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Recipes: SOUPS



CARROT and CILANTRO SOUP

2 bunches carrots, sliced
2 14-oz. cans fat-free chicken broth
3/4 tsp. curry powder
1 cup plain low-fat yogurt
1/2 cup fresh cilantro leaves, chopped

Bring carrots, broth, and curry powder to a boil in 3-quart saucepan. Reduce heat; cover & cook until carrots are very tender. Puree in blender or food processor. Stir in yogurt and cilantro.

CARROT, LEEK, & POTATO SOUP

1-2 cups chopped kale, chard, or spinach
3 cups carrots, shredded
3 lb. potatoes, cubed (Yukon or red)
2-3 leeks, thinly sliced
2 cans chicken or vegetable broth
2 cups water
     1/2 cup milk or half & half (optional)
1/2 t. cumin
2 cloves garlic, chopped
salt & pepper to taste
flour


Bring potatoes to a boil in the broth and water; turn down to simmer. Sauté leeks and garlic in a little oil. When potatoes are about half done, add leeks and garlic, carrots, greens, and seasonings. Simmer until potatoes are tender. Bring to a slow boil. Mix flour with a little water and gradually add to soup until desired thickness is reached. Remove from heat. Add milk or cream if desired
GINGERED CARROT SOUP

1 cup chopped onions
4 cups vegetable stock
2 heads garlic, cloves separated but unpeeled, tied in a cheesecloth
2 tsp. grated ginger root
1 cup chopped carrots
     1 cup diced white potatoes
1/2 cup blanched almonds
1 Tbsp. orange juice concentrate
1 Tbsp. honey
Salt and pepper to taste


Place onions, stock, garlic, carrots, and potatoes in a large soup pot or pressure cooker over medium-high heat. Cover and bring to a boil. Reduce heat and simmer 20 minutes. If using a pressure cooker, bring to 15 pounds pressure and cook 10 minutes. Let cool slightly. Remove garlic. Add almonds and puree soup in a blender of food processor. Stir in remaining ingredients and serve. Makes 4 servings.
CORN CHOWDER
Sheri Cooms

l1 Tbsp. vegetable oil
6 cups fresh corn kernels (including their milk)
1/2 cup chopped red bell pepper
dry thyme leaves
1 Tbsp. chopped fresh basil
     1 cup chopped onion
3 cups chicken stock
fresh rosemary
pepper


Preheat a heavy saucepan and add oil. Add onion and saute. Add 4 cups corn and saute until soft. Add 2 cups chicken stock and cook 20 minutes. Transfer to a blender and puree until smooth. Return puree to saucepan over medium-low heat. Add red pepper, rosemary, thyme, black pepper, remaining 1 cup stock, and 2 cups corn. Cook for 10 minutes more until thick and creamy. Garnish with chopped basil.
HUNGARIAN KOHLRABI SOUP
A Root Connection Volunteer

2 strips bacon, chopped
1 large onion, halved and sliced
2 large ribs celery, chopped
1 Tbsp. chopped fresh parsley
1 (3 1/2 lb.) chicken, cut in serving pieces
1 lb. kohlrabi with leaves
1 1/2 Tbsp. lemon juice
     2 1/2 Tbsp. unsalted butter
1 clove garlic, chopped
1 large carrot, chopped
3 1/2 cup chicken broth
1 cup water
1 Tbsp. flour
Salt and pepper








Saute bacon in medium saucepan, over moderate heat, until crisp. Add 1 tablespoon butter and onion; cook 1 minute. Add garlic, celery, carrot, and parsley. Cook, covered, 5 minutes. Add 1 cup broth and cook, covered, until vegetables are tender, about 10 minutes. Transfer mixture to blender or processor. Blend until smooth. Strain into large saucepan. Heat to boiling. Add remaining broth, chicken, and water. Simmer, covered, skimming surface occasionally to remove fat, until chicken is very tender, about 30 minutes.

Meanwhile, trim, peel, and dice kohlrabi bulbs. Wash leaves and cook 1 minute in boiling water, then rinse, drain, and set aside. Remove chicken from soup. Add diced kohlrabi; cook, uncovered, until tender, about 15 minutes. Meanwhile, remove bones (and skin if desired) from chicken and cut meat in chunks. Melt remaining 1 1/2 tablespoons butter in small saucepan. Stir in flour.

Cook, stirring, for 2 minutes over low heat. Whisk in 1 cup soup; pour this mixture into the large saucepan. Cook until slightly thickened, about 10 minutes. Add chicken and kohlrabi leaves; cook 5 minutes. Add lemon juice and salt and pepper to taste.
GREEK LEEK SOUP

3 cups reduced sodium chicken or vegetable broth
1/4 cup long grain rice
2 carrots, cut into thin strips
1 leek, chopped
1/2 tsp. salt
1/2 tsp. ginger
     1/2 tsp. sugar
1/8 tsp. nutmeg
1 tsp. grated lemon zest
1/4 cup fresh lemon juice
1/2 cup fresh dill
2 tsp. cornstarch, mixed with 1 Tbsp. water


Combine broth, 2 cups water, lemon zest, lemon juice, salt, ginger, sugar, and nutmeg. Bring to a boil and add the rice. Return to a boil. Reduce to simmer. Cover and cook until rice is almost tender, about 15 minutes.

GREEN SOUP

This recipe is the most basic of green soups. I hesitate to call this a summer soup, as it can be made most anytime of year. It is healthy, low in fat and calories, and delicious. You can substitute about a pound and a half of any good leafy greens for the chard and kale—spinach, turnip greens, watercress—whatever. Use yams or winter squash instead of the potato. Experiment with herbs, If you are not a vegetarian, and have leftover chicken broth on hand, use that; or mushroom broth, or anything that you happen to have. And remember, combinations of greens are often more delicious than just one kind. This soup is as versatile as it is delectable.

1 big bunch chard (about 1 lb.)
1 bunch kale (1/2 lb.)
1 bunch green onions, sliced
1/2 bunch cilantro (about 1 cup, loosely packed)
5–6 cups water
1 tsp. salt, more to taste
1 large potato
     2 onions, chopped
2–3 cloves garlic, finely chopped
2 1/2 tsps. olive oil
3–4 cups vegetable broth (or chicken broth)
1 Tbs. lemon juice, more to taste
fresh ground black pepper
pinch of cayenne


  1. Wash the greens thoroughly, then cut the chard and kale off their stems and slice the leaves. Combine the chard, kale, green onions, and cilantro in a soup pot with the water and salt. Peel the potato, or just scrub it well if you prefer, cut it into big pieces and add it to the pot. Bring the water to a boil, turn down the flame, and let it simmer for about half an hour.
  2. Meanwhile, heat the olive oil in a non-stick pan and cook the chopped onions in it slowly, with a sprinkle of salt, until they are golden brown and soft. This will take up to forty-five minutes—don't hurry; you only need to give them a stir once in a while, and it's the slow cooking that develops the sweetness. If you like, you can deglaze the pan at the end with a bit of Marsala or sherry—not required, but a nice touch.
  3. Add the caramelized onions to the soup. Put another teaspoon of oil in the pan and stir the chopped garlic in it for just a couple of minutes, until it sizzles and smells great. Add the garlic to the pot and simmer everything together for a few minutes more.
  4. Add enough broth to make the soup a soup, and puree it in the blender in batches. Don't over process; anything with potatoes in it can get slimy if you work it too much.
  5. Return the soup to the pot, bring it back to a simmer, and taste. Add salt as needed, grind in a little black pepper, add a pinch of cayenne, and a tablespoon of lemon juice. Stir well and taste again. Now you're on your own—correct the seasoning and serve big steaming bowls of green soup.
  6. I like to garnish this soup. Some kind of crumbled white cheese is a natural—my favorites are Cotija, a dry Mexican white cheese, and feta. Parmesan cheese is also good. So are croutons, especially if they're made from rye or pumpernickel bread. Garlic croutons are the bomb, as my kids say. And of course, there's always sour cream, but since I like the low-fat quality of the soup, I use a spoonful of yogurt cheese instead.

GREEN, ORANGE, AND RED SOUP
Linda Aldrich

2 large potatoes, diced
4 to 6 carrots, sliced
1/2 tsp. salt
1 Tbsp. seasoned pepper
     2 cups lowfat soy, rice, or dairy milk
2-3 large leeks, sliced
1 (15 oz.) can red beans
2 cups shredded kale


Microwave potatoes and carrots until soft (6 to 8 minutes). Saute leek in small amount of water until cooked. Combine potatoes, carrots, leeks, beans, milk, and seasoned pepper. Bring to a boil. Add greens and cook until bright green and tender. Add salt (if using). Taste and adjust seasonings. Serve

LENTIL-SWISS CHARD SOUP

1 tsp. olive oil
1/4 c. chopped onion
2 Tbsp. chopped carrot
2 Tbsp. chopped celery
1 garlic clove, minced
     2 c. chopped Swiss chard
1 1/2 oz. lentils
1 c. chicken broth
1/2 c. chopped plum tomatoes
2 tsp. Parmesan


Cook 45 minutes or until lentils are tender. You can squirt a little lemon in at the end.

CHERRY TOMATO GAZPACHO

2 lb. ripe cherry tomatoes, stems removed
1/4 cup chopped red onion
2 stalks celery (leaves too)
Handful of fresh parsley leaves
1 Tbsp. olive oil
1/2 tsp. Worcestershire sauce or to taste
     Slivered, toasted almonds for garnish
2 cloves garlic, chopped
2 roasted red peppers or whole pimentos
Juice and pulp of 1 lemon
1/4 tsp. hot pepper sauce or to taste
Tomato juice, if necessary


Combine tomatoes, onion, garlic, celery, peppers, parsley, lemon, oil, hot pepper sauce, and Worcestershire in a processor or blender and whiz until smooth (the peels will be barely noticeable, but if you absolutely hate them, run halved tomatoes through a food mill, then add to the processor or blender). Refrigerate the mixture overnight to allow flavors to become acquainted. If the tomatoes aren't ripe and have a lot of pectin, the gazpacho may be too thick, so stir in a bit of tomato juice. Serve in chilled bowls, sprinkled with almonds. Yield: 5 cups
© 2007 The Root Connection