Monday, December 06, 2010

recipe::warm & spicy winter soup

I am a firm believer in the healing powers of home-made soup. As a vegetarian, I'm always looking for the non-meat version of the incredibly comforting chicken-noodle soup. This isn't that exactly, but it is a warm, aromatic bowl packed full of vitamin C, protein, and immune-system-boosting ingredients for a cold winter's night.

If this soup is for family dinner, serve it with salad and a crusty bread to make it snazzy - but if you're feeling under the weather, a bowl by itself is nutritionally complete and sure to warm your bones. Bonus: this recipe is also vegan and gluten-free!

warm & spicy winter soup

prep time: 20 minutes
cooking time: 1 hour
serves 4-6

ingredients

1 onion, minced
10 cloves garlic, minced
1 2-inch stick of fresh ginger, peeled & minced
2 Tbsp olive oil
1 tsp curry powder
1/2 cup dry mung beans, split peas, lentils or other quick-cooking dry bean
1/2 cup millet or quinoa
1 sweet potato, diced
3 medium carrots, diced
1 bunch of fresh greens (spinach, kale or chard work well), chopped
1 quart of vegetable stock
juice of 1/2 lemon
salt & pepper to taste

Mince the onions, garlic and ginger in the food processor or by hand. In a large soup pot, warm the olive oil over medium heat. Saute the onions, garlic and ginger until the onion becomes tender and translucent, about 5 minutes. Add the curry powder and saute another minute. Pour the vegetable stock into the pot.

Rinse the beans and grains well and add them to the pot. (If you are using quinoa, soak it first and rinse it thoroughly to remove the bitter husk). Bring the pot to a boil, then turn it down to a simmer and cover the pot. Let it simmer for about 30 minutes.

Meanwhile, peel the carrots and sweet potatoes and dice them. Add them to the pot, and continue to simmer, covered, until the vegetables and beans are tender (another 20-30 minutes).

Once the veggies and beans are tender, add the greens, stir them in and let the whole pot simmer until the greens are tender, another 5-6 minutes or so. Salt and pepper to taste. Before serving, add the lemon juice.

tips & variations
- Chopped frozen spinach is a fine substitute for fresh, especially when you're in a hurry.

- If you have some leftover cooked brown rice, you can add that instead of the millet or quinoa. Cooked grains should be added about the same time you add the greens.

- If you like thicker, creamier soup, try this: Just before the point when you'd add the greens, scoop about 1/3 to 1/2 of the pot of soup into the food processor and puree. Return the puree to the pot and stir it in well. Then continue with the rest of the recipe.

- If a little extra heat makes your runny nose feel better, consider adding 1/2 tsp cayenne pepper or hot chili paste to the onion saute along with your curry powder. Serve with a bottle of hot sauce on the table, too.

- I like to make a big batch of soup and then freeze containers of one to two servings for another day. If you do that with this recipe, I'd suggest leaving out the greens and lemon juice. Add them instead when you defrost and re-heat the soup to get a fresher taste, brighter colors and more nutrients out of your leftovers.

I hope this helps you through your winter colds!

3 comments:

  1. This looks like a very yummy, adaptable recipe. I love soup with sweet potatoes!

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  2. I love soups, I eat soup every day and I love quinoa so this is definitely for me. It's perfect for these cold winter days!

    Naomi

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  3. Very healthy food...... This will solve illness.

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