Posted Nov 12, 2011
Italian Sausage Soup
1/2 pounds sweet Italian sausage, ground
2/3 cup uncooked long-grain white rice
6 cups beef broth (low sodium if desired)
1 15-ounce can navy beans, rinsed and drained
1 15-ounce can diced tomatoes
1/4 teaspoon pepper
1 10-ounce box frozen spinach, thawed and drained and squeezed dry
Cook ground sausage over medium heat in a soup pot until the meat is browned and crumbly. Add rice, beef broth, beans, tomatoes and pepper. Bring to a simmer. Cover and cook 12 to 15 minutes or until rice is tender. Stir in chopped spinach and let simmer for a few minutes.
Yield: Serves 8 (1-cup).
Approximate nutritional analysis per serving: 143 calories, 2.5 grams fat, 8 milligrams cholesterol, 23 grams carbohydrates, 9 grams protein, 736 milligrams sodium, 4 grams fiber.
Farro-Lentil Soup
2 tablespoons extra-virgin olive oil, plus more for serving
2 large yellow onions, chopped
1 cup peeled, diced sweet potato or winter squash
Sea salt
1 tablespoon plus 2 teaspoons Madras curry powder
2/3 cup semipearled farro
1 1/4 cups green or black lentils, picked over
6 to 7 cups vegetable broth or water
1 cup Greek-style yogurt or creme fraiche
Grated zest and juice of 1/2 lemon, or to taste
Heat the oil in a large soup pot over medium-high heat. Stir in the onions and sweet potato. Add a big pinch of salt and saute until the onions soften a bit, a couple of minutes.
Add the curry powder; stir until onions and sweet potatoes are coated and the curry is fragrant, a minute or so.
Add the farro, lentils and 6 cups broth. Bring to a boil, lower heat, and simmer, covered, for 25 minutes. (If using whole farro, instead of semi-pearled, increase cooking time to 50 minutes.)
Taste and season with more salt, if needed. Stir together the yogurt, lemon zest and juice, and 1/4 teaspoon salt. Serve each bowl of soup topped with a dollop of lemon yogurt and a drizzle of olive oil.
Yield: Serves 8.
Ham and Bean Soup
STOCK:
1 meaty ham bone from a leftover ham
16 cups water
5 sprigs parsley
1 medium onion, quartered
2 carrots, peeled, cut into chunks
2 ribs celery, with leaves, cut into chunks
SOUP:
1 tablespoon canola oil
1 large onion, peeled, chopped
2 large carrots, peeled, sliced into 1/4-inch-thick pieces
3 ribs celery, sliced
Stock from above
1 1/2 to 2 cups leftover diced ham plus ham picked from bone
1 32-ounce jar Great Northern beans
Salt and pepper to taste
1/2 cup chopped parsley (optional)
To make the stock: In a large stock pot place ham bone, water, parsley, onion, carrots and celery. Place over medium heat until it just begins to bubble. Cover slightly, reduce heat to simmer and simmer for 1 1/2 to 2 hours. Add more water if needed.
Remove the bone and set it aside. Strain the stock back into the pot. Or strain into a bowl, cool and refrigerate overnight. Pick off any meat from the bone, discard fat and chop the meat.
To make the soup: In a large soup pot, heat the oil over medium heat. Add the onion, carrots and celery. Saute about 5 minutes or until the onions are softened. Add the stock, chopped ham and beans; heat over medium heat. Simmer about 45 minutes or until carrots are softened. Just before serving, season with salt and pepper and stir in the parsley.
Yield: Serves 12.
Approximate nutritional analysis per serving: 185 calories, 19 percent of calories from fat, 4 grams fat (1 gram saturated), 27 grams carbohydrates, 11 grams protein, 515 milligrams sodium, 10 milligrams cholesterol, 6 grams fiber.
Tuscan Bean and Tomato Soup
1/4 cup butter
2 pounds baking potatoes (about 3), peeled and diced into 1/2 -inch pieces
1 leek, diced
3 onions, diced and divided
3 cups diced celery (about 8 stalks), divided
1 28-ounce can tomatoes
1 pound plum tomatoes (about 4), halved lengthwise
1 teaspoon light brown sugar, more to taste
1 tablespoon dried oregano
1 tablespoon dried basil
2 quarts vegetable broth
Salt and pepper to taste
2 cups diced carrot (about 4 carrots)
2 cups diced fennel (from about 2 bulbs)
4 cups cooked cannellini beans (white Italian kidney beans), from about 2 15-ounce cans, drained, or 1/2 pound dry
In a 5-quart heavy-bottom pot, melt the butter over medium-high heat. Stir in the potato, leek and all but 2 cups each of the onion and celery and cook, stirring frequently, until the onion just begins to color, about 10 to 12 minutes.
Add the canned tomatoes, plum tomatoes and brown sugar, stirring to crush the tomatoes and scrape any flavoring from the bottom of the pan.
Stir in the oregano, basil and vegetable broth. Bring the mixture to a boil then reduce the heat to a simmer. Loosely cover the pan and continue to simmer until the vegetables break down and the soup begins to thicken, about 45 minutes. Remove from heat and puree the soup using an immersion blender, or in batches using a regular blender. Taste and season with 1 teaspoon salt and several grinds of black pepper, or as desired (the salt content of vegetable broth will vary by brand).
Stir in the carrot, fennel and remaining onion and celery. Continue to simmer gently until the vegetables are tender, 20 to 25 minutes, stirring frequently. About 10 minutes before the vegetables are tender, stir in the beans to warm. Taste and adjust the seasoning as desired.
This makes about 4 quarts soup, and will keep for up to 1 week, covered and refrigerated.
Yield: Serves 16.
Approximate nutritional analysis per serving: 177 calories, 5 grams protein, 32 grams carbohydrates, 7 grams fiber, 4 grams fat (2 grams saturated), 8 milligrams cholesterol, 6 grams sugar, 539 milligrams sodium.
Crockery Cooker Calico Ham and Bean Soup
1 pound bean mix for soup 6 cups water
2 cups ham, cut into 1/2 -inch cubes
1 cup chopped onion
1 cup chopped carrot
1 to 2 teaspoons Italian herbs
1/2 teaspoon salt
1/2 teaspoon black pepper
2 bay leaves
Rinse beans in colander under running water. Sort out any dirt or small pebbles. Drain.
In a large slow cooker combine all ingredients.
Cover and cook on low heat setting for 8 to 10 hours or on high heat setting for 4 to 5 hours.
Discard bay leaves before serving.
Yield: Serves 8.
Black Bean Soup with Shrimp and Rice
Olive oil spray
3/4 pound peeled shrimp
1 cup sliced onion
3 medium garlic cloves, crushed
2 cups rinsed and drained canned black beans
1 cup drained canned diced tomatoes
2 cups fat-free, low-sodium chicken broth
1/4 cup long-grain white rice
1 teaspoon ground cumin
Salt and freshly ground pepper
Several drops hot pepper sauce
2 tablespoons chopped cilantro (optional)
Heat a large saucepan over medium-high and spray with olive oil. Add shrimp and saute, turning once, until pink, about 2 minutes. Remove to a plate. Add onion and the pan and saute 2 minutes. Add garlic and cook 1 more minute. Add the beans, tomatoes, chicken broth and rice. Bring to a boil and cook 10 minutes, or until rice is cooked through. Stir in cumin and salt and pepper to taste. Return shrimp to saucepan for a few seconds to warm through. Add hot pepper sauce or serve on the side. Serve in large soup bowls, sprinkled with cilantro.
Yield: Serves 2.
Approximate nutritional analysis per serving: 586 calories, 10 percent of calories from fat, 6.7 grams fat (1.2 grams saturated, 2.3 grams monounsaturated), 258 milligrams cholesterol, 56.6 grams protein, 75.5 grams carbohydrates, 18.1 grams fiber, 840 milligrams sodium.
Soup Fasolia
16 ounces dried white beans
2 large onions, peeled and diced
4 large carrots, peeled and diced
3 celery ribs, diced
1/2 cup olive oil
1 16-ounce can chopped tomatoes
1/4 cup chopped parsley
1 tablespoon dried thyme
Salt and freshly ground pepper
1 tablespoon fresh lemon juice
Soak beans overnight. Drain, cover with water and bring to a boil over high heat. Drain and rinse again. Return to pot and cover with 2 inches of cold water. Bring to a boil, reduce heat and simmer.
Saute onion, carrots and celery in olive oil until golden. Add to the beans with the tomatoes and their juice, parsley, thyme and salt and pepper to taste.
Cover pot and simmer until soup has thickened and beans are tender, about 2 hours. Check often to avoid sticking, adding more water if necessary. Remove from heat and stir in lemon juice.
Yield: Serves 6.
Approximate nutritional analysis per serving: 434 calories, 38 percent of calories from fat, 18.9 grams fat (2.7 grams saturated, 13.2 grams monounsaturated), no cholesterol, 17.2 grams protein, 52.4 grams carbohydrates, 13.3 grams fiber, 109.2 milligrams sodium.
Black Beans Valdes-Fauli with Tomato Sauce and Pimientos
1 pound dried black beans
1 cup extra-virgin olive oil
4 garlic cloves, finely chopped
1 medium yellow onion, finely chopped
1 medium green bell pepper, seeded, deveined and finely chopped
1 12-ounce jar roasted pimientos, drained (liquid reserved) and finely chopped (or 1 peeled, seeded and chopped fire-roasted red bell pepper)
1/2 cup tomato sauce
1 1/4 teaspoons salt
1/2 teaspoon freshly ground pepper
1 teaspoon sugar
1 teaspoon distilled white vinegar
Place beans in a bowl and rinse under cold running water. Drain and place in a large pot with 14 cups water. Bring to boil over high heat. Lower the heat to medium-low and simmer until beans are very tender, 1 1/2 to 2 hours.
Heat the oil in a medium skillet. Saute the garlic, onion and bell pepper until the vegetables soften and begin to caramelize, about 15 minutes. Add the pimientos and cook 5 more minutes. Add the tomato sauce and cook, stirring, for 10 minutes. Stir the mixture into the black beans. Add the salt and pepper and simmer for about 15 minutes. Stir in the sugar, vinegar, and reserved pimiento liquid. Continue simmering over medium-low heat, stirring occasionally, until the bean broth thickens, about 1 hour.
Yield: Serves 6.
Approximate nutritional analysis per serving: 615 calories, 53 percent of calories from fat, 37.4 grams fat (5.3 grams saturated, 26.4 grams monounsaturated), no cholesterol, 17.7 grams protein, 56 grams carbohydrates, 13.6 grams fiber, 500.9 milligrams sodium.
Caldo Gallelgo
2 pounds dry Great Northern beans
1 meaty ham bone
1 medium cabbage, chopped
3 bundles fresh turnip greens, chopped (or 3 bags frozen chopped greens)
8 medium red potatoes cut in uneven slices or cubes
3 medium turnips cut in uneven slices or cubes
6 good quality Spanish-style sausages (such as El Mino, El Quijote or Riojano), cut lengthwise, then crosswise
1 tablespoon unto (see note), finely chopped and mashed
2 tablespoons salt, or to taste
Rinse the beans and ham, and place in a large pot with 10 cups water. Bring to a boil, reduce heat to a low simmer and cook 15 minutes or so. Add 3 cups cold water, bring back to a boil, reduce heat to a low simmer and cook 15 minutes. Repeat 7 more times, adding 3 cups water and simmering 15 minutes, until you have used 34 cups water total. At this point, the beans should be getting soft.
Add the cabbage, bring to a boil, reduce heat and simmer 10 minutes. Add the turnip greens, bring to a boil, reduce heat and simmer 20 minutes. Add the potatoes, turnips, sausage, unto and salt. Stir the ingredients and increase heat to let them come up to a boil. Reduce to a low fire and let simmer until potatoes are done. Remove ham bone from soup, chop the meat and return it to the soup.
Note: Unto is aged, salted, pork belly fat.
Yield: Serves 20.
Approximate nutritional analysis per serving: 240 calories, 17 percent of calories from fat, 5 grams fat (2 grams saturated, 2 grams monounsaturated), 10 milligrams cholesterol, 15 grams protein, 37 grams carbohydrates, 13 grams fiber, 902 milligrams sodium.
Pasta, Pesto and Bean Soup
Olive oil spray
1/2 medium onion, sliced (about 1 cup)
2 medium carrots, sliced (about 1 cup)
2 1/2 cups fat-free, low-salt chicken broth
1 cup dry white wine
1/3 cup acini pepe pasta
1 cup rinsed and drained canned cannellini beans
1/2 cup frozen peas
Several drops hot pepper sauce
3 tablespoons prepared pesto sauce
Heat a large sauce pan over high heat and spray with olive oil. Add onion and carrots and saute, stirring, 3 minutes. Add broth, wine, pasta and beans. Reduce heat to medium and simmer, uncovered, 15 minutes. Add peas and hot pepper sauce; simmer 5 more minutes. Remove soup from heat and stir in pesto sauce.
Yield: Serves 2.
Approximate nutritional analysis per serving: 570 calories, 20 percent of calories from fat, 12.4 grams fat (2.8 grams saturated, 8.3 grams monounsaturated), 8 milligrams cholesterol, 22.9 grams protein, 72.5 grams carbohydrates, 12.1 grams fiber, 1,026 milligrams sodium.
Slow Cooker Two-Bean Vegetable Soup
1 tablespoon olive oil
3 medium onions, finely chopped
3 carrots, peeled and diced
1 bulb fresh fennel, base and feathery leaves discarded, cut in half lengthwise, cored, thinly sliced crosswise; see cook’s notes
1 teaspoon fennel seeds, toasted; see cook’s notes
1 28-ounce can diced tomatoes, including juice
6 cups chicken broth
2 baking potatoes, peeled, finely diced 2 (14 to 19 ounces each) cans white beans, drained and rinsed
2 cups frozen sliced green beans; see cook’s notes
2 teaspoons paprika dissolved in 1 tablespoon water
Salt, if needed
Freshly ground black pepper
FOR PISTOU:
4 cloves garlic, peeled 1 cup packed fresh basil leaves 1/2 cup finely grated Parmesan cheese 1/4 cup extra-virgin olive oil
Cook’s notes: If fresh fennel isn’t available, substitute 6 stalks of celery, diced. To toast fennel seeds, place seeds in small, dry skillet. Place on medium heat and shake handle frequently to lightly brown evenly, about 2 to 3 minutes. If you prefer to use fresh green beans, cut them into 2-inch lengths and blanch them in boiling water for about 4 minutes or until cooked tender-crisp. Add them to slow cooker after stirring in the paprika. For a tasty variation, add 2 cups of cooked small pasta, such as elbow macaroni, along with the paprika.
In large, deep skillet, heat oil over medium heat. Add onions, carrots and sliced fennel bulb. Stirring frequently, cook until vegetables start to soften, about 7 minutes. Add toasted fennel seeds and cook, stirring frequently, for 1 minute. Add tomatoes with juice and bring to boil. Transfer to large slow cooker.
Add broth, potatoes, white beans and green beans. Cover and cook on low setting for 8 hours or on high for 4 hours, or until vegetables are tender. Stir in paprika solution and season to taste with salt (if using) and pepper. Cover and cook on high setting for 20 minutes.
Meanwhile, prepare pistou: In food processor fitted with the metal blade, drop in garlic through the feed tube with motor running. Process until garlic is minced. Stop and remove lid. Add basil and cheese; return lid and process until smooth. With motor running, add oil in thin stream through feed tube.
Ladle soup into bowls and top each with a dollop of pistou.
Yield: Serves 4.
Approximate nutritional analysis per serving: 498 calories, 48 percent of calories from fat, 26.5 grams fat, 29.5 grams protein, 31.7 grams carbohydrates, 2.2 grams fiber, 1,583 milligrams sodium, 22 milligrams calcium.
Turkey Noodle Soup
1 tablespoon extra-virgin olive oil
2 cloves garlic, thinly sliced
1 yellow onion, chopped
2 teaspoons chopped thyme
3 1/2 to 4 cups low-sodium chicken broth
2 cups baby spinach
2 cups cubed or shredded turkey or chicken
1 1/2 cups uncooked wide egg noodles
1 15-ounce can cannellini beans, drained
1 14.5-ounce can sliced carrots, drained
Salt and pepper to taste
Heat oil in a large pot over medium-high heat. Add garlic and onions and cook for 3 minutes.
Add thyme and stir to blend.
Add broth, spinach, turkey, noodles, beans, carrots, salt and pepper and stir well.
Bring to a boil, reduce heat, cover and simmer about 15 minutes, or until noodles are tender. Ladle into bowls and serve.
Yield: Serves 4.
©2011 the Grand Forks Herald (Grand Forks, N.D.)