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Archive for the ‘Soup’ Category

This is a nice, light yet satisfying soup… and by HOT & sour, I mean SPICY & sour!

Ingredients:

  • 10-15 birdseye chilis thinly sliced
  • 2-5 dried red chilis
  • 2 stalks of lemon grass (used to flavor the soup)
  • 2 pounds fresh oyster mushrooms, or other type of mushroom in bite-size pieces
  • 2 “kaffir” lime leaves (use lime zest if you can’t get it)
  • 1 bunch of cilantro, chopped
  • 4 limes, juiced (discard lime, use juice)
  • 3 tablespoons sliced bamboo shoots or coconut shoots
  • 2 tablespoons fish sauce
  • 1-2 tablespoons “chilis in oil”
  • Optional: tofu, chicken or shrimp (about 1 lb), in bite-size pieces

Directions:

  1. The fresh chiles should be bruised in a mortar and pestle. The dried chilies should be heated first, then crumbled into the fresh chilies.
  2. Beat the lemon grass with the mortar and pestle
  3. Heat about 3 cups of water to boiling point, add all the ingredients, and stir constantly until cooked.
  4. Garnish with fresh cilantro

Variation : use three cups of thin coconut milk instead of water, the result is tom kha soup

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A hearty stew made with buffalo meat, great for a cold winter night. Meat, potatoes and veggies make it a complete meal.

Yield: 4 servings

Ingredients:

  • 1 lb. buffalo meat, cut into cubes (you can buy cubed buffalo meat from the deli at most grocery stores)
  • 4 Tbs. olive oil
  • Salt & pepper to taste
  • 2 small potatoes, cubed
  • 1 onion, chopped
  • 4 celery stalks, chopped
  • 2 large carrots, chopped
  • 1 Pint chicken stock (or chicken broth)
  • 1/2 Tbs. basil

Directions:

  1. Mix buffalo meat with salt and pepper. Brown meat in large pan with heated olive oil. Once meat is lightly browned, remove from heat and place in a large sauce pan.
  2. Saute all vegetables using the same pan & oil used to brown the buffalo meat. Add mixture to saucepan. Add chicken stock/broth, salt, pepper and basil to taste.
  3. Simmer until tender, about 1 hour.

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Chicken stock is an essential ingredient in many soups. Make a larger batch ahead of time, then freeze the extra in a freezer bag (lay flat). Once frozen, you can place the bag on its side to save room in the freezer!

Ingredients:

  • 8 cups water
  • 1 tsp. salt
  • 1 (3 1/2-pound chicken), chopped into large pieces or buy pieces seperately
  • 1 medium onion, unpeeled and sliced
  • 1 medium tomato, sliced
  • 3 bay leaves (dried)
  • 1 Tbsp. cider vinegar

Directions:

  1. Combine first 7 ingredients in a large Dutch oven; cover and bring mixture to a boil over medium heat. Reduce heat and simmer for 40 minutes or until chicken is fully cooked.
  2. Remove chicken from cooking liquid and cool. Remove chicken from the bones once cooled, and save the meat for another use.
  3. Return bones and skin to cooking liquid, and stir in cider vinegar. Cover and simmer 1 hour. Strain broth through a sieve into a large bowl, and discard the solids. Cover and chill broth for 8 hours. Skim solidified fat from the surface of broth and discard.

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This is a healthier version of a traditional chicken tortilla soup, and takes less than 30 mintues to make. The flavor is amazing, and the stewed tomoatoes add some bulk to the soup. This is a great hearty soup for a cold evening.

Yield: 4 servings

Ingredients:

  • 1/2 tsp. ground cumin
  • 1 (15.5 ounce) can navy beans, rinsed & drained
  • 1 (14.5 ounce) can no-salt added stewed tomatoes
  • 1 (14 ounce) can fat-free, less-sodium chicken broth
  • 1 can (5 ounce) diced, fire-roasted chopped green chiles
  • 1/2 tsp. paprika
  • 2 cups chopped cooked chicken breast (about 1/2 pound)
  • 1 tbsp. extravirgin olive oil
  • 1 cup crunched tortilla chips (optional topping)
  • 1 cup shredded monterrey jack cheese (optional topping)
  • 1/2 cup reduced-fat sour cream (optional topping)
  • 1/4 cup chopped fresh cilantro (optional topping)

Directions:

  1. Combine first 5 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes.
  2. Stir in paprika and chicken; cook 2 minutes or until thoroughly heated. Remove from heat, stir in olive oil.
  3. Place 1/4 cup crunched tortilla chips and 1/4 cup cheese in the bottom of four bowls. Ladel soup into bowls. Top each bowl with 2 tablespoons sour cream and 1 tablespoon cilantro. Enjoy!

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Beets are an excellent source of the B vitamin, folate, and a very good source of manganese and potassium. Additionally, beets are a good source of dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.

  • 1 medium onion, peeled and chopped
  • 2 tbsp. olive oil
  • 3-4 large beets (about 1 1/2 lbs.), rinsed, peeled and cubed
  • 4 cups vegetable stock
  • lemon juice to taste
  • dill to taste
  • salt to taste
  • plain yogurt to taste
  • carrots, shredded (optional)
  1. Saute the onion in olive oil in a heavy, large pot over medium heat until soft (about 5 minutes).
  2. Add the beets, saute for 5 minutes.
  3. Add the vegetable stock, bring to a boil and skim the foam from the top. Cover and continue cooking over medium-low heat until the beets are soft (about 30 minutes).
  4. Add lemon juice, carrots, and salt .
  5. Optional:Puree with a hand blender if you like a smooth consistency for your soup.
  6. Serve hot or cold. Top with fresh dill and a dallop of plain yogurt for extra flavor.

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I found this recipe in Yoga Journal. If you want an extra immune boost, the article recommends using 1/2 the total garlic you desire to the soup, and then adding the remaining 1/2 of the garlic (crushed) after the soup is cooked, along with the lemon juice.

  • 4 cups mushroom or chicken broth
  • 1 small yellow onion, chopped
  • 4-10 garlic cloves (to taste, crushed and chopped)
  • 1 carrot, grated
  • 4-8 fresh shiitake mushrooms, sliced
  • 1-3 tbsp. grated gingerroot (to taste)
  • 3 tbsp. chopped fresh parsley
  1. Bring the broth, onion, garlic, carrot, mushrooms, and gingerroot to a slow boil. Reduce the heat and simmer on low, covered, for 15 minutes or until the vegetables are soft.
  2. Remove from heat; add the lemon juice, parsley and any remaining garlic. Cover and steep for 5 minutes.

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The basic split-pea soup recipe… A wonderful fall or winter soup, and so good for you! I like to serve this soup with fresh cornbread.
Yield: 4 servings (serving size – 1 cup)
Ingredients:

  • 2 teaspoons olive oil
  • 1/4 cup chopped carrots
  • 1/4 cup finely chopped celery
  • 1/4 cup finely chopped onions
  • 1 sprig fresh or 1/4 teaspoon dried thyme
  • freshly ground black pepper
  • 1 quart vegetable stock
  • 1 1/3 cups dried split peas
  • salt to taste
  • freshly ground black pepper
  1. Heat the oil in a saucepan over low heat. Add the carrot, celery, onion and thyme, season lightly with pepper and cook for 10 minutes.
  2. Add the stock and split peas, and bring to a boil quickly over high heat.
  3. Lower the heat and simmer until the peas are tender, about 1 hour.
  4. Puree 2/3 of the soup in a blender and stir it into the remaining 1/3.
  5. If the soup is too thick, thin it by adding a little more stock. Raise the heat and bring the soup to a boil for 15 seconds.
  6. Add salt and additional pepper to taste.

NOTE: Do not add salt until the peas are fully cooked, because salt will prevent the peas from becoming tender.

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