Various Soup Recipes

Garbanzo Bean Curry

Coconut milk gives this brightly colored vegan dish its creamy texture. Serve over cooked rice. Peel and cut 1 large sweet potato into 1-inch cubes; steam until tender, about 10-15 minutes. In a large skillet, sauté 1 chopped onion in 1 tablespoon olive oil until tender, 5-8 minutes. Stir in 1 (13.5-ounce) can coconut milk and 1-2 tablespoons Thai red curry paste; whisk until paste incorporates. Gently fold in sweet potato cubes; 1 (16-ounce) can garbanzos, rinsed and drained; 1 (14.5-ounce) can diced tomatoes, drained; a pinch of crushed red pepper flakes; and 2 teaspoons lime juice. Bring to a boil, reduce heat, and simmer gently for 5 minutes. Serves 6. 

PER SERVING: 234 cal, 8 g fat (2 g mono, 2 g poly, 4 g sat), 0 mg chol, 8 g protein, 30 g carb, 7 g fiber, 66 mg sodium

Curried Red Lentil Soup with Lemon

SERVES 6

Paige's Recipe Notes: Really good lentil soup! Add pepper, roast sweet potato cubes stir in.

Ingredients
2 cups red lentils, sorted and rinsed
1 qt. low-sodium vegetable broth
1 large onion, finely chopped (2 cups)
4 celery stalks, finely chopped (1 1/2 cups)
2 large carrots, finely chopped (1 1/2 cups)
2 cloves garlic, minced (2 tsp.)
1/4 cup chopped cilantro
1 Tbs. curry powder
1 tsp. ground cumin
2 Tbs. lemon juice
Instructions

1. Bring lentils, vegetable broth, and 4 cups water to a simmer in large pot. Skim away foam that rises to top. Reduce heat to medium-low, cover, and simmer 5 minutes, stirring occasionally.
2. Add onion, celery, carrots, and garlic; simmer, uncovered, 20 minutes. Add cilantro, curry powder, and cumin, and cook 20 minutes more, or until lentils are soft. Season with salt and pepper, if desired, and stir in lemon juice.

PER 1 1/2-CUP SERVING: 283 cal; 19 g prot; 2 g fat (<1 g sat fat); 50 g carb; 0 mg chol; 146 mg sod; 13 g fiber; 7 g sugars

Pumpkin Coconut Soup

(VEGAN/GLUTEN FREE)

Savory chunks of pumpkin, chickpeas, sweet potato, and zucchini in coconut milk. Served hot with jasmine rice on the side. 

Quinoa-Stuffed Winter Squash

Serves 8 | Gluten Free, Vegan 

Pine nuts, allspice, and mint give this meat-free entrée Middle Eastern flair, but the overall statement is "American harvest." The entire dish can be prepared up to three hours ahead and reheated just before serving time. 

Ingredients

• 4 small table queen or other acorn squash
• 2 tablespoons extra-virgin olive oil, plus extra for brushing
• 2 cups vegetable broth
• 3/4 teaspoon sea salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1 1/2 teaspoons allspice, divided
• 1 red onion, cut in 1/4-inch dice
• 4 cloves garlic, minced
• 1/3 cup dried cranberries
• 2 cups cooked quinoa
• 1/2 cup toasted pine nuts or slivered almonds
• 1/2 cup chopped fresh mint
• 1/4 cup chopped fresh parsley

Instructions

1. Preheat oven to 375°.
2. Cut squash in half lengthwise and scoop out seeds. Place halves, cut side down, in a lightly greased, large baking dish. Bake for 35 - 45 minutes, until just tender. Turn cut side up, brush with olive oil, and divide vegetable broth among the eight cavities. Season tops with 1/4 teaspoon salt, 1/4 teaspoon pepper, and 1/4 teaspoon allspice. Return squash to oven and bake until nicely browned on edges, another 5 - 10 minutes. Remove from oven and drain any residual broth into a small bowl. Set baking dish and bowl with broth aside. 
3. Place 2 tablespoons olive oil in a large pot over high heat and add onions. Stir until they begin to soften, and then reduce heat to medium. Add garlic, cranberries, and remaining salt, pepper, and allspice. If mixture becomes too dry, add spoonfuls of reserved broth. Cook, stirring often, for another 5 - 10 minutes, until onions are tender. Add cooked quinoa and mix well. Remove from heat and stir in nuts, mint, parsley, and salt to taste.
4. Divide mixture among squash. Sprinkle with reserved broth if filling looks dry. Return to oven and warm through. Serve. 

PER SERVING: 299 cal, 10 g fat (5 g mono, 4 g poly, 1 g sat), 0 mg chol, 7 g protein, 43 g carb, 6 g fiber, 266 mg sodium

Spicy Ginger Pumpkin Soup

15 MINUTES PREP TIME | SERVES 8

Ingredients

2 Tbsp olive oil

2 cloves garlic, finely minced

1 Tbsp finely minced fresh ginger

1 tsp ground cumin

1/2 tsp ground coriander

Pinch ground cayenne

2 (15-oz) cans pumpkin puree

6 c low-sodium vegetable broth

1/2 c orange juice

Salt and freshly ground black pepper to taste

Instructions

1. Heat oil in a large soup pot over medium heat. Add garlic and ginger and sauté until garlic is softened. Add cumin, coriander, and cayenne. Sauté for 1 minute. 
2. Add pumpkin puree and broth. Whisk all ingredients together until smooth. Simmer over medium-low heat for 30 minutes. 
3. Add orange juice and salt and pepper to taste. Serve.

Per serving: 75 Calories, 3 g Protein, 6 g Carbohydrates, 1 g Fiber, 5 g Fat, 82 mg Sodium, * Vitamin C, Manganese

Ginger Curry Soup

Ginger curry soup: In a pot, heat 2 Tbsp olive oil over medium-high heat. Add 1 onion, chopped, and 1 lb carrots, peeled and sliced, and cook for 5 minutes, stirring often. Add 1 Yukon Gold potato, diced; 5 cups unsalted vegetable broth; 1 Tbsp finely grated fresh ginger; 2 tsp curry powder; and 1 tsp ground ginger. Bring to a boil, cover, reduce heat, and cook for 10 minutes. Puree in the pot with an immersion blender or in batches with a traditional blender. Ladle into four bowls, dollop each with 1/2 Tbsp Greek yogurt, and garnish with fresh basil leaves.