Keeping the Chill Off

Lately the weather here in North Carolina has felt more like the cold Northeast than the mild weather of the Carolinas.  With this chilly weather in the air I've been on a serious soup kick.  Cream based, broth based, you name it I've made it.  Paired with whole grain bread or a scoop of brown rice stirred in and you have yourself a satisfying winter meal to help keep the chill off.  Some of my recent concoctions include Mom's Zucchini Soup; Campbell's Tomato soup with shell pasta; Navy Bean and Spinach Soup; and Kale and White Bean Soup.  The last two are from one of my new favorite vegan cookbooks, "Skinny B****" by Kim Barnouin. (I like to keep this blog kid friendly so I left the expletive out.☺)

I am only going to cover two of the soups in this blog but with the weather not getting any warmer I'm sure I'll be making several more batches of soup and blogging about them.  A lot of these soups serve 6-8 so I like to freeze half and leave the rest as leftovers for lunch and dinner.  First off, is my mom's Zucchini Soup, which I think can persuade even the non-zucchini lovers into eating a whole bowl.

Zucchini  Soup
Recipe from the kitchen of Mom

Ingredients:

• 3 lbs zucchini
• 2 tsp salt
• 1 tsp onion powder
• 1 tsp garlic powder
• 1/8 tsp white pepper
• 2 (10 oz) cans chicken broth (I substituted low sodium vegetable broth)
• ½ cup water
• 1 ½ cups half & half (I used fat free half & half)

Directions:

1. Cut ends off zucchini, cut into 1” pieces, and place into a 6 quart saucepan.
2. Add salt, spices, water, and broth.  Bring to a boil then cover and cook over medium heat until tender, about 10 minutes.
3. Working in batches pour 1/3 of mixture at a time in blender.  Blend until smooth then pour back into saucepan.  (I have an immersion blender so I was able to blend the soup right in the saucepan.)
4. Stir in the half & half and heat on low until warm.  Sprinkle with freshly chopped chives and serve with warm, crusty bread.

Notes: If using a blender let the soup cool slightly before blending because if the soup is too hot the top can blow right off the blender and your kitchen as well as you will be covered in zucchini soup.  This is a great soup to freeze but do so without the cream and add it when you’re ready to eat the soup.

Zucchini Soup with Chives and Whole Wheat Bread

Just over a year ago, I stopped eating meat.  I still eat seafood but only 2-3 times a week and I try to limit my dairy/egg consumption and choose almond milk over skim milk in most cases.  I was already a healthy eater and loved turning not so healthy recipes, healthy with just a few changes to the ingredients and/or preparation.  For me, going semi-vegetarian/vegan was just another way for me to improve my overall health.  I've read a lot about what a vegan diet can do for you as well as the environment and I wanted to be a part of that.  I know a vegan/vegetarian diet is not for everyone and there are some of you that just can't give up the grilled steak or roasted chicken.  However, I strongly encourage that everyone take at least one day off a week and go meat free, maybe even dairy and egg free too.  Your body and the earth will thank you for it. :)

Kale and White Bean Soup
From Kim Barnouin's Cookbook, "Skinny B****"

Makes 6 Servings

Ingredients

• 2 tbsp grapeseed oil
• 1/2 onion, finely chopped
• 1 garlic clove, chopped
• 1 cup (130g) peeled and chopped carrots
• 1 celery stalk, chopped
• 1/2 cup (75g) peeled and cubed potatoes
• 2 tbsp tomato paste
• 6 cups water
• 2 tbsp white miso paste
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/4 tsp salt
• 2 cups (135g) chopped kale, with hard spine removed (I love kale so I added extra.)
• 1 - 14oz can white beans, drained and rinsed
• 1/4 tsp dried thyme
• 1 tbsp chopped fresh basil
• Pinch of pepper

Directions:

1. Heat the oil in a large saucepan over medium heat.  Add the onion and saute until golden brown, about 4 minutes.
2. Add the garlic, carrots, celery, potatoes, and tomato paste, and saute until the ingredients are well combined.
3. Add the water, white miso, cumin, coriander, and salt and bring to a boil.  Lower the heat and simmer 30 minutes.
4. Add the kale, white beans, and thyme and simmer another 30 minutes.  Garnish with basil and pepper before serving.

Cal: 150 / Fat: 5g / Sat Fat: 0g / Col: 0 mg / Carb: 21g / Fib: 5g / Pro: 5g