Soup with Chicken, Vegetables, Quina and Flaxseed Oil

Ingredients

6 cups low-sodium chicken or vegetable broth
1 bone-in, skinless organic chicken breast
6 radishes, halved
2 carrots, cut into thin rounds
1 leek, well washed and thinly sliced
2 garlic cloves, smashed
1/2 cup uncooked quinoa
1 cup sugar snap peas, halved
1 Tbsp chopped fresh dill, plus more for garnish
1 Tbsp lemon juice
2 Tbsp flaxseed oil

Method

  1. Add all ingredients except peas, dill, lemon juice, and oil to large pot. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes, until chicken and quinoa are cooked through.
  2. Remove chicken from pot and shred. Discard bone and divide meat among 4 serving bowls.
  3. Stir remaining ingredients into pot and cook for about 3 minutes.
  4. Ladle broth, vegetables, and quinoa over chicken. Top with additional dill, if desired. Serve warm.

Makes 4 servings.

Source: Alive magazine

Peruvian-style Fish Chowder

Ingredients

2 tablespoons olive oil
2 red onions, very finely chopped
6 cloves garlic, very finely chopped
1 teaspoon ground cumin
3 tablespoons yellow chili paste
1 sprig oregano
1 corncob, cut into 1-1/4-inch slices
2 yellow potatoes, halved
2 liters fish broth (stock)
1/2 cup fava (broad) beans
2/3 cup chopped squash
2-3/4 oz cabbage, chopped
2-1/4 lb white croaker, grouper, or conger eel, cleaned and cut into 10 pieces
4 tablespoons whole (full-fat) milk
1/2 cup cooked white rice
salt and pepper

Method

  1. Heat the olive oil in a pan over low heat, add the onions and garlic, and saute for a few minutes until the onions have softened. Season with salt and pepper to taste, stir in the cumin and chili paste, and cook, stirring, for 5 minutes until fragrant.
  2. Add the oregano, corncob slices, and potatoes and pour over the fish broth (stock). Bring to a simmer, add the fava (broad) beans, chopped squash, and cabbage, and cook for 10 minutes, until the potatoes are just tender.
  3. Add the fish, cover the pan, and cook for 8 minutes until the fish is almost cooked.
  4. Add the milk and rice and cook for another 2-3 minutes. Adjust the seasoning to taste.
  5. Ladle the chowder into large shallow bowls. Serve hot.

Makes 4 servings.

Source: The Peru Cookbook

Turkey-style Vegan Pumpkin Soup

Ingredients

3 cups vegetable stock (broth)
1 cup red lentils, soaked in water overnight and drained
2 teaspoons ground turmeric
1-1/4 teaspoons ground cumin
1 tablespoon grated fresh ginger
1 teaspoon freshly ground black pepper, plus more as needed
1 teaspoon salt, plus more as needed
6 tablespoons olive oil
2-1/4 lb Hokkaido pumpkin, peeled and diced
1 onion, quartered
1 head of garlic, unpeeled
1 lemon, cut into 6 wedges
3 sprigs sage, halved
1/4 cup finely chopped parsley
1 teaspoon sweet paprika, to garnish

Method

  1. Preheat the oven to 440°F. Line a rimmed baking sheet with parchment paper.
  2. Pour the stock into a large saucepan, add the lentils, and bring to a boil, then reduce the heat to medium and simmer for 30 minutes, until the lentils are tender.
  3. Combine the turmeric, 1 teaspoon of the cumin, the ginger, 1 teaspoon freshly ground black pepper, salt, and 2 tablespoons of the olive oil in a large mixing bowl. Add the pumpkin and onion chunks and mix well to coat the vegetables in the spices.
  4. Transfer the pumpkin and onion to the prepared baking sheet and tuck the head of garlic and the lemon wedges in between the pumpkin and onion pieces.
  5. Arrange the sage around the pumpkin cubes. Bake for about 15 minutes, then remove the garlic and set aside.
  6. Return the other vegetables to the oven and bake for another 15 minutes.
  7. Discard the sage and peel the baked garlic. Scrape the pulp from the lemon wedges, removing the seeds. Reserve the peel.
  8. Using a food processor or high-speed blender, blend the garlic, lemon pulp, pumpkin, and onion in batches until smooth. Season to taste with salt and freshly ground black pepper.
  9. Finely chop the reserved roasted lemon peel.
  10. Heat the remaining olive oil in a small saucepan over medium heat. Stir in the parsley, lemon peel, paprika, and the remaining cumin. As the spices release their aroma, remove the pan from the heat.
  11. Ladle the soup into bowls, garnish with the spiced parsley and lemon peel, and serve.

Makes 4 servings.

Source: Vegan: The Cookbook

Jewish-Italian Vegetarian Bean and Pasta Soup

Ingredients

1-1/2 cups dried navy or cannellini beans, soaked at least 8 hours
2 tbsp olive oil
1 onion, finely chopped
1 stalk celery, finely chopped
1 carrot, finely chopped
1 lb fresh tomatoes, peeled, seeded and chopped, or 2 (8-oz) cans plum tomatoes, drained and chopped
3-4 garlic cloves, peeled and crushed
2 vegetable bouillon cubes, crumbled
2 bay leaves
2 tsp dried rosemary, crumbled
1 tsp dried sage, crumbled
1 cup small pasta shapes, such as shells, bows, or wheels
3 tbsp chopped fresh parsley
3 tbsp shredded fresh basil leaves
salt and freshly ground black pepper

Method

  1. Drain soaked beans. In a large Dutch oven or saucepan, combine beans and 1 quart water. Over high heat, bring to a boil. Skim off any foam which comes to the surface, reduce heat and simmer until beans are tender, 1 to 1-1/2 hours. Add water occasionally so beans remain covered. Remove from heat.
  2. In another large saucepan, over medium heat, heat olive oil. Add chopped onion and cook until onion begins to soften, 4-5 minutes.
  3. Add chopped celery and chopped carrot and continue cooking 4-5 minutes longer.
  4. Add chopped tomatoes, garlic, bouillon cubes, bay leaves, rosemary, and sage and bring to a boil.
  5. Cook, uncovered, until vegetables are tender, about 5 minutes.
  6. Add cooked beans and 1 quart cooking liquid (make up liquid with water, if necessary).
  7. Bring soup to a boil. Add pasta and cook, uncovered, until pasta is tender, 8-10 minutes.
  8. Stir in chopped parsley and shredded basil. Season with salt and freshly ground black pepper. Garnish each portion with a fresh basil leaf.

Makes 6 servings.

Source: Healthy Vegetarian Cooking

Korean-style Spicy Pork Bone Soup

Ingredients

3 to 4 lb meaty pork neck bone
5 thin slices fresh ginger
1 tbsp minced ginger
12 cups water
1 yellow onion, halved, sliced
2 tbsp Korean soybean paste
1 tbsp Korean red pepper paste (gochujang)
10 small, thin dried red chilies
2 tbsp Korean coarse red pepper powder
8 cloves garlic, minced
3 tbsp green perilla seeds plus more for garnish
4 large white potatoes, peeled, quartered
1/4 suey choy, cut into bite-sized pieces
12 fresh perilla leaves, sliced in thick strips
4 green onions, trimmed, thinly sliced

Method

  1. Bring a large pot of water to boil over high heat. Add pork and sliced ginger. Cook 7 minutes. Drain, discarding ginger. Rinse pork.
  2. Add 12 cups water to the pot. Add pork, onion, soybean paste, hot pepper paste and chilies. Bring to a boil over high heat. Reduce heat to medium, Cover and cook for 1 hour (add water if necessary).
  3. Mix red pepper powder, garlic, minced ginger and perilla seeds into the soup. Bring to a boil again. Reduce heat to low, cover and cook for 1 hour. Add potatoes and suey choy. Cover and cook for 30 more minutes or until potatoes are tender but not mushy.
  4. Stir in perilla leaves. Add salt to taste.
  5. To serve, divide pork bones and potatoes among 4 large bowls. Add equal portions of broth. Sprinkle with green onions and perilla seeds before serving.

Makes 4 servings.

Source: Hong Kong magazine