Get Natured: Soups

, by Allison

Dinner

Miso soup with soba noodles

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, by Allison

Dinner

Spicy noodle soup and a giveaway!

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, by Allison

Crockpot

Butternut squash (or pumpkin) chili

I have been having stomach and other issues related to the acid in some foods lately. One of the worst triggers for me has been cooked tomatoes, so I temporarily took a break from them and a few other things to get my stomach back on track. I was actually planning to add tomatoes to this chili but completely forgot and, you know what? We didn't miss them. It turned out great anyway!

My recipe calls for the chili to be simmered on the stove, but it could easily be cooked in a crockpot (slow cooker) instead.

If you're feeling especially festive and Octobery, you could use pumpkin in place of the butternut squash.

Butternut Squash Chili

Olive oil
1 small butternut squash, peeled* and finely chopped (a food processor makes finely chopping the squash quick and easy!)
1 large onion, chopped
1 red, yellow, or orange bell pepper, chopped
1 cup celery, chopped
1 cup carrots, chopped
2 cloves of garlic, minced
1 medium zucchini or yellow squash, chopped
1 cup chopped or sliced mushrooms
1 tbsp chili powder
1 1/2 tsp ground cumin
2 cups cooked beans (black, white, kidney, pinto, or a mix. I cooked black and white dry beans, but you can used canned to make this quick.)
4 cups reduced-sodium vegetable broth
1-3 cups of water, if needed to reach desired thickness
3 tbsp lime juice
Salt and pepper to taste

*Tip: To peel the squash, cut the bottom off so that it will stand up without tipping then peel it with a vegetable peeler.

If you are using dry beans, soak them overnight then thoroughly cook them before adding them to the chili. Tips for improving the digestibility of beans can be found here.
Heat 2-3 tablespoons of olive oil over medium heat in a large soup pot or Dutch oven. Add the squash, onions, bell peppers, celery, carrots, garlic, zucchini, and mushrooms. Saute until veggies begin to get tender, 10-15 minutes. If you plan to use a crockpot, saute the veggies in a skillet then add them with the ingredients in the steps below to the crockpot.
Add chili powder, cumin, beans, and broth (and water if you need to thin the chili). Bring to a boil then reduce heat to a simmer and cook, partially covered, until veggies are very tender. Add lime juice and season with salt and pepper.

This chili makes a hearty meal when served over a grain like brown rice, quinoa, farro, bulgar, barley, etc.

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, by Allison

Dinner

"Panade" or baked soup

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, by Allison

Dinner

Hearty and warming cabbage soup

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, by Allison

Dinner

Vegan tortilla soup with New Mexico chiles

Every year for Christmas dinner we have our "Traditional Non-Tranditional" meal. In the past we have had lasagna, crepes, tacos, or raviolis. This year our gathering will be small but cozy. I'm planning a Mexican theme and this tortilla soup was a great warm-up.

This spicy soup is the perfect meal for a cold winter night and, while you're making it, your kitchen will smell amazing! I love the fragrant peppers and sizzling onions and garlic. The recipe, as written, is somewhat light on veggies. Feel free to add corn or any of your favorites to make this even more hearty!

Recommendation: Serve over brown rice or another grain for a complete meal in one bowl.

Vegan Tortilla Soup
Serves about 6

3 large dried New Mexico chiles
1 15-ounce can diced fire-roasted tomatoes
2 Tbsp canola oil
1 medium white onion, sliced 1/4 inch thick
3 cloves garlic, peeled and roughly chopped
4 cups vegetable broth
4 cups water
1 large sprig or 1 1/2 tsp dried epazote (optional)
2 cups cooked black beans
4 cups chopped greens (chard, spinach, or kale)
1/4-1/2 teaspoon salt

Garnish:
1 avocado, chopped
Chopped cilantro
1 large lime, cut into 6 wedges

Holding the chiles one at a time with metal tongs, quickly toast them by turning them an inch or two above an open flame for a few seconds until the aroma fills the kitchen. (Alternatively, toast chiles in a dry pan over medium heat, pressing them flat for a few seconds then flipping them over and pressing again.) When cool enough to handle, stem and seed the chiles, break them into pieces and put them in a blender along with tomatoes and their juice. (A food processor will work, though it won’t completely puree the chiles.)
Heat 2 tablespoons oil in a Dutch oven or soup pot over medium heat. Add onion and garlic and cook, stirring frequently, until golden. Add the onion and garlic to the blender with the tomato mixture. Process until smooth.
Return the pot to medium heat. Add the puree and stir continuously until thickened to the consistency of tomato paste, about 6 minutes. Add broth, water and epazote. Bring to a boil, then reduce heat to a simmer. Add the beans and simmer for 30 minutes.
Add the greens and season with salt to taste. Cook until the greens are wilted, about 2 minutes, depending on the type of greens.
Serve garnished with cilantro, avocado, and a squeeze of lime.

(Inspired by Eating Well.)

3 comments

, by Allison

Dinner

Curried red lentils with bulgar and spinach

Maybe it is our broken heater or maybe it is Thanksgiving leftover burnout, but our meals have taken a spicy turn this week. We've had Thai spicy green beans with tofu and curried red lentils. I received my CSA box this morning and I fully expect to be creating a meal or two that involves chiles and other belly-warming things.

These curried lentils are super healthy and make a hearty one-pot lunch or dinner. Feel free to cut back on the jalapeno if you prefer a little less heat and add as many veggies as you can (carrots and red bell peppers would be great). This dish (inspired by Eating Well Magazine) is loaded with protein, iron, and fiber!

Curried Red Lentils with Bulgar and Spinach
1 tablespoon canola oil
1 large onion, chopped
3 cloves garlic, minced
2 tablespoons minced fresh ginger
1 jalapeño pepper, seeded and minced
1 1/2 tablespoons garam masala
1 teaspoons amchoor (or amchur or green mango) powder (*optional, see note)
2 bay leaves
1 1/2 cups red lentils, rinsed and picked over
1/4 cup bulgar wheat
8 cups reduced-sodium vegetable broth
3-4 cups fresh spinach leaves
3 tablespoons chopped fresh cilantro
2 tablespoons lemon juice
Sea salt and freshly ground pepper, to taste
Water as needed to thin

Heat oil in a large pot over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, garam masala, amchoor powder, and bay leaves and cook, stirring, for about 5 minutes longer.
Stir in lentils, broth, and bulgar and bring to a boil. If you are using additional vegetables other than greens (e.g. carrots, bell peppers, etc.), add them now too. Reduce heat to low and simmer, partially covered, for about 45 minutes. Add water, if necessary, if lentils get too thick- you can serve this thinner as a soup or thicker like chili.
Discard bay leaves. Stir in cilantro, lemon juice, and spinach. Season with salt and pepper.

*Note: Amchoor (amchur) or green mango powder can be difficult to find and is optional here. I found it at Whole Foods Market. It may also be found at Indian grocers or online.

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, by Allison

Dinner