Good Shabbos, Shabbat Shalom! Although the weather is cold and wintery, nothing warms you up more quickly than a big bowl of hot, satisfying soup. Chicken soup is usually a Shabbat staple in many Jewish homes but sometimes it’s nice to serve something somewhat different. If there are vegetarians at your table, serving a vegetable-based soup is an excellent idea.
Some people prefer a hearty soup packed with all kinds of chunky vegetables while others prefer their soups to be smooth and silky. If you have fussy eaters and are trying to get more vegetables into their diet, just puree the soup after cooking and the veggies will disappear. An immersion blender does the job quickly. You can also puree soups in a blender or food processor.
EASY CARROT SOUP
This family favorite is quick to make and even quicker to disappear! It multiplies easily if you’re expecting a crowd.
1 Tbsp canola or olive oil
2 medium onions, coarsely chopped
1 red bell pepper, chopped
2 cloves garlic, crushed
8 or 9 large carrots, cut into chunks (1 1/2 lbs/750 g)
1 large potato, peeled and cut into chunks
5 cups vegetable broth
2 Tbsp minced fresh dill
1 tsp minced fresh ginger (or 1/2 tsp powdered ginger)
Salt and pepper to taste
1. In a large saucepan, heat oil on medium heat. Add onions and red pepper. Sauté until golden, about 5-7 minutes. Add garlic and sauté 1-2 minutes longer. If necessary, add a little water to prevent burning or sticking.
2. Add carrots, potato and broth. Bring to a boil, then reduce heat and simmer, covered, for 30 minutes, stirring occasionally.
3. Using an immersion blender, puree the soup. Add dill, ginger, salt and pepper to taste.
Yield: 6 servings. Reheats and/or freezes well.
READ: SOUP TO HELP YOU GET THROUGH THE WINTER
CREAMY SQUASH SOUP
Follow directions for Easy Carrot Soup (above) but instead of carrots and dill, substitute 4 cups cut-up squash. Prepare soup as directed. Add 1/4 cup orange juice to pureed soup at the end of step 3.
SPLIT PEA & PORTOBELLO MUSHROOM SOUP
This terrific soup is easy to prepare and is sure to warm you up on a cold day. It’s “lick the spoon” good!
1 cup dried green split peas, rinsed and drained
5 cups water
1 cup vegetable or chicken broth
1 Tbsp canola or olive oil
1 large sweet onion, chopped
2 medium shallots (about 1/2 cup chopped)
2 cups sliced Portobello mushrooms (about 5 mushrooms)
1 medium carrot, chopped
1/4 tsp paprika (sweet or smoked)
1 tsp salt
Freshly ground black pepper
1. Combine the split peas, water, and broth in a large pot. Bring to a boil. Reduce the heat to low, cover partially, and simmer for 35 minutes.
2. While the peas are cooking, heat the oil in a large skillet on medium-high heat. Add the onion, shallots, and mushrooms, and sauté until golden brown, about 5 minutes. Reduce the heat and cook slowly until the onion has caramelized, about 5 to 10 minutes.
3. Add the onion mixture to the peas. Add the carrot and simmer 15 minutes longer or until tender. Stir in the paprika and remove from heat to let cool slightly.
4. Using an immersion blender, purée the soup while still in the pot or purée in batches in a blender or food processor. If too thick, add a little water or broth. Season with salt and pepper to taste, and serve.
Yield: 4 to 5 servings. Reheats and/or freezes well. If too thick, add a little water when reheating.
Variations:
• Use a combination of split peas and lentils. You can use either green or yellow split peas.
• Cook 1/4 cup of pearl barley, rinsed and drained, along with peas and/or lentils. Or substitute barley for half the peas. This makes a thicker soup, so thin as needed with additional broth.
• No shallots? Use 2 or 3 cloves garlic. Shallots look like small, elongated onions, with a garlic flavor. When peeled, they divide into cloves like garlic.
• Instead of Portobello mushrooms, try shiitake, oyster, or button mushrooms, or a combination of these.
Nutrition Notes:
• Split peas are a nutritional powerhouse. Packed with protein, fiber, and vitamin C, they also contain iron, zinc, and B vitamins. Both green and yellow split peas have a low glycemic index (32).
• It’s not necessary to soak split peas before cooking. A thorough rinsing in a colander is sufficient. When cooked, split peas break down to make a thick, satisfying soup.
READ: STEAMING BOWL OF SOUP FOR A COLD DAY
SLOW COOKER VEGETABLE LENTIL SOUP
Quick prep, slow-cook! Chop the vegetables in the food processor, then put everything into the slow cooker and let this carefree soup cook all day while you are away at work or out doing errands. It’s packed with fiber, phytochemicals and flavor – and it’s virtually fat-free.
2 medium onions, cut into chunks
2 medium sweet potatoes, peeled and cut into chunks
3 stalks celery, cut into chunks
3 large carrots, cut into chunks
1 red bell pepper, cut into chunks
1/4 cup minced fresh dill
3/4 cup pearl barley, rinsed and drained
1 cup dried red lentils, rinsed and drained
12 cups vegetable broth
Salt and freshly ground black pepper
1. In a food processor fitted with the steel blade process the vegetables in batches, using quick on/off pulses, until finely chopped.
2. Transfer the vegetables to the slow cooker, along with the dill, barley, lentils, broth, salt, and pepper. Cover and cook on the low setting for 8-10 hours, until vegetables are tender. (The extra 2 hours of cooking time won’t affect the finished dish if dinner is delayed.)
Yield: 10 to 12 servings. Reheats and/or freezes well. This soup will thicken when refrigerated overnight so just thin it with a little water when reheating.
EVERYTHING BUT THE KITCHEN SINK SOUP
I vary this soup depending on what I have on hand. Try it with chopped mushrooms, zucchini, or tomatoes. Instead of sweet potato, substitute a regular potato, turnip, or squash. Instead of lentils, use green or yellow split peas. Canned drained kidney beans are also a good addition.
The main rule is to fill the pot/insert halfway with vegetables. Add barley and legumes, then enough vegetable broth or water to fill the pot to within 1 inch from the top. Sometimes I add a cup of leftover tomato sauce. Always different, always delicious!
CHEF’S SECRETS:
• I have a 6-quart slow cooker but if yours is smaller, use less vegetables, seasoning and water. As a guideline, fill the pot halfway with vegetables. Add 1/2 cup of barley and 3/4 cup of lentils; then add enough vegetable broth or water to fill the pot/insert to within 1 inch from the top.
• Quick Tip: The soup will cook faster if you add boiling water instead of tap water. Cook on high setting for 4-6 hours.
Norene Gilletz is the leading author of kosher cookbooks in Canada. She is the author of twelve cookbooks and divides her time between work as a food writer, food manufacturer, consultant, spokesperson, cooking instructor, lecturer, and cookbook editor. Norene lives in Toronto, Canada and her motto is “Food that’s good for you should taste good!” For more information, visit her website at www.gourmania.com or email her at [email protected].