• Soup 09.02.2010 No Comments
    stir fry soup2 teaspoons peanut oil
    1/2 large onion, sliced
    1 carrot, peeled and bias cut
    1 celery stalk, sliced thin on the bias
    2 portobello mushroom caps, stems and gills removed, sliced thin
    1 small zucchini, diced
    1/2 red bell pepper, diced
    2-3 stalks bok choy, stems diced, leaves chopped and set aside
    1 teaspoon minced fresh ginger
    2 cloves garlic, minced
    4 cups beef broth
    1 cup water
    1/4 cup oyster sauce
    3 Tablespoons low-sodium soy sauce
    black pepper
    3 scallions, chopped
    1 can baby cut corn, drained and cut into bite sized pieces
    3 cups leftover roast beef, diced
    2 tablespoons apple cider vinegar
    4 ounces cooked lo mein noodles
    sesame seeds and sriracha sauce for garnish (optional)


    In a soup pot, heat the peanut oil over medium heat.  Add the onion slices, carrots, celery and portobello mushrooms.  Cook for 3-4 minutes.

    Add the zucchini, bell pepper and bok choy stems. Cook and stir for another 3 minutes.

    Add the ginger and garlic and cook for another 2 minutes.

    Add the broth, water, oyster sauce, soy sauce and black pepper.  Cover and bring to a boil.  Reduce heat and simmer for 10 minutes.

    Add the bok choy leaves, scallions, baby corn and beef.  Cook until heated through- about 5 more minutes.  Stir in the apple cider vinegar.

    Divide the cooked noodles among six bowls.  Ladle soup over the top of the noodles.  Add sriracha and sesame seeds to taste.

    Makes about 6 servings.

  • Soup 29.01.2010 No Comments
    chickpea soup6 cups drained and rinsed canned chickpeas (three 19-ounce cans)
    3 cups chicken broth or homemade stock, plus more if needed
    3 tablespoons olive oil (I actually used closer to 1 tablespoon)
    1 carrot, chopped
    1 celery stalk, chopped
    1 onion, chopped
    4 cloves garlic, minced
    1 teaspoon dried rosemary or 1 tablespoon chopped fresh
    1 bay leaf
    Pinch dried crushed red pepper flakes
    1 cup canned tomatoes in thick puree (I used 1 cup stewed tomatoes)
    1/2 cup tubetti or small macaroni (breaking up spaghetti worked really well)
    1 teaspoon salt
    1/2 pound Swiss chard, tough stems removed, leaves cut into 1-inch pieces
    1/4 teaspoon fresh ground black pepper


    Puree half of the chickpeas with 1 1/2 cups of broth in a blender or food processor.  In a large pot, heat the olive oil over moderately low heat.  Add the carrot, celery, onion, garlic and rosemary.  Cook, stirring occasionally, until the vegetables start to soften, about 5 minutes.

    Stir in the remaining 1 1/2 cups broth, the pureed mixture, whole chickpeas, bay leaf, red-pepper flakes, tomatoes, pasta and salt.  Bring to a boil.  Reduce the heat and simmer, partially covered for 10 minutes.

    Add the Swiss chard to the pot.  Simmer until the chard is tender and the pasta is done, 5 to 10 minutes longer.  Remove the bay leaf and stir in the black pepper.  If the soup thickens too much on standing, add a little more broth or water.

    Serves 6.

  • Beans, Soup 25.03.2009 No Comments

    from Cooking Light magazine

    Cooking spray
    1  cup  baby carrots, halved
    1  cup  chopped onion
    2  garlic cloves, minced
    7  ounces  turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces
    4  cups  fat-free, less-sodium chicken broth
    1/2  teaspoon  dried Italian seasoning
    1/2  teaspoon  black pepper
    2  (15.8-ounce) cans Great Northern beans, drained and rinsed
    1  (6-ounce) bag fresh baby spinach leaves


    Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; sauté 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.

    Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.

  • Soup 13.03.2009 No Comments
    2 teaspoons olive oil
    1 small onion, diced
    1 celery stalk, diced
    1 carrot, peeled and diced
    2 cloves garlic, minced
    1 bay leaf
    5-6 cups chicken broth or stock
    1 (27 ounce) can chunky vegetable marinara sauce
    20 pre-cooked meatballs, cut in half
    1 teaspoon Italian herb blend
    salt and pepper to taste
    2-3 cups dried rotini pasta, cooked to al dente
    Parmesan Cheese to serve (optional)


    In a soup pot, heat the olive oil over medium heat.  Add the onion, celery and carrot and cook for about five minutes, stirring occasionally.  Add the garlic and bay leaf and cook for another two minutes.  Add the chicken broth, marinara sauce, meatballs, and Italian herb blend.  Bring to a simmer, and simmer for about 15 minutes.  Check for seasoning, adding salt and pepper as desired.

    Add the cooked pasta, and simmer for another five minutes.  Serve with Parmesan Cheese for sprinkling on top.

    Serves six.

  • 1             medium  onion — chopped
    1             medium  sweet yellow pepper — chopped
    3                     garlic cloves — minced
    2        tablespoons  olive oil
    3               cups  chicken broth
    2               cans  black beans — (15 ounces each) rinsed and drained
    2 1/2           cups  cubed cooked turkey
    1                can  solid-pack pumpkin — (15 ounces)
    1                can  diced tomatoes — (14-1/2 ounces) undrained
    2          teaspoons  dried parsley flakes
    2          teaspoons  chili powder
    1 1/2      teaspoons  dried oregano
    1 1/2      teaspoons  ground cumin
    1/2      teaspoon  salt


    In a large skillet, saute the onion, yellow pepper and garlic in oil until tender. Transfer to a 5-qt. slow cooker; stir in the remaining ingredients.

    Cover and cook on low for 4-5 hours or until heated through.

    Yield: 10 servings

    “Taste of Home”
    “Oct/Nov 2008”

  • Soup 03.12.2008 No Comments

    adapted from a recipe in Healthy Cooking

    2 teaspoons olive oil
    1 medium onion, chopped
    2 celery ribs with leaves, chopped
    2 smaller carrots, diced
    6 cups water
    1 cup dried brown lentils, rinsed
    2 tablespoons chopped fresh fennel fronds*
    1 tablespoon beef soup base
    1/2 teaspoon black pepper
    1 bay leaf
    3 tablespoons tomato paste
    1/2 teaspoon dried Italian herb blend
    salt to taste
    Parmesan cheese for sprinkling soup


    Drizzle the olive oil in a large saucepan over medium heat.  Add the onion, celery and carrot and cook for about 5 minutes, or until vegetables are tender, but not browned.

    Stir in the water, lentils, fennel fronds, soup base, pepper, and bay leaf. Bring to a boil.  Reduce heat to a simmer, cover, and let cook for about 25 minutes, or until lentils are tender. Remove and discard the bay leaf.

    Stir in the tomato paste, dried herbs and salt to taste.  Cook for an additional 5 minutes.  Serve hot with Parmesan Cheese sprinkled on each serving.

    Makes about 6 servings.

    *Use the fresh herb that you have on hand.  Parsley, basil, and tarragon would all be excellent substitutions.

  • Fish, Soup 24.11.2008 No Comments

    from Bon Appetit, 2007
    Servings : 6

    1/2         pound  red potatoes
    1/2         pound  sliced bacon — cut crosswise into 1/4-inch-wide strips
    2               cups  chopped scallions (from 2 bunches)
    2             stalks  celery — chopped
    1                cup  fresh or frozen corn
    3             cloves  garlic, minced
    1           teaspoon  finely chopped fresh thyme
    1                     bay leaf
    1/8      teaspoon  dried hot red-pepper flakes
    3               cups  whole milk
    2/3           cup  heavy cream
    1              piece  salmon fillet (preferably wild) — (1 1/2-pound) skin discarded and fish cut into 1-inch pieces
    1/2      teaspoon  salt
    1/4      teaspoon  black pepper
    2          teaspoons  fresh lemon juice

    Cut potatoes into 1/2-inch cubes, then cook in a 1- to 1 1/2-quart heavy saucepan of boiling salted water  until just tender, 8 to 10 minutes. Drain in a colander and set aside.

    Cook bacon in a 5-quart heavy pot over moderate heat, stirring occasionally, until crisp, about 8 minutes. Transfer with a slotted spoon to paper towels to drain.

    Pour off all but 2 tablespoons fat from pot, then cook scallions, corn, garlic, thyme, bay leaf, and red-pepper flakes in fat in pot over moderately low heat, stirring occasionally, until scallions are tender, about 5 minutes.

    Add milk and cream and bring just to a boil. Reduce heat to moderately low, then add potatoes, salmon, bacon, salt, and pepper and cook, gently stirring occasionally, until salmon is just cooked through and begins to break up as you stir, 5 to 8 minutes.

    Stir in lemon juice and salt and pepper to taste, discard bay leaf.

    Serve with extra scallions chopped and a lemon wedge.

    – – – – – – – – – – – – – – – – – – –

    Per Serving (excluding unknown items): 201 Calories; 14g Fat (61.1% calories from fat); 6g Protein; 14g Carbohydrate; 1g Dietary Fiber; 53mg Cholesterol; 262mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Vegetable; 0 Fruit; 1/2 Non-Fat Milk; 2 1/2 Fat.

  • from Mark Bittman’s How To Cook Everything Vegetarian

    1 cup dried lentils, washed and picked over
    1 bay leaf
    Several sprigs fresh thyme or a few pinches dried
    1 carrot, cut into 1/2 inch dice
    1 celery stalk, cut into 1/2 inch dice
    6 cups vegetable stock or water, plus more as needed
    Salt and freshly ground black pepper
    2 tablespoons extra virgin olive oil
    1 onion, chopped
    1 teaspoon minced garlic

    1.  Put the lentils, bay leaf, thyme, carrot, celery, and stock in a deep skillet or medium saucepan.  Sprinkle with salt and pepper.  Bring to a boil, then turn the heat down to low and cook, stirring occasionally, until the lentils are tender, about 30 minutes.

    2. Meanwhile, put the olive oil in a skillet over medium heat.  Add the onion and cook, stirring, until if softens, about 5 minutes.  Add the garlic and stir, then cook for 1 minute more and turn off the heat.

    3. When the lentils are tender, fish out the bay leaf and thyme sprigs and stir the onion mixture into the soup. (The soup may be made ahead up to this point, cooled, and refrigerated for up to 2 days.  Reheat gently.)  Add more stock if the soup is too thick, then taste, adjust the seasoning, and serve.

    Italian-Style Lentil Soup with Rice Variation:  Increase the amount of stock to 2 quarts.  Prepare the soup through step one and start cooking the onions and garlic in step 2.  After the lentils have been cooking for about 15 minutes, stir in 1/2 cup short-grain rice, preferably Arborio.  Add 1 cup chopped tomatoes (canned are fine) to the pan with the onion.  Pass freshly grated Parmesan cheese and extra virgin olive oil for drizzling at the table.

  • from “A Year In A Vegetarian Kitchen” by Jack Bishop

    1 tablespoon extra-virgin olive oil, plus extra to grease the baking dish
    1 pound chard stems (about 12 large stems), bruised parts trimmed, then cut in half crosswise
    2 medium garlic cloves, minced
    1 (14.5 ounce) can diced tomatoes, drained
    1 tablespoon minced fresh parsley leaves
    1/2 cup freshly grated Parmesan cheese


    1. Move an oven rack to the middle position and heat the oven to 400ºF.  Lightly oil an 8-inch square baking dish

    2. Bring several quarts of water to a boil in a large pot. Add the chard stems and salt to taste.  Cook until the stems are almost tender, 8 to 10 minutes. Drain.

    3. Meanwhile, heat 1 tablespoon of oil and the garlic in a medium skillet over medium heat until the garlic is golden, about 2 minutes.  Add the tomatoes and simmer until the sauce is almost dry, about 5 minutes. Stir in the parsley and salt and pepper to taste.

    4. Cover the bottom of the prepared baking dish with a single layer of chard, cutting the stems as necessary to make them fit.  Spoon one third of the tomato sauce over the chard and sprinkle with one third of the cheese.  Repeat this process two more times, alternating the direction of the chard stems for each layer.

    5. Bake until the chard is very tender and the top layer of cheese is lightly browned, about 25 minutes.  Remove the pan from the oven, let sit for 5 minutes, and serve.

  • Soup 24.09.2008 No Comments

    adapted from The Joy of Cooking

    2 teaspoons olive oil
    3 large leeks, cleaned and thinly sliced
    5 or 6 medium sized potatoes, peeled and sliced
    1 clove garlic, smashed
    6 cups chicken broth or stock
    salt and pepper to taste
    1/2 cup milk
    2 cups diced ham

    In a soup pot over medium low heat, drizzle the oil and add the leeks.  Cook the leeks until tender, but not browned.  This should take between 15-20 minutes.

    Add the potatoes, garlic, and chicken broth.  Increase heat and bring to a boil.  Cover, reduce the heat, and simmer until the potatoes are soft, about 20 minutes.

    Puree the soup until smooth using an immersion blender or puree in batches in a blender.  Season to taste with salt and pepper.  Stir in the milk and ham, and heat over low heat until the ham is heated through.

    Serve with crusty bread.

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