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Soups

Tomato Herb Soup

Serves: 6-8

INGREDIENTS

  • 1 28oz can, chopped tomatoes, preferably organic or 5-6 cups seeded, skinned and chopped fresh tomatoes
  • 1 15oz can, chopped tomatoes
  • 1 large onion, chopped
  • 1 32ox box chicken or vegetable broth
  • 1 small package dill, fronds removed from stems and chopped or basil
  • Extra Virgin olive Oil
  • sea salt
  • pepper
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PREPARATION

​Step 1
In a heavy bottomed large saucepan, sweat onions in the oil, covered approx. 5 minutes or until translucent and soft.

​Step 2
Add tomatoes, broth, and 1/3 cup chopped dill or basil, sea salt and freshly ground pepper.

Step 3
Bring to a boil, reduce heat to simmer. Simmer approx. 10 minutes.

Step 4
Puree soup, stir in additional fresh dill or basil and serve. Garnish as desired.

Chicken Chili

Serves: 6-8

INGREDIENTS

  • 2 Skinless, boneless raw chicken breasts, cut into large dice
  • 1 Medium-large onion, chopped
  • 1 Large clove garlic, minced
  • 2-3 Tablespoons extra virgin olive oil
  • 1 32oz box of chicken or vegetable stock
  • 1 Red Bell pepper, seeded and chopped
  • 1 Green bell pepper, seeded and chopped
  • 1 Jalapeno pepper, seeded and chopped or several bottled jalapeno slices
  • 1 15oz can of Great Northern White or Cannellini beans drained
  • 1 Medium zucchini, chopped
  • 1 10oz package of frozen corn
  • 2 Teaspoons ground cumin
  • 1 Tablespoon chili powder or to taste
  • 1 Tablespoon lemon juice
  • 1 Tablespoon chopped cilantro
  • 1 Cup loosely packed cilantro leaves
  • Sea salt
  • Pepper
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PREPARATION

​Step 1
In a large saucepan or stockpot over low heat sauté onions in the olive oil.  Add the cumin, chili powder and garlic to the onions and cook briefly until fragrant. Add the chicken cubes and lightly brown chicken 2-3 minutes.

​Step 2
Add remaining ingredients and simmer approx.20-30 minutes or until vegetables are cooked and chili has thickened.

Step 3
Ladle into bowls and garnish with cilantro leaves.

* Use organic ingredients if possible

Silky Coconut Pumpkin Soup

Serves: 6

INGREDIENTS

  • 1 medium sized yellow onion, diced
  • 2 shallots, minced
  • 1- 1” piece of fresh ginger, minced
  • 1 butternut squash or pumpkin with pale gray-green skin, peeled and cut into cubes
  • 2 cups coconut milk
  • 2 cups chicken broth or enough to cover pumpkin pieces
  • 1 cup loosely packed cilantro leaves
  • ½ teaspoon salt
  • 2 tablespoons fish sauce
  • Generous grinding of black pepper
  • 2 tablespoons coconut oil
  • Minced scallions to garnish
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PREPARATION

​Step 1
In a large saucepan or stockpot over medium heat add coconut oil and sauté the onion, shallot and ginger a few minutes.

​Step 2
Add the pumpkin pieces, coconut milk, broth and cilantro to the pot and bring to a boil. Liquid should just cover the pumpkin.  Reduce to simmer and cook until pumpkin is tender, about 10-15 minutes.

Step 3
Puree soup in a blender then return to pot. Add fish sauce, salt and pepper.

Step 4

Can be served immediately with a sprinkling of minced scallions but develops more flavor if left to stand for an hour. Freezes well.

Cauliflower Cilantro Soup

Serves: 6-8

INGREDIENTS

  • 1 large yellow onion, chopped
  • 1 large head organic cauliflower, roughly chopped
  • 1-2 small, dried red chiies - optional
  • ½ bunch cilantro, washed w/stems
  • 1 -32oz. box chicken broth
  • 1-2 tablespoons ghee, organic butter or extra virgin olive oil
  • Sea salt to taste or 1 heaping tablespoon mild miso
  • Pepper
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PREPARATION

​Step 1
In a large saucepan or stockpot, over medium heat, sauté the onion in the ghee, butter or olive oil until soft, 2-3 minutes.

​Step 2
Add the cauliflower, chiles, cilantro, miso or salt & pepper and enough broth to cover the cauliflower.

Step 3
Bring to a boil and reduce to simmer until the cauliflower is cooked through, 10-15 minutes. Remove the chiles and puree in a blender or food processor.

Step 4

If necessary, thin soup with a little more broth or water. Serve garnished with cilantro leaves.

Spring Pea Soup (Potage St. Germain)

Serves: 6-8

INGREDIENTS

  • 2 tablespoons butter or ghee
  • 2 leeks, washed well and chopped
  • 1 medium onion, chopped
  • 4 cups (1- 32oz box) chicken broth
  • 2 – 10 oz packages frozen peas
  • 1 heart of romaine or a generous handful of baby lettuces
  • Sea salt and pepper
  • Fresh mint chopped
  • Greek yogurt or crème fraiche
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PREPARATION

​Step 1
In a large saucepan, melt butter.  Add leeks and onion and sauté gently 3-5 minutes.

​Step 2
Add broth, peas, lettuce, salt and pepper to taste and simmer gently until peas are cooked through. Approx. 10 minutes.

Step 3
In a blender or food processor, blend the soup in batches.

Step 4

Garnish with mint and yogurt and serve. Good cold and freezes well.

*
Romaine lettuce has the highest nutritional value of all lettuces

Red Lentil Soup with Lemon

Serves: 6-8

INGREDIENTS

  • 1-1/2 cup red lentils
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 2-3 carrots, peeled and diced
  • 2 celery stalks, peeled and diced
  • 1 32oz. box of chicken stock
  • 2 cups water
  • 1 tablespoon tomato paste
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon turmeric
  • Sea salt
  • Freshly ground black pepper
  • Pinch of cayenne
  • Juice of ½ lemon or more to taste
  • ½ cup chopped cilantro
  • 3 tablespoons extra virgin olive oil, more for drizzling
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PREPARATION

​Step 1
In a large pot over medium heat, add olive oil, onion and garlic and sauté 2-3 minutes. Stir in tomato paste, coriander, cumin, turmeric, salt, pepper and cayenne and cook until fragrant.

​Step 2
Add broth, water lentils, carrots and celery. Bring to a boil, reduce to simmer and cook until lentils are soft 20-30 minutes. Taste for seasoning.

Step 3
Can keep soup as is or use an immersion blender to puree a bit if too chunky.

Step 4

Stir in lemon juice and cilantro and serve with a drizzle of olive oil, more cilantro or a dollop of plain yogurt to garnish.

Mexican Tomato-Corn Chowder with Crisp Tortilla Strips

INGREDIENTS

  • 1 package of 12 fresh, corn tortillas
  • 1 10 oz. package frozen corn or 2 cups fresh kernels
  • 1 large onion, quartered
  • 2 garlic cloves
  • 2 poblano peppers, stemmed, seeds and ribs removed and quartered
  • 2 celery stalks, peeled and chopped into 2” pieces
  • 1 bunch cilantro, stems reserved after cutting bottom ½” off, leaves chopped
  • 4-5 fingerling potatoes, unpeeled, washed and finely diced
  • 6-8 pieces of bottled jalapeno peppers
  • 1 28-oz can chopped organic tomatoes
  • 1 32-oz box organic chicken broth; more if needed
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon thyme
  • ½  teaspoon marjarom or oregano
  • A neutral, high heat oil like avocado, ghee, grapeseed oil
  • Extra virgin olive oil
  • 1-2 avocados, chopped
  • Pulled or diced cooked chicken breast (optional)
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PREPARATION

​Step 1
Cut tortillas into quarters and cut quarters into slices.  In a skillet, heat ½” oil on high until shimmering. Add tortilla slices in one layer and fry until golden. Watch carefully as it only takes a minute or so. Remove to a plate covered with a paper towel to absorb the oil. Sprinkle with salt and repeat until all pieces are fried.

​Step 2
In a food processor or blender, place onion, peppers, garlic, celery and cilantro stems. Process until finely chopped but still a bit chunky. Add a little water if necessary. In a large, heavy bottomed, soup or sauce pan add 2-3 tablespoons olive oil and the processed vegetable mixture. Saute mixture 4-5 minutes, add tomatoes, ½ box of chicken broth, ½ of the frozen corn, the jalapeno pieces and the spices. Bring to a boil then reduce to simmer 10-15 minutes.

Step 3
Remove soup pot from heat. Using a cup measure, ladle soup back into the food processor or blender. Do not overload. About 1/3 full prevents spills. Process until pureed. Place puree in a separate bowl and continue until 2/3 of the contents is pureed, leaving 1/3 of the original soup mixture in the pot. Add back the pureed soup to the pot and stir to combine.

Step 4

Add the remaining half of the frozen corn, the diced potatoes and enough chicken broth to thin to a desired consistency.  Simmer soup 15-20 minutes.  Stir in chopped cilantro and chicken if using. Serve topped with crisp tortilla strips and diced avocado.

Butternut Squash Soup

Serves: 8

INGREDIENTS

  • 1 butternut squash, peeled, seeded and cut into 2-3’ pieces
  • 1 large onion, chopped
  • 1 apple, any type, peeled and chopped
  • 32 oz. box vegetable or chicken stock
  • tablespoon, chopped fresh ginger or 2 teaspoons dried
  • ½ teaspoon cinnamon
  • ½  teaspoon turmeric
  • ½ teaspoon  ground coriander
  • 2 tablespoons extra virgin olive oil, organic butter or ghee
  • Freshly ground pepper
  • Sea salt
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PREPARATION

​Step 1
In a large, heavy bottomed saucepan or stock pot sweat the onions (cook over low heat with the lid on) for 5 minutes until translucent. Do not let onions brown.

​Step 2
Add the remaining ingredients making sure stock covers the squash. Bring to a boil then reduce to simmer until squash is cooked through, approximately 15-20 minutes.

Step 3
Puree soup in blender, or food processor.  Thin with a little water if too thick.

Step 4

Bring to a boil and reduce to simmer until vegetables are cooked, approx. 20 minutes.

Garnish:  a dollop of Greek  yogurt, a few pepitas, chopped  scallions, or dried cranberries

Green Soup

Serves: 6-8

INGREDIENTS

  • 1 bunch broccoli, washed, 1’ trimmed from stems and cut into large pieces
  • 1 large onion, chopped
  • 2 tablespoons Primagoccia Extra Virgin Olive Oil
  • 1 32oz. box chicken broth
  • Vegetables listed below
  • 1-2 bay leaves
  • Garlic and Herb Dipper
  • Murray River Sea Salt
  • pepper
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PREPARATION

​Step 1
In a large, heavy bottomed saucepan of soup pot, add olive oil and sweat onions- cook over low heat covered for 5 minutes or until translucent- do not brown.

​Step 2
Add broccoli and any other bits of vegetables you have on hand – handful of fresh spinach or chard, frozen peas, a zucchini, a few lettuce leaves, arugula, fresh parsley, watercress, a carrot or small potato.

Step 3
Add chicken broth to cover vegetables. Add bay leaves, a large pinch of Garlic and Herb Dipper and salt and pepper.

Step 4

Bring to a boil and reduce to simmer until vegetables are cooked, approx. 20 minutes.

Step 5 
Puree soup, garnish with fresh herb of choice or dollop of yogurt. Serve hot or chilled. Soup freezes well and children love it too.

Alternative: Sweat a combination of chopped sweet bell pepper, yellow or orange, and celery in place of onion. Substitute parsley, thyme and/or ground coriander for Garlic and Herb Dipper.

Beef Barley Soup

Serves: 8​-10

INGREDIENTS

  • 1 lb stew meat cut into small pieces
  • 1 cup pearled barley
  • 1 32oz box beef broth
  • 1 15oz can diced tomatoes
  • 1 medium red pepper chopped
  • 3 carrots peeled and chopped
  • 3 celery stalks peeled and chopped
  • 1 medium onion chopped
  • 1 lb. white button or crimini mushrooms cleaned and chopped
  • 2-3 tablespoons neutral oil like avocado, safflower or grapeseed
  • 2 tablespoons chopped fresh parsley
  • ½ teasp. turmeric (optional but so good for you)
  • ½ teasp dried thyme
  • ½ teaspoon salt
  • ½ teaspoon pepper
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PREPARATION

Step 1
In a medium saucepan bring 2 cups salted water to a boil. Add 1cup barley and cook until tender. Drain and set aside.

​Step 2
In a large, heavy bottomed pot over medium high heat, add oil.  When oil shimmers add stew meat in one layer to brown, sprinkling generously with salt and pepper and turning meat as necessary to brown on all sides.  Remove browned meat to a plate and repeat until all meat is browned.

Step 3

Place meat back in pot. Add vegetables and spices. Stir together and cook 3-5 minutes to soften vegetables and bring out flavor of spices.  Add tomatoes, broth, cooked barley and parsley. Bring to a boil and reduce to simmer 30 minutes adding more broth or water as needed.  Barley will thicken the soup. Salt and pepper to taste.

Step 4
Serve with crusty bread and salad.
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  • Home
  • My Story
  • What I Do
    • cooking classes and workshops
    • Food Coaching
    • Ayurveda Instruction
  • Recipes
    • Nibbles & Salads
    • soups
    • main dishes
    • desserts
  • Contact