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Soup Recipes For Families

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McKenzie Pediatrics Soup Recipes For Families

ABBREVIATIONS:

Veggie Chili

Heat large pot over medium-low heat. Add 1 tbsp EVOO, then 3 ½ cups diced yellow onion, 1 ½ cups diced carrot, 2 cups diced bell pepper, 2 tbsp diced jalapeno, 4 minced garlic cloves, and ½ tsp salt. Stir frequently until vegetables start to stew down. Add 1 tsp sweet paprika, 1 tsp smoked paprika, 1 tbsp chili powder, ½ tsp cayenne, ½ tbsp cumin, 1 tsp black pepper, 2 tbsp onion powder, 2 tbsp tomato paste, ½ can crushed tomatoes, and 2 cups each of pinto and kidney beans.

Separately blend 2 oz canned chipotle chilis in adobo with 1 ½ tbsp apple cider vinegar, 1 ½ tbsp brown sugar, 1 ½ tsp salt, and 3 tbsp water. Add mixture to pot, and simmer 1 ½ hours. Add 1 cup fresh corn kernels, and ⅓ cup water, bring back to simmer for 1 hour longer. Add 3 tbsp fine chopped DARK chocolate, ½ tsp salt, and 3 tbsp apple cider vinegar. Serve topped with fresh cilantro, sour cream, and diced avocados.

Onion Soup

Heat 2 tbsp. margarine & 2 tbsp. 00, add 4 halved & thin-sliced yellow onions, saute 5-7'. Transfer to large saucepan, add 2 c. water, l qt. veggie stock, 1 bay leaf, ½ tsp. thyme, ¼ c.F sherry, S&P...simmer 30'. Preheat oven 500F, pour soup into bowls, top with bread slice & Swiss cheese, bake 2'.

Zuppa Verde

In a soup pot, warm l tbsp. 00, then saute 1 chopped leek & 1 small peeled & chopped Russet potato, stirring, 5-6'. Add fresh nutmeg to taste, then 4c. water, bring to boil, reduce & simmer 20'. Stir in 3 c. baby spinach, is chopped green onions, ½ tsp. thyme...stir to cook 3'. Puree until smooth, stir in l tbsp. 00, season with S&P to taste. Serve topped with pine nuts & dusting of Parmesan

Pepperpot Stew

Saute 1 large diced onion, then 4 cloves minced garlic in 2 tbsp. 00 5-8'...add 2 chopped celery stalks, 2 sliced carrots, 1 diced green bell pepper, 1 diced red bell pepper, 2 chopped & seeded tomatoes. Add 1 tsp paprika, ½ tsp. fresh ground pepper, l tsp. Salt, 3/4 tsp. cinnamon, ¼ tsp. ground cloves...saute 5' more, stirring. Add 6 c. veggie broth, ½ c. dry white wine, & is cooked brown rice...bring to boil, reduce & simmer 25' uncovered. Serve.

Split Pea

Place 3 c. dry split peas in 7 c. water, with 1 bay leaf, 2 tsp salt, & l tsp. dry mustard... bring to boil, reduce & simmer partially covered 20'. Add 2 c. minced onion, 5 cloves minced garlic, 2 diced carrots, 3 diced celery stalks, & 1 small diced potato... simmer 40' more, stir occasionally, add water as needed. Add 3 tbsp. red wine vinegar at the end. Serve seasoned with fresh ground pepper.

Minestrone

Saute l c. chopped onion, 2 minced garlic cloves, l tsp. salt...after 5', add ½ stalk minced celery, ½ diced carrot, ½ tsp. each of oregano & basil. Then add ½ diced zucchini, ½ diced eggplant, and pepper to taste. After 10' more, add ½ diced green pepper, 2 c. water, 7oz. can tomato puree...cover & simmer 15', then add ½ c. cooked garbanzo or cranberry beans, simmer 5' more. Bring back to boil, add ½ c. pasta, cook until tender, then add ½ c. diced fresh tomatoes, serve topped with Parmesan.

Hungarian Mushroom Soup

Saute 2 c. chopped onion, add 1 ½ to 2 lbs. thin-sliced mushrooms, l tsp. salt, 3 tsp. paprika...cover & cook 15'. Stir in 2 tsp. lemon juice, then gradually whisk in 3 tbsp. flour over 5'...add 2 c. water, cover & cook 10', stirring often. Add l c. room temperature milk, and pepper to taste, and cook 10' more, then whisk in ½ c. sour cream, serve.

Tomato Soup

Saute 1 c. chopped onion & 6-8 cloves minced garlic, puree with 7 fresh diced tomatoes (peeled) and 2 c. veggie broth (or 1c broth and 1c coconut milk), simmer 10'. Stir in ½ tsp. basil, l tsp. red wine vinegar, ¼ c. dry red wine, S&P...simmer 15' more. Whisk 2 egg yolks, ½ c. milk, 1/3 c. parmesan, ½ c. soup...add to soup, heat & serve.

Portabella Mushroom Potato Leek Soup

In soup pot, sauté 1 tsp fennel seeds and 4 tbsp OO. Add 3 sliced rinsed leeks, sauté 6-8 minutes. Add 2 tsp thyme, briefly sauté. Add 4 chopped Yukon Gold potatoes, 32 oz veggie broth (may substitute 8 oz of broth with coconut milk), 1 pint heavy cream, and 1 pint condensed portabella mushroom soup. Bring to boil, reduce and simmer 40’. S&P to taste.

Potato Cheese Soup

Saute 2 c. chopped onions & 1 clove minced garlic 5', add 2 large diced scrubbed red potatoes & 1 coarsely chopped carrot 5' more. Add 3 c. veggie broth, l tsp. dried dill...bring to boil, reduce & simmer until potatoes tender, then puree with 4 oz cream cheese & 1 ½ c. milk. Add S&P, stir in 1 c. grated cheddar, simmer 3-5' more.

Broccoli Puree (Topping For Tomato & Potato Soups)

Saute for 3 minutes 1 bunch broccoli florets, add ½ c. boiling water, cover & steam to tender. Blend in processor with ½ c. fresh parsley, l tsp. lemon juice, S&P.

Soupe de Pistou (French Provencal)

Saute 2 thin-sliced leeks (white/light green parts after 4 hour cold water soak) & 2 each of coarse-chopped onions, celery, & carrots in olive oil 5'. Add 2 cloves minced garlic, 2 trimmed diced zucchini, 6 large chopped peeled tomatoes, fresh pepper to taste, l1 lb. can white beans, & 2 diced red potatoes. Cook stirring 15', add 1 ½ qt. veggie broth, bring to boil, reduce & simmer 90' covered, serve with pistou (recipe: fine blend 2 c. fresh basil & 2 cloves garlic, then add ½ c. Parmesan, & ¼ c. olive oil whisking).

Portugese White Bean Soup

Saute 1 c. chopped onions, 1 clove garlic, & 2 tbsp. 00. Then add 1 diced red or yellow pepper, 1 bay leaf, pinch salt, ½ tsp. ground fennel, 1 med. diced potato, 2 tbsp. dry sherry, 1 tbsp. lemon juice, and 2 c. veggie broth. Cook until potatoes tender. Add 2 c. undrained white beans, pepper to taste, and seasoned tempeh if desired. Reheat and serve.

Butternut Squash, Red Lentil, and Coconut Soup

Preheat oven 350. Cut 1 small (1.5-2lb) squash in half lengthwise & scoop out seeds, oil with EVOO, put face down on cookie sheet, bake 35-40 min. Meanwhile heat soup pot over medium, add 1 tbsp EVOO, 1 small diced onion, 1 small diced leek (white only), 1 stalk hot pepper (optional), 1 stalk diced celery, 1 small diced carrot, 1 clove minced garlic, 1 tsp curry powder, 1 tbsp minced ginger, S&P. Stir 10 min, then add 1 liter vegetable broth, bring to simmer, add 1 cup red lentils, simmer & stir 15 min. Stir squash into soup, then add 3 tbsp coconut milk. Blend if necessary. Serve hot.

Spud Chowder

Peel and chop 2 large yellow onions, and fine-chop 4 large stalks celery. Retaining juice, drain and chop 2 ½ lbs. good-quality canned tomatoes (e.g. Muir Glen). Peel 4 large russet potatoes, and cut into 1-inch cubes. In a heavy soup pot, heat ¼ c. corn oil and saute onion until light brown. Add celery, saute 3-5 minutes until soft. Add ¼ c. APF and cook, stirring, about 5 minutes (lower heat if necessary). Add retained tomato juice, 5 c. water, 2 ½ tsp. salt, 1 tsp, black pepper, ½ tsp. powdered ginger, 1 ½ tbsp. sugar, ½ tsp. vegetarian Worcestershire Sauce, and 1 tsp, kitchen bouquet. Bring to boil, reduce and simmer 1-1 ½ hours, stirring often to prevent sticking to the bottom.

Beer Cheese Soup

Melt ½ c. butter I large saucepan, add ½ c. diced celery, ½ c. diced carrot, and 1 c. diced yellow onion…sauté 10 minutes. Add ½ c. APF and ½ tsp. dry mustard, stirring constantly for 1-2 minutes. Slowly stir in 5 c. veggie broth. Bring to boil, cook stirring often until thickened, about 5 minutes. Reduce heat, add 3 tbsp. fresh Parmesan, and 2c. packed grated Cheddar. Add 1 bottle flat beer, S&P. Cook over low (but do not boil) for 15 minutes. Serve.

Corn Chowder

Halve, peel, and chop 1 medium-large onion (½ lb) medium-fine. Peel 1 medium-large Yukon Gold potato (½ lb) and cut into ½ inch dice. Measure out 2 ½ cups frozen or fresh corn kernels. Melt ¼ stick butter in a heavy soup pot…do not brown! Add onion and saute until tender and clearish- not brown. Add potatoes and corn, 1 1/2c milk, 1/2c heavy whipping cream, 1c water, 2 tsp salt, 2 pinches cayenne pepper, and fresh black pepper. Bring to boil, reduce and simmer, partially covered, until potatoes just tender. Meanwhile, puree 1 1/8c canned creamed corn in a blender or food processor. When potatoes are ready, stir in pureed corn, add 1 ½ tsp sugar (unless using fresh, summer corn), bring to simmer, add 1c diced fresh Roma tomatoes (cored & seeded), cook briefly, remove and serve.

Broccoli with Blue Cheese Soup

Melt 3 tbsp butter in pot, add 1 small chopped onion 4 minutes, add 1 ½ lbs chopped broccoli florets and 2c veggie broth…cook covered 7-8 minutes. Spoon out 1c small florets and reserve. Add 1/2c crumbled gorgonzola cheese, ½ tsp each S&P, and 3/4c half-and-half...cook lightly, then puree, serve garnished with florets, crumbled cheese, and a few croutons.

Black Bean Soup with Avocado, Orange & Cucumber

Heat 2 tbsp. OO, add 1c chopped onion & 2 cloves chopped garlic, cook 5 minutes. Add 3c veggie broth, 2 15-oz cans rinsed black beans, 2 4-oz jars drained pimientos, 1 tsp. each dried cumin & oregano, ½ tsp kosher salt, 2 tsp. hot sauce…bring to boil, reduce & simmer uncovered 10minutes. Mix 1-2 cubed avocados in bowl with juice of 1 lime, 1 peeled and chopped orange, & ½ chopped English cucumber. Serve soup topped with avocado mix, topped with crumbled cotija cheese.

Cuban Black Bean & Potato Soup

Saute 1 medium diced onion, 1 small diced red bell pepper, 1 small diced green pepper, and 6 cloves minced garlic in a little veggie broth 2-3 minutes until soft…transfer to the blender, puree until smooth. Add 3 cups cooked black beans and 6-7c water…puree until consistency of thick soup. Return mix to saucepan, add 3 more cups cooked black beans, 2 ½ cups (about 3 potatoes) peeled and diced potatoes, 2 tbsp. white wine vinegar, 1 tbsp. ground cumin, 1 tbs. fresh oregano leaves, 1 bay leaf, ½ tsp. salt. Bring to simmer, reduce, simmer covered 20 minutes, remove bay, serve garnished diced red onion and green bell pepper.

Homemade Veggie Broth

In 4 quarts water: bring to boil with rough-chopped 1 large onion, 3 med. carrots, 3 celery stalks, 2 large leeks, 8oz mushrooms, and 1 bunch parsley. Simmer, spooning off foam, for 2 ½-3 hours. Strain and freeze.

Carrot Soup

Toast 2 tsp anise seeds in a small frying pan until fragrant, about 2 minutes. Coarsely grind. In a soup pot, melt 2 tbsp unsalted butter, add 1 large diced yellow onion, and anise seeds, cook 7-10 minutes. Add 2 lbs peeled and diced carrots, cook 10 minutes. Pour in 6 cups vegetable stock. Bring to simmer, then cook 15 minutes. Remove. Blend with 1 cup heavy whipping cream, stir in 5 tbsp ouzo. Reheat gently, stir in ¼ cup crème fraiche, ladle into bowls, top with minced chives

Spicy Tomato Soup

Heat 1 tbsp EVOO in pot, add 1 ½ cups minced onion, 4 cloves minced garlic, ½ tsp salt, 1 tsp dill, and lots of fresh ground pepper. Stir over medium heat 5-8’. Add 28-oz can crushed concentrated tomatoes, 2 cups water, & 1 tbsp honey. Cover & simmer 20-30’. About 5 minutes before serving, whisk in 1 tbsp of mayo or sour cream, and stir in 2 medium diced fresh tomatoes, with freshly minced chives or scallions.

Cream of Celery Soup

Place 2 peeled & diced potatoes, 4 cups chopped celery, 3 cups water, and 1 ¼ tsp salt in pot. Bring to boil, reduce & simmer covered for 15’. Puree. Meanwhile, melt 2 tbsp butter in a small saucepan, add heaping cup fine-minced onion and a heaping cup of finely diced celery, plus 1 tsp celery seed. Saute 8-10’. Add to puree. Stir in 1 cup warmed milk, pepper to taste, and 5 tbsp sour cream. Heat gently but don’t boil. Serve with minced chives.

Potato Fennel Soup

Melt 1 tbsp butter in pot, add 4 cups thinly sliced onions and 1 tsp salt. Cook over medium-low heat 15-20’, stirring occasionally, until onions soft & lightly browned. Add 4 medium peeled & diced potatoes, ½ tsp salt, minced fresh fennel bulb, ½ tsp caraway seeds. Saute over medium for another 5’, then add 4 cups water. Bring to boil, then reduce & partially cover, simmer 10-15’. Taste to adjust salt. Add fresh ground pepper. Serve hot with a decorative swirl of sour cream.

Curried Red Lentil & Sweet Potato Soup

Open can of full-fat coconut milk (do not shake). Spoon 1 tbsp fat from top into soup pot over med-high heat. Once fat sputters, add 1 medium fine-diced onion, cook 3-5’ until translucent, add 1 tbsp ginger and 4 cloves minced garlic, cook 1 minute. Add 1 tbsp Thai red curry paste, stir until combined. Add 2 medium sweet potatoes (peeled & cut into 2” chunks), 1 cup red lentils, remaining coconut milk, 3 cups water, and 2 ½ tsp salt. Bring to boil, reduce & simmer, stirring often, until SPs fall apart (about 30’). Stir in 1 tsp Sriracha & the juice of ½ of a lime. Serve with chopped fresh cilantro.

Creamy Curried Cauliflower Soup

Combine 2 tbsp EVOO and 2 tbsp butter in stockpot over med heat. When butter melts, add 3 ribs chopped celery, 1 chopped small onion, and cook 5-8’. Add 2 tsp curry powder, 1 tsp turmeric, 2 tbsp flour, and cook 1’. Add 1 head of cauliflower (cored & chopped) and 4 cups water, bring to boil, reduce & simmer (covered) 20 minutes, then blend. Serve topped with chopped scallions and dollop of greek yogurt.

Delicious Vegan Sweet Red Pepper & Green Chili Bisque

Heat soup pot over medium-low heat. Add 2 tbsp EVOO, 1 medium, thin-sliced onion, and 1 fine-diced unpeeled carrot. Saute 12-13’, until soft. Add 2 cloves minced garlic, saute until fragrant. Place all into a blender, add 1 16-oz jar sweet roasted red peppers (drained) and 1 4-oz can whole green chiles (drained). Add 2 cups organic veg broth and ¼ cup cashew or oat milk. Puree 5’ until very smooth. Return to heat, warm up without boiling, serve with S&P, and topped with tortilla chips.

Roasted Carrot and Coconut Soup

Preheat oven to 450F. Toss together 1 ¼ lbs rough chopped carrots, 1 ½ tsp EVOO, ½ sp salt onto baking sheet. Roast 20’, stirring once. Meanwhile, heat 1 1/s tsp EVOO in soup pot, add 2 cups chopped yellow onion, cook stirring often until browned (~10-15 minutes). Add 2 tbsp red curry paste, 2 tsp grated fresh peeled ginger, and 1 tsp crushed red pepper. Cook, stirring, for 1’. Add cooked carrots, 1 15-oz can drained cannellini beans, 3 cups unsalted veg stock, 1 15-oz can light coconut milk, and ¼ tsp salt. Bring to boil, reduce and simmer 5’. With hand blender, blend until smooth. Stir in 3 tbsp fresh lime juice, and ½ ground pepper. Serve topped with fresh cilantro, and diced avocados. Consider adding 1 cup cooked lentils before serving.

Curried Coconut Pumpkin Soup

Combine 4 cups ½” cubed peeled fresh pumpkin (or butternut squash), 3 cups low-sodium veg broth, 1 large Granny Smith apple (cut into small cubes), ¾ cup chopped shallots, 1 1” piece fresh ginger, 2 garlic cloves (chopped), 2 tsp curry powder, 1 tsp salt, and ¼ tsp crushed red pepper into slow cooker. Cover and cook on LOW 7 hours. Stir in 1 cup plus 4 tsp canned light coconut milk (well shaken), and 1 tbsp fresh lime juice. Using hand blender, blend until smooth, serve topped with pepitas.

Curried Cauliflower Soup

Trim and slice 1 head of cauliflower. Reserve 1 cup of florets. Heat 3 tbsp EVOO in large saucepan until shimmering. Add 1 thin sliced leek (white and light green parts) and ½ thin-sliced onion. Saute with 1 ½ tsp salt, ~7’ until browning. Add 1 ½ tbsp grated fresh ginger, and 1 ½ tbsp curry powder, cook 30” longer, then stir in 4 ½ cups water and half of cauliflower. Bring to boil, reduce & simmer 15’. Add remaining cauliflower and cook 15’ longer. Meanwhile, heat 1 tbsp EVOO in small skillet, and saute reserved florets 6-8’ until browned. Season with S&P. Using a stick blender, blend soup to puree. Remove, and off heat add in 1 tbsp lime juice and 1 cup of canned coconut milk. Serve with browned florets, thin-sliced scallions, and a drizzle of EVOO.

Delicious Roasted Eggplant and Tomato Soup

Adjust oven rack 4” from broiler element and heat broiler. Toss 2 lbs eggplant, cut into ½” pieces, with 6 tbsp EVOO, and spread on aluminum baking sheet. Broil 10’, stir, and broil 5-7’ longer until mahogany brown. Remove and let cool. Reserve 2 cups eggplant. Meanwhile, heat 1 tbsp EVOO in large saucepan. Add 1 chopped onion, ¾ tsp salt, and ¼ tsp pepper...cook 5-7’ until onion softened and lightly browned. Stir in 2 minced garlic cloves, 1 ½ tsp ras el hanout, and ½ tsp ground cumin. Cook 30”. Stir in 4 cups veggie broth, 1 14.5oz can drained diced tomatoes, ¼ cups raisins, 1 bay leaf, and remaining eggplant. Bring to simmer, reduce, cover, and simmer gently 20’. Discard bay leaf. Using stick blender, process soup until smooth. Add in reserved 2 cups eggplant until heated, then remove pan from heat. Off heat, add in 2 tsp lemon juice, 2 tbsp slivered almonds, and 2 tbsp cilantro. Serve with almonds & cilantro.

Leek & Cauliflower Soup

In large pot cook 4 cups thin-sliced leeks in 1 tbsp each unsalted butter & EVOO until softened, ~5’. Transfer to bowl. Add another 1 tbsp each butter & EVOO to pot, and cook 1 head thin-sliced cauliflower until browned, ~7’. Add 6 cups veggie stock, ½ tbsp fresh dill, and cooked leeks. Bring to boil, reduce & simmer covered, ~15’. Cool 3’, immersion blend until smooth, stir in 2 tsp salt, ¼ tsp fresh ground pepper, 1 tsp fine-chopped fresh dill, and 1 tsp white wine vinegar. Top with shredded white cheddar, & serve.