Category

Soups

Tuscan Bean and Kale Soup with Crispy Quinoa and Kaniwa

One of my son’s referred to this soup as “A hug in a bowl”!  It must have something to do with the copious amount of really great Italian olive oil and the love that goes into making a soup stock from scratch! This is my version of a hearty soup that I had on a recent trip to Tuscany. Feel free to mix up the beans. In Italy they use a lot of pinto beans however I have made it with navy beans and chickpeas with equally delicious results.  Kaniwa is a cousin to quinoa and is more nutrient-dense. It has a grittier texture than quinoa and I find it more palatable to combine the two.  I have steamed the two together to create a crunchy topping that replaces croutons in the traditional version of this soup.

 

 

The Stock: (You can substitute the home made stock for 8 cups of store bought vegetarian broth)

Ingredients:

  • 8 cups of water
  • 2 roughly chopped carrots
  • 1 yellow onion, roughly chopped
  • a hand full of parsley stalks
  • 2 bay leaves

Combine all of the ingredients in a large pot. Simmer for about an hour. Set aside.

 

The Soup:

makes 6-8 servings

  • 1 large yellow onion, minced
  • 2 sprigs of fresh rosemary
  • 2 cloves of minced garlic
  • 1 tbsp. of extra virgin olive oil
  • 2 medium carrots, peeled and chopped
  • 3 cups of potatoes, cubed (no need to peel if you are using organic potatoes)
  • 2 heads of tuscan kale (this is the one that has a scaly appearance) Remove ribs and chop.
  • 1 398 ml. can of pinto beans, chickpeas or navy beans
  • 2 Tbsp. of extra virgin olive oil
  • 2 tsp. pink himalayan salt
  • lots of fresh cracked pepper

In a large pot heat 1 Tbsp. of olive oil. Saute the onions until translucent. Add the minced garlic, chopped carrot,  and the full sprigs of rosemary.

 

 

Stir to coat the vegetables with the olive oil. Add the potatoes.

 

 

Add 8 cups of your prepared broth to the pot along with the additional 2 tbsp. of olive oil.  Simmer over medium heat until the potatoes are tender. Add 2 tsp. of salt or more to taste. Keep in mind that if you are using a store bought stock that it might be salted. You may need to reduce the amount of salt added.  Add the chopped kale and the beans. Simmer until the kale is tender.

 

 

 

 

 

Season with lots of fresh cracked pepper. Remove from the heat while you prepare the Quinoa Kaniwa crumble.

 

The Quinoa Kaniwa Crisp:

  • 1/2 cup of quinoa
  • 1/2 cup of kaniwa
  • 1 tsp. salt
  • 3 tbsp. extra virgin olive oil
  • 3 heaping tbsp. of nutritional yeast ( a cheesy tasting flaked yeast that contains loads of protein and b vitamins)

 

 

In a medium sized pot combine quinoa and kaniwa with 1 3/4 cups of water and 1 tsp. of salt. Bring to a boil and then simmer for 15 min. or until all of the water has been absorbed. Allow it to sit covered for an additional 15 minutes before fluffing with a fork.

Preheat your oven to 350 F.

 

 

 

Scoop the cooked quinoa and kaniwa onto a large cookie sheet. Toss with 3 tbsp. of olive oil and the 3 heaping tbsp. of nutritional yeast. With your hands mix well to combine. Place in the 350 degree oven for about 30 min. stirring several times throughout to make sure that it is evenly crisped.

To Serve:

Fill bowls with soup and top with a few tbsp. of Quinoa Kaniwa Crisp. Left over crisp can be stored in an air tight container. It is also delicious sprinkled on salads for texture and added nutrition.

 

Raw Yellow Curry with Kelp Noodles

As our temperatures soar here in the Canadian Rockies for a short time during the summer it seems like an appropriate time to eat entirely raw! This is one of my favourite raw curries blended with fresh pressed coconut milk and raw cashews, lightly dehydrated veggies, and kelp noodles. If you don’t have a dehydrator you can place the veggies on a cookie sheet on the lowest setting in your oven for about 45 min. as an alternative. The curry paste is best kept frozen and is also delicious in a cooked Thai coconut curry. I’ll save that recipe for another blog post! Kelp noodles are found in Asian markets and natural foods stores. They are a clear, thin noodle made from kelp and are rich in iodine and low in carbs. I usually marinate the noodles for an hour or so in enough warm water to cover and 1 tsp. of baking soda to tenderize them before adding to a recipe.

Serves 4

Special equipment needed:

  • a vegetable peeler
  • a deydrator (or your oven on the lowest setting)

 

 

Yellow Curry Paste:

  • 2 shallots, peeled and chopped
  • 6 cloves of garlic, peeled and chopped
  • a 3 inch piece of galangal, chopped (Found in Asian Markets, often frozen) *
  • 2 inch piece of ginger, peeled and chopped
  • 1 tsp. ground coriander
  • 15 dried red chilies soaked to soften in hot water for 20 minutes
  • 5 stalks of fresh lemongrass *
  • 2 Tbsp. powdered turmeric
  • 1 Tbsp. mild curry powder
  • 2 Tbsp.chopped cilantro
  • 2 Tbsp. miso paste (chickpea miso is my favourite)
  • 11/2 Tbsp. sea salt

*to chop the lemongrass, remove the outer layer or two. Cut off the end and then chop the bottom 5 or 6 inches of the stalk finely.

Combine all of the ingredients in a high speed blender to form a smooth paste.  You may need to add a little bit of water to the blender to help it along. Spoon the curry paste into a ziplock bag, reserving what you need for this recipe and then freeze the rest. Once frozen you can simply cut off small chunks as needed.

 

 

The veggies:

  • 1 large carrot, cut into long ribbons with a veggie peeler
  • 1/2 red onion, very thinly sliced
  • 1 cup of zucchini, cut into thin rounds and then 1/2 rounds
  • 1 red pepper, seeded and thinly sliced
  • 1/2 cup fresh shelled or frozen peas
  • fresh mung sprouts to garnish
  • fresh basil to garnish
  • fresh cilantro to garnish

Prepare the veggies.

 

 

Place them in a bowl with 1 Tbsp. of olive oil and 1 tsp. of tamari. Massage the veggies well with your hands to coat. Spread the veggies onto the teflex tray of your deydrator and then dehydrate at 115 degrees F. for about 2 hours. The veggies will soften and appear cooked in consistency.

 

 

While the veggies are deydrating, prepare the broth and the noodles.

The noodles:

 

 

 

  • 1 pkg. of kelp noodles rinsed and soaked in enough warm water to cover with 1 tsp. baking soda for 1 hour.

 

 

Once the noodles have soaked for an hour, rinse them well and then cut roughly into smaller more manageable bit sized pieces. Set aside while you prepare the broth.

The Broth:

  • 3/4 cup of raw unsweetened coconut
  • 3 cups of warm water
  • 1/4 cup raw cashews
  • 2 Tbsp. prepared yellow curry paste or more to taste
  • 2 Tbsp. tamari
  • 1 Tbsp. fresh lime juice
  • 1/2 tsp. sea salt
  • 1/2 tsp. turmeric powder

To make the coconut milk, combine the 3/4 cup of raw coconut in a high speed blender with 3 cups of warm water. Blend for about 1 minute. Strain through a nut milk bag.

 

 

Discard the pulp. Rinse out the blender and then pour the strained coconut milk back into the blender along with the 1/4 cup of cashews, yellow curry, tamari, lime juice, salt and turmeric. Blend well until combined and slightly warmed by the speed of the blender. Adjust seasonings to your taste, adding more curry paste if you like it spicier or perhaps additional salt or lime juice.

 

 

To Assemble:

Distribute the kelp noodles evenly into 4 bowls. Pour the warm blended broth on top of the noodles.

 

Remove the veggies from the dehydrator and divide evenly over the noodles and broth.

 

 

Top with lots of fresh mung sprouts, fresh basil and cilantro!

 

 

 

 

 

 

Miso Ramen with Curried French Lentils

This simple miso, ginger, sesame broth is the perfect back drop to nest of noodles and whatever veggies happen to be in season. French lentils sauteed with onions in a splash of tamari and curry powder add even more flavour to the broth as the spices infuse into the miso.  I topped my ramen with steamed broccolini, slices of lacto-fermented chili carrots, fresh garden peas, radish slices, raw curried sauerkraut and home grown micro-greens. If you don’t make your own sauerkraut, try Wild Brine. Veggie combinations are endless so get creative with whatever you have on hand!

 

Serves 4

The Lentils:

  • 1/2 cup pui (french) lentils
  • one large yellow onion or leek sliced thinly
  • 1/2 tsp. himalayan pink salt
  • 3 Tbsp. avocado oil
  • 1 Tbsp. curry powder
  • 2 Tbsp. tamari
  • 1 cup chopped spinach

Combine the lentils in a medium sized saucepan with plenty of water. Bring to a boil and then simmer about 20 min. until tender. Strain and set aside.

 

In a medium sized fry pan, saute the onions or leeks in the avocado oil with the 1/2 tsp. of salt until translucent. Add the strained, cooked lentils, the curry powder, tamari, and spinach to the onions.  Stir well to coat the lentils.  Set aside.

 

 

The Broth:

  • 6 cups water
  • 1/2 cup of chickpea miso (any other light miso will substitute if you can’t find chickpea)
  • 1 Tbsp. finely grated ginger
  • 1 Tbsp. of wheat free tamari
  • 1/2 tsp. toasted sesame oil

Boil the water and grated ginger in a large saucepan. Turn off the heat and then whisk in the miso, tamari and sesame oil.  Set aside while you steam your veggies and cook the noodles.

The Veggies:

Prepare a mixture of raw and cooked veggies to add to your ramen. I steamed broccolini but steamed or sauteed asparagus is also delicious!  If fresh peas are out of season, frozen peas can be added to the lentil mixture to thaw before adding to the ramen. The curried sauerkraut adds a nice crunch and acidity to the dish not to mention a load of probiotics. I happened to have some fermented carrots on hand but as an alternative carrots cut into match sticks work well.  Cilantro can be substituted for the micro-greens if desired.

The Noodles:

I used Lotus Brand rice and millet ramen noodles. (These are really reasonably priced at Costco)  Boil the noodles according to the package directions. (Use one noodle cake per person) Strain the noodles and set aside.

 

 

 

 

Final Assembly:

Distribute the cooked ramen noodles  and the curried lentils evenly into each of  the 4 bowls. Re-heat the broth if necessary.

 

 

Ladle the broth evenly over the noodles. Top with steamed veggies, raw veggies, sauerkraut and micro-greens. Let everyone stir to incorporate the curried lentils into the broth before eating! Serve with a fork and an asian style soup spoon.

 

 

 

 

 

Cashew Cream of Tomato Soup with Hempseed Parmesan

Last fall I froze 25 pounds of luscious B.C.tomatoes picked at their peak! In the dead of winter, there is nothing more comforting than a steamy bowl of tomato soup made from these summer beauties! If you don’t have frozen tomatoes on hand, 3 large cans of whole tomatoes will do however; it won’t be quite as tasty.  Frozen heirloom tomatoes can often be found through our local Farm Box. To freeze ripe tomatoes, simply pop them into freezer bags. To use, fill your sink with hot water. Pop the frozen tomatoes into the hot water for a few minutes until the skins loosen. Peel the skins off of the tomatoes before using. Hempseed Parmesan is a cheesy tasting, protein boosting, condiment that is good on pretty much everything from popcorn, to salads, or steamed veggies.

 

 

The soup:

serves 4

  • 7 large (fist size or bigger) frozen tomatoes
  • 3 tbsp. extra virgin olive oil
  • 1 yellow onion, peeled and chopped
  • 2 cloves of garlic
  • 1/2 cup raw cashews pureed with 1 cup of water until very smooth
  • 28 g. of fresh basil (1 pkg.)
  • 1 tbsp. himalayan salt
  • 1 tbsp. honey or maple syrup

Fill your sink with hot water. Place the frozen tomatoes into the hot water for 5 min.

 

 

Peel off the skins and discard.

 

Heat olive oil in a medium sized saucepan. Saute onion until translucent. Add garlic and tomatoes. Stir over medium heat until the tomatoes have completely thawed and look soupy.

 

 

 

 

 

Puree the 1/2 cup of cashews with 1 cup of water in a high speed blender until smooth. Add the cashew cream to the soup along with all but a few leaves of the basil (for garnish). Puree in several batches until smooth and creamy. Return to the pot. Add the honey or maple syrup and salt to taste.

Serve topped with Hemp Parmesan and chopped basil.

 

Hemp Parmesan:

  • 1 cup of hemp seeds
  • 1/4 cup of nutritional yeast
  • 1 tsp. himalayan pink salt

Combine all ingredients in a blender or a food processor until it resembles parmesan cheese. (The kind you buy in the grocery store in a cardboard can)  Store in a mason jar in the fridge.

Shaman’s Ramen

A super natural soup, steeped with the magic of chaga and porcini mushrooms! Certain to foretell a future of health and longevity!

As a result of being disappointed with the lack of vegetarian options in ramen bars, I created this dish with a satisfying rich broth made from dried mushrooms, miso, and warming spices! You can add whatever veggies you like but my favourites are roasted yams, sautéed onions and steamed broccolini. Chaga is a medicinal mushroom that is stimulating to the immune system therefore making this noodle bowl a perfect winter meal. It is readily available at most health food stores. I like to use a rougher cut for this broth to avoid too much sediment. Lotus Foods makes a delicious gluten free ramen noodle made from brown rice and millet that is available now in bulk at Costco! Feel free to double the broth as it keeps well in the fridge for up to 1 week.

 

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The Broth:

  • 8 cups of water (spring water if you have access to it)
  • 14 g. of dried porcini or shitake mushrooms
  • 1 tbsp. of chopped dried chaga
  • 6 slices of fresh ginger
  • 2 whole star anise
  • 1 cinnamon stick
  • 1 red thai chili
  • 2 cloves chopped garlic

 

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Combine all ingredients in a medium sized saucepan. Bring to a boil and then simmer for 45 minutes. Strain, discarding the solids and reserving the broth. To the remaining broth, add the following:

  • 2 Tbsp. of tamari
  • 3 Tbsp. of miso (chickpea is my favourite)
  • 1 tsp. of toasted sesame oil
  • 1 Tbsp. of fresh lime juice
  • 1 Tbsp. of maple syrup
  • 1/2 tsp. of powdered kelp
  • 1 tsp. of pink himalayan salt

Taste to adjust the flavours, adding a little more salt or lime if desired. Set aside while you prepare the noodles and the veggies.

The Veggies:

  • 1 bunch of broccolini, steamed
  • 1 large yam, peeled, cubed, tossed in a bit of olive oil and tamari before being roasted at 400 degrees F. for about 30 min. Toss a few times as they roast.
  • 1 large yellow onion, peeled, thinly sliced, sautéed until soft with a pinch of salt
  • Thin carrot slices cut into flowers or hearts!!
  • chopped cilantro or fresh pea shoots to garnish if desired

To assemble:

Cook 1 noodle cake per person according to instructions on the package. Divide cooked, strained noodles between four large bowls.
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Heat and ladle the broth over the noodles. Arrange roasted yams, sautéed onions, steamed broccolini, and carrot flowers on top. Serve topped with chopped cilantro or fresh pea shoots if desired!

 

“Inner Peas” Soup with Green Chickpeas and Lemon Mint Infused Olive Oil

This soup has the flavour of fresh garden peas but is made from frozen green chickpeas!  Unlike their counterpart, green chickpeas are loaded with plant protein, boasting 10 grams per cup! With frozen chickpeas on hand, this soup is ready in 20 minutes. I actually found organic GMO free, frozen green chickpeas at Costco!

Serve with Raw Kale Caesar Salad! (I’ll post this one next)

 

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Ingredients:

  • 3 shallots, peeled and chopped
  • 3 Tbsp. of olive oil
  • 1 large clove of garlic, minced
  • 3 cups of frozen green chickpeas
  • 3 cups of water or vegetable stock
  • 11/2 tsp. pink himalayan salt (less if using salted veggie broth)
  • 1/3 cup of fresh mint, chopped
  • 3 Tbsp. of fresh lemon juice
  • lots of fresh cracked black pepper

 

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Saute shallots in 3 Tbsp. of olive oil until tender. Add minced garlic and sauté for a few minutes longer.                               Add the frozen chickpeas to the shallots along with the water or vegetable stock. Simmer until the chickpeas have thawed, about 10 minutes.

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Add the chopped mint once the chickpeas have thawed. Blend until silky smooth in a high speed blender and then return to the pot to heat thoroughly.  Add lemon, salt, and fresh cracked pepper. Adjust seasonings.

Serve topped with a drizzle of mint lemon olive oil. (recipe follows)

Lemon Mint Infused Olive Oil

  • 1/4 cup of extra virgin olive oil
  • 3 Tbsp. of fresh lemon juice
  • 1/2 cup of fresh mint leaves

Puree until smooth. Drizzle over the soup just before serving!

 

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Ancho Cauliflower Soup

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Some days the universe conspires to provide the ingredients, the weather, and the mood to create a great soup! On a recent trip to Toronto I purchased  some ancho chilies and arrived home on a chilly November day to make this for dinner. Its always exciting to come across chilies in the city as they are not available here in our small rocky mountain town! Cashews, pureed into the broth give this soup a velvety rich consistency. Ancho chilies are dried poblano peppers that lend a slightly sweet earthy warmth to the soup and are not overly spicy.

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Ingredients:

  • 3 dried ancho chilies
  • 1 large yellow onion, chopped
  • 1 clove garlic, minced
  • 2 tbsp. olive oil
  • 1 large organic cauliflower, stem removed and chopped into small florets
  • 3 cups of water or organic vegetable stock
  • 1/3 cup of raw cashews
  • 1 lime
  • 2 tsp. of salt (depending on the saltiness of your pre-made stock)
  • 2 tbsp. nutritional yeast
  • toasted pumpkin seeds to garnish
  • fresh chopped cilantro to garnish

Heat a fry pan over medium heat. Place the ancho chilies into the pan pressing down gently with a spatula until lightly browned on all sides. Be careful not to burn them.

Soak the roasted chilies in  11/2 cups of hot water for about 20 minutes or until softened. Remove the stems and the seeds from the inside. Reserve the soaking water.

While the chilies are soaking, sauté the chopped onion and garlic in olive oil until translucent. Add the cauliflower and the 3 cups of water or stock. Simmer until the cauliflower is tender.

Puree the soaked chilies with the soaking water and the cashews until smooth and creamy. Puree the cauliflower and onion mixture along with the pureed chilli and cashew mixture in the blender in several batches if you need to. Return the pureed soup to the pot. If the soup is too thick, add a little bit of water to achieve a desired consistency.

Add the juice of one lime, nutritional yeast, and salt to taste.

Serve garnished with toasted pumpkin seeds and chopped cilantro.

*to toast pumpkin seeds heat in a dry saucepan over medium heat until the seeds begin to pop and brown slightly.

 

Coconut Squash Soup with Pear and Green Curry

 

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I am going to share one last recipe with the bit of Thai Green Curry paste that you have left in the freezer after making the first two recipes! Delivery of my local farm box on Wednesdays always inspires me to make a great soup. I used Kabocha squash however butternut is equally delicious. Just make sure you use a fleshier squash as opposed to acorn, which isn’t quite as rich.

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Ingredients:

  • 1 medium sized kabocha ( just about volleyball sized) or butternut squash sliced in half lengthwise.
  • 1 can of organic full fat coconut milk
  • 1-11/2 cups of organic vegetable stock
  • 2 organic pears, cored, and chopped but not peeled (an extra pear to garnish if desired)
  • 1 large leek, out layers removed, sliced thinly
  • 1/4 cup of prepared Thai green curry paste from my first post
  • himalayan pink salt to taste
  • fresh cilantro to garnish

Preheat your oven to 350F.

Scoop the seeds out of the two halves of squash. Place cut side down on a lightly oiled cookie sheet. Bake for 30 min. or until the flesh is easily pierced with a fork. Remove from the oven and allow to cool while preparing the rest of the ingredients.

In a medium sized saucepan sauté the leek with 2 Tbsp. of olive oil. Saute until soft, about 5 min. Add the chopped pear, coconut milk, and Thai green curry paste. Simmer for another 5 minutes to incorporate the curry paste into the coconut milk.

When cool enough to handle, scoop the flesh out of the baked squash and add to the coconut mixture along with 1 cup of the veggie stock. The remaining 1/2 cup is reserved to thin the soup out if you need to once it is pureed. This will depend on the size of your squash.

Puree the soup in several batches in a high speed blender until velvety smooth. Return to the pot and if necessary add the remaining vegetable stock to thin it out. Add salt to taste. This will depend on the saltiness of your stock.

Serve topped with slices of fresh pear and chopped cilantro!

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