Red Lentil Soup

  • 3 tbsp olive oil
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 1 tbsp tomato paste
  • 1 tsp ground cumin
  • ¼ tsp ground black pepper
  • Pinch of ground chili powder or cayenne, more to taste
  • 4 cups chicken or vegetable broth
  • 1 cup dry red lentils, rinsed
  • 1 large carrot or sweet potato, peeled and diced
  • 1.5 tbsp lemon juice, more to taste
  • 3 tbsp chopped fresh cilantro
  1. In a large pot, heat 3 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 4 minutes.
  2. Stir in tomato paste, cumin, black pepper and chili powder or cayenne, and sauté for 2 minutes longer.
  3. Add broth, 2 cups water, lentils and carrot/sweet potato. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Taste and add salt if necessary.
  4. Using an immersion or regular blender or a food processor, purée half the soup then add it back to pot. Soup should be somewhat chunky.
  5. Stir in lemon juice and cilantro.

WW 5 points total recipe

Fish Soup

Ingredients

  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 red bell pepper, seeded & diced
  • 2-3 carrots, diced
  • 1-2 celery stalks, diced
  • ½ tsp dried oregano
  • ¼ tsp dried (crushed) pepper flakes
  • ½ cup chopped flat-leaf parsley
  • ½ cup dry white wine
  • 1 can (28 oz.) diced tomatoes (juices included)
  • ¾ cup vegetable broth
  • 1 lb. firm white fish (such as tilapia), cut into 1-inch pieces
  • ½ lb. medium shrimp, shelled
  • Salt & pepper, to taste

Instructions

 1. Heat the olive oil in a large saucepan set over medium heat.

 2. Add the onion, garlic, red bell pepper and carrot. Cook, stirring occasionally, until the onions and peppers are tender, 7 to 8 minutes.

 3. Add the oregano and chile flakes, and cook for 1 minute. Add the parsley and white wine, and cook for 1 additional minute.

 4. Add the tomatoes and vegetable broth, and bring to a simmer. Cover and low simmer 10-15 minutes.

 5. Add the tilapia pieces and cook, stirring occasionally, until the fish is almost cooked through, about 4 minutes.

 6. Add the shrimp and continue to simmer until the shrimp is barely cooked through, 2 to 3 minutes. Remove from heat, season to taste with salt and pepper. Serve.

Lentil & kale soup

  • 1 large onion , chopped (about 1 ½ cups)
  • 2 medium carrots, chopped ½" slices
  • 3 cups rinsed and chopped kale
  • 3 medium cloves garlic, minced or pressed through garlic press (about 1 tablespoon)
  • 1 can (14 ½ ounces) diced tomatoes, drained
  • 1 bay leaf
  • 1 teaspoon minced fresh thyme leaves
  • 1 cup lentils (7 ounces), rinsed and picked over
  • 1 teaspoon table salt
  • Ground black pepper
  • ½ cup dry white wine
  • 4 1/2 cups low-sodium chicken broth
  • 1 ½ cups water

INSTRUCTIONS

  1. Add olive oil to soup pot over medium high heat. Add onion and carrots; cook, stirring occasionally, until vegetables begin to soften, about 2 minutes. Add garlic and cook until fragrant, about 30 seconds.
  2. Stir in lentils, salt, and pepper to taste; cover, reduce heat to medium-low, and cook until vegetables are softened and lentils have darkened, 8 to 10 minutes.
  3. Uncover, increase heat to high, add wine, and bring to simmer. 
  4. Add chicken broth, water, tomatoes, bay leaf; bring to boil, cover partially, and reduce heat to low. Simmer until lentils are tender but still hold their shape, 30 to 35 minutes; discard bay leaf.
  5. Puree 3 cups soup in blender until smooth, then return to pot.
  6. Add kale and simmer in soup for about 5 minutes until tender.

You can serve the soup with a spoon of yogurt to make it creamy. Stir the yogurt into your bowl of soup.

Vegetable soup for the sick

image

Since I’ve been eating a B.R.A.T. (bananas, rice, apple sauce, dry toast) diet for almost a week now and felt a bit better last night, I attempted to have some canned chicken noodle soup. That didn’t sit well with my stomach and I had another miserable day.

My doctor told me it was because canned soups are high in fat and sodium, as well as preservatives, which my body wasn’t ready for after a bland diet. I needed to eat greaseless foods that were gentle to my stomach, but offered nutritional value, so I decided to make a vegetable soup with chicken. Ingredients:

  • 1 quart fat free, low sodium chicken broth
  • 1 quart water
  • 1 2lb Napa cabbage, cut into 1" strips
  • 3 carrots, cut
  • 1 large zucchini, cut
  • about 6 oz. pasta, cooked according to instructions and then left to soak in the hot pasta water [note: I added pasta because I need carbs in my diet]
  • 1 chicken breast, cubed and poached [note: added for protein]

I didn’t sautee the vegetables or add any seasonings at all – just threw in the veggies with the simmering liquids for 30 minutes. It’s important to leave the cooked pasta in the cooking water so it will soak up as much water as it needs and not soak up the soup liquids when you add it. Also, poached chicken breast was important to my diet since I hadn’t eaten any protein in days, but was still sensitive to fats.

After eating the delicious soup, I feel better. This is a good introduction back to food after being so sick I couldn’t eat.

Leek Potato Soup & Shitake Mushroom Pizza

image

The leek potato soup was surprisingly flavorful despite having only 3 base ingredients: leeks, potatoes and vegetable broth.

Changes I made:

  • Used a can of broth in addition to 1 qt
  • Used only ½ c. of buttermilk
  • Generously salt and peppered the soup when in bowl

Shitake mushroom pizza used fresh shitake mushrooms from the Ferry Building Farmer’s Market ($4 for a box), Trader Joe’s pizza dough that I bought a few months ago and had in the freezer, generous amounts of mozzarella because my friend loves cheese, the perfect amount of tomato sauce.