Soup Bases, Soups, and Stews
Spicy Carrot
Soup
approximately 2
servings
1 pound carrots, scrubbed and cut into 1/4" slices
1 1/4 cups boiling water
1 large onion, peeled and finely chopped (1 cup)
3 cloves garlic, peeled and minced
1 cups vegetable broth
2 cups water
1 tsp curry powder
1/2 tsp ground nutmeg
1/4 tsp ground aniseed
1/8-1/4 tsp cayenne, to taste
In a medium sized saucepan, simmer the carrots in the water for 10
minutes, or until the carrots are tender. Set aside to cool. Spray a
small non-stick skillet w/Pam and sauté the onion until softened, add the
garlic and cook 2 minutes longer (do not let the garlic turn dark brown!).
If you are in the first 2 weeks of the diet, omit the Pam, and use 1 tbsp
of the vegetable broth to sweat the onion and garlic together until
softened. Transfer the carrots, their cooking liquid, the onions and
garlic into a blender along with the vegetable broth and puree to a smooth
consistency. Transfer this mixture back into the saucepan and add the 2
cups of water and the spices. Place the pan over medium heat and warm
soup thoroughly, stirring often. This step is necessary to develop the
flavors of the spices.
Thick and Hearty Root Vegetable Soup (Suzanne)
Ingredients
1 yellow onion, peeled
1 purple topped turnip –cut ends off
¼ Butternut squash, peeled
celery stalks – cut into 2 inch pieces
3 carrots cut in half
3 -4 parsnips (this is a very prominent taste within the soup—don’t skip this
ingredient)
½ Rutabaga (they are usually big)
2 horseradish roots (small)
Few sprigs of fresh dill
1 cup sliced mushrooms
½ yellow squash – sliced in rounds
½ zucchini – sliced in rounds
Handful of grape tomatoes
2 of any legal veggie bouillon or 2 packs of Sazon Tropicale seasoning or
whatever seasoning you prefer (although the soup doesn’t even really need
seasoning)
As you will be eating everything
you put in the pot, make sure all your veggies are washed, peeled if necessary
and have the root ends cut off if you don’t want to eat them.
WEIGH THE VEGETABLES
Fill a 6 quart Dutch oven halfway
with cold water. Put all vegetables and any seasonings in pot. Leave pot
uncovered until boiling. Then cover and simmer for an hour or so until all
vegetables are soft.
Let cool, remove vegetables from
pot and place in blender. Since the amount of vegetables is larger than the
blender, you will need to do this in shifts and have your large storage
container at hand ready to empty the blender so you can refill with more
vegetables. Just scoop the vegetables with enough of the broth to make it mix
well in the blender. Pulse blender for a few seconds so that the vegetables are
thick and still a bit chunky. Then pour into large container and repeat until
all vegetables have been blended.
You will have a nice amount of
broth left over in the Dutch oven. Keep that as your legal veggie broth for the
future.
Divvy up your thick soup into
portions so that you know how many ounces you are eating and ENJOY!!!!!!
Broccoli Soup (Pat)
1 head broccoli (cut into chunks )
1 med onion (sliced )
1 stalk celery (sliced )
2 cloves garlic (sliced )
Salt and pepper
1 cup vegetable stock
2 cups water
Sauté onion, celery and garlic until limp. Add broccoli,
salt and pepper. Cover with vegetable stock and water. Bring to a boil. Lower
heat and simmer until broccoli is very tender. Let cool and process until
smooth. Pat uses a stick blender right in the pot. If too thick add more water.
Serving size is 8 ounces
Optional: Mix in two teaspoons butter buds, for a sweeter
taste.
Tomato Soup for Milk Days (Linda)
Approx 4 ounces of milk
Approx ¼ cup of Walden Farm's marinara
Dash of basil
Dash of onion powder
Dash of garlic powde
Cayenne pepper to taste if you like it spicy
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 Immersion 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)
Cut up a head of cauliflower and place it with about 6 baby carrots in a 2
quart. 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 approved vegetable broth for flavor (more if it is too
thick)
add a little Xantham powder if your soup becomes too thin
Add a little onion powder
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)
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.
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)
Heat 8 oz veggie broth
Add 1 or 2 ribs of bok choy, sliced thin on the diagonal--stem and leaves
Sliced shitake mushrooms
1 scallion chopped
Fresh ginger (if you have some, about a quarter-size slice)
Add rinsed Miracle Noodles (optional)
Bring to a boil and simmer 1 to 2 minutes
Add Bragg's Amino Acids (0ptional)
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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