Soup's On!

Yes, believe your eyes: It's a double post today! Both Diabetic Thursday and six soup recipes to help you through the day. Enjoy!

SWEET POTATO, CARAMELIZED ONION, AND APPLE CIDER SOUP

This yummy soup comes from Soup for Every Body by Joanna Pruess w/Lauren Braun via Publix’s GreenWise magazine (December 2005). 1 1/2 hours prep time (includes baking time); Serves 4-6

1 1/2 lb sweet potatoes (or yams)

2 Tbsp unsalted butter or olive oil

2 large onions, peeled and thinly sliced

2 C fresh apple cider

1 Tbsp unsulphured molasses plus 3 Tbsp water

2 C chicken or vegetable stock

salt and white pepper

2 Tbsp finely chopped walnuts, lightly toasted

1 Tbsp finely shredded fresh sage leaves

Preheat oven to 400 degrees. Bake sweet potatoes until tender, about 1 hour. Set aside to cool, then peel. While potatoes are baking, heat butter or oil in large saucepan over medium-high heat. Stir in onions and adjust head to medium. Sauté until golden brown and very tender, about 20-25 minutes, stirring often.

Transfer onions, sweet potatoes, and apple cider to food processor. Puree until smooth.

Return puree to pan and stir in molasses and water. Add stock to the puree and bring to a boil. Reduce heat and simmer for 3-4 minutes. Season to taste with salt and pepper.

Ladle soup into heated bowls. Sprinkle a small amount of chopped walnuts and shredded sage leaves in center of each bowl and serve.

Per serving: 326 calories; 4 g protein; 59 g carbohydrates; 7 g fiber; 9 g total fat (4 g sta., 2 g mono, 2 g poly); 346 mg sodium; Vitamin A, B6, Manganese, B1 (thiamin), B2 (riboflavin), C, E, Pantothenic acid, Copper, iron, magnesium, phosphorus, potassium

WEIGHT WATCHERS SLOW-COOKER SOUP

This came in a Weight Watchers’ email several years ago, with a points value of 0. I have no idea what the points value would be now, nor do I have a link to it.

10 oz baby spinach leaves

2 medium carrots, chopped

2 medium celery ribs, chopped

1 large onion, chopped

1 medium garlic clove, minced

4 C vegetable broth

28 oz canned diced tomatoes

2 bay leaves

1 Tbsp dried basil

1 tsp dried oregano

1/2 tsp red pepper flakes, crushed

Place all ingredients in slow cooker; cover & cook on high for 5 hours. Remove bay leaves, stir, & serve. Yields about 1 C/serving.

Note: If you need the soup fast, simply add prepped ingredients in a large pot on stovetop. Bring to boil & then reduce heat to low; simmer, partly covered, about 10 minutes.

GULLA SUPPER SOUP

This comes from the Margaret Holmes Tomatoes, Okra & Corn cans.

Years ago, my better-half had changed pharmacies to one in a local Publix. At the time, the Publix we normally went to didn't have a pharmacy (it does now), so we went to another one that had a pharmacy. Of course, since it was laid out a little differently, so we had to look around to find what we'd planned to buy.

It was while exploring this new (to us) Publix that I stumbled across cans of Margaret Holmes Tomatoes, Okra & Corn. I wasn't familiar with the Margaret Holmes brand, but the word “okra” jumped out at me. My better-half had spent most of his life in the south (as he liked to tell people, “It took me six months to crawl from Detroit to Florida.”), and absolutely loved okra, as well as many other southern foods that I'd never really tried.

So, of course, I had to pick up a couple of cans of this, as well as the other ingredients to make this. It soon became an absolute favorite in our house. We tended to double the recipe. Give this a try – if you're like us, you won't regret it!

2 cans Margaret Holmes Tomatoes, Okra and Corn

1/2 stick butter

1 medium onion, peeled & chopped

2 stalks celery, chopped

1 C green cabbage, chopped

1/2 C green pepper, seeded & chopped

1/2 tsp salt

1/4 tsp black pepper

Big pinch fresh thyme

Big pinch chopped parsley

1/2 C cooked rice

Melt butter in medium saucepan, add onions, celery, cabbage & green pep-per. Cook for about 10 minutes over medium high heat until vegetables are softened. Add tomatoes & juice; cook for about 10 more minutes.

Stir in seasonings & cooked rice. Bring back to simmer & cook for 5 more minutes. Serve hot.

ROASTED AUTUMN VEGETABLE SOUP

This recipe came from a Weight Watchers’ email several years ago. It begins, “This warm, comforting soup will stick to your ribs on cold days. Roasting the vegetables helps bring out their natural sweetness.” Points: 2 (not sure what the current points value is); Servings: 8

1 large onion(s), cut into large chunks

4 large carrot(s), peeled and cut into 1 1/2-inch pieces

6 medium parsnip(s), peeled and cut into 1 1/2-inch pieces

4 cup winter squash, such as butternut, peeled and cubed

2 sprays cooking spray

3 cup fat-free chicken broth

1/2 cup fat-free evaporated milk

1/8 tsp table salt, or to taste

1/8 tsp black pepper, or to taste

Preheat oven to 400ºF. In large roasting pan combine onion, carrots, parsnips and squash; coat with cooking spray. Roast for 15 minutes.

Place vegetables in large pot. Add broth & milk; season to taste. Cook over medium-high heat for 10 minutes to allow flavors to combine. Transfer mixture to blender or food processor, or use an immersion blender in pot, & blend until smooth. (Puree soup in batches if necessary to prevent hot liquid from splattering. Or allow soup to cool before pureeing.) Yields about 1-1/2 cups per serving.

Note: You can add more water or broth to the pureed soup to achieve desired thickness.


CURRIED CAULIFLOWER SOUP

This comes from Martha Rose Schulman in The New York Times cooking e-mail. Martha wrote, “It will take you only about 10 minutes to prep the ingredients for this comforting soup. Curry flavors and cauliflower always make a good match.” Yield: 6 to 8 servings; Time: 45 minutes.

This was featured in “Vegetable Soups, Smooth and Hearty” and can be viewed online here.

Ingredients

1 tablespoon canola oil

1 onion, chopped

2 garlic cloves, chopped

2 teaspoons finely chopped ginger

2 teaspoons curry powder

2 teaspoons cumin seeds, ground

2 pounds cauliflower (1 medium head), roughly chopped

1 russet potato, peeled and diced, or 1/2 cup rice

2 quarts water, vegetable stock or chicken stock

Salt to taste

Freshly ground pepper

Chopped cilantro for garnish

Preparation

Heat the oil over medium heat in a large, heavy soup pot and add the onion. Cook, stirring often, until onion is tender, about 5 minutes. Add the garlic, ginger, curry powder and ground cumin and cook, stirring, until fragrant, 30 seconds to a minute. Add the cauliflower, potato or rice, water or stock, and salt to taste and bring to a boil. Reduce the heat, cover and simmer 30 minutes.

Using an immersion blender, purée the soup (or you can use a regular blender, working in batches and placing a kitchen towel over the top to avoid splashing) until it is very smooth. Return to the pot, heat through, add freshly ground pepper and adjust salt. Serve, garnishing each bowl with chopped cilantro.

Tip

Advance preparation: You can make this a day ahead, but you may have to thin it out with a little water or stock when you reheat.

CURRIED CAULIFLOWER SOUP

This recipe is from the January 2009 issue of Vegetarian Times, and begins, “This soup's secret ingredient—an apple—lends a touch of tangy sweetness that complements the curry’s spice. Letting the soup cool 20 minutes before blending helps deepen the flavors.” Serves 6.

To view this online, go to http://www.vegetariantimes.com/recipe/curried-cauliflower-soup/.

2 Tbs. olive oil

1 small onion, chopped (1 cup)

1 medium tart apple, such as Granny Smith, peeled, cored, and coarsely chopped (1 cup)

1 Tbs. curry powder

1 clove garlic, sliced (1 tsp.)

1 large head cauliflower, chopped into 1-inch pieces (6 cups)

4 cups low-sodium vegetable broth

1 tsp. honey or agave nectar

1 tsp. rice wine vinegar

Heat oil in large pot over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until soft and golden. Stir in apple, curry powder, and garlic, and cook 2 minutes more, or until curry powder turns deep yellow.Add cauliflower and vegetable broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 20 minutes. Cool 20 minutes, then blend in food processor or blender until smooth. Stir in honey and vinegar, and season with salt, if desired.

nutritional information Per Serving: Calories: 104; Protein: 2 g; Total Fat: 5 g; Saturated Fat: 0.5 g; Carbohydrates: 14 g; Cholesterol: 0 mg; Sodium: 304 mg; Fiber: 4 g; Sugar: 8 g; Gluten-Free