Black Bean Soup
Ingredients
1 pound dried black beans
4 cups organic vegetable broth
2 cups chopped onion
1 cup water
1 tablespoon ground cumin
3 bay leaves
1 serrano chile, finely chopped
2 tablespoons fresh lime juice
1 teaspoon kosher salt
1/4 cup chopped fresh cilantro
3 tablespoons reduced-fat sour cream
Cilantro sprigs (optional)
Preparation
1. Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain.
2. Combine beans, broth, and next 5 ingredients (through chile) in an electric slow cooker. Cover and cook on LOW 10 hours. Discard bay leaves. Stir in juice and salt. Ladle 1 1/2 cups soup into each of 6 bowls; sprinkle each with 2 teaspoons chopped cilantro. Top each serving with 1 1/2 teaspoons sour cream. Garnish with cilantro sprigs, if desired.
Potato Soup
Ingredients
3 bacon slices
1 cup chopped onion
3 pounds baking potatoes, peeled and cut into 1/4-inch-thick slices
Cooking spray
1/2 cup water
2 (14.5-ounce) cans fat-free, lower-sodium chicken broth
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 cups 1% low-fat milk
4 ounces shredded reduced-fat sharp cheddar cheese (about 1 cup), divided
1/2 cup light sour cream
4 teaspoons chopped fresh chives
Preparation
1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan; crumble bacon. Add onion to drippings in pan; sauté 3 minutes or until tender.
2. Place potato slices and onion in a 5-quart electric slow cooker coated with cooking spray. Combine 1/2 cup water and next 3 ingredients (through pepper); stir into mixture in slow cooker. Cover and cook on LOW for 8 hours or until potatoes are tender.
3. Mash mixture with a potato masher; stir in milk and 3/4 cup cheese. Increase heat to HIGH. Cover and cook on HIGH for 20 minutes or until mixture is thoroughly heated. Ladle soup into bowls. Top with sour cream and remaining 1/4 cup cheese. Sprinkle with bacon and chives.
OTHER RECIPES
Baked Potato Soup
Ingredients
4 baking potatoes (about 2 1/2 pounds)
2/3 cup all-purpose flour
6 cups 2% reduced-fat milk
1 cup (4 ounces) reduced-fat shredded extra-sharp cheddar cheese, divided
1 teaspoon salt
1/2 teaspoon black pepper
1 cup reduced-fat sour cream
3/4 cup chopped green onions, divided
6 bacon slices, cooked and crumbled
Preparation
Preheat oven to 400°.
Pierce potatoes with a fork; bake at 400° for 1 hour or until tender. Cool. Peel potatoes; coarsely mash. Discard skins.
Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a large Dutch oven; gradually add milk, stirring with a whisk until blended. Cook over medium heat until thick and bubbly (about 8 minutes). Add mashed potatoes, 3/4 cup cheese, salt, and pepper, stirring until cheese melts. Remove from heat.
Stir in sour cream and 1/2 cup onions. Cook over low heat 10 minutes or until thoroughly heated (do not boil). Sprinkle each serving with cheese, onions, and bacon.
Fresh Tomato Soup
Ingredients
2 cups fat-free, less-sodium chicken broth
1 cup chopped onion
3/4 cup chopped celery
1 tablespoon thinly sliced fresh basil
1 tablespoon tomato paste
2 pounds plum tomatoes, cut into wedges
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 tablespoons plain low-fat yogurt
3 tablespoons thinly sliced fresh basil
Preparation
Combine first 6 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 30 minutes. Place half of tomato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining tomato mixture. Stir in salt and pepper. Ladle 3/4 cup soup into each of 6 bowls; top each serving with 1 tablespoon yoghurt and 1 1/2 teaspoons basil.
Brunswick Stew
Ingredients
Cooking spray
1 cup chopped red bell pepper
3/4 cup chopped yellow onion
1/2 cup chopped celery
1 tablespoon peanut oil
1 tablespoon all-purpose flour
1 pound skinless, boneless chicken thighs, cut into 1/2-inch pieces
2 cups fat-free, less-sodium chicken broth
2 tablespoons no-salt-added tomato paste
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon hot pepper sauce (such as Tabasco)
1 (10-ounce) package frozen whole-kernel corn, thawed
1 (10-ounce) package frozen baby lima beans, thawed
6 (1-ounce) slices Italian bread, toasted
2 garlic cloves, halved
Preparation
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add bell pepper, onion, and celery to pan; cook 5 minutes, stirring occasionally. Add oil to pan. Combine flour and chicken in a medium bowl, tossing to coat. Add chicken to pan; cook 2 minutes or until lightly browned. Gradually stir in broth; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Add tomato paste and next 5 ingredients (through lima beans) to pan. Cover, reduce heat, and simmer 30 minutes.
Rub bread slices with cut sides of garlic; discard garlic. Serve bread with stew.
Rosemary Chicken Noodle Soup
Ingredients
1 tablespoon olive oil, divided
1 1/2 pounds skinless, boneless chicken thighs cut into 1-inch pieces
1 1/2 pounds skinless, boneless chicken breast, cut into 1-inch pieces
1 teaspoon salt
6 cups water
4 cups fat-free, lower-sodium chicken broth
2 cups chopped onion
1 cup chopped celery
1 tablespoon chopped fresh rosemary
1 (10-ounce) package preshredded carrot
1 (8-ounce) package presliced mushrooms
1/3 cup finely chopped fresh parsley
1 (6-ounce) package fresh baby spinach
1/4 cup fresh lemon juice
1/2 teaspoon freshly ground black pepper
4 cups hot cooked whole-wheat blend wide egg noodles (about 3 1/2 cups uncooked)
Preparation
Combine noodles, oil, and 1/2 teaspoon salt; toss well to coat.
Combine water and next 6 ingredients (through chicken breast) in a large Dutch oven; add 1/2 teaspoon salt. Bring to a boil. Cover, reduce heat, and simmer 30 minutes. Remove chicken from pan; cool slightly. Shred chicken with 2 forks.
Add carrot and mushrooms to pan; bring to a boil. Reduce heat, and simmer 6 minutes or until carrot is tender. Add shredded chicken, parsley, spinach, and remaining 1 teaspoon salt; cook 3 minutes or until spinach wilts. Stir in noodle mixture, lemon juice, and pepper. Cook 1 minute.
Chilled Corn Bisque with Basil, Avocado, and Crab
Ingredients
3 cups fat-free, less-sodium chicken broth
3 tablespoons cornstarch
1 tablespoon butter
1 cup finely chopped onion
1 garlic clove, minced
4 cups fresh corn kernels (about 8 ears)
3/4 teaspoon salt
1/4 teaspoon ground red pepper
1/2 cup 2% reduced-fat milk
1/2 cup half-and-half
8 ounces lump crabmeat, shell pieces removed (about 1 1/2 cups)
1/3 cup chopped peeled avocado
3 tablespoons chopped fresh basil
Preparation
Combine broth and cornstarch, stirring with a whisk.
Melt butter in a large saucepan over medium-high heat. Add onion; sauté 3 minutes. Add garlic; sauté 30 seconds. Stir in broth mixture, corn, salt, and pepper; bring to a simmer. Cook 10 minutes, stirring frequently (do not boil). Place half of corn mixture in a blender, and process until smooth. Pour pureed corn mixture into a large bowl. Repeat procedure with remaining corn mixture. Strain corn mixture through a sieve into a large bowl; discard solids. Stir in milk and half-and-half; chill thoroughly. Let stand 30 minutes at room temperature; stir well.
Ladle 2/3 cup soup into each of 8 bowls; top each serving with 3 tablespoons crab, about 2 teaspoons avocado, and about 1 teaspoon basil.
Broccoli Soup
Ingredients
1 small head broccoli, about 500g, including stems, chopped (separate the florets and stems)
1 small onion, finely chopped
1 medium potato, grated or diced
3 cups of chicken stock or water
2 tbsp olive oil
salt and white pepper to taste
Preparation
1. Heat oil on a medium pot. Gently sauté onion until translucent or softened. Add in the chopped stems and continue sautéing for 5-6 minutes.
2. Add in the stock or water and bring to a boil before reducing the heat and add in the potato.
3. Leave to simmer for 30 minutes or until the vegetables are softened.
4. Allow the soup to cool slightly, then transfer to a blender and blend until smooth. Return soup to the pot and over low heat, add in the florets. I only add the florets in the end so that it remains slightly crunchy which gives the soup a nice texture. Heat gently and season.
5. Serve with generous servings of grated Parmesan.
Minestrone Soup with Salmon
Minestrone is a hearty and thick Italian-style soup containing vegetable and pasta. This recipe includes salmon which is an excellent source of Omega-3 fatty acids and protein. Carrots (loaded with Vitamin A) and zucchini (rich in antioxidants and potassium) add a lovely crunch.
Recipe serves 3-4
Difficulty: Easy
Preparation time: 15 minutes
Cook time: 20 minutes
Ingredients
2 tablespoons olive oil
1 onion, diced
2 cloves garlic, minced
1 carrot, peeled and diced
1/2 zucchini, diced
1 cup sweet corn kernels
1 cup canned chopped tomatoes
2 cups chicken stock
200g salmon, sliced
1 cup cooked pasta
1 sprig thyme
Salt and pepper to taste
Fresh parsley or thyme for garnishing
Method
1. Heat oil in a pan over medium heat and brown onion and garlic for 2 minutes.
2. Add carrot and zucchini, saute for about 2 minutes.
3. Add corn, tomatoes, chicken stock, and simmer for 5 more minutes.
4. Add salmon slices and continue simmering for another 5 minutes or until cooked. Add pasta and mix well.
5. Season with thyme, salt and pepper.
6. Remove from heat, garnish with parsley or thyme and serve.
Recipe serves 3-4
Difficulty: Easy
Preparation time: 15 minutes
Cook time: 20 minutes
Ingredients
2 tablespoons olive oil
1 onion, diced
2 cloves garlic, minced
1 carrot, peeled and diced
1/2 zucchini, diced
1 cup sweet corn kernels
1 cup canned chopped tomatoes
2 cups chicken stock
200g salmon, sliced
1 cup cooked pasta
1 sprig thyme
Salt and pepper to taste
Fresh parsley or thyme for garnishing
Method
1. Heat oil in a pan over medium heat and brown onion and garlic for 2 minutes.
2. Add carrot and zucchini, saute for about 2 minutes.
3. Add corn, tomatoes, chicken stock, and simmer for 5 more minutes.
4. Add salmon slices and continue simmering for another 5 minutes or until cooked. Add pasta and mix well.
5. Season with thyme, salt and pepper.
6. Remove from heat, garnish with parsley or thyme and serve.
Source: http://www.hungrygowhere.com/dining-guide/recipes/recipe-minestrone-soup-with-salmon-*aid-ade10000/
Soup a l'oignon (Onion soup)
Soup a l'oignon (Onion soup)
Photo: Flickr | Connie Ma
The mark of a good French restaurant, is a good French onion soup. Here's a tried and tested recipe that will bring joy and comfort.
Recipe serves 6Difficulty: Easy
Preparation time: 5 minutes
Cook time: 1 hour
Preparation time: 5 minutes
Cook time: 1 hour
Ingredients:1kg onions, sliced
150g unsalted butter
60g flour
250ml dry white wine
1.5 litres water
A bunch of bouquet garni (bundle of herbs)
[Optional] 50g glace de viande (meat glaze)
A pinch of salt and white pepper
½ piece French baguette, sliced
100g butter, clarified
[Optional] 120ml heavy cream
[Optional] 30ml Port wine
100g gruyere cheese, grated
Methods: 1. Preheat oven to 205 degrees Celsius
2. Peel the onions, remove the roots, and slice thinly. Melt the butter in a large saucepan over medium heat and cook the onions until soft and lightly coloured.
3. Add the flour and cook until it starts to take on some colour (1 to 2 minutes).
4. Deglaze with white wine and allow the liquid to reduce by half before adding the water, add the bouquet garni, season to taste, then reduce the heat to a gentle simmer and leave to cook for 45 minutes. (Optional: add some glace de viande for more colour)
5. Slice the baguette and lightly toast it in the oven, then lightly butter the top side of each slice and sprinkle with cheese. Place the bread back in the oven until the cheese is just melted but not coloured.
6. Set aside.
7. Remove the bouquet garni from the soup and discard.
8. Optional: Whisk the port wine into the cream and ladle some hot soup into the cream to temper. Off the heat, stir the cream back into the hot soup.
To serve:
1. Ladle the soup into ovenproof bowls. Top with croutons to completely cover. Sprinkle with more cheese. Arrange the bowls on a baking sheet. Place the tray under a broiler or salamander until the cheese is browned.
2. Serve immediately.
150g unsalted butter
60g flour
250ml dry white wine
1.5 litres water
A bunch of bouquet garni (bundle of herbs)
[Optional] 50g glace de viande (meat glaze)
A pinch of salt and white pepper
½ piece French baguette, sliced
100g butter, clarified
[Optional] 120ml heavy cream
[Optional] 30ml Port wine
100g gruyere cheese, grated
Methods: 1. Preheat oven to 205 degrees Celsius
2. Peel the onions, remove the roots, and slice thinly. Melt the butter in a large saucepan over medium heat and cook the onions until soft and lightly coloured.
3. Add the flour and cook until it starts to take on some colour (1 to 2 minutes).
4. Deglaze with white wine and allow the liquid to reduce by half before adding the water, add the bouquet garni, season to taste, then reduce the heat to a gentle simmer and leave to cook for 45 minutes. (Optional: add some glace de viande for more colour)
5. Slice the baguette and lightly toast it in the oven, then lightly butter the top side of each slice and sprinkle with cheese. Place the bread back in the oven until the cheese is just melted but not coloured.
6. Set aside.
7. Remove the bouquet garni from the soup and discard.
8. Optional: Whisk the port wine into the cream and ladle some hot soup into the cream to temper. Off the heat, stir the cream back into the hot soup.
To serve:
1. Ladle the soup into ovenproof bowls. Top with croutons to completely cover. Sprinkle with more cheese. Arrange the bowls on a baking sheet. Place the tray under a broiler or salamander until the cheese is browned.
2. Serve immediately.
Source: http://www.hungrygowhere.com/dining-guide/recipes/soupe-a-l-oignon-*aid-6e4b3101/
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