Soup Bases, Soups, and Stews

Roasted Eggplant Garlic Soup (Pat)

1 large eggplant
1 whole head garlic
1 large red onion ( chopped )
1/2 tea thyme ( dried )
1/4 cup basil or 1/2 fresh chopped
1 can whole Italian tomatoes ( 28 oz )
2 cups veggie stock
2 cups water
salt & pepper

Preheat oven to 375. Slice eggplant into 1/4 inch rounds. Sprinkle with salt and pepper. Cut off top of garlic head. Sprinkle with salt and pepper and a spritz of pam. Wrap garlic in foil leaving top exposed. Roast eggplant and foil wrapped garlic in a PAM-sprayed pan for 20 minutes, remove eggplant and continue roasting garlic 20 more minutes. Chop eggplant into bite-size pieces.

In a large PAM-sprayed soup pot, sauté onions and spices until soft. Squeeze garlic into pot, add tomatoes, eggplant, stock and water. Bring to boil. Lower and simmer 20 minutes.  Puree in pot with Imersion blender or leave chunky. Your choice. Correct seasonings. This makes enough for many 1 cup servings. Also freezes well for next 2 veggie days.

Creamy Cauliflower/Zucchini Soup (Janet)

1 head of cauliflower, cut up
a few zucchini, about the same amount as cauliflower, cut up (not peeled)
1-2 cans of mushrooms - try different kinds - straw mushrooms are really good)

Steam cauliflower and zucchini until very soft.  Put in food processor and process with steel blade until creamy.  Pour in liquid from mushrooms.  Blend again.  Pour in pot, add mushrooms and reheat on stove - delicious!!!!!

Note:  If you don't like mushrooms, leave them out,  thin a bit with veggie broth and either eat as plain creamy soup or add some other cooked veggies.

Cauliflower Soup (Kate)

Cauliflower Soup Variation(Karen)

Cut up a head of cauliflower and place it with about 6 baby carrots in a 2 qt. pot
Add about 2 cups of water and boil until the carrots are tender
Pour everything (veggies and water) into the blender and puree. 
Add about 1/2 a cup of vegetable broth for flavor (more if it is too thick)
Add a little Xanthan gum powder if your soup becomes too thin
Add a little onion powder
Add a little nutmeg (optional)

Cold Cantaloupe Soup

1 large, ripe cantaloupe
1/2 teaspoon cinnamon
1 Tablespoon lime juice
Fresh mint springs
2 cups diet fruit-flavored water or similar diet drink
Remove seeds from melon, cut into cube
Puree in blender with cinnamon
Mix in other ingredients
Enjoy

Mock Pea Soup (from dfgm)

Cook a frozen package of frozen cauliflower and some broccoli until very soft.
Drain and put in a blender on puree.
Put back in pot and add a can of mushrooms, drained.
Add powder Good Seasons Zesty Italian dressing to taste.
Simmer until it gets thick and enjoy!
Note:  I find the canned mushrooms are chewier than the fresh ones for this recipe.

Mock Cream of Mushroom Soup (from pjkim88)

Cook a frozen package of cauliflower until very soft
Drain and put in a blender on puree.
Add salt and pepper to taste.
Put back in pot and add a can of mushrooms, drained.
You can eat it plain for a mock mashed potatoes.  Both are very good.

Cream of Mushroom Soup (Dr Schwartz)

2-1/2 cup water
1 Maggi vegetable bullion cube
1 package frozen cauliflower
1 can of mushrooms, drained well.

Cook cauliflower in water until really soft.  Put in blender with remaining water.  Blend until pureed and smooth.  pour back into pot and add mushrooms.  Add pepper if desired.

Option:  Can also make mashed potatoes by omitted the mushrooms and 1 cup of water and adding additional spices such as onion or garlic powder.

Pizza Soup (Annie)

My favorite soup with the imagine veggie broth is the "pizza" soup.  2 boxes of imagine add 1 can of crushed tomatoes with basil (from health food store), 4 zucchini cut in chunks (not peeled), 1 lb. baby carrots, 3 cloves crushed garlic, a bunch of fresh parsley and a bunch of fresh dill rubber banded together.  Salt and pepper to taste. Cook til carrots are soft. Discard parsley and dill.  Puree rest of ingredients and return to broth.  correct seasoning as desired.

If you want to use cauliflower I sauté in cooking spray and a bit of water: 2 onions chopped and several stalks of celery.  Add them to 1 box of the veggie broth.  wash and cut cauliflower and add to soup.  Once cauliflower is tender (about 20 min. puree.  Add salt and pepper to taste.  Nutmeg works well if you like the taste.  Add some chopped fresh parsley before serving.

enjoy!

Chilled Gazpacho

1 English cucumber (about 13 inches long)
1/4-lb piece of Jicama
1 small red bell pepper
1 celery rib
1 small garlic clove
2 cups tomato juice
2 tablespoons fresh lemon juice, or to taste
1-1/2 teaspoon Worcestershire sauce, or to taste
Chopped fresh chives for garnish.

Halve cucumber lengthwise and cut each half lengthwise into 3 spears.
Cut spears crosswise into 1/4-inch dice to measure 1 cup.
Cut bell pepper and celery in to 1/4-inch dice and mix with jicama and cucumber.
Mince garlic and toss with cucumber mixture.  
Stir in remaining ingredients and add salt and pepper to taste.
Puree in a blender half of the soup until smooth and return to bowl, stirring to combine.
Cover and chill soup at least 1 hour and up to 2 days.
Season and serve with chives for garnish.  Serves 4.

Bouillon (1 cup allowed on each vegetable day)

2 medium carrots, chopped
1 medium onion, chopped
6 scallions
½ tsp. dried Tarragon leaves
1/4 tsp. Dried Thyme leaves
4 sprigs Parsley
10 Peppercorns
2 quarts water

Combine ingredients in pot. Simmer 30 minutes.
Strain liquid, press with spoon to get all flavor.  
Use as a base for your own soups

Vegetable Stock

This is a vegetable stock to use with your “cooked” vegetables
4 cups water
2 cups chopped celery whole celery stalks
1 large onion, chopped
½ cup chopped cabbage
1 large cut up carrot
6 peppercorns
1 bay leaf
1 can tomato juice
Place in large saucepan.  Simmer, covered 1 hour. Strain.
You can use as a soup, add veggies.  REFRIGERATE

Vegetable Stock Option

(Great for a vegetable soup base)
Yellow onions, quartered
1 red onion, quartered 
5 carrots, chopped 
3 leeks, chunks
3 celery stalks, chopped up
1 garlic clove
1 bay leaf
Preheat oven to 450 F. 
Put the vegetables in a baking pan, for 1 hour. Stir occasionally
Place vegetables in a soup pot, add 2 quarts water, simmer 1 hour
Strain. Can be refrigerated for four (4) days or frozen for a week

Val's Veggie Soup

3 14.5-oz cans of diced tomatoes (no salt, no sugar)
2 5-oz cans of vegetable broth
1 bag of frozen Szechuan vegetables
1 container of sliced mushrooms
1 medium onion, diced
1 tablespoon of minced garlic (in water in a jar)
Pepper
1 to 1.5 packets of sweet and low.
3 cups water

Sauté garlic, mushrooms, and onion.  Add remaining ingredients and bring to a boil.  Simmer for 20 minutes.  Make it on the 2nd milk day so the flavors blend by the next veggie day.  Freeze in desired service amounts.

Count 12 ounces of this recipe as 8 ounces of vegetables.  It tastes great, so enjoy!

Brug's Spicy and Hearty Vegetable Stew

1 small can Italian cooked & peeled plum tomatoes with juice
3 cloves garlic (minced)
1 teaspoon tomato paste
1/2 onion (finely chopped0
Italian seasoning (i.e., oregano, basil, marjoram, sage, etc.
Fresh ground pepper
3 rosettes broccoli
3 rosettes cauliflower
1/2 carrot
1/2 summer or green squash
1/2 large portabello mushroom

Do not use salt...there is salt in the canned tomatoes
Sauce: Dice plum tomatoes and add juice to the next 5 ingredients in sauce pan.  Simmer 20 to 25 minutes.  Add water if needed.
Wash vegetables and cut into large bite-size pieces.  Steam veggies in steamer for 15 minutes.
Combine steamed vegetables with sauce and serve steaming hot.
Makes a cereal-bowl size serving.

Herb Broth

2 medium leeks, cleaned, trimmed, and cut into chunks
2 celery ribs, cut into chunks
1/2 pound of mushrooms, cleaned and quarters
2 medium carrots, cut into chunks
6 garlic cloves, cut into pieces
2 sprigs of fresh parsley
6 springs thyme
1 bay leaf
1/2 teaspoon black peppercorns
1/4 teaspoon salt

Take all ingredients and place in a pot with 8 cups of water.
Bring to a simmer over almost high heat.
Let simmer over low heat for about 1-1/2 hours.
Drain through a sieve and press solids for all the flavor.

You can use this as a base for all the veggie soups.
You can drink as a refreshing change.
You may have one 8-ounce mug in the evening on one of your  2 veggie/fruit days.

Garden Vegetable Soup

1/2 cup sliced carrot
1/2 cup diced onion
2 garlic cloves, minced
3 cups fat-free vegetable broth
1-1/2 cup diced green cabbage
1/2 cup green beans
1 Tablespoon tomato paste
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 cup diced zucchini

In a large saucepan, sprayed with cooking spray, sauté the carrot,  onion, and garlic over low heat until softened (about 5 minutes).
Add broth, cabbage, beans, tomato paste, basil, oregano, and salt.  Bring to a boil.
Lower heat and simmer, covered, about 15 minutes or until beans are tender (I like to cook it a lot longer).
Stir in zucchini and heat 3 - 4 minutes.  Serve hot.

Mock Split Pea Soup (Alan)

Buy a bag of frozen broccoli/cauliflower (comes 50-50 in the bag) and a can of mushroom pieces (portabella pieces are great)
Heat the frozen veggies in a pot using the liquid from the canned mushrooms (save the mushroom pieces for later.) Once the veggies are defrosted, puree them in a blender.
Return the pureed veggies to the pot, add water or veggie stock to get the consistency of soup you wish (I like it thick).
Toss in the saved mushrooms and season to your taste.
You can use fresh ground black pepper, salt and garlic powder.
If you make it thick, it is a GREAT "Mock split pea" soup!!!

Squash Soup (Mitch)

Partially cook (par boil) half an acorn squash and an equal amount of butternut squash (if you like you can peel them after they are par boiled).

(Cook squash about 1/2 to 2/3 through. Put about a quart of water in the pot, cut the acorn squash in half and take out the seeds, cut the butternut squash in half and do the same thing. Place half of each in boiling water (cover the pot) just until the centers get soft; then remove them from the water. (about 10 minutes). If you are really confused, just boil it until the center is very soft and forget the second finish cooking part. It will be easy to remove the meat from inside after the par boiling, then just follow the recipe. Don't forget to drain the excess water off the veggies before you scrape the meat out.)

After peeling, place the squash meat in a blender
Add a small amount of veggie broth
A dash of kosher salt
A light sprinkle of black pepper
A sprinkle of nutmeg
2 packets Splenda (adjust to taste)
A dash of Butter Buds
Blend until pureed and smooth.

Place back on the stove over a low heat and cook until bubbling.
Taste, and adjust spices to taste. Refrigerate.
Can be served hot or cold but it’s much better hot.

Gilda’s Bok Choy Soup (Gilda)

Legal Tomato Soup (Gilda)

3 large ripe tomatoes (approx 1 lb.), cut in small chunks (peeling is optional)
1 medium sweet onion cut in half lengthwise and sliced thin
½ tsp kosher salt and freshly ground pepper
1/2 tsp dried thyme
2 T chopped fresh basil
1 ½ c. vegetable broth or water
Spray saucepan with Pam and sauté onions, basil, thyme
salt and pepper for about 2 minutes until onions are translucent but not
brown. Add a little broth or water if you need.
Add the tomatoes and simmer for about ½ hour stirring occasionally.
Stir in the water or broth and cook for 30-45 minutes.
Taste and add more seasonings.
If you like you can add a little Splenda to cut the acidity
I like it without the sweetener.
Makes about (4) 8oz servings. Can serve hot or cold.

Cold Beet Borsch (Gilda)

4 – 5 large beets – peeled and grated
(Note: use the large grater holes side of a box grater
or the shredder blade of a food processor)
1½ quarts water
1 onion, minced fine
¼ cup lemon juice
 tsp salt
½ tsp Splenda (or other sugar substitute that you can heat)
Combine beets, onion, water and salt in saucepan.
Bring to boil and simmer for 1 hour over low heat.
Add Splenda and lemon juice and cook another 10 minutes
Taste to correct seasoning.

(Note: At this point I take a little of the liquid and put it in the freezer so it gets cold quickly and then I taste it and correct the seasoning – adding more salt, lemon juice or sweetener as required. Since cold things taste differently, this is the best way for me to be sure the seasoning is correct.)
Cool borscht and refrigerate.

I like to put the beets and liquid in separate containers. Then when ready to serve I weigh the beet portion and add as much liquid as desired since this is just the water part of the recipe.)
Serve cold.

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