Vegetarian Borscht

Ingredients

1 Tbsp grapeseed oil or sunflower oil
1 yellow onion, chopped
1/2 tsp salt
4 medium red beets, peeled and chopped into 1-inch pieces
2 medium red-skinned unpeeled potatoes, cut into 1-inch pieces
2 large carrots, peeled and sliced
3 cups shredded red cabbage
3 garlic cloves, chopped
2 Tbsp tomato paste
1 Tbsp honey
2 tsp paprika
1/2 tsp black pepper
1/4 tsp cinnamon
5 cups salt-free vegetable broth
1 bay leaf
1 1/2 cups cooked or canned chickpeas
2 Tbsp balsamic vinegar
1/2 cup baby red Russian kale, optional
1/2 cup plain yogurt
1/4 cup chopped dill
2 Tbsp prepared horseradish

Method

  1. Heat oil in a 6-Litre large saucepan over medium heat. Add onion and salt. Heat until onion has softened and is beginning to brown, about 5 minutes.
  2. Add beets, potatoes, and carrots to pan. Cook for 5 minutes.
  3. Add cabbage and garlic. Stir and cook for another 3 minutes.
  4. Add tomato paste, honey, paprika, black pepper, and cinnamon to pan. Stir and cook for 30 seconds.
  5. Place broth and bay leaf in pan. Bring to a boil, reduce heat to low, and simmer, covered, for 20 minutes.
  6. Stir in chickpeas and balsamic vinegar and continue to simmer, uncovered, until beets are tender, about 20 minutes.
  7. Fold in baby kale, if using.
  8. In bowl, stir together yogurt, dill, horseradish, and a pinch of salt.
  9. Place soup in serving bowls and top with a swirl of yogurt sauce.

Makes 6 servings.

Source: Alive magazine

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Turkey and Vegetable Gumbo

Ingredients

4 oz turkey sausages, cut into 1-inch slices
1 onion, chopped
2 garlic cloves, peeled and minced
2 celery stalks, sliced crosswise
1 red bell pepper, seeded, deribbed and chopped
2 teaspoons chili powder
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh oregano
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon hot pepper sauce
12 oz sliced okra
3 large tomatoes, peeled, seeded and diced
1/2 cup uncooked pearl barley
3 cups chicken stock or reduced sodium chicken broth

Method

  1. Coat a large nonstick saucepan with nonstick cooking spray and place over medium heat. Add the sausage and saute until browned all over and no longer pink in the center, about 5 minutes.
  2. Add the onion, garlic, celery and bell pepper. Saute until the vegetables are tender, about 5 minutes.
  3. Add the chili powder, thyme, oregano, bay leaf, salt, hot pepper sauce, okra, tomatoes, barley and stock or broth and bring to a boil. Reduce the heat to low and simmer, stirring frequently, until the gumbo thickens and the barley is tender, about 30 minutes. Remove and discard the bay leaf.
  4. To serve, divide among 4 individual bowls.

Makes 4 servings.

Source: Cooking for Healthy Living

Leek and Potato Soup

Ingredients

1 oz butter
1 lb leeks, sliced and washed
1 medium onion, chopped
12 oz potatoes, peeled and diced
8 cups chicken or vegetable stock
salt and freshly ground black pepper

Method

  1. Melt the butter in a saucepan. Add the leeks, onion and potatoes and cook gently for about 5 minutes until the onion is soft but not browned.
  2. Stir in the stock, salt and pepper, bring to the boil, cover and simmer for about 45 minutes until the vegetables arc soft.
  3. Use a hand blender to process until smooth. Season to taste.
  4. Serve with Cheese and Carrot Soda Bread, Bacon Rolls or your choice of bread.

Makes 4 to 6 servings.

Source: Soups and Starters

Borscht with Fresh Dill

Ingredients

6 beets, peeled and diced
3 carrots, coarsely grated
1 white onion, chopped
3 cups (9 oz) shredded cabbage
1-3/4 cups canned vegetable broth
5 cups water, plus more if needed
1/2 teaspoon ground pepper
3 tablespoons lemon juice
6 tablespoons low-fat sour cream
1/3 cup chopped fresh dill

Method

  1. In a large saucepan, bring the beets, carrots, onion, cabbage, broth, water, and pepper to a boil.
  2. Reduce heat to low, cover, and simmer until the beets are tender, 20-25 minutes. If the soup seems too thick, stir in 1/4 cup additional water.
  3. Remove from heat and stir in the lemon juice.
  4. To serve hot, ladle into individual bowls. Top each with 1 tablespoon of the sour cream and sprinkle with the dill.
  5. To serve cold, cool to room temperature, then cover and refrigerate until thoroughly chilled, at least 4 hours or up to 3 days. Ladle into cups and top with the sour cream and dill.

Makes 6 servings.

Source: Mayo Clinic

Curried Potato, Leek, and Apple Soup

Ingredients

1-3/4 cups canned vegetable broth
5 cups water
3 large russet potatoes, peeled and coarsely chopped
3 leeks, white part only, thinly sliced
1 tart green apple such as Granny Smith, peeled, cored, and chopped
2 teaspoons curry powder
2 teaspoons lemon juice
1/2 teaspoon ground cumin
3 tablespoons chopped fresh flat-leaf (Italian) parsley

Method

  1. Ina pan over high heat, bring the broth, water, potatoes, leeks, apple, curry powder, lemon juice, and cumin to a boil.
  2. Reduce heat to medium-low, partially cover, and cook until the vegetables are very tender, about 20 minutes.
  3. Use a hand blender to process the soup until smooth. Reheat as needed.
  4. To serve, ladle into individual bowls. Top each with an equal amount of the parsley.

Makes 6 servings.

Source: Mayo Clinic