same.)

Now, make it and let me know how you like it!

Ingredients:

  • Mushrooms, I used baby bellas, about 12 oz.
  • Celery, 4 stalks
  • onion, about 2 slices, you can use more but I don’t really like onion
  • Miso (any color), 3 tablespoons, (you can sub your favorite bullion)
  • Almonds or walnuts, 2 tablespoons
  • Paprika, 1 tablespoon
  • Dill weed, 2 teaspoons
  • Black pepper, 1 teaspoon
  • Tamari, 1 teaspoon, or to taste
  • 3 cups water or broth

Separate the stems from the mushroom caps, slice each mushroom cap into three or four slices. Place stems in blender, (I used my Vita-Mix), and mushroom caps into a slow cooker or crock pot, (you could use a soup pot on the stove).

Chop onion and celery and microwave on a plate until soft, add to mushrooms. Add remaining ingredients to blender or Vita-Mix and blend until smooth, about 1 minute. Pour over mushrooms and cook in crock-pot on high, or on stove at medium, until mushrooms reach desired softness. Mine took an hour in the crock pot, it would take less time on the stove.

Options:

  • Saute your onions and celery in butter or oil instead of microwaving them
  • Sub milk for 1 cup of water
  • Sub wine or sherry for 1 cup water
  • Add sour cream to each bowl right before serving

Chicken and Wild Rice Soup

How do you spell Comfort Food? I spell it: Chicken and Wild Rice Soup

Ingredients:

  • 2 stalks celery
  • 2 large carrots
  • 1 onion (or you can use 1 container of Trader Joes mirepoix)
  • 1 pound chicken (I use skinless boneless breasts)
  • 1 bayleaf, salt and pepper to taste
  • 1 teaspoon herbes de Provence
  • 1 container of Pacific Chicken broth
  • 1 &1/3 cups rice.

Process:

I make this in the crockpot. I put the vegies into the pot, cut the chicken breast into pieces and put it on top of the veg, add everything but the rice and let cook until chicken is tender (4 – 5 hours in mine) then stir in the rice and let it cook another half hour to an hour depending on when you are ready to eat. Serves 4 at about 238 calories per serving

Rice Diversity. Part of the image collection o...
Rice Diversity

Notes:

You can use any rice, I like Royal Blend. I have also made it with poultry seasoning rather than the herbs de Provence.

Eric’s Rutabaga Soup Recipe

Rutabaga Soup

Eric said I should write this one up, I guess that means it was tasty!

If you’ve seen rutabagas in the store and wondered what you could do with them, try this recipe. This soup takes advantage of the rutabaga’s sweetness while disguising its cabbage-y flavor. Rutabagas are an excellent source of Vitamin C, folate, potassium, dietary fiber, calcium, iron, niacin, and Vitamin A. Raw rutabaga contains an exceptionally high amount of the cancer-fighting glucosinolates, even more than other cabbage members.

I had no idea, until I looked it up for this post, that the rutabaga originated as a cross between the cabbage and the turnip, and in my opinion, they taste better than either. In WWI Germany, the famine of 1916-17 was known as the Rutabaga Winter. They are tough to peel with a knife,  a vegetable peeler works much better. Many people serve them roasted and buttered, fried or whatever, but I like them to disappear into a soup. You can use a small one, two small ones, one large, whatever, this is a very forgiving recipe. Rutabagas are also called Swedes or Swedish turnips which would make this Swedish Turnip soup:

Ingredients:

  • 1 tbsp olive oil
  • 1 tsp sesame oil
  • 1/2 onion
  • 2 stalks celery
  • 1 rutabaga (any size, peeled and diced)
  • 1 carton low sodium broth or water
  • 2 bayleaves
  • 1 can stewed or readycut tomatoes (14.5 oz can)
  • 1 Tbsp paprika
  • salt & pepper to taste.

Process:

Slice and sauté onion and celery in oils, peel and cube rutabaga and add to pot, pour in half the broth, add bayleaf and simmer until rutabaga is soft. Then, mash rutabaga with a masher or fork, add tomatoes and remaining ingredients and simmer 15 minutes or so to blend flavors, serves 4, about 140 calories per serving.

Notes:

If you want to cook it faster, you can cut up the rutabaga and cook it in the microwave and then stir it into the sautéd vegetables.  For a more elegant and higher-fat soup, puree the finished soup through a blender and either stir in one cup of cream or serve each portion with dollop of sour cream.