Lentil Soup with Arugula

As Charlie and I embark on a new way of eating, whole-foods and plants-based, we are discovering all sorts of new recipes and becoming rather creative with legumes, grains, and veggies (the main staples in this new eating regime). During one of our snow days (yippee, no school or work) I looked over many on-line lentil soup recipes. This final recipe is a mash-up of a few different recipes and it turned out really good.

What you need:
Olive oil, onion, carrots, 4 garlic cloves (diced), 2 bay leafs, 1 tbsn. oregano, 1 tbsn. basil, (you may also want to add mushrooms), lentils, broth, water, canned tomatoes, balsamic vinegar, and arugula.

Saute 1 medium sized yellow onion (diced). Once golden, add carrots, mushrooms (the more veggies, the better), garlic, and spices. Then add 1 cup lentils, 4 cups water and/or vegetable broth (vegetable broth is better...but you can also mix water with broth). Add 1 can diced tomatoes. Bring to boil and then simmer for 1 hour. Add 2 tablespoons of balsamic vinegar and top soup bowl with fresh arugula. Delicious!

You can double this recipe to ensure left-overs...the soup freezes well and tastes delicious after marinating in the freezer.

Miso Soup with Bok Choy, Noodles, and Tofu

Mark Bittman's Food Matters Recipe

Miso Soup with Bok Choy, Soba Noodles, and Tofu (or salmon)

Makes: 4 servings

Time: about 30 minutes

Ingredients:

8 ounces of soba noodles (look for the Eden brand that's 100% buckwheat

14 ounces of lite, firm tofu; Salmon option: 8 ounces of wild salmon

Sauce of choice to season tofu: I like Sweet Chili Sauce, or use teriyaki or even a dumpling dipping sauce.

1 tsp five-spice or chili powder & black pepper if broiling salmon

1/3 cup any miso (I used white miso)

1 pound bok choy, stems separated and chopped, leaves cut into ribbons

4 cups low-sodium vegetable broth

2 tablespoons sesame seeds, toasted if you like

1/4 cup chopped scallions

Instructions:

1. Bring a large pot of water to a boil.

2. Prep the tofu. Drain the water from the package, and cut the block into thirds, horizontally. Wrap the three slices in a tea towel & put a heavy pot or weight on top of it to press. After 30 minutes, cut each slice into 4 triangles, & spread one side with the sauce of your choice.

3. Add the soba noodles to the boiling water and cook until tender but not mushy, 3 to 5 minutes. Drain, reserving 2 cups of the cooking liquid, and rinse the noodles with cold water until cool.

4. Put 4 cups of vegetable broth into the pot, along with the 2 cups of reserved "noodle liquid", and set it to boil again. You'll have 6 cups of liquid in the pot.

5. Heat up a stove-top grill pan on high, and when it's hot, add the tofu triangles, sauce side down. Spread top of tofu with sauce (hot sauce if you like it spicy). Watch carefully--it doesn't take too long for the tofu to nicely brown. Flip when the tofu is browned with grill marks. If using salmon, sprinkle with seasoning & either pan-fry without oil, or grill. Tofu won't stink or smoke up your kitchen! Trust me on this one.

6. When the water in the pot is almost boiling, put the miso in a small bowl, ladle in a cup or so of the heated broth, and whisk it until it's smooth.

7. When the broth is boiling, add the bok choy stems to the pot and let them cook for about a minute. Add the bok choy "ribbons" and continue cooking, adjusting the heat so the soup bubbles steadily, until the bok choy gets silky, 3 to 5 minutes more.

8. Turn the heat down to low, pour the miso mixture into the pot along with the soba noodles, and heat just long enough to warm everything, only a minute or two. Taste, adjust the seasoning.

9. Serve the soup immediately, topping with 3 tofu triangles each (or 1/4 of the salmon), and sprinkle with sesame seeds, and scallions.

It's great as leftovers for lunch or dinner the next day!

Lentil Curry Deliciousness...

1 tablespoon oil (olive, safflower, sunflower preferred)
2 garlic cloves (minced)
2/3 cup chopped onion
mushrooms (any amount...if you love them add more)
2 tspn. fresh ginger
1 tspn. curry powder
1 tspn. cumin
1 cup lentils (rinsed)
2 1/2 cup chicken/veggie broth (low sodium)
2 1/2 cup water
2/3 cup drained canned tomatoes
2 cup spinach
fresh lemon juice
salt/pepper to taste


Oil in saucepan, add onions, saute until golden.
Add garlic, ginger, stir one minute.
Add curry, cumin, stir 30 seconds.
Add lentil, stock, water, bring to boil
Reduce heat, add tomatoes, mushrooms, and let simmer (20-25 minutes).
Add spinach 10 minutes later.
Add lemon juice/salt & pepper to taste.

Yummy, lentil soup!

Veggie Soup

By: Mama Weimer

You can make this soup with any combo of fresh vegetables. Just be sure to include some potatoes or carrots. Leave veggies chunky for a robust soup, or puree half of veggies for extra body.

2 tbsp. Olive oil, 1 large onion (coarsely chopped), l potato (coarsely chopped), l cup broccoli(coarsely chopped), 2 carrots (coarsely chopped), 3 cups vegetable stock, 1 tsp. oregano, 1 tsp. thyme, 1 bay leaf, salt and pepper to taste.

In large saucepan saute onions in oil (3-5 min.) Add remainder of ingredients and simmer(15-20 minutes) or until vegetables are done. Discard bay leaf. Serves 4-6 people. You can always double this to make a large batch.

Black Bean Soup

2-3 cans black beans (depends on how many stomachs you need to feed)
1 can mixed beans (any sort--kidney, pinto, white navy--or you can simply use black beans only)

1-2 tomatoes
1 can tomatoes

1 green pepper/1 red pepper

1 diced onion (lightly fried)
Bag of frozen corn (optional) 

Mexican spice mix: sea salt, cumin, cayenne pepper (or piri-piri for those who like it spicy!), pinch of sugar, paprika, onion, garlic, black pepper, red bell pepper, oregano, chili pepper, smoked paprika (I play with the amounts--of each of these spices and sometimes omit something if we do not have it on hand)

fresh cilantro/sour creme to garnish

Start with at least 1/2 can of beans and 1/2 diced tomato in the blender (add more if you like your soup pureed and not as chunky). This will make the soup thicker. Then, pour blended beans/tomato into pot on medium heat with rest of beans. No need to drain beans...the juice adds to the flavor and consistency. Dice onion and peppers and lightly fry with olive oil until onions are translucent. Then, add to the beans. Add rest of diced tomatoes, corn, and spices. Simmer on low heat for 15-20 minutes to one hour. Taste and add more spices if needed. Serve with tortilla chips or a warm tortilla shell. Add fresh, cut up cilantro to top off soup and/or sour creme.

A delicious soup for a cold wintry night! Don't forget to make homemade guacamole...a nice side dish. We like to double or even triple this recipe--makes for great leftovers throughout the week! 

Chicken Tortellini Soup

Package of Tortellini (any flavor will do)

1 can of Italian flavored tomatoes

2 cups of water

1 chicken flavor bouillin cube

2 chicken or turkey breast (cubed and lightly fried)

1/2 green pepper (diced)

1/2 onion (diced)

2 garlic cloves (diced)

1 HOT red pepper (if you like it spicy!)
5-10 mushrooms (diced)

Lightly fry chicken or turkey and 1/2 of onions in frying pan (add basil, oregano, salt/pepper to taste). Combine water, 1 tablespoon oil, 1 tablespoon butter to pot and put on medium heat. Once it simmers, you can add mushrooms and 1/2 of diced onion. Simmer for 3-4 minutes, then add garlic, green peppers, red pepper, cooked poultry, tomatoes, and tortellini. Let simmer for at 15-20 minutes, or until the tortellini is cooked. Serve with Parmesan cheese. Wonderful on a cold, winter evening. Enjoy!!

PHOTOS: Porto, Portugal at night and a close-up of the yummy soup on a cold night in Portugal.

Chicken Chili

A very easy and fast recipe that I hope your family will enjoy. (Donna Minch)

4-5 boneless skinless Chicken Breast Halves, diced
2 14 1/2 oz. cans diced tomatoes with juice
2 T. Chili powder
1 15 oz. can white beans, drained
1 15 oz. can black beans, drained
2 11 oz. cans whole kernel corn, drained
1/4 to 1/2 cup chopped onion (to your taste)

Put tomatoes in 8 qt. sauce pan, bring to a boil. Add bite-sized raw chicken pieces, cook/simmer for 5 minutes. Add all other ingredients and simmer 10-15 minutes. Garnish with grated cheddar cheese and sour cream. Avocado is good, too. Enjoy!

I prefer NOT to put the corn in this recipe.

Mama Weimer's Chili

1 lb. hamburger
1 onion, diced
1 small green pepper, diced
2 cans kidney beans
1 can tomatoes, diced
Salt/pepper
1 Tbsp. chili powder
1 can tomato sauce
1 cup cheddar cheese, shredded


Brown hamburger, onion, and green pepper. Drain. Add remaining ingredients and simmer for up to 1/2 hour to allow seasonings to be absorbed. Serve in bowls and sprinkle each with cheese.

You can omit hamburger and add more beans (any kind). I use juice and all. Other seasoning can be added to spice it up as green chilies, cumin, or cayenne. I season to taste preference.

This serves 5-6 and is a sure favorite.