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ОглавлениеBasic Vegetable Stock
These stock recipes, each of which make enough for two average soup recipes, can be made ahead and frozen. For convenience, cook them overnight in the slow cooker. If your slow cooker is not large enough to make a full batch, you can halve the recipes.
VEGAN FRIENDLY
MAKES ABOUT 12 CUPS (3 L) (1 cup/250 mL per serving)
•Large (minimum 6 quart) slow cooker
| 8 | carrots, scrubbed and coarsely chopped | 8 |
| 6 | stalks celery, coarsely chopped | 6 |
| 3 | onions, coarsely chopped | 3 |
| 3 | cloves garlic, coarsely chopped | 3 |
| 6 | sprigs parsley | 6 |
| 3 | bay leaves | 3 |
| 10 | black peppercorns | 10 |
| 1 tsp | dried thyme leaves | 5 mL |
| 12 cups | water | 3 L |
1.In slow cooker stoneware, combine carrots, celery, onions, garlic, parsley, bay leaves, peppercorns and water. Cover and cook on Low for 8 hours or on High for 4 hours.Strain and discard solids. Cover and refrigerate for up to 5 days or freeze in an airtight container.
Tip
To freeze stock, transfer to airtight containers in small, measured portions (2 cups/500 mL or 4 cups/1 L are handy), leaving at least 1-inch (2.5 cm) headspace for expansion. Refrigerate until chilled, cover and freeze for up to 3 months. Thaw in refrigerator or microwave before using.
Variation
Enhanced Vegetable Stock: To enhance 8 cups (2 L) Basic Vegetable Stock, combine in a large saucepan over medium heat with 2 carrots, peeled and coarsely chopped, 1 tbsp (15 mL) tomato paste, 1 tsp (5 mL) celery seeds, 1 tsp (5 mL) cracked black peppercorns, ½ tsp (2 mL) dried thyme leaves, 4 parsley sprigs, 1 bay leaf and 1 cup (250 mL) white wine. Bring to a boil. Reduce heat to low and simmer, covered, for 30 minutes, then strain and discard solids.
Mindful Morsels
Basic Vegetable Stock contains virtually no nutrients, so it counts as a Free Food/Extra. The advantage to making your own vegetable broth is to reduce your consumption of sodium. One cup (250 mL) of this broth, with no salt added, contains 0 mg of sodium. The same quantity of a purchased broth will likely contain 500 to 800 mg of sodium.
Homemade Chicken Stock
There’s nothing quite like the flavor of homemade chicken stock. It’s very easy to make — you can cook it overnight, strain it in the morning and refrigerate it during the day. By the time you return home, the fat will have congealed on top and you can skim it off.
MAKES ABOUT 12 CUPS (3 L) (1 cup/250 mL per serving)
•Large (minimum 6 quart) slow cooker
| 4 lbs | bone-in skin-on chicken parts (see Tip, below) | 2 kg |
| 3 | onions, coarsely chopped | 3 |
| 4 | carrots, scrubbed and coarsely chopped | 4 |
| 4 | stalks celery, coarsely chopped | 4 |
| 6 | sprigs parsley | 6 |
| 3 | bay leaves | 3 |
| 10 | black peppercorns | 10 |
| 1 tsp | dried thyme leaves | 5 mL |
| 12 cups | water | 3 L |
1.In slow cooker stoneware, combine chicken, onions, carrots, celery, parsley, bay leaves, peppercorns, thyme and water. Cover and cook on High for 8 hours. Strain into a large bowl, discarding solids. Refrigerate liquid until fat forms on surface, about 6 hours. Skim off fat. Cover and refrigerate for up to 5 days.
Tip
The more economical parts of the chicken, such as necks, backs and wings, make the best stock.
Stock and Broth
What’s the difference between stock and broth? The answer depends a lot on who you ask. Generally speaking, stock is prepared by simmering meat, fish or poultry (often just the bones) and/or vegetables, together with seasonings, for several hours. The stock is then strained off. Broth may be the liquid in which meat has been cooked, the clear portion of a soup with other ingredients or a soup on its own, usually with added seasonings.
In this book, “lower-salt chicken broth” and “lower-salt vegetable broth” refer to commercially prepared products, in cans (usually condensed, which need to be diluted) or cartons (ready-to-use). Look for a product with less than 600 mg of sodium per cup (250 mL). Typically, they will be labeled “reduced-salt” or “reduced-sodium,” but there are others that qualify. Use the sodium values on the Nutrition Facts panel to help you choose.
When Homemade Chicken Stock or Basic Vegetable Stock is called for, be sure to make it without salt.
South American Black Bean Soup
This mouthwatering combination of black beans, lime juice and cilantro with just a hint of hot pepper is one of my favorite one-dish meals. To jack up the heat, add a chopped jalapeño along with the cayenne. The flavor of this soup actually improves if it is allowed to sit overnight and then reheated. Garnish with finely chopped cilantro, light sour cream or salsa. One tablespoon (15 mL) of light sour cream is 1 Free Food/Extra, as is ¼ cup (50 mL) salsa.
MAKES 8 SERVINGS
•Works best in a large (minimum 5 quart) slow cooker
| 6 | slices bacon, chopped | 6 |
| 1 tbsp | olive oil | 15 mL |
| 2 | onions, finely chopped | 2 |
| 2 | stalks celery, finely chopped | 2 |
| 2 | carrots, peeled and finely chopped | 2 |
| 2 | cloves garlic, minced | 2 |
| 2 tbsp | cumin seeds, toasted and ground (see Tip, page 31) | 25 mL |
| 1 tbsp | dried oregano leaves | 15 mL |
| 1 tsp | dried thyme leaves | 5 mL |
| 1 tsp | cracked black peppercorns | 5 mL |
| 2 tbsp | tomato paste | 25 mL |
| 6 cups | lower-salt chicken broth | 1.5 L |
| 4 cups | cooked dried or canned black beans, drained and rinsed (see Tip, below) | 1 L |
| ⅓ cup | freshly squeezed lime juice | 75 mL |
| ¼ tsp | cayenne pepper | 1 mL |
| 1 | jalapeño pepper, chopped, optional | 1 |
1.In a skillet, cook bacon over medium-high heat until crisp. Drain thoroughly on paper towel. Cover and refrigerate until ready to use. Drain fat from pan. Add oil.
2.Reduce heat to medium. Add onions, celery and carrots and cook, stirring, until vegetables are softened, about 7 minutes. Add garlic, toasted cumin, oregano, thyme and peppercorns and cook, stirring, for 1 minute. Add tomato paste and stir to combine thoroughly. Transfer to stoneware. Stir in broth.
3.Add beans and reserved bacon and stir well. Cover and cook on Low for 8 to 10 hours or on High for 4 to 6 hours, until vegetables are tender. Stir in lime juice, cayenne and jalapeño, if using. Cover and cook on High for 10 minutes, until heated through. Working in batches, purée soup in a food processor or blender. (You can also do this in the stoneware using an immersion blender.) Spoon into bowls and garnish.
Make Ahead
This soup can be partially prepared before it is cooked. Complete Steps 1 and 2. Cover and refrigerate for up to 2 days. When you’re ready to cook, continue with the recipe.
Tip
Three-quarters of a cup (175 mL) of dried beans yields about 2 cups (500 mL) when cooked, equivalent to a 19-oz (540 mL) can of beans, drained and rinsed.
Mindful Morsels
Dried legumes, such as black beans, kidney beans, lentils and split peas, are very nutritious. They provide not only protein, but also slowly released carbohydrate that causes a smaller increase in blood glucose than many other carbohydrate-containing foods. Half a cup (125 mL) of cooked beans contains about 7 g of protein (and typically, less than 1 g of fat), making it a good alternative to meat, and is very high in fiber and folacin (a B vitamin). It also supplies thiamine and niacin and six minerals, including iron, magnesium, zinc and manganese, and has virtually no sodium when prepared without salt. Fiber-rich foods are also more filling and lengthen the time until you next feel hungry.
Two-Bean Soup with Pistou
I love the flavors in this classic French country soup: the hint of licorice in the fennel and the nip of paprika is nicely balanced by the pleasing blandness of the potatoes and beans.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Large (minimum 6 quart) slow cooker
| 1 tbsp | olive oil | 15 mL |
| 3 | onions, finely chopped | 3 |
| 2 | carrots, peeled and diced | 2 |
| 1 | bulb fennel, base and leafy stems discarded, bulb thinly sliced on the vertical and cut into ½-inch (1 cm) lengths (see Tips, below) | 1 |
| 1 tsp | fennel seeds, toasted (see Tips, below) | 5 mL |
| 1 | can (28 oz/796) diced tomatoes, including juice | 1 |
| 6 cups | Basic Vegetable Stock or Homemade Chicken Stock (see recipes, pages 38 and 39) or lower-salt broth | 1.5 L |
| 2 | potatoes, peeled and shredded | 2 |
| 2 | cans (each 14 oz/398 mL) white beans, drained and rinsed, or 2 cups (500 mL) dried white beans, soaked, cooked and drained (see Basic Beans, page 231) | 2 |
| 2 cups | frozen sliced green beans (see Tips, below) | 500 mL |
| 2 tsp | paprika, dissolved in 1 tbsp (15 mL) water Freshly ground black pepper | 10 mL |
| Pistou | ||
| 1 cup | packed fresh basil leaves | 250 mL |
| 4 | cloves garlic, minced | 4 |
| ½ cup | finely grated Parmesan cheese | 125 mL |
| ¼ cup | extra virgin olive oil | 50 mL |
1.In a skillet, heat oil over medium heat for 30 seconds. Add onions, carrots and fennel bulb and cook, stirring, until vegetables are softened, about 7 minutes. Add toasted fennel seeds and cook, stirring, for 1 minute. Add tomatoes with juice and bring to a boil. Transfer to slow cooker stoneware.
2.Add stock, potatoes, white beans and green beans. Cover and cook on Low for 8 hours or on High for 4 hours, until vegetables are tender. Stir in paprika solution and season to taste with pepper. Cover and cook on High for 20 minutes.
3.Pistou: In a food processor fitted with a metal blade, combine basil, garlic and Parmesan. Process until smooth. Slowly add olive oil down the feeder tube until integrated. Ladle soup into bowls and top each serving with a dollop of pistou.
Make Ahead
You can partially prepare this soup ahead of time. Complete Step 1. Cover and refrigerate overnight or for up to 2 days. When you’re ready to cook, continue with Steps 2 and 3.
Tips
If your market is out of fennel, use 6 stalks of diced celery instead.
To toast fennel seeds: Place in a dry skillet over medium heat and cook, stirring, until seeds are fragrant, about 3 minutes. Immediately transfer to a mortar or a spice grinder and grind.
Adding the green beans while they are still frozen ensures that they will not be mushy when the soup has finished cooking. If you prefer to use fresh green beans, cut them into 2-inch (5 cm) lengths and cook them in a pot of boiling salted water for 4 minutes, until tender-crisp. Add them to the slow cooker after stirring in the paprika.
Mindful Morsels
Canned beans are high in sodium. In this recipe, they contribute about 250 mg of sodium per serving. You may want to look for reduced-sodium varieties or those with no salt added, or cook your own with no added salt. (See Basic Beans, page 231.) Rinsing also helps reduce the salt content.
Ribollita
Originally intended as a method for using up leftover minestrone — hence the name ribollita, which means “twice cooked” — this hearty Italian soup has acquired an illustrious reputation of its own. The distinguishing ingredient is country-style bread, which is added to the soup and cooked in the broth. Drizzled with olive oil and sprinkled with grated Parmesan cheese, this makes a satisfying light meal.
VEGETARIAN FRIENDLY
MAKES 8 SERVINGS
•Works best in a large (minimum 5 quart) slow cooker
| 2 cups | cooked dried white kidney beans (see Basic Beans, page 231) or canned white kidney beans, drained and rinsed | 500 mL |
| 5 cups | lower-salt vegetable or chicken broth, divided | 1.25 L |
| 3 tbsp | olive oil, divided | 45 mL |
| 2 | onions, finely chopped | 2 |
| 2 | carrots, peeled and diced | 2 |
| 2 | stalks celery, diced | 2 |
| 4 | cloves garlic, minced | 4 |
| ¼ cup | finely chopped parsley | 50 mL |
| 1 tbsp | grated lemon zest | 15 mL |
| 1 tsp | finely chopped fresh rosemary leaves or dried rosemary leaves, crumbled | 5 mL |
| ¼ tsp | salt | 1 mL |
| ½ tsp | cracked black peppercorns | 2 mL |
| 2 | potatoes, peeled and grated | 2 |
| 4 cups | packed torn Swiss chard leaves (about 1) bunch (see Tip, below) | 1 L |
| 1 | long red chile pepper, minced, optional | 1 |
| 3 | thick slices day-old country-style bread | 3 |
| ½ cup | freshly grated Parmesan cheese | 125 mL |
1.In a food processor, combine beans with 1 cup (250 mL) of the broth and purée until smooth. Set aside.
2.In a skillet, heat 1 tbsp (15 mL) of the oil over medium heat. Add onions, carrots and celery and cook, stirring, until carrots are softened, about 7 minutes. Add garlic, parsley, lemon zest, rosemary, salt and peppercorns and cook, stirring, for 1 minute. Add bean mixture and bring to a boil. Transfer mixture to stoneware.
3.Stir in potatoes and remaining 4 cups (1 L) broth. Cover and cook on Low for 8 to 10 hours or on High for 4 to 5 hours, until vegetables are tender. Stir in Swiss chard, chile pepper, if using, and bread. Cover and cook on High for 30 minutes, until chard is cooked.
4.When ready to serve, ladle into bowls, breaking bread into pieces. Drizzle with remaining oil and sprinkle with Parmesan.
Make Ahead
Cook this soup overnight or the day before you intend to serve it. Refrigerate until you are ready to serve, then reheat in the oven. Ladle the soup into ovenproof bowls, drizzle with olive oil and sprinkle with Parmesan. Bake in a preheated oven (350°F/180°C) for about 30 minutes, until the top is lightly browned.
Tip
If you can’t find Swiss chard, use an equal quantity of spinach. Be sure to wash Swiss chard thoroughly like spinach (see Tip, page 32).
Mindful Morsels
In this traditional soup I’ve used Swiss chard, a relative of the beet family (the red stems of some chard varieties remind us of this relationship). Half a cup (125 mL) of cooked chard is an excellent source of beta carotene and also contains vitamin E, both of which also act as antioxidants. Together with other components of diets containing generous amounts of vegetables, antioxidants are believed to work to reduce the risk of some types of cancer.
Harira
This traditional Moroccan soup, often made with lamb, is usually served during Ramadan at the end of a day of fasting. This vegetarian version is finished with a dollop of harissa, a spicy North African sauce, which adds flavor and punch. Served with whole grain bread, harira makes a great light meal.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Large (minimum 5 quart) slow cooker
| 1 tbsp | olive oil | 15 mL |
| 2 | onions, coarsely chopped | 2 |
| 4 | stalks celery, diced | 4 |
| 2 | cloves garlic, minced | 2 |
| 1 tbsp | turmeric | 15 mL |
| 1 tbsp | grated lemon zest | 15 mL |
| ½ tsp | cracked black peppercorns | 2 mL |
| 1 | can (28 oz/796 mL) diced tomatoes, including juice | 1 |
| 4 cups | Basic Vegetable Stock or Homemade Chicken Stock (see recipes, pages 38 and 39) or lower-salt broth | 1 L |
| 1 cup | dried red lentils, rinsed | 250 mL |
| 1 | can (14 oz/398 mL) chickpeas, drained and rinsed, or ½ cup (125 mL) dried chickpeas, soaked, cooked and drained (see Variation, page 231) | 1 |
| ½ cup | finely chopped parsleyHarissa (see recipe, opposite) | 125 mL |
1.In a skillet, heat oil over medium heat for 30 seconds. Add onions and celery and cook, stirring, until celery is softened, about 5 minutes. Add garlic, turmeric, lemon zest and peppercorns and cook, stirring, for 1 minute. Add tomatoes with juice and bring to a boil. Transfer to slow cooker stoneware.
2.Add stock, lentils and chickpeas and stir well. Cover and cook on Low for 6 to 8 hours or on High for 3 to 4 hours, until mixture is hot and bubbly and lentils are tender. Stir in parsley. Ladle into bowls and pass the harissa at the table.
Make Ahead
Harira can be partially prepared before it is cooked. Complete Step 1. Cover and refrigerate overnight or for up to 2 days. When you’re ready to cook, continue with Step 2.
Tips
To prepare chiles for Harissa: Remove the stems and combine with 1 cup (250 mL) boiling water in a small bowl. Ensure they are submerged and set aside for 30 minutes, until soft. Drain and coarsely chop.
To toast seeds for Harissa: Combine caraway, coriander and cumin seeds in a dry skillet over medium heat. Cook, stirring, until fragrant, about 3 minutes. Immediately transfer to a mortar or a spice grinder and grind.
Harissa
In a mini-chopper, combine 3 reconstituted red chile peppers (see Tips, above), 2 tsp (10 mL) each toasted caraway and coriander seeds, 1 tsp (5 mL) toasted cumin seeds (see Tips, above), 2 reconstituted sun-dried tomatoes, 4 cloves garlic, 1½ tbsp (22 mL) lemon juice, 1 tbsp (15 mL) sweet paprika and ½ tsp (2 mL) salt and process until combined. Add 3 tbsp (45 mL) extra virgin olive oil and process until smooth and blended. Store, covered, in the refrigerator for up to 1 month, covering the paste with a bit of olive oil every time you use it. Makes ⅓ cup (75 mL).
Mindful Morsels
A serving of this soup is an excellent source of the mineral potassium. Potassium works with sodium to help your body maintain a proper fluid balance, and although potassium is present in many foods, it is vulnerable to being depleted from the body. A diet high in refined foods is linked with potassium loss, as is the overconsumption of coffee. Prolonged diarrhea or the use of diuretics can also lead to potassium deficiencies, and boiling vegetables in large amounts of water causes the potassium to drain off.
Caldo Verde
This soup, which is Portuguese in origin, is usually made with white beans and kale. This version, which uses chickpeas and collard greens, is equally delicious and also lends itself to many adaptations. If you can’t find collards, use kale, and feel free to substitute white beans for the chickpeas. Serve this as the centerpiece of a soup-and-salad meal. Add crusty whole grain bread or ciabatta and a salad of grated carrots with a lemon juice and extra virgin olive oil vinaigrette.
MAKES 8 SERVINGS
•Large (minimum 5 quart) slow cooker
| 1 tsp | cumin seeds | 5 mL |
| 1 tbsp | olive oil | 15 mL |
| 2 | onions, finely chopped | 2 |
| 2 | carrots, peeled and diced | 2 |
| 2 | cloves garlic, minced | 2 |
| ½ tsp | cracked black peppercorns | 2 mL |
| 6 cups | Homemade Chicken Stock (see recipe, page 39) or lower-salt chicken broth | 1.5 L |
| 2 | cans (each 14 to 19 oz/398 to 540 mL) chickpeas, drained and rinsed, or 2 cups (500 mL) dried chickpeas, soaked, cooked and drained (see Variation, page 231) | 2 |
| 2 | potatoes, peeled and diced | 2 |
| 2 tsp | paprika, dissolved in 2 tbsp (25 mL) lemon juice | 10 mL |
| 4 cups | shredded collard greens (about one 12 oz/375 g bunch) (see Tips, below) Red wine vinegar, optional | 1 L |
1.In a large dry skillet over medium heat, toast cumin seeds, stirring, until fragrant and they just begin to brown, about 3 minutes. Immediately transfer to a mortar or a spice grinder and grind. Set aside.
2.In same skillet, heat oil over medium heat for 30 seconds. Add onions and carrots and cook, stirring, until carrots are softened, about 7 minutes. Add garlic, peppercorns and reserved cumin and cook, stirring, for 1 minute. Transfer to slow cooker stoneware. Add stock and chickpeas and stir well.
3.Add potatoes and stir well. Cover and cook on Low for 8 hours or on High for 4 hours, until potatoes are tender. If you prefer a smooth soup, working in batches, purée soup in a food processor or blender and return to slow cooker. (You can also do this in the stoneware using an immersion blender.) Stir in paprika mixture. Add collards, in batches, stirring each to submerge before adding the next batch. Cover and cook on High until collards are tender, about 30 minutes. Season to taste with vinegar, if using.
Make Ahead
This dish can be assembled before it is cooked. Complete Steps 1 and 2. Cover and refrigerate overnight or for up to 2 days. When you’re ready to cook, continue with Step 3.
Tips
Shred collard greens as if you were making a chiffonade of basil leaves. Remove the stems, including the thick vein that runs up the bottom of the leaf, and thoroughly wash the leaves by swishing them around in a sink full of warm water. On a cutting board, stack the leaves, 2 or 3 at a time. Roll them into a cigar shape and slice as thinly as you can.
Try a garnish of lean turkey kielbassa (or other lean cooked sausage). One tablespoon (15 mL), finely diced, counts as 1 Free Food/Extra.
Mindful Morsels
One serving of this soup is an excellent source of vitamins A, B6 and K and a good source of folacin, potassium and magnesium. Think of it as a steaming bowl of comfort. Many of the nutrients it contains, such as complex carbohydrates, vitamin B6, folacin and magnesium, help your body manage stress.
Mushroom Lentil Soup
Lentils and mushrooms are a classic combination for a reason — they blend deliciously because each brings out the best features of the other. This hearty soup with its deep earthy flavors makes a great main course in a bowl. Serve it on those evenings when family members are coming and going at different times. Set out a loaf of whole grain bread and the fixin’s for salad and let everyone help themselves.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Large (minimum 5 quart) slow cooker
| 2 cups | hot water | 500 mL |
| 2 tbsp | dried wild mushrooms (see Tips, below) | 25 mL |
| 1 tbsp | olive oil | 15 mL |
| 1 | onion, finely chopped | 1 |
| 4 | stalks celery, diced | 4 |
| 2 | carrots, peeled and diced | 2 |
| 1 tsp | chili powder | 5 mL |
| 1 | can (28 oz/796 mL) diced tomatoes, including juice | 1 |
| 4 cups | Basic Vegetable Stock or Homemade Chicken Stock (see recipes, pages 38 and 39) or lower-salt broth | 1 L |
| 2 cups | brown or green lentils (see Tips, below) | 500 mL |
| 2 tbsp | freshly squeezed lemon juice Freshly ground black pepper | 25 mL |
| 1 cup | low-fat plain yogurt, optional | 250 mL |
| ½ cup | finely chopped parsley leaves or chives | 125 mL |
1.In a heatproof bowl, combine hot water and dried mushrooms. Let stand for 30 minutes then strain through a fine sieve, reserving liquid. Pat mushrooms dry, chop finely and set aside.
2.In a large skillet, heat oil over medium heat for 30 seconds. Add onion, celery and carrots and cook, stirring, until carrots are softened, about 7 minutes. Add chili powder and reserved dried mushrooms and cook, stirring, for 1 minute. Add tomatoes, with juice, and reserved mushroom liquid and bring to a boil. Transfer to slow cooker stoneware.
3.Add stock and lentils. Cover and cook on Low for 8 to 10 hours or on High for 4 to 5 hours, until vegetables are tender. Stir in lemon and ground pepper. Ladle into bowls and drizzle each with 1 to 2 tbsp (15 to 25 mL) yogurt, if using. Garnish each serving with 1 tbsp (15 mL) parsley.
Make Ahead
This soup can be assembled before it is cooked. Complete Steps 1 and 2. Cover and refrigerate overnight or for up to 2 days. When you’re ready to cook, continue with Step 3.
Tips
If you’re using a strongly flavored dried mushroom, such as porcini, to make this soup, 2 tbsp (25 mL) will be sufficient. But if you’re using a mixture of mushrooms, some of which may be more mildly flavored, you may need an additional 1 tbsp (15 mL) or so.
Lentils purchased in bulk may contain bits of dirt or discolored seeds. Before using, it is wise to rinse them thoroughly in a pot of water. Swish them around and remove any offending particles, then rinse thoroughly under cold running water.
If you prefer a creamier soup, after the soup has finished cooking, scoop out about 2 cups (500 mL) of the solids plus a little liquid and purée in a food processor. Return to the stoneware and continue as directed.
Mediterranean Lentil Soup with Spinach
This delicious soup, delicately flavored with lemon and cumin, reminds me of hot, languid days under the Mediterranean sun. Serve it as a starter or add a green salad and warm country-style bread for a refreshing and nutritious light meal.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Works best in a large (minimum 5 quart) slow cooker
| 1 tbsp | olive oil | 15 mL |
| 2 | onions, chopped | 2 |
| 2 | stalks celery, chopped | 2 |
| 2 | large carrots, peeled and chopped | 2 |
| 1 | clove garlic, minced | 1 |
| 1 tsp | cumin seeds, toasted and ground (see Tips, page 58) | 5 mL |
| 1 tsp | grated lemon zest | 5 mL |
| 6 cups | lower-salt vegetable or chicken broth | 1.5 L |
| 1 | potato, peeled and grated | 1 |
| 1 cup | green or brown lentils, rinsed | 250 mL |
| 2 tbsp | freshly squeezed lemon juice | 25 mL |
| ½ tsp | cayenne pepper, optional (see Tips, below) | 2 mL |
| 1 lb | fresh spinach, stems removed, or 1 package (10 oz/300 g) spinach leaves, thawed if frozen (see Tips, below) | 500 g |
1.In a skillet, heat oil over medium heat for 30 seconds. Add onions, celery and carrots and cook, stirring, until carrots are softened, about 7 minutes. Add garlic, toasted cumin and lemon zest and cook, stirring, for 1 minute. Transfer to slow cooker stoneware. Add broth.
2.Stir in potato and lentils. Cover and cook on Low for 8 to 10 hours or on High for 4 to 6 hours, until vegetables are tender. Add lemon juice and cayenne, if using, and stir. Add spinach. Cover and cook on High for 20 minutes, until spinach is cooked and mixture is hot and bubbly.
Make Ahead
This soup can be partially prepared before it is cooked. Complete Step 1. Cover and refrigerate for up to 2 days. When you’re ready to cook, continue with the recipe.
Tips
If you’re using cayenne pepper, dissolve it in the lemon juice before adding to the slow cooker.
If you are using fresh spinach leaves in this recipe, take care to wash them thoroughly, as they can be quite gritty. To wash spinach: Fill a clean sink with lukewarm water. Remove the tough stems and submerge the tender leaves in the water, swishing to remove the grit. Rinse thoroughly in a colander under cold running water, checking carefully to ensure that no sand remains. If you are using frozen spinach in this recipe, thaw and squeeze the excess moisture out before adding to the slow cooker.
Greek-Style Split Pea Soup
This is a soup version of the Greek appetizer fava, a purée of yellow split peas often topped with capers or stewed tomatoes. Here I’ve suggested the addition of a persillade made with red wine vinegar as a flavor enhancer, but you can also finish the soup with a dollop of warm tomato sauce. For a smoother result, purée the soup after it has finished cooking.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Large (minimum 5 quart) slow cooker
| 2 cups | yellow split peas (see Tips, below) | 500 mL |
| 1 tbsp | olive oil | 15 mL |
| 2 | onions, finely chopped | 2 |
| 4 | stalks celery, diced | 4 |
| 4 | carrots, peeled and diced | 4 |
| 4 | cloves garlic, minced | 4 |
| 1 tsp | dried oregano leaves, crumbled | 5 mL |
| ½ tsp | cracked black peppercorns | 2 mL |
| 6 cups | Enhanced Vegetable Stock (see Variation, page 38) or lower-salt vegetable broth | 1.5 L |
| Persillade (optional) | ||
| 1 cup | packed parsley leaves, finely chopped | 250 mL |
| 4 | cloves garlic, minced | 4 |
| 4 tsp | red wine vinegar | 20 mL |
1.In a large pot, combine split peas and 8 cups (2 L) cold water. Bring to a boil over medium-high heat and boil rapidly for 3 minutes. Turn off element and set aside for 1 hour. Drain and rinse thoroughly. Set aside.
2.In a skillet, heat oil over medium heat for 30 seconds. Add onions, celery and carrots and cook, stirring, until carrots are softened, about 7 minutes. Add garlic, oregano and peppercorns and cook, stirring, for 1 minute. Transfer to slow cooker stoneware. Add reserved split peas and stock and stir well.
3.Cover and cook on Low for 8 to 10 hours or on High for 4 to 5 hours, until peas are tender.
4.Persillade (optional): In a bowl, combine parsley, garlic and vinegar. (You can also make this in a mini-chopper.) Set aside at room temperature for 30 minutes to allow flavors to develop. To serve, ladle soup into individual bowls and garnish with persillade, if using.
Make Ahead
This soup can be partially prepared before it is cooked. Complete Steps 1 and 2. Cover and refrigerate overnight or for up to 2 days. When you’re ready to cook, continue with Steps 3 and 4.
Tips
Traditional wisdom suggests that yellow split peas do not need to be soaked before cooking. However, I have found that without a good pre-soaking they are a bit tough.
Persillade counts as 1 Free Food/Extra.
Variation
Instead of the persillade, top each serving of soup with a dollop of warm tomato sauce.
Beet Soup with Lemongrass and Lime
This Thai-inspired soup, which is served cold, is elegant and refreshing. Its jewel-like appearance and intriguing flavors make it a perfect prelude to any meal. I especially like to serve it at summer dinners in the garden.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Works in slow cookers from 3½ to 6 quarts
| 1 tbsp | olive oil | 15 mL |
| 1 | onion, chopped | 1 |
| 4 | cloves garlic, minced | 4 |
| 2 tbsp | minced gingerroot | 25 mL |
| 2 | stalks lemongrass, trimmed, smashed and cut in half crosswise | 2 |
| 2 tsp | cracked black peppercorns | 10 mL |
| 6 | medium beets, peeled and chopped (about 2½ lbs/1.25 kg) | 6 |
| 6 cups | Basic Vegetable Stock (see recipe, page 38) or lower-salt vegetable broth | 1.5 L |
| 1 | red bell pepper, seeded and diced | 1 |
| 1 | long red chile pepper, seeded and diced, optional Zest and juice of 1 limeFinely chopped cilantro | 1 |
1.In a skillet, heat oil over medium heat for 30 seconds. Add onion and cook, stirring, until softened, about 3 minutes. Add garlic, gingerroot, lemongrass and peppercorns and cook, stirring, for 1 minute. Transfer to slow cooker stoneware.
2.Add beets and stock. Cover and cook on Low for 8 hours or on High for 4 hours, until beets are tender. Add red pepper and chile pepper, if using. Cover and cook on High for 30 minutes, until peppers are tender. Remove lemongrass and discard.
3.Working in batches, purée soup in a food processor or blender. (You can also do this in the stoneware using an immersion blender.) Transfer to a large bowl. Stir in lime zest and juice. Chill thoroughly, preferably overnight.
4.When ready to serve, spoon into individual bowls and garnish with cilantro.
Make Ahead
Ideally, make this soup the day before you intend to serve it so it can chill overnight in the refrigerator.
Cabbage Borscht
This hearty soup goes well with dark rye bread. I prefer the flavor when it’s made with a combination of beef and lower-salt vegetable broth, but if you’re a vegetarian, the lower-salt vegetable broth works well, too.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Large (minimum 6 quart) slow cooker
| 1 tbsp | olive oil | 15 mL |
| 2 | onions, finely chopped | 2 |
| 4 | stalks celery, diced | 4 |
| 2 | carrots, peeled and diced | 2 |
| 4 | cloves garlic, minced | 4 |
| 1 tsp | caraway seeds | 5 mL |
| 1 tsp | salt | 5 mL |
| ½ tsp | cracked black peppercorns | 2 mL |
| 1 | can (28 oz/796 mL) diced tomatoes, including juice | 1 |
| 1 tbsp | brown sugar | 15 mL |
| 3 | medium beets, peeled and diced | 3 |
| 1 | potato, peeled and diced | 1 |
| 4 cups | Basic Vegetable Stock (see recipe, page 38) or 2 cups (500 mL) each lower-salt vegetable and beef broth | 1 L |
| 1 tbsp | red wine vinegar | 15 mL |
| 4 cups | finely shredded cabbage Light sour cream, optional Finely chopped dill | 1 L |
1.In a skillet, heat oil over medium heat for 30 seconds. Add onions, celery and carrots and cook, stirring, until carrots are softened, about 7 minutes. Add garlic, caraway seeds, salt and peppercorns and cook, stirring, for 1 minute.
2.Transfer to a food processor fitted with a metal blade (see Tip, below). Add half the tomatoes with juice and process until smooth. Transfer to slow cooker stoneware. Add remaining tomatoes, brown sugar, beets and potato to food processor and process until smooth. Transfer to slow cooker stoneware. Add stock.
3.Cover and cook on Low for 6 hours or on High for 3 hours, until vegetables are tender. Add vinegar and cabbage and stir well. Cover and cook on High for 20 to 30 minutes, until cabbage is tender. To serve, ladle into bowls, add 1 tbsp (15 mL) of sour cream to each, if using, and garnish with dill.
Make Ahead
This dish can be partially prepared before it is cooked. Complete Steps 1 and 2. Cover and refrigerate overnight or for up to 2 days. When you’re ready to cook, continue with Step 3.
Tip
If you prefer a smoother soup, do not purée the vegetables in Step 2. Instead, wait until they have finished cooking, and purée the soup in the stoneware using an immersion blender before adding the vinegar and cabbage. Allow the soup time to reheat (cook on High for 10 or 15 minutes) before adding the cabbage to ensure that it cooks.
Gingery Carrot Soup with Orange and Parsley
In my book, carrots and ginger always make a superlative combination. Here, they are enhanced with zesty orange and a hit of earthy parsley to produce a delicious and versatile soup.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Works in slow cookers from 3½ to 6 quarts
| 1 tbsp | olive oil | 15 mL |
| 2 | onions, chopped | 2 |
| 2 to 3 tbsp | minced gingerroot (see Tip, below) | 25 to 45 mL |
| 1 tbsp | finely grated orange zest | 15 mL |
| 1 tsp | cracked black peppercorns | 5 mL |
| 2 | bay leaves | 2 |
| 6 cups | thinly sliced peeled carrots (about 6 large carrots) | 1.5 L |
| 4 cups | Basic Vegetable Stock or Homemade Chicken Stock (see recipes, pages 38 and 39) or lower-salt broth | 1 L |
| 1½ cups | freshly squeezed orange juice | 375 mL |
| 1 cup | packed parsley leaves | 250 mL |
1.In a skillet, heat oil over medium heat for 30 seconds. Add onions and cook, stirring, until softened, about 3 minutes. Add gingerroot, orange zest, peppercorns and bay leaves and cook, stirring, for 1 minute. Transfer to slow cooker stoneware. Add carrots and stock and stir well.
2.Cover and cook on Low for 8 hours or on High for 4 hours, until carrots are tender. Add orange juice and parsley. Cover and cook on High for 20 minutes, until heated through. Discard bay leaves.
3.Working in batches, purée soup in a food processor or blender. (You can also do this in the stoneware using an immersion blender.) Ladle into serving bowls and serve hot.
Make Ahead
This soup can be partially prepared before cooking. Complete Step 1, cover and refrigerate overnight or for up to 2 days. When you’re ready to cook, continue with Steps 2 and 3.
Tip
I provide a range of quantities for the ginger to suit individual tastes. If you find ginger a bit assertive, use the smaller amount. If you like its flavor, go for the larger quantity.
Soup à la Crécy
In French cooking, “crécy” is a term for certain dishes containing carrots. In my book, this soup, which may be thickened with potatoes or rice, is one of the tastiest. This classic soup makes a nice centerpiece for a light soup-and-salad dinner accompanied with dark rye bread. It also makes an elegant first course for a more sophisticated meal.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Works best in a large (minimum 5 quart) slow cooker
| 1 tbsp | olive oil | 15 mL |
| 2 | leeks, white part with just a bit of green, cleaned and thinly sliced (see Tips, below) | 2 |
| 4 cups | thinly sliced peeled carrots (about 1 lb/500 g) | 1 L |
| 2 tsp | dried thyme leaves, crumbled | 10 mL |
| 1 tsp | cracked black peppercorns | 5 mL |
| 2 | bay leaves | 2 |
| 6 cups | lower-salt vegetable or chicken broth | 1.5 L |
| ½ cup | brown rice (see Tips, below) | 125 mL |
| ½ cup | finely chopped parsley or snipped chives | 125 mL |
1.In a large skillet, heat oil over medium heat for 30 seconds. Add leeks and carrots and cook, stirring, until carrots are softened, about 7 minutes. Add thyme, peppercorns and bay leaves and cook, stirring, for 1 minute. Transfer to slow cooker stoneware. Add broth and stir well.
2.Stir in rice. Cover and cook on Low for 8 hours or on High for 4 hours, until carrots are tender. Discard bay leaves.
3.Working in batches, purée soup in a food processor or blender. (You can also do this in the stoneware using an immersion blender.) Ladle into individual serving bowls, garnish with parsley and serve hot.
Make Ahead
This dish can be partially prepared before it is cooked. Complete Step 1. Cover and refrigerate for up to 2 days. When you’re ready to cook, continue with the recipe.
Tips
To clean leeks: Fill a sink full of lukewarm water. Split the leeks in half lengthwise and submerge them in the water, swishing them around to remove all traces of dirt. Transfer to a colander and rinse thoroughly under cold water.
Store brown rice in the refrigerator or use it within a month of purchase. The bran layer contains oil, which, although healthy, becomes rancid when kept at room temperature for a long period.
Chestnut Soup
French in origin, this soup makes an elegant starter to any meal. In France, chestnut soup is often accentuated with a licorice-flavored herb such as chervil or tarragon. Here, I have added the Chinese spice star anise.
VEGAN FRIENDLY
MAKES 6 SERVINGS
•Works in slow cookers from 3½ to 6 quarts
| Garlic Croutons | ||
| 1 tbsp | olive oil | 15 mL |
| 2 | cloves garlic, minced | 2 |
| 1 | slice country-style bread, cut into ¼-inch (0.5 cm) cubes | 1 |
| 1 tbsp | olive oil | 15 mL |
| ⅓ cup | minced onion | 75 mL |
| 2 | carrots, peeled and diced | 2 |
| 2 | stalks celery, diced | 2 |
| 1 | whole star anise | 1 |
| ¼ tsp | freshly ground black pepper | 1 mL |
| 4 cups | Basic Vegetable Stock or Homemade Chicken Stock (see recipes, pages 38 and 39) or lower-salt broth | 1 L |
| 1 cup | unsweetened chestnut purée (see Tip, below) | 250 mL |
| 1 tbsp | chopped fresh tarragon, chervil or parsley | 15 mL |
| 1 tbsp | port wine, optional | 15 mL |
1.Garlic Croutons: In a skillet, heat oil over medium heat for 30 seconds. Add garlic and cook, stirring, for 1 minute. Add bread and cook, stirring, until golden, about 2 minutes. Drain on paper towel–lined plate. If not using immediately, transfer to an airtight container. Set aside until ready to use.
2.In a skillet, heat oil over medium heat for 30 seconds. Add onion, carrots and celery and cook, stirring, until softened, about 7 minutes. Add star anise and black pepper and cook, stirring, for 1 minute. Transfer to slow cooker stoneware. Stir in stock.
