Soups
Curried Cauliflower with Peas
Makes about 6 cups
The spices in this curry are toasted for extra flavor. Be careful to add the liquid slowly to avoid spattering.
1 teaspoon coriander
1 teaspoon whole mustard seed
1/2 teaspoon each: turmeric, cumin
1/4 teaspoon each: cinnamon, ginger, cardamom, cayenne
1/2 cup vegetable broth or water
1-2 tablespoons reduced-sodium soy sauce
1 large onion, chopped
1 cauliflower, cut or broken into florets (about 4 cups)
1 10-ounce bag frozen peas
Combine coriander, mustard seed, turmeric, cumin, cinnamon, ginger, cardamom, and cayenne in a large skillet. Heat, stirring constantly, until spices darken slightly and just begin to smoke: about one minute. Remove from heat and cool slightly.
Add vegetable broth, soy sauce, and onion. Cook until onion is soft, stirring occasionally, about five minutes.
Stir in cauliflower, then cover and cook over medium heat until tender when pierced with a fork, about five minutes. Stir in peas and cook until hot, another minute or two.
Per 1/2-cup serving: 36 calories; 2 g protein; 7 g carbohydrate; 0.1 g fat; 2 g fiber; 73 - 115 mg sodium; calories from protein: 23 percent; calories from carbohydrates: 73 percent; calories from fats: 4 percent.
Curried Potato and Onion Soup
(Serves 6)
2 teaspoons olive oil
2 large garlic cloves, pressed or minced
2 medium onions, chopped
1-1/2 teaspoons ground cumin
1 teaspoon ground tumeric
1-1/2 teaspoons curry powder, or to taste
dash of black pepper
4-1/2 cups vegetable broth or bouillon
2 to 3 cups peeled and diced potatoes
3/4 cup plain soymilk
salt to taste
chopped fresh chives or cilantro for garnish
In a large soup pot, sauté the garlic and onion in the oil until transparent. Add spices and 1/4 cup broth; stir well and cook for 5 minutes. Add the potatoes and remaining broth. Simmer gently for 20 minutes, or until potatoes are soft. Purée in batches in a food processor or use a hand held blender and blend until smooth.
If serving cold, refrigerate for at least 6 hours.
Recipe from The Vegetarian No-Cholesterol Family-Style Cookbook, by Kate Schumann and Virginia Messina, M.P.H., R.D.
Curried Sweet Potato Soup
(Serves 6)
2 teaspoons olive oil
1 cup chopped onion
2 teaspoons curry powder
1 cup water
4 cups vegetable broth
5 cups cubed, peeled sweet potato
1 1/2 cups plain soy yogurt, divided
minced cilantro (optional)
Heat the olive oil in a large saucepan over medium-high heat. Add the onion and curry powder and sauté for 2 minutes. Add the water, broth, and sweet potatoes. Cook for 30 minutes, or until the sweet potatoes are tender. Place one-third of the sweet potato mixture in a blender and process until smooth. Repeat the procedure with the remaining sweet potato mixture in batches. Return the puréed mixture to the saucepan. Bring the soup to a boil and remove from heat. Stir in 1 cup of soy yogurt until blended. Top each serving with about 1 tablespoon of soy yogurt and garnish with cilantro, if desired.
Recipe from a PCRM Weight Loss Study Cooking Demonstration contributed by PCRM staff dietitian Brie Turner-McGrievy, M.S., R.D.
Kale-and-Rice Chowder
(Serves 6)
2 teaspoons olive oil
1 cup chopped onion
1 cup chopped red bell pepper
1/2 cup chopped leeks
1/3 cup sliced almonds
1 tablespoon paprika
2 bay leaves
1 1/2 cups water
1 14.5-ounce can seasoned, diced stewed tomatoes
2 cups vegetable broth
2 cups chopped kale
1 cup cooked brown rice
1 cup drained canned garbanzo beans
Heat the oil in a large Dutch oven over medium-high heat. Add the onion, pepper, leeks, and almonds. Sauté for 2 minutes. Add the almonds, paprika, bay leaves, water, tomatoes, and broth. Bring to a boil. Add the kale, rice, and garbanzo beans. Reduce heat and simmer 10 minutes, or until thoroughly heated.
Recipe from a PCRM Weight Loss Study Cooking Demonstration contributed by PCRM staff dietitian Brie Turner-McGrievy, M.S., R.D
Lentil Barley Stew
(Makes about 1½ quarts)
This hearty one-step stew makes a complete meal when it is served with a crisp green salad.
½ cup lentils, rinsed
¼ cup hulled or pearled barley
1 quart vegetable broth or water
1 small onion, chopped
1 garlic clove, pressed or minced
1 carrot, diced
1 celery stalk, sliced
½ teaspoon oregano
½ teaspoon ground cumin
¼ teaspoon red pepper flakes
¼ teaspoon black pepper
½–1 teaspoon salt
Place all ingredients except salt into a large pot and bring to a simmer. Cover and cook, stirring occasionally, until lentils and barley are tender, about 1 hour. Add salt to taste.
Per 1-cup serving: 132 calories; 7 g protein; 26 g carbohydrate; 0.3 g fat; 5 g fiber; 230-460 mg sodium; calories from protein: 21%; calories from carbohydrates: 76%; calories from fats: 3%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Loads of Lentils Soup
(Serves 8)
2 teaspoons canola oil
2 onions, halved and sliced
4 cloves garlic, minced
10 cups water
2 cups red lentils, rinsed and drained
1 5.5 ounce can tomato paste
3 parsnips, peeled and sliced
1 tablespoon salt
3 tablespoons chopped parsley, divided
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon black pepper
5 cups packed chopped dandelion greens or kale
In a large pot with a lid, heat oil over medium-high heat. Add onions and sauté for 3 minutes. Add garlic and sauté 1 minute more.
Add water, lentils, tomato paste, parsnips, salt, 1 tablespoon parsley, oregano, basil, and pepper; bring to a boil. Reduce heat to low, cover and simmer for 30 minutes. Add dandelion greens and simmer an additional 15 minutes or until greens are soft. Serve hot soup in bowls garnished with remaining parsley.
Recipe from CalciYum!, by David and Rachelle Bronfman.
Mexican Pumpkin Stew
(Serves 6)
Linda Arcadia of Moscow, Idaho, created this spicy soup with the rich flavors of autumn. She suggests that for a festive fall meal, you can serve this in a scooped out pumpkin.
3-4 cups of small chunk (1/2-inch) raw pumpkin or butternut squash
1 cup vegetable stock
1 medium onion, thinly sliced
1 teaspoon minced garlic
1 cup tomato sauce
1/2 cup salsa
1 16-ounce can corn kernels, drained
1 teaspoon chili powder
1/2 teaspoon cumin
3-4 drips of Tabasco (optional)
1/2 teaspoon hot red pepper flakes
1 15-ounce can red kidney or pinto beans
salt and pepper to taste
Simmer the pumpkin or squash in the vegetable stock until tender. Add the remaining ingredients and simmer uncovered over low heat for 30 minutes. Season with salt and pepper.
Recipe from The Vegetarian No-Cholesterol Family-Style Cookbook by Kate Schumann and Virginia Messina, M.P.H., R.D
Minestrone
Makes about 2 1/2 quarts
This is a good, basic vegetable soup. You can enhance it with additional vegetables of your choosing. Add fresh-baked bread or muffins and a salad for a satisfying meal.
1 small onion, chopped
4 garlic cloves, minced
1 carrot, cut into chunks
1 celery stalk, sliced including top
1 potato, scrubbed and cut into chunks
2 tablespoons chopped parsley
2 cups tomato juice
2 cups water or vegetable broth
1 teaspoon mixed Italian herbs
1/4 teaspoon black pepper
1 small zucchini, diced
1/4 cup pasta shells
1 15-ounce can kidney beans, drained
1 cup finely chopped kale, collard greens, or spinach
1 tablespoon chopped fresh basil or 1 teaspoon dried basil
Combine onion, garlic, carrot, celery, potato, and parsley in a large pot. Add tomato juice, water or broth, Italian herbs, and black pepper. Bring to a simmer, then cover and cook 20 minutes.
Add zucchini, pasta, kidney beans, chopped greens, and basil. Cover and simmer until pasta is tender, about 20 minutes. Add extra tomato juice or water for a thinner soup.
Per 1-cup serving: 91 calories; 4 g protein; 19 g carbohydrate; 0.3 g fat; 4 g fiber; 333 mg sodium; calories from protein: 17%; calories from carbohydrates: 79%; calories from fats: 4%
Recipe from Healthy Eating for Life for Cancer by Vesanto Melina, M.S., R.D.
Miso Soup with Wakame
Soak for a few minutes, then cut into strips:
3-inch piece of wakame
Bring to a boil:
4 cups water
To the water, add the strips of wakame and:
1 cup onions, diced
Simmer for 15 minutes.
Put a small amount of this broth into a cup and stir in:
1-1/2 tablespoons miso
Add this to the soup and simmer a few minutes, but do not bring to a full boil. Put into bowls and sprinkle on 1 tablespoon each of chopped scallions and parsley. You may wish to add chopped carrots or celery to the soup or serve it over small cubes of tofu.
Recipe from The Power of Your Plate, by Neal D. Barnard, M.D.
Mushroom Barley Soup
(Makes about 3 cups)
This soup takes just minutes to make if you have cooked barley on hand.
2 cups plain rice milk
2 tablespoons barley flour
1 cup cooked barley
1 4-ounce can mushrooms, including the liquid
1/4 teaspoon garlic powder
1/4 teaspoon salt
pinch each of dried marjoram, sage, thyme, and dill weed
Place rice milk and barley flour into a blender. Blend on high speed for a few seconds. Add barley and blend on high for about 10 seconds, or until barley is chopped coarse.
Add mushrooms with their liquid. Blend just enough to coarse-chop mushrooms.
Transfer the blended mixture to a medium-sized saucepan and add all the remaining ingredients. Cook over medium heat—stirring often—for about 5 minutes, or until the soup is hot and somewhat thickened.
Recipe from Foods That Fight Pain by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Napa Cabbage Miso Soup
(Makes 1 cup)
The sweet flavor of napa cabbage blends with sweet potato and miso to produce this delicious, easy-to-make soup.
8 cups stock or water
2 cups chopped celery
3 cups chopped green onions
1-2/3 tablespoon minced garlic
2 large sweet potatoes, chopped (4 cups)
1 large napa cabbage, chopped (8 cups)
1/2 cup red (white rice) miso
1 cup warm water
2 teaspoon toasted sesame oil
nutritional yeast, for garnish (optional)
In a large soup pot, bring the stock to a boil along with the celery, green onions, garlic, sweet potato, and napa cabbage. Cook for 30 minutes, then turn off the heat.
Dissolve the miso in the warm water, and add to the soup. Add the toasted sesame oil, and stir well. Serve with nutritional yeast to sprinkle on top of each bowl, if desired.
If you need to reheat this soup, remember not to boil it, or the enzymes in the miso will be destroyed.
From Soup’s On! by Barb Bloomfield.
Posole (Vegetable Soup with Hominy)
(Serves 4)
When I was an exchange student in Guadalajara, Mexico, as a young teen, I did not yet care for spicy foods. Posole was one food on nearly every menu in that area that I could enjoy. This is my version from what I remember of this soup, so its authenticity is in question...but it is delicious nonetheless!
1 large onion, chopped
3 cloves garlic, minced
4 carrots, sliced
3 cups of water or low-sodium vegetable stock
1 15-ounce can of white hominy
1 15-ounce can of stewed tomatoes with garlic, green pepper, and celery
1 red pepper, chopped
1 cup green beans, broken into bite-sized lengths
1/2 teaspoon cumin
1/2 teaspoon salt, optional
1/4 teaspoon pepper
3/4 teaspoon chili powder
Toppings:
your favorite salsa
iceberg lettuce, chopped
tortilla chips
In a medium stock pot, braise garlic and onion in 1/2 cup of water until soft. Add carrots and water or stock, and simmer 5 to 10 minutes. Drain and rinse hominy and add to the pot. Stir in the tomatoes, red pepper, green beans, and spices. Simmer for 15 minutes. Serve piping hot with little bowls of the toppings. Add them to taste as you enjoy the soup.
Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by PCRM nutrition director Amy Lanou, Ph.D.
Summer Stew
Makes about 21/2 quarts
Celebrate the bounty of summer with this thick, flavorful stew. Serve it with French bread and a crispy green salad.
1 tablespoon olive oil
2 onions, chopped
3 Japanese eggplant, cut into 1/4-inch thick slices (4 to 6 cups)
1 green bell pepper, diced
5 large garlic cloves, minced
1 12-ounce jar water-packed roasted red peppers, including liquid
3 small zucchini, sliced (about 3 cups)
2 cups chopped fresh basil
1 cup water or vegetable broth
1 15-ounce can cannelini beans or navy beans
1/2 teaspoon salt
1/4 teaspoon black pepper
Heat oil in a large pot and add onions. Cook over medium-high heat, stirring often, until onions are lightly browned, about 8 minutes. Add a small amount of water if onions begin to stick.
Add eggplant, bell pepper, and garlic, then cover and cook five minutes, stirring occasionally.
Coarsely chop red peppers and add, with their liquid.
Add zucchini, basil, and water. Cover and cook over medium heat, stirring occasionally, for 3 minutes.
Stir in cannelini beans, including liquid, salt, and black pepper. Cover and cook until zucchini is just tender, about 3 minutes.
Per 1-cup serving: 95 calories; 4 g protein; 17 g carbohydrate; 2 g fat; 5 g fiber; 200 mg sodium; calories from protein: 15%; calories from carbohydrates: 68%; calories from fats: 17%
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Tofu Vegetable Soup
(Serves 1)
Cook for 15 minutes:
2 tablespoons uncooked brown rice
2 cups water
Add and simmer 10-15 minutes longer:
1/4 cup carrots, sliced
1 small potato, diced
1/4 cup fresh or frozen peas
1/2 cup celery, sliced
1/2 cup onions, chopped
tarragon, bay leaf, basil, celery seed to taste
Stir in:
8 ounces firm low-fat tofu, cut into bite-sized pieces
Recipe from Vegetarian Cooking for People with Diabetes, by Patricia Le Shane.
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