6 Healthy Soups You’ll Love

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1.Moroccan KAMUT® Berries and Chickpea Stew (vegan friendly)

Makes 8 servings:

1 Tbs olive oil

1 medium onion, diced

2 celery stalks, diced

1 red pepper, thinly sliced

2 teaspoons ground cumin

½ teaspoon ground cinnamon

½ teaspoon ground ginger

1 teaspoon paprika

⅛ teaspoon cayenne pepper

¼ teaspoon ground pepper

1 teaspoon salt

3 carrots, cut in ¼ inch rounds

1 fennel bulb, stalks removed and cut in bite sized pieces

½ head cauliflower, cut into florets

1 cup cooked chickpeas

2 cups cooked KAMUT® berries

1 (28 ounce) can crushed tomatoes

2 cups vegetable broth

2 cloves garlic, minced

 

Heat a large greased pot over medium heat. Add onion, celery, and red pepper, and sauté until onions are translucent. Add cumin, cinnamon, ginger, paprika, cayenne pepper, salt, and pepper, and cook for another minute until fragrant. Add carrots and fennel. Cover and cook for 5 minutes. Add the cauliflower, chickpeas, cooked Kamut berries, tomatoes, vegetable broth, and garlic, making sure that everything is covered in liquid.

Bring to a boil, lower the heat, close the lid, and simmer for about 30 minutes until the vegetables are tender.

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2. Chicken, Chickpea, Kale and Spinach Soup (vegan + gluten free options)

Makes 12-16 servings:

16 cups – low-sodium chicken/vegetable broth

1½ lbs – (2) boneless skinless chicken breasts cut into bite size pieces (exclude for vegan/vegetarian)

1 – medium yellow onion coarsely chopped

1 cup – cooked, chopped kale

1 x 10oz – pack of frozen chopped spinach, thawed squeezed to remove excess liquid

3 – medium potatoes, peeled and chopped into ½” dice

2 x 15oz – cans of chickpeas drained

1tsp – dried tarragon

1tsp – fresh ground black pepper

1tsp – sea salt

Reserve 2 cups of chicken/vegetable stock and the chickpeas.

Put all the other ingredients into a large soup saucepan and bring to a boil. Lower the heat and simmer for 30 minutes until potatoes are soft and the chicken pieces are cooked through. Puree one can of chickpeas with the reserved chicken stock, add this and the other can of chickpeas to the soup and simmer for a further 10 minutes. Add more seasoning if necessary.

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3. Beanless Jalapeño Chili 

Serves 10-12:

1 pound         hot Italian sausage cut into one inch pieces

1 pound         sweet Italian sausage cut into one inch pieces

2 pounds       lean ground beef

¼ cup             olive oil

2 cups             chopped onions

3Tbs                minced garlic

2                      green bell peppers, cored seeded and coarsely chopped

2                      red bell peppers, cored seeded and coarsely chopped

6                      jalapeño peppers cored, seeded and diced*

3 x35oz           cans Italian plum tomatoes, drained

1 cup              dry red wine

1 cup              fresh copped parsley

2Tbs                tomato paste

6Tbs                chili powder

3Tbs                cumin

2Tbs                dried oregano

½tsp                fennel seeds

1Tbs                dried basil

2tsp                 salt

2tsp                 freshly ground pepper

2 pounds        ripe plum tomatoes coarsely chopped

Garnish:

grated Monterey Jack cheese

sour cream

chopped scallions – the white bulb and 3-4 inches of the green

* Note: Be really careful with the jalapeño peppers. Wear rubber gloves and make sure not to touch your eyes, mouth or face. Don’t leave any seeds on the chopping board and thoroughly wash it afterwards. Wash your hands with soap and water right after dicing the peppers.

Place a large skillet over medium heat and sauté the sausages until well browned. Transfer to paper towel to drain. Heat the oil in a deep, heavy pot over a low heat and add the onion and garlic and cook until wilted, about 5-7 minutes. Raise the heat to medium and crumble in the ground beef. Cook stirring frequently to break up the pieces, until the meat is well browned, about 12-15 minutes. Add the drained sausages, bell peppers and jalapeño peppers. Cook stirring frequently until the peppers are slightly wilted about 10 minutes.

Remove the pot from the heat and stir in the drained tomatoes, wine, parsley,  tomato paste and all the herbs and spices (do not add the fresh tomatoes yet). Return the pot to medium heat and cook slowly, stirring frequently for a further 15 minutes. Add the fresh tomatoes and cook for another 10 minutes. Ready to serve and top with the chopped scallions, sour cream and grated Monterey Jack cheese. Those that like the extra heat can add a couple of very thinly sliced pieces of jalapeño pepper with seeds.

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4. Carrot and Cilantro Soup

Makes 8 servings:

2Tbs                unsalted butter

2Tbs                extra virgin olive oil

1                      large onion, diced

2 pounds        carrots, peeled and diced

2 ribs               celery, chopped

8 cups             chicken stock (or vegetable)

½ cup             chopped cilantro (including stalks)

1tsp                  salt

½tsp                fresh ground pepper

¼tsp                cayenne pepper (for more heat use ½tsp)

crème fraîche for garnish (omit for vegan)

cilantro leaves for garnish

In large soup pot melt the butter and heat the oil. Add the onion and cook over a low heat until wilted, about 10 minutes. Add the carrots, celery, stock, cilantro, salt, black pepper and cayenne. Bring to the boil, reduce heat, cover and simmer until the carrots are tender, about 40 minutes. Allow to cool slightly, then puree the soup in batches. If serving chilled, put into the fridge—over night would be preferable. If serving hot, return to the soup pot and heat through. Perfect served with crème fraîche and fresh cilantro leaves.

 

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5. Mediterranean and Vegetable

Makes 12 servings:

1Tbs                extra virgin olive oil

2                      red peppers seeded and chopped

1                      yellow pepper seeded and chopped

1                      large onion coarsely chopped

2 ribs               celery, chopped

1                      medium zucchini chopped with skin on

3                      large carrots peeled and chopped into ½” dice

3                      garlic cloves, minced

6                      plum tomatoes chopped

28oz                can crushed tomatoes

1 cup              dry white wine

2 cups            tomato sauce

2 cups            water

2 tps                dried oregano

1Tbs                fresh chopped basil

1Tbs                fresh chopped parsley

In large soup pot heat the oil and add carrots, celery, peppers, onions, and minced garlic. Cook till vegetables are softened, about 10 minutes. Add water, wine, tomato sauce, crushed tomatoes, chopped plum tomatoes and dried oregano. Bring to a boil, then reduce heat and simmer until vegetables are almost tender about 15 minutes. Add coarse chopped unpeeled zucchini, fresh basil and parsley and simmer 15 minutes longer. Season with salt and pepper to taste.

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6. Roasted Red Pepper

 

Makes 6 Servings:

6   red bell peppers, cored, seeded and cut in half lengthwise

1 c. chopped onions

1 c. chopped leeks

3 small potatoes peeled and sliced

5 c. chicken/vegetable stock

4 tbsp. unsalted butter

1 tsp. sea salt

1 tsp. black pepper

 

Preheat oven broiler. Line a baking sheet with foil , lay half the peppers with the outsides up and broil until the skins are black and charred. Work in batches and transfer the roasted peppers to a large plastic bag and seal. Allow the peppers to “steam” in the bag for ten minutes. Remove the peppers, pull off and discard the skins. Coarsely chop the peppers and set aside.

Melt the butter in a large soup pot. Add the onions, leeks, salt and pepper. Saute over a low heat until the onions are soft and translucent-about 10-12 minutes.

Coarsely chop the remaining peppers and add them to the pot along with the potatoes, roasted peppers and stock. Bring to the boil, then lower the heat and simmer uncovered for 30 minutes until the vegetables are tender.

Transfer the soup in batches to a blender and process until smooth. Return to the pot and heat through.

Sue Taggart