I've found that these soups have been a hit with my Private Chef clients whenever they've requested healthy meal ideas, plus you'll see how many natural ingredients they contain and how simple they are to prepare yet yield fantastic results you will love! Good for whatever diet you're on too, easily adaptable to your lifestyle and freeze wonderfully, so make a lot and freeze in individual containers so they're ready for an office lunch or a quick dinner. Pair them up with a great sandwich (how about those grilled sandwiches?) for an even heartier meal, but whichever way you decide to present these, you'll have a winning meal!
I use as many fresh ingredients as possible but for those of you with a busy schedule there are other options you can use that will still yield nutritious results, so go ahead and use natural stocks or frozen veggies or prepared ingredients as long as you know they are good quality and you can save time to get an even faster meal on the table for you. Luckily for us there are many alternatives available at your local A&P to choose from, so don't let this stop you from having a wonderfully comforting soup. Here we go:
VEGETARIAN TUSCAN KALE AND WHITE BEAN SOUP.- Amazing flavor, super low calorie, low fat plus you can make it with chicken or turkey if you want but it truly doesn't need anything more. We love it anytime, it's fantastic!
1 cup diced yellow onion
4 large garlic cloves, roughly chopped
4 cups vegetable broth (or chicken) or 1 (32-ounce) box low-sodium vegetable broth (more if needed)
4 cups packed chopped kale, ribs removed
2 cups diced Roma Tomatoes or 1 (14.5-ounce) can Italian-style diced tomatoes
2 cups white beans, cooked or 1 (14.5-ounce) can no-salt-added cannellini beans, drained and rinsed
2 large carrots, peeled and sliced or 1 (14.5-ounce) can sliced carrots, drained
Parmesan or other hard grating cheese as a topping when serving
In a large pot, heat the olive oil over medium heat. Add the onion and cook 3 minutes to make soft. Add the garlic and cook 1-2 minutes but don't burn. Add broth and tomatoes (and fresh carrots, if using) and cover. You can add more stock or water so that the vegetables are covered. Cook about 15 minutes and check carrots, they should be tender but still firm. Add kale and cook an additional 5 minutes or until kale is tender. If using canned carrots then add them along with the kale. Add beans and heat thoroughly. Check the seasonings and add salt and pepper if needed. Serve hot.
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ITALIAN MEATBALL WEDDING SOUP.- Here's a take on a classic soup which can be made in a snap yet still deliver lots of flavor and nutrition. You can use ready-made frozen meatballs or use my shortcut and use any type sausage you like.
2 tablespoon virgin olive oil
2 cups onions, finely chopped
2 carrots, peeled and chopped small
2 cups Roma tomatoes, diced or 1 (15-ounce) can Italian-style diced tomatoes with garlic/oregano/basil
2-3 garlic cloves, peeled and finely chopped or pressed
1 teaspoon dried oregano (or 2 teaspoons Italian Seasoning instead of the oregano and basil)
1 teaspoon dried basil
6 cups organic vegetable broth (either freshly made or packaged)
4 ounces elbow pasta or your choice
3-4 sausages, your choice (I like chicken & basil) or 1 (16-ounce) package vegan meatballs (see note)
3 cups fresh organic spinach, washed & roughly chopped
1/2 teaspoon red pepper flakes (optional)
Sea salt and ground black pepper
2-3 tablespoons grated Parmesan cheese (optional)
In a large pot, add the olive oil over medium high heat and add the red pepper flakes, onions,carrots and garlic, if using, and cook for about 1-2 minutes. You can also toast the other seasonings along with it. Add the tomatoes and broth and bring to a boil. Simmer about 10 minutes. Add pasta, meatballs, spinach and Italian seasoning and cook until the pasta is tender and meatballs are cooked through, about 8 minutes. Season to taste with salt and pepper. Ladle into bowls and serve. Sprinkle with Parmesan if desired.
NOTE: If using sausages instead then remove the sausage casings by cutting the casing down the length of the sausage and taking out the meat. Cut the sausages in 1 inch portions and roll each piece into a ball so you have your meatballs. If you want firmer meatballs then place them in a baking pan with some PAM on it and bake in the oven at 350F until they are browned. Check every 15 minutes or so, then they're done, add to the soup. I would suggest you do this first and have them ready.You can also use this technique whenever you want great meatballs but don't want to grind the meat, season, etc. Just buy fresh made sausages at your local market and use them instead.
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MEXICAN RED CHICKEN POZOLE.- Hearty, wonderful and very satisfying, you'll love it! Can be made ahead and reheated and great for Brunch too! Freezes very well.
Accompaniments:
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ITALIAN MEATBALL WEDDING SOUP.- Here's a take on a classic soup which can be made in a snap yet still deliver lots of flavor and nutrition. You can use ready-made frozen meatballs or use my shortcut and use any type sausage you like.2 tablespoon virgin olive oil
2 cups onions, finely chopped
2 carrots, peeled and chopped small
2 cups Roma tomatoes, diced or 1 (15-ounce) can Italian-style diced tomatoes with garlic/oregano/basil
2-3 garlic cloves, peeled and finely chopped or pressed
1 teaspoon dried oregano (or 2 teaspoons Italian Seasoning instead of the oregano and basil)
1 teaspoon dried basil
6 cups organic vegetable broth (either freshly made or packaged)
4 ounces elbow pasta or your choice
3-4 sausages, your choice (I like chicken & basil) or 1 (16-ounce) package vegan meatballs (see note)
3 cups fresh organic spinach, washed & roughly chopped
1/2 teaspoon red pepper flakes (optional)
Sea salt and ground black pepper
2-3 tablespoons grated Parmesan cheese (optional)
In a large pot, add the olive oil over medium high heat and add the red pepper flakes, onions,carrots and garlic, if using, and cook for about 1-2 minutes. You can also toast the other seasonings along with it. Add the tomatoes and broth and bring to a boil. Simmer about 10 minutes. Add pasta, meatballs, spinach and Italian seasoning and cook until the pasta is tender and meatballs are cooked through, about 8 minutes. Season to taste with salt and pepper. Ladle into bowls and serve. Sprinkle with Parmesan if desired.
NOTE: If using sausages instead then remove the sausage casings by cutting the casing down the length of the sausage and taking out the meat. Cut the sausages in 1 inch portions and roll each piece into a ball so you have your meatballs. If you want firmer meatballs then place them in a baking pan with some PAM on it and bake in the oven at 350F until they are browned. Check every 15 minutes or so, then they're done, add to the soup. I would suggest you do this first and have them ready.You can also use this technique whenever you want great meatballs but don't want to grind the meat, season, etc. Just buy fresh made sausages at your local market and use them instead.
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MEXICAN RED CHICKEN POZOLE.- Hearty, wonderful and very satisfying, you'll love it! Can be made ahead and reheated and great for Brunch too! Freezes very well.
- 1 large head garlic, peeled and sliced (reserve 2 cloves for salsa)
- 12 cups water
- 4 cups chicken broth
- 1 whole chicken, cut in parts or buy it already cut up
- 1 teaspoon dried oregano (preferably Mexican), crumbled
- 2 ounces dried Guajillo Chiles or New Mexico red chiles, de-stemmed and de-seeded
- 1 1/2 cups boiling-hot water
- 1/4 large white onion
- 3 teaspoons salt
- two 30-ounce cans white hominy, drained
- 8 corn tortillas
- about 1 1/2 cups vegetable oil
Accompaniments:
- diced avocado
- thinly sliced iceberg or romaine lettuce
- chopped white onion
- diced radishes
- lime wedges
- dried oregano
- dried hot red pepper flakes
Peel garlic cloves and reserve 2 for chile sauce. Slice the remaining garlic. In a heavy pot bring the water and broth just to a boil with sliced garlic and chicken. Skim the surface and add oregano. Gently simmer chicken, uncovered, until tender, about 1 hour. Remove chicken, allow to cool and then shred.
While the chicken is simmering, wearing protective gloves, discard stems from chiles and in a bowl combine chiles with boiling-hot water. Soak chiles, turning them occasionally, 30 minutes so they get soft. Cut onion into large pieces and in a blender purée with chiles, their soaking liquid, reserved garlic, and 2 teaspoons salt until smooth. This is your sauce for the pozole.
Rinse and drain hominy. Return chicken to broth mixture and add chile sauce, hominy, and remaining teaspoon salt. Simmer pozole 30 minutes and, if necessary, season with salt. Pozole may be made 2 days ahead and chilled, covered.
While pozole is simmering, stack tortillas and halve. Cut halves crosswise into thin strips. In a skillet heat 1/2 inch oil until hot but not smoking and fry tortilla strips in 3 or 4 batches, stirring occasionally, until golden, 1 to 2 minutes. Transfer tortilla strips with a slotted spoon to brown paper or paper towels to drain. Transfer tortilla strips to a bowl. Taste the broth and insure the seasonings are the way you like them.
To serve: Have all the accompaniments ready and on the table so that each person can top their Pozole with their favorites. Serve soup in bowls and then top with onion, lettuce, radishes, oregano, some chile flakes and a little lemon juice. Finish with the fried tortilla strips.
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SOUTHERN TURKEY GUMBO.- If you've never tried Gumbo this is the one to try, it's great! Full of veggies and flavor, sure to become a family favorite too! Great done ahead and reheated for any time....
1 tablespoon extra virgin olive oil
2 cloves garlic, finely chopped
1 small yellow onion, chopped
2 cups green bell pepper, cut in strips or 1 (16-ounce) package frozen bell pepper strips
2 cups okra, blanched and cut or 1 (6-ounce) package frozen cut okra
1 cup fresh or frozen corn
2 cups tomato, chopped or 1 (28-ounce) can diced tomatoes, with their liquid
4 cups vegetable or chicken broth, either fresh or store-bought
1 pound turkey meat, skin removed, can be breast, leg or thigh
1 cup cooked brown rice (but you can use uncooked white rice too, just add a little more liquid)
Salt and pepper to taste
Hot sauce to taste
1 tablespoon extra virgin olive oil
2 cloves garlic, finely chopped1 small yellow onion, chopped
2 cups green bell pepper, cut in strips or 1 (16-ounce) package frozen bell pepper strips
2 cups okra, blanched and cut or 1 (6-ounce) package frozen cut okra
1 cup fresh or frozen corn
2 cups tomato, chopped or 1 (28-ounce) can diced tomatoes, with their liquid
4 cups vegetable or chicken broth, either fresh or store-bought
1 pound turkey meat, skin removed, can be breast, leg or thigh
1 cup cooked brown rice (but you can use uncooked white rice too, just add a little more liquid)
Salt and pepper to taste
Hot sauce to taste
Heat oil in a large pot over medium heat. Add garlic and onion and cook, stirring occasionally, until softened, about 5 minutes. Add peppers, okra, corn and tomatoes and stir well. Nestle turkey meat in pot, add stock and bring to a boil. Cover, reduce heat and simmer, stirring occasionally, until turkey falls easily off of the bone, about 1 1/2 hours. Remove turkey meat, discard bone and then shred meat and return to pot. Stir in rice, salt, pepper and hot sauce and cook about 10 minutes more.
Taste and adjust seasonings, salt and black pepper, until correct. You can also add more vegetables as desired, like carrots, peas, green beans, red bell pepper, etc. your choice. You can also make it as liquid as you like or leave it thicker.
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I hope you will try these and let me know how you liked them. They are popular at my house and you can bet they will be appearing soon on my Fall/Winter table. Most are so complete they can be served as a one dish meal but you can add a side salad or an appetizer for an even heartier meal. How about some great rustic bread or cornbread? These would be good too.
Sending everyone well wishes, we'll talk soon............
Taste and adjust seasonings, salt and black pepper, until correct. You can also add more vegetables as desired, like carrots, peas, green beans, red bell pepper, etc. your choice. You can also make it as liquid as you like or leave it thicker.
*****************************
I hope you will try these and let me know how you liked them. They are popular at my house and you can bet they will be appearing soon on my Fall/Winter table. Most are so complete they can be served as a one dish meal but you can add a side salad or an appetizer for an even heartier meal. How about some great rustic bread or cornbread? These would be good too.
Sending everyone well wishes, we'll talk soon............
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