Recipe: Kale Lentil & Tomato Soup

This soup is the perfect support for your weight-loss diet, while filling you up with plenty of protein and veggies - and it's great for a cold winter night!

For more nutrients without much more work, cook 1 1/2 cups dry lentils instead. Lentils cook quickly and do not need to be soaked like most other dry beans. You will need to add more liquid, but it will only take a few minutes longer, and will be tastier as well as more nutritious.

Kale Lentil & Tomato Soup

Ingredients:

1 Tbsp olive oil
4 celery stalks, chopped
1 small sweet onion, diced small
1 garlic clove, grated or crushed
8 cups kale, trimmed, cleaned, and rough chopped
2 cans (15 oz size) lentils, rinsed and drained (or 1 1/2 cup dry lentils)
1 can (28 oz) crushed tomatoes
4 cups vegetable stock (6-7 cups for dry lentils)
salt and pepper to taste
fresh Parmesan cheese shavings for garnish

Directions:

• In a large soup pot over medium-high heat, put olive oil, celery, and onion, and cook, stirring often, until celery and onion starts to soften.
• Add the garlic, and cook, stirring constantly, for 1 minute.
• Dump in the kale and stir until it starts to wilt.
• Add the remaining ingredients and season to taste.
• Bring stew just to a boil, then quickly reduce heat to low, cover, and simmer slowly for about 15 minutes (30 minutes if using dry lentils).
• Serve immediately in soup bowls. If Parmesan cheese is on your diet, shave a few curls on top of each bowl of soup.

Recipe: Smooth & Creamy Root Vegetable Soup

They go together like....carrots & parsnips?  This perfect pairing is packed with earthy fall flavors and healthy antioxidants - plus it's super simple and simply delicious! With just a few simple ingredients, you can make a creamy and tasty fall soup that goes great on the side with a fall veggie salad or sandwich.

Smooth & Creamy Root Vegetable Soup
(Serves 2-4.)

(Image courtesy of tiramisustudio at FreeDigitalPhotos.net.)

Ingredients:

3 medium size carrots
3 medium size parsnips
6 cups vegetable broth
kosher salt and black pepper to taste
1/2 lemon, juiced
1/4 tsp marjoram or 1/4 tsp thyme

Directions:

• Peel and dice the carrots and parsnips, then put in a big soup pot with the vegetable broth; add salt and pepper to taste.
• Turn heat to medium-high and bring to a boil, then reduce heat to low and simmer gently for 15 to 20 minutes or until vegetables are very tender.
• Remove from heat and let cool slightly.
• Ladle the mixture from the pot into a blender and puree until smooth. Add only enough cooking liquid as you need to make the soup a nice consistency, to your liking. Return the puree to a soup pot, stir in the lemon juice and herbs, then put over low heat and bring back up to temperature and serve hot.

Recipe: Turkey Cabbage Soup

This is a warm, brothy soup that will hit the spot on a cold day! Simple and easy to make, yet tasty and satisfying, this is also a good one if you're feeling a little under the weather. Turkey and fresh veggies make this the perfect healthy and delicious fall soup.

Turkey Cabbage Soup
(Serves 4-6.)

Ingredients:

1 Tbsp olive oil
1 lb ground turkey
2 celery stalks, diced small
1 medium size yellow onion, diced
1 can (15 oz) petite diced tomatoes
4 cups chicken or vegetable broth
1 medium head cabbage, shredded fine

Directions:

• Put oil and turkey in a large soup pot over medium-high heat. Cook the turkey until no longer pink, breaking into pieces as you stir.
• Add the celery, onion, tomatoes, and broth to the pot, stir, bring to a boil, then reduce heat to low.
• Add the cabbage, cover pot and simmer slowly for about 15 to 20 minutes or until cabbage is tender.
• Serve hot with crusty bread.

Recipe: Blended Fall Fruit And Veggie Soup

This soup combines sweet and savory flavors of fall into one special and unique warming dish with layers of autumn flavor. Sweet potatoes, apples and pears lend sweetness and richness to the earthy taste of carrots, celery and zucchini, and the kick of curry brings everything up a notch to something really special! Check this one out this fall and it'll warm you inside and out.

Blended Fall Fruit And Veggie Soup
(Serves 4.)

Ingredients:

2 tsp Olive oil
1 stalk celery, finely chopped
1 med onion, diced
1 tbsp curry powder
1/2 lb carrots, scrubbed and diced
1/2 lb zucchini, washed, sliced lengthwise, seeds removed, and diced
1/2 lb sweet potatoes, peeled, diced
1 med Bartlett pear, cored, and coarse chopped
1 Small Granny Smith cored, and coarse chopped
3 1/2 cups chicken or vegetable broth
1/2 cup fresh parsley

Directions:

1. In a large soup pot or Dutch oven, heat the oil over medium heat until sizzles when a drop of water is added.
2. Add the celery to the pot and cook until just starting to soften.
3. Add the onion to the pot and continue to cook until both the celery and onion have become transparent.
4. Add the curry powder and stir to combine.
5. Add the vegetables, fruit, and parsley, stir to combine, then pour in the broth.
6. Bring the soup to a boil, then immediately turn heat down to low, cover the pot, and allow soup to simmer for 15 to 20 minutes, stirring occasionally and watching so it doesn't boil.
7. To create a smooth, blended soup, allow soup to cool slightly, then transfer soup in small batches to blender and blend until desired texture is reached.
8. Pour back into soup pot and reheat over low heat until just hot, not boiling.
9. Serve with a dollop of creme fraiche, sour cream, or yogurt.

Recipe: Smooth Spiced Butternut Squash And Apple Soup

Sweet, spicy, and tangy, this creamy and delicious soup combines the best of fall into a smooth and rich tasting soup. Most of the ingredients should be easy to find at your local farmer's market or in your CSA share this time of year. Using butternut squash gives the soup a creamy richness even without using any cream, so if you're looking to cut some fat and calories, this simple autumn soup fits the bill and still satisfies!

Smooth Spiced Butternut Squash And Apple Soup
(Serves 4-6.)

Ingredients:

Butternut Squash Soup (Photo credit: Wikipedia)

2 large butternut squash
2 sweet ripe apples
3 Tbsp butter
1 Tbsp basil
2 tsp ground coriander
1/2 tsp onion powder
1 Tbsp Turkish or Spanish saffron (safflower blossoms)
1/4 tsp allspice
pinch ground cloves
1 1/2 tsp salt
1 tsp ground black pepper

Directions:

• Wash the whole squash, then cut it in half, then into chunks, removing any seeds or string first; bring a big pot of water to a boil, drop in the squash and let cook for 10 to 15 minutes or until fork tender.
• Meanwhile, peel the apples, core, chop, and put in a glass bowl (without water) and microwave for 3 to 5 minutes or until you can mash them with a fork. You can also just put the chopped up apple in a small saucepan over low heat and cook until soft, just watching it so it doesn't burn to the bottom.
• Remove the squash from the cooking water, let cool slightly, and scrape the edible portions from the outer rind, putting the good part in a bowl. Save the cooking water in the pot.
• Put the squash in your food processor and blend until smooth; then add smashed apples and process until both are pureed and smooth.
• Put the squash-applesauce puree into another soup pot and add enough of the reserved cooking water to make a thick soup. You can always add a bit more as you cook the soup to thin it out more.
• Add the seasonings to the soup, stirring to combine.
• Turn burner on to low under your soup pot, slightly tip a lip on the pot, and simmer slowly for about 5 to 10 minutes, just so the flavors combine.  Add more of the cooking liquid from the other pot if desired.
• Serve warm.

Recipe: Classic Turnips And Greens Harvest Soup

This simple and delicious recipe features the flavors of fall from your local farmer's market (or CSA share). It's a great way to use up extra turnips and greens, and the light but hearty flavors of onions, garlic, turnips, and bacon make this a taste treat you'll want to repeat every fall!

Classic Turnips And Greens Harvest Soup
(Makes 4-6 servings.)

 Turnips (Brassica rapa) (Photo credit: Wikipedia)

Ingredients:

4 medium turnips
1 bunch of turnip greens
2 small yellow onions
2 garlic cloves
2 Tbsp olive oil or other cooking oil
2 slices bacon (or pancetta), cut into small pieces
6 cups chicken broth or vegetable broth
salt and pepper to taste

Directions:

• Peel turnips and cut into bite size pieces; set aside.
• Wash greens, dry well, and cut into thin strips; set aside.
• Peel and dice onions; set aside.
• Peel and mince garlic; set aside.
• In a Dutch oven or soup pot, heat olive oil over medium-high heat. When hot, add the cut up bacon or pancetta and cook until it starts to crisp.
• Add onions and cook until they start to soften, then add garlic and cook 1 minute longer.
• Add chopped turnips and cook for 5 minutes, stirring frequently.
• Add broth and bring to a boil; reduce heat to low and simmer slowly, cooking turnips until fork tender, about 8 to 10 minutes.
• Add turnip greens and cook on low heat, stirring frequently, until greens are tender, about 5 to 8 minutes.
• Taste and season with salt and pepper as needed. Serve hot with crusty bread for a light supper.

Recipe: California Style Gazpacho

The quintessential summer soup, gazpacho has gained popularity in many gourmet restaurants across the country. But you don't have to fork up the big bucks to enjoy this cool summer treat. Check out the recipe below and learn how to make your own fresh, flavorful, and veggie-packed gazpacho right at home from fresh healthy ingredients from your own garden - or a local farm stand.

California Style Gazpacho

Ingredients:

Gazpacho. (Photo credit: Wikipedia)

4 cups tomato juice, chilled
1/2 of a whole chipotle pepper in adobo sauce, including 1/2 tsp of the sauce
2 cups fresh, ripe, diced tomatoes
1 medium green bell pepper, diced fine
1 small sweet onion, diced fine
2 small cucumbers, scrubbed and diced fine
2 green onions, chopped fine
2 Tbsp Worcestershire sauce
1 1/2 tsp salt
1 tsp garlic flakes, chopped
3 Tbsp olive oil
1 tsp hot sauce (more or less to taste)
4 to 6 ripe avocados
1 Tbsp fresh cilantro, chopped
Sour cream or Greek yogurt to garnish

Directions:

1. Put the tomato juice, chipotle pepper, and adobo sauce in your food processor and process on puree until smooth.
2. Add diced tomato and pulse until chopped slightly and combined well; pour into a large bowl.
3. Add to the bowl the remaining ingredients - except avocado and cilantro - cover with a glass plate or plastic wrap and refrigerate for at least 1 hour.
4. When ready to serve, peel the avocado and dice small.
5. Stir the avocado pieces and cilantro into the cold soup and serve immediately.
6. Garnish with a dollop of sour cream or Greek yogurt if desired.

High-Fiber Recipe - Tasty Italian Cabbage Soup

If you're trying to get more fiber into your diet, here's a good one to try. This tasty Italian soup is chock full of fiber and flavor - cabbage, potatoes, and beans add fiber and lots of different interesting textures, while garlic, onions, and parsley make this soup a delicious way to warm up on a cool spring evening! This version is vegetarian, but if you wish to add meat, crumbled or sliced Italian sausage links would make a nice addition.

Healthy Italian Cabbage Soup
(Serves 4)

Ingredients:

1 large onion, thinly sliced
3 garlic cloves, crushed
1 lb potatoes, peeled and chopped into bite-size chunks
4 cups of vegetable stock
1 small head cabbage, washed and chopped
1 can cannellini beans, drained (you can also pre-cook 2/3 cup dry beans ahead of time if you don't want to use canned)
2 tbsp fresh parsley, chopped
2 tbsp olive oil
Salt and pepper to taste

Instructions:

1. Heat 2 tbsp of olive oil in a non-stick frying pan and sauté the onion until tender. 
2. Add the garlic and stir for a minute. 
3. Stir in the potatoes and cook for about 5 minutes, stirring occasionally. 
4. Pour in the stock and parsley and simmer for about 10 minutes. 
5. Add the cabbage and beans and bring to a quick boil. Reduce heat and allow to simmer for a further 15 minutes. Check seasoning.

Serve immediately in soup bowls, sprinkled with Parmesan cheese and enjoy with crusty bread.

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