Soups
Recipes on this page:
Basic Soup Stock
Mushroom Barley Soup
Butternut Squash Soup
Lentil Soup
With this one simple stock you can make many soups, scroll down page to learn how to make veggie soup, chicken soup, leek potato soup, mushroom barley soup.
If you need to enhance the flavor add some olive oil, if you really need to enhance the flavor more try some organic vegetarian vegetable base like http://www.superiortouch.com/btb.htm.
Prep Day Veggie Stock
Celeste Davis
With this stock you don’t need Campbell’s Soup! You will always have a nutritious soup at hand.
Fill a large kettle with good water and bring to a boil
Add any veggies you like, this is a good way to use veggies you had left over from the week before you need to do something with. Don’t worry about cutting them up any certain way, you will just be discarding them and keeping the liquid stock.
A good basic stock has at least
1-2 Onions
3-4 Garlic cloves
2-3 stalks Celery (be sure you use the base end of the celery you usually throw away & the leaves from the middle- clean the base end before adding it to your soup pot)
2-3 Carrots
5-6 Colored Peppers
10 Snap Peas
2-3 Tomatoes
A dash of olive oil
A palm full of Sea Salt
Any herbs you like, basil, oregano, etc.
When you have all your veggies in the pot, keep on top of the stove until the water boils. Put a lid on the pot and put in the oven for 2-3 hours OR in a crock pot all day.
When the veggies are very soft the stock is finished.
Strain through a colander or through some cheese cloth in a colander.
Cool and store in the freezer for up to a month.
To Use Stock:
Run your freezer container under hot water to loosen from container
Place frozen stock in a pan and put on med low to melt
For Vegetable Soup:
Add chopped carrots, celery and onions or other veggies you like to your stock.
Simmer for 15-20 minutes until veggies can be pierced with a fork, Spinach and Kale are also good additions.
Season to taste – good seasonings are basil, oregano, thyme, Be Creative!
For Chicken or Beef Soup:
Make like Vegetable Soup but add diced chicken or beef to your stock. (you can use Boar’s head deli meats to add to your soup)
For Bean Soup:
Soak and cook beans according to the package.
Add chopped carrots, celery and onions and beans to your stock.
Season to taste, good with some chili powder or a sprinkle of dried red chili pepper.
Mushroom Barley Soup (uses veggie stock)
http://www.mothernature.com/Library/Bookshelf/Books/15/126.cfm
Shitake Mushrooms build immunity
Ingredients
¼ cup barley, soak first for 1 hour, rinse
¾ cup veggie soup stock
2½ cups water
2 teaspoons tamari (or ¼ teaspoon salt)
½ cup chopped onion
1 or 2 cloves minced garlic
2 teaspoons olive oil
½ lb fresh shitake or reishi mushrooms
Dried Red Pepper to taste if you like it spicy
Instructions
Cook barley in soup stock until tender.
Add water and tamari.
In a separate pan, sauté onions and garlic until onions are transparent
Add mushrooms, sauté until tender
Comine barley soup stock and veggies
Add ¼ tsp dried red pepper if you like it spice or fresh ground pepper
Tips
Wash mushrooms well
You can also add other veggies if you like.
You could use Quinoa instead of barley
Butternut Squash Soup
Soften squash to make it easier to cut open, put whole squash in oven at 375 for 10 minutes, it will be soft enough to cut open without a jack hammer!
1 Medium size butternut squash
Cut in half, remove seeds, drizzle olive oil on cut surface
Place face down on baking sheet
Bake at 350 for 30-40 minutes
Put in dutch oven or heavy skillet while squash is cooking:
- 1/2 Vidalia Onion cut into Chunks
- 2 Carrots peeled, diced
- 1Zucchini, peeled & diced
- 1 Clove of Garlic chopped
Drizzle well with Olive Oil and bake in oven with squash until veggies are soft and onion is transparent.
Add: 1/2 teaspoon of ginger powder
1/2 teaspoon of cinnamon
1/2 teaspoon of curry powder
A dask of Paprika
1/4 teaspoon of Nutmeg
Scoop Butternut out of the skin & add to pot
Add:
2 – 4 TBSP Agave Nectar
1 TBSP Apple cider vinegar
2 Cups Vegetable or chicken broth
Simmer for 20 minutes.
If needed, adjust Agave nectar/ curry/ ginger/ or salt & pepper to taste.
Pour into blender or strain to puree.
Add water as needed for desired consistency
Enjoy!
Thank You to
Sherri Hails, RN, BSN, CSPI
Tennessee Poison Center
Vanderbilt University Medical Center
Lentil Vegetable Soup
Serves: 4 - 1 c servings
This hearty soup will warm you from the inside out.
INGREDIENTS
1 cup dried brown lentils - 4 cups vegetable broth (Imagine Organic Brand at Wild Oats)
- 1 (14.5oz.) can diced tomatoes
- 2 tablespoons olive oil
- 2 garlic cloves, diced
- 1 medium onion, diced
- 2 large carrots, peeled and sliced
- 2 celery stalks (including leaves), chopped
- 1 bay leaf
- 2 tablespoons balsamic vinegar
- salt and pepper to taste
DIRECTIONS
1. Pour lentils in a bowl, cover with water, and allow to sit overnight.
2. Over medium heat, cook onions in olive oil in a large soup pan. Add garlic and celery. Once celery begins to soften, add carrots, tomatoes, bay leaf and vegetable stock.
3. Pour in drained lentils.
4. Bring to a boil, reduce heat, and allow the soup to simmer for 30 minutes.
5. Remove and discard bay leaf and add vinegar. Season with salt and pepper to taste.
NUTRITION INFO
Calories: 229
Fat: 9 g
Carbohydrates: 31 g
Protein: 8 g