Recipe Tag: Vegetarian Soups

One Pot Bean Chili – Virtual

Gather all ingredients and equipment.

Chop onions, carrot, bell pepper, and zucchini.

Place a medium pot over medium heat. Add olive oil. Saute onion, carrot, and bell pepper for 3 minutes.

Add the zucchini, salt, chili powder, cumin, and oregano to pot. Saute for an additional 5 minutes.

Add the canned tomatoes, vegetable stock, corn, and beans. Bring to a simmer.

Simmer for 30 minutes on medium low heat. This will allow the flavors to meld and chili to thicken.

To make tortilla strip garnish: Cut tortillas into ¼ inch by 2 inch strips and place on a parchment lined sheet pan, lightly spray the strips with spray oil, and bake until golden brown.

To serve, top 1 cup chili with 2 Tablespoons of cheese and tortilla strips.

One Pot Bean Chili

Gather all ingredients and equipment.

Chop onions, carrot, bell pepper, and zucchini.

Place a medium pot over medium heat. Add olive oil. Saute onion, carrot, and bell pepper for 3 minutes.

Add the zucchini, salt, chili powder, cumin, and oregano to pot. Saute for an additional 5 minutes.

Add the canned tomatoes, vegetable stock, corn, and beans. Bring to a simmer.

Simmer for 30 minutes on medium low heat. This will allow the flavors to meld and chili to thicken.

To make tortilla strip garnish: Cut tortillas into ¼ inch by 2 inch strips and place on a parchment lined sheet pan, lightly spray the strips with spray oil, and bake until golden brown.

To serve, top 1 cup chili with 2 Tablespoons of cheese and tortilla strips.

Lablabi (Tunisian Chickpea Stew) – Virtual

Gather all ingredients and equipment.

Heat olive oil in medium pot over medium-high heat.

Add onion and carrot and saute for 5-7 minutes or until onion is translucent and soft.

Add garlic to pot and saute for an additional 1-2 minutes.

Reduce heat to low, and add cumin, tomato paste, and harrisa paste to toast the seasonings and brown the tomato paste. Stir constantly to keep spices from burning and mix to combine.

Add vegetable stock, lemon zest and juice, salt, pepper, and chickpeas. Turn heat to medium-high and bring to a simmer.

Simmer stew for 30 minutes, uncovered, until chickpeas and vegetables are tender.

While stew is simmering, toast slices of baguette and prepare toppings of cilantro, olives, and yogurt.

Serve 1 cup of stew with sliced baguette, olives, cilantro, and yogurt.

Broccoli Cheddar Soup

Heat olive oil in a medium sized pot on medium high heat.

Add frozen broccoli, cauliflower, mirepoix blend, garlic, salt, and pepper to the pot and cook for about 5-10 minutes, until the vegetables begin to soften.

Make a slurry with the corn starch. Do this by mixing the corn starch with 4-6 Tablespoons of your chicken stock until a smooth paste forms. This will be used to thicken the soup.

Add 1% milk and chicken stock to the pot and bring to a boil. Once boiling, reduce to a simmer.

Whisk the cornstarch slurry into the simmering soup. Simmer for about 15 minutes, until soup is desired thickness.

Add cheese stir to combine until cheese has completely melted.

Remove soup from heat and let cool slightly before adding to blender.

Blend for 1-2 minutes, or until smooth.

Thai Roasted Tomato Soup

Place a large skillet in the oven and preheat to 325°F.

When the oven is hot add 1 teaspoon olive oil and swirl.

Add the cherry tomatoes and roast for about 20 minutes. Toss occasionally.

While the tomatoes are roasting, place a large skillet on the range with 1 teaspoon olive oil over medium high heat.

Add the onion, stir, reduce the heat to medium and cover.

Cook for about 20 minutes. Stir occasionally.

While the onions are cooking place the 5 cups water in a saucepan over high heat.

When the water boils add the rice, stir, reduce the heat to a simmer. Partially cover and simmer for 40 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving.

When the tomatoes are roasted add them to the pan with the onions along with the coconut milk, water, Thai curry paste, salt, cayenne, ginger and cardamom.

Stir gently, cover and reduce the heat to low.

When the rice is done place the tomatoes in a blender and puree until smooth. Return to the pan and place on low.

Place the cooked rice a large bowl. Add the sesame oil, rice vinegar, and basil.

Toss gently, and then pack 1/4 of the rice at a time into small bowls.

Invert each of the bowls of rice into four soup bowls so that they form a dome of rice in the center of the bowl.

Ladle the soup into the bowls between the rice and the edge of the bowl to form a pool around the rice.

Serve.

Low Sodium Roasted Red Pepper Soup

Preheat the oven to broil.

Place the peppers in the oven and roast, turning frequently, until blackened on all sides. Remove and place in a brown paper bag. Allow them to cool.

After the peppers are cooled peel them and then seed and mince.

Place a large sauce pan over medium heat and add the olive oil. Add the red onion and garlic and cook, stirring frequently, for about 3 minutes.

Add the celery and cook for about 3 minutes. Add the roasted red peppers, lentils, salt, pepper, thyme and water. Reduce the heat until the water is simmering.

Cook for 30 minutes. Remove from the heat and add half of the goat cheese. Let the soup cool for about 10 minutes, stirring occasionally to help the goat cheese melt.

Using a blender or stick blender puree until smooth. Serve hot with a whole wheat roll and a half an ounce of goat cheese per serving.

Low Sodium Lentil Chili

Place the olive oil in a large saucepan, over medium heat.

Add the garlic and onion and cook, stirring frequently, until the onions have softened.

Add the crushed tomatoes, chili powder, cumin, oregano, chipotle (if used), and pepper, and stir well.

Add the water and the lentils, and stir well.

Reduce heat to medium-low and simmer until lentils are cooked through but not mushy, approximately 45 minutes to an hour.

Serve with 1 1/2 tablespoon sour cream and 1/2 ounce Monterey jack cheese per serving.

Low Sodium Chilled Roasted Tomato Soup

Preheat the oven to 325°F. Spray a large skillet lightly with olive oil. Add the tomatoes, garlic and shallots to the pan. Place the pan in the oven.

Roast the vegetables for about 40 minutes. Check on them about every 10 – 15 minutes tossing them to make sure they roast evenly. Spray lightly with olive oil if needed.

Remove from the oven and let cool for about 10 minutes. Puree using a blender or stick blender adding the water, basil, salt and pepper.

Chill and serve when cold.

Low Sodium Chilled Pea Soup with Herbs

Prepare a large mixing bowl filled with ice. The bowl should be large enough for the sauce pan to fit into and be surrounded by ice.

Place the olive oil in a large sauce pan over medium-high heat. When hot add the onions. Cook, stirring almost continuously, for about 8 minutes until the onions are translucent. Do not let the onions brown.

Add the chicken stock and increase the heat to high. Add the frozen peas.

Stir occasionally. When the soup begins to come to a boil reduce the heat slightly so that it continues to simmer.

Cook for about 5- 7 minutes, stirring frequently.

Add the spinach and cook for another two minutes. Remove from the heat and add one cup of crushed ice.

Place the pan in the ice bowl and stir until the ice in the soup melts. When the soup is slightly cool add the salt, pepper, tarragon, parley, chives, mint, and goat cheese.

Using a stick blender, or transferring to a blender in two batches, puree until smooth. Chill and serve.

Five Onion Soup

Preheat the oven to 350°F.

Peel and destem the shallots and place them in a heavy saucepan fitted with a lid.

Add 1 teaspoon olive oil and shake to coat the shallots well.

Cover and place the pan in the oven and roast for about 25 minutes, turning the shallots over once.

Remove the shallots to a bowl and set aside.

Slice the white onions in half, remove the stem, and peel.

Place the onions, cut side down, in a saucepan with 1 teaspoon olive oil.

Place the pan in the oven, and roast, covered, for about 1 hour, turning the onions over every 15 minutes.

While the onions are cooking, place a large skillet over medium-high heat.

Add 1 teaspoon of olive oil and the white part of the leeks.

Saute for about 7 minutes, stirring frequently, or until limp.

Place the cooked leeks in the bowl with the shallots and set aside.

Add 1 teaspoon olive oil to the pan and add the red onion.

Cook, stirring frequently, for about 10 minutes or until they are lightly softened and caramelized.

Place the cooked red onions in the bowl with the leeks and shallots and set aside.

Place 1 teaspoon olive oil in the skillet and add the green part of the leeks.

Cook, stirring frequently, for 5 minutes.

Place the cooked green part of the leeks in the bowl with the white part of the leeks, red onion, and shallots.

Deglaze the pan used to cook the shallots, leeks, and red onion with 1 cup of vegetable stock, then add that liquid to the bowl with the leeks, shallots, and red onion. Set aside.

When the white onions are roasted, add 3 cups of vegetable stock to the roasting pan, and using a stick blender or blender, puree the white onions and stock together until smooth.

Add the cooked shallots, leeks, red onions, and the liquid to the saucepan with the pureed onion mixture.

Place the mixture on the stove over low heat and add the goat cheese and milk.

Cook, stirring very gently, until the goat cheese melts.

Serve.