Miso Soup with Tofu & Bok Choy Ribbons
Asparagus Soup with Lemon & Dill
Red Lentil Soup with East Indian Spices (Masoor Dal)
Split Pea Soup with Fresh Peas & Potatoes
Golden Mushroom–Basil Cashew Cream Soup
Iron-Replenishing Cauliflower & Dulse Soup
Cannellini Kale Minestrone with Grated Pecorino
When a new baby arrives in the home, the senses of everyone in the family heighten. The primal instinct to protect an infant sharpens our abilities to see, smell, hear, touch, and taste. Schedules and sleep patterns may go awry during the adjustment. To honor the needs of all, food must be simple, available, and nourishing.
The use of broths and soups to nourish and heal is ancient and timeless. When bones, meat, vegetables, and other whole foods give up their vital energies to the liquid surrounding them, the result is a highly digestible meal full of nutrients. Soup is economical, costing only a few bucks to fill many tummies. You can construct soup with nearly anything you have on hand, substitute ingredients at will—the soup doesn’t care but accepts what’s offered and keeps on simmering.
Leave behind the stuffed animals and pastel booties. The perfect gift for a new family is a pot of homemade soup or a big jar of nourishing stock. Add a loaf of warm bread or muffins, and you’ll never be forgotten. New moms can support each other by trading soup—it’s just as easy to make a big pot as a small pot. The foods share their nutrients with the water; we share the soup with others.
Do you think of yourself as someone who’s not a good cook? Making soups will help you shed that notion. Soups are supremely forgiving. Having a newborn child in the house can be daunting and overwhelming. Ladle up a bowl of warm forgiveness. To take it in, all you need is a spoon.
“Soup is a lot like a family. Each ingredient enhances the others; each batch has its own characteristics; and it needs time to simmer to reach full flavor.”
—MARGE KENNEDY,
100 Things You Can Do to Keep Your Family Together
This nutritious stock can be used to cook rice, to simmer vegetables, to thin sauces, and to make super soups. By adding vinegar, some believe the minerals from the bones are extracted into the stock.
PREPARATION TIME:
1 hour
MAKES 1 QUART
1 tablespoon, extra-virgin, olive oil
1 medium onion, roughly chopped
2 teaspoons sea salt, plus more if needed
4 cups water
2 bay leaves
½ pound chicken parts, bone-in*
1 tablespoon rice vinegar
1 In a 4-quart soup pot over low to medium heat, heat the oil. Add the onion and salt and sauté until soft, 5 to 7 minutes. Add the water, bay leaves, chicken, and vinegar and bring to a boil. Reduce the heat to medium low and simmer for 30 to 45 minutes or longer. The stock flavors deepen with more time.
2 Taste it after 30 minutes to see if you are satisfied or want it to simmer longer. Add more salt if desired.
3 Allow the liquid to cool, remove the chicken and bay leaves, then strain the stock into glass jars and store it in the refrigerator until needed. Or parcel the stock into ziplock bags, ice cube trays, or sealable containers and store in the freezer. Stock will keep about 1 week in the refrigerator and several months in the freezer.
FOR BABIES 6 MONTHS & OLDER: Use stock to puree food for extra nourishment.
VARIATION FOR CHILDREN: Make a gentle and nourishing soup by stirring some cooked noodles into a cup of this stock.
* Buying a whole chicken and using less desirable parts, such as the back and neck, while reserving the servable parts for other dishes, is economical and (for some) more respectful of the chicken. See How to Cut Up a Whole Chicken.
A sharp boning knife is best for this, but any sharp knife that you can handle comfortably will do. A pair of kitchen shears is also helpful.
If the chicken organs are stored in a packet in the cavity, remove those before beginning.
Start with the drumstick and thigh. Pull the leg and thigh away from the body and, with a small, sharp knife, cut through the skin between the breast and drumstick.
Pull the drumstick and thigh away from the bird and bend it back to pop the joint. Follow the line of where the thigh is attached to the breast and cut through the joint; repeat with the other leg.
Cut the drumstick and thigh into two pieces by cutting along the fat line that delineates the joint. Your knife should be able to go straight through at the joint here.
Next remove the wings. Pull the wing away from the body. Cut through skin to expose the joint. Cut through the joint and skin to separate the wing from body; repeat with the other wing.
Lift the chicken and snip along each side of the backbone between the rib joints with a kitchen shears, again following fat lines. Then use your knife to separate the back from the breast. The backbone can be saved in the freezer for stock.
Put the breast on a cutting board skin side down. Gently cut down through the center cartilage using a sawing motion. Follow the cut again, slicing through meat and skin to separate the breast into two even pieces.
Voila! You have eight pieces of chicken for your recipe and a backbone for stock.
Kombu, a sea vegetable, serves to impart some of the same minerals the bones from animals might contribute.
PREPARATION TIME:
25 minutes
MAKES 1 QUART
1 medium yellow onion
1 tablespoon extra-virgin olive oil
1 carrot, cut into large chunks
1 rib of celery, cut into chunks
1 green onion or leek, cut into pieces
1 (3-inch) piece of kombu
1 bay leaf
1 teaspoon dried marjoram
1 teaspoon dried thyme
1 quart water
1 teaspoon sea salt
⅛ teaspoon freshly ground black pepper
1 Roughly chop the onion, reserving the skin. In a 4-quart soup pot over medium heat, heat the oil. Add the onion and sauté until soft, 5 to 7 minutes. Add the onion skin, carrot, celery, green onion, kombu, bay leaf, marjoram, thyme, and water and bring it to a boil. Add the salt and pepper. Reduce the heat to medium low and simmer for 20 minutes. Taste and adjust seasoning if desired.
2 Allow the liquid to cool, remove the vegetables and bay leaf, then strain the stock into glass jars and store it in the refrigerator until needed. Or parcel the stock into ziplock bags, ice cube trays, or sealable containers and store in the freezer. Stock will keep about 1 week in the refrigerator and several months in the freezer.
FOR BABIES 6 MONTHS & OLDER: Use the stock to puree food for extra nourishment.
VARIATION FOR CHILDREN: Make a gentle and nourishing broth by stirring a teaspoon of light miso into a cup of this stock.
Unlike a meat stock, dashi is light in body and adds a subtle, distinct oceanic flavor to any dish. Sea vegetables and bonito fish flakes distribute minerals and protein to the stock. Kombu and bonito flakes can be found in most international grocery stores or can be ordered online.
PREPARATION TIME:
1 to 2 hours (for soaking); 20 minutes (for cooking)
MAKES 1½ QUARTS
6 cups water
1 ounce kombu (about 20 inches)
1 ounce bonito flakes (3 to 4 loosely packed cups)
1 In a 4-quart pot, put the water. Add the kombu and let it soak in the water for at least 1 hour, or as long as 2 hours.
2 After soaking, bring the water to a boil over high heat. Just as it begins to simmer, add the bonito flakes and stir. Allow the liquid to come to a boil again and then simmer over low heat for 1 minute.
3 Remove the pot from the heat and allow the stock to steep for 10 minutes. Strain the stock through a fine mesh strainer over a large bowl. The stock can be stored in a jar in the refrigerator for about 1 week or several months in the freezer.
FOR BABIES 6 MONTHS & OLDER: Use the stock to puree cooked vegetables such as carrot or squash for added nutrients.
Stock does not need to be fancy. In fact, it should be a utilitarian task. Unused raw chicken parts, an onion, a bay leaf, and a few vegetable scraps are really all you need. Alternately, you can begin with the carcass of your Thanksgiving turkey or the bone from the Easter ham. Cooked bones yield a stronger flavor and darker color than raw bones. Stock isn’t on a schedule. So if you forget about it while you change a diaper and a nap or two later it is still simmering, don’t worry. It’s still good.
Concerned about babies and children getting enough vegetables in their diet? Make soup, baby cereal, rice, sandwich spreads, or beans for tacos with homemade stock to boost nutrient intake. Almost anything you cook that requires water can be replaced with stock!
There are many brands of organic stock that you can buy. They can’t provide the love inherent in homemade stock but will definitely enhance flavor. Note that some of the prepackaged stocks, especially the vegetarian ones for some reason, are quite thick and heavy. Be sure to taste your stock before pouring it into a soup pot. Note the saltiness. It is better to use half stock and half water when the stock flavor is heavy or salty so that the stock doesn’t overwhelm the other flavors of the soup.
Wakame is a green, leafy sea vegetable high in calcium and other minerals. Beneficial bacteria are contributed to the dish from the miso (fermented soybean paste). When a family member feels fatigued or ill, serve this soup, which is brimming with highly digestible minerals, protein, and probiotics.
PREPARATION TIME:
25 minutes
MAKES 4 SERVINGS
1 (3-inch) piece wakame
4 cups Dashi Stock
1 small red potato, cut into ½-inch dice
1 small carrot, chopped
1 large or 3 baby bok choy leaves
¼ pound firm tofu, cut into small cubes
¼ cup white or mellow miso
2 green onions, thinly sliced, for garnish
1 In a small bowl filled with cold water, put the wakame and soak it for 5 minutes to rehydrate. In a 4-quart pot over medium-high heat, add the stock, potato, and carrot and bring it to a simmer. Remove the wakame from the bowl, discard the thick spine, tear the leaf into pieces, and then add it to the broth. Cover and let the broth simmer until the vegetables are tender, 15 to 20 minutes.
2 Near the end of cooking time, roll up the bok choy leaves and make thin slices starting at one end. Add the bok choy ribbons and tofu cubes to the broth and let them simmer for 1 to 2 minutes.
3 Cooking miso at a high temperature can destroy its probiotic properties. Ladle ½ cup of the broth into each soup bowl. Dissolve 1 tablespoon of miso into the broth in each bowl. Add more broth with plenty of vegetables to each bowl and stir gently. Garnish each bowl with green onions.
FOR BABIES 6 MONTHS & OLDER: Remove some boiled potatoes or carrots from the soup after it simmers and puree or mash well.
FOR BABIES 10 MONTHS & OLDER: Babies with a few teeth who can handle soft things to chew will enjoy some pieces of cooked vegetables and tofu cubes from the soup along with some broth.
Rolled oats add extra whole grain nutrition and create a nondairy, fiber-rich, creamy texture. Serve this soup with Mediterranean Quinoa Salad or Caribbean Lime Halibut for a seasonal springtime meal.
PREPARATION TIME:
25 minutes
MAKES 4 TO 6 SERVINGS
2 tablespoons extra-virgin olive oil or unsalted butter
1 medium onion, finely chopped
1 stalk celery, chopped
1 teaspoon ground cumin
1 bunch asparagus, trimmed and cut into 2-inch pieces
2 cups Easy Vegetarian Stock, Simple Chicken Stock, or store-bought
2 to 3 cups water
1 bay leaf
½ cup rolled oats
1 teaspoon sea salt
1 tablespoon fresh dill, or 1 teaspoon dried dill
2 to 3 tablespoons freshly squeezed lemon juice
Sour cream, for garnish (optional)
1 In a 4-quart pot over medium heat, heat the oil. Add the onion and sauté until the onion is soft and beginning to caramelize. Stir in the celery and cumin.
2 Add the asparagus to the pot and sauté a few more minutes. Add the stock, water, bay leaf, oats, and salt and bring it to a boil. Lower heat to medium low and simmer until the oats are soft and asparagus is bright green, about 15 minutes. Let it cool slightly.
3 Remove the bay leaf. Transfer the contents of the pot to a blender or use an immersion blender. Add the dill and puree. If using a standing blender, cover the lid with a towel and start the blender on low to prevent splattering.
4 Reheat if necessary. Add the lemon juice, a little at a time, to taste. Top each serving of soup with 2 teaspoons of sour cream before serving. This soup can be served cold in warm weather.
FOR BABIES 10 MONTHS & OLDER: Use some of the rolled oats to make your baby a bowl of warm oatmeal. See here for directions.
Red lentils are a small, flat, orange-colored legume, differing from the gray-green French lentil in flavor and appearance. A vegetarian Indian restaurant in Seattle called Silence-Heart-Nest used to serve this satisfying soup, whose proper name is Masoor Dal. Ghee is clarified butter that is used frequently in Indian cooking. To learn more about ghee, see Homemade Ghee.
PREPARATION TIME:
1 hour
MAKES 6 SERVINGS
4 teaspoons Homemade Ghee or unsalted butter, divided
1 medium onion, finely chopped
1 to 2 tablespoons minced garlic
1 teaspoon ground turmeric
1 teaspoon ground cumin
⅛ teaspoon cayenne
1 cup chopped tomatoes (from 1 large tomato)
1 cup dried red lentils
4 cups Easy Vegetarian Stock, Simple Chicken Stock, or water
2 teaspoons sea salt
1 teaspoon cumin
1 teaspoon mustard seeds
¼ cup chopped fresh cilantro
1 teaspoon freshly squeezed lemon juice or vinegar
1 In a 4-quart pot over medium heat, melt 1 tablespoon of the ghee. Sauté the onions and garlic until the onion caramelizes. Add the turmeric, cumin, and cayenne and stir until fragrant, 2 to 3 minutes. Add the tomatoes. Cook until they break down if using fresh tomatoes; if using canned, simply proceed.
2 Rinse and drain the lentils. Add the lentils, stock, and salt to pot. Bring the pot to a soft simmer and cook for 45 minutes, stirring often.
3 In a small skillet over medium-high heat, melt the remaining 1 teaspoon ghee and fry the seeds until they pop, 2 to 3 minutes. Stir the fried seeds, cilantro, and lemon juice into the finished soup. Taste and adjust salt and citrus to bring up the flavor.
FOR BABIES 10 MONTHS & OLDER: Use ¼ cup red lentils and simmer in a separate small pan with 1 cup water to make a simpler soup for baby. Or if baby is a fairly experienced eater, this soup is fine as is.
The gorgeous red color of this pureed soup has visual appeal. Pair the soup with Sweet Potato Corn Muffins and Romaine and Blue Cheese Chop Salad with Basil Dressing.
PREPARATION TIME:
50 minutes
MAKES 6 TO 8 SERVINGS
1 medium or 2 small beets
3 medium carrots
1 tablespoon extra-virgin olive oil
1 large onion, diced
1 cup dried red lentils
1 (3-inch) sprig fresh rosemary, finely chopped, or 1 teaspoon dried rosemary
1 tablespoon fresh oregano, finely chopped, or 1 teaspoon ground oregano
2 bay leaves
1 teaspoon sea salt
6 cups Easy Vegetarian Stock, Simple Chicken Stock, or water
2 to 3 tablespoons light miso
1 Remove the leaves of the beets, if present, and the grainy top end where the stem comes out. Scrub and chop the carrots and beet and cut them into small chunks.
2 In a 4-quart pot over medium heat, heat the oil. Add the onion and sauté until soft, 5 to 7 minutes. Add the carrots and beet and sauté a few more minutes.
3 Rinse and drain the lentils. Add the lentils, rosemary, oregano, bay leaves, salt, and stock to the sautéed vegetables and bring the pot to a boil. Lower heat and simmer 40 minutes.
4 Remove the bay leaves. Let the soup cool slightly and puree it in small batches in a blender or use an immersion blender. In a small bowl, dissolve the miso in ½ cup water, and then stir it into the pureed soup. Gently reheat before serving.
FOR BABIES 6 MONTHS & OLDER: Steam a few carrot slices and puree with water.
VARIATION FOR CHILDREN: Make a face in the bowl with crackers!
My daughter’s second-grade class had a hot lunch program where parents took turns bringing hot soup to school lunch. This soup was a favorite. Leave out the ham bone to make this a vegetarian soup.
PREPARATION TIME:
4 to 6 hours (for soaking); 1 to 1½ hours (for cooking)
MAKES 4 SERVINGS
1 cup dried green split peas
2½ teaspoons sea salt, divided, plus more for seasoning
1 tablespoon unsalted butter or extra-virgin olive oil
1 medium onion, finely chopped
1 stalk celery, chopped
1 carrot, chopped
2 small red potatoes, cubed
1 teaspoon ground cumin
Freshly ground black pepper
4 cups Easy Vegetarian Stock, Simple Chicken Stock, or water
1 large bay leaf
1 small ham bone (optional)
2 teaspoons apple cider vinegar
½ cup fresh or frozen peas
1 tablespoon fresh dill, or 1 teaspoon dried dill
1 Soak the split peas for 4 to 6 hours in 5 cups of water and 1 teaspoon of the salt. This will help with digestibility, quicken the cooking time, and improve the texture of the soup.
2 In a pressure cooker or a 4-quart pot over medium heat, melt the butter. Add the onions and sauté until they begin to soften and caramelize, 5 to 10 minutes.
3 Add the celery, carrot, potatoes, cumin, and pepper and sauté for 3 to 4 minutes. Drain the split peas and discard the water. Add the split peas, then the stock, bay leaf, and the remaining 1½ teaspoons salt. Add the ham bone and vinegar to the pot.
4 If using a pressure cooker, bring up to the pressure on high heat, then reduce the heat and cook for 40 minutes. If using a pot, bring the contents to a boil over high heat, reduce the heat to low, and simmer for 1 hour and 15 minutes, or until the peas have melted.
5 Once the soup has become creamy, remove the ham bone and bay leaf. Cut off any meat, discard the skin and bone, and then dice the meat into small pieces and add them back to the soup. Toss in the peas and dill. Taste the soup; add more salt and pepper if desired. Continue cooking a few more minutes until the peas are tender and warm, and then serve.
FOR BABIES 6 MONTHS & OLDER: Reserve some fresh peas. Steam them until tender. Mash and serve.
Friend and chef Jeff Basom showed me this inventive way of blending potatoes and cashew butter to create a creamy dairy-free soup base.
PREPARATION TIME:
45 minutes
MAKES 6 SERVINGS
2 tablespoons extra-virgin olive oil, divided
2 large or 3 medium onions, diced
1 teaspoon sea salt
1 medium russet potato, diced
2 ribs celery, diced
1 large carrot, diced
4 cups Easy Vegetarian Stock, Simple Chicken Stock, or water
2 tablespoons cashew butter
2 tablespoons tamari (soy sauce)
¾ pound mushrooms, sliced
½ cup fresh basil leaves, finely chopped
Freshly ground black pepper
1 teaspoon apple cider vinegar
1 In a 4-quart pot over medium heat, heat 1 tablespoon of the oil. Add the onions and salt. Reduce the heat to low, cover, and simmer, stirring occasionally, until the onions cook down and caramelize, 15 to 20 minutes.
2 Add the potatoes, celery, carrot, and stock to the mixture, cover, and simmer until potatoes are soft, 15 to 20 minutes.
3 Let the soup cool slightly, then puree it in small batches in a blender with the cashew butter and tamari, blending until smooth. Return the soup to the pot. (Alternatively, you can add the cashew butter and tamari to the soup and puree it with an immersion blender.)
4 In a large skillet over medium heat, heat the remaining 1 tablespoon oil. Add the mushrooms and sauté until soft, 3 to 5 minutes. Stir the sautéed mushrooms, basil, and pepper into the blended soup. Taste and add vinegar and additional salt if needed to bring up the flavor.
FOR BABIES 6 MONTHS & OLDER: Remove some of the cooked potato from the soup and puree.
FOR BABIES 10 MONTHS & OLDER: Blend a portion of the soup before adding the tamari and sautéed mushrooms for baby.
A variation of Golden Mushroom-Basil Cashew Cream Soup is included for medicinal reasons. This soup utilizes iron-rich dulse, a sea vegetable with an impressive two milligrams of absorbable iron per teaspoon (breastfeeding moms require at least nine milligrams per day).
PREPARATION TIME:
45 minutes
MAKES 6 SERVINGS
1 tablespoons extra-virgin olive oil
2 large or 3 medium onions, diced
1 teaspoon sea salt
1 medium russet potato, diced
2 ribs celery, diced
1 large carrot, diced
4 cups Easy Vegetarian Stock, Simple Chicken Stock, or water
2 tablespoons cashew butter
2 tablespoons tamari (soy sauce)
1 small head cauliflower
⅓ cup dry dulse
Freshly ground black pepper
1 teaspoon apple cider vinegar
1 In a 4-quart pot over medium heat, heat the oil. Add the onions and salt. Reduce the heat to low, cover, and simmer, stirring occasionally, until the onions cook down and caramelize, 15 to 20 minutes.
2 Add the potatoes, celery, carrot, and stock to the pot, cover, and simmer until potatoes are soft, 15 to 20 minutes.
3 Let the soup cool slightly, then puree it in small batches in a blender with the cashew butter and tamari, blending until smooth. Return the soup to the pot. (Alternatively, add the cashew butter and tamari to the soup and puree it with an immersion blender.)
4 Remove the outer leaves of cauliflower and cut it into bite-size florets. Bring a 4-quart pot of water to boil over high heat and blanch the cauliflower pieces by submerging them in the water for about 5 minutes. Drain the cauliflower pieces and add them to the soup. Prepare the dulse by soaking it in a cup of cold water for 5 minutes to rehydrate it and then gently tearing into bite-size pieces. Add the dulse and pepper into the finished soup. Add the vinegar and taste to see if additional salt is needed to bring up the flavor.
FOR BABIES 6 MONTHS & OLDER: Steam some of cauliflower pieces until very soft, about 20 minutes. Puree the steamed cauliflower with a pinch of dulse and serve.
When I was a child, tomato soup was my main comfort food. The food company Muir Glen makes a “fire-roasted” canned tomato that adds another dimension of flavor to this recipe.
PREPARATION TIME:
25 to 30 minutes
MAKES 4 SERVINGS
2 tablespoons extra-virgin olive oil
1 tablespoon unsalted butter
1 medium onion, finely chopped
2 to 3 cloves garlic, minced
1 teaspoon sea salt
2 cups Easy Vegetarian Stock, Simple Chicken Stock, or store-bought
1 (14.5-ounce) can chopped tomatoes
1 tablespoon honey
¼ cup cultured sour cream or crème fraîche
Freshly ground black pepper
¼ cup finely chopped fresh basil
1 In a 4-quart pot over medium heat, heat the oil and butter. Add the onion, garlic, and salt and sauté until the onions are soft and translucent, 5 to 7 minutes. Add the stock, tomatoes, and honey, reduce the heat to low, and simmer for 10 to 15 minutes to marry the flavors.
2 Let the soup cool slightly, then put half of it into a blender with the sour cream and blend until smooth. Transfer the soup to another pot. Blend the other half of the soup and add to the pot. (Alternatively, add the sour cream to soup and puree with an immersion blender.) Reheat the blended soup. Add the pepper and stir in the basil just before serving.
FOR BABIES 6 MONTHS & OLDER: Serve this soup with steamed broccoli on the side. Puree some steamed broccoli with water for baby.
My-Duyen Huynh taught me the authentic way of making Pho Ga. The “pick and choose” aspect of adding condiments satisfies the young child’s desire to express independence. Put the stock together and watch a movie or play a board game while it simmers.
PREPARATION TIME:
2 hours and 20 minutes
MAKES 4 TO 6 SERVINGS
For the stock:
3 quarts water
1 pound bone-in, skin-on chicken parts (back, neck, legs)
1 (3-inch) piece fresh gingerroot, thinly sliced
2 shallots, thinly sliced
6 to 8 whole cloves
3 to 4 whole cardamom pods
1 star anise
½ cinnamon stick
5 teaspoons sea salt
1 tablespoon sugar
1 pound bone-in, skin-on chicken breast
1 (8-ounce) package rice noodles
Sesame oil
½ bunch cilantro, chopped (about 1 cup)
4 green onions, chopped
Freshly ground black pepper
For garnish:
3 limes, cut into wedges
1 cup bean sprouts
½ cup chopped Thai basil
2 jalapeños, sliced
3 tablespoons hoisin sauce
2 tablespoons sriracha sauce
1 To make the stock, in an 8-quart pot over medium-high heat, bring the water to a simmer. Wash the chicken thoroughly. If starting with a whole chicken, cut it into pieces (see How to Cut Up a Whole Chicken). Remove any excess fat and skin. As soon as water is simmering, add the back, neck, and/or legs. (Don’t include the breast, which will be added later.)
2 Preheat the oven to broil. In a baking dish, put the ginger and shallots and broil until slightly charred on the edges, 8 to 10 minutes.
3 Add the ginger, shallots, cloves, cardamom, star anise, cinnamon, salt, and sugar to the pot. Bring it to a simmer. If the temperature is too high, the broth will be cloudy, not clear. Skim any fat that rises to the surface off the top of the broth. Let the stock simmer, covered, for 2 hours. If the chicken breast is one large piece, bisect it lengthwise. Add the chicken breast during the last 15 minutes of cooking.
4 Taste the broth. Add additional salt if desired. Remove the chicken breast, allow it to cool, and then remove the skin and bones. Cut the meat into thin slices and set aside.
5 Prepare the rice noodles according to the directions on the package. The threadlike vermicelli noodles will cook through in just a few minutes. Thicker flat rice noodles will take around 10 minutes. Pay attention and test the noodles frequently, as they’ll become mushy if overcooked. Once the noodles are tender, drain them and run them under cool water to stop the cooking. Toss them with a few drops of sesame oil to keep the noodles from sticking.
6 Put a small handful of noodles in each bowl. Top with a few slices of chicken breast, some of the cilantro, green onion, and black pepper. Pour the hot stock over the top of each bowl.
7 Arrange the garnishes, each in a small bowl, on a tray or platter. Diners can add the condiments of their choice to their soup.
FOR BABIES 6 MONTHS & OLDER: Use the magical aromatic broth to blend cooked vegetables into purees.
This recipe was inspired by one of my favorite cookbooks, Sundays at Moosewood Restaurant by the Moosewood Collective. The kale adds energy-boosting vitamins and minerals, while the beans provide a simple protein base.
PREPARATION TIME:
30 minutes
MAKES 3 TO 4 SERVINGS
½ bunch (about 12 to 15 leaves) lacinato kale, thinly sliced (chiffonade)
1 tablespoon extra-virgin olive oil
2 large cloves garlic
3 cups cooked cannellini beans (see cooking instructions), or 2 (15-ounce) cans cannellini beans, drained
2½ cups Easy Vegetarian Stock, Simple Chicken Stock, or store-bought
1 tablespoon tomato paste
4 fresh sage leaves
1 teaspoon sea salt
Freshly ground black pepper
1 tablespoon freshly squeezed lemon juice
Freshly grated pecorino cheese
1 In a small bowl of cold water, place the kale and set aside.
2 In a 4-quart pot over low to medium heat, heat the oil. Add the garlic and sauté, making sure it sizzles but doesn’t burn, 1 to 2 minutes.
3 Reserve 1 cup of the beans. Add the remaining 2 cups of beans and 1½ cups of the stock to the pot and stir. In a blender, put the reserved 1 cup beans, the remaining 1 cup stock, the tomato paste, and the sage and puree. Stir the pureed bean mixture into the soup, creating a creamy base. Add salt and pepper to taste.
4 Mix the kale into the simmering soup and cook until the kale wilts, about 5 minutes. Add the lemon juice and enough water to make the soup a desirable consistency. Taste for salt and pepper and adjust seasonings as desired. Serve the soup topped with the pecorino.
FOR BABIES 10 MONTHS & OLDER: Reserve several tablespoons of the pureed bean mixture before adding it to the soup and serve it to baby.
Using animal foods, like bacon, in small amounts as a flavoring demonstrates frugality and places these food in the right ratio in a mostly plant-based diet. Be sure to seek animal products from producers using humane practices. Serve this soup with Romaine and Blue Cheese Chop Salad with Basil Dressing for a satisfying meal.
PREPARATION TIME:
8 to 10 hours (for soaking), 75 minutes (for cooking)
MAKES 4 SERVINGS
1 cup dried navy beans
2 teaspoons sea salt, divided, plus more if needed
3 strips bacon
1 medium onion, diced
1 medium apple, diced
4 cups Easy Vegetarian Stock, Simple Chicken Stock, or water
1 chipotle chile
½ teaspoon ground paprika
¼ teaspoon ground allspice
2 teaspoons apple cider vinegar
Freshly ground black pepper
1 tablespoon heavy cream (optional)
1 In a large bowl, put the dry beans with 5 cups of water and 1 teaspoon of the salt. Allow them to soak for 8 to 10 hours.
2 In a pressure cooker or a 4-quart pot over medium-high heat, add the bacon strips. Fry the bacon, turning occasionally, until crisp. Drain the bacon on a paper towel and set aside. Leave the bacon fat in the soup pot.
3 Add the onion to the bacon fat and sauté until soft, 4 to 5 minutes. Add the apple to the onion, and sauté 3 more minutes. Next add the drained beans, stock, chile, paprika, allspice, and the remaining 1 teaspoon salt. Increase the heat to high to establish a simmer and cover or, if using a pressure cooker, bring up to pressure, then reduce heat to low, while keeping the pressure steady. Cook until beans are soft, 1 hour in pot or 45 minutes in a pressure cooker.
4 Remove the chili pod. Add another ½ teaspoon of salt if desired, the vinegar, and pepper. Stir to incorporate. Using and immersion blender, blend the soup until textured but creamy, or puree the soup in a blender, then add it back to the pot. If the heat from the chile seems too much, add the cream to tame the flame before serving. Serve soup garnished with crumbled bacon.
FOR BABIES 10 MONTHS & OLDER: Omit the chilies. A small portion of this soup pureed is fine for an older baby.
This hearty stew transforms economical ingredients into big flavor. The tiny French lentils are wonderful, but if you can’t find them, substitute regular brown lentils. You can replace all the individual spices in this recipe with one heaping tablespoon of Homemade Curry Paste.
PREPARATION TIME:
70 minutes
MAKES 6 SERVINGS
1 tablespoon Homemade Ghee or extra-virgin olive oil
1 medium onion, finely chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon freshly grated gingerroot
1 teaspoon ground turmeric
¼ teaspoon ground allspice
¼ teaspoon cayenne
¼ teaspoon ground cinnamon
⅛ teaspoon freshly ground black pepper
2 red potatoes, cut into cubes
1 parsnip, sliced
1 stalk celery, diced
1 carrot, chopped
4 cups Easy Vegetarian Stock, Simple Chicken Stock, or water
1 cup French lentils
1½ teaspoons sea salt
Yogurt Cucumber Topping or sour cream, for garnish
1 In a pressure cooker or a 4-quart soup pot over medium heat, melt the ghee. Add the onion and sauté until the onion is soft and beginning to caramelize. Add the cumin, coriander, ginger, turmeric, allspice, cayenne, cinnamon, and pepper and sauté until fragrant, 2 to 3 minutes.
2 Add the potatoes, parsnip, celery, carrot, stock, lentils, and salt, then bring the heat up to high to take the stew to a boil. Reduce the heat to low and simmer, covered, until the potatoes are tender and the lentils are creamy, 50 to 60 minutes. If using a pressure cooker, bring up to pressure over high heat, then reduce the heat and cook until the lentils become creamy, about 40 minutes.
3 Garnish the hot stew with the yogurt topping just before serving.
FOR BABIES 10 MONTHS & OLDER: A small portion of this pureed soup should be fine for the older baby.
Otherwise known as Tom Ka Gai, this traditional Thai soup uses coconut milk, lemongrass, and fish sauce to form its flavorful base. For a vegetarian version, use tofu cubes instead of chicken and omit the fish sauce (you will need to add additional salt to compensate for this).
PREPARATION TIME:
1 hour
MAKES 4 SERVINGS
2 tablespoons extra-virgin olive oil or unrefined coconut oil
1 medium onion, thinly cut into half moons
2 to 3 cloves garlic, minced
1 teaspoon sea salt
2 tablespoons freshly grated gingerroot
1 teaspoon ground coriander
1 teaspoon ground cumin
½ teaspoon red pepper flakes
1 (6- to 8-inch) stalk lemongrass
½ pound boneless, skinless chicken breasts
2 to 3 cups water
1 (14-ounce) can coconut milk
3 to 4 tablespoons fish sauce
1 large baby bok choy, thinly sliced
¼ cup chopped fresh cilantro
1 tablespoon freshly squeezed lime juice from ½ lime)
1 In a 4-quart soup pot over medium heat, warm the oil. Stir in the onion, garlic, and salt and sauté until the onion is translucent. Add the ginger, coriander, cumin, and red pepper flakes and cook until fragrant, 2 to 3 minutes.
2 Bisect the lemongrass stalk lengthwise. You will see a small core at the bottom. Cut out the core and then chop about ½ inch off each stalk half where it is tender (tender means you can easily insert a fingernail). Add the chopped lemongrass to the other spices and reserve a piece of the stalk.
3 Tenderize the chicken breast with a meat pounder on both sides and then cut it diagonally into thin strips. Add the chicken to the onion and spices and cook, stirring constantly, until the chicken is white on the outside.
4 Add the water, coconut milk, fish sauce, and lemongrass stalk and simmer until the chicken is thoroughly cooked and the flavors are well blended, 5 to 10 minutes, depending on the size of the strips. Add the bok choy and simmer for 3 more minutes. Remove the lemongrass stalk before serving. Stir in the cilantro and lime to finish.
FOR BABIES 10 MONTHS & OLDER: Remove ¼ cup of the spiced coconut broth. Tame the intensity by blending it with cooked carrot or sweet potato.
