11 Dec Super Food Soups
Baby, it’s COLD outside!!! We moved to KS this summer and I didn’t realize how extreme the weather is here. It is HOT, HOT, HOT in the summer and COLD, COLD, COLD in the winter!!
Cold weather equals cozy socks, blankets, cuddling and of course…soup!
I love having soup for dinner on a cold day (much to my husband’s chagrin) but…I’m the one who does the cooking…so…when I feel like soup…then soup it is!
The recipes below are all soup with super foods in them! What does that mean? That it’s REALLY good for you!
To make any of these into a complete meal (and for those who scoff at soup for dinner like my one and only) add a salad, home made paleo bread, a side of chicken breast or chicken sausage (or any other meat you desire) and behold – you have a complete meal!
Pumpkin Soup with Lentils
- 1 small sweet onion, cut into wedges
- 1 yellow sweet pepper, seeded and sliced
- 1/2 cup yellow lentils or lentils, rinsed and well drained
- 1 tablespoon olive oil
- 2 teaspoons grated fresh ginger
- 1 teaspoon curry powder
- 1 teaspoon ground cumin
- 1 26 ounce box chicken stock
- 1 15 ounce can pumpkin
- Salt and ground black pepper
- Freshly grated nutmeg (optional)
- Snipped fresh flat-leaf Italian parsley (optional)
- In a 4- to 5- quart Dutch oven cook onion, sweet pepper, and lentils in hot oil over medium-high heat for 2 minutes. Whisk in ginger, curry powder, cumin, stock, and pumpkin puree. Bring to boiling; reduce heat to medium-low. Simmer, covered, for 25 minutes or until lentils are tender, stirring occasionally. Season to taste with salt and pepper.
- To serve, ladle into bowls and sprinkle with grated nutmeg and flat leaf parsley.
Sweet Potato, Kale and Wild Rice Soup
3 tbsp. extra-virgin olive oil, divided
1 onion, finely chopped
2 garlic cloves, minced
1 tsp. dried thyme
1 1/2 tsp. smoked paprika
1/2 c. wild rice
4 c. vegetable broth, chicken broth, or water, divided
2 medium sweet potatoes, peeled and cut into 1/2-inch cubes
1 15-ounce can navy beans, drained and divided (or 1 1/2 c. cooked white beans)
1 c. kale leaves, stems removed and leaves cut into thin strips
1 tsp. salt
Fresh parsley, chopped, to garnish
Salt and pepper, to taste
Heat two tablespoons olive oil over medium heat. Add onion and garlic, reduce heat to medium-low and cook 8 to 10 minutes or until onions are translucent. Add dried thyme, smoked paprika, and wild rice. Stir everything together to coat. Add three cups of broth and bring to boil. Reduce to simmer and cook for 30 minutes. Add cubed sweet potatoes, 3/4 cup navy beans, and kale and cook for 15 minutes more or until sweet potatoes are cooked.
In a blender, puree 3/4 cup beans with one cup broth, one tablespoon extra-virgin olive oil, and one teaspoon salt until smooth. Add mixture to pot and heat until heated through, about 5 minutes. Season to taste with salt and pepper and garnish with fresh parsley. Enjoy!
Gingered Carrot Sweet Potato Soup with Chive Cream
- 1 pound carrots, peeled and thinly sliced
- 1 large sweet potato, peeled and cut in 1/2-inch cubes
- 3 ounce cans reduced-sodium vegetable broth
- 1 teaspoon ground ginger
- 1/2 cup creme fraiche or sour cream
- 2 tablespoons snipped fresh chives or sliced green onions
- 1 ounce can no-salt-added cannellini (white kidney) beans, rinsed and drained
- Snipped chives; ground ginger (optional)
- In Dutch oven combine carrots, sweet potato, broth and ginger. Bring to boiling. Reduce heat. Simmer, covered, 10 to 12 minutes, until vegetables are tender. Cool slightly.
- For Chive Cream, in small bowl combine creme fraiche and chives; set aside. In blender, puree vegetables with beans, one-fourth at a time, removing cap from blender lid and holding a folded kitchen towel over opening in lid. Return soup to pan and heat through. Season to taste with salt and pepper. Ladle into bowls. Top servings with Chive Cream. Sprinkle with chives and ground ginger.
- Cut flatbread in wedges, lightly sprinkle with Parmesan or Asiago cheese, then broil a few seconds, watching closely, just until bread is toasted and cheese is barely melted.
From the Test Kitchen
Substitute russet potatoes for the carrots and sweet potato and use ground cumin in place of the ground ginger.
Prepare soup through Step 2. Let soup cool. Transfer soup to a freezer-safe container, leaving about 1/2 inch of space between the top of the soup and the rim of the container. Label and freeze up to 3 months. Reheat in the microwave or on the stove-top and continue with Step 3.
Chicken Barley Soup with Kale
2. Chop celery, slice carrots, finely chop onion and mince garlic.
3. In a skillet, heat vegetable oil. Saute celery, onion, carrots and garlic, until onions are translucent (about 7 minutes).
4. Chop potatoes.
5. Add potatoes and sauteed vegetables to the pot. Simmer for 10 minutes, until the potatoes are tender.
6. Add kale, parsley and lemon juice. Season with salt and pepper. Cook for another 15 minutes.
7. Remove chicken, shred with a fork and return to the pot. Serve hot.