Carrot Ginger Soup

carrot ginger soupIt took me a couple of times to get this recipe right, and hoooo, boy, it was worth the work! This soup is perfect for a chilly fall day–hearty, warming and with a big healthy kick of ginger to soothe tummies and clear out those stuffy sinuses! Carrots are a good source of calcium, potassium, fiber, and your immune system’s BFFs, vitamins A and C, which make them an important part of your flu-season diet. This soup is virtually fat-free; its small fat content comes from just a tad of heart-healthy olive oil. A lot of soups get their satisfying qualities from cream, butter and oil, but the carrots and potatoes in this dish provide such a thick texture that you’ll never miss the fat.

This recipe requires little labor, and you can whip up your soup in a blender if you don’t have a food processor. Double or triple the recipe to make leftovers for the whole week; warm a bowlful in the microwave at work for a quick lunch or enjoy a chilled dish if you’re yearning for summer.

I must warn you, this recipe yields a VERY gingery soup, so if you’re sensitive to its spicy quality or looking for something a little milder, cut the ginger quantity in half. I recommend topping your soup with snipped chives, or, for a decadent treat, a sprinkle of shredded coconut. Incredible!!

Carrot Ginger Soup (makes 2 servings)

1 1/2 cups baby carrots

1 1/2 cups peeled, cubed yukon gold potatoes (about one medium potato)

3-4 cloves garlic

2 Tablespoons (for mild flavor) to 1/4 cup (for spice!) chopped fresh ginger

1/2 cup chopped yellow onion

1 teaspoon olive oil

1 1/2 cups veggie stock

1 Tablespoon soy sauce

1/4 teaspoon curry powder

salt and pepper to taste

1. Wash carrots and peel and chop potatoes. Place them in a steaming basket and crank the heat up to high, cooking until the veggies are soft.

2. Chop onions, garlic and ginger. Sautee them with a drizzle of olive oil until they’ve just begun to turn brown.

3. When veggies are soft and cool enough to transport to the blender or food processor, add the rest of the ingredients and give it a whirl. Your soup may need a minute or two of reheating if you’ve added cold veggie broth. Cozy up by the fireplace (or your candle collection) and enjoy!

Chilled Melon Soup for Summer


I’m proud to bring you another recipe from my mom–radical babe, inventress, and maker of fantastic eats (like Scrambled Tofu with Portabellas.) This refreshing summer soup is perfect for a leisurely outdoor brunch or as a quick meal on a hot day. I love the simplicity of the dish–it’s a breeze to make and to transport, but can also make an elegant addition to a dinner party or luncheon. Mama says:

“This soup can only be as good as the melons–they must be very ripe! Tap on the melon with your fingertips; it should sound like a hollow thump. Honeydew should be very pale green with hints of yellow.”

Ingredients
Yield: about 5 1/2 cups; 5 (or 6 small) servings.

1 large honeydew or cantaloupe melon, peeled & cut into small chunks*

Grated rind of 1 lime

Juice of 1 lime

1/2 cup non-fat Greek yogurt

1 Tblsp finely chopped mint leaves

*My preference is to use 1 ½ recipe, using a whole honeydew & ½ cantaloupe.

1. For optimal presentation, choose individual serving bowls that can be chilled in the freezer, & store them there for a couple hours before serving.

2. In a food processor or blender, process melon chunks until smooth; use a low setting to avoid building up froth.

3. Add remaining ingredients and blend until well mixed.

4. Chill thoroughly and scoop into frozen bowls, garnished with sliced blueberries and mint sprigs if desired; serve immediately while bowls are frozen. Best served within 24 hours.

Sopa de Batata para Bretaña


That’s Spanish for “Sweet Potato Soup for Brittany,” y’all!

I recently discovered the surprisingly delicious combo of black beans and sweet potato, so I thought I’d experiment a bit with this beautiful (and super-nutritious) marriage. Cilantro, my friend Brittany’s favourite herb (she and I share a love of Mexican culinary delights,) had to be involved, so I chopped up plenty of this amazing-smelling greenery and put my spice collection to work in search of the perfect complementary flavours. The result of my experiment is a filling, good-for-you soup that holds its own as a satisfying meal.

This is only my second attempt at homemade soup, and I have to say, I’m pretty pleased with myself! Once you get started, it’s hard to stop throwing things into the food processor. I set out with the goal of making a vegan version, but if you’re feelin’ spunky, you might wanna experiment adding some dairy (1/2 of skim milk, perhaps?)

In an attempt to water down my very thick concoction, I got brave and threw a little wine into the mix. This would’ve been a better idea if the bottle I had in the fridge was NOT a fruity pinot grigio; if I were you, I’d use something super dry like savignon blanc. If you don’t have any wine on hand, no worries; I’m sure it’ll be great without the spiking!

Sweet potatoes pack an insanely high content of vitamin A. They’re also high in vitamin C and fiber, and contain significant amounts of of iron and calcium, which makes them an important dietary component for vegans and vegetarians. Top the soup with 1/2 cup of black beans, and you’ve got yourself a protein party! Good luck with your soup-making endeavors, I think you’ll have fun experimenting. I want to hear all about your adventures!

Ingredients (makes 4 servings–great the next day for lunch!):
6 cups peeled sweet potatoes, coursely chopped (I used almost a full bag)
1/2 cup water
2 cups vegetable or chicken broth
1/4 cup very dry white wine
1/2 TBSP olive oil
1/4 tsp cumin
salt & pepper to taste

topping:
one can black beans, rinsed
2 cloves garlic, minced
2 TBSP cilantro (I like to snip mine into little pieces with scissors)
juice of 1/2 lime

optional toppings: grilled chicken strips, fat-free sour cream, hot sauce, crushed red pepper

1. Preheat oven to 400º. Peel and chop sweet potatoes. Place them on a 1″-deep baking sheet and drizzle them with 1/2 cup of water (this keeps them from drying out without the added fat of oil.) Roast the potatoes until they’re soft to the touch–20 minutes should do the trick.
2. Mince the garlic and cilantro and throw them into a bowl with the rinsed beans. Squeeze the lime over the beans and stir well.
3. When the sweet potatoes are done, throw all of the soup ingredients into your blender or food processor and give it a whirl (depending on the size and power of your machine, you might need to blend your ingredients in two batches.)
4. Dish everything up all pretty-like. Ole!

Roasted Red Pepper & Tomato Soup with Spinach


This experiment produced a delish result that can be served all sorts of ways–even as a saucy base for a pasta dish. Though I seasoned it mostly with Italian herbs, the black beans made a yummy addition and spiked the protein content.

Of course, I added a big scoop of quinoa as well (this being Quinoa Week and all.) You don’t have to make your soup from scratch to use this trick; adding the versatile grain (which, I remind you, is a complete protein!) to any healthy soup turns your side into a meal–try it with a butternut squash or chicken & vegetable base, too.

So far this soup has kept nicely for 3 days, and I’m expecting it to last through the weekend. If you’re feeling crafty, play with the spices and let me know what you come up with!

Note: I used my food processor to whirl everything up, but you should be able to get away with using a blender if you don’t have one.

Ingredients (makes 2 big bowls or about 4 cups) :
4 ripe vine tomatoes (romas work well)
2 red bell peppers
2-1/2 cups chopped frozen spinach
6 big, fresh basil leaves
1 TBSP olive oil
1-1/2 tsp sugar
1/2 tsp garlic powder
1/2 tsp dried or fresh minced thyme
1/4 tsp paprika
salt & pepper
1/3 cup cooked quinoa for each serving

other additions: crumbled feta or a few shavings of mozzarella or parmesan; zucchini & squash slices roasted or sauteed in a teaspoon of olive oil

1. Preheat oven to 400 degrees. Wash and dry the peppers and tomatoes. Cut the tops off of the peppers–trying not to waste too much of your veggies–and scoop out the seeds (not to worry if you don’t get them all; I didn’t even bother to de-seed mine, and having a few seeds in my soup didn’t bother me a’tall.)
2. Place peppers & tomatoes on a baking sheet. If you have one that is at least half an inch deep, use it; you’ll want to preserve the juices that start to drain while the veggies are roasting. Let them hang out in the oven for about 20-25 minutes, until they’re nice and soft. Meanwhile, thaw your spinach.
3. When the roasted veggies are ready, let them cool to a temperature comfortable for handling. If you’re using a blender, you’ll want to slice them into smaller pieces; if your food processor has super-sharp blades, you should be able to get away with big pieces.
4. Throw everything into your whirling device and liquify, adding the juices from the baking sheet. Add salt and pepper to taste.
5. Get creative with your toppings!