Tag Archives: soup

Harira Soup

Posted in hearty flavorful, meatless protien, soup, SP friendly, Standard Process Friendly, vegetarian by
  • PREP TIME: 20 MINUTES
  • COOK TIME: 40 MINUTES
  • TOTAL TIME: 1 HOUR
  • YIELD: 6-8 SERVINGS (or 10 cups)

DESCRIPTION

Harira is hearty, full of protein and loaded with nutrients.  This healthy one-pot meal is deeply flavorful due to warming the fragrant spices. You can easily adapt this to gluten-free and vegan if you desire. I found this recipe on feastingathome.com and it’s oh, so flavorful!

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 stalks of celery, inner leaves are fine, chopped small
  • 4 cloves garlic, chopped
  • 1 1/2 teaspoons dried ground ginger
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon turmeric
  • 2 teaspoons cumin
  • 1 teaspoon smoked paprika
  • 1/4-1/2 teaspoon cayenne
  • 6 cups broth, vegetable or chicken or water
  • 1 28 ounce canned, whole or crushed tomatoes
  • 1 cinnamon stick (or 1/4 teaspoon ground cinnamon)
  • a tiny pinch of saffron (optional)
  • 1-2 teaspoons sea salt (see note)
  • 1/2 cup red lentils, dry
  • 1/2 cup brown or green lentils, dry
  • 1 1/2 cups (1 15- ounce can) chickpeas (garbanzo beans) cooked
  • 2 teaspoons honey (if needed)
  • 1/4 pound capellini pasta, broken into approximately 1-inch pieces
  • 1/2 cup chopped cilantro, stems are great
  • 1/2 cup parsley

Serve with lemon wedges, a swirl of yogurt (if desired) and dates on the side.

INSTRUCTIONS

  1. Saute onions for 5 minutes in olive oil, over medium heat.
  2. Add celery, garlic, ginger, pepper, turmeric, cumin, smoked paprika and cayenne.  Stir for another minute.  Sautéing the spices allows them to bloom and deepen in flavor.
  3. Add broth, tomatoes, cinnamon sticks, saffron, salt, red lentils, brown lentils, half of the cilantro and half of the parsley.  Bring to a simmer, cover with a vented lid, for 30 minutes.
  4. Add Chickpeas and pasta cook 5-10 minutes more.  (see notes)
  5. Add honey and remaining fresh herbs.

NOTES

If you plan to save the soup for eating later or freeze it, cook the pasta separately and add it in per serving.  Especially good for some of the gluten-free varieties of pasta that tend to break down more easily.

Salt will depend on the broth used and the amount in canned chickpeas- so salt to taste.

Variations: Throw in chard, kale, spinach or other greens. Use cooked rice instead of pasta. Use orzo pasta instead of broken capellini. Add seared lamb, beef, or chicken.

NUTRITION

  • Serving Size: 1 1/4 cups
  • Calories: 261
  • Sugar: 6.2 g
  • Sodium: 340.2 mg
  • Fat: 5.6 g
  • Saturated Fat: 0.9 g
  • Carbohydrates: 41.9 g
  • Fiber: 7.2 g
  • Protein: 13.2 g
  • Cholesterol: 0 mg

Peruvian Quinoa Soup with Cilantro & Avocado

Posted in cut calories, gluten free, low-carb, soup, SP friendly, Standard Process Friendly by

 Servings: 6

INGREDIENTS

3 tablespoons olive oil
1 medium-large red onion finely chopped
4 chopped serrano chilies, finely chopped (reserving a bit for garnish)
4 garlic, chopped
1 tablespoon coriander, freshly toasted and ground
1 cup white quinoa
6 cups low sodium chicken stock
1  bunch cilantro, chopped (reserving a few sprigs for garnish)
juice of 3 limes (or to taste)
1 avocado, sliced

INSTRUCTIONS

Heat the oil and over low heat saute the onions, garlic, and chiles. Sauté until they’re soft, about three minutes.

Add the ground coriander, stir, and then add the quinoa.

Toast quinoa for a minute or so, stirring as you do. Add chicken stock and cook on low -medium until the quinoa is tender (approximately 15-20 minutes). It will absorb a lot of broth, so plan on adding more broth or water to get the consistency just right.

Taste. Play with salt, lime, and serrano until the balance is to your taste. 

Top with avocado and cilantro and enjoy this lovely, healthy soup!

Green never tasted so good!

3 Step Lentil Soup

Posted in cut calories, dairy-free, gluten free, low-carb, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

What could be better than an easy and savory soup that’s chock full of vitamins and nutrients? It’s low in fat and high in fiber and protein too. Sometimes I modify this recipe and toss in a handful of cherry tomatoes while cutting in half the amount of crushed tomatoes. I make up a large batch and store it in the fridge for a quick but satisfying meal during the week. It also freezes well.

Ingredients

  • ¼ cup olive oil
  • 1 onion, chopped in 1/2 inch dice
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil (or 1 T fresh)
  • 2 cups dry lentils (I like red)
  • 8 cups water
  • 1 (14.5 ounce) can crushed tomatoes
  • ½ cup spinach, rinsed and thinly sliced
  • 2 tablespoons apple cider vinegar
  • salt to taste (maybe 1/4 tsp or so)
  • ground black pepper to taste

Directions

  • Step 1. Heat oil in a large soup pot over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender, 3 to 5 minutes. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
  • Step 2. Stir in lentils*, and add water and tomatoes. Bring to a boil. Reduce heat and let simmer until lentils are tender, at least one hour.
  • Step 3. When ready to serve, stir in spinach and cook until it wilts. Stir in vinegar and season with salt and pepper; taste and adjust as needed.

* Don’t forget to rinse the lentils well before placing in the pot as this removes some of the indigestible sugars that can cause you to feel bloated and gassy and also removes any dirt or debris.

Nutrition Facts 

Per Serving:

Lentil Soup Nutritional Facts

Servings Per Recipe: 8
Calories: 349

% Daily Value *

Protein: 18.3g 37 %

Carbohydrates: 48.2g. 16 %

Dietary Fiber: 22.2g. 89 %

Sugars: 3.3g 

Fat: 10g 15 %

Saturated Fat: 1.4g 7 %

Vitamin A 85 %

Niacin Equivalents: 5.7mg 44 %

Vitamin B6: 0.5mg 33 %

Vitamin C: 13.3mg 22 %

Folate: 333.7mcg. 83 %

Calcium: 98.1mg 10 %

Iron: 6.2mg 34 %

Magnesium: 104.4mg 37 %

Potassium: 969.5mg 27 %

Sodium: 130.5mg. 5 %

Thiamin: 0.4mg 39 %

Calories From Fat: 90.1

Shrimp Gazpacho

Posted in appetizer, brunch, fish, low-carb, main meal, Moni's Favorite, soup by
light and healthy, no-cook meal for a warm summer night. light and healthy, no-cook meal for a warm summer night.

Shrimp Gazpacho

Ingredients

2 garlic cloves, chopped
2 tablespoons EVOO (extra virgin olive oil)
2 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
1/2-3/4 pound cooked large shrimp, peeled, deveined
3/4 pound cherry tomatoes diced into 6ths (I used a combination of red and yellow ones and rinse off most of the seeds)
1 red bell pepper, chopped into 1/4-1/2 inch dice
1/2 large cucumber, peeled, seeded, chopped into a 1/4-1/2 inch dice
1 bunch green onions, chopped
1/2 bunch fresh cilantro leaves, chopped
1/2-1 large jalapeño chili, minced
1 1/2 cups (12 oz) V-8 spicy tomato juice, chilled
Lemon wedges

Preparation

Continue reading →

Yummy for the tummy on a chilly day

Posted in Dani's Favorite, soup, vegetarian by

 

warms the tummy and the soul

Bean and Kale Minestra

Serves 6 to 8

½ pound kale (about 4 cups, chopped—we used lacinato)
4 large garlic cloves, minced
olive oil to coat the bottom of your soup pot
6 cups cooked (2 cups dry) cannellini (white kidney beans—we used navy beans)
4 to 5 cups bean water, vegetable or chicken stock or water
2 heaping tablespoons tomato paste
6 fresh sage leaves (½ tsp  if dry)
1 tsp salt (or to taste)
freshly ground pepper
½ cup finely ground cornmeal
2 tablespoons fresh lemon juice (or to taste)
freshly grated Parmesan cheese

Directions Continue reading →