Tag Archives: Soup

Wild Mushroom Soup – Dairy Free

wpid-wp-1424227428484.jpegI’m excited to share this recipe with you; I haven’t been coming up with much in the soup recipe department lately simply because I have so many great ones already that we rotate through regularly. I have however been meaning to work out a healthier version of the classic creamy mushroom soup and, in lieu of a bit of a mushroom kick I’ve been on lately, I finally have one to share!  This soup is so easy to prepare, you can use any mix of mushrooms you like and the creamy base is from cauliflower not cream.  Super healthy, very tasty and easy to prepare – perfect right?   As for the mushroom kick, I’m still feeling it, planning on going on a little wild mushroom picking course soon too so I’m sure another post-able mushroom recipe or two will come about.

Large heavy bottom soup pot
Butter and/or Oil
5          cups of water and broth
2          medium heads of Cauliflower, stemmed, broken into pieces
3          cloves Garlic, crushed
1          large Sweet Onion, chopped
2          teaspoons Onion Powder
2          tablespoons, fresh Thyme
6          cups mixed fresh Wild Mushrooms, (chanterelles, girolles, trompettes de mort, shiitake, oyster ect), clean, coarsely chopped
1          small bunch fresh Parsley, chopped
1          lemon, juiced
Sea Salt and Ground Pepper to taste
Truffle Oil *optional but worth it
Italian Mascarpone Cheese or Greek Goat Yogurt *optional

First step to this recipe is to boil the cauliflower, place the broken up pieces into your pot then add 2-3 cups of water, enough to just cover the cauliflower then boil with a lid on until the cauliflower is well cooked and very mushy.  Transfer to a blender or food processor and blend well.  Set aside.

In a fry pan, heat butter or oil and fry up the mushrooms with a little sea salt until they are browned.  Add chopped parsley, toss and set aside.

Rinse out the soup pot and return to the stove to medium-high heat, add some oil or butter and then sauté the garlic, onions and thyme until the onions are translucent.

Add onion powder, your broth (approximately one liter), the creamy cauliflower base and 1/3 to 1/2 of the sautéed mushroom mix, stir to combine and heat for 5 minutes to incorporate.

Return the soup to your blender or processor and blend until smooth.  At this point you can add a cup or two more water or broth to adjust thickness.

Return to pot, adjust sea salt and pepper, and add lemon juice.

To serve, ladle into bowls, pile some of your sautéed mushrooms on top and drizzle with truffle oil.

If dairy is not an issue for you it is nice to add a dollop of Mascarpone cheese or even a scoop of Greek Goat Yogurt but again, this is totally optional.

I also served this with a piece of crusty bread……so delicious.

Enjoy!

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Chestnut, Parsnip and Fennel Soup

fennel parsnip soupHere is a little different soup perfect for Winter; I try to eat food that is local and in season so fennel and parsnips fit right into that rule and chestnuts are a staple in my kitchen this time of year, they pop up in the grocery store in the Fall but you can get canned ones all year round.  It’s fun to oven roast chestnuts to eat as a snack but kind of an extra step for making soup, I honestly went to Whole Foods and got an organic can of chestnuts for this soup (NOT TO BE CONFUSED with Water Chestnuts!).

chestnutsNutritionally this soup has it going on: Chestnuts, unlike other nuts and seeds, are relatively low in calories, contain less fat but are rich in minerals, vitamins and phyto-nutrients that benefit health, they are exceptionally rich in vitamin-C and folates, they are a good source of mono-unsaturated fats, and an excellent source of minerals such as iron, calcium, magnesium, manganese, phosphorus and zinc, besides providing a very good amount of potassium and B-Complex Vitamins!   Parsnips are rich in several in Vitamin C, E and K, folate, thiamine, pantothenic acid, riboflavin, niacin and B-6.  , Parsnips are also an excellent source of minerals such as copper, potassium, magnesium, calcium, iron, manganese, selenium and zinc.  Fennel is a super food, has many health benefits and aids in digestion.  Follow this LINK to see more in-depth breakdown of its value.

Medium-large heavy bottomed soup pot
2          tablespoons Sunflower Oil
1          Leek, thinly sliced (white and pale green only)
1          tablespoon Fennel Seeds, lightly crushed
1          Fennel Bulb, coarsely chopped
2          medium/large Parsnip, peeled and diced
1          cup Chestnut, cooked and peeled
6          cups Vegetable Broth

Sea Salt and Ground Pepper

Heat oil over medium/high heat and sauté the leek, fennel seeds and fennel until slightly softened.

Add Parsnips and chestnuts and pour in broth.  Bring to a boil then reduce and simmer until the parsnips are soft.

Remove from heat and puree the soup until silky smooth.  Season with sea salt and pepper.

Creamy Celery and Fennel Soup

fennel-celeryHad a fennel craving tonight and when I went looking for this soup recipe I discovered it sitting in my drafts! So, here it is: creamy, light and very healthy soup.

Large heavy bottomed soup pot
3-4    tablespoons Sunflower Oil
2         Leeks,trimmed,white and light green section only, diced
1         tablespoon Fennel Seeds
4        cloves Garlic, chopped
1         head of Celery, chopped
1         large Fennel Bulb, chopped
1         large Yukon Potato, diced
1-2     liters Organic Vegetable Broth
1         cup plain/unsweetened Milk, (I use Goats Milk but Almond, Hemp or Soy will work too)

Sea salt and fresh Ground pepper to taste

Heat oil in soup pot over medium heat. Add the leek, stir for a couple minutes, add the fennel seeds and garlic and stir for another. Add the celery, fennel, potato, and stir. Add broth to the top of the vegetables and bring to simmer. Simmer on low till tender, about 45 minutes.

Cool soup enough to blend in a blender or use an immersion blender, blend till smooth. Return to pot, add milk and heat on low until serving.

Organic Chorizo Sausage, White Bean and Kale Soup

First time I made this soup I did it without the white beans and saffron but I felt in need something, my boyfriend suggested the beans – perfect, and I added Saffron; I think it’s about right now.  This soup would be great to get lots of super healthy kale into a loved one who might prefer lots of sausage =). The sausage I used is McLean’s Organic Chorizo Pork Sausage. If I need a processed meat that I can’t get from my butcher I like to use Mclean Organic Foods. Their deli line is made from meat that was produced without growth hormones, antibiotics, and from farms that meet an animal welfare criteria. Their products are free of common allergens, food additives and are organic too!

Large heavy bottomed soup pot
Large skillet
Potato masher
Paper towel
3           tablespoons Sunflower Oil
1           large Onion, finely chopped
3           cloves Garlic, pressed
2           lbs Yukon Potatoes, thinly sliced
10         cups Broth
1           can, White Beans
1           lb Chorizo Pork Sausage, cut into 1/2-inch pieces
1           tablespoon Paprika
Pinch Saffron Threads
1-2        bunches Lacinato/Dinosaur Kale, center ribs discarded and leaves cut crosswise into thin slices
Sea Salt and Pepper to taste
Cook onion with oil in heavy bottom pot over moderate heat until translucent and just golden.

Add garlic and sliced potatoes and cook, stirring occasionally for 4 minutes.

Add broth and sea salt to taste and simmer until potatoes are tender, about 15 minutes.

Meanwhile, sauté chorizo in skillet over moderately high heat until browned. Transfer to paper towels to drain.

Coarsely mash potatoes in soup with a potato masher. Stir in white beans, chorizo, paprika, saffron and simmer 5 minutes. Stir in kale and simmer until just tender.

Adjust seasoning to taste.

Roasted Cauliflower Soup with Sweet and Smokey Paprika

Fall is here which in my kitchen means soup time.  We love cauliflower but growing up I remember cauliflower soup being kinda boring and loaded with cream so I put this flavorful one together. Roasting vegetables ALWAYS makes them taste so much better and the smokey and sweet paprika lends a nice spicy warmth.  Finding smokey paprika shouldn’t be too difficult and its fun to have around, I use it in breakfast skillets, on potatoes or in anything I want to have a real smokey flavour.

A lot of people enjoy bread with their soups, with this soup I suggest picking up your favourte baguette, gluten-free if you wish and toasting it with garlic. I will also post an easy method for garlic toasted baguette croutons.

 Oven 350 degrees

Large bowl
One large or two regular sized baking sheets
Medium-large heavy bottomed soup pot
2          large heads of Cauliflower, de-stemmed and cut into 1 inch florets
5          cloves of Garlic, peeled
4          large Shallots, peeled and cut in half
4          tablespoon Olive oil, divided
8          cups of vegetable or chicken stock
1 1/2    teaspoon of thyme leaves, finely chopped
1/4       teaspoon of Paprika
1/4       teaspoon Smoked Paprika
1/8       teaspoon Cayenne Pepper
Fine grain Sea Salt and freshly ground Pepper to taste
1          small bunch Chives,  finely chopped

In your large bowl, toss cut up cauliflower with whole peeled garlic and shallots with 3 tablespoons of olive oil. Season with sea salt and pepper then arrange on a one or two rimmed baking sheet in a single layer. Roast in oven for about 30 minutes or until the cauliflower begins to golden.

Heat the remaining tablespoon of olive oil in your soup pot over medium-high heat,  add both paprikas and sauté gently for a minute or so. DO NOT BURN.

Add the roasted cauliflower, garlic and shallots as well as thyme, cayenne and then 8 cups of stock.

Bring to a boil then reduce to simmer for 30 minutes or until the cauliflower is very tender. Remove from heat and let stand to cool enough to purée the soup in a blender.

Return to pot, gently reheat and adjust seasonings to taste.

Top with chives and a sprinkling of paprika

Makes 10-12 cup servings

Garlic Toasted Baguette Croutons

Oven to 375 degrees

Cut baguette on a diagonal into thick 1 1/2 inch slices. Brush with olive oil and dust with fine grain sea salt and freshly ground pepper.

Place the baguette slices in a single layer on a baking rack placed on top of a cookie sheet and toast in the oven for 5 to 7 minutes or until lightly browned.

Remove from the oven and cool enough to handle.  Cut a couple peeled cloves of garlic and rub fresh cut sides on the toasts.   Float one or two slices on top of your soup!

Minty Leek Pea Soup

I’ve seen a couple variations of this recipe, some serving it warm, some cold,  personally I’ve never  been a fan of cold soup but either way you like it this one is a nice light Spring and Summer soup.  The Mint is subtle but you can always add more if you enjoy it!  Is also nice served with a dollop of plain greek style yogurt.

My only suggestion is to not cheap out when buying your peas, a bag of organic frozen peas cost $2-$3  and is worth the added flavour and health benefits. Also, as I have mentioned before I always use low sodium stock, just add sea salt as needed to your bowl!

1              tablespoon Olive Oil
1/8         teaspoon Nutmeg
4              Leeks, white part only, chopped
1              pack (300-400g) Frozen Organic Peas
4              cups Vegetable Stock
4              tablespoons fresh Chopped Mint (Up to a cup if you want more minty flavour)
Sea Salt  and Pepper to taste

Sauté leeks in olive oil with a pinch of sea salt and nutmeg until soft but not brown.

Add peas and stock, bring to boil then reduce and simmer.  Simmer for 5-15 minutes depending on how thick you wish the soup to turn out.

Remove from heat, add chopped mint and blend smooth.

Black Bean Soup with Lime

I love black bean soup and have slowly been writing down what I like/dislike about the ones I have tried, tonight I decided to make my own, and…. it turned out awesome! Even tested it out on a friend and he said it was his “favourite (soup I’ve made for him) so far”. =)

Large heavy bottomed pot
2          tablespoon Olive Oil
3           cloves Garlic, minced
1           cup Onions, diced
1           cup Celery, diced
1           cup Carrots, diced
4          cups cooked/canned Black Beans, drained*
3          cups Low Sodium Vegetable Stock
1          cup fresh Tomatoes, diced
1/2     cup Red Bell Pepper, diced
1/2     cup Yellow Bell Pepper, diced
1          cup fresh Cilantro, chopped
1/3      cup fresh Parsley, chopped
1          Jalapeño Pepper, minced
1          tablespoon Red Wine Vinegar
1          tablespoon Cumin
1          teaspoon ground Coriander
Sea Salt and Pepper to taste
1          Lime

Heat olive oil in pot over medium heat, add onion, celery, carrots and sauté until vegetables begin to soften, about 10 minutes.

Add beans, broth, tomato, peppers, 3/4 cup cilantro, parsley, jalapeño, red wine vinegar, cumin and coriander.

Bring to boil. Reduce heat to medium-low, cover and simmer for 15 minutes.

At this point you can hit the soup with a quick blast of a stick blender to break-up some of the beans or place a couple cups in a blender and puree, then return it to the pot.

Season to taste with sea salt and pepper.

Serving with a slice of lime and a sprinkling of finely chopped cilantro. DO NOT omit the lime, it is key to the flavour!

*I always use Eden brand canned beans for many reasons, mainly though being that they are canned with kombu, a japaneese type of sea vegetable that when added to beans makes them more digestible and neutralizes their gas-producing effect. Not to mention Eden packs in bisphenol-A free cans, with only sea salt and water.  Check this company out! http://www.edenfoods.com/about/