COOKED SOUPS
Cooked soups are the most digestible form of cooked foods available, with the added bonus of maintaining the vitamins and nutrients from the vegetables. Cooking the aromatics such as carrots, onions, and garlic with a little butter or oil will add great depth to any soup or broth. For a simple, clean recipe, you can usually forgo this step and just simmer all the ingredients together. Cooked soups can be refrigerated for up to 3 or 4 days or frozen and used within 3 months.
TIP: Most of the soup recipes call for 6 cups of liquid for the stock. When pureeing soups, reserve the last cup of liquid in case you reach the desired consistency before all of the soup is pureed. You can always add the last cup as needed. Use caution when blending hot liquids.
Roasted Beet Soup with Ginger & Wasabi Cream
4 medium beets, scrubbed and ends trimmed, chopped
1 large onion, chopped
1 (3-inch) knob ginger, scrubbed and sliced
3 garlic cloves, finely chopped
6 cups water
Kosher salt and black pepper to taste
4 ounces fresh goat cheese
1 tablespoon wasabi paste
Juice of 1 lemon
1 tablespoon snipped chives (for garnish)
Put the beets, onion, ginger, and garlic in a large stockpot with the water and bring to a boil. Turn down the heat and simmer for 45 minutes to 1 hour until beets are soft. Puree the cooked vegetables using an immersion blender or in batches in a blender or food processor. Season with salt and pepper as desired.
To make the wasabi cream, whisk the goat cheese, wasabi paste, lemon juice, and up to 1 tablespoon of water as needed for desired consistency. Season with salt and pepper as desired.
Ladle the beet soup in bowls. Drizzle wasabi cream on top and garnish with freshly snipped chives just before serving.
SERVES 4
Roasted Red Pepper Soup with Harissa
2 tablespoons extra-virgin olive oil
3 garlic cloves, chopped
1 medium onion, chopped
3 large red bell peppers, cored, seeded, and chopped
2 tablespoons tomato paste
1 tablespoon harissa paste
4 cups All-Purpose Vegetable Stock (see page 92) or water
Kosher salt and black pepper to taste
Heat a large saucepan over medium heat and add the olive oil. Add the garlic, onion, and red bell peppers. Cook slowly until the onions are translucent (about 8 minutes).
Stir in the tomato paste and harissa. Add the vegetable stock or water and bring to a boil. Turn down the heat and simmer for 30 minutes.
Puree the soup using an immersion blender or in batches in a blender or food processor. Season with salt and pepper as desired.
SERVES 4
Broccoli or Broccoli Rabe Soup
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 carrot, scrubbed and chopped
3 garlic cloves, finely chopped
Pinch of crushed red pepper flakes
½ teaspoon finely chopped rosemary leaves
1½ pounds broccoli and/or broccoli rabe, chopped
3 bay leaves
1 tablespoon dried oregano
6 cups All-Purpose Vegetable Stock (see page 92) or water
Kosher salt and black pepper to taste
Heat a large pot over medium heat and add the olive oil. Add the onion, carrot, garlic, crushed red pepper flakes, and rosemary. Cook for about 8 minutes until the vegetables are softened.
Stir in the broccoli or broccoli rabe, bay leaves, oregano, and vegetable stock or water. Bring to a boil. Turn down the heat and simmer for 30−45 minutes until the broccoli is very soft and falls apart.
Remove the bay leaves. Puree the soup using an immersion blender or in batches in a blender or food processor. Season with salt and pepper as desired.
SERVES 4–6
All-Purpose Vegetable Soup
This is a neutral vegetable soup, good on its own or made heartier with starch-based additions such as cooked lentils or vegetables like butternut squash, kabocha squash, or white sweet potato.
2 tablespoons extra-virgin olive oil
2 garlic cloves, finely chopped
1 medium onion, finely diced
2 carrots, finely diced
2 sticks of celery, finely diced
1 zucchini, finely diced
Pinch of crushed red pepper flakes
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried thyme
2-3 bay leaves
2 plum tomatoes, chopped
4 cups All-Purpose Vegetable Stock (see page 92) or water
1 cup cauliflower florets
1 cup broccoli florets
2 cups chopped curly kale, stalks removed
Kosher salt and black pepper to taste
Heat a large pot over medium heat and add the olive oil. Add the garlic, onion, carrots, celery, zucchini, crushed red pepper flakes, and the dried herbs. Cook slowly for about 10 minutes until the vegetables are softened.
Add the chopped plum tomatoes and the vegetable stock. Cover and bring to a boil. Turn down the heat and simmer for about 10 minutes.
Add the cauliflower, broccoli, and kale and cook for 5 minutes more. Season with salt and pepper as desired.
SERVES 6
Turkish Red Lentil Soup
Sumac is a widely used Middle Eastern spice that is tangy, sweet, and salty all at once. It also lends a colorful red hue to dishes, making it a great finishing touch for many soups, stews, and seafood dishes.
1 tablespoon extra-virgin olive oil
1 medium onion, finely chopped
1 teaspoon paprika
1 teaspoon cumin seeds
2 tablespoons tomato paste
1 cup red lentils, rinsed
½ teaspoon cayenne pepper (optional)
6 cups water
1 tablespoon crumbled dried mint leaves
1 tablespoon sumac powder
Kosher salt and black pepper to taste
Heat a large pot over medium heat and add the olive oil. Add the onion, paprika, and cumin seeds. Cook slowly until the onions are translucent (about 8 minutes).
Stir in the tomato paste, lentils, cayenne pepper (if using), and water. Bring to a boil, lower the heat, and simmer and cook until the lentils are soft (about 30 minutes).
Add the mint and sumac, and season with salt and pepper as desired.
SERVES 4