RECIPES: Soups, Stews, Chowder and Chili

Dr. Suz’ Roasted Garlic-Bean Hummus

(I use this all the time both as a dip and as a health promoting thickener to soups and stir-fries)

2 cans fat-free refried beans
4 heads of garlic, roasted
1 Tbs. Walnut oil

Peel the garlic heads til most of the skin is off. Slice the tips off the garlic cloves so as to activate the pro-enzymes needed to increase the health promoting qualities of this food. Let rest 10 minutes. Roast the garlic until soft, about 30 minutes in 350 degree oven. Peel and squeeze out the soft garlic pulp. In a blender or food processor mix the 2 cans of refried beans with the walnut oil and the garlic pulp.
Store in small containers in the freezer and use liberally in your cooking.


 
Lentil Vegetable Soup

1 pound lentils

1 Tbs. Minced fresh thyme leaves or 1 tsp. dried

4 cups chopped yellow onions (3 large onions)

1 tsp. ground cumin

4 cups chopped leeks, white part only (2 leeks)

3 cups medium diced celery (8 stalks)

1 Tbs. Minced garlic (3 cloves)

3 cups medium-diced carrots (4 to 6 carrots)

¼ cup good walnut or olive oil

1 Tbs. kosher salt

1 ½ tsp. freshly ground black pepper

¼ cup tomato paste

3 cups vegetable stock

2 Tbs. red wine or red wine vinegar

In a large bowl, cover the lentils with boiling water and allow to sit for 15 minutes. Drain. In a large stockpot on medium heat, sauté the onions, leeks, and garlic with the olive oil, salt, pepper, thyme, and cumin for 20 minutes, until the vegetables are translucent and very tender. Add the celery and carrots and sauté for 10 more minutes. Add vegetable stock, tomato paste and lentils. Cover and bring to a boil. Reduce heat and simmer uncovered for one hour. Check the seasonings. Add red wine and serve hot.

Each serving: calories 261; prot 8g; carbs 26g; fat 14g; sat fat 2g; chol 0mg; sodium 687mg; fiber 5g.


Zucchini Bisque with Jalapeno Crème Fraiche


1 Tbs. olive oil 1 small onion, chopped 2 garlic cloves, pressed ½ tsp. sea salt

6 cups diced zucchini 1 tsp. oregano

1 tsp. ground cumin 1 tsp. chili powder

3 cups soymilk 2 Tbs. chopped cilantro



In a large soup pot, heat the olive oil. Add the onion, salt and garlic, sautéing until the onion is translucent. Add the zucchini, oregano, cumin and chili powder. Sauté until the zucchini is tender, about 15 minutes. Add the soymilk and simmer on low for about 10 minutes. Remove from heat, and using a hand blender, puree the soup, adding more soymilk to make the soup thinner, if desired. Add the cilantro. Serve garnished with cilantro springs. Serves 4.

Each serving: calories 50; prot 3g; carbs 5g; fat 2g; sat fat 0g; chol 0mg; sodium 131mg; fiber 1g.




Jalapeno Crème Fraiche


½ carton Nasoya silken tofu ¼ cup pickled jalapenos

¼ tsp. sea salt ¼ cup cilantro

1 clove garlic, peeled



Put all the ingredients in a food processor. Blend until creamy and smooth. Makes 1 ¼ cup.



From Leslie Washburne. The Natural Palate 830-990-0699 thenaturalpalate@hotmail.com.

www.thenaturalepalate.com


Each serving: calories 10; prot 1g; carbs 1g; fat 1g; sat fat 0g; chol 0mg; sodium 126mg; fiber 0g.




Heart-Healthy Soup

1 cup dried split peas and or beans 4 medium onions

6-10 zucchini 3 stalks leeks

5 lbs. Carrots 2 bunches celery

2 Tbs. Vegetarian boullion 1 cup raw cashews

1 package mushrooms, any type A pinch of cilantro

4 cups of shredded cabbage



Place the beans and 4 cups of water in a very large pot and cook, covered, on the lowest flame possible. Take the skins off the onions and place them in the covered pot. (Do not cut them up). Add the zucchini, uncut. Cut the bottom roots off the leeks and slice them up the side so each leaf can be thoroughly washed. Throw away the last inch at the green top. Then place the entire leek (leaves uncut) into the pot. Shred the carrots and celery in a food processor. Add to the pot. While the soup is simmering, chop up the mushrooms (if desired). By the time you get to this stage, the zucchini, leeks, cabbage and onions should be soft.



This next step can be accomplished with a stick-soup-blender or some other powerful blender, or a food processor. With a soup blender, just blend away. But if using a food processor or other blender, ladle some of the liquid from the pot into the machine. Use tongs to remove the soft onions, zucchini, and leeks. Be careful to leave the beans in the bottom of the pot. In a few separate batches, completely blend together the onions, zucchini, and leeks. Add more soup liquid and the cashews to the mixture, and blend in. Return the blended, creamy mix back to the pot. Add the mushrooms, if desired. Simmer another 20 minutes. Serves 10.

Each serving: calories 345; prot 14g; carbs 52g; fat 12g; sat fat 2g; chol 0mg; sodium 556mg; fiber 15g.


Vegetarian Chili


2 cups dry kidney or pinto beans

1 (15 ounce) can crushed tomatoes

2 cups chopped red onion

2 cups chopped green or red peppers

1 cup chopped carrots

1 cup chopped celery

1 cup TVP (textured vegetable protein)

4 garlic cloves, finely chopped

1 tsp. oregano

1 tsp. basil

1 tsp. chili powder

½ tsp. cumin

1 tsp. red wine vinegar

1 Tbs. diced raisins or dates

3 Tbs. Dr. Suz garlic/bean hummus

1 15 oz. can of hominy, drained



Wash the beans and soak them in water overnight. Cover with water, simmer for 2 hours, and pour off the water, or use a 15 oz. can of pinto beans instead. Combine all ingredients in a large saucepan and simmer for one hour, adding the garlic/bean hummus and the hominy near the end of the time. This can be poured over chopped lettuce or steamed green vegetables such as spinach and kale, or eaten by itself.


Gazpacho Soup

2 hothouse* cucumbers, halved and seeded, but not peeled

3 red bell peppers, cored and seeded

8 plum tomatoes

2 red onions

6 garlic cloves, minced

46 ounces tomato juice (6 cups)

½ cup white wine vinegar

1/8 cup Walnut, or good olive oil

1 Tbs. Kosher salt

1 ½ tsp. freshly ground black pepper

Roughly chop the cucumbers, bell peppers, tomatoes, and red onions into 1-inch cubes. Put each vegetable separately into a food processor fitted with a steel blade and pulse until it is coarsely chopped. After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, olive oil, salt, and pepper. Mix well and chill before serving. The longer gazpacho sits, the more the flavors develop.



*Hothouse (English or seedless) cucumbers are the long thin ones usually sold individually wrapped. Not only do they have fewer seeds, but the flavor is much sweeter than traditional cucumbers.


Asparagus Mushroom Potato Soup with Crème Fraiche
1 leek, sliced

3 cups mushrooms, sliced

2 Tbs. Walnut or Grapeseed or Canola oil

3 garlic cloves, minced

6 cups red potatoes, cubed, unpeeled

10 cups vegetable broth

1 ½ tsp. pepper, freshly ground

1 pound asparagus, sliced into 1 ½” lengths

salt to taste

Recipe for Crème Fraiche follows

In a stock pot, sauté the leeks and mushrooms in the butter and garlic until they are tender. Add the potatoes, vegetable broth, and pepper and cook until the potatoes are soft. The asparagus should be added last and cooked only until crisp-tender, about 5-10 minutes. Salt to taste. Garnish with a dollop of Crème Fraiche. Serves 10-12.


Crème Fraiche

½ carton Nasoya silken tofu

¼ tsp. sea salt

1 clove garlic, peeled

Put all the ingredients in a food processor. Blend until creamy and smooth. Makes 1 ¼ cup. This is a basic recipe to which many flavorings can be added, such as jalapenos, onions, or any herb.


 
Sweet Potato Stew

1 ½ cup brown rice

1 Tbs. Walnut or olive oil

3 cloves garlic, minced

2 red bell peppers, cut into 1” chunks

1 large onion, chopped

1 tsp. chopped fresh ginger

½ tsp. ground allspice

¼ tsp. ground red pepper

4 cups vegetable broth

2 large sweet potatoes, peeled and cut into 1” chunks

½ cup natural peanut butter

1 cup boiling water

½ cup tomato paste

1 can (10 1/2 – 15 oz) chickpeas, rinsed and drained

1 lb spinach, coarsely chopped



Prepare the rice per package directions. Meanwhile, heat the oil in a Dutch oven over medium-high heat. Add the garlic, bell peppers, and onion. Cook for 3 minutes. Add the ginger, allspice, and ground red pepper. Cook for 1 minute. Add the broth and sweet potatoes, and bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes. In a bowl, whisk the peanut butter and water. Add to the Dutch oven along with the tomato paste, chickpeas, and spinach. Cook for 10 minutes, or until heated through. Serve over the rice. Makes 6 servings.

Each serving: cal: 426; prot19g; carb 61g; fat 16g; sat fat 3g; chol 0 mg; sodium 669mg; fiber 16g.



Casablanca Carrot Soup with Crème Fraiche

2 Tbs. Walnut or olive oil

1 lb carrots, cut into 1/8 inch rounds

2 green onions, minced (2 Tbs.)

1 clove garlic, minced (1 tsp.)

½ tsp. ground cinnamon

½ tsp. ground turmeric

½ tsp. ground cumin

¼ tsp. red pepper flakes

2 14.5-oz. cans low-sodium vegetable broth

2 cups carrot juice

1 cup cooked Mahatma Natural Long Grain Brown Rice

¼ cup chopped fresh mint

1 Tbs. lemon juice

1 tsp. lemon zest

sliced almonds and mint sprigs for garnish, optional



Heat oil in large pot over medium-high heat. Add carrots, onions, garlic, cinnamon, turmeric, cumin and red pepper flakes; sauté 3 minutes. Add broth, and bring to a boil. Reduce heat to medium-low, cover, and simmer 30-35 minutes, until carrots are very tender. Puree carrot mixture with carrot juice, rice, and mint in blender until smooth. Stir in lemon juice and zest. Return to pot to warm, if necessary. Serve hot or chilled, garnished with almonds and mint.

Per serving: 145 cal; 2 g. prot; 5g total fat (0.5 g sat fat); 22 g carb; 0 mg chol; 186 mg sod; 4 g fiber; 5 g sugar.


 
Immune Power Soup

1 tablespoon grapeseed oil

2 cups sliced carrots

1 cup chopped leeks, white and light green parts only, rinsed thoroughly

1 cup chopped celery

1 cup diced onions

4 garlic cloves, minced

1 tablespoon peeled, minced fresh ginger

1 cup finely sliced shiitake mushrooms

1 cup chopped fresh parsley

¼ cup chopped fresh basil

1 teaspoon salt

freshly ground black pepper

¼ cup chopped fresh chives, for garnish



Heat the grapeseed oil in a large pot. Add the carrots, leeks, celery, onions, garlic, and ginger and sauté for 10 minutes over medium heat, stirring frequently.

Add the shiitake mushrooms, parsley, basil, and 8 cups water. Season with salt and pepper. Turn the heat to high and bring to a boil; then reduce the heat to medium-low and simmer, covered, for 20 minutes. Add Dr Suz’ garlic-bean thickener if you like. Serve in a bowl or mug and garnish with chives. Serves 5.

Each serving: cal 90;prot 2g; carb 14g; fat 3g.






 

Ten-Minute Tomato Basil Soup

2 cups canned tomato puree

1 shake of turmeric

1 shake of garlic powder

1 pinch of salt

freshly ground black pepper

1 tablespoon chopped fresh basil



Put the tomato puree in a saucepan. Add 2 cups water, the turmeric, garlic powder, salt, and pepper. Bring to a boil, then lower the heat and simmer, uncovered, for 5 minutes, stirring often. Top with the basil and serve in bowls or mugs. Serves 2.

Each serving: cal 96; prot 4g; carb 22g; fat 0.5g.






Fifteen-Minute Chili

One (15-ounce) can kidney beans or pinto beans

One (15-ounce) can black beans

1 tablespoon walnut or extra virgin olive oil

1 onion, diced

3 garlic cloves, minced

1 teaspoon cumin

1 Tbsp chili powder

1 –2 Knorr tomato and chicken boullion cubes

freshly ground black pepper

1 (15-ounce) can tomato puree

1 (15 ounce) can of hominy, drained

½ cup chopped fresh parsley or cilantro, for garnish



Put the beans in a strainer and give them a quick rinse with cold water. Put the oil in a large pot, then add the onion and garlic. Cook for 3 minutes over medium heat, then add the beans. Add the cumin, boullion cubes, and pepper and cook for 2 minutes, letting the flavor get into the beans. Add the tomato puree and let the chili come to a boil, stirring often. Simmer for 5 minutes, then serve in bowls with a generous sprinkle of fresh parsley. Serves 4.

Each serving: cal 291; prot 14g; carb 53g; fat 4g.


 
Hot and Sour Soup with Bean Sprouts

1 serrano chile pepper, seeded and minced or 1 tablespoon Thai Chile Sauce

5 cups vegetable broth

2 cloves garlic, minced

1 teaspoon minced fresh ginger

5 fresh shiitake or Portobello mushrooms, stemmed and sliced

½ pound firm tofu, cut into strips

1 (8 ounce) can bamboo shoot strips, drained

1 cup bean sprouts

2 tablespoons tamari

2 tablespoons rice vinegar

1 tablespoon soy sauce

1 teaspoon black pepper

2 tablespoons cornstarch

2 tablespoons mirin (Japanese sweet wine)

2 green onions, thinly sliced

1 tablespoon fresh cilantro, leaves picked from stems



Place the minced Serrano and broth into a large saucepan. Bring to a boil over high heat, then reduce heat to medium. Stir in the garlic and ginger; simmer for 1 minute. Stir in the mushrooms, tofu, and bamboo strips, simmer for 2 minutes to soften mushrooms. Stir in the bean sprouts, tamari, rice vinegar, soy sauce, and black pepper; simmer for 1 minute to soften the bean sprouts. Dissolve the cornstarch in the mirin, and stir into the simmering soup; cook for 30 seconds to thicken. Remove from heat. Ladle soup into bowls; garnish with green onion and cilantro leaves. Yields 6 servings. 




Cream of Tomato Soup

2 (28 ounce) cans of low-sodium chopped tomatoes, including juice

7 cups vegetable stock

1 cup rolled oats

1 cup carrots, peeled and diced

¾ cup celery, diced

2 teaspoons Tabasco sauce, optional

1 teaspoon Spike seasoning or 1 teaspoon each dried basil and oregano

¾ teaspoon sea salt

½ teaspoon ground black pepper, optional

36 nonfat oyster crackers, optional, for garnish



Place all ingredients except oyster crackers in a large soup pot over medium high heat. Bring to a boil and turn down to a simmer. Cook about 25 to 35 minutes, stirring occasionally, until the vegetables have softened. If the mixture begins to stick to the bottom, change pots to avoid burning the soup. Remove from heat and allow to cool slightly. Puree in a blender or food processor in several batches, then return to a clean pot. Warm over low heat until just simmering. Ladle into bowls, Float 3 nonfat oyster crackers on top of each serving. Yields 12 servings (3 quarts).

Each serving: cal 81; prot 3g; carbs 17g; fat 0.8g; sat fat 0.1g; chol 0g; sod 57mg; fiber 4g.



Curried Corn Chowder with Coconut Milk

1 big yellow onion, diced

2 garlic cloves, peeled and minced

¼ teaspoon fresh or 1/8 teaspoon dried thyme

2 tablespoons unsalted butter

3 ½ cups frozen or canned corn, or 4 ears, shucked and kernels cut off cob

4 cups vegetable stock

1 teaspoon sugar or agave juice

2 tablespoons soy butter

1 tablespoon madras curry powder

¼ cup canned lite coconut milk (or almond or rice milk will do just fine)

1 tablespoon chopped fresh cilantro

1 tablespoon salt

freshly ground black pepper

Sauté the onion, garlic, and thyme in 2 tablespoons butter (not clarified) in a large soup pot over high heat, stirring occasionally to keep the onions and garlic from sticking to the bottom of the pot. When the onion has begun to reduce in volume, in 5-10 minutes, lower the heat to medium and continue cooking for about 10-15 more minutes, until the onion is tender and translucent. Add the corn, stock and sugar, and bring to a boil. Lower the heat, and let the stock simmer for 30 minutes.



In a separate sauté pan, warm the clarified butter over medium heat. Add the curry powder and cook until the curry becomes fragrant, 3 – 5 minutes. Remove the soup from the heat to puree. If you’re using an immersion blender, you can puree the soup in the pot. Otherwise wait a few minutes, until the soup cools. If you don’t have an immersion blender, scoop up half the soup with a ladle or measuring cup with a handle, pour it into the bowl of a food processor (or a blender) fitted with a metal blade, and blend until the soup is smooth. Return the pureed soup to the soup pot.



Return the pot to the stove over medium heat, and stir in the curry butter. Stir the coconut milk, cilantro, salt, and pepper into the soup pot, and cook for another 15 minutes, until the flavors come together. Serve warm with freshly ground black pepper.