Sunday, February 3, 2013

3 Great Soups for Any Weather: Spicy African Peanut Soup, Cauliflower Leek Soup, Carrot-Ginger Soup

Here are three soups that have been delightful for dinner, and then for lunches.


First, a Spicy African Peanut Soup!  Adjust the cayenne for your taste.


African Spicy Peanut Soup w/Sweet Potato & Coconut  
Based on Deborah Madison’s recipe she got from James Peterson’s Splendid Soup book

NO OIL (or 1-2 tbsp roasted peanut oil to saute)
1 large onion chopped in 1/2 inch dice
2 large garlic cloves minced
1 cooked sweet potato, peeled, steamed in slices and chopped into small cubes
3 cups water ((save any steaming water and use it for this)
1 cup chopped cilantro with stems
1/8 (she said up to-1/2) tsp cayenne or hot red pepper flakes to taste
1.5 tblsp curry powder (she said 2 tblsp)
a 28 oz can of crushed tomatoes – or your own quart jar with juice
2/3 c peanut butter – organic not sweetened
1 cup light coconut milk (or more if you want)
sea salt
Directions: 
    1.  Heat about 1/2 cup water in a soup pot and saut√© onions, garlic & cilantro stems til just starting to soften (10 minutes). Add sweet potato cubes, cayenne and curry, stir and cook a couple minutes.
    2.  Add 3 cups water and the tomatoes. Stir well, bring to boil. Drop in the peanut butter and simmer until peanut butter has  dissolved and onions are soft – about 15 minutes. Stir in coconut milk. Season with salt – not much though. 
    3.  Before serving, add the toppings of your choice. Top with cilantro/lime/yogurt/ --
        whatever you like! Even crisped onion or nothing at all!
Spicy African Peanut Soup
Nutrition Facts
Serving Size: 1 Serving (200g)
Amount Per Serving
% Daily Value*
Calories
198
10%
Total Fat
12g
19%
Saturated Fat
2g
8%
Trans Fat
Cholesterol
0%
Sodium
264mg
11%
Total Carbohydrate
19g
6%
Dietary Fiber
5g
18%
Sugars
9g
0%
Protein
7g
15%
Vitamin A
11%
Vitamin C
23%
Calcium
6%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. courtesy of cronometer.com based on my estimates



SECOND: A simple Cauliflower Leek Soup based on a recipe of the month on the internet from cookshopny.com, so creamy without dairy!

CAULIFLOWER LEEK SOUP
8 cups of strong vegetable broth (I used a box of Field Day Savory Organic Vegetable Broth)
1 whole head of garlic roasted
The white part of 2-3 leeks chopped (save the greens for making a stock)
1 large head of cauliflower sliced and chopped
1/4 cup of toasted pumpkin seeds
4 Tbsp chives chopped finely to garnish
Directions:
     1.   Roast garlic at 400 F for 30 minutes.
     2.   In a large saucepan fry the leek in a little water until soft. Add in the cauliflower and stir for a couple of minutes until starting to soften. Squeeze in the roasted garlic pulp.
     3.  Cover with the vegetable broth. Bring to the boil, then simmer FOR 30 minutes until the cauliflower is soft.
     4. Let the mixture cool enough to put batches in the blender. Transfer to a clean pot and heat on low to serve. Garnish with pumpkin seeds, chives or scallions. 
Cauliflower Leek Garlic Soup
Nutrition Facts
Serving Size: 1 Serving (300g)
Amount Per Serving
% Daily Value*
Calories
40
2%
Total Fat
0g
0%
Saturated Fat
0g
0%
Trans Fat
Cholesterol
0%
Sodium
268mg
11%
Total Carbohydrate
9g
3%
Dietary Fiber
2g
9%
Sugars
3g
0%
Protein
2g
4%
Vitamin A
1%
Vitamin C
73%
Calcium
4%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. courtesy of cronometer.com based on my estimates

THIRD:  DELICIOUS CARROT GINGER SOUP  
(I made this one up to have it the way I like it, warms the cold edges!)
8 medium sized carrots, peeled and chopped
1 medium potato, chopped with skin
2 tsp grated fresh ginger
1-2 chopped parsnips  
1 large chopped onion
2 medium chopped stalks of celery
1.5 tsp dried tarragon
1/4 tsp or 1/2 tsp salt
1 cup leftover winter squash (acorn, butternut, hubbard whatever!)
6 cups water
Directions:
     1.  Chop up onion, parsnip, carrots, and celery and cook about 35 minutes with grated fresh ginger and tarragon in 3-4 cups of water until starting to soften. 
     2.  Add salt and squash (I used this because it was left over ...). Cook another  5-10 minutes, and puree! You could use vegetable broth instead of water.  Serve plain, with scallions, with plain coconut yogurt, or a little oven sizzled garlic!
Carrot Ginger Soup
Nutrition Facts
Serving Size: 1 Serving (436g)
Amount Per Serving
% Daily Value*
Calories
101
5%
Total Fat
0g
1%
Saturated Fat
0g
0%
Trans Fat
Cholesterol
0%
Sodium
178mg
7%
Total Carbohydrate
24g
8%
Dietary Fiber
6g
23%
Sugars
6g
0%
Protein
2g
5%
Vitamin A
46%
Vitamin C
33%
Calcium
7%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. courtesy of cronometer.com based on my estimates





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