Barley, Vegetable Soup

Barley, Vegetable Soup

(makes 12 cups - super hearty)

 

1 cup pearl barley (not fast cooking)

1 large bay leaf

1/2 tsp dried thyme

1/2 lb carrots, peeled and chopped

2 celery ribs, chopped

2 yams/sweet potatoes, peeled and chopped

2 cups frozen corn

2 cups broccoli

1/2 cup chopped kale 

1 tsp salt

1/2 tsp pepper

3 (14 oz cans) vegetable broth

2 cups water

14 oz can diced tomatoes, do no drain

 

Place all ingredients in a crockpot in order listed, except for the tomatoes.  Do not stir.  Cover and cook on low 6-8 hours.  Once done, add tomatoes and stir.  Cook 15 more minutes and remove bay leaf when ready to serve.

 

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Get Well Comfort Soup - Chocolate Covered Katie

“Get Well”Comfort Soup

(Get well soon soup!)

• 14 oz sliced mushrooms (I used a combination of oyster and shiitake)
• 4 oz sliced portobello mushrooms (or sub another type)
• 1/2 cup chopped onion
• 1 and 1/2 tablespoons garlic, minced
• 1-3 tsp olive oil (or vegetable oil)
• 45 oz broth of choice (I used Imagine No-Chickn)
• 1 teaspoon dried thyme
• 3 and 1/2 tablespoons red miso (I’m sure white miso would be fine)
• optional: rice, a protein source, noodles (I added soba noodles, because I adore them.)
• optional: scallions for garnish

Heat a sauté pot, then add oil, mushrooms, and garlic. Cook 8-10 minutes. Add broth and thyme, and bring to a boil. Cover and lower to a simmer for 20-30 minutes. Take off heat and add miso. (Miso is added at the end because boiling it destroys the health benefits.) Stir to dissolve. If desired, add cooked rice or noodles, and/or a protein source. Makes 4 large servings or 6-7 starter servings.

Lentil Veggie Soup

A couple of weeks ago I bought the Bob's Red Mill Vegi Soup Mix.  Tonight it really helped out as I stared at the pantry trying to figure out what to eat.  Even though it is 87 degrees outside, it just sounded good.  This mix is going to be a staple in our lives from now on.  It can be mixed with ANY veggies handy (onions, bell peppers, carrots, celery, mushrooms, kale, spinach, etc) and only takes an hour to simmer.  So easy!

2 cups Bob's Red Mill Vegi Soup Mix

8 cups water

1 cup chopped onions

1 cup chopped bell pepper

1 cup chopped celery

1 cup chopped mushroom

Dried Italian Seasoning spices - I used the one from Costco

Bring to a boil and then reduce to a simmer for an hour.  Add some sea salt to taste (and for trace minerals).  

The kids ate it with a corn tortilla with sprinkled melted cheese (I have to compromise sometimes!) and it was a lovely, easy dinner to throw together.

I chopped all of the veggies with the Vidalia Chop Wizard.  It makes chopping super easy and my eyes don't water from the onions!  I take it with us everywhere - even on vacation!

Cost per serving: Around 75 cents depending on the veggies that you put in.  

Hearty Dal Soup

Serves 4

Ingredients:

3 1/4 cups water

1 onion, chopped

2 garlic cloves, crushed

1 1/2 tsp grated fresh ginger

1 tsp paprika

freshly ground black pepper

1 cup dried red lentils

one 15-ounce can chikpeas, drained and rinsed

one 14 1/2 ounce can diced tomatoes

2 cups chunked yukon gold potatoes

1 T lemon juice

1 to 2 tsp chile paste

2 cups chopped chard

sea salt, optional

Directions:

1.  Heat 1/4 cup of the water in a large soup pot over medium-high heat.  Add the onion and garlic and cook, stirring occasionally, for 3 to 4 minutes until softened. 

2.  Add the ginger, paprika, cumin, and black pepper to the pot and stir well.  Add the remaining 3 cups water and the lentils, chickpeas, tomatoes, and potatoes.  Bring to a boil, reduce heat, cover, and simmer for 50 minutes, or until lentils are tender.  Add lemon juice, chile paste (start with 1 tsp and add more to taste), and chard.  Cook for 5 to 7 minutes until chard is tender.  Season with a bit of sea salt, if desired.  Serve hot.

From the book Forks over Knives

Zingy Italian White Bean Soup

You will need to wash and soak the dried cannellini beans over night so plan ahead!  This recipe serves two people generously, so if you are making it for a crowd, increase the ingredients.  Start cooking the beans before you begin chopping the vegetables and they should be ready to go by the time you are ready to make the soup.

1 cup dried cannellini beans (white Italian kidney beans), soaked

1 unsalted vegetable bouillon cube

4 garlic cloves, minced

half a red onion, diced

2 stalks of celery, diced

3 stalks of fresh fennel, or half a fennel bulb, diced

1 zucchini, diced

1 bunch of fresh spinach, chopped

1 tsp oregano

4 fresh sage leaves, chopped

1 tsp parsley

1 tsp sea salt

freshly ground black pepper

1 lemon

Directions:

1.  Drain the beans, then put them in a pot, cover with water, and bring to a boil.  Lower the heat and simmer until al dente (this is after soaking overnight).

2.  In a large soup pot, dissolve the bouillon cube in 1/4 cup water over medium heat.  Add garlic and onion.  Cook, stirring constantly, until they sweat.  Add celery and fennel with a pinch of sea salt.  Allow the vegetables to heat through and soften.  Cover the vegetables with spring water, and bring to a boil.  Simmer for 5 to 10 minutes.

3.  Add zucchini, spinach, cooked beans, oregano, sage, parsley, sea salt, and black pepper.  Simmer for another 5 minutes, or until the zucchini is cooked, but not mushy.  Turn off the heat.  Squeeze the juice of a whole lemon into the soup.  Adjust the seasonings to your liking and serve.  

From the book Forks over Knives

Bean and Barley Chowder

Barley is an excellent source of Soluble Fiber!  This means that they act as a prebiotic.

The longer you cook this thick and hearty soup, the creamier and richer tasting it becomes.

Ingredients:

8 cups water or vegetable broth

1 cup dry baby lima beans, soaked overnight and drained

1 cup chopped onions

1 cup chopped carrot

1 celery stalk, finely chopped

1/2 cup pearl barley

1 T crushed garlic

1 tsp thyme

Salt and Pepper

Directions:

Place water and beans in a large soup pot and bring to a boil.  Add remaining ingredients, except salt and pepper.  Return to a boil, reduce heat to medium, cover and simmer until barley and beans are tender and broth is creamy, about 1 1/2 to 2 hours.  Season with salt and pepper to taste.  Serve hot.

Recipe from Forks over Knives

Dave Totten's Famous Butternut Squash Curry Soup

My husband and his brother made this up tonight.  It was yummy!

1 lb butternut squash (Costco precut)

2 granny smith apples

2 small yellow onions

vegetable oil (for drizzling)

salt & pepper for taste

2 tsp minced garlic

2 tsp curry powder

coconut milk (approximately 2 cups)

1 can vegetable broth (14 oz)

Shredded sweetened coconut (optional)

Preheat oven to 425. Dice granny smith apples and the onions. Spread squash, diced onion, and apples on a sheet pan. Drizzle oil over the mixture, and add salt and pepper to taste. Mix with your hands to ensure good oil coverage on everything. Put into the oven and roast veggies for about 15 minutes (the house will start smelling really yummy). Take pan out and stir the veggies up. Put back into the oven for another 5-10 minutes (check to make sure they aren't burning).

Put veggies into a large food processor and blend (add a cup of coconut milk so it will blend). Add minced garlic and pulse until fully blended. Remove from food processor and put into a large pot over medium heat. Stir in remaining coconut milk, curry powder, shredded coconut and vegetable broth. Heat until it first starts to boil. Serve.

Red Pepper & Sweet Potato Soup

2 red bell peppers, roughly chopped
4 cups sweet potatoes, peeled and roughly chopped (you could probably use butternut squash instead)
1 onion, roughly chopped
2 cloves of garlic
5-6 cups of veggie broth
salt and pepper to taste

Directions:  Combine veggies, onion, garlic and broth.  Bring to boil.  Reduce heat and simmer around 30 minutes or until the veggies are soft.  Puree in blender in batches.  Season and Serve

Quinoa, Carrot and Lentil Stew

From the Quinoa The Everyday Superfood 365

To make this recipe a soup rather than a stew, reduce the thickness by precooking the quinoa according to the directions and then adding it to the soup.

1/2 cup quinoa

1/2 cup red lentils

4 cups vegetable stock

1 cup water

1 1/2 cups sliced carrots

1 cup diced red onion

2 tsp minced fresh garlic

1 tsp ground cumin

1 tsp ground coriander

1/4 tsp salt

1 cup diced red bell pepper

2 Tbsp finely chopped fresh cilantro

Combine the quinoa, lentils, stock and water in a large saucepan and bring to a boil.  Reduce to a simmer, cover and cook for 10 minutes.  Add the carrots, onion, garlic, cumin, coriander and salt and cook for 5 minutes.  Add the red pepper and cook for 5 more minutes.  Add the cilantro and adjust the seasoning if necessary.  Serve immediately.

A very quick meal that serves 4-6 people. 

Southwest Quinoa Soup

Ingredients
8 cups water
1 1/2 cups uncooked organic quinoa

2 1/2 cubes vegan boullion
1 1/2 tbsp all natural taco seasoning
1/2 chopped red onion
1 chopped carrot
4 cloves minced garlic
1/2 tbsp tumeric
1/2 tbsp cumin
Bay leaf
1/2 can of green enchilada sauce
1/2 can of green chilies
1 (15 oz) can kidney beans
1 (15 oz) can black beans
1 cup frozen corn
1 (8 oz) can diced tomatoes
1 lime
1/2 cup chopped fresh cilantro
1 sliced avocado
1 chopped scallion

Directions

In a large pot combine the first 16 ingredients (through diced tomatoes) and ring to a boil. Reduce heat to low and simmer until carrots are tender (about 15-20 minutes).

Ladle into bowls, then dress with fresh cilantro, 2-3 drops of lime oil, avocado slices, and chopped scallions. For a complete dinner serve with a big salad and a slice of whole grain bread.

Roasted Root Vegetable Soup

The original recipe adds goat cheese and croutons for flavor.

2 large sweet potatoes, peeled and cubed

2 large carrots, peeled and cubed

2 parsnips, peeled and cubed

1 medium celery root, peeled and cubed

Extra virgin olive oil

Salt and freshly ground black pepper

nutmeg

1 bulb garlic, roasted

4 cups vegetable stock (or chicken stock if you prefer)

1 tablespoon of honey

Pre-heat the oven to 400 degrees.  In a roasting pan, coat the potatoes, carrots, parsnips and celery root in just enough oil to coat, then season with salt, pepper, and nutmeg.  Roast the vegetables until tender and caramelized at the edges, about 45 minutes.

Puree the vegetables in batches with the garlic and stock and transfer to a soup pot.  Season the soup with honey and cool.  Place goat cheese and croutons for garnish and float in soup cup if desired.