egan recipe collection

Soups

I created this soup one evening when we didn't have much in the house but we were pretty hungry! It's still one of our favourites :-). The rice adds a pleasant smoothness when the soup is puréed. I also made a version using that smokiest of teas, Lapsang Souchong ... see Variations following the recipe.

Easy Black Bean Soup
Four servings

1 medium onion, chopped
sunflower or other light oil for sautéeing
2 garlic cloves, scored
3 cups water
1 can (about 15 oz) black beans, not drained
1 can (about 14 oz) diced tomatoes, not drained (plain or seasoned)
1/3 cup white rice (optionally basmati)
salt and ground cayenne pepper to taste
1 teaspoon liquid smoke, or to taste

Sauté the onion in a thin layer of oil in a 2-quart pot. When it's soft and slightly browned, drop in the garlic and sauté about a minute longer. Pour in the water, beans with liquid, tomatoes with liquid, and the rice, and stir. Bring to a boil, then lower the heat and cover. Let it simmer for about 30 minutes, until the rice is nice and soft. (While it's cooking, make and eat some salad; try lettuce, roasted red peppers, and olives dressed with balsamic vinegar.) Once the soup is finished cooking, season it with salt and cayenne and the liquid smoke. Then pour the soup into a blender -- including the garlic cloves -- and blend until pureed but you can still see flecks of black bean. (We had to do this in two batches to not overload the blender.) Dee-lish with some crusty bread.

Variations:

> Several folks have asked if this soup is still good even if you don't purée it. The answer, of course, is yes! If you prefer a chunky soup, then skip that step :-).
> For a version of this soup that uses tea, click here.  

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According to legend, Talmudic scholars who wanted a pure diet and abstained from meat favoured this traditional Polish-Jewish soup.

Scholar's vegetable soup
6-8 servings

1 pound ripe tomatoes, seeded and finely chopped
4 large carrots, cut in 1-inch chunks
2 cups chopped celery
3 leeks, white parts only, quartered
1 cup fresh or frozen green peas
1/2 cup dried lentils
1 teaspoon salt
1 small head cauliflower, cut into florets
1 bay leaf, lightly crushed
1/2 teaspoon ground black pepper
4 quarts water
1 large Spanish onion, quartered
2 cubes vegetable bouillion

Combine all the ingredients in a large soup pot. Bring to a boil, then reduce the heat and simmer for three hours, covered, stirring occasionally. Serve in large soup bowls.

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Purée only half the vegetables in this soup for an interesting texture and appetizing appearance.

Two squash soup
About 4 servings

1 Tablespoon light oil (sunflower, peanut, etc.)
1 medium onion, chopped
1-1/2 cups pumpkin, butternut, or other winter squash, peeled, seeded, and diced
1/2 pound carrots, diced
2 medium waxy-type potatoes, scrubbed well and diced
2-1/2 cups vegetable stock or bouillon
2 small (or 1 medium) zucchini, sliced thinly
salt and ground black pepper to taste
2 Tablespoons chopped parsley

Heat the oil in a large, heavy saucepan, then add onions. Cook over medium heat for 2-3 minutes until onions are soft. Add the pumpkin or squash, carrots, potatoes, and stock or bouillon. Bring to a boil, stir, cover, and simmer for about 15 minutes, or until the vegetables are nearly tender. Add the zucchini and cook for another five minutes. Remove from heat. Measure out half of the soup and purée it in a blender or food processor. Stir the purée back into the remaining soup; adjust seasonings. Reheat if necessary and serve hot, sprinkled with parsley.

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This soup is easy to make and very filling. Use fresh or frozen corn kernels -- preferably yellow corn, which has a firmer texture than the white varieties. Use a waxy type of potato rather than baking potatoes for this recipe.

Corn chowder
About 6 servings

1 Tablespoon light oil (peanut, sunflower, etc.)
1 large onion, finely chopped
1 green bell pepper, finely chopped
1/2 cup celery, finely chopped
1 clove garlic, pressed or minced
6 medium potatoes, diced
2 cups vegetable stock or bouillon
2-1/2 cups corn kernels
2 cups plain soy or nut milk
1/2 teaspoon each: dried sage, rosemary, and basil (or equivalent fresh herb)
salt and ground black pepper to taste

Heat the oil in a heavy saucepan. Sauté the onion, bell pepper, celery, and garlic over medium heat for two minutes. Stir in the potatoes and stock or bouillon, lower heat, and simmer (covered) over low heat for about 15 minutes or until the potatoes are tender, stirring occasionally. Mix in the corn kernels, milk, and herbs, and simmer for another five minutes. Season with salt and pepper; serve hot.

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Miso soup is a traditional Japanese dish. Full of enzymes, it is very good for digestion, and is eaten at any meal, including breakfast. There are many varieties of miso -- some milder, some stronger -- that you can find at natural food stores or Japanese markets. Choose the one you like best. Never cook miso or you'll destroy the enzymes; add it after removing the soup pot from the heat. The basic recipe for miso soup is 1 Tablespoon miso to one cup of boiling water. Here's a less-than-basic miso soup that's very tasty.

Miso soup
About 4 servings

4 cups vegetable stock or water
1-1/2 cups thinly-sliced mushrooms
4 scallions (green onions), sliced thinly
1/4 teaspoon fresh ginger root, minced
1 clove garlic, minced or pressed
4 ounces firm tofu, drained and pressed
4 Tablespoons miso (any variety)
salt or tamari soy sauce to taste, optional

In a heavy saucepan, bring the stock or water to a boil. While it is heating, prepare the vegetables and herbs as directed. Slice the tofu in julienne strips. Add the vegetables and herbs to the boiling stock or water, bring back to a boil, then lower the heat and simmer for five minutes. Drop in the tofu (try not to break it) and simmer for another minute, until the tofu is heated through. Remove the pot from the heat. Measure the miso into a small bowl, then spoon about one-fourth cup of the soup broth into the bowl. Mash and stir until the miso/broth mixture is smooth (you can also do this in a blender or food processor), then pour the mixture into the soup and stir gently until well blended. Serve immediately.

Variations:

> Substitute brewed green tea for all or part of the water. I like the toasty flavour of genmaicha, but try other varieties and see what you prefer.
> Place a Tablespoonful of chopped sprouts, carrots, or celery in each bowl before ladling in the soup.

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A hearty and delicious soup for the coldest days of winter. Or for winter days when you have a cold! :-) This Euro-style soup is easy to make. If you have tasty fresh tomatoes use them, but if the only tomatoes you can find are sadly anemic, substitute canned diced. For the green beans, fresh is also nice but frozen will do -- toss them in during the final five minutes of cooking time rather than at the beginning so they heat through but don't get mushy. Nice with crusty bread or -- if you can stand it! -- garlic croutons.

French American garlic soup
About 6-8 servings

4 Tablespoons extra virgin olive oil, divided
2 medium onions, chopped finely
5 medium or large garlic cloves, pressed or minced finely
2-1/2 cups water
3 medium ripe tomatoes, coarsely chopped, or 1 14-ounce can diced tomatoes with liquid
2 medium carrots, diced
2 medium waxy-style (not baking) potatoes, scrubbed well and diced
1 cup fresh green beans, trimmed and quartered, or 1 cup frozen cut green beans
2 medium ribs celery with leaves, chopped
6 scallions, white parts only, chopped
1 medium zucchini or yellow squash, sliced thinly
1/2 cup cooked or canned white beans, drained
4 Tablespoons dried basil
2 Tablespoons tomato paste
1/2 teaspoon each of salt and ground black pepper, or to taste

In a large, heavy saucepan, heat half the olive oil over medium heat. Add the onions and garlic. Sauté for no more than five minutes, until the onions are soft but making sure the garlic doesn't burn. Add in all the remaining ingredients, stir, and and lower heat. Simmer, covered, for 30 minutes, stirring occasionally. Serve hot.

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The classic Euro soup Vichyssoise is made with all sorts of things I don't eat any more. This is a lighter version but equally as creamy, elegant, and tasty as the original. Very impressive served at a dinner party, perhaps with crèpes (find a recipe on the Main Dishes recipe page). Be sure to clean the leeks very well to get out all the sand. 

Veggy-ssoise
About 4-6 servings

1/4 cup light oil (peanut, sunflower, etc.) or vegan margarine
1 medium onion, chopped finely
4 leeks, white parts only, chopped finely
1 pound baking potatoes, diced (peeled or unpeeled)
4 cups vegetable broth or bouillon
3 Tablespoons tamari soy sauce
1/4 teaspoon ground black pepper, or to taste
1/2 pound soft tofu
chopped chives or scallions, green part only

Heat the oil or margarine in a large, heavy saucepan over low heat. Add the onion and leeks and sauté for 5-10 minutes until tender. Add the diced potatoes to the pan, then stir in the broth, tamari soy sauce, and black pepper. Bring to a boil, then cover and simmer for about twenty minutes, or until the potatoes are soft. Cool slightly. Place the cooled mixture into a blender with the tofu, and liquify thoroughly. (You may have to do this in two or more batches, depending on the size of your blender.) Chill in a covered container for at least two hours, ladle into serving dish or individual serving bowls, and sprinkle with the chopped chives or scallions.

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Stefan really likes bean soups, so I try to make them often. This recipe also calls for leeks, which you'll need to clean very well. If you ever make this recipe for Stefan, please remember that he doesn't like celery, so maybe you can put a little more carrot into the soup in its place. :-)

Split pea soup
About 6-8 servings

1 pound dried split peas -- green, yellow, or combination
water to cover for soaking, plus 2-1/2 quarts water
1 teaspoon light cooking oil (sunflower, peanut, etc.)
1 medium onion, chopped
1 leek, white part only, chopped
1 medium carrot, diced
1 celery stalk, chopped
1 medium clove garlic, pressed or minced
1 teaspoon salt or to taste
pinch of ground black pepper or to taste
1 bay leaf
pinch of dried thyme

Pick over the split peas, rinse, then place in a pot or container, cover with water, and allow to soak overnight. Drain, then add 2-1/2 quarts water. Heat the oil in a heavy skillet over medium heat. Add the onion, leek, carrot, celery, and garlic, and sauté for about ten minutes, or until the vegetables are tender. Remove from heat and stir the sautéed vegetables into the split peas. Add the seasonings and stir well. Bring to a boil over high heat, then lower heat and simmer for about two hours, or until the split peas are tender. (If any foam appears on the surface as it cooks, skim it off with a spoon and discard it.) Remove and discard the bay leaf, and serve hot.

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Try this soup hot with fresh croutons on a chilly evening. Or iced, with a celery stick stirrer, at a summer afternoon picnic. Either way, it's simple and tasty.

Tomato consommé
About 8 servings

1 46-ounce can tomato juice
2-1/2 cups vegetable broth or bouillon
1 small onion, chopped
5 celery tops with leaves
1 bunch fresh parsley, trimmed
1 bay leaf, crushed
1/2 teaspoon each of dried marjoram, thyme, basil, savory, and tarragon (or equivalent fresh herbs)
10 whole black peppercorns
2 tablespoons lemon juice
salt to taste, optional

Combine all of the ingredients in a large, heavy saucepan. Bring to a boil, then lower heat, cover, and simmer for 20 minutes, stirring occasionally. Strain. Serve hot or chilled.

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When I was a child, we never visited our Eastern European grandmothers' homes without being offered borscht. A lovely and delicious dark red soup -- with the characteristic sweet and sour flavour -- that turned a vivid shade of fuchsia when the obligatory sour cream was added. This Ukrainian-style recipe brings back fond memories. Grate the vegetables by hand, as our grandmothers did, or be modern and use a food processor and save your knuckles. :-)

Borscht
About 8 servings

3 cups water
1 bay leaf
2 cups fresh beets, grated
1 cup carrots, grated
1 cup diced tomatoes, fresh or canned
1/2 cup onions, minced
2 cups green cabbage, shredded
2 Tablespoons fresh lemon juice
1 Tablespoon sugar or equivalent alternative sweetener
salt and ground black pepper to taste
Tofutti Sour Supreme Better than Sour Cream^®, optional

Pour the water into a large, heavy pot. Crush the bay leaf, drop it in the water, and bring to a boil. Lower the heat and stir in the beets, carrots, tomatoes, and onions. Simmer for about five minutes, or until the vegetables are tender. Stir in the cabbage, lemon juice, sugar, and seasonings. Simmer for another five minutes or until the cabbage is tender. Be sure to remove the bay leaf before serving. May be served hot or chilled, with or without a dollop of the Sour Supreme^®.

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Stefan hates celery. I mean hates it! Doesn't even like to be in the same room with it :-o. But it's one of my very favourite vegetables. It's crunchy, it's fat-free, and it's so versatile. So too bad for Stefan ... more of this soup for me!

Cream of celery soup
About 8 servings

1 teaspoon light oil (peanut, sunflower, etc.)
1 small onion, chopped (about 1/2 cup)
2 medium cloves garlic, pressed or finely minced
4 cups celery, coarsely chopped
2 cups vegetable stock or bouillon
1 large sprig fresh dill, or 1/4 teaspoon dried dill weed
1 cup plain soy milk
salt and pepper to taste
additional dill for garnish, optional

Heat the oil in a large, heavy saucepan over medium heat. Add the onion, garlic, and celery, and sauté for about five minutes, or until onion begins to soften; be careful not to burn the garlic. Pour in the stock, lower the heat, and simmer until all vegetables are soft, about fifteen minutes. Remove from heat, cool slightly, and pour into a blender. Blend until creamy. Return the soup to the pot and stir in the dill, soymilk, and seasonings. Heat through, stirring occasionally, but do not boil. Serve hot or chilled, optionally with chopped fresh dill to garnish.

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It's mid-July, and right about now anyone who's planted zucchini should be seeing a squash population explosion! What to do with all that bounty? One suggestion is this tasty soup, which can be served hot or chilled. Rather than high-fat dairy, this recipe uses silken tofu to give it a creamy texture. I like the subtle flavour and texture from the white wine, but if you prefer not to use alcohol, simply replace the wine with another cup of broth. It'll still taste great!

Zucchini bisque
About 6 servings

2 Tablespoons light oil (sunflower, peanut, etc.)
2 medium onions, chopped
6 cups (about 3 pounds) zucchini, sliced thinly
1 cup carrots, sliced thinly
4 cups vegetable broth or bouillon
1 cup dry white wine
1 pound silken tofu
salt and ground black pepper to taste
fresh dill and/or parsley, chopped, for garnish

Heat the oil in a large, heavy saucepan over medium heat. Add the onions and sauté for about a minute, then add the zucchini and carrots. Continue sautéing until the vegetables are soft, about five to ten minutes. Stir in the broth or bouillon and wine. Break the tofu into four or five pieces, and add to the mixture. Cook until tofu is heated through, about five minutes. Remove from heat, place in the bowl of a blender or food processor, and blend or process until smooth (you may need to do this in two batches, depending on the size of your blender or food processor's bowl). Pour the bisque back into the saucepan and return to heat. Adjust seasonings and cook for another four to five minutes, stirring as needed. Serve hot, or place in airtight container and chill, then stir before serving. Garnish with dill and/or parsley.

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Another soup that tastes great chilled. Cook it up on the weekend and you'll have an easy, tasty, and cool dinner during the week (if it lasts that long :-). A nut butter and sprouts sandwich on the side makes it a perfect summer meal. If you've never tried cold soups, this might be the ideal introduction. It's got leeks, like the elegant Veggy-ssois vichyssoise, but the carrots make this version lighter and sweeter. And tofu-phobes will eat it! If you prefer the classic, try our Veggy-ssoise, above. (Just remember to wash the leeks very well to get out all the sand. You'll be glad you did!)

Carrot and leek bisque
About 4 servings

5 cups water
3 cubes or teaspoons vegetable bouillon or broth
4 medium carrots, diced
1 small onion, white or yellow, chopped
2 ribs celery, sliced
2 large leeks, white part only, sliced in rounds
1 large clove garlic, pressed or minced
2 teaspoons dried basil
1/4 teaspoon dried thyme
1/4 teaspoon ground or rubbed sage
salt to taste
1 Tablespoon corn or sesame oil
Tofutti Sour Supreme® Better than Sour Cream, optional
chopped fresh dill or chives, optional

In a large soup pot, mix the water with the bouillon or broth, and bring it to a boil. Add the vegetables along with the garlic, basil, thyme, and sage. Return to a boil. Lower heat, cover, and simmer about 20 minutes, or until all vegetables are soft. Add salt to taste. Remove about one-half cup of carrots with a slotted spoon or spatula and set aside. Purée the remaining soup in a blender or food processor until smooth; you may need to do this in two or more batches depending on the machine's capacity. Return the purée to the pot. Stir in the oil and reserved carrots; heat through and serve, garnished with a dollop of Sour Supreme® and chopped dill or chives if desired. To serve chilled, place soup without garnish in an airtight container in the refrigerator for several hours or overnight. Serve with garnishes as above.

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I like to cook with red lentils. They're so colourful, and they cook up so quickly. Plus they taste pretty good! :-) If you can't find red lentils you can substitute brown ones, but do check your local natural food store or a Mid-East grocery before you give up. This soup is made even more vibrant with the addition of colourful bell peppers and carrots. Pour some of the hot soup into a big mug, grab a spoon, pop a weepy old romance movie into the VCR, then curl up on the sofa in your snuggliest slippers and robe. What better way to spend a chilly autumn evening?

Red lentil soup
About 6 servings

1 Tablespoon light oil (sunflower, peanut, etc.)
1 medium onion, chopped
1 medium red or yellow bell pepper, diced
1 medium stalk celery, diced
2 medium cloves garlic, pressed or minced
1-1/4 cups red lentils
2 medium carrots, diced
1 teaspoon salt, or to taste
1/4 teaspoon ground pepper, or to taste
1 teaspoon ground cumin
1 teaspoon ground coriander
6 cups water
1 cup very small pasta (shells, orzo, etc.)
2 Tablespoons fresh parsley, minced

Heat the oil in a large, heavy saucepan over medium-high heat. Add the onions and sauté for about 2 minutes. Add the bell pepper, celery, and garlic, and continue to sauté for another 3 minutes, being careful not to let the garlic burn. Add the lentils, carrots, seasonings, and water, and stir well. Lower the heat to simmer, and let cook for 30 minutes, stirring frequently. (Additional cooking time may be required if you use brown lentils.) While the soup is cooking, boil the pasta in a separate pot to al dente tenderness; drain and stir into the soup with the parsley. Serve hot. 

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Throughout history, Romania has been the prized object of many empires who have tried to conquer the nation and its people. As a result, Romanian culture is influenced by many others, including Turkey -- which we thank for stuffed cabbage rolls (or sarmale; see recipe under Main Dishes) as well as for this delicious soup. If you ever travel to Romania, there is little question that someone will serve you a bowl of ciorba (CHOR-beh), a tangy, slightly sour soup. Traditionally, a souring base called bors (BORSH) is used. This is a fermented wheat bran that is often prepared at home, although we buy ours from a Romanian grocery. The soup itself, when bors is used as a base, may be called bors -- not to be confused with the Russian red-beet soup called borscht (see recipe on this page). Other souring agents are used as well, though, and these are readily available: vinegar, lemon juice, or sauerkraut juice. It is this last that we prefer. Try to find fresh sauerkraut at a deli, but packaged or bottled sauerkraut from the supermarket will do as long as there are no nasty preservatives. Press out as much juice as you can from the cabbage, and add a little more or less juice according to your taste. (Use the drained sauerkraut to make varza calita; see recipe under Tasty Morsels.) Ciorba is normally served in a soup plate -- a low, flat bowl -- with a long, green, hot chili pepper on the side to be cut into thin slices and added to the soup by the diner. Dee-lish!

Mushroom Ciorba
About 6 servings

4 cups vegetable broth or bouillon
1 cup sauerkraut juice
3 Tablespoons vegan margarine or light oil
1/2 pound mushrooms, sliced
3 Tablespoons fresh parsley, chopped
2 Tablespoons fresh chives, chopped
2 Tablespoons fresh fennel sprigs or dill, chopped
1 teaspoon ground thyme
1/2 teaspoon ground black pepper
2 teaspoons salt, or to taste
2 teaspoons unbleached flour
2 teaspoons water
Tofutti Sour Supreme Better than Sour Cream^®, optional

Pour the broth and sauerkraut juice into a large, heavy soup pot. Mix well, and heat over medium-high flame, stirring occasionally. Bring to a boil, then reduce heat to low. Meanwhile, heat the margarine or oil in a frying pan over medium heat, add the mushrooms, and sauté for about five minutes, until all liquid is gone. Add the mushrooms, herbs, spices, and seasonings. Stir well, then simmer, partially covered, for twenty minutes. Mix the flour and water together well in a cup or small bowl. Pour this mixture slowly into the ciorba, stirring well. Continue to simmer for another five to ten minutes. Serve hot, adding a dollop of Sour Supreme if desired.

Variations:

> If you can't find chives, use the green parts of scallions.
> Experiment with lemon juice and vinegar in place of (or in addition to) the sauerkraut juice, and see which you like best. I will sometimes add a squeeze or two of lemon juice just before serving the soup, which I generally make with sauerkraut juice.
> For a heartier soup, add up to a cup of cooked or canned (drained) small beans at the same time as the flour mixture.
> To serve this as a Passover dish, simply leave out the flour mixture.

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Another country that has a long history of occupation is Serbia. The Turks especially influenced much of Eastern European cuisine, and this unusual Yugoslavian soup is an example of that influence. In these days approaching Easter 1999 on the Orthodox calendar, we pray for peace in Serbia, an end to NATO aggression against their sovereign territory and people, and aid and comfort for all victims -- whatever their ethnic background or religious belief.

Eggplant soup
About 6-8 servings

1/3 cup extra-virgin olive oil
1 large onion, coarsely chopped
1/2 pound mushrooms, quartered
1 large tomato, cut into eight wedges (if ripe tomatoes aren't available, substitute about a cup of chopped or diced canned)
1 large eggplant, peeled and diced
3 cups vegetable broth or bouillon
2 teaspoons fresh parsley, chopped
1/4 teaspoon ground white or black pepper
1/4 teaspoon dried or ground thyme
1/4 teaspoon dried marjoram
1/4 teaspoon grated nutmeg
1/4 teaspoon salt, or to taste

Heat the olive oil in a large, heavy pot over medium heat. Add the onions and sauté for about 2 minutes. Add the mushrooms, tomato, and eggplant, and continue to sauté for another 7 or 8 minutes. Lower the heat and add the broth and seasonings, stirring well to blend. Cover and simmer for about 40 minutes, or until all vegetables are tender. Serve hot.

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Although this simple soup calls for two types of spring onions, with the availability of a wide selection of fresh vegetables in most markets we enjoy it year 'round. Alongside a pasta salad or a pan-fried tofu sandwich with lettuce and tomatoes, it's a light yet filling meal. Cut the leeks in half lengthwise and wash very well to get out all the sand.

Mushroom leek soup
About 4 servings

4 cups vegetable broth or bouillon
2 quarter-inch thick slices fresh ginger
2 scallions (spring onions), white and green parts, cut into 2-inch pieces
1 Tablespoon extra-virgin olive oil
2 small leeks, white part only, sliced into thin slivers
1/4 pound fresh mushrooms, sliced
salt and pepper to taste, optional

Combine the broth, ginger, and scallions in a large, heavy saucepan or Dutch oven and bring to a boil. Lower heat, cover, and simmer while preparing the rest of the vegetables. In a skillet or sauté pan, heat the olive oil over medium heat. Add the leeks and sauté for five minutes, then add the mushrooms and continue sautéing for another two or three minutes. Remove from heat and add the vegetables, along with any oil left in the pan, to the soup. Simmer   for another five minutes or until vegetables are just tender. Adjust seasonings and serve.

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The end of August here in the Garden State means, for many gardeners, finding some huge zucchini squashes that somehow were invisible one day and enormous the next :-)! These behemoths aren't as flavourful as the smaller squashes, so you probably wouldn't want to use them for salads or ratatouille. But they work just fine in this tasty soup recipe, which can be easily doubled or tripled, with the extra frozen to enjoy later in the season. Be sure to use old-fashioned rolled oats, not the instant kind.

Cream of zucchini soup
4-6 servings

2 teaspoons light oil (sunflower, etc.)
1 large onion, chopped
3-1/2 cups vegetable broth or bouillon
1 huge zucchini (about 4-5" wide and 12" long), or 4 medium-large (about 6" long), chopped
1/2 cup rolled oats
2 Tablespoons fresh dill weed, chopped, or 1 Tablespoon dried
salt and black pepper to taste

Heat the oil in a large, heavy saucepan or soup pot over medium-high heat. Add the onion and sauté until translucent and tender, about ten minutes. Add the broth, zucchini, oats, and dill, and stir to mix. Bring the mixture to a boil, then reduce the heat to low, cover the pan, and simmer for 30 minutes or until the zucchini is tender but not mushy. Remove from heat and add salt and pepper. Purée the soup in a food processor or blender until very smooth; you may need to do this in two batches. Serve hot or chilled.

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As the summer subtly segués into autumn, I start thinking more about soups. On a cold afternoon or evening I can make a meal out of a steaming, fragrant mug of thick soup with some nice crusty bread. Right now, as September approaches October, there are still plenty of tasty fresh tomatoes in the market, but in the seasons when good tomatoes are not available you can make this soup with canned. Try to use fresh rosemary -- you will notice a definite difference if you use dried herb. We keep a rosemary plant all year 'round to use in dishes like this where it plays such an important role. Use any colour bell pepper except green; green peppers are not sweet enough and their flavour will overpower the soup. And do not substitute any other kind of vinegar for the balsamic, which imparts a wonderfully rich flavour and texture to the soup. Altogether I think you will find this aromatic soup appeals to all of your senses :-).

Chickpea, garlic, and rosemary soup
About 4 servings

1-1/2 Tablespoons extra virgin olive oil
1 medium-sized onion, diced
1 medium-sized bell pepper -- red, orange, or yellow, not green -- diced
2 large cloves garlic, pressed or minced
1/8 teaspoon crushed red pepper flakes
1 sprig fresh rosemary, about four or five inches long, broken or cut in half
1-1/2 cups fresh tomatoes (preferably plum variety), diced, or one 14-1/2-oz can diced tomatoes
1 16-oz can chickpeas (garbanzo beans), rinsed and drained (or 1-1/2 cups home cooked)
3 cups vegetable broth or bouillon
1 Tablespoon balsamic vinegar
Salt and pepper to taste

Heat the oil in a large soup pot over medium-high heat. Add the onion and sauté for about two or three minutes. Add the bell pepper, garlic, pepper flakes, and one-half of the rosemary sprig. Continue to sauté until the onion is soft, about another four or five minutes. Add the tomatoes along with any juice from the cutting board or can. Continue to cook, stirring occasionally, until most of the juice cooks away, about two or three minutes. Stir in the chickpeas and broth. Bring the soup to a boil, then lower the heat and simmer, covered, for three or four minutes to allow the flavours to blend. Turn off the heat, but leave the pot on the burner. Remove the rosemary sprig from the pot. Cut the leaves from the branch of the remaining piece of rosemary; mince the leaves and discard the branch. Stir the leaves and vinegar into the soup. Season to taste. Serve hot.

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Here in the United States we call them peanuts, but in many African countries they are called groundnuts -- no doubt because they grow under the soil, like potatoes and carrots. Of course we all know that peanuts or groundnuts aren't nuts at all, but a member of the legume family, along with beans. This variation of a traditional spicy soup is very high in protein. Make it as peppery as you like -- we prefer it pretty spicy, but if your tastes tend toward the mild side, you can leave out the cayenne entirely and this will still be a tasty dish.

Groundnut soup
About 6-8 servings

1 Tablespoon peanut oil or other light oil
1 large onion, chopped
1 large green bell pepper, chopped
2 cloves garlic, minced or pressed
5 cups vegetable broth or bouillon
1/2 cup natural chunky-style peanut butter (unsalted and unsweetened)
3 six-oz cans tomato paste
2 large tomatoes, chopped, or one 14-1/2-oz can diced tomatoes
2 Tablespoons chopped parsley
1 pound extra-firm or firm Chinese-style tofu, pressed and cut into 1/2-inch cubes
2 teaspoons dried basil, crumbled in your hand
1/2 teaspoon ground cayenne pepper, or to taste
2 cups chopped fresh, frozen, or leftover vegetables of your choice (suggestions: zucchini, cabbage, cauliflower, broccoli, kohlrabi, turnips, carrots, spinach, celery, sweet potatoes -- in any combination)
1-1/2 teaspoons salt, or to taste (optional)

Heat the oil over medium-high heat in a large, heavy soup pot. Add the onions and sauté for two or three minutes, then add the bell pepper and garlic. Continue to sauté until onions are translucent. Pour in the broth or bouillon and bring to a boil. Stir in the peanut butter, mixing until dissolved and blended, then stir in the tomato paste and dissolve and blend. Add the tomatoes, parsley, tofu, basil, and cayenne, stirring gently to blend. Return to a boil, stir once, then lower heat, cover and simmer for 1-1/2 hours, stirring occasionally. Add the vegetables and salt, and continue to simmer for another 30 minutes. Serve hot with crusty bread.

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A flavourful soup that will change your mind about winter squash! Serve with a sandwich of pan-fried tofu, accompanied by some pickles, for a hearty cold-weather meal.

Winter squash soup
About 4 servings

2 Tablespoons extra virgin olive oil
1 large onion, finely diced
3 large cloves garlic, pressed or minced
1/2 teaspoon fresh ginger, minced
5 cups vegetable stock or bouillon
3 cups butternut squash (about 1 to 1-1/2 pounds), cut into 1/2-inch dice
1/3 cup basmati or white rice
1/2 teaspoon salt, or to taste
black pepper to taste
1/2 cup parsley, minced

In a large, heavy saucepan or soup pot, heat the oil over medium heat. Add the onions and sauté for two or three minutes. Add the garlic and ginger and continue to sauté for another five or six minutes, or until the onions are transparent and just beginning to brown. Pour in the stock, stir, and bring to a boil. Stir in the squash, rice, salt, and pepper. Bring to a boil again, stirring frequently. Reduce the heat, cover, and simmer, stirring occasionally, for about 45 minutes or until the squash and rice are tender. Taste the soup and adjust the seasonings if necessary. Just before serving, stir in the parsley.

Variation:

>Top each serving with a spoonful of Tofutti Sour Supreme®.

List of recipes: Soups

One of my favourite combinations of vegetables is mushrooms with spinach, particularly when seasoned with sweet onions, garlic, and sesame oil. Here's a soup that is based on tofu and rice and takes advantage of this delicious flavour combination. Lengthy cooking of onions over low heat brings out their sweetness. If you use fresh spinach leaves, be sure to wash them really well to remove all the sand and grit. Or, if you prefer, use frozen chopped spinach. Mushrooms are most commonly available in 10-ounce packages around here so I use that as a measurement, but a little less or more (maybe 1/2 pound or 3/4 pound) is perfectly okay. The sesame seeds add a nice sizzle when you serve this, but if you don't want to use them the soup will still be delicious.

Brown rice soup
About 4-6 servings

4 Tablespoons sunflower or other light oil, divided
2 medium onions, finely chopped (about 2 cups)
salt to taste
10 ounces button mushrooms, sliced
1 large clove garlic, pressed or minced
2 Tablespoons chopped parsley
4 cups vegetable stock or bouillon
1 cup cooked brown rice
1 packed cup shredded spinach leaves
1/2 pound firm tofu, cut in 1/2-inch cubes
1 Tablespoon tamari soy sauce
1 teaspoon sesame oil
2 teaspoons raw sesame seeds

Heat 2 Tablespoons of the oil in a large, heavy soup pot over medium-low heat. Add the onions, sprinkle lightly with salt, stir, and cover. Lower heat and cook stirring frequently, until the onions are translucent and very soft, about 25 minutes. Do not allow them to brown. While they are cooking, heat the remaining 2 Tablespoons of oil in a large, heavy skillet. Add the mushrooms and sauté for about five minutes or until they are lightly browned. Stir in the garlic and sauté for another minute. Stir in the parsley and remove from the heat. Transfer the mushrooms into the pot with the cooked onions. Add the stock or bouillon and rice. Simmer, covered, over medium heat for 15 minutes. Stir in the spinach and tofu and cook until just heated through, about two or three minutes. Stir in the soy sauce and sesame oil, and add salt to taste if desired. Remove from heat. Heat a small, heavy frying pan over medium-high heat. Add the sesame seeds and toast for a minute or two, stirring or shaking constantly, until the seeds are golden brown. Ladle the soup into bowls and sprinkle the top of each with sesame seeds.

List of recipes: Soups

It's the first weekend in May and the temperature hasn't dropped below 80 degrees in three days. That might be normal if we lived in the tropics, but here in northern New Jersey it's very odd. The cats are lying around like lumps, trying not to move if they can help it. And we find we're somewhat unprepared too: we had to scramble to swap summer clothes for cold-weather duds, dig out the ice trays and start making ice cubes, and take the air conditioner and fan out of storage. And who feels like eating -- much less cooking -- when it's this hot? Fortunately the markets are full of ripe, juicy strawberries and melons, so I thought I'd whip up a chilled soup. Just right as a light meal on its own, or add a nut butter sandwich on the side for something a little more substantial but still doesn't require cooking.

Chilled strawberry melon soup
About 6 servings

2 cups strawberries, sliced
2 cups cantaloupe, chopped
1/2 cup honeydew or other sweet melon, chopped
1 cup unsweetened orange juice, fresh or not-from-concentrate
1 cup unsweetened apple juice
1 cup unsweetened pineapple juice
juice of one lemon (about 2 Tablespoons)
2 Tablespoons maple syrup or alternative liquid/syrupy sweetener
1 Tablespoon fresh mint leaves, shredded (optional)

Place fruit, juices, and sweetener into the bowl of a blender or food processor (you may need to divide all ingredients in half and do two batches). Blend or process until very smooth. Pour into a large jar or bowl, cover tightly, and chill for at least one hour, or up to four hours. Ladle into individual serving bowls, and garnish with a sprinkling of mint leaves if desired.

Variations:

> Try different combinations of unsweetened juices or nectars.
> If you cannot find fresh fruit you can use frozen. Let the fruits defrost completely before measuring; no need to slice or chop.

List of recipes: Soups

The classic soup updated for vegans. The best base for onion soup is a dark, rich stock, the kind you prepare by simmering all your leftover vegetables for an hour or two. If you're not into making soup stock, you can substitute vegetable broth, water that you've used to soak and re-hydrate dried mushrooms, the water from cooking beans, or a mix of 50/50 water and prepared tea -- use an Assam, a second-flush Darjeeling, or a breakfast-blend tea, infused to regular strength. The secret to sweet onions is in the long, slow cooking. Salt and sugar are used here to brown the onions. At your next dinner party, why not serve this onion soup followed by Crèpes as the main course and a Raspberry mousse for dessert? Your guests will say "Yippee!" (Note that this recipe used to be called French onion soup, but for obvious reasons we have changed it. 3/03)

French American onion soup
About 6-8 servings

about 2 slices bread of your choice
3 Tablespoons sunflower or other light oil
1 Tablespoon extra virgin olive oil
5 cups thinly sliced yellow globe onions (do not use white onions)
1 teaspoon salt
pinch of Sucanat® or sugar
1 15- or 16-ounce package firm Chinese-style tofu, pressed
3 Tablespoons unbleached flour
2 quarts boiling stock, broth, cooking water, or water and tea as described above
1/2 cup dry red wine
salt and pepper to taste
chopped parsley, optional

Preheat oven or toaster oven to 300 deg F. With a biscuit cutter or a small drinking glass, cut six to eight rounds from the bread. Place the rounds on a baking sheet and bake for twenty to thirty minutes, until dried and lightly browned. While these are baking, heat the oils in a large, heavy soup pot over low heat. Stir in the onions, cover, and cook for fifteen minutes, stirring occasionally. Raise the heat to medium and stir in the salt and sugar. Crumble the tofu into the pot and stir. Continue to cook until the onions have turned an even, golden brown, about thirty or forty minutes, stirring often to prevent over-browning or burning. Stir in the flour and mix thoroughly. Continue to cook, stirring constantly, for another minute or two. Remove the pot from the heat and pour in a cup of the hot liquid. Blend in well to avoid lumps. Stir in another cup or two of the hot liquid, again blending well, then stir in all the remaining hot liquid, along with the wine. Season to taste. Simmer, partially covered, for another thirty minutes, stirring occasionally and skimming off any form that may form on the top of the soup. Adjust the seasonings, then ladle into individual serving cups or bowls. Float a crouton (the baked bread rounds) on top of each serving, and optionally sprinkle a pinch of parsley on top. Serve immediately. 

Variation:

> If you don't use alcohol, replace the wine with 1/4 cup balsamic vinegar and a pinch of sugar.

List of recipes: Soups

One of the nicest things about late winter -- aside from the promise of a soon-to-be spring :-) -- is that cauliflower comes into season. It looks gorgeous in the produce aisle, and prices just keep coming down. I picked up several heads of cauliflower this week. Some of it will go into stir-fries, some of it will be nuked to dip into a tahini sauce with tamari and lemon juice. And some of it will go into this luscious soup. If you think you don't like cauliflower, give this soup a try. It'll change your mind :-). Serve with crusty bread or float a bunch of croutons on the top.

Creamy cauliflower soup
About 4 to 6 servings

1 medium-sized cauliflower
1 teaspoon extra virgin olive oil
1 large onion, chopped
3 large cloves garlic, coarsely chopped
4 cups vegetable broth or bouillon
1 cup plain (unflavoured) soy milk
salt and pepper to taste
1 Tablespoon parsley, chopped

Prepare the cauliflower by removing the leaves and trimming off the rough stem end. Cut the "flower" into bite-sized florets, then cut the remaining stem into 3/4-inch dice. Set aside. Heat the oil in a large, heavy saucepan over medium heat. Add the onions and cook, stirring occasionally, until they turn translucent but not browned. Add the garlic and sauté for a minute, then add the broth, milk, and cauliflower. Season with salt and pepper. Reduce heat, cover the pot, and simmer for 45 minutes or until the cauliflower is quite tender. Remove 4 cups of the soup and allow to cool enough to handle, then place into a blender or food processor and purée or process until smooth and creamy. Return the creamed soup to the pot, stir, and heat through before serving. Ladle into individual serving bows and sprinkle parsley on top of each.

Variation:

> Prepare "croutons" with tofu! Cut extra-firm Chinese-style tofu into 3/4-inch cubes sprinkle with tamari soy sauce, spray with light oil, and bake in a preheated 375 deg F oven until browned and crispy on the outside. If calories don't matter :-), you can also pan-fry or deep-fry the cubes. 

List of recipes: Soups

Springtime is the season of green -- and green vegetables! Here's a soup that's as lovely as the season, based on a classic recipe. Choose the sweetest peas you can find. You'll notice that this soup is barely seasoned -- the flavour comes from the tasty fresh vegetables. Serve in bowls or soup plates of a complementary or contrasting colour to highlight the beautiful green. Add some crusty bread, a glass of white wine, and bon appetit! 

Potage St. Germain (Springtime pea soup)
About 4 to 6 servings

1 Tablespoon sunflower or other light oil
1/2 cup leek, white parts only, sliced thinly
1/4 teaspoon salt
1/4 teaspoon ground black or white pepper
1/8 teaspoon sugar or alternative granulated (dry) sweetener
2 cups fresh shelled peas or frozen tiny peas
1 cup Romaine lettuce, shredded
2 Tablespoons parsley, chopped, plus additional sprigs for garnish
6 cups vegetable stock or bouillon, divided, at room temperature or chilled

Heat the oil in a large, heavy saucepan over medium heat. Add the leeks, salt, pepper, and sugar. Cook, stirring constantly, until the leeks are softened, about four or five minutes. Stir in the peas, lettuce, parsley, and one cup of the stock or bouillon. Cover the pan and cook over medium heat until the peas are tender, about five minutes. Remove from heat. Working in two or three batches depending on the size of the work bowl or container, purée the soup in a blender or food processor, adding the remaining stock, until very smooth. (In other words, pour one or two cups of the stock into the processor or blender, then add half or a third of the soup, and process. Repeat with remainder as necessary.) Strain the purée through a fine sieve and return to the saucepan. Adjust seasonings if necessary, then reheat over medium-low heat until the soup is steaming. (If any foam forms on the top, skim it off and discard.) Remove from the heat and ladle into serving bowls or soup plates. Garnish with sprigs of parsley. 

List of recipes: Soups

We've just arrived home from our annual springtime visit to Montréal, where it truly was the height of spring. The lilacs, lily of the valley, and violets were all in full bloom at the Jardin Botanique. Now here we are back in New Jersey and it's been raining all night and well into the day. Not that we don't need the rain -- it's been pretty dry around here lately, and plants need water to grow! Cool, rainy days just seem to require cooking and eating soups. We're kind of tired from the long trip, so today we'll have a quick, simple soup. But just because it cooks up quickly doesn't mean it isn't tasty! We'll be enjoying this for lunch with the crusty whole grain bread we brought back with us. Use any kind of beans you like, or a combination. Peel the tough skin from the broccoli stems before chopping. If you can't find flavourful fresh tomatoes, used canned. Leftover beans and spaghetti work just fine here.

Spaghetti bean soup
About 6 to 8 servings

1 Tablespoon sunflower or other light oil
1/2 cup onion, chopped
1 large clove garlic, minced or pressed
2 cups cooked or canned beans, rinsed and drained well
4 cups broccoli, coarsely chopped, fresh or frozen, including stems
6 cups tomatoes, fresh or canned, chopped or diced
2 cups vegetable broth or bouillon
1/2 teaspoon basil
1/2 teaspoon oregano
pinch of cayenne pepper, or to taste
salt to taste (optional)
1 cup spaghetti, preferably whole wheat, broken into bite-sized pieces

Heat the oil in a soup kettle over medium-high heat. Add the onion and sauté until just beginning to brown. Add the garlic and sauté for another minute, being careful not to let it burn. Stir in the remaining ingredients except the spaghetti. Bring to a boil, then lower the heat and simmer until the broccoli is tender, about thirty minutes. While the soup is cooking, cook the spaghetti in a separate pot just to al dente tenderness. Drain and set aside. When the soup is done, stir in the spaghetti to reheat, about a minute or two. Serve hot.

List of recipes: Soups

Of all the fresh vegetables that are available in the spring, Vidalia onions are amongst my favourites. These onions are grown in a region of Georgia where conditions are just right to produce a sweeter onion that contains almost none of the sulfur found in standard onions -- you know, the stuff that "bites" your tongue and makes your eyes water. Last week our local supermarket was offering a very good price on a ten-pound box of Vidalias, and of course I grabbed a box. And have been using them in just about everything except desserts (although the growers claim that Vidalias are sweet enough to be eaten like an apple, they don't quite appeal to me as "fruits"). Here's a low-fat soup that makes excellent use of these very excellent onions. For half-moons, cut the onion in half lengthwise, then slice crosswise. Cooked slowly, as they are here, Vidalias become even sweeter :-).

Sweet onion soup
About 4 to 6 servings

1/2 cup dry white wine
4 medium to large Vidalia onions, sliced thinly into half-moons
2 medium cloves garlic, pressed or minced
1 rounded Tablespoon unbleached flour
4 cups vegetable broth or bouillon, plus additional as needed
1 Tablespoon tamari soy sauce
1 teaspoon dried thyme
salt or additional tamari soy sauce to taste
2 Tablespoons scallions, green parts only, thinly sliced
2 Tablespoons parsley, chopped

Heat the wine in a large, heavy saucepan over medium-low heat. Add the onions and sauté, stirring frequently, until the onions are soft and just begin to brown, about 20 to 25 minutes. Be careful not to let the onions burn. Stir in the garlic and flour, and cook, stirring constantly, for two minutes. Add the broth, tamari, and thyme, stirring to mix. Raise the heat to medium-high and bring the soup just to a boil, then reduce the heat to low and simmer, uncovered, for thirty minutes. If the soup becomes too thick, add additional broth, about 1/4 cup at a time, mixing well into the soup. Add salt or tamari if desired. Ladle into soup plates or bowls. Mix the scallion greens with the parsley, and sprinkle the mixture over the soup to garnish.

Variations:

> If you don't use alcohol, substitute broth or water for the wine.
> Try serving this soup with a dollop of Tofutti® Sour Supreme, then add the green garnish.

List of recipes: Soups

Yes, I know we already offer several soup recipes based on zucchini, but these versatile vegetables are just so clever about making every soup they're in taste special! And this recipe is a real cinch to prepare. Try to use Arborio rice -- available in Italian groceries -- or Basmati rice, sold in Indian groceries. Both of these are naturally white rices that have not been refined, and so are more flavourful and nutritious than processed white rice. You may even be able to find them in the gourmet section of your supermarket. Serve with crusty Italian or other crusty bread and a small dish of a fruity, best-quality extra virgin olive oil for dipping the bread.  

Zucchini rice soup
About 6 to 8 servings

2 teaspoons extra virgin olive oil
1 large onion, chopped
4 medium zucchini, sliced about 1/4-inch thick
10 cups vegetable broth or bouillon, divided
3/4 cup Arborio or Basmati rice
1 bay leaf, lightly crushed
salt and ground black pepper, optional

Heat the oil in a large, heavy soup pot over medium-high heat. Add the onions and sauté until transparent and just beginning to brown. Stir in the zucchini, then stir in 1/2 cup of the broth. Cover the pot and simmer for five minutes. Add the rest of the broth, the rice, and the bay leaf, stir, and continue simmering until the rice and zucchini are tender, about fifteen to twenty minutes. Remove bay leaf and discard. Adjust seasonings to taste.

List of recipes: Soups

Most of our visitors know that we like to offer new recipes here based on what's currently on the market. As we move from summer to autumn, beets are coming into season, and are priced very reasonably. When you cook this colourful, nutritious vegetable for a long time it enhances the beet's natural sweetness. In this soup we combine the beets with other root vegetables for a hearty cold-weather dish. Even if you've never cooked beets before, do give this recipe a try. Just be sure to wear an apron while you're preparing the beets, as the juice can stain. To cut a vegetable into half-moons, first cut it in half lengthwise, then slice each half crosswise. Serve the soup with a salad of pickl