White Bean and Kale Chowder

White Bean and Kale Chowder

Olive oil
2-3 stalks celery, chopped
2 sprigs rosemary, finely chopped
Salt, pepper
Bag frozen cubed hash-browns (no added oil or salt), defrost
2 large parsnips, peeled and chopped
Bag of prewashed kale, cut into ribbons
1 box no-salt white beans, drained but not completely (leave a little “bean juice”)
Chicken or veggie broth

Heat oil in a pot. Add celery and parsnips, cook until softens. Add broth, potatoes, rosemary, salt and pepper. Cook until potatoes are cooked through. Add beans and kale and cook for a bit more so flavors meld. Serve in bowls.

By: K2


Easy Ramen Noodle Soup

The best would be to make your own broth, but this worked well for a quick alternate.

1 C good chicken broth (I use low salt), or more as needed
3 C water, or more as needed
Ginger, peeled and grated for about 2 healthy t of ginger
Sesame oil, about 1 t
Miso, about 1-2 T
Soy sauce, About 1 T
Shredded carrots
Chopped kale
Ramen noodles – I used black rice noodles
Eggs

Add first 6 ingredients into a soup pot and heat to just simmering. Add any veggies - cook briefly and remove. Keep broth on low temp. to keep warm. Cook eggs in a small pot of water. If you want them runny, boil for about 4 minutes and remove, pour out water and set aside. Once cool enough peel them and cut in half. In the same pot or another if it’s too small, boil water and add noodles. Cook per directions. Remove from heat and drain. For soup, add some noodles and veggies in a low bowl. Pour broth over and add an egg or two to each serving bowl.

By: K2


Vegetarian Guinness Stew

Olive oil
3 celery stalks
3 pounds russet potatoes, peeled and chopped (I left a little skin on)
3 large carrots, peeled and chopped
1 rutabaga, peeled and chopped
1 T flour
1 can of Guinness (14.9 oz can)
2 C chicken broth and 2 cups water
1 t Dijon mustard
1 bay leaf
1 t black pepper
2 t paprika
2 t agave syrup
A few dashes of Worchester sauce

Heat olive oil in a large soup pot and add celery and carrot. Cook until softened and beginning to brown, about 10 minutes. Add potatoes and rutabaga. Add flour to the mixture and stir to coat. Cook for 2 minutes. Pour in Guinness and stir well. Add broth and water and the remaining ingredients; bring to a boil. Reduce heat and simmer uncovered until all vegetables are tender, about 30 minutes.

By: K2


Avocado Chicken Corn Chowder

2 T picked jalapeno, chopped and some pickle juice
4 large avocados, peeled, pit removed
Juice and zest of 2 limes
2 t ground cumin
1 t coriander seed, ground
1 T coconut oil or olive oil
Ground black pepper, to taste
4 cups lite/low sodium chicken broth (add additional water if need more liquid)
1.5 C corn (fire roasted frozen is good)
2 boneless roasted chicken breasts (from our local grocery store), shredded
Package of corn tortillas cut into small cubes or strips
Cotija cheese, crumbled
Cilantro, chopped

Heat oven to 325; place tortillas on a cookie sheet and put in oven. Bake until crispy, about 15-20 minutes. Remove from the oven. Place avocados in a blender with lime juice, cumin, coriander and some of the chicken broth; blend until smooth, set aside. Heat oil in a pot over medium-high heat; add spices and cook for a minute or two. Add the pickled jalapeno and cook for a few more minutes. Add the avocado mixture, some pickled jalapeno juice and the rest of the broth. Bring to a simmer. Add some baked tortillas to thicken the soup, let them break down a bit. Add in the corn and the shredded chicken. Turn heat to low and cover.  It's even better if make it earlier and turn off heat. Re-heat when ready to serve. Serve the chowder in bowls and serve with bowls of the cheese, tortillas and cilantro to sprinkle on top.

By: K2

 


Creamy Mexican Turkey Soup

1 T canola or vegetable oil (used olive oil)
1 large carrot, peeled and chopped
1 stalk celery, chopped
1 cup chopped yellow onion (used Trader Joe's mirepoix for carrot/celery/onion)
2 cloves garlic, minced
3 cups chicken or turkey stock or broth (used T.J. turkey gravy; 2 C + 1 C water to cut salt)
1 can diced green chilies, drained
2 cups 1% milk (used non-fat soy)
1/4 cup all-purpose flour
1 teaspoon salt
1 teaspoon chili powder
1/2 teaspoon ground cumin
2 cups shredded turkey
3/4 cup corn, fresh or frozen (used 1.5 C)
3 T chopped fresh cilantro
1 cup light Mexican blend shredded cheese (original used Monterey Jack)
Added: lime juice

In a large stockpot, heat oil over medium-high heat. Add vegetables and garlic and sauté for 5 minutes. Add broth and bring to a boil. Reduce heat to medium-low and simmer, covered, for about 10 minutes. Add chiles.

In a bowl, whisk together milk, flour, salt, chili powder and cumin. Increase heat to high and whisk milk mixture into soup. Stir until thick and bubbly, about five minutes. Reduce heat to low. Add turkey, corn, cilantro and lime (original added cheese at this point and stirred until melted but I sprinkled cheese on top after placed in bowls) heat and soup is hot, 5 to 10 minutes.

From: Recipe Girl

Spicy Thai Vegetable Soup

Chile Paste:
I used about 1 T of my favorite chili paste with garlic and 1 T green
1 stalk lemongrass, minced
2 shallots, minced (½ cup)
1 tsp. red miso
Some water if too thick

Soup:
8 cups low-sodium vegetable broth + some additional water
1 Tbs. low-sodium soy sauce
1 ½ cups Swiss chard (alternate: beet greens or kale)
1 cup fennel chunks
1 cup sliced mushrooms
1 package firm tofu chunks
1 cup coarsely chopped arugula
¼ to ½ cup fresh mint leaves, chopped
¼ cup chopped parsley

To make Chile Paste:
Put paste ingredients into the small bowl of emersion blender (or food processor) and blend.

To make Soup:
Bring broth to a boil in saucepan over high heat. Stir in soy sauce and chili paste. Add greens, fennel and mushrooms, and bring to a boil. Cook 5 minutes. Reduce heat to medium-low, and simmer 5 minutes. Add tofu, and cook 2 minutes more. Stir in arugula, mint, and parsley, and simmer 1 to 2 minutes, or until herbs wilt.

Modified from a recipe from Vegetarian Times.


Broccoli and Tomato Thai Curry

1 tablespoon olive oil
1 onion, chopped
3 teaspoon Thai green curry paste
15 ounces canned light coconut milk
Vegetable stock
1 tablespoons soy sauce
1 teaspoon brown sugar (did not use)
1 teaspoon kosher salt (did not use)
1 can of drained bamboo shoots (did not use)
1 large head broccoli, stalks chopped, crowns cut into florets (I used 2 bunches of broccolini)
1 pound yukon gold potatoes, peeled, diced small (I used russet as I like the taste better)
1 large tomato, diced (I used 2)
Juice of a lime
1/3 cup thin-sliced fresh basil
Salt & pepper to taste

Heat the oil on in a large, deep skillet or Dutch oven. Add the onion and saute until beginning to soften. Stir in the curry paste until well combined. Add the coconut milk, broth, soy sauce, the broccoli stalks (reserve the florets for a bit so they don't overcook) and potato. Bring nearly to a boil, adjusting heat as necessary. When the potato is mostly cooked, add the broccoli florets, making sure to stir into the hot liquid. Cover and let cook. Stir in the tomato and let warm through. Stir in the lime juice and basil. Season to taste and serve.

Per Serving (1 cup?): 166 Cal (33% from Fat, 12% from Protein, 56% from Carb); 5 g Protein; 7 g Tot Fat; 4 g Sat Fat; 25 g Carb; 5 g Fiber; NetCarb 20; 66 mg Calcium; 2 mg Iron; 664 mg Sodium; 0 mg Cholesterol; Weight Watchers 3 points.

From: A Veggie Venture


Split Pea and Fennel Soup

2 cups chopped fennel (1 bulb or 5 fennel stalks, fronds removed)
1 large onion, chopped (2 cups)
3 cloves garlic, minced (1 tablespoon)
1 cup dry white wine, divided
15 oz. dried green split peas
1 teaspoon fennel seeds, divided (I just threw them all in at beginning)
1 teaspoon dried thyme
1 bay leaf
5 oz. baby spinach leaves (did not add)

Heat saucepan coated with cooking spray over medium heat. Add fennel and onion, and sauté 8 minutes. Stir in garlic and cook 30 seconds.  Add 1/2 cup wine, and simmer 2 minutes. Add split peas, 1/2 tsp. fennel seeds, thyme, bay leaf, and 7 cups water. Bring to a boil, reduce heat to medium-low, cover, and simmer 50 minutes, stirring occasionally. Add remaining 1/2 cup wine, and cook, uncovered 10 minutes, or until split peas are tender. Stir in spinach, and cook 2 minutes, or until spinach is wilted. Remove bay leaf, and puree soup with immersion blender until smooth. Season with salt and pepper, if desired. Toast remaining 1/2 teaspoon fennel seeds in small skillet 2 minutes, or until fragrant. Serve soup garnished with toasted fennel seeds.

Per 1 1/4-cup serving: 227 cal., 13 g protein, 2 g total fat (<1 g sat fat), 42 g carb, 0 mg chol, 481 mg sod, 21 g fiber, 3 g sugars.

From: Vegetarins Times (I think)


Fennel and Tomato Soup

Serves 6

3 Tbs. olive oil
Large fennel bulb, diced (4 cups)
2 cups vegetarian Italian sausages, sliced into 1/2-inch-thick rounds (I used spicy)
2 tsp. fennel seeds
1/2 cup dry white wine
4 cups low-sodium vegetable broth + water as needed
1 28-oz. can chopped tomatoes
3 Tbs. chopped fresh Italian parsley
1 cup or so whole wheat shell pasta

Heat oil in soup pot over medium heat. Add fennel seeds and sauté 3 to 5 minutes. Stir in fennel, and cook 5 to 7 minutes. Add wine and cook 5 to 10 seconds to deglaze pan, scraping up any brown bits. Add broth, tomatoes, parsley and pasta; bring to a boil. Reduce heat to medium, and simmer until pasta is done. Add sausage at end and heat through.

Modified from a Vegetarian Times recipe.


Hot and Sour Mushroom, Cabbage, and Rice Soup

1 tablespoon canola oil
3 jalapeno peppers, diced
6 cloves garlic, minced
1 small lump ginger, grated
1 1/2 cups cremini mushrooms, washed and sliced
1/2 C dried porcini soaked in 1 C hot water; chop when soft and reserve liquid (I added this)
1 lime, zest and juice
8 cups broth — turkey, chicken, or vegetable
1/2 cup jasmine rice (I used 1 C)
Soy sauce
1/2 head green cabbage, cut in half and shaved thin (used pre-shredded)
Chili garlic sauce, to serve

Heat the oil in a large heavy pot or Dutch oven over medium heat. Add the diced peppers, garlic, and ginger and cook for about five minutes or until fragrant and slightly softened. Add the mushrooms and cook for another ten minutes over medium heat, or until mushrooms are browned.

Add the lime zest, porcini liquid and broth and bring to a simmer. Add the rice, cover, and simmer for about 20 minutes or until the rice is just barely soft. Add the shaved cabbage, lime juice, and soy sauce to taste and simmer for another few minutes or until cabbage is hot.

Serve with chili or chili garlic sauce.

Original from: The Kitchn