Suggested Recipes - Soups
Kale and Carrot Soup
- 2-3 cloves of fresh garlic (more if you like)
*Chop garlic 10 minutes before you sauté to
increase its anti-cancer benefits.
- 1 small onion, peeled and chopped
- 1-2 tbsp. olive oil
- 1 inch of peeled fresh ginger, chopped or
grated.
- 2-1 inch cinnamon sticks, left whole
- 2 bay leaves, left whole
- 1/2 lb. carrots, chopped
- 4 cups, cleaned (washed) or torn kale
- 1 large partially cooked sweet potato, peeled
and cubed
*Can cook in microwave for 8-10 minutes
Sauté first six ingredients until tender,
but not brown (approximately 5 minutes). Add
carrots and 2 cups water. Cook until carrots
are tender (approximately 20 minutes). Season
with salt and pepper. Add kale, sweet potato
and 2 cups water. Cook until kale is wilted,
but still bright in color. Sweet potatoes will
break up slightly (or you can smash about half
the sweet potato) and thicken the broth. Remove
the whole cinnamon sticks and bay leaves before
eating. Season with salt and pepper to you liking.
Serve with a tossed salad made with lots of
different greens and fresh whole grain bread,
using more olive oil or hummus for a spread.
Source: Suzanne Dixon, MPH, MS, RD, Cancer Nutrition
Information, LLC, www.cancernutritioninfo.com
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Moroccan Pumpkin Soup
- 1/2 cup wild rice
- 1/2 cup brown rice
- 3 Tablespoons Olive Oil
- 1/2 cup minced carrots
- 3/4 cup minced onions
- 1/2 lb. mushrooms, chopped
- 2 Tablespoons minced shallots
- 2 teaspoons fresh thyme or 1/2 teaspoon dried
thyme
- 1 1/2 cups broth
- Salt and pepper to taste
Preheat oven to 375 degrees. Parboil wild rice
for 5 minutes. Melt butter in a 9” skillet
and sauté vegetables over low heat for
about 10 minutes or until soft.
Combine both rice with vegetables and continue
to cook for 2 minutes. Add salt, pepper to taste,
thyme, and broth. Stir well.
Transfer mixture to a 2-quart oven proof baking
pan. Cover with aluminum foil and bake for 35-40
minutes.
May be reheated at 350 degrees for 20 minutes
after refrigeration.
Serves 8
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Mushroom Barley Soup
- 3 tbs. olive oil
- 1 cup chopped onions
- 1 cup chopped carrots
- 1 cup chopped celery
- 2 tsp. minced garlic
- 1 lb. sliced mushrooms
- 3 quarts of chicken, turkey or vegetable
broth
- 1 cup pearl barley
- 1/4 tsp. nutmeg
- 1 tbs. dried parsley
- 1 tsp. pepper
- 1 tsp. salt
- 1 tsp. thyme
In a stockpot, heat the olive oil and sauté onions,
celery, carrots and garlic until tender. Add
mushrooms. Cook until softened. Add remaining
ingredients. Bring to a boil. Cover and simmer
for 2 hours or until barley is tender. Yields
3 and 1/2 quarts.
Note: Leftover turkey is a nice addition. This
soup can be made 1 to 2 days in advance and reheated.
It will thicken and can be thinned with broth
or water. This soup freezes perfectly, so make
extra for the future.
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Pumpkin Soy Sausage
Soup
- 3 tbs. transfat free margarine or olive oil
- 1 diced onion (~ 2 cups)
- 1 lb. sausage flavored soy crumbles
- 1 quart chicken or vegetable broth
- 1 can (29 oz.) pumpkin (NOT pumpkin pie filling)
- 1/4 tsp. black pepper
- 1/2 tsp. dried marjoram
- 1/2 tsp. salt
- 1/2 tsp. dried thyme
In a stockpot, sauté onions in olive
oil/margarine until tender (about 5 minutes).
Add soy ground crumbles (sausage flavored is
preferred) and stir in for 5 more minutes. If
the soy product is similar to raw beef (as with
Gimme Lean) be sure to brown this for 5 to 10
minutes. Add all of the additional ingredients
(pumpkin, broth and seasonings). Simmer over
low heat for 20 minutes. Serves 6 people.
Nutrition ingredients per serving (10 oz.):
150 calories, 3g fat, 12g protein, 9g fiber
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Sweet Potato Soup with
Lime
- 1 and 1/3 cup thinly sliced leeks, whites
only
- 3 and 1/2 cup (or more) vegetable broth
- 4 pounds sweet potatoes, peeled and cut in
one half inch cubes
- Juice of 2 limes
- Salt and pepper to taste
- 1/4 cup chopped cilantro (optional)
Put leeks and one-half cup vegetable broth in
a large pot. Bring to a simmer over moderately
high heat and cook 1 minute. Add sweet potatoes
and cook 4 minutes more. Add 6 cups water, reduce
heat to medium, and cook until sweet potatoes
are soft, about 25 minutes. Transfer mixture
to a food processor or blender and blend until
smooth, adding as much of the additional vegetable
broth as you need to make a soup consistency.
Return to pot and stir in lime juice, salt, pepper
to taste. Reheat. Serve in warm bowls, garnish
with chopped cilantro, if desired. Yields 12
cups.
Nutrient analysis per 1 and 1/2 cup serving:
156 calories, .5g fat, 0 cholesterol, 34 g carbohydrates,
2.4g protein, 66mg sodium (varies depending on
the added salt).
From Elizabeth Kapstein as published in “Everyday
Cooking with Dr. Dean Ornish.”
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