Category: soup

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Sprouted Legume Soup with Saffron Yogurt

I’ve been wanting to work sprouted foods into my diet for quite some time now, but I’ve been deterred by taste and logistics.  Enjoying broccoli sprouts on a sandwich at is one thing.  Buying an entire package of them and eating large quantities of them them day after day is quite another.  Then one day I spied a package labeled “Crunchy Sprouts” in the produce section at Whole Foods.  It seemed non-threatening, and only $1.99, so I brought it home.

They stared at me for a few days with their little squiggly sprouts seeming to wave each time I opened the fridge.  I tried to eat them raw and found them bitter, with a strange aftertaste.  The one day I realized that I could use them to satisfy my craving for hearty lentil soup that always accompanies the snow.  And sprouted lentils offered a huge smart advantage, since sprouted legumes cook in a fraction of the time that regular legumes cook in.  And it was delicious. 

I started with Heidi Swanson’s recipe for Lively Up Yourself Lentil Soup, modifying it significantly to match the sprouted legumes and our dietary preferences.  You, too, can mix and match, adding grains and greens of choice.  If you aren’t lucky enough to have a huge bag of Middle Eastern saffron lying around, try mixing cinnamon in with the yogurt.  It will still be divine.

Time: 10 minutes
Serves: 4

Soup:
8 oz sprouted legumes
4 c water or stock
1 bunch kale, chard, or other leafy green
28 ounce box or can of tomatoes
Salt and pepper to taste.

Saffron (or Cinnamon) Yogurt:
1 large pinch saffron (or cinnamon or cardamom)
1 T boiling water
1/2 cup yogurt or 1/2 c soy yogurt + 1 T cider vinegar
1 large pinch salt

1. Boil water or stock in a large saucepan.
2. While waiting for the water to boil, make the saffron yogurt.  Steep the saffron threads in 1T boiling water for a few minutes.  Stir into the yogurt with a pinch of salt. 
3. Add sprouted legumes to the boiling water.  Cook 3 minutes.  Adjust heat to a simmer.
4. Stir in tomatoes and kale.  Add salt and pepper to taste.   
5. When kale wilts, taste and adjust seasoning.  Serve topped with saffron yogurt. 

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Malaysian-Inspired Sweet and Sour Tofu Soup

Inspired by fellow bloggers Annarasa and D.K., I’m trying out some Malaysian cuisine this week as part of the A.W.E.D. (A World of Epicurian Delights) event hosted by Annarasa. Beautiful, flavorful Malaysia inspires a soup loaded with flu-fighting foods, the perfect quick fix cure for your change-of-seasons cold.

Serves: 4
Total Time: 30 minutes
Work Time: 15 minutes

1T EVOO
1 onion, diced
2T fresh ginger, or about a 2″ knob, minced
1 chile pepper, seeds and ribs removed if you don’t like it hot, minced
1 pinch salt
1 small cinnamon stick
4c water
1 c wild rice
2/3 c orange juice
1 T shoyu
Gomasio (sesame seeds with sea salt)for garnish
Cilantro for garnish

1) Heat EVOO over medium-high heat in a 3 quart saucepan or dutch oven.
2) Add onion, ginger, chile pepper, and salt. Saute 5 minutes until onion is translucent and mixture is fragrant.
3) Add cinnamon stick, water, and wild rice. Bring to a boil and simmer until rice is al dente, about 20 minutes.
4) Add orange juice and shoyu. Stir and simmer just a few minutes to blend flavors.
5) Discard cinnamon stick. Ladle into bowls. Garnish with gomasio and cilantro and serve.

Posted on

Malaysian-Inspired Sweet and Sour Tofu Soup

Inspired by fellow bloggers Annarasa and D.K., I’m trying out some Malaysian cuisine this week as part of the A.W.E.D. (A World of Epicurian Delights) event hosted by Annarasa. Beautiful, flavorful Malaysia inspires a soup loaded with flu-fighting foods, the perfect quick fix cure for your change-of-seasons cold.

Serves: 4
Total Time: 30 minutes
Work Time: 15 minutes

1T EVOO
1 onion, diced
2T fresh ginger, or about a 2″ knob, minced
1 chile pepper, seeds and ribs removed if you don’t like it hot, minced
1 pinch salt
1 small cinnamon stick
4c water
1 c wild rice
2/3 c orange juice
1 T shoyu
Gomasio (sesame seeds with sea salt)for garnish
Cilantro for garnish

1) Heat EVOO over medium-high heat in a 3 quart saucepan or dutch oven.
2) Add onion, ginger, chile pepper, and salt. Saute 5 minutes until onion is translucent and mixture is fragrant.
3) Add cinnamon stick, water, and wild rice. Bring to a boil and simmer until rice is al dente, about 20 minutes.
4) Add orange juice and shoyu. Stir and simmer just a few minutes to blend flavors.
5) Discard cinnamon stick. Ladle into bowls. Garnish with gomasio and cilantro and serve.

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Red Lentil Soup with Cilantro-Almond Pesto Drizzle


Happy, healthy, and hearty in half an hour. Try it paired with chickpea-flax skillet flatbread. Quantities are flexible. I used 3 T cilantro because that’s what I had leftover from last night’s dinner. With this recipe it’s hard to go wrong.

Serves: 4
Time: 30 minutes (10 active)

Ingredients:

For the soup:
1 small onion, diced
2 c red lentils, rinsed and picked over
1 bay leaf
1/2 t fennel seeds
1/2 t cumin seeds
1 T EVOO
pinch of salt
cayenne to taste
water or stock

For the drizzle:
3 T cilantro
1 handful almonds
1 clove garlic
big pinch of salt
3-5T EVOO

1. Heat EVOO, onion, lentils, bay leaf, fennel seeds, cumin seeds, and cayenne over medium-high heat, stirring regularly, for ~5 minutes, until onions are translucent and mixture is fragrant.
2. Cover with water or stock to 1″ above lentil mixture. Bring to a boil, then simmer 20 minutes.
3. Meanwhile, make the drizzle. Whir all drizzle ingredients except EVOO in a blender. Slowly drizzle in EVOO until mixture is desired consistency (from a thick pesto to a runny-er sauce, as you prefer).
4. Puree soup with an immersion blender. Taste and correct seasonings.
5. To serve, ladle into bowls, and add a dollop of the drizzle on top.

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Red Lentil Soup with Cilantro-Almond Pesto Drizzle


Happy, healthy, and hearty in half an hour. Try it paired with chickpea-flax skillet flatbread. Quantities are flexible. I used 3 T cilantro because that’s what I had leftover from last night’s dinner. With this recipe it’s hard to go wrong.

Serves: 4
Time: 30 minutes (10 active)

Ingredients:

For the soup:
1 small onion, diced
2 c red lentils, rinsed and picked over
1 bay leaf
1/2 t fennel seeds
1/2 t cumin seeds
1 T EVOO
pinch of salt
cayenne to taste
water or stock

For the drizzle:
3 T cilantro
1 handful almonds
1 clove garlic
big pinch of salt
3-5T EVOO

1. Heat EVOO, onion, lentils, bay leaf, fennel seeds, cumin seeds, and cayenne over medium-high heat, stirring regularly, for ~5 minutes, until onions are translucent and mixture is fragrant.
2. Cover with water or stock to 1″ above lentil mixture. Bring to a boil, then simmer 20 minutes.
3. Meanwhile, make the drizzle. Whir all drizzle ingredients except EVOO in a blender. Slowly drizzle in EVOO until mixture is desired consistency (from a thick pesto to a runny-er sauce, as you prefer).
4. Puree soup with an immersion blender. Taste and correct seasonings.
5. To serve, ladle into bowls, and add a dollop of the drizzle on top.

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Pumpkin-Cider Soup, 2 Ways

3 superfood soup! This soup is wonderful in both its brothy and creamy versions. The brothy version is quick and perfect for weeknight comfort. The creamy version adds another level of flavor and involves an immersion blender and a little more time and effort. This soup also allows me to take advantage of all of those delicious local apple ciders in both NY and MA.

Brothy Version:
Prep Time: 20 minutes
Serves: 4

1T olive oil
3 C apple cider
1 T or about 1″ peeled fresh ginger, whole or sliced
1 cinnamon stick
2 black peppercorns
2 cloves
1 14.5 oz can pumpkin (sweet potato or even frozen butternut squash would also work here)
Salt and pepper to taste
Optional: pumpkin seeds (pepitas) for garnish

1) Optional: place ginger, cinnamon stick, peppercorns, and cloves in a teabag or cheesecloth
2) In 3-qt saucepan, Simmer cider, ginger, cinnamon stick, peppercorns, and cloves for 10-15 minutes. Remove spices.
3) Stir in Pumpkin until it dissolves into soup. Salt and pepper to taste, and garnish with optional pumpkin seeds.

Creamy Version:
Prep Time: 35-40 minutes
Serves: 4
1) In 3-qt saucepan, saute 1 small onion (diced) with 1 T olive oil and pinch salt until soft (5-10 min)
2) Optional: cinnamon stick, peppercorns, and cloves in a teabag or cheesecloth
3) Add 1.5-2 C Cider, ginger, and spices. Simmer 10-15 minutes. Remove spices.
4) Add (optional) 1/2 C silken tofu for a hit of protein. Puree with immersion blender. Salt and pepper to taste, and garnish with optional pumpkin seeds.

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Pumpkin-Cider Soup, 2 Ways

3 superfood soup! This soup is wonderful in both its brothy and creamy versions. The brothy version is quick and perfect for weeknight comfort. The creamy version adds another level of flavor and involves an immersion blender and a little more time and effort. This soup also allows me to take advantage of all of those delicious local apple ciders in both NY and MA.

Brothy Version:
Prep Time: 20 minutes
Serves: 4

1T olive oil
3 C apple cider
1 T or about 1″ peeled fresh ginger, whole or sliced
1 cinnamon stick
2 black peppercorns
2 cloves
1 14.5 oz can pumpkin (sweet potato or even frozen butternut squash would also work here)
Salt and pepper to taste
Optional: pumpkin seeds (pepitas) for garnish

1) Optional: place ginger, cinnamon stick, peppercorns, and cloves in a teabag or cheesecloth
2) In 3-qt saucepan, Simmer cider, ginger, cinnamon stick, peppercorns, and cloves for 10-15 minutes. Remove spices.
3) Stir in Pumpkin until it dissolves into soup. Salt and pepper to taste, and garnish with optional pumpkin seeds.

Creamy Version:
Prep Time: 35-40 minutes
Serves: 4
1) In 3-qt saucepan, saute 1 small onion (diced) with 1 T olive oil and pinch salt until soft (5-10 min)
2) Optional: cinnamon stick, peppercorns, and cloves in a teabag or cheesecloth
3) Add 1.5-2 C Cider, ginger, and spices. Simmer 10-15 minutes. Remove spices.
4) Add (optional) 1/2 C silken tofu for a hit of protein. Puree with immersion blender. Salt and pepper to taste, and garnish with optional pumpkin seeds.

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Recipe: Easy Udon or Soba in Broth


This is another of my quick one-pot weeknight comfort food favorites. It has 3 main ingredients: kombu, or dried Japanese kelp, shoyu, high-quality Japanese soy sauce; and mirin, Japanese cooking rice wine. You can throw in any number of the extras below to vary the flavor and use up those stray leftover veggies.

All measurements are approximate. I do everything here by taste.

Total Time: 10-15 minutes
Serves: ~2-4; easily multiplied
Ingredients:
5 cups water
1 strip kombu
~ 4 T shoyu
~ 2-4 T mirin, other rice wine, white wine, or rice wine vinegar
1/2-1 8oz package soba or udon (depending on how much other stuff you’re adding)

To Make the Noodles and Broth:
Bring water to a boil. Add kombu and simmer for 4 minutes. Remove. Cook noodles in broth according to package instructions. While noodles are simmering, add shoyu, mirin, and any of the optional ingredients below. Experiment!

Add Optional Seasonings:
– 1-3 teaspoons agave or sugar (Agave works beautifully here without cloying sweetness)
– 1-2 T umeboshi plum vinegar or rice vinegar
– ponzu sauce (Japanese dipping sauce)
– lemon or lime juice
– peeled, grated ginger
– chiles or crushed red pepper flakes
– bonito flakes
– chopped reconstituted dried mushrooms and their soaking water
– miso

Add Optional Protein:
– 1-2 eggs, with or without yolks, beaten and stirred in vigorously while broth boils (raise heat from a simmer)
– cubed tofu
– cubed or shredded seitan
– chicken, meat, or fish, added directly to broth and cooked through

Add Optional Veggies to Broth or As Garnish:
– mushrooms
– scallions
– grated or sliced carrot
– mung bean or soy sprouts
– peeled, grated ginger
– grated daikon or other radish
– wakame flakes, hijiki, or other seaweed (also adds a hit of protein!)
– broccoli florets
– bok choy, spinach, or kale, coarsely chopped
– blanched sweet potato
– corn or baby corn
– umeboshi plums

Finish Your Beautiful, Steaming Bowl with Any of these Garnishes:
– toasted sesame seeds or gomasio (Japanese sesame seed and sea salt blend)
– lemon, lime, or orange zest
– handful of parsley and/or cilantro
– crushed cashews, peanuts, walnuts, or toasted almonds
– toasted sesame oil, drizzled into individual bowls

Posted on

Recipe: Easy Udon or Soba in Broth


This is another of my quick one-pot weeknight comfort food favorites. It has 3 main ingredients: kombu, or dried Japanese kelp, shoyu, high-quality Japanese soy sauce; and mirin, Japanese cooking rice wine. You can throw in any number of the extras below to vary the flavor and use up those stray leftover veggies.

All measurements are approximate. I do everything here by taste.

Total Time: 10-15 minutes
Serves: ~2-4; easily multiplied
Ingredients:
5 cups water
1 strip kombu
~ 4 T shoyu
~ 2-4 T mirin, other rice wine, white wine, or rice wine vinegar
1/2-1 8oz package soba or udon (depending on how much other stuff you’re adding)

To Make the Noodles and Broth:
Bring water to a boil. Add kombu and simmer for 4 minutes. Remove. Cook noodles in broth according to package instructions. While noodles are simmering, add shoyu, mirin, and any of the optional ingredients below. Experiment!

Add Optional Seasonings:
– 1-3 teaspoons agave or sugar (Agave works beautifully here without cloying sweetness)
– 1-2 T umeboshi plum vinegar or rice vinegar
– ponzu sauce (Japanese dipping sauce)
– lemon or lime juice
– peeled, grated ginger
– chiles or crushed red pepper flakes
– bonito flakes
– chopped reconstituted dried mushrooms and their soaking water
– miso

Add Optional Protein:
– 1-2 eggs, with or without yolks, beaten and stirred in vigorously while broth boils (raise heat from a simmer)
– cubed tofu
– cubed or shredded seitan
– chicken, meat, or fish, added directly to broth and cooked through

Add Optional Veggies to Broth or As Garnish:
– mushrooms
– scallions
– grated or sliced carrot
– mung bean or soy sprouts
– peeled, grated ginger
– grated daikon or other radish
– wakame flakes, hijiki, or other seaweed (also adds a hit of protein!)
– broccoli florets
– bok choy, spinach, or kale, coarsely chopped
– blanched sweet potato
– corn or baby corn
– umeboshi plums

Finish Your Beautiful, Steaming Bowl with Any of these Garnishes:
– toasted sesame seeds or gomasio (Japanese sesame seed and sea salt blend)
– lemon, lime, or orange zest
– handful of parsley and/or cilantro
– crushed cashews, peanuts, walnuts, or toasted almonds
– toasted sesame oil, drizzled into individual bowls