Foodies for the Health of It
Soup Exchange Recipes
November 9, 2007
Chicken and Barley Stew (from Mary Murray)
2 large chicken breasts, cooked and cubed
12 cups chicken broth
1/3 sweet onion
3 medium potatoes – cubed (large pieces)
3 large carrots – sliced thick
1 rutabaga cubed (optional, but really yummy)
1 cup barley
olive oil for sautéing
salt and pepper to taste
In a large pot, sauté onion in olive oil until translucent. Pour in chicken broth
and all other ingredients. Bring to a boil then lower heat and cook uncovered
for at least one hour at a low boil. The longer, the better. Serve with crusty
bread and sprinkle with parmesan. Yummeroo!
Tomato Soup (from Ursula Hood)
Dice 1/2 onion. put in 2 qt pan with tablespoon of olive oil. cook over medium heat until get clear but do not let onions brown. this takes about 10 minutes.
Next, cut up really ripe tomatoes; I usually just fill the pot 3/4 way full. Let this cook over medium heat until water covers the tomatoes.
Add in 1 to 1, 1/2 tablespoons of basil or 12-16 fresh basil leaves.
Use a mixer wand and puree soup; let simmer until boils;
Serve hot.
Optional: add rice to soup mixture.
This recipe works well with half red and half green tomatoes at the end of the season
Elephant's Tomato-Orange Soup (from Denise Gaddo)
1/2 C unsalted butter
1/2 medium onion, diced
2 14 1/2 oz. cans unsalted diced tomatoes with juice
1 tsp. kosher salt
1/2 tsp. pepper
1/4 tsp. baking soda
1/2 tsp. dried thyme
1 C fresh orange juice
1/2 C whipping cream (optional)
In a saucepan, melt butter; add onion and sauté until translucent. Add tomatoes, salt, pepper, baking soda and thyme. Bring to a boil, reduce heat and simmer uncovered about 15 minutes or until slightly thickened.
Puree in a food processor or blender; strain through a sieve or food mill.
Return to saucepan and stir in orange juice and cream. Bring to a simmer and adjust seasonings if necessary. Serve hot. Makes four servings.
Black
Bean Soup (from Minda Coombs)
1 pound dried black beans
2 bacon slices,
chopped
1 cup chopped onion
3/4 cup chopped
carrot
3/4 cup chopped
celery
2 garlic cloves,
minced
1 jalapeño pepper,
seeded and minced
4 (14-ounce) cans
fat-free, less-sodium chicken broth
1 (28-ounce) can
crushed tomatoes, undrained
1/3 cup minced fresh
cilantro
2 tablespoons fresh
lime juice
1 teaspoon salt
1/2 teaspoon freshly
ground black pepper
3/4 cup reduced-fat
sour cream
Sort and wash beans;
place in a large bowl. Cover with water to 2 inches above beans; cover and
let stand 8 hours or overnight. Drain and rinse beans.
Cook bacon in a large Dutch oven over
medium-high heat until crisp. Remove bacon from pan, reserving drippings in
pan. Add onion, carrot, and celery to drippings in pan; sauté 10 minutes or
until tender. Add garlic and jalapeño; sauté 2 minutes. Add beans, bacon,
broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 1/2
hours or until beans are tender. Place 4 cups soup in a blender or food
processor; let stand 5 minutes. Process until smooth; return pureed soup to
pan. Stir in cilantro, lime juice, salt, and pepper. Serve with sour cream.
Yield:
12 servings (serving size: 1 cup soup and 1 tablespoon sour cream)
CALORIES 215 (20%
from fat); FAT 4.8g (sat 2.1g,mono 1.6g,poly 0.7g); PROTEIN 12g; CHOLESTEROL
8mg; CALCIUM 95mg; SODIUM 570mg; FIBER 7.7g; IRON 3mg; CARBOHYDRATE 32.5g
Butternut Squash soup (from Angie Quinn)
Ingredients:
1 c. chopped onion
2 tsp. olive oil
1-2 tsp. ground sage
½ tsp. salt
¼ - ½ tsp. ground black pepper
2-3 garlic cloves pressed
3 c. vegetable stock
Aprox. 1 ½ lbs. butternut squash peeled, seeded and chopped into 1 inch cubes
Directions: In large stockpot over medium heat, sauté onion in oil for 4 minutes. Add seasoning, broth and squash. Bring mix to a boil. Reduce heat, simmer 20 minutes until squash is tender. Puree half or more of soup in blender and return to pot. Enjoy with whole grain crunchy bread and a nice green salad. Yum! Enjoy.
Serves 6
Roasted Vegetable Rosemary (from Dori Norrish)
1 C cubed carrots
1 C cubed onion
1 C coarsely chopped mushrooms
1 C chopped celery
1 C chopped red bell pepper
2 T olive oil
1 C water
2 T chopped fresh rosemary
1/4 tsp salt
4 (14oz cans) chicken broth
2 garlic cloves, minced
1 lb. chopped chicken
2 C uncooked whole wheat rotini pasta
Preheat oven to 375 degrees. Combine first 5 ingredients and drizzle with oil, tossing to coat.
Arrange in single layer on a cookie sheet lined with foil. Bake for 50 minutes, or until browned stirring occasionally. Combine water and next 5 ingredients (through chicken) in a large pot, and bring to a boil. Add pasta, simmer 10 minutes, stirring occasionally. Yield: 8 1C. servings.