TASTY SOUPS
A steaming kettle of vegetable soup brings comfort to many of us during the winter. Here are some tips from Vegetable Soups from Deborah Madison's Kitchen for making great soups.
• Warm oil or butter. Hot fat is important for searing and browning onions and other vegetables.
• Use a large, wide pot. If vegetables are crowded on top of each other, they'll steam instead of brown. A heavy bottom prevents vegetables from burning.
• Add onions or leeks. Browning onions contributes hearty flavor and rich color to soup.
• Cook until onions are soft, 10 to 12 minutes. If onions aren’t soft, they can remain a bit raw tasting.
• Add vegetables and salt.
• Add water or stock.
• Boil, then simmer, partially covered.
• Let cool, then blend or puree.
• Taste for salt and season with pepper. Add a little lemon or vinegar to bring all the flavors together.
• Add the finishing touches and serve. Fresh herbs, cooked greens, croutons, cream, pepper, noodles can be added once the soup is in a bowl.
Madison doesn't forget about the person who doesn't have time to make a from-scratch soup. She gives tips for sprucing up lentil soups, minestrones, black bean soups, chilled or hot tomato soups, and split pea soups.
• Jazz up canned black bean soup with chopped cilantro, coconut milk, finely chopped green chile, chipotle chile (either powdered or in adobo sauce), half-and-half, lemon, parsley, a tiny pinch of cloves with the lemon and parsley, sherry, or chopped hard-cooked egg.
• Doctor hot tomato soup with cream or milk, toasted bread crumbs, curry powder, minced herbs, pesto, or croutons spread with goat cheese and broiled.
Here are some recipes for tasty soups.
Mediterranean lentil soup
• 1 pound red lentils
• 3 celery sticks, diced
• 3 carrots, diced
• 2 cloves garlic, crushed
• 1 tablespoon Mediterranean allspice
• 1 teaspoon red cayenne pepper
• 1 teaspoon cumin
• 1 cinnamon stick
• 1 teaspoon cardamom
• 2 bay leaves
• 1 onion, diced
• Olive oil
Boil lentils in water for 90 minutes until soft, combine all ingredients except onion and olive oil. Mix well, let simmer on low heat for 30 minutes. Fry diced onion in olive oil, and pour on top of the soup. Let it simmer for another 30 minutes. Makes 4 servings.
Tuscan bean-and-greens soup
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 teaspoon rosemary leaves, crumbled
• 1/4 teaspoon crushed red pepper
• 1 cup canned white beans, rinsed and drained
• 1/2 cup evaporated fat-free milk
• 2 tablespoons tomato paste
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 2 cups water
• 1 carrot, thinly sliced
• 2 cups cleaned spinach leaves
• 1/2 cup roasted red peppers, drained and cut into strips
Heat the oil in a saucepan, then add the garlic, rosemary, and crushed red pepper. Saute until the garlic is fragrant, then stir in the beans, milk, tomato paste, salt, ground pepper and water. Bring to a boil, then reduce the heat and simmer until the flavors are blended, about 10 minutes.
Transfer the soup to a blender or food processor and puree. Return to the saucepan and add the carrot; cook about 5 minutes, then add the spinach and roasted peppers. Cook, stirring, until the spinach is wilted. Makes 4 servings.
SOURCE: WEIGHT WATCHERS COOK IT QUICK
Sausage, kale and bean soup
• 4 ounces Cajun smoked sausage, chopped
• 3 cups fat-free, less-sodium chicken broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
• 6 cups coarsely chopped kale (about 8 ounces)
• 1 (16-ounce) can navy beans, drained and rinsed
Heat a large saucepan over medium-high heat. Add sausage to pan, cook 2 minutes, stirring occasionally. Add chicken broth and diced tomatoes, bring to a boil over high heat. Stir in the kale. Reduce heat, and simmer 4 minutes or until the kale is tender. Stir in beans, and cook 1 minute or until soup is thoroughly heated. Makes 4 servings.
SOURCE: COOKING LIGHT
Spicy black bean soup
• 1 tablespoon vegetable oil
• 1 medium onion, chopped
• 2 garlic cloves, finely chopped
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon crushed red pepper
• 2 cans (15 to 19 ounces each) black beans, rinsed and drained
• 2 cups water
• 1 can (14 1/2 ounces) chicken broth
• 1/4 cup coarsely chopped fresh cilantro
• Lime wedges
In 3-quart saucepan, heat oil over medium heat. Add onion and cook, stirring occasionally, until tender. Stir in garlic, chili powder, cumin and crushed red pepper; cook 30 seconds. Stir in beans, water and broth; heat to boiling over high heat. Reduce heat and simmer 15 minutes. Spoon one-fourth of mixture into blender; cover, with center part of cover removed to let steam escape, and puree until smooth. Pour puree into bowl. Repeat with remaining mixture. Sprinkle with cilantro and serve with lime. Makes 6 servings.
SOURCE: GOOD HOUSEKEEPING LIGHT & HEALTHY COOKBOOK
