soup

Hearty Lentil Soup with Kale + Potatoes
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Hearty Lentil Soup with Kale + Potatoes

I don’t think that this recipe needs more than what my wife texted to our son and new daughter “I made this soup and it is really good!”. They are both avid soup lovers and Gail’s favorite restaurant is a hot pot place I think it was Spring Shabu-Shabu.

Who doesn’t love a good lentil soup? This one came from

a blog by Kate Scarlata RDN, FODMAP & IBS Expert
https://blog.katescarlata.com/2020/11/09/all-about-lentils-the-low-fodmap-diet-a-hearty-lentil-soup-recipe/

I borrowed picture from her site.

Ingredients

  • 2 tablespoons olive oil
  • 3 large carrots, chopped
  • 1 medium celery stalk, chopped
  • 1 large potato (white), peeled and chopped into bite size pieces
  • 4 teaspoons Fody Foods vegetable soup base dissolved in 4 cups of boiled water (or 4 cups of Low FODMAP vegetable broth)
  • 3 cups canned lentils, rinsed and drained (about 2, 14 ounce cans, you may have a little lentils leftover, this can vary depending on the product you use.)
  • 1, 14 ounce can diced tomatoes, not drained
  • 3 cups kale, stemmed and chopped
  • 1 tablespoon tomato paste
  • ¼ teaspoon coriander
  • ½ teaspoon cumin
  • ½ teaspoon cayenne
  • 1 teaspoon oregano
  • Salt and pepper to taste
  • 2 teaspoons lemon juice
  • 1/2 cup parsley, washed and chopped, for garnish

Instructions

  1. In a large stockpot, add olive oil.
  2. Over medium-high heat, sauté carrots, celery and potato in olive oil for about 10-12 minutes or until soft.
  3. Add soup broth and cook for 5 minutes.
  4. Then, lower heat to medium, and continue to cook the vegetables for 15 minutes.
  5. Next, add the lentils, diced tomatoes, kale, tomato paste, coriander, cumin, cayenne, oregano, salt and pepper, to taste.
  6. Let soup simmer on medium-low heat for about 12 minutes, then stir in the lemon juice.
  7. Garnish with parsley and serve!

About Lentils

Lentils are particularly high in protein, fiber, folate, iron, zinc and magnesium! Let’s talk a bit about these important nutritions. 

Lentils contain 6 grams of protein in a 1/2 cup canned portion.

For those following a vegan or vegetarian diet, lentils make a great protein option. For those of us who do consume meat, they’re still a tasty, fiber rich, protein rich and nutrient dense ingredient!

Fiber is key for digestive health. One serving of Delallo canned lentils provides 6 grams of fiber; that’s about 25% of your daily requirement!

Lentils provide a great source of folate, a water-soluble B vitamin. While folate is crucial for all (it helps the body make healthy new cells), it is particularly important for women of reproductive age. Adequate folate intake can prevent birth defects of the baby’s brain, making it an important nutrient for those planning to conceive and during pregnancy.

Lentils provide a nice dose of plant-based iron too. 

There are two types of iron – heme and non-heme – with heme iron being found in meat, poultry and fish, and non-heme iron being found in plant foods (whole grains, legumes, nuts, seeds and leafy greens). Non-heme iron is less readily absorbed in the gut, but pairing it with foods high in Vitamin C has been shown to increase absorption.

In my lentil recipe, we’ll be using lemon juice, tomato paste and kale as sources of Vitamin C, but some other foods high in Vitamin C include: bell peppers, strawberries, oranges and broccoli. 

Lentils contain a good amount of zinc.

Zinc levels have been shown to be low in some GI conditions, such as chronic diarrhea, inflammatory bowel disease and celiac disease. Boost your zinc intake with lentils, or other zinc rich foods such as oyster, pork, or pumpkin seeds. For more information on zinc click here!

Lentils contain magnesium too!

Did you know that most of us don’t get enough magnesium?

Magnesium is an important mineral that helps regulate blood pressure and blood glucose, among a plethora of other crucial bodily functions. Lentils are a good source of magnesium. Pumpkin seeds, almonds, spinach, peanuts and avocados are some other food sources of magnesium.

Now that we know lentils can fit into the low FODMAP diet, let’s get to the fun part – cooking! 

Lentils can be cooked in advance and kept in the fridge to be reused throughout the week, or you can opt to buy some of the canned varieties when on a low FODMAP diet. Whether you decide to sprinkle some over your salad or stir some into your soup, you’ll be adding a nutrient-dense ingredient to any dish.

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Another batch of Tomato soup.
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Another batch of Tomato soup.

Joke in my house is I love making soups but rarely have more than a bowl. I made another batch of Oven Roasted Tomato Soup. Love this soup you can add after things like rice (my favorite because Mom used to make Campbell’s tomato soup with milk and add rice after), corn, cilantro and more to tweek depending on your mood.

Note that I tried a can of the Campbell’s soup and ugg kind of like when I tried Mcdonalds what did I just eat a while back. Makes you think about younger taste buds.

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Avocado Tuna Melt

All this talk about Mike and we made a tuna melt today based on a receipt he gave us a long time ago. it’s very simple you make it the same way you do regular tuna except substitute avocado instead of mayo. Spread on bread of choice top with cheese and place under broiler until cheese is melted and i like it slightly burned.

Instant Pot Thai Carrot Soup
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Instant Pot Thai Carrot Soup

Lyn made this last time and it was good, I made it this morning it came out good very spicy. If you want to calm it down maybe leave out the Cayenne or cut the amounts in half.

 

Slightly modified Whole Foods recipe.

Ingredients

  • 1 tablespoon avocado oil or other fat
  • 1 medium yellow onion, rough chop
  • 1¼ pound carrot, rough chop
  • 1 jalapeño or serrano pepper, with seeds, rough chop 2 teaspoons grated ginger
  • 4 cups broth, veggie or chicken
  • 1 teaspoon sea salt OR 1 tablespoon fish sauce (to taste for saltiness)
  • 1 teaspoon garlic powder
  • ½ teaspoon curry powder
  • ¼ teaspoon Garam Masala
  • ¼ teaspoon turmeric
  • ¼ teaspoon cayenne pepper
  • Cilantro, chopped (added in after cooking, before pureeing) if you don’t have I have substituted some ground coriander about teaspoon.
  • ½ cup cream or full fat coconut milk
  • 3 tablespoons honey, optional

Instructions

Instant Pot Directions

Using the sauté feature, heat the oil and add the onion. Sauté for 3-5 minutes to soften but not brown.

Add in the chopped carrot and pepper, sautéing for a couple of minutes.

Add in the broth and all the spices, stirring.

Lock the lid and set manual pressure for 12 minutes.

When time is up, do a quick release, unlock the lid, add the cilantro, and puree the soup in a blender, food processor, or try using your immersion blender.

Add back to pot and stir in the cream and honey

 

Garam masala

Garam masala is a blend of ground spices common in India, Pakistan, and other South Asian cuisines. It is used alone or with other seasonings. The word garam refers to “heating the body” in the Ayurvedic sense of the word, as these spices are believed to elevate body temperature in Ayurvedic medicine.

Ginger, Corn Chicken Soup
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Ginger, Corn Chicken Soup

Saturday was a rainy day and we had lots to do since we both work full time jobs our weekends are probably like yours weekends are for errands and you try to stick something fun in there. Today was movie day we were going to see Dark Shadows having grown up when it was on TV we were both looking forward to it. Well, we give it 2 stars but were basically disappointed. Anyway after the errands we were ready for something warming so I opened the frig and said what to do we have then I remembered that Lyn had torn out a chicken soup recipe so I took a glance and then did my own thing based on this ginger chicken noodle soup recipe from First for women 3/26/12. This was a quick prep and complete meal and good for leftover chicken based.  I thought about adding a pinch of red-hot peppers but the ginger added just the right amount of spice, my version got the two heads bobbing of approval.

Ingredient

  • 1 medium red bell pepper seeded and sliced
  • 1 medium peeled and chopped Vidalia onion
  • 2 cup sliced carrots (about 4 medium to larger)
  • 1 Cup sliced celery
  • 1 Tbsp. Olive oil
  • 1 (1/4” thick) piece of fresh ginger peeled
    • We keep slices in the freezer
  • 6 cups low sodium chicken broth
  • 2 cups cook chicken (had some left over)
  • Kernels from two ears of corn maybe a 1 >1/2 cups
  • ½ cup scallions
  • ½ cup fresh cilantro
  • Star pasta – you can use any noodles you want we had these on hand.

How

In saucepan over medium heat cook peppers, carrots and onions in oil for about 3 minutes until tender but still crisp, stirring occasionally.

Add ginger and broth increase heat to high and bring to boil. Reduce to medium heat and simmer for 5 minutes then add the corn kernels and continue to simmer for another 5-7 minutes. Stir scallions and cilantro and let simmer for 2 more minutes. Discard ginger.

While this is simmering cook the star pasta as directed on box. We prefer to keep separate from soup so it does not absorb too much of the liquid.

Scoop some of the star pasts into bowl then some soup sit down and warm your soul.

Matzah (Matzo) Ball Soup
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Matzah (Matzo) Ball Soup

The call would come out from the kitchen how many knaydelach does everyone want.  The calls of 1, 2 or the youngest kids proudly boasting 3 please, how did the kitchen keep it straight?  Soon steaming bowls of soup with these light and fluffy balls of wonderfulness would start to appear around the table.  Matzah balls are more traditionally known as knaydelach (Yiddish for dumplings). Matzah ball soup is generally a very thin chicken broth with two or three 2 inch ball sized matzah balls (or sometimes one very large matzah ball) in it. Sometimes, a few large pieces of carrot or celery are added. Matzah balls can be very soft and light or firm and heavy (not my preference). Matzah ball soup is commonly served at the Passover Seder, but is also eaten all year round.

Ingredients

  • 1 teaspoon plus 2 tablespoons vegetable oil
  • 1/2 cup onion, finely minced 2 large eggs, lightly beaten
  • Coarse salt and ground pepper
  • 1/2 cup plus 2 tablespoons matzo meal
  • 2 Tbsp.  club soda

Soup

  • 1 small onion cut into 1/2-inch dice (for soup)
  • 1 whole chicken breast, skin removed
  • 1 celery stalk, cut crosswise into 1/4-inch pieces
  • 1 carrot, halved lengthwise and cut crosswise into 1/4-inch pieces
  • 1 box  (32 ounces) reduced-sodium chicken broth
  • Optional pinch of red hot pepper flakes.

Note: you can form the ball, cover and refrigerate up to a day before.

How

In a small nonstick skillet, heat 1 teaspoon oil over medium heat. Add minced onion, and cook until tender, about 5 minutes; let cool.

In a medium bowl, combine remaining 2 tablespoons oil, eggs, 1 1/2 teaspoons salt, and matzo meal. Add seltzer and cooled onion; stir to combine. Cover and refrigerate at least 45 minutes.

If making soup right away, if not wait until ready

Meanwhile, in a large saucepan, combine chicken, celery, carrot, and diced onion. Add broth and 4 cups water. Bring to a boil; reduce to a simmer, and cook 30 minutes.

With oiled hands, shape matzo mixture into 8 balls, about 1 1/2 inches in diameter. Cover with plastic wrap, and refrigerate at least 15 minutes.

Remove chicken from broth; shred meat, and discard bones. Return broth to a boil; reduce to a simmer. Add matzo balls; cover, and cook until expanded, 30 to 35 minutes. Stir in shredded chicken. Season with salt and pepper. Serve immediately.

Hint my knaydelach soaked up the salt this time so the soup got season with every bite.

Chicken Soup with Black Rice
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Chicken Soup with Black Rice

Friday was coming to a close and the coughs that had been spreading through the office had found me. The boss started this and like in any great organization the rest of us had followed our leader. I was getting ready to leave and he was coming down the hall he heard me cough, stuck his head in my door and asked if I got it too. With a humorous jester I shock my fist in his direction and coughed. By Saturday afternoon I was in rough shape and I was ready for that all time cure Jewish Penicillin, Chicken Soup. I had to use what I had on hand, there was no way I was going out it had been switching from sunny and bright to near white out conditions all day. So I stuck my head in the cupboards and freezer to see what I had.

Ingredients

  • I frozen chicken breast bone in.
  • 3 carrots cut into bite size pieces.
  • ½ larger sweet onion roughly chopped.
  • 3-4 sprigs of celery cut into bite size pieces.
  • 2 cloves of garlic.
  • A little bit of bell seasons. Looked like maybe ¼ teaspoon
  • 1 Tbsp. olive oil.
  • Salt and Pepper to taste.
  • Couple of good pinches dried of oregano maybe 1 Tbsp.
  • Couple of good pinches of dried cilantro maybe 1 Tbsp.
  • 2 bay leaves.
  • 6 cups of water ( I had no broth, what kind of house do I keep).
  • Good couple of pinches of red hot pepper flakes I wanted something to clear the sinuses.
  •  I cup black rice
  • 1 ¾ cup water

How:

Heat the oil in large pot and add onions, carrots and celery sauté about 5 minutes add garlic and the pinch of bell seasoning stir for a few seconds. Add the rest of the ingredients bring to a boil and then reduce heat and simmer. When the chicken appears to be cooked remove to a cutting board, peel chicken off bone cut into bite size pieces return chicken and bone to pot and continue to simmer. Taste and adjust salt and pepper.

Cook the rice according to directions and always store outside of soup. A word about the rice I was using what I had on hand. I had used the rest of my wild rice for a batch 2 weeks ago for Lyn after her operation. So the type of rice is your choice but the package said forbidden rice how could I resist?

BTW I feel so much better now!

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Roasted Tomato Basil Soup

Roasted Tomato Basil Soup

One day when I was feeling like a bowl of what Mom used to make, Campbell tomato soup with rice and saltine crackers on the side, I thought she was a genius. I had not had that in years, wonder why, and this is a far cry from condensed soup and white rice but it still gave me that feeling.

Thank you Ina Garten, I saw you make this on your show and it quickly became a staple in our house.

This is a great starter or complete meal on a cold winter day, I have even had a cold bowl in the height of the summer heat. If plum tomatoes are 99 cents a pound it’s a no brainer soup will soon be on the stove. We tried to grow our own last summer but the ground hogs quickly discovered them along with the rest of the garden. I used to put it in canning jars for my parents but as age took over they started opening them with can openers so I switched to screw top Tupperware, even then it was a challenge.

Hope you enjoy as much as I do.

Prep Time: 15 to 30 minutes if you like to talk and goof off when you prep.

Cook Time: 1 hr 35 minutes to 2 hours

Serves: 6 to 8 servings

Ingredients

  • 3 pounds ripe plum tomatoes, cut in half lengthwise
  • 1/4 cup plus 2 tablespoons good olive oil
  • 1 tablespoon kosher salt
  • 1 1/2 teaspoons freshly ground black pepper
  • 2 cups chopped yellow onions – about 2 onions
  • 6 garlic cloves, minced
  • 2 tablespoons unsalted butter
  • A good pinch of crushed red pepper flakes about 1/4 teaspoon
  • 1 (28-ounce) canned whole plum tomatoes, with their juice
  • 4 cups fresh basil leaves packed (save small amount for garnish)
  • 1 teaspoon fresh thyme leaves
  • 1 quart chicken or vegetable stock

Optional

  • Add a red pepper sliced in half and seeded and white vein removed or two to the tomatoes while roasting
  • 3-4 cups fresh Cilantro or mix of both basil and cilantro.
  • Fresh or frozen corn (use if using cilantro the combo is great)

Directions

Preheat the oven to 400 degrees F. Toss together the tomatoes, 1/4 cup olive oil, salt, and pepper I also add a small amount of dried basil or even crushed dried rosemary. Spread the tomatoes in 1 layer on a baking sheet, drizzle any left oil mixture and roast for 45-55 minutes. I like them to get caramelized.

In an 8-quart stockpot over medium heat, sauté the onions with 2 tablespoons of olive oil, the butter, and red pepper flakes for 10 minutes, until the onions start to brown add and garlic for about 30 seconds . Add the canned tomatoes, basil/cilantro, thyme, and chicken stock. Add the oven-roasted tomatoes, including the liquid on the baking sheet. Bring to a boil and simmer uncovered for 40 minutes. Pass through a food mill fitted with the coarsest blade. Taste for seasonings. Return to pot add corn at this time and simmer for about 10-15 minutes until corn is cooked. Chiffonade small amount of the basil and sprinkle over soup when served. Serve hot or cold.

Chiffonade :Arrange the leaves in a stack, roll them up cigar-style, and slice the roll as thinly as you can. The word for this technique (should you care to brush up on your French while you slice) is chiffonade (shihf-uh-NAHD).

I have a friend who put into blender instead of food mill but I think it got too creamy or smooth.