HEALTHY SWISS CHARD and FARRO SOUP

A bowl full of colourful nutritious goodness.  A hot bowl of soup always hits the spot, whether it is for lunch, dinner or a snack.

INGREDIENTS:

1 large bunch of swiss chard, stemmed and chopped
2 tablespoons extra virgin olive oil
1 tablespoon butter
1 large onion diced finely
3 celery stalks diced
4 carrots diced
4 zucchini diced
3 garlic cloves whole
3 Yukon gold potatoes diced
2 bay leaves
2 tablespoons of tomato paste
8 cups of vegetable or chicken stock
1/3 cup farro
2 cups cooked white navy beans
salt and pepper
1/4 teaspoon of turmeric


METHOD:

Heat olive oil over medium heat, add onion, celery and carrot.  Salt vegetables and saute for about 8 minutes.  Add whole garlic and saute for 1 minute.
  
Add farro, potatoes, tomato paste, bay leaves, turmeric and stock.  Increase heat to high and bring to a boil.  Cover and lower to a simmer for 20 minutes.

Using a slotted spoon, fish out the garlic and bay leaves.

In this order, add zucchini, beans and swiss chard.  Cover and bring to a boil.   Stir and then lower heat and simmer until the zucchini and the swiss chard are tender.  About 10 minutes .

Season with salt and pepper to taste.


TIPS:

1. Do not substitute swiss chard with spinach.  Spinach has a very different texture.
2. You can substitute quick cooking pearl barley for the farro.

 

 



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HEART-HEALTHY FRENCH LENTIL and PEARL BARLEY SOUP

I can't believe it is already October!  I thought I would start off the month with a hearty soup.  This one is for my vegetarian friends.  However my boys say it is their favourite.

INGREDIENTS:

1 1/2 cups dried french lentils ( lentilles du-Puy), rinsed
1 1/2 cups pearl barley, rinsed
1 onion diced
3 carrots diced 
3 celery stalks diced
3 garlic cloves minced
1 tablespoon of minced fresh ginger
1 bay leaf
2 tablespoons of extra virgin olive oil
1 1/2 cups of canned San Marzano peeled Roma tomatoes, diced very finely
1 large bay leaf
salt
freshly ground black pepper

METHOD:

Heat olive oil over medium heat in a large pot. Saute onions, carrots, and celery for 10 minutes. Stirring frequently. Salt the vegetables to taste. Stir in the garlic and ginger and cook briefly until fragrant, about 1 minute. Add the diced Roma tomatoes, lentils, barley, bay leaf, more salt, and black pepper. Fill the pot with approximately 1 litre of water just so that the water line is 2 inches above the ingredients in the pot.

Bring to a boil, cover and lower heat to a simmer for 35 minutes. 
Adjust seasoning if necessary and remove bay leaf. Serve with additional freshly ground pepper (optional).

TIPS:

1. When cooking any legume, the rule of thumb is to add water/any liquid/stock to two inches above the amount in a pot.
2. When sauteeing onions (carrots and celery) longer than 5 minutes, always season with salt after adding them to the oil in the pan. The salt releases the liquid in the onions etc, to prevent the mixture from burning.
3. Pearl barley cooks much quicker than regular pot barley.
4. French lentils also known as Lentilles du Puy, and Umbrian lentils (from Italy) are my favourite in soups.
5. This soup freezes well. Cook a double batch and freeze in individual portions for a quick meal.
   


 

BASIC CHICKEN SOUP 10 WAYS

The following is the basis for a basic chicken soup recipe.   Once you have this on hand you can make at least 10 different chicken soup variations. Is there anything more comforting or satisfying than homemade chicken soup?

INGREDIENTS:
1 whole organic fed antibiotic free chicken
3 celery stalks, cut in half
3 carrots, peeled, cut in half
2 large onions, peeled, cut in half
2 whole peeled garlic cloves
2 dry bay leaves
a large handful of parsley
1 tablespoon of kosher salt
1/2 tablespoon of whole black peppercorns



METHOD:
In a large pot, add the chicken followed by all the other ingredients.  Fill the pot with water.  The water line should be a couple of inches above the ingredients. Start on high heat. Bring to a boil and then lower heat to a simmer. Cover and simmer for 2 hours.  Skimming the top as foam accumulates.

After 2 hours strain soup through a fine mesh sieve.  Separate and cut up chicken meat into bite size pieces.  Reserve chicken in a separate container.   Broth can be used same day but if you prefer a clearer broth, refrigerate and use the next day. This is because the the fat congeals and surfaces as the soup cools which makes it easier to skim off the fat.

This will yield approximately 8 cups of broth. 



VARIATIONS:
NOTE:  Choose your own quantity of add-in ingredients depending on your taste preference regarding thickness of the soup.

1. Portuguese-style Chicken Soup

Add 1 teaspoon of cumin to the above ingredients and cook soup as suggested.

Cook short grain white rice in the clear broth and add in the cut up diced cooked chicken until it is heated through.

2. Basic Chicken Noodle Soup

Cook noodles of your choice in the broth and add the cut up chicken until it is heated through.

3. Basic Italian Chicken Soup

Cook orzo or pastina (small shaped noodles) in the broth, serve with freshly grated Parmeggiano Reggiano cheese. Do not add in the diced cooked chicken.

4. Tortellini in Brodo

Cook cheese or meat tortellini in the broth.  Serve with freshly grated Parmeggiano Reggiano cheese. Do not add the diced cooked chicken.

5. Italian Egg-drop Soup or Stracciatella

Combine egg, grate Parmeggiano Reggiano cheese, minced parsley.  Slowly pour in the mixture into the simmering stock while continuously stirring/whisking.  Ratio of ingredients is roughly, for 3 cups of broth, 1 egg to 1 tablespoon of cheese and 1 tablespoon of minced parsley.
 
6. Chicken Vegetable Soup

Dice carrots, celery and onion. Saute in a tablespoon of olive oil for about 8 to 10 minutes.  Add broth, bring to a simmer. Toss in cooked diced chicken at the end. 

7.  Chicken Vegetable with Noodles or Rice
  
Make the same soup as in number 6, but cook noodles or rice in the broth before adding in the diced cooked chicken.

8.  Chicken Barley Soup

Cook barley in the broth, and then add in the diced cooked chicken at the end to warm through.

9. Chicken, Mushroom and Barley Soup

Make the soup as in number 7.  Saute any type of sliced mushrooms in a small amount of butter and add in at the same time as the diced cooked chicken.

10. Chicken and Spinach Soup

Bring broth to a simmer, add in diced cooked chicken and 2 cups sliced baby spinach.  Let simmer for 5 minutes.








 


 

  

HEALTHY MOROCCAN SPICED CHICKPEA SOUP

The following recipe makes a huge pot of soup. If you want to make less, divide the recipe in half.  However the soup does freeze well.  It tastes even better the day after it is made. The perfect soup to enjoy on a chilly day!

 INGREDIENTS:

2 boxes (total 800 grams) of peeled cut-up squash, diced bite size 
1 large onion, small diced
2 celery stalks, small diced
2 carrots, small diced 
5 garlic cloves, minced
2 large zucchini, medium diced
4 Yukon Gold potatoes, medium diced
1 small can of tomato paste (156 ml)
1 teaspoon of freshly grated ginger root
2 cans of chickpeas (each is 540 ml), drained and rinsed
2 tablespoons of extra virgin olive oil
1/2 teaspoon turmeric
1/2 teaspoon cinnamon
1/2 teaspoon cumin
1/4 teaspoon cayenne pepper or more to taste
vegetable stock or water, just enough to cover all of the vegetables
salt to taste
freshly ground black pepper to taste
1/2 cup chopped fresh cilantro (optional)



METHOD:

In a large stock pot, over medium heat, warm up the olive oil.  Add the onions, celery, and carrot and saute for 8 minutes. Stir regularly and add a bit of salt so that the vegetables release some of their liquid.

Add garlic and ginger and saute until fragrant. Be careful to not burn. Now add turmeric, cinnamon, cumin, cayenne and tomato paste. Cook for a minute while stirring. Toss in squash, zucchini, potatoes, chick peas, stock or water, salt and black pepper. Increase heat to high, cover and bring to a boil. Once it comes to a boil, lower heat to medium low. (Keep lid on) Continue to cook for 35 minutes on a slow simmer. Adjust seasoning and sprinkle with cilantro (if using) and serve.




TIPS:

1. In order to ensure that the various vegetables are cooked evenly, the vegetables should be diced into different sizes as follows:

Equally dice the onions, celery, and carrots approximately the size of the chickpeas.
And similarly equally dice the zucchini, squash and potatoes but into bite size cubes  (about half inch in size). Just slightly larger than the onions, celery and carrots.



 





  

CARROT and GINGER SOUP with MARSCAPONE CREAM

A silky smooth and delicious soup.  Topped off with a dollop of honeyed Marscapone.  Healthy and indulgent at the same time.

INGREDIENTS:

2 pounds of carrots, peeled and diced
1 large cooking onion, diced
2 garlic cloves
1 inch to 1 1/2 inch knob of peeled fresh ginger (approximately 2 tablespoons minced)
2 Yukon gold potatoes, peeled and diced
2 bay leaves
salt
freshly ground pepper
2 tablespoons of extra virgin olive oil
1 tablespoon of butter
4 to 5 cups of chicken or vegetable stock, just enough to cover the vegetables in the pot
1/2 cup Marscapone Cheese
2 tablespoons of honey


METHOD:

In a 5 quart pot, heat olive oil and butter on medium heat.  Saute onions until they are translucent.  About 8 minutes.

Meanwhile in a mini-chopper add 2 garlic cloves and the peeled ginger.  Grind until garlic and ginger are finely processed.  Add to sauteed onion.  Saute for 1 minute, do not burn. 

Add the carrots, potatoes, bay leaves, stock, salt and pepper.
Bring to a boil and simmer for 30 minutes. Vegetables should be tender when pierced with a fork.

Remove bay leaves, puree with an immersion blender. Adjust seasoning if necessary.

Meanwhile whip together the Marscapone cheese and honey. Serve each bowl of soup topped with generous dollop  of the cheese mixture (about a hefty tablespoonful).  Gently stir to evenly distribute the flavour . 
 
 TIPS:
  
If you are pressed for time, the following is a quicker cooking suggestion for the soup.  Combine carrots, onions, potatoes, stock, bay leaves, olive oil, butter, salt, pepper, the finely ground fresh garlic and fresh ginger in a pot.   Put the lid on and bring to a boil.  Once it starts to boil, lower the heat and simmer gently for 30 minutes.  Remove bay leaves.  Puree with immersion blender.  It is tasty this way as well.  And of course, serve topped with the honeyed Marscapone cheese.
 

PUREE of WINTER ROOT VEGETABLE SOUP

A simple heart warming soup. Perfect on a blustery winter day.

INGREDIENTS:

1 large turnip, peeled, diced (approximately 1 cup)

1 medium sized beet, peeled, diced

2 packages of diced butternut squash (approximately 4 to 5 cups)

1 large Yukon gold potato or 2 medium sized, peeled, diced

3 carrots, peeled, diced

1 large onion, diced

1/4 cup fresh parsley

2  whole garlic cloves

2 tablespoons of extra virgin olive oil

1/2 cup of dry red lentils, rinsed and drained

1/4 teaspoon  cayenne

1/8 teaspoon nutmeg

1/4 teaspoon turmeric

1/2 teaspoon freshly ground black pepper

2 bay leaves

salt to taste

6 cups vegetable stock (approximately). I add enough stock until vegetables in pot are just covered

freshly grated Parmiggiano-Reggiano cheese to serve

METHOD:

Heat olive oil in a large pot.  Saute diced onion for 8 minutes.  Add turnip, beet, squash, carrot, potato, garlic, red lentils, parsley, cayenne, nutmeg, turmeric, black pepper, bay leaves, salt and vegetable stock.  Bring to a boil and then lower heat to a simmer.  Cook soup for 30 minutes.

Remove bay leaves and puree soup with an immersion blender. Season with more salt and pepper if needed.

Serve with freshly grated Parmiggiano-Reggiano cheese.

TIPS:

1. You can substitute Parmiggiano-Reggiano with freshly grated Gouda cheese.

2. Always remove bay leaves before pureeing.

 

   

HEALTHY SQUASH SOUP with fresh ROSEMARY and WHITE BEANS

A creamy nutritious soup, perfect to enjoy on a  fall or winter day. White beans and fresh rosemary, an ultra delicious flavour combination.

INGREDIENTS:

1 large butternut squash, peeled and cubed (approximately 2/1/2 cups)
4 thinly sliced shallots (1 cup)
1 large garlic clove, minced
2 carrots, diced
2 large Yukon Gold potatoes, large-diced
1 sprig of fresh rosemary
1 bay leaf
pinch of cayenne pepper
1/4 tsp of turmeric
kosher salt
freshly ground black pepper
2 cups of cooked white navy beans, or white kidney beans
6 cups of chicken or vegetable stock
2 tablespoons of olive oil
1/2 tablespoon of butter

METHOD:

Heat 2 tablespoons of olive oil in a large pot over medium high heat. Add shallots and season with salt. Saute for 2 minutes, stirring frequently. Add the minced garlic and saute until fragrant, about 30 seconds.

Add carrots, squash, potatoes, rosemary, bay leaf, cayenne, turmeric, salt, and stock. Bring to a boil and then lower heat to a simmer. Simmer soup for 25 minutes.

Stir in 1 cup of the beans and simmer for an additional 10 minutes. Remove from heat. Remove bay leaf and the long woody rosemary stem. Several rosemary leaves will remain in the pot.  Stir in half tablespoon of butter. Use an immersion blender to puree.

Add remaining cup of beans, do not puree, and heat through. Serve with freshly ground black pepper.


TIPS: 
 1. The finishing touch to any pureed soup is to add 1/2 to 1 tablespoon of butter. This will make the soup smooth and creamy.
2. Turmeric is an antioxidant, so I like to add 1/4 to 1/2 tsp of turmeric to most soups/stews that I make. It also adds a nice rich colour. 
  







 

ROASTED CARROT SOUP with RED LENTILS and KALE

Healthy and nutritious carrot and kale soup

INGREDIENTS:


2 pounds of carrots, large dice
1 large cooking onion, large dice
2 garlic cloves
3 tablespoons of extra virgin olive oil
2 cups diced yukon gold potatoes (about 2 medium potatoes)
1/2 cup rinsed dry red lentils
1/2 teaspoon cumin
pinch of turmeric
pinch of cayenne
1 bay leaf
6 cups (1 1/2 liters) of chicken stock
5 cups stemmed chopped kale
1 cup freshly grated cheddar or gouda for serving

METHOD:

Preheat oven to 400F.
In a large bowl, combine carrots and onions.  Add 2 tablespoons of olive oil and salt to taste.
Spread on a parchment lined cookie sheet and roast for approximately 25 minutes.  Stirring halfway through cooking time.

In a large pot, warm the remaining 1 tablespoon of olive oil and saute 2 crushed garlic cloves for 30 seconds.  Add the roasted carrots and onions, potatoes, lentils, cumin, turmeric, cayenne, bay leaf, and stock to cover.
Bring to a boil and then lower heat and simmer for 20 minutes.
Remove bay leaf and then add chopped kale. Simmer for an additional 15 minutes.
Turn off the heat and puree the soup with an immersion blender. 
Adjust seasoning.
Serve sprinkled with freshly grated cheddar cheese or gouda cheese.


TIPS:

1. Do not crowd vegetables on cookie sheet.  Spread evenly, in order to allow vegetables to roast, not steam.
2. Do not burn garlic.
3. Always remove bay leaves before pureeing soup.
4. Be sure to stem kale. The stems are tougher than the leaves and need longer cooking time.
5. I always add 1/2 to 3/4 cup of dry red lentils to almost any pureed soup because it adds protein without significantly altering taste or texture of soup.