COOK RIGHT  EAT RIGHT  LIVE RIGHT

soups

                                                                                    CURRIED LENTIL SOUP
                                                                                    6 servings

Ingredients:

1 cup washed French lentil ( smaller size, dark green color )or green lentil 
1 big yellow onion
 2 garlic cloves, chopped, divided in half 
2 Tablespoons of curry powder 
2 medium size carrot, peeled, and chopped in 1/4 inch thick 
1 1/2 Tablespoons olive oil 
1 can garbanzo beans,drained and washed 
2 tablespoons of lemon juice

Heat 1 tablespoon olive oil in large pot over medium heat. Add onion and carrot; sprinkle with salt and pepper. Cook until onion is translucent, stirring occasionally, about 4 minutes. Add half of chopped garlic; stir until vegetables are soft but not brown.. Add 2 tablespoons curry powder; stir until fragrant..Add lentils and 4 cups water. Sprinkle with salt and pepper. Increase heat and bring to boil. Reduce heat to medium; simmer until lentils are tender, about 30 minutes. If soup became too thick, you can add hot water..

Meanwhile, puree chickpeas, lemon juice, 1/4 cup water, remaining 1/2 tablespoon olive oil, and remaining garlic in processor.

While stirring occasionally, add that mixture to cooked lentil.. You can serve your soup with chopped chives and lemon slices..


 


                                                                                         
                                                                                          BEET - FENNEL SOUP

                                                                                          6 Servings


Ingredients:
5 medium beets
2 large onions,sliced
1/4 teaspoon fennel seeds
3 fennel bulbs,sliced thin (about 6 1/2 cups ),reserving leaves for garnish
1/4 cup water
3 cups home made veggie stock
2 tablespoons fresh orange juice
1 teaspoon vegetable oil

Preheat oven 400 F degrees. Trim beets, leaving 1 inch of stems attached, and scrub well. Wrap beets tightly in foil and roast in middle of oven until tender, about 1 1/2 hours. Unwrap beets carefully and let stand until cool enough to handle. Peel beets. Cut half of 1 beet into 1 inch long matchsticks for garnish and chop remaining beets.
In a large heavy saucepan heat oil over medium heat until hot but not smoking and cook onions with fennel seeds, stirring, until softened, about 15 minutes. Add sliced fennel and water and cook, covered, stirring occasionally until fennel is very soft, 15-20 minutes. Stir in chopped beets and veggie broth, and simmer, uncovered 15 minutes. 
In a blender, puree soup in batches.
Soup may prepared up to this point 2 days ahead and chilled, covered. Reheat soup until hot, thinning with water if necessary. Stir in orange juice, and salt and pepper to taste.
Garnish soup with beet matchsticks and fennel leaves, and serve with pumpernickel and rye breadsticks.


CHILL BEET SOUP :
After puree the batches add 1/2 cup plain yogurt, 16 ounces sour cream, 2 tablespoons lemon juice, 2 cups cube shape cut cucumber,2-3 thinly sliced scallions. 2 teaspoons white vinegar mix together.
When the soup turn pink color, serve with chopped dill. Keep in refrigerator for chilling. I usually serve chill beet soup in shot glasses as a palate cleanser.



ASH SOUP
   6-8 Servings

This recipe comes from Persia..It's a wonderful "whole in one dish" for vegetarians (lots of proteins), very hearthy,warm dish for cold winter days..


Ingredients:
1/2 cup chickpeas, soaked overnight in water to cover or you can use can chickpeas washed, rinsed
1/2 cup black beans or kidney beans, soaked overnight in water to cover, or you can use can beans washed, and rinsed
1/2 cup dried Fava beans, soaked overnight in water to cover
1 yellow onion, chopped
1 tablespoon olive oil
3 garlic cloves, minced
1 teaspoon ground turmeric
5 cups home made veggie stock (I usually use veggie peelings, stems,and leaves,cover with water and boil them together. Taste with salt and pepper)
handful of Linguine or egg noodles, broken into thirds
1/2 cup fresh cilantro, minced
1/2 cup parsley,minced
1 bunch of spinach, washed and coarsely chopped
1/4 cup fresh dill leaves,chopped
2 red chard leaves, coarsely chopped
salt and freshly ground pepper
2 cups palin yogurt

Heat a heavy large pot over medium-high heat , add olive oil ,onion and saute until lightly browned, about 5 minutes.Drain and rinse the chickpeas,kidney beans,and Fava beans, and add them to onion. Saute little bit, add garlic,turmeric,, then add the stock and bring to boil. If you are using dry beans (with soaking overnight ) boil the beans for 1 -1 1/2 hours. if you are using can beans boil it just 25-30 minutes minutes. Season with salt and fresh pepper. Add noodles to the soup, and all the greens and cook until tender, 8-10 minutes more.
In a separate pan heat the 1 teaspoon olive oil, when hot enough add 1 yellow onion ( cut in rings ). Stirring frequently, until the onions are brown and caramelized. season with pinch of salt.
Serve your soup with few tablespoons of caramelized onion, and spoon of yogurt.

Bon appetite ! 




DUE TO COMMON REQUEST I"LL ADD THE CALORIE INFORMATION FROM NOW ON..

                                                                            POTATO-LEEK-FENNEL SOUP
                                                                            6 Servings
                                                                            137 Calories Per Serving

If you have potato-leek soup in anywhere, calories per serving will be around 320- 370; because of cream, butter etc.You'll just get 137 calories with big bowl of soup..I called this one "smart cooking and eating ".

Ingredients:

1 leek, white part only, thinly sliced, green tops can use making vegetable stock
2 fennel bulbs, cored, 1/2 inch diced, green tops and stems can use making vegetable stock
4 medium size golden Yukon potatoes, peeled, 1/2 inch diced
1 barlett pear,peeled,cored,1/2 inch diced
1 medium size yellow onion, thinly sliced
1.5 quart vegetable stock or water
1/2 cup milk (soy or skim )
2 stem rosemary
1 teaspoon olive oil
salt and freshly ground pepper

In medium Dutch oven pan, heat olive oil over medium heat with little bit of water. Add leek, onion, potatoes, fennel, pear and cook couple more minutes, then add vegetable stock, rosemary springs,salt and pepper. Stir occasionally, bring to boil then simmer for 20-25 minutes.

Finish by adding milk (before adding milk to soup; pour milk in a bowl,and add little bit of hot soup liquid, whisk, and add little bit more soup liquid ), and cook additional 5 more minutes.

Place soup in blender and puree until completely smooth and silky.
You can garnish your soup with rosemary spring,cranberries,croutons (extra calories !!),and apple slices.
Bon appetite !


                                                                                   BARLEY - SPLIT PEA SOUP
                                                                                   8 Servings
                                                                                   203 Calories Per Serving

Ingredients:

1 cup pearl barley,washed couple times with cold water
1 large yellow onion,chopped
3 celery stalks, sliced thinly
2 medium carrots,peeled cut 1/8" slices
1 cup split pea,washed couple times with cold water
3 springs of thymes
handful parsley,chopped roughly
2 San Marzano tomatoes with 2 tablespoons of tomato juice
1 full tablespoon of pepper paste (paste can find specialty natural stores in "international section")
6 cups of home made vegetable stock

In a large heavy pot, pour 1 teaspoon of olive oil,1/2 cup hot water and add onions,celery stems,carrots,pepper paste, and tomatoes with juice.Mix them well. Add pearl barley, split peas, and vegetable stock.Taste with salt and freshly ground pepper. Bring it boil, and then simmer for 30-35 minutes. Before turn off the heat, add thyme springs and chopped parsley.
You can eat this soup as it is, or puree in blender and serve with sprinkle of red pepper flakes.



                                                                                CARROT - GINGER SOUP
                                                                                6 Servings
                                                                                82 Calories Per Serving

This soup gives lots of different refreshing flavors with ground cardamom and minced ginger. You can serve it hot or cold. Look at the calories, I can eat this delicious soup every day without worries.

Ingredients:

1 teaspoon olive oil
1 yellow onion,chopped
2 small size shallots,chopped
2 teaspoons ginger,minced
8 medium size carrots,sliced
1 garlic clove,minced
5 cups home made vegetable stock
1/2 teaspoon cardamom,ground
2 cups orange juice
salt and freshly ground pepper

Pour olive oil in soup pot. Add the onions,shallots,ginger and garlic. Saute,stirring frequently,until the onions softened,about 5 minutes. Add the carrots, vegetable stock,cardamom,and orange juice. Add salt and pepper. Bring to boil,and simmer,cook until carrots are tender, about 30 minutes.

Puree the soup in food processor or blender,until smooth. If you want to thin the soup you can add carrot juice.



                                                                        BROCCOLI - CHEDDAR SOUP
                                                                        6 Servings
                                                                       118 Calories Per Serving

Ingredients:

1 yellow onion,chopped
1 lb. broccoli,cut into small florets
1 garlic clove,finely chopped
20-25 leaves spinach,roughly chopped
2 medium size carrot, sliced thinly
3 ounce cheddar cheese,into chunks
Salt and freshly ground pepper
2 tablespoon Parmigiano-Reggiano cheese,grated
3-4 cups home made vegetable stock
Red pepper flakes for garnish

In a heavy cast iron pot,warm little bit water,add onion,garlic.Cook,stirring occasionally, about 5 minutes.Add broccoli,carrots, vegetable stock and few pinches of salt and pepper, bring to simmer.Continue to cook, until broccoli and carrots are tender,about 10 minutes. Add spinach,cheddar,Parmigiano-Reggiano, cook few more minutes.

Puree soup in a blender. Pour into soup bowl, and garnish with small broccoli florets and red pepper flakes.

Bon appetite!!



                                                                          LENTIL - ROOT VEGETABLES SOUP
                                                                         6 Servings
                                                                         173 Calories Per Serving

I called this one " pantry soup",always improvised the recipe with changing ingredients whatever I have in the fridge and pantry.

Ingredients:

1 cup green or red lentils,washed couple times until water runs clear and strained
1 yellow onion,chopped roughly
3 medium size mix color carrots, washed,peeled,cut in thin slices
1 parsley root,peeled,cut in thin slices
3 medium size mix color potatoes,peeled,cut in small cubes
20-25 leaves spinach,washed well,chopped roughly
1 tomato,cut in cubes
6 cups home made vegetable stock,hot, closed to the boiling
Salt and freshly ground pepper
Thyme for garnish

In a large iron soup pot, add onions along with boiling cup of vegetable stock, cook about 5 minutes,then add carrots,parsley root,potatoes, tomato and washed lentils. Stir,and add 5 more cups of vegetable stock. Add salt and pepper,and bring to a boil. Add spinach leaves, then simmer about 25-30 minutes,until root vegetables became soft enough.

When soup cooled, puree in a blender. Garnish with fresh thyme. 





                                                                                     TOMATO SOUP
                                                                                     6 Servings
                                                                                     Calories

I usually make tomato soup with roasted tomatoes,first pick them,sliced them,sprinkle with salt and pepper,and roasted with garlic and onion slices,but right now it's not  the season for tomatoes,I switched real tomato slices with can of chopped organic tomatoes. You can serve this soup cold or hot,whatever weather allows it. I'll post my original recipe whenever our tomatoes will be ready to pick. 

Ingredients:

1 (14-ounce) can organic San Marzano chopped tomatoes 
2 teaspoons extra virgin olive oil 
Salt and freshly ground black pepper 
1 stalk celery, diced 
1 medium size carrot, diced 
1 yellow onion, diced 
2 cloves garlic, minced 
1 cup home made vegetable stock 
1 bay leaf
 1 teaspoon sugar
1/4 cup chopped fresh basil leaves 
1/4 cup heavy cream, optional (extra calories !!)

Preheat oven to 450 degrees F. 

Strain the chopped canned tomatoes, reserving the juices, and spread onto a baking sheet, season with salt and pepper, to taste, drizzle with 1 teaspoon of olive oil and roast until caramelized, about 15 minutes. 

Meanwhile, in a saucepan, heat remaining olive oil over medium-low heat. Add the celery, carrot, onion and garlic, cook until softened, about 10 minutes. Add the roasted chopped canned tomatoes, reserved tomato juices, home made vegetable stock, bay leaf and sugar. Simmer until vegetables are very tender, about 15 to 20 minutes. Add basil and cream, if needed. Puree with a hand held immersion blender until smooth.
 
Garnish with chopped basil leaves.



                                                                              CHESTNUT - MUSHROOM SOUP
                                                                              6 Servings
                                                                             136 Calories Per Serving

Chestnuts, unlike other nuts and seeds, are relatively low in calories,very high in dietary fiber,folate and vitamin C.

Chestnut always on top of my favorite list.Until couple of years ago,we were waiting to visit New York to get a roasted chestnut. Now we can find even organic chestnuts in our farmers market,or natural food stores.

This is a very earthy,sweet and nutty soup.You can buy chestnut in bulk or in a jar that already roasted. If you are buying bulk here is the method how you are going to roast them? First  with a sharp knife, slice an 'X' across each chestnut. Soak chestnut in water for 10 minutes.This will help to peel the skin easily.Place chestnuts in a single layer on a parchment lined baking  pan. Bake in a preheated 450 F degrees oven for 10 minutes. When cool enough to handle, peel off their shells. 

Ingredients:

1 lb.chestnut, roasted and peeled,chopped roughly
1/3 cup dry Porcini mushrooms,soaked in 1 1/2 cups hot water for 15 minutes
3-4 crimini mushrooms,washed,sliced thinly
3-4 Shitake mushrooms,washed,sliced thinly
3 medium size potatoes,peeled,cut into small cubes
2 medium size shallots,chopped
4 cups home made vegetable stock
2 bay leaves
1 big spring of fresh thyme
3-4 springs of fresh parsley
Celery salt ( recipe at "cooking with harvest") and freshly ground pepper
1 cup milk,warm

In a large-heavy soup pot,put onions,potatoes,chestnuts and mushrooms ( add Porcini mushrooms with their soaked water). Add bay leaves and vegetable stock.Taste with salt and pepper.Make a herb bouquets with parsley and thyme, tying with string and hanging edge of the pot. Bring it to a boil,then simmer about 20-25 minutes.

Turn off the heat,and stir cup of warm milk into soup.

Separate 1 cup of mushrooms-chestnuts chunks,puree rest of the soup. Serve with  equally divided chestnut-mushroom chunks top on each plates

Bon appetite !!


                                                                               HATO MUGI YOGURT SOUP
                                                                              4 Servings
                                                                              245 Calories Per Serving

Hato Mugi is known in the West as Job's Tears and dates back to Biblical times. Hato Mugi (Japanese Job's Tears) is one of the world's oldest grains and has been cultivated for thousands of years in both the East and West.

Commonly prepared as a small side dish, cooked with rice or other grain, or added to your favorite soups or stews. Hato Mugi is actually a Japanese grass seed erroneously translated as pearl barley.This is a different grain from regular barley. Both types of "barley" share similar appearance, taste and health benefits, but Chinese barley or hato mugi is believed to have more medicinal qualities. In traditional Japanese believes,Hato mugi use for clearing moles,warts ,freckles and skin coloring.

Ingredients:

1 cup Hato Mugi,washed well couple of times with cold water,drained
8 cups home made vegetable stock
1 cup plain Greek yogurt
1 egg yolk
1 tablespoon flour
Salt and freshly ground black pepper
Heart shape cut roasted beet for decoration

In a large-heavy cast iron soup pot,pour vegetable stock and Hato mugi.Add 1 teaspoon salt.Bring it to a boil,then simmer until grains are soften,about 30-35 minutes.

In a small bowl,put yogurt,flour and egg yolk,mix well, add 1 cup of hot soup water and slowly mix it..Stirring constantly add egg mixture into soup slowly.Taste with salt and pepper.Cook together 10 more minutes.

Before serving,put 3-4 heart shape cut roasted beet into soup,stir well,until color turns pink.You can add more beets if desired.When you are eating this soup color turns more vibrant.








                                                                                 ASPARAGUS SOUP
                                                                                 8 Servings
                                                                                70 Calories Per Serving

For me spring means lots of seasonal fresh vegetables but especially asparagus.I love to use them in soups,salads, or as a side dishes. They are not only low in calories,also loaded with folate,help balance the insulin level (anti-diabetic action),natural diuretic which help to cleaning and detoxifying body.


Storing asparagus can be little tricky ! Like all vegetables, asparagus doesn't instantly "die" when it is picked, but instead, continues to engage in metabolic activity. This metabolic activity includes intake of oxygen, the breaking down of starches and sugars, and the releasing of carbon dioxide.Asparagus' very high respiration rate makes it more perishable than its fellow vegetables, and also much more likely to lose 
water, wrinkle, and harden. By wrapping the ends of the asparagus in a damp paper or cloth towel, you can help offset asparagus' very high respiration rate during refrigerator storage. Along with this helpful step, you will want to consume asparagus within approximately 48 hours of purchase.

I usually cut about 1 inch bottom part, and put them in cold water while storing in the fridge,they stay  fresh as they picked.

Ingredients:

3 pounds asparagus,washed, 1 cup tender tips separated for garnish
8 cups home made vegetable stock
1 teaspoon olive oil
1 cup minced shallots
1 leek, whites only, wash well ,rinsed,chopped thinly
1 tablespoon minced garlic
1 teaspoon salt
1/4 teaspoon freshly ground white pepper
1/2 cup heavy cream (optional) 
1/4 cup  Parmesan shaves ( garnish)

Cut the woody stem ends from each asparagus spear,about 1 inch and store for making future veggie stock. Cut the remaining tender stalks into 1/2-inch pieces.

Add the separated tender tips to the stock and blanch until tender, 1 to 1 1/2 minutes.Remove with a strainer and refresh in an ice water bath to stop their cooking process. Drain on paper towels and reserve for the garnish. Reserve the stock.

In a medium stockpot,pour olive oil, over medium-high heat. When hot, add the shallots and leeks and cook until tender, about 3 minutes. Add the garlic and cook until fragrant, about 1 minute. Add the chopped asparagus stalks, salt, and pepper, and cook, stirring, for 2 minutes. Add the reserved stock and simmer until the asparagus are very tender, 15 to 20 minutes. Remove from the heat.

With a hand-immersion blender or in batches in a blender, puree the soup until smooth. Adjust the seasoning, to taste. If serving right away, return to medium heat and add the cream (optional ) and reserved asparagus tips. Cook, stirring, until the soup is warmed through, about 3 minutes. Decorate with parmesan shavings.

Alternatively, if serving the soup later, do not add the cream and let cool at room temperature .Cover and refrigerate. Before serving, add the cream and asparagus tips, and warm the soup gently over medium heat, stirring occasionally.
Bon appetite !!



                                                         MISO SOUP WITH SOBA NOODLES AND MUSHROOMS
                                                         2 Servings
                                                         255 Calories Per Serving

I barely drink miso soup when I'm dining out,but if at home,whenever I feel down ,miso soup will be first thing come to my mind because I know in 5 minutes I'll have hot-nutrishious soup in my hands. My version is loaded with proteins,tofu,mushrooms,green tea flavor noodles,water cress or bok choy and my favorite omega three provider sea weeds.

Sea vegetables offer the broadest range of minerals of any food and are an excellent source of the B-vitamin folate, and magnesium, as well as a great source of iron, calcium, and the B-vitamins riboflavin and pantothenic acid. In addition, seaweed contains significant amounts of lignans, which are plant compounds with cancer-protective properties.Before use,you have to soak sea vegetables into warm water 3-5 minutes,until they are soften.I usually soak them into soup water directly ,so all the goodies can stay inside of the broth. I'll post lots of sea weed recipies soon !

MIso is traditional Japanese seasoning, produced by fermenting rice,barley ,buckwheat,rye and soy beans with salt and fungus.High in protein and rich in vitamins and minerals.Miso is typically salty, but its flavor and aroma depend on various factors in the ingredients and fermentation process. There is a very wide variety of miso available.The most common flavor categories of miso are: Shiromiso, "white miso",Akamiso, "red miso",Awasemiso, "mixed miso"

White miso has milder taste than red miso.I usually choose white miso for spring and summer dishes,choose red miso for hearty winter dishes.Sometimes I simply mix two varieties.

Ingredients:

1 bundle Soba noodles,green tea flavor
Handful fresh watercress,washed,dry
1 cup mix Bunagi and Forest Nameko mushrooms
1" by 2 " piece extra firm tofu,cut into small cubes
Pinch of seaweed
4 cups water
3 tablespoons white and red miso mixture
1 teaspoon ginger,grated
1 teaspoon olive oil
Freshly ground black pepper

In a pasta pot,fill with water and add salt,when boiled add soba noodles,and cook just 3 minutes.

In a small sauce pan,put water, and bring it to a boil.Take one cup of boil water into small cup,and mix with miso mixture,make a paste.Stir miso paste into boiled water,mix well.Add pinch of seaweed vegetables,let it stand for minutes.Add grated ginger,mix until combine.

In a small saute pan,pour 1 teaspoon olive oil,saute mushrooms,until they turn light brown.Add tofu pieces,saute together for another 5 minutes.Set aside.

In a serving bowl,pour miso mixture,place noodles into middle,add mushrooms and tofu pieces and water cress on side of the bowl. Finish with freshly ground black pepper. You can garnish with scallion slices.





                                                                         CAULIFLOWER SOUP
                                                                         6 Servings
                                                                        135 Calories Per Serving

I love this soup, because it's so delicious, very low in calories and fat as well. I think this is the best soup during late fall- winter days for using extra cauliflowers.

Ingredients:

1 medium onion,finely chopped
3 celery stalks, finely chopped
1 lb.cauliflower, cut into 1 inch florets
1 cup milk, 2 tablespoons are separated
1 teaspoon cornstarch
1/3 cup blue cheese, crumbled
Salt and freshly ground pepper
1 teaspoon olive oil
3 cups home made vegetable stock

In a heavy saucepan, cook onion, celery stems and cauliflowers in a 1 teaspoon of olive oil and little bit of water. Stirring occasionally, until onion and celery are softened, about 10 minutes. Add vegetable broth and milk and simmer with covered lid, until cauliflower is tender, about 25 minutes.

Puree soup in a blender until very smooth, then return to cleaned pot, and simmer. Whisk cornstarch and 2 tablespoons of remaining milk in a small bowl, then add into soup and simmer. Whisk until soup thickened lightly, about couple minutes. Add salt, pepper and cheese. Cook over low heat, whisk until cheese is melted, about 1-2 minutes.

Serve with caramelized shallots and red pepper flakes.

 

                                                                 ROOT VEGETABLES – CABBAGE SOUP
                                                                 Makes 6 Servings
                                                                127 Calories Per Serving

This is going to be the creamiest soup you’ll ever have with no milk or cream addition. Sun choke and potato sweetness is well balanced with cabbage sourness. Delicious in every sip..

Ingredients:

4 medium size mix variety potatoes, peeled, cut into small chunks
4-5 cabbage leaves, washed, chopped
2 medium size sun chokes, peeled, cut into small chunks
1 big parsnip, peeled, cut into small chunks
1 leek, cut into 1/3 inches thick slices, washed many times to rinse out the sand
6 cups home made vegetable stock 
Salt and freshly ground pepper
2 bay leaves

In a big soup pot, put all the ingredients together, add vegetable stock. Season with salt and pepper. Cook until root vegetables are soften enough.

Take the bay leaves out of bowl. Puree soup in a blender with batch. If you need to dilute the soup, you may add hot water.
Garnish with fresh dill, red pepper flakes and tortilla chips.

Bon appetite !!


                                          ASPARAGUS - HERB SOUP
                                                                      Makes 6 Servings
                                                                      43 Calories Per Serving

When we found organic asparagus at this weekend farmers market, I couldn't resist and bought way too much of them. Best way to use them by making a big batch of soup with other greens and herbs. They were so small and fresh and gave extra "spring" flavor into soup. I didn't want to spoil their fresh flavor with oil taste, I skip to use any oil..

LOOK AT THE CALORIES !!

Ingredients:

35- 40 stems asparagus, trimmed bottom part about 1/2 inch, peel thick stems with vegetable peeler
1 bunch bok choy, chopped roughly
5-6 springs fresh oregano, only leaves
5-6 springs freah mint, only leaves
5-6 springs fresh thyme, only leaves
Salt and freshly ground black pepper
Pinch of cayenne pepper
6 cups home made vegetable stock, hot
1 yellow onion, chopped

In a cast iron soup pot, put all the ingredients together. Bring it to boil, then simmer about 30 minutes, until asparagus soften.

In a blender, puree soup in batches, serve with fresh asparagus tips.

Enjoy !!

                                         FAVA BEANS - WATERCRESS - HERB SOUP
                                                                    Makes 4 Servings
                                                                    119 Calories Per Serving

Spring means asparagus, rhubarbs, strawberries and of course fresh fava beans. Nowadays you can find them pretty much whole year around but we like to eat them when they are in season and fresh.

Fava beans packed with essential nutrients such as phosphorus, potassium, vitamin K, vitamin A and iron. Thay are low in calories and fat and no cholesterol.

Ingredients:


1 1/4 pound fresh fava beans, just beans, pod discarded
1 carrot, shredded
1 pablano pepper, cut into small cubes
5-6 springs fresh dill, chopped
5-6 springs fresh oregano, leaves only
5-6 springs fresh thyme, leaves only
1/2 bunch living watercress, leaves only, some separated for garnish
1 yellow onion
2 garlic cloves, minced
1/2 cup yogurt
1 cup water
1 egg yolk
1 tablespoon all purpose flour
Salt and freshly ground black pepper
4 cups home made vegetable stock

In a large soup pot, pour 1 teaspoon olive oil, add onion, garlic and fava beans. Saute onion-garlic -fava beans for couple minutes, then add pepper slices, shredded carrot, dill, oregano, thyme and watercress. Add vegetable stock, season with salt and pepper. Bring it to a boil on high heat, then reduced heat to low and simmer for 15 minutes.

In a small bowl, mix water, yogurt, flour and egg yolk together. Add this mixture into soup slowly when you are stirring constantly. Cook for 5 more minutes.

Serve soup with fresh watercress leaves.

Bon appetite !!



                                                                  BUCKWHEAT GROAT - GARBANZO BEANS SOUP
                                                                  Makes 6 Servings
                                                                  261 Calories Per Serving

This is a very hearty soup with lots of proteins. You can have it hot or cold depends on season. Also you can substitue buckwheat groat with any whole grain, such as red wheat berry, spelt berry or wild rice mixture..

Buckwheat groat is grain like fruit seed related to rhubarb and sorrel. It's energizing and nutritious and it's good alternative to rice. This grain is very good for cardiovascular system, lower total serum cholesterol, lower low density lipoprotein ( LDL). It's excellent source for magnesium
which relaxes blood vessel and lowers the risk of diabetes and helps lower the blood sugar.

Buckwheat can be eaten as cereal and also ground into flour.


Ingredients:

1 cup dry garbanzo beans, soaked overnight, cooked in boiling water until soften
1 cup dry buckwheat groat
1 cup plain Greek yogurt
1 tablespoon unsalted butter
1 tablespoon all purpose flour
Salt and freshly ground black pepper
1 teaspoon dry tarragon
1/2 teaspoon dry thyme
3-4 springs fresh oregano, leaves only
5-6 cups home made vegetable stock, warmed

In a soup pot, melt butter and add flour, stirring constantly cook for couple minutes. Add 5 cups of vegetable stock, and slowly add yogurt. Whisk vigorously until combine. Add buckwheat groats and bring it to a boil, then simmer until grains are soften.

Add cooked garbanzo beans, dry thyme and tarragon. Season with salt and pepper. Cook for 5 more minutes together.

Garnish soup with fresh oregano leaves.

Bon appetite !!



                                                                        FRESH SNAP PEAS - HERBS SOUP
                                                                        Makes 2 Servings
                                                                        114 Calories Per Serving

Fresh snap peas, newly harvest spinach, rainbow chard leaves, leek, fresh onion- garlic, and handful fresh herb bouquets.. This soup has everything you need, daily required amount of greens and vegetables.. Delicious and healthy..
You can drink this soup hot or cold.

You have to trim both ends and clean the strings of peas before cooking.
For keeping the snap pea's crispy texture and sweet flavor, usually I cook them only for 5 minutes. You can still get peas, greens and herb's individual fresh taste and also their complex flavor in a wonderful harmony. This soup is almost a raw soup, cooking time is shorter than usual.

LOOK AT THE CALORIES !!

Ingredients:

4 cups fresh snap peas, cleaned strings, cut in half
20 spinach leaves, washed
4-5 rainbow chard leaves, washed, chopped roughly
1 medium leek, washed well, sliced thinly
1 fresh onion, sliced thinly
1 fresh garlic, sliced thinly
1 teaspoon olive oil
2 cups home made vegetable stock
Salt and freshly ground black pepper
Handful mix variety fresh herb, such as tarragon, summer savory, basil and lemon balm..

In a large cast iron pot, pour olive oil and little bit of water. Sautee onion, garlic and leek for couple minutes. Add spinach, chard leaves and vegetable stock. Season with salt and pepper. Cook for 5-6 minutes together. Add snap peas and herbs, with closed lid, simmer for 5 more minutes. Set aside and let it cool.

In a blender, puree soup in batches. Serve with purple basil sprouts. You can shave parmesan cheese on top if desired.

Enjoy !!



                                    COLD RAW BEET - YOGURT - CUCUMBER SOUP
                                                            Makes 4 servings
                                                            144 Calories Per Serving

This recipe inspiration comes from traditional Turkish and Greek cuisine's side drink, called ' cacik " or ' caciki ' that makes with yogurt, cucumber and garlic. I wanted to take this healthy drink to another level, and add raw beet puree, fresh herbs and for more crispy flavor, radish slices.

Idea of serving on herbs and eatable flower petals ice bowls belongs to my husband.. It worked perfectly, because this drink tastes better if it's cold and icy. 
 If you are going to make those ice bowls, use double bowls, one is slightly bigger than the other, place herb leaves and flowers in bottom of bigger bowl, place smaller bowl and fill with drinking water in between, freeze them for 3-4 hours. When you are serving, make sure ice bowls sit on the ice tray or in another bowl..Traditionally this drink serves with ice cubes.

For summer parties, you can not get better drink / side dish than this, fun, colorful, very refreshing, tasteful and healthy.. 

LOOK AT THE CALORIES !!

Ingredients:

2-3 small red beets, brushed well, bottom parts trimmed
2-3 small golden beets, brushed well, bottom parts trimmed
2 garlic cloves, separated
2 cups plain Greek yogurt, separated
Coarse salt
1 cucumber, peeled, diced
2-3 radishes, brushed well, sliced thinly with mandoline
1 cup cold water for diluting
Handful fresh herbs, such as dill, chocolate mint, lemon verbena, basil, tarragon, chopped

In a blender, puree separately golden and red beets with 1 garlic clove, 1 cup yogurt, 1/2 cup water and salt. You can add more water if needed for diluting. Drink must have soup consistency. 

in a serving bowl, pour beet-yogurt mixture. Add cucumber dices, radish slices and chopped herbs. Before serving add ice cubes.

Bon appetite !!


                               WATERMELON - FENNEL GAZPACHO WITH AVOCADO SOUP
                                                    Makes 4 Servings
                                                   197 Calories Per Serving

I can not think of better drink then this cold, refreshing, wholesome soup in hot summer days. Our fridge always packed with delicious gazpacho for easy to grab whenever we need it. Perfect for afternoon cravings !!

Watermelon gazpacho is our house regular, but this time I wanted to elevate flavors to another level, and add fennel bulbs, fennel greens and lots of fresh herbs, layered with our favorite avocado soup. DELICIOUS !!


Ingredients For Gazpacho:

5-6 organic medium size, very ripe tomatoes, quartered
2 cups organic watermelon
1 small or 1/2 regular organic fennel bulb
1 spring onion, quartered
1 garlic, minced
1 teaspoon olive oil
3/4 teaspoon salt

In a blender, put all the ingredients together. Puree until smooth in texture.

Avocado Soup Ingredients:

1 organic avocado, pitted, spoon out flesh in a blender
1 cup plain Greek yogurt
1 small cucumber, peeled, sliced
Handful fennel greens
Handful fresh herbs, such as mint, tarragon, basil..
1/4 to 1/2 cup water mix with 1 teaspoon yogurt, for diluting
Salt for taste

In a blender, put all the ingredients together. Puree until smooth in texture.


In Mason jars or serving glasses, pour avocado soup first, then finish with gazpacho. Garnish with breakfast radish slices and small leaf herbs, such as Greek basil and thyme..

Bon appetite !!


                                           


                                                                      RED LENTIL - BULGUR SOUP
                                                                      Makes 4 Servings
                                                                     182 Calories Per Serving

This delicious soup will provide everything you need, your daily legume, protein and vitamins.

Ingredients:

3/4 cup organic red lentil, washed and drained
1/4 cup organic bulgur, washed in a mesh sieve
1 organic yellow onion, chopped
1 organic cherry bomb red pepper, cut in to small pieces
2 small or 1 large organic carrot, peeled, cut into small pieces
1 tablespoon red pepper paste
1 tablespoon tomato paste
4-5 cups hot home-made vegetable stock or just hot water, 1/4 cup separated

Salt and freshly ground black pepper
Dry mint, basil and red pepper flakes for garnish

In a heavy cast iron pot, pour 1/4 cup of vegetable stock, add onion, carrots and cherry bomb peppers. Sautee until onion becomes translucent. Add red pepper and tomato paste, stir well. Add red lentil and bulgur. Add rest of the hot vegetable stock, season with salt and pepper. With closed lid, bring it to a boil, then simmer on medium-low heat for 30-35 minutes, stirring occasionally.

When soup cools, in a blender, puree in small batches. You may add warm water to dilute it if desired. Serve with dry herbs and red pepper flakes on top.

Bon appetite !!



                                                            FRESH CORN SOUP WITH CORN BREAD
                                                            Makes 2 Servings Soup, 8 Slices Corn Bread
                                                            264 Calories Per Serving

Corn is the hardest one to find an organic.. They are only available for certain time period.. When I find them in last weekend market, I got way too many of them to enjoy.. This corn bread recipe is the first page of my recipe book, old, very old recipe.. Over the years I tried so many different ones, but this recipe still is the best.. You can play with ingredients, very forgiving and easy adjustable, always turn out delicious, tasty bread..


Ingredients:

3 ears organic sweet corn, grilled, with a knife clean the kernels, reserve cobs
1 serrano pepper, diced thinly
1 organic vidalia onion, chopped
1 organic garlic clove, minced
2 small organic heirloom carrots, diced
Handful organic currant tomatoes
1 organic yellow bell pepper, diced
2 cups organic soy milk or any kind milk
1/2 cup water
1 teaspoon grapeseed oil or any vegetable oil
1 fresh rosemary spring
2-3 fresh thyme springs
Salt and freshly ground black pepper

In a cast iron pot, pour grapeseed oil, add onion, garlic, yellow bell pepper, and serrano pepper. Add water and milk, stir for few minutes. Add corn kernels and cobs, carrot, tomatoes, rosemary and thyme springs. With close lid bring it to a boil, then simmer for 15 minutes. Season with salt and pepper. Take out corn cobs and rosemary -thyme springs from pot. Let it cool.

In a blender puree soup in batches.

Before serving garnish with some corn kernels and pepper slices.

Enjoy !!



                                                    OVEN - ROASTED TOMATO SOUP    
                                                    Makes 4 Servings    
                                                    68 Calories Per Serving

I called this whole meal " creme de la creme " for tomato lovers. Tomatoes are in season that means they are full of flavor. I wanted to get tomato scent and taste from every single bite and combined oven roasted tomatoes ( with bell pepper, onion, garlic and of course lots of basil ) with delicious parmesan- olives stuffed tomato- basil bread slices, and top of that served with tomato bruschetta. Can you describe better lunch  or dinner than this ?

Tomato bruschetta is an Italian antipasto, and it's base of roasted bread rubbed with garlic and top with tomatoes, minced garlic and basil.

LOOK AT THE CALORIES !!

Ingredients:

2 organic big size heirloom tomatoes, cut in wedges
1 organic Roma tomato, cut in wedges
1 organic yellow tomato, cut in wedges
1 organic red bell pepper, cut in 4 slices
1 organic red cherry bomb pepper, sliced
2 organic garlic cloves, peeled and smashed
1 organic yellow onion, quartered
Handful fresh purple and green basil, chopped roughly
Handful fresh rosemary, thyme
1 teaspoon olive oil
Sea salt and freshly ground black pepper

Preheat oven to 350 F degrees.

In a baking dish, place tomatoes, pepper slices, onion and garlic. Season with sea salt and freshly ground black pepper. Drizzle with olive oil. Sprinkle with herbs on top. Bake for 30-35 minutes.

In a cast iron pot, transfer tomatoes with their drippings, add 3 cups of hot water. Bring it to a boil, then simmer on low heat for 10 minutes. Let it cool.

In a blender, puree soup in batches. Serve with fresh basil leaves. You can garnish with parmesan shavings if needed.

Enjoy !!



                                                                          PURSLANE - LEEK SOUP
                                                                          Makes 4 Servings
                                                                          83 Calories Per Serving

As you know from previous posts, I love to use purslane in soups, salads or veggie dishes, because it's not only amazing nutritious and good source of omega 3-fatty acids, it's very tasty and delicious as well. I'll post another wholesome purslane soup in couple of days..

Purslane can be found at local farmer's markets. They're very easy to grow like weeds ( they're actually treat as weed in United State ), I planted 4 tiny
plants around our veggie garden this year. I'm expecting them to cover whole area next year.


Perfect soup for detox days..

LOOK AT THE CALORIES !!

Ingredients:

1 bunch organic purslane about 3 cups leaves, only leaves, washed well
1 organic leek, layers separated, and washed well, sliced
1 organic celery stalk, diced
1 organic yellow onion, diced
1-2 organic garlic cloves, minced
1 organic bell pepper, sliced
3-4 tablespoons plain Greek yogurt
Salt and freshly ground black pepper
1 tablespoon organic unbleached all purpose flour
4 cups home made vegetable stock

In a cast iron soup pot, place onion, garlic, bell pepper, celery slices and leek. Add 1 cup vegetable stock. Cook vegetables for 5 minutes, stirring occasionally. Add rest of the stock, and purslane. Season with salt and pepper. Bring it to a boil, then simmer about 10 minutes.

In a small bowl, mix yogurt with flour. Add couple tablespoons soup water into mixture for temperature adjustment. Slowly add yogurt mixture while stirring vigorously. Cook 5 more minutes. Let it cool little bit.

In a blender, puree soup in batches.

Bon appetite !!



                                                                    ROASTED PUMPKIN - PEAR SOUP
                                                                    Makes 6 Servings
                                                                    67 Calories Per Serving

This amazing fall soup has everything about season; color, taste and smell. Aged balsamic vinegar glazed buttercup squash, pear and onion roasted in oven and cooked with garlic, mix color peppers, spices and hot cherry bomb pepper. Sweetness of the squash and pear perfectly balanced with hot peppers, onion and garlic. Just delightful, beyond the words, DELICIOUS..

There are plenty room in this recipe for adaptation, you can use butternut squash or acorn squash, also use apple instead pear..

LOOK AT THE CALORIES !!


Ingredients:

1 medium-large organic buttercup squash, quartered, scoop out seeds
1 organic red pear, or any firm pear, cut in half, seeded
1 organic yellow onion, peeled, cut in half
1 organic long red pepper, seeded, sliced
1 organic chocolate pepper, seeded, sliced
1 organic red cherry bomb pepper, seeded, diced
1 organic garlic clove, cut in half
2 teaspoons all spice
1/2 teaspoon smoke paprika
Salt and freshly ground black pepper
Organic dry cranberry and pecan for garnish
2 tablespoons aged balsamic vinegar
5-6 cups home-made vegetable stock

On to parchment paper lined baking sheet, place squash slices, pear and onion, brush with aged balsamic vinegar evenly. Roast vegetables 40-45 minutes at 400 F degree oven.

In a medium size saucepan, put roasted vegetables, garlic, peppers, spices, salt and pepper. Add 5 cups home-made vegetable stock, and bring it to a boil, then simmer for 25-30 minutes. Let it cool slightly.

In a blender, puree soup in batches. Serve with dry cranberries, chopped pecan and purple basil ribbons.

Bon appetite !!



                                                MUSHROOM SOUP WITH HOME-MADE GOAT CHEESE CROUTONS
                                                Makes 4 Servings
                                                126 Calories Per Serving

Huge drop in temperatures and increasing rainfall in the fall, bring wild mushrooms awake. Fall is the best season for wild mushrooms, you can find organic and different varieties at farmers market easily. This soup is delicious, earthy and healthy with companion of other vegetables, but home-made goat cheese croutons make strong statement and elevate the flavors in another level. Saltiness and tanginess of goat cheese is perfect balanced for earthy mushrooms. Of course you can not go wrong with mushroom and goat
cheese combination, but this wonderful crouton recipe can be used with other soups, especially roasted red pepper soup ( recipe coming soon ! ), carrot soup, cauliflower soup.. You can prepare these tasty croutons in advance and keep them in air-tight container in the refrigerator.

LOOK AT THE CALORIES !!


Ingredients For Soup:

2 organic big portabella mushrooms, sliced
10 organic crimini mushrooms, sliced
4-5 organic Shitake mushrooms, sliced
2" by 4" piece organic chicken of the wood mushrooms, sliced
1 large organic leek, white part only, layers separated and washed well, sliced
1 organic garlic clove, minced
3 small organic potatoes, diced
2-3 springs organic fresh thyme, leaves only
1 spring organic fresh rosemary, chopped
3-4 cups home-made vegetable stock
1 cup organic soy milk or any kind milk
Salt and freshly ground black pepper to taste

In a soup pot, place leek and garlic. Add little bit of water and sautee for 5 minutes. Add potatoes, mushrooms, thyme and rosemary. Add vegetable stock, bring it to a boil, then simmer for 15 minutes. Add milk and cook few more minutes. Season with salt and pepper.

In a blender or with hand immersion blender, puree soup until creamy and smooth. You may need to add more water to dilute the soup.

Home-made Goat Cheese Crouton Ingredients:

4 ounce goat cheese
2 tablespoons organic cream cheese
1/8 teaspoon cayenne pepper
1/8 teaspoon salt
1/2 cup panko or any bread crumb
1/3 cup organic unbleached all purpose flour

In a medium bowl, mix cream cheese, goat cheese, salt, cayenne and flour. In a plastic wrap, form cheese mixture into a log shape. Freeze for 30-40 minutes.

Preheat oven to 375 F degrees.

Remove cheese from freezer and slice into thin rounds. cover each round with panko while pressing with your fingers lightly.

Bake panko covered croutons for 8-10 minutes, then  turn over other side and bake 10 more minutes. Let them cool before serving.

Bon appetite !!



                                                                    ROASTED MIX-VARIETY PEPPER SOUP
                                                                    Makes 4 Servings
                                                                    109 Calories Per Serving

This is our favorite fall soup when peppers are their best in season. Sweet and spicy, nutritious and healthy with lots of complex flavors. I mixed different variety of peppers, such as red bell, long yellow, long chocolate and red cherry bomb peppers with other vegetables. You can use just one variety such as red
bell pepper instead mixing them. Perfect pair with slice of home-made country bread in chilly fall nights.

LOOK AT THE CALORIES !!


Ingredients:

2 organic red bell peppers, seeded
4 organic long yellow peppers, seeded
4 organic long chocolate peppers, seeded
1 organic yellow pepper, seeded
1 organic cherry bomb pepper or jalapeno pepper, seeded
1 organic medium carrot, sliced
1 organic small potato, diced
1 organic yellow onion, chopped
2 organic garlic cloves, minced
1/4 cup white wine
Salt and freshly ground black pepper to taste
2 tablespoons plain yogurt for garnish
Parmesan cheese shavings for garnish
3-4 cups home-made vegetable stock

Preheat oven to 400 F degrees.

Place peppers on parchment paper lined baking sheet and roast for 30-35 minutes.

In a soup pot, add onion, garlic and little bit of water. When water evaporates, add wine and deglaze the pot. Add carrot, potato, roasted peppers and veggie stock. Season with salt and pepper. Bring it to a boil, then simmer with close lid until vegetables are soften.

In a blender or with immersion hand blender, puree soup until smooth and silky. You may add more water if needed.

Serve soup with spoon of yogurt and parmesan shavings.

Enjoy !!



                                                                       SUNCHOKE - KOHLRABI - APPLE SOUP 
                                                                       Makes 6 Servings
                                                                      129 Calories Per Serving

Can you describe better lunch than this meal ? This is a wonderful-healthy lunch combination with mix vegetables soup and open-face sandwiches. Fall is the soup season with season's best root vegetables and fruits. I used sunchokes, kohlrabi, apple, purple carrots ( which gave the unusual-dark purple color into soup ), different variety peppers and split pea for this tasty soup and served with goat and ricotta spread radish-beet and pear tarts. For nicer touch and rustic finish, I served soup in kohlrabi shells.

Sunchoke or also known as Jerusalem artichoke is very delicate flavored root vegetable (looks like ginger root ), rich in inulin ( can help reduce the diabetes ) , also contain vitamin C, phosphorus, potassium and high amount of iron. Sunchokes can be stored couple of weeks in the fridge.

Kohlrabi belongs to the cabbage family, crisp and flavorful vegetable hides inside of the thick skin. Purple kohlrabi is generally spicier than green kohlrabi. Kohlrabi contains certain phytochemicals which may protective against breast and prostate cancer. For maximum health and nutritional benefits, choose small kohlrabi (3 inches or smaller ).

For tartine; I've made my own flour by grounding hard winter wheat berries. You can simply switch it with whole wheat flour or any kind you prefer. 

Ingredients:

4 organic-large tubers sun-choke, peeled, sliced
2 organic small green kohlrabi, flesh scoop-out, shell reserved with brushing lemon juice inside and out
1 organic Granny Smith apple, peeled, sliced
2 organic-medium purple carrots, or orange carrots, peeled, sliced
2 organic yellow long peppers, seeded, sliced
1 organic red cherry bomb pepper, seeded, sliced thinly
1 organic chocolate long pepper, seeded, sliced
1 organic garlic clove, minced
1 organic yellow onion, diced
1/2 cup organic dry split pea, washed, drained
5-6 cups home-made vegetable stock
Salt and freshly ground black pepper to taste

In a cast iron soup pot, put onion, garlic and little bit of water. Sautee until onion is translucent. Add scooped-out kohlrabi, sunchoke, carrot, peppers and split pea. Add home made veggie stock, season with salt and pepper. Bring it to a boil, then simmer. Add apple slices. cook soup until vegetables and split pea are soften.

In a blender or with an immersion hand blender, puree soup in batches until smooth.

Serve soup in kohlrabi shells with goat cheese crumbles and carrot slices on top.

Bon appetite !!



                                                            CELERIAC - SWEET POTATO - APPLE SOUP
                                                            Makes 6 Servings
                                                            86 Calories Per Serving

I have so many favorite soups on my list, but this soup will remain at the first place for awhile. This soup created with ingredients flavors and great combinations, I
add little bit of this, little bit of that, and end up most delicious, silky-smooth, irresistible soup. Don't forget to serve with apple slices and herbs on top, which help to combine complex flavors. DELICIOUS !!

Parsnip is a root vegetable, similar to a carrot, contains dietary fiber, anti-oxidant, vitamin C, B complex vitamin and folic acid.

LOOK AT THE CALORIES !!


Ingredients:

2 small organic celeriac, peeled, sliced
1 large organic sweet potato, peeled, sliced
1 large organic parsnip, peeled, sliced
1 small organic carrot, peeled, sliced
1 organic yellow onion, chopped
1 organic Granny Smith apple, peeled, sliced
1/4 teaspoon cayenne pepper
Salt and freshly ground black pepper
4-5 cups home-made veggie stock, for desire consistency
Apple slices and microgreens for garnish

In a large cast iron soup pot, add onion, carrot, parsnip, celeriac and sweet potato. Add vegetable stock, season with salt and pepper. Sprinkle cayenne pepper. Bring it to a boil, then simmer until vegetables are soften. Add apple and cook for 5 more minutes together.

In a blender or with hand immersion blender, puree soup in batches, until smooth and silky.

Serve with apple slices and small leaf herb and microgreens.

Bon appetite !!



                                    SPLIT PEA- BRUSSEL SPROUT SOUP WITH BEET GREENS
                                                            Makes 4 Servings
                                                            282 Calories Per Serving

Another wonderful, whole-some soup recipe which provides good quality protein, green, and vegetables for your daily balanced diet. I was craving for green soup lately, when I bought bunch of beets with their greens, this soup was pictured in my mind immediately. Every sip delivers complex flavors with lots of nutrition. Beet greens, Brussel sprouts, carrot, potato, pepper and split peas joined in the party for tastefully soup. Perfect for detoxing, preventing fall tiredness and preparing body for cold days.

Beet greens and Swiss chard belong the same plant family and it can be prepared like spinach or chard, They are incredibly rich in nutrients, concentrated vitamins, minerals  and valuable source of carotenoids such as lutein.


Ingredients:

1 cup organic green split peas, washed well
1 medium organic potato, peeled, quartered
2 medium organic carrots, peeled, sliced
1 organic yellow onion, chopped
1 organic long yellow pepper, seeded, sliced
15 small organic Brussel sprout, cut in half
1 bunch organic beet greens, about 20 medium leaves, thick stems trimmed, chopped
5-6 cups home-made veggie stock
Salt and freshly ground black pepper
Pinch of cayenne pepper
Plain yogurt for garnish ( preferably home-made )

In a large cast iron soup pot, add onion, split pea, Brussel sprout, potato, carrot, pepper and veggie stock. Season with salt and pepper. Bring it to a boil. Add beet greens and cayenne pepper. Simmer until split peas are soften.

In a blender or with immersion hand blender, puree soup in batches.

Serve with spoonful yogurt. Garnish with Brussel sprout leaves and eatable flower petals.

Bon appetite !!



                                                    BLACK LENTIL - ROOT VEGETABLES SOUP WITH BULGUR BALLS
                                                    Makes 6 Servings
                                                    194 Calories Per Serving

This recipe came from our fridge, but when I was mixing the root vegetables and others, I wanted to add some legumes and protein into this delicious soup. Turn out one of our best soup ever, very earthy, unbelievable tasty, and with bonus bulgur balls add another layer of flavor into. This is the soup throughly energized you and give everything you need daily..

You don't need to cook French couscous, washing with hot water enough to soften them.

Black beluga lentils take about only 15-20 minutes to cook, and they are loaded with healthy minerals and energizing vitamin B's. Here are couple benefits from lentils, they help to stabilize blood sugar level ( means good for diabetes ), reduce bad cholesterol level, relieve
constipation, and strengthen immune system.

Ingredients:

1/4 cup organic black lentil, washed couple of times
1 large organic sweet potato, peeled, diced
1 medium organic potato, peeled, diced
1 organic carrot, peeled, sliced
1 organic parsnip, peeled, sliced
1 organic leek, layers separated, washed well, sliced
1 organic yellow onion, chopped
2 organic, very thin black salsify roots, peeled, sliced
1 organic, very thin white salsify root, peeled, sliced
4-5 cups home-made veggie stock
1 organic red cherry bomb pepper, or any hot pepper, sliced
Salt and freshly ground black pepper to taste

In a large cast iron soup pot, place onion and leek, add little bit of veggie stock. Cook until onion start to translucent. Add carrot, parsnip, salsify roots, cherry bomb pepper, sweet potato, potato and lentil. Add veggie stock, season with salt and pepper. Bring soup in to a boil, then simmer, until veggies and lentil are soften.

In a blender or with immersion hand blender, puree soup in batches.

Serve with bulgur balls and fresh herbs.

Bulgur Ball Ingredients:

1/2 cup French couscous or very fine grind bulgur, placed in mesh sieve and washed with hot water and drained
1/4 cup plus 1 or 2 tablespoons semolina flour ( first add 1/4 cup, than slowly add tablespoons if needed for desire consistency to hold the shape )
1 organic egg white
Salt and freshly ground black pepper
Red pepper flakes
2 teaspoons tomato paste
2 tablespoons pepper paste
2 tablespoons tomato sauce
Dry mint, dry basil, dry parsley

In a large bowl, pour soften bulgur, semolina flour, egg white, salt, pepper, red pepper flakes and 2 teaspoons tomato paste. Knead bulgur until holds balls. Make really small, one bite balls. Place onto large serving dish.

Bon appetite !! 


  COCONUT MILK – ACORN SQUASH – SHRIMP SOUP
Makes 4 Servings
               334 Calories Per Serving
 

I have so many squash and pumpkin soup recipes, but this one is not just a soup, thoroughly whole meal with roasted shrimp and insanely tasty German farmer’s bread slices. Slightly sweetness from coconut milk and acorn squash is perfectly balanced with hot pepper, root vegetables and spices. It can be addictive soup with so many layers of flavors, superb filling and satisfying taste, DELICIOUS.. You can skip salsify root part or add something else instead.



Ingredients:


1 organic yellow onion, chopped

2 organic black salsify root, peeled, sliced

3 organic white salsify root, peeled, sliced

1 organic parsnip, peeled, sliced

1 medium organic carrot, peeled,
sliced

1 medium organic red bell pepper, sliced

1 organic red cherry bomb pepper or jalapeno pepper, diced

1 organic acorn squash, cut in half

1 (14 ounce ) can organic light coconut milk

1/4 teaspoon red pepper flakes

Salt and freshly ground black pepper

Pinch of cayenne pepper

3-4 cups home-made veggie stock

Preheat oven to 400 F degrees.

Place acorn squash halves onto parchment paper lined baking sheet. Brush with olive oil inside and out. Season with sea salt and freshly ground mix pepper. Roast squashes for 30-35 minutes, until they are soften when you test with fork.

In a large cast iron soup pot, put onion, salsify roots, parsnip, carrot, bell pepper, cherry bomb pepper and roasted acorn squash slices. Add 3 cups veggie stock and salt, pepper, cayenne and red pepper flakes. Bring it to a boil, and then simmer. Add coconut milk slowly while stirring. Cook together another 10-15 minutes.

In a blender or with a hand immersion blender, puree soup in batches.

Garnish with chopped apple, red pepper and pecan. Serve soup with ginger-garlic roasted shrimp and German farmer’s bread slices.

Ginger-Garlic Shrimp:

12 jumbo shrimp, shelled and de-veined

1/2 inch long organic fresh ginger, peeled, chopped

2 large organic garlic cloves, minced

1 tablespoon grapeseed oil

1 organic jalapeno pepper, diced

1 tablespoon organic soy sauce
1 tablespoon fish sauce 

Salt and freshly ground mix pepper

In a large sauté pan, pour grapeseed oil. Add ginger, garlic and pepper slices. Stir until they are fragrant. Add shrimp, soy and fish sauce. Season with salt and pepper. Sautee until shrimp is cooked.



Bon appetite !!



                                            CAULIFLOWER - PARSNIP SOUP
                                                                          Makes 6 Servings
                                                                          160 Calories Per Serving

This pure veggie soup is so creamy and smooth without unneccessary heavy cream or fat. It's delicious and nutricious for any time during the day. This will be the perfect way to serve, if you have someone who doesn't care about cauliflower..

Ingredients:

1 medium head, organic cauliflower, florets only
1 organic yellow onion, chopped
2 organic parsnip, peeled, diced
4 small organic potatoes, peeled, diced
1 organic salsify root, peeled, sliced
1 small organic carrot, peeled, sliced
15-20 leaves organic spinach
4-5 cups home-made veggie stock
Salt and freshly ground black pepper to taste

For Garnish:

2-3 tablespoons chopped pecan
Red pepper flakes
Diced goat cheese
Sprouted greens

In a large cast iron soup pot, put onion, parsnip, potatoes, salsify root, carrot and cauliflower florets. Add veggie stock, bring it to a boil, then simmer until vegetables are tender. Season with salt and freshly ground black pepper.

In a blender, or with immersion hand blender, puree soup until smooth.

Place soup in soup pot again, add spinach leaves. Cook until spinach is soften, about 3-5 minutes.

Before serving, garnish with chopped pecan, red pepper flakes and diced cheese. Sprinkle sprouted greens on top.

Bon appetite !!



                                                            SWEET POTATO-GARBANZO BEAN-SPINACH SOUP
                                                            Makes 6 Servings
                                                            284 Calories Per Serving

Winter means lots of root vegetables, dark leaf greens, nuts, beans and legumes. This soup is a perfect combination of the season with sweet potatoes, celeriac, leek, garbanzo beans, spinach and walnut. You can substitute spinach with any dark leaf greens, such as kale or chard. Healthy, delicious-nutritious and filling soup will provide your daily needs with lots of flavors. Amazing comfort food for dark winter days..

Ingredients:

2 large organic sweet potatoes, peeled, diced
1 organic yellow onion, chopped
2 small organic leeks, white part only, sliced
1 small organic celeriac, peeled, diced
1 cup dry organic garbanzo beans, soaked overnight, boiled in water until soften, drained
10-12 leaves organic spinach, sliced thinly
1/2 cup organic walnut or cashew
5-6 cups home-made vegetable stock or water
Salt and freshly ground black pepper to taste
2 tablespoons organic chopped walnut for garnish

In a large cast iron soup pot, put onion, leek, sweet potatoes, celeriac and vegetable stock. Bring it to a boil, and then simmer with closed lid until vegetables are tender. Add walnut or cashew, cook 5 more minutes together. Season with salt and freshly ground pepper.

In a blender, puree soup in batches until smooth and silky. You may dilute the soup by adding more hot water if desired.

Transfer soup into pot again. On medium high heat, add garbanzo beans and spinach. Cook soup 5-7 minutes, or until spinach starts to wilt.

Serve with chopped walnut and cayenne pepper on top.

Bon appetite !!



                                                                        WINTER VEGETABLE SOUP
                                                                        Makes 6 Servings
                                                                        146 Calories Per Serving

Zucchini, sweet potato, red potato, yellow bell pepper, onion, celery stalks, carrot, golden brown rice and hato mugi (Japanese pearl barley ) joined in the cast iron pot, and they turned out "the most delicious " winter soup for chilly days. One bowl of soup will provide everything you need for daily.

Hato mugi ( Job's tear ), is an ancient grain from Asia. It's considered and used as medicinal in the East and help the body to cleanse. Hato mugi is a whole grain that makes a delicious side dish on itself or combined with other grains and vegetables.

LOOK AT THE CALORIES !!


Ingredients:

3 small organic zucchini, peeled, diced
1 organic yellow bell pepper, diced
1 medium organic sweet potato, peeled, diced
2 small organic red potatoes, peeled, diced
1 medium organic carrot, peeled, diced
1 organic yellow onion, diced
2 organic celery stalks, diced
1/2 cup mix organic golden brown rice and Hato mugi, washed and drained
3/4 cup plain yogurt
1 organic egg yolk
1 tablespoon organic all purpose flour
5-6 cups home-made vegetable stock
Salt and freshly ground black pepper to taste
Handful organic fresh dill, chopped

In a cast iron soup pot, add onion, brown rice and hato mugi. Add 2 cups vegetable stock. Bring it to a boil, then simmer for 10 minutes. Add zucchini, potatoes, yellow bell pepper, celery stems, and carrot. add rest of the veggie stock. Bring it to a boil, then simmer until vegetables are tender. Season with salt and pepper.

In a small bowl, mix yogurt, egg yolk and flour well. Pour couple tablespoons of soup water into yogurt mixture, mix it well until combine. Add more soup water into yogurt until mixture is diluted.

Add yogurt mixture and chopped dill into soup, while stirring vigorously. On low heat, cook together for 5 minutes.

Bon appetite !!



                                                                    INDIAN SPICED COCONUT MILK-FISH SOUP
                                                                    Makes 4 Servings
                                                                    342 Calories Per Serving

Spice up your Valentine's Day dinner with this tasty soup while getting everything you need for your healthy diet. Halibut chunks, Israeli couscous, onion, garlic, fresh ginger, Mexican chilies and lots of Indian spices joined in the pot, and became a delicate, smooth and flavorful soup. Slightly sweetness from coconut milk was perfectly balanced with Indian spices and Mexican chilies. So delicious; every sip will satisfy and comfort you on snowy days. I used halibut fillet, but this can be easily changed with any fish you prefer.

Ingredients:

1-8 ounce halibut fillet, skinned, chopped about 1 inch chunks
1 tablespoon grapeseed oil or any kind vegetable oil
1 teaspoon organic cumin seeds
1 1/2 teaspoon yellow mustard seeds
1/2 teaspoon garam masala
1/2 teaspoon chili powder
1 teaspoon ground turmeric
2 organic bay leaves
1 inch long fresh organic ginger, peeled and grated
3 organic garlic cloves, peeled, minced
1 organic yellow onion, finely chopped
2 red Mexican chilies, deseeded, sliced
1-14 ounces can unsweetened organic light coconut milk
1/2 cup water, hot
1 cup organic Israeli couscous (pearl Couscous)
Sea salt and freshly ground black pepper
Roasted organic red beet slices and fresh sage leaves for garnish

In a cast iron soup pot, pour grapeseed oil, and then add mustard seeds, cumin seeds, garam masala, bay leaves, turmeric and chili powder. Stir for couple minutes until spices became fragrant. Add sliced chilies, onion, garlic and ginger. Cook until onion became translucent. Add fish chunks, water and coconut milk. Season soup with salt and pepper. Bring it to a boil, then simmer for 7-8 minutes. Add pearl couscous, cook together 5-10 more minutes, until couscous cooked thoroughly and fish became flakey.

Serve with rolled roasted red beet slices and fresh sage leaves.

Enjoy !!



                                                                            SILKY RED LENTIL SOUP
                                                                            Makes 6 Servings
                                                                            206 Calories Per Serving

This soul-warming soup is a wholesome meal by itself, that deliciously provides 2 cups organic red lentils, potatoes, carrots, nuts and milk. This soup has everything you need for your daily balanced diet. Everything cooked together, then pureed in a blender for a silky texture. So tasty and nourishing for your body and mind.

Red lentils are legumes along with other types of beans, but compared to beans, they are very easy and quick to prepare. They are very good source of cholesterol-lowering fiber. They provide extra benefit in managing blood-sugar level in healthy ranges, because of their high fiber content
prevents blood sugar level from rising rapidly after the meal.

I garnished soup with roasted cashews, daikon radish sprouts and beet pickled onion slices, but you can change them with caramelized onion slices and any small leaf herbs / microgreens instead.

Ingredients:

2 cups dry organic red lentil, washed and drained
2 small organic potatoes, peeled, diced
2 small organic carrots, peeled, sliced
1 tablespoon organic unsalted butter
1 tablespoon organic all purpose flour
1/2 cup organic soy milk or any kind milk
2 tablespoons organic cashew, roasted in oven for 5 minutes, chopped
6-7 cups home-made vegetable stock
Sprouted daikon radishes and beet pickled onion for garnish
Salt and freshly ground black pepper to taste

In a cast iron soup pot, add lentil, potatoes, carrots and 6 cups stock. Bring it to a boil, then simmer until lentils are tender and soft. Add milk and reduce heat to medium-low.

In a small pan, melt butter. Add flour, and cook flour until starts to turn lightly brown and fragrant.

Add butter-flour crumbles into soup, while stirring vigorously. Cook together for couple minutes.

In a blender, puree soup in batches, until silky and smooth. You may need to add hot water to reach desire soup consistency at this point.

Serve with chopped cashew, daikon radish sprouts and pickled onion slices.

Bon appetite !!




                                                                            NUTTY-FRUITY VEGETABLE SOUP
                                                                            Makes 6 Servings
                                                                            162 Calories Per Serving

I love making wholesome soups with fruits, nuts and unexpected ingredients. This way you can deliciously get your daily needs/nutrition with one bowl of soup. This nutty soup made with cauliflower, celeriac, sweet potato, potato, apple, jalapeno pepper, creamy peanut butter and peanuts, and amazing flavor combination provides everything you need while filling you for a long hours.

Celeriac, also known celery root, ugly looking root, maybe for this reason, is one of the most ignored root vegetable in North America; but wonderful vegetable provides high fiber and vitamins into your diet, can be eatable raw or cooked, and best part, 1/2 a cup contains only 30 calories. Celeriac outer skin is really tough for peeling, paring knife works best, rather than a peeler. Drop the peeled slices immediately into a bowl of lemon juice squeezed water to prevent discoloration.

LOOK AT THE CALORIES !!

Ingredients:

1/2 small head organic cauliflower, florets only
1 small organic potato, peeled, diced
1/2 small organic sweet potato, peeled, diced
1/2 large head organic celeriac, peeled, diced
1 organic yellow onion, chopped
1 organic garlic clove, minced
1 organic Pink Lady apple, diced
1 jalapeno pepper, seeded, sliced thinly
2 tablespoons organic creamy peanut butter
Pinch of cumin seeds
5-6 cups home-made vegetable stock
2 tablespoons organic roasted peanuts
3 organic roasted red peppers, for garnish
1/2 tablespoon olive oil for garnish
Apple slices and microgreens for garnish
Sea salt and freshly ground black pepper to taste

In a large cast iron soup pot, add onion, garlic, celeriac, cauliflower florets, potatoes, jalapeno pepper and cumin seeds. Add vegetable stock, bring it to a boil, and then simmer with closed lid until vegetables are tender. Add Pink lady apple. In a medium bowl, dilute peanut butter with couple tablespoons of soup cooking liquid, until creamy and smooth. Add peanut butter while stirring vigorously.

In a blender, add roasted red peppers with 1/2 cup soup liquid. Mix until smooth. You may need to add more liquid or pepper into mixture if needed for consistency.

Serve soup with red pepper sauce, apple slices, peanuts and microgreens on top. Drizzle with olive oil lightly.

Bon appetite !!



                                                    CURRIED VEGETABLE SOUP WITH CANNELLINI BEAN AND SPINACH
                                                    Makes 6 Servings
                                                    185 Calories Per Serving

Spring is around the corner, but I can still enjoy hearty soup like this one. This soup provides everything you need for daily, carrots, spinach, potatoes, bell pepper, zucchini, Indian spices, cannellini beans and microgreens.. What else we could want more from one bowl of soup? This will be a wholesome dish by itself for lunch or anytime delicious way to start a great meal.

I’m getting so many questions about cooking dry beans and legumes. Dry beans need to wash couple of times in changing water and soak in warm water for overnight (overnight soaking helps to remove some sugar from them which will be helpful to prevent bloating problem ), than drain and cook in boiling water until soften. During cooking process, you’ll notice lots of bubbles and white residue around the pot. You have to clean this residue with a spoon, it will also help to ease the gas problem and bloating after eating beans.

Ingredients:

1 cup dry organic cannellini beans, soaked overnight, drained and cooked in boiling water until soften, drained and divided in half
30 organic baby carrot, cut in half
5-6 organic fingerling potatoes, peeled, cut in half
1 organic yellow onion, chopped
1 organic garlic clove, minced
1 organic yellow bell pepper, diced
2 small organic zucchini, peeled and diced
1 jalapeno pepper, diced
2 ounces organic spinach, sliced in thin ribbons
1 cup organic soy milk
4 cups home-made vegetable stock
1/2 teaspoon turmeric
1/2 teaspoon curry powder
1/2 teaspoon coriander
1/4 cup plain home-made or Greek yogurt
Salt and freshly ground black pepper to taste

In a cast iron pot, add onion, garlic, carrots, potatoes, bell pepper, jalapeno, veggie stock, turmeric, curry powder, coriander, salt and pepper. Bring it to a boil with close lid, then on low heat simmer until vegetables are soften. Add zucchini and half of the cooked beans. Cook 5-10 minutes more.

In a blender, puree soup in batches until smooth and silky.

Transfer soup into medium saucepan, add milk and spinach. Stir well. Heat soup until spinach are about to wilt. Add reserve bean into soup.

Serve soup with sprouted microgreen and dollop of yogurt.

Bon appetite !!



                                                            LAYERS OF FLAVOR ASPARAGUS SOUP WITH SHRIMP
                                                            Makes 6 Servings
                                                            159 Calories Per Serving

This unbelievable tasty soup has tons of flavor layers with silky-smooth, spring delicacy organic asparagus, sweet potato, brown bunapi mushrooms, slightly sweet sautéed shrimp, coconut milk and whipped feta-yogurt sauce. While I’m preparing this delicious soup, I reserved all the scrapings and stems from veggies, shells from shrimp and used for making flavorful stock to enhance the flavors. This is one of my very own/favorite recipe that shows easy to elevate the flavors by using simple ingredients and soup can be excited meal.. DELICIOUS !!

LOOK AT THE CALORIES !!

Ingredients:

1 1/4 pound organic asparagus, thick stems trimmed and shaved, cut into 1 inch pieces, reserve and saute some tips for garnish
1 small organic sweet potato, peeled and diced
2 large organic shallots, chopped
1 jalapeno pepper, diced
1 organic orange bell pepper, diced
4 cups home-made veggie stock
1/2 cup organic light coconut milk, 1 tablespoon reserve for garnish
Handful organic sunflower sprouts, stems trimmed
12 large wild caught shrimp, deveined
1/2 cup organic brown bunapi mushrooms, long stems trimmed
4 tablespoons French feta goat cheese, crumbled
2 tablespoons home-made plain yogurt
Handful mix microgreen, such as arugula, broccoli, daikon radish.., minced
2 teaspoons olive oil, separated
Salt and freshly ground black pepper to taste

For Shrimp Marinate:

2 teaspoons olive oil
1 teaspoon organic soy sauce
1 teaspoon mirin
1 teaspoon fish sauce
2 teaspoons good quality honey

In a shallow bowl, mix 2 teaspoons olive oil, soy sauce, mirin, fish sauce, honey, salt and pepper. Add shrimp into the sauce and coat evenly. Let them marinate for 30 minutes.

In a cast iron soup pot, add shallot, sweet potato, asparagus, bell pepper and jalapeno. Add veggie stock, season with salt and pepper. Bring soup into a boil, then simmer until vegetables are tender. In a commercial quality blender, puree soup in batches until smooth and silky.Transfer soup into a large saucepan, add coconut milk. Heat soup lightly together.

In a small pan, pour 1 teaspoon olive oil and sauté mushrooms until start to lightly brown. Set aside.

In a large sauté pan, add 1 teaspoon olive oil and sauté shrimp until pink on both sides, about 2-3 minutes each sides.

In a medium bowl, whipped feta cheese with yogurt until smooth. Add chopped microgreen and stir until combine.

For plating, spread tablespoon feta-yogurt mixture on one side of the plate. Place sunflower sprouts, sautéed mushrooms, sautéed asparagus tips and shrimp on other side. Pour pureed soup carefully without covering shrimp. Drizzle reserved coconut milk over the soup.

Bon appetite !!



                                                                        CHILLED RAMP-CABBAGE-BEAN SOUP
                                                                        Makes 6 Servings
                                                                        113 Calories Per Serving

This soup screams “ spring “, fresh newly merged ramps, string beans, Napa cabbage, spring delicacy fresh tarragon and sweet potato joined in the party for creating this unbelievable taste and flavors. It can be great soup for detox days, chilled or hot..

Ramps, also known spring onion or wild leek, are spring delicacy with very strong garlic-y smell and onion flavor. Bulbs can be used in soup and salads, green leaves are great in pesto. Grilling whole plant will be another way to enjoy this vegetable as a side.

LOOK AT THE CALORIES !!

Ingredients:

12-13 stems organic ramps, bottoms are trimmed, bulbs and greens are sliced
1 medium organic sweet potato, peeled, diced
1/2 organic sweet onion, chopped
1 medium organic leek, white parts only, sliced
10-12 organic beans, sliced
1/2 small head organic Napa cabbage, sliced thinly
Handful organic fresh tarragon
1/2 cup organic soy milk or any kind milk
3-4 cups home made veggie stock
Salt and freshly ground black pepper to taste
6 tablespoons home made plain yogurt or store bought plain Greek yogurt for garnish
2 tablespoons organic pumpkin seeds, toasted lightly
Handful organic fresh mint leaves and microgreen, for garnish
2 tablespoons French feta goat, crumbled

In a large cast iron soup pot, add ramps, sweet potato, onion, leek, beans, cabbage slices and veggie stock. Bring it to a boil, then simmer on medium low heat until vegetables are tender. Add milk, and tarragon. Season soup with salt and pepper. Let it cool a bit.

In a blender, puree soup in batches until silky and smooth.

Garnish soup with spoonful yogurt, toasted pumpkin seeds, feta crumbles, microgreens and mint leaves before serving.

Bon appetite !!



                                                WATERCRESS SOUP
                                                                                Makes 4 Servings
                                                                                143 Calories Per Serving

This soup is so rich, creamy and flavorful with root vegetables addition; celeriac, sunchokes ( Jerusalem artichoke ), salsify and carrot joined in the party with lots of fresh-organic watercress for creating silky smooth soup. Hot or cold, either way can serve your daily need green, vegetable and nuts with tasteful satisfaction.

Sunchoke also known as Jerusalem artichoke is eatable tuber, unlike most roots, they do not store starch as their main carbohydrate, but very rich in inulin which does not impact the blood sugar level. It provides great benefit for diabetics ! You can cook sunchokes like potatoes, with skin ( brushing crazy ) for maximum benefit or without; and store them in the fridge for couple weeks.

LOOK AT THE CALORIES !!

Ingredients:

2 cups organic tightly packed watercress
1 small organic celeriac, peeled, diced
4 organic sunchokes, peeled, diced
3 organic salsify roots, peeled, sliced
1 organic fresh garlic, sliced
1 organic yellow onion, chopped
1 small organic carrot, peeled, sliced
3 cups homemade vegetable stock
Salt and freshly ground pepper to taste
2 tablespoons pine nuts, toasted lightly
2 tablespoons homemade plain yogurt or Greek yogurt, diluted with water

In a large cast iron soup pot, add celeriac, salsify, sunchokes, garlic, onion and carrot. Add veggie stock, season with salt and pepper. Bring it to a boil, and then simmer on medium low heat until vegetables are tender. Add watercress, and cook together 5 more minutes.

In a blender, puree soup in batches until smooth and creamy.

Serve soup with fresh watercress leaves, toasted pine nuts and drizzle of yogurt.

Bon appetite !!



                                                                            AVOCADO-TOMATILLO GAZPACHO
                                                                            Makes 2 Servings
                                                                            312 Calories Per Serving

Avocado, cucumber, tomatillo, green tomato, onion, garlic and lots of herb mixture joined in the party for creating light, refreshing cold soup for hot summer days. Tomatillo and green tomato’s acidity perfectly balanced with avocado’s sweet- creamy texture and blended in fresh, delicate cucumber’s flavor. So tasty, nourishing, and super easy to make.. How summer cooking should be..

Ingredients:

1 1/2 medium organic cucumber, sliced
1 medium organic yellow bell pepper, sliced
1 medium organic avocado, halved and seeded
1 organic fresh onion, sliced
1 big organic garlic clove
2 small organic tomatillo, sliced
1 small organic green tomato, diced
1/2 cup organic fresh mint
Handful organic basil
Handful organic nasturtium leaves
1 cup water
Salt and freshly ground pepper to taste
4 organic cherry tomatoes, for garnish, cut in half
2 tablespoons French feta goat cheese for garnish, crumbled
1 tablespoon hot chili, such as habanero, for garnish, minced
Mustard green flower, bean flower and dill flower for garnish

In a blender, mix all the ingredients except cherry tomatoes, feta cheese, hot chili pepper and garnishing flowers.

Serve soup with cherry tomatoes, feta crumbles, minced hot chili pepper and assorted flowers.

Bon appetite !!



                                                                        CHANTERELLE CORN CHOWDER
                                                                        Makes 4 Servings
                                                                        250 Calories Per Serving

I’ve been craving for sweet and juicy corn for awhile, but it’s not easy to find organic ones. How excited when I was faced of mounds of fresh organic corns at last weekend’s farmers market. I couldn’t resist and bought lots of them, some joined into flavorful soup, some thrown with zucchini in summer pizza.. Also fall is the time for wild mushrooms especially my favorite nutty, fruity flavor chanterelle. I can not think better flavor combination than fresh corn and wild mushroom. In this soup, corn sweetness and chanterelle earthy, delicate flavor is perfectly balanced with hot red cherry bomb peppers. Sweet and hot, delicious and nutritious..

Chanterelle is one of the nature’s finest delicacies can be found in the woods. Besides chanterelle mushroom are rich source for vitamin A, D and complex B, important minerals such as copper, zinc, selenium, potassium; also they contain glutamic acid which helps to boost immune system.

Ingredients:

1 organic fresh Vidalia onion, diced
1 organic red bell pepper, diced
1 organic cherry red bomb pepper, diced, some separated for garnishing
2 organic garlic cloves, minced
2 medium organic red potatoes, peeled, cut into 1/2 inch cubes
3 cup organic soy milk or any kind milk
1 cup home-made veggie stock
1 cup chanterelle mushroom, sliced thickly
4 organic fresh corn, stripped the kernels, save one or two cobs
1 teaspoon olive oil
1 teaspoon grapeseed oil
6-7 stems organic chives, sliced thinly
3-4 stems organic fresh thyme
Sea salt and freshly ground pepper to taste

In a medium saucepan, pour milk, kernels and cobs. Bring it to a boil, then simmer for 5 minutes. Remove the cobs.

In a sauté pan, pour 1 teaspoon olive oil, sauté mushrooms for 5 minutes. Sprinkle fresh thyme, season with salt and pepper.

In a cast iron soup pot, pour grapeseed oil, add onion and garlic. Saute for couple of minutes, add peppers and potatoes, continue sauteing for 5 minutes. Add corn kernels with their milk. Add veggie stock. Season with salt and pepper. Bring it to a boil, then simmer for 10 minutes, until vegetables are tender. Add mushrooms and cook 5 more minutes together.

Before serving garnish with reserved red pepper slices and snip chives.

Bon appetite !! 



                                                                    BEET, CELERIAC AND SWEET POTATO SOUP
                                                                    Makes 6 Servings
                                                                    153 Calories Per Serving

These days I just crave for wholesome, flavorful, soul warming soup which serves everything I need daily. When I decided to make this flavor packed soup, I wanted to mix other root vegetables with beets to complete their earthy taste, and of course added fruits-in this case, quince-, homemade delightful sriracha sauce and for balancing hot and sour taste, finished with coconut milk. Result was speechless and satisfying soup with many layers of flavors. DELICIOUS !!

LOOK AT THE CALORIES !!

Ingredients:

8-10 small organic beets, brushed and both ends are trimmed, covered with aluminum foil and roasted for 45 minutes in 400 F degrees oven, then peeled and sliced
2 medium organic celeriac, peeled, diced
1 large organic white sweet potato, peeled, diced
1 large organic quince, peeled, diced
2 organic cipollino onion, diced
1/2 cup organic full fat coconut milk
1 inch long fresh organic ginger, peeled and sliced
3 organic garlic cloves, minced
2 tablespoons red pepper sauce
2 teaspoons homemade sriracha sauce or any other hot sauce
4 cups homemade vegetable stock
Sea salt and freshly ground pepper
 

In a cast iron soup pot, add onion, celeriac, beet, sweet potato, quince, ginger, garlic, red pepper sauce and vegetable stock. Season with salt and pepper. Bring soup to a boil, then simmer until vegetables are soften. Add coconut milk and hot sauce. Stir well, on medium low heat cook for 5 minutes. 

In a high speed blender, such as Vitamix, puree soup in batches until silky and smooth. 

Serve with spoonful yogurt, fresh herbs and basil flowers. 

Bon appetite !!



                                                    AROMATIC WILD BERRY, ROASTED PUMPKIN AND RED PEPPER SOUP
                                                    Makes 6 Servings
                                                    95 Calories Per Serving

I can not think of my Thanksgiving table without creamy, spicy pumpkin soup. Every year I try to create different flavor combination soup, and this year I roasted pumpkin, onion, red peppers and apples together, and cooked roasted vegetables with aromatic wild berry, sage, bay leaves, cumin and fennel seeds sachet. This soup is not loaded with heavy cream like others, very healthy but super delicious and tasty as well..

Elderberry may help reduce swelling, inflammation and boost immune system. Elderberry also ease the flu symptoms like fever, sore throat. headache, cough and body ache.
Juniper berries lower body glycemic level and help to reduce high blood sugar. Juniper berries also stimulate bile secretion and aid digestion. They also contain anti-bacterial properties.

LOOK AT THE CALORIES !!

Ingredients:

1 organic red Kuri pumpkin, sliced and seeded
1 organic white onion, cut in half
1 organic Mackintosh apple, cut in half
1 organic whole head garlic, cut in half
2 organic red hot chilies, such as Habanero or ghost pepper
1 organic red bell pepper
3 tablespoons homemade red pepper sauce or any pepper sauce
2 tablespoons sriracha sauce
2 organic bay leaves
4-5 organic dry sage leaves
1 1/2 tablespoons organic cumin seed
1 teaspoon organic dry juniper berry
1 teaspoon organic dry elderberry
3-4 cups homemade vegetable stock
Sea salt and freshly ground pepper for taste

Preheat oven to 400 F degrees.

Place pumpkin, apple, garlic halves, onion, and red peppers onto parchment paper lined baking sheet. Brush vegetables with olive oil lightly and roast them for 30-35 minutes. Peel the skin of red pepper, discard the seeds. With a spoon scrape out as much pumpkin as possible, discard the skins.

In a cheesecloth, place bay leaves, sages, fennel and cumin seeds, juniper and elderberries. Make a sachet, tie with kitchen twine.

In a cast iron pot, add roasted pumpkin, apple, onion, garlic, and red peppers. Pour veggie stock over and season with salt and pepper. Dip the sachet into the soup. Cook for 20 minutes with closed lid.

In a blender, puree soup in batches. Serve with spoonful yogurt and chive snips.

Bon appetite !!



                                                                    BULGUR BALLS AND GARBANZO BEAN SOUP
                                                                    Makes 6 Servings
                                                                    260 Calories Per Serving

I hope everybody had a nice holiday season ! I’m assuming we all are craving wholesome dishes more than ever now.. I have lots of new, exciting, healthy recipes that already lined up for posting soon.. This soup is a great example for healthy, tasty, filling, and satisfying dish that deliciously can serve daily needs nutrition, extra kick and energy in one bowl. It’s packed with energy and protein source mini bulgur balls, garbanzo beans, lentils and flavorful way to keep our immune system healthy during cold winter days. What else more we can get from one bowl of soup ?

Ingredients For Bulgur Balls:

1/2 cup organic fine course bulgur ( French couscous )
1/2 cup boiling hot water
1 tablespoon tomato paste
1 tablespoon red pepper sauce
1 organic egg
1/3 cup plus 3 tablespoons organic unbleached all purpose flour
1/4 teaspoon ground cumin
1/4 teaspoon organic dry mint
1/2 teaspoon salt

In a medium bowl, pour bulgur and hot water, mix until combined, cover with plastic wrap and let bulgur rest for 10 minutes.

Add all the ingredients into the bowl. Knead/mix with your hands until bulgur is tender. You should have slightly sticky bulgur dough, if it’s too hard you may need to add 1 tablespoon water or if it’s too sticky you may need to add 1 tablespoon flour.

On a baking sheet, sprinkle 2 tablespoons flour evenly. With moist hands, take small pieces each time-about hazelnut size- and make balls by rolling between your palms. You should have 55 mini bulgur balls at the end. Place bulgur balls onto floured sheet without touching each other.

Soup Ingredients:

2 small organic shallots, chopped finely
3 organic garlic cloves, minced
1/2 cup organic dry garbanzo beans, soaked overnight and cooked in boiling water until soften, drained
1/2 cup organic green lentil, washed well and cooked in boiling water until tender, drained
1 tablespoon organic tomato sauce
2 tablespoons organic red pepper sauce
1 teaspoon red curry paste
1/4 teaspoon homemade sriracha sauce
2 organic roasted red pepper, diced
2 teaspoons olive oil
1 teaspoon organic dry mint
1 teaspoon red pepper flakes
Sea salt and freshly ground pepper to taste
6 cups homemade vegetable stock
Freshly squeezed lemon juice for garnish
Handful organic fresh herbs for garnish

In a cast iron soup pot, add onion, garlic, tomato sauce, red pepper sauce, red curry paste and homemade veggie stock, bring it to a boil. Add bulgur balls and cook for 10 minutes, then add cooked garbanzo bean, lentil, and roasted red pepper, with closed lid cook 5 to 10 more minutes. Add sriracha sauce, red pepper flakes and dry mint, season with salt and pepper.

Before serving, garnish with drop of olive oil, lemon juice and fresh herbs.

Bon appetite !!



                                                                        SUNCHOKE-ROOT VEGETABLE SOUP
                                                                        Makes 6 Servings
                                                                        Calories

This amazing wholesome soup can serve all the daily balanced diet need; vegetables, roots and green in one bowl. Sunchoke, carrot and spring potatoes give extra smooth texture and sweetness while balancing the sourness of stinging nettle leaves, ramps and parsley root. One bowl will be more than enough to energize your body and soul. DELICIOUS !!

Stinging nettle leaves were used as a diuretic and laxative in ancient Greek time. They are wonderful health boosting herb that can use for urinary tract infection, urinary tract inflammation and kidney stones.

Parsley root has diuretic effect, blood purifier and useful for chronic liver and gallbladder disease.

Ingredients:

6 medium organic sunchoke, peeled and sliced
1 large organic sweet potato, peeled and sliced
5-6 small organic spring potatoes, peeled and sliced
1 medium organic parsley root, peeled and sliced
Big handful organic nettle leaves
3 organic ramps, roots are cleaned and chopped
1 large organic yellow onion, chopped
3 organic celery stalks, sliced
1 large organic carrot, peeled and sliced
3 tablespoons organic coconut cream, made with cold separation from coconut milk
5 cups homemade veggie broth
Sea salt and freshly ground pepper to taste

In a large soup pot, place all the ingredients together. Bring it to a boil on medium high heat, then simmer on medium low heat until vegetables are cooked.

Transfer soup into a high speed blender, puree lightly until smooth but still have some bites. 

Serve soup with spoonful coconut cream.

Bon appetite !!



                                                                            CHILLED ALMOND GAZPACHO
                                                                            Makes 6 Servings
                                                                            246 Calories Per Serving

This tasty soup is perfect for summer entertaining; cold, refreshing and filling..You can make this super delicious soup in a minute without using stove or oven, all you need is a commercial grade blender. This is not a typical traditional Spanish white gazpacho recipe, there is no bread or cucumber in this soup; instead I added summer flavor fruits for enhancing the refreshing taste. Light cream consistency soup is made with toasted almonds, grapes, white peaches, cantaloupe, garlic and coconut cream.. It may seems little odd combinations, but I guarenteed you'll be satisfied with every sip. You can pack soup into mason jars and take with you for outdoor activities, perfect for sailing, bicycling, hiking..

Ingredients:

3 cups organic white grapes, 1/2 cup separated for garnish
2 organic white peaches, peeled, sliced
1/2 small organic cantaloupe
2 organic garlic cloves, minced
1 cup organic white grape juice
1/2 cup water
1/2 cup organic almond, soaked in hot water, then peeled, lightly roasted, 2 tablespoons are separated for garnish
2 tablespoons organic pine nuts, lightly toasted
3 tablespoons organic coconut cream, made from chilled full fat coconut milk
2 tablespoons organic red currants
Handful organic fresh herbs, such as Greek basil, summer savory or thyme

In a blender, place almonds, pine nuts, peaches, cantaloupe, garlic, grape, grape juice and water, and puree until smooth. Strain the soup into a bowl. Let soup chill in the fridge for couple hours. Add coconut cream and chill more for flavors. 

Serve soup with sliced grapes, almond slivers, red currants and herbs. 

Bon appetite !!



                                         FRESH CORN SOUP WITH SMOKED SALMON
                                                                    Makes 6 Servings
                                                                    199 Calories Per Serving

If you are obsessive about eating organic, you must know how hard to find organic fresh corn. At the farmers market only one vendor-who is my favorite- carries the organic corns for a short period of time. So we would like to enjoy their sweet taste as much as we can before heading the fall by making soup, pizza, frittata, and salad.. Fresh corn soup is one of our house staple meals for late summer days. This time, I built the soup foundation with onion, garlic, bell pepper, fresh corn kernels, and baby new potatoes; and added coconut milk for elevating the sweetness and achieving the creamy texture, then finished it with red cherry bomb peppers(hot), fresh herbs and smoked salmon pieces for keeping the flavors in balance. Result was amazing and proofed even simple meal like soup can deliver exciting flavors, and sophisticated taste.

LOOK AT THEIR CALORIES !!

Ingredients:

3 ears of organic fresh corn, kernels only
1 medium organic yellow onion, finely chopped
2 large organic garlic cloves, finely chopped
8-10 small organic new potatoes, halved
1 yellow organic bell pepper, finely diced
2 organic red cherry bomb peppers, finely diced for garnish
2 tablespoons organic fresh herb mixture, such as oregano, Thai basil, summer savory..
4 cups homemade veggie stock or water
1 cup organic coconut milk
Sea salt and freshly ground pepper to taste
4 ounces smoked salmon or trout for garnish, shredded roughly

In a cast iron soup pot, place onion, garlic, yellow bell pepper and potatoes. Add veggie stock, bring soup into a boil, then simmer for 10 minutes. Add corn kernels, coconut milk, salt and pepper, continue simmering for 10 more minutes.

In a blender, place 1/3 of the soup and blend until smooth. Add blended mixture into the soup. 

For serving, place soup into bowls, garnish with chopped red cherry bomb pepper, fresh herbs and smoked salmon pieces. 

Bon appetite !!



                                            CARROT-GINGER SOUP INTO SOURDOUGH-PUMPKIN SEED BREAD BOWL
                                            Makes 6 Servings
                                            118 Calories Per Serving For Soup, 350 Calories For Small Bread Bowls

This Indian spiced-turmeric, cardamom, cumin- soul warming carrot soup is made with perfect combination of root vegetables-carrots, turnip, parsnip and potatoes- and freshly grated ginger which gives a hint of heat and earthy flavor into this sweet puree. For irresistible taste, this delicious soup served into homemade sourdough bread bowls; crusty on the outside, airy, soft and chewy on the inside kind bread bowls.. Slightly hint of sour flavor, just enough to let you know this is a sourdough bread.. What a combination; super flavorful soup into delightful crusty sourdough bread bowls; do I need to explain more about taste ? Making crusty sourdough bowls is truly labor of love, lots of rising period and folding needed, but when bowls came out of oven, it will totally worth the work, very rewarding
and satisfying. From this recipe you can make 6 big bowls for serving or 12 small bowls for aside of the soup.

Carrot-Ginger Soup Ingredients:

3 large organic carrots, peeled, diced
2 large organic parsnip, peeled, diced
1 medium organic potatoes, peeled, diced
1 medium organic turnip, peeled, diced
1 large organic yellow onion, chopped
3 organic garlic cloves, minced
1 inch long organic fresh ginger, grated
1 tablespoon organic coconut cream, made from full fat coconut milk with cold separation
4-5 cups homemade vegetable broth
1/2 teaspoon turmeric
1/2 teaspoon ground cumin
1/4 teaspoon cardamom, grounded in hand mortar
Sea salt and freshly ground pepper to taste
2 tablespoons homemade plain yogurt for garnish, diluted with water until creamy
1 tablespoon organic pistachio, grounded in hand mortar
1 organic Thai red chili pepper, thinly sliced
Handful organic microgreen for garnish

In a cast iron soup pot, add carrots, parsnip, potato, turnip, onion, garlic and ginger. Add veggie broth, and bring soup into a boil, then simmer on medium low heat until vegetables are tender. Add coconut cream, turmeric, cumin, cardamom, salt and pepper, cook together couple more minutes.

In a blender, puree soup in batches.

Ladle soup into sourdough rolls. Garnish soup with yogurt, chili pepper, grounded pistachio and microgreen on top.

Sourdough Bread Rolls:
Makes 12 Small Rolls

Leaven:

55 gr. active sourdough starter
100 gr. organic unbleached all purpose flour
100 gr. organic whole wheat flour
200 gr. water ( not a tap water ), warm at 80-90 F degrees

In a medium bowl, mix everything with a wooden spoon. Cover with plastic wrap and clean kitchen towel. Let them rest for overnight.

Bread Dough:

250 gr. leaven from the day before
100 gr. organic whole wheat flour
100 gr. organic spelt flour
800 gr. organic white bread flour
20 gr. salt
750 gr. water (do not use tap water ), 50 gr. separated for salt addition, warm at 80-90 F degrees
2 tablespoons organic pumpkin seeds

Mix leaven with 700 gr. water until dissolved completely.

In a standing mixer, fitted dough attachment, mix flour, pumpkin seeds and leaven mixture on medium high speed for 8-10 minutes, or until dough pulls up from the bowl and looks shiny/smooth, but still very sticky.

Transfer dough into lightly oiled bowl, cover with plastic wrap and clean kitchen towel. Let dough rest for 30 minutes.

In a small bowl, dilute salt and 50 gr. warm water. Pour salt mixture top on the dough, squeeze the dough with your fingers to incorporate the salt mixture. Cover again, and let dough rest for 30 minutes.

After 30 minutes rest, you will start to folding process at every 30 minutes intervals, total 7 folds. For folding; grab the dough from the bottom of the bowl, pull it up high as much as you can, then tuck it on the opposite site. Repeat same thing on four corners of the dough (12-3-6-9 ). After the last folding -7th one- let dough rest for 2 hours without disturbing.

Transfer dough onto un-floured surface, sprinkle some flour on dough top before dividing. Divide dough into 12 equal pieces. Sprinkle flour on top of each one. Gently bend four sides of the dough from under to the top. Using pastry scraper, turn the seam side down-on the counter. Gently spin dough couple of times to pre-shaping. Loosely cover and let dough rest for 30 minutes.

After the rest, sprinkle flour on top of the ball, and flip it over with lightly floured hands. Take left and right side of the dough farthest from you, and fold it over on other side, like braiding. Repeat let and right side braiding until comes to closest to you. Then pull the dough edge closest to you, put it over the farthest edge on the dough. Lift the dough up, put on the counter while seam side down. Spin the dough while using two hands, shape dough into a ball. You need to spin several times to create taught surface on the top.

Place balls onto well floured parchment paper lined sheet. Cover tightly, place in the fridge for overnight.

Two hour before baking your bread, take the rolls out of the fridge.

Preheat oven to 500 F degrees with lidded cast iron pot. Place water filled oven safe dish at the back of the oven.

Carefully place rolls into a crumpled parchment paper lined cast iron pot. Score their top with a sharp razor. Reduce oven temperature to 435 F degrees. Bake rolls with close lid for 30 minutes, then take the lid off and bake 15-20 more minutes.

Bon appetite !!



                                                                            PERSIAN ASH ( ASH-E RESHTEH )SOUP
                                                                            Makes 6 Servings
                                                                            290 Calories Per Serving

This traditional Persian New Year's soup has everything you need; garbanzo bean, fava bean or lima bean, lentil, 3 cups of spinach, parsley, mint, turmeric, saffron and yogurt. Besides it’s loaded with nutrients, it is unbelievably tasty and delicious as well.. Traditionally soup boiled for a long time, and served with noodles for thick mixture ; instead I skipped the noodles ( although noodles symbolize good fortune and success in the New Year ) and cooked them together for only 20 to 30 minutes, then pureed some of the soup and mix with the rest for desired texture. Amazing wholesome meal in one bowl, while serving your daily balanced diet needs, at the same time satisfy taste buds and warm your soul during cold winter days..

Ingredients:

1 cup organic garbanzo bean, soaked overnight, drained, and boiled in water until tender
1/2 cup organic fava beans, soaked overnight, drained and boiled in water until soften
1/2 cup organic green lentil
1 organic large onion, cut in half then sliced half moon shape
4-5 organic garlic cloves, minced
1 bunch organic spinach, about 3 cups
1/2 bunch organic parsley
6 cups organic homemade veggie stock
1 tablespoon grapeseed oil, separated in half
2 teaspoons organic dry mint
1 teaspoon turmeric
1 cup yogurt or labne
Pinch of saffron, dissolved in 2 tablespoons hot water

In a sauté pan, pour 1/2 tablespoon grapeseed oil, sauté garlic and onion until onion is caramelized. Add half of the mint, saffron and turmeric, cook together 5 more minutes. Set aside.

In a pan, pour rest of the grapeseed oil, add mint, stirring constantly cook for 5 minutes. Set aside. 

In a cast iron soup pot, add cooked beans, lentil and veggie stock. Cook together for 20-25 minutes. Add spinach and parsley, and cook 10 more minutes. 

In a blender, puree some of the soup until smooth. Add pureed soup into the pot and mix well. 

Garnish soup with caramelized onion, yogurt and mint on top.  

Bon appetite !!



                                                    APPLE CIDER FRENCH ONION SOUP WITH WILD MUSHROOMS
                                                    Makes 4 Servings
                                                    623 Calories Per Serving

These days all you need is steamy cup of tea, soup for cold remedy and hot aromatic compresses.. French onion soup is one of our favorite soup for winter days but realized we don’t make it often enough. This time I’ve made slowly caramelized onion & wild mushroom soup with hint of apple cider flavor, then topped with whole wheat baguette slices, gruyere and dried cranberries for extra sweet twist. Result was absolutely divine, satisfying, flavor loaded soup that makes you hungry for more spoon after spoon..

Ingredients:

4 large organic sweet onions, trimmed the ends, cut in half lengthwise, peel and thinly sliced into half moon shapes
1 cup wild mushroom, such as chicken of the wood, thinly sliced
2 tablespoons olive oil
2 organic garlic cloves, minced
5-6 springs organic fresh thyme
2 tablespoons organic whole wheat flour
1 cup organic apple cider
1 1/2 cups homemade veggie stock
1 1/2 cups white wine
3 tablespoons organic homemade coconut cream
12 slices mini whole wheat French baguette
3 ounces aged Gruyere cheese
2 tablespoons organic dried cranberries
1 teaspoon sea salt and freshly ground pepper to taste 

In a large skillet, pour olive oil, when oil is hot, add onion slices, thyme and salt. Cook stirring constantly, until onions are golden brown, about 25-30 minutes. Add garlic, mushroom and flour, stirring constantly, add wine, apple cider and veggie stock. Bring soup into a boil, then reduce heat, cover and simmer for 10 minutes. Add coconut cream, cook 1-2 more minutes. Season soup with pepper. 

Preheat broiler to the high. Lightly toast the baguette slices. 

Ladle the soup into oven safe dishes. Place 3 mini bread slices on each one, and sprinkle handful of gruyere cheese over them. Add dried cranberries. Broil soup 1-2 minutes, until cheese is melted. 

Bon appetite !!




                                                          WEDDING SOUP MY WAY
                                                                Makes 4 Servings
                                                                481 Calories Per Serving

Original recipe was handed down to me from my mom; she fed us with this soup when we were young, now I understand the reason perfectly..I just added couple more nutritious ingredients for increasing the flavors and removed unnecessary ones ( of course there is no fat or oil in this soup )..There are many good things going on in one warm bowl of Mediterranean comfort soup.. Quality protein source barley and garbanzo beans joined in the party with meatless wild mushroom-cheese balls and homemade yogurt to create wholesome bowl of goodness.. Literally one bowl can fill you for whole day while providing your daily needs; very filling, delicious and nutritious..

Ingredients:

1/2 cup organic dry garbanzo beans, soaked overnight in cold water, drained and cooked in water until tender
1/2 cup organic hulled barley, rinsed under cold running water
12 mushroom balls ( recipe follows )
2 cups homemade plain yogurt
1 organic egg yolk
2 tablespoons organic unbleached all purpose flour
2 tablespoons organic red pepper sauce
1 organic hot cherry bomb pepper, minced
Handful organic fresh mint for garnish

In a cast iron soup pot, add barley and 2 cups of water. Bring it to a boil, then simmer for 20 minutes or until barley is tender. Do not drain the barley, add cooked garbanzo beans and 2 cups of cold water, mix well.

In a bowl, mix yogurt, egg yolk and flour until combined. Add couple spoonful of soup water each time to warm up to yogurt mixture.

On a medium low heat, add yogurt mixture into warm soup while stirring constantly. Stir soup until it's boiled, then reduced heat to simmer for 2-3 minutes.

Serve soup with 3-4 mushroom balls, minced hot pepper and diluted red pepper sauce. Garnish top with fresh mint leaves.

Mushroom Ball Ingredients:

250 gram organic mix variety mushroom; such as Shitake, portobello and crimini
40 gram organic grounded almonds
1 small organic red onion, grated
125 gram organic panko or any kind breadcrumbs
1 tablespoon organic soy sauce
1 organic egg
75 gram aged cheddar cheese, grated
2 tablespoons olive oil
Salt and freshly ground pepper to taste

In a food processor, add mushrooms and pulse until finely chopped.  

In a sauté pan, pour 1/2 tablespoon olive oil and sauté mushrooms until tender. Set aside, let them cool completely. 

In a large mixing bowl, add sautéed mushrooms, egg, breadcrumb, soy sauce, cheese, onion, almond meal, salt and freshly ground pepper. Form the mixture into walnut size balls, place them into parchment paper lined sheet, and chill in the fridge for overnight. 

In a pan, pour rest of the olive oil, and cook mushroom balls in batches, turning occasionally, for about 5 minutes. Set aside. 

Bon appetite !!




                                                           SEASON GOODNESS SOUP
                                                           Makes 6 Servings
                                                           230 Calories Per Serving 

Buying fresh produce from farmers market is a little different than shopping at the grocery market. I never had a shopping list when I go to farmers market, I like to get whatever available fresh and new to me.. When you are at the market, be open mind, adventurous, try a new vegetable that you've never tried before.. Variety eating is one of the most important component for daily balanced diet, so don't eat the same thing over and over again. Get maximum advantage of what a farmers market has to offer; forget about shopping list; ask, smell, touch and get the best produce available, than start thinking about your recipe or menu.. This is more fun than following somebodies recipes; read, search, try and develop your own taste and recipe.. That what this soup is all about; season goodness root vegetables - parsnip, kohlrabi, leek, fennel bulb, sweet potato,, sunchoke, celeriac and carrot - are cooked together for maximum nutrition, than topped with spicy chickpeas and garlic croutons. Super creamy, silky smooth soup perfectly paired with crunchy, spicy and garlic-y toppings.. Soul warming, comforting soup is not just delicious, at the same time loaded with full of nutrition; that what your body needs for the new season..

Ingredients For Soup:

2 organic parsnip, peeled and sliced
1 organic sweet potato, peeled and sliced
2 medium organic sunchoke, peeled and sliced
1 organic leek, white part only, sliced
1 organic kohlrabi, peeled and diced
1 small organic celeriac, peeled and diced
1 organic carrot, peeled and sliced
1 organic garlic clove, minced
1 inch long organic ginger, minced
5-6 cups homemade vegetable stock or water
Sea salt and freshly ground pepper

In a cast iron soup pot, add all the ingredients together. On a high heat, bring it to a boil, then reduce heat to medium low, simmer for 30 minutes.

In a blender, puree soup in batches until silky smooth.

Serve soup with tablespoon of plain yogurt, spicy chickpeas, garlic croutons and microgreens.

Spicy Chickpea Ingredients:

1/4 cup organic cooked chickpeas
Pinch of cayenne pepper
Pinch of ground turmeric
Pinch of curry powder
Pinch of smoked paprika
Big pinch of sea salt
1 tablespoon olive oil

Preheat oven to 375 F degrees.

In a bowl, mix all the ingredients together until chickpeas are covered with spices. Transfer chickpeas onto parchment paper lined baking sheet and bake for 30 minutes while mixing occasionally.

Garlic Croutons:

4 slices dark seeded bread like Finn bread, diced
1 organic garlic cloves, minced
Big pinch of organic garlic powder
1/2 tablespoon olive oil

In a bowl, mix all the ingredients together until bread cubes coated completely. Bake bread in 375 F degrees oven for 10 minutes or until they become dark and crunchy.

Bon appetite !!



                                                BUTTERNUT SQUASH COCONUT SOUP WITH QUINOA
                                                Makes 6 Servings
                                                Calories

I don't know did I tell you before, but 12 years ago I wasn't cooking that much, rather preferred to sit down a restaurant( even though we were very picky to where to eat) and enjoyed to have someone bring me food without thinking or worrying too much.. Than I discovered a different way of entertaining & spending quality time with my hubby; started to enjoy fun process to picking our own fresh produces- best available, variety and organic-, peaceful moments to chopping, mixing together with long conversations; warm fuzzy feelings to kneading, than became obsess to what goes into my body, our bodies.. Right now eating out is a big challenge for us, either we can not easily find the wonderful taste combinations that we're experiencing everyday at home or we're disappointed with freshness of ingredients- of course I'm not talking about organic, it would be a wild dream-,or not pleased by butter-sugar content etc..No one can argue; what and how you eat actually show who you are; like your lifestyle, your home, your taste for everything, your point of view..If you have "eating healthy" in your new year's resolution list, you can start the same journey easily; like this amazing flavored soup, it's easy to make and provides everything you need daily.. Butternut squash soup can go whole bunch of different direction, very forgiving.. Personally I hate repeating recipes, always look for new flavors, crave for different combinations.. This time soup is made with butternut squash, fennel, celeriac, onion, garlic, ginger, turnip, apple and coconut milk - little bit of Thai twist - then topped with quinoa, crunchy garlic sourdough croutons, pumpkin seeds, hot pepper sauce and microgreens.. Sweet & spicy, earthy & fruity; only one way I can describe this cozy, comfort-y soup; just out of this world, period..


Ingredients:

1 organic butternut squash, peeled and diced
1 medium organic celeriac, peeled and diced
1 organic leek, sliced thinly
1 organic yellow onion, diced
1 organic purple radish, diced
1 can organic coconut milk
2 small organic apple, diced
1 small fennel bulb, sliced thinly
2 medium organic garlic cloves, minced
1 inch long organic fresh ginger, minced
1 teaspoon grapeseed oil
Sea salt and freshly ground pepper to taste
3 cups cooked organic quinoa
Handful organic pumpkin seeds
2 slices sourdough bread, cubed, baked with touch of olive oil + minced garlic
Couple tablespoons homemade hot pepper sauce
Microgreens, preferably mixed

In a heavy cast iron soup pot, place 1 teaspoon grapeseed oil, onion, garlic and ginger, sautee few minutes, then add butternut squash, fennel, celeriac, turnip, apple, and leek. Add 4-5 cups water, sea salt and freshly ground pepper, bring it to a boil, then simmer with closed lid until vegetables are tender. Add coconut milk, and simmer 5 more minutes.

Puree soup into batches. Serve soup with cooked quinoa, croutons, pumpkin seeds, hot pepper sauce and microgreens..

Bon appetite !!                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    
                                                                                                                                                                                                                                                                                                CHILLED FRESH CORN KITCHEN SINK SOUP                                                                                                            Makes 6 Servings                                                                                                                                                                                  196 Calories Per Serving                                                                                                                                                                                                                                                                                                                          Every summer, every Saturday religiously I find myself at the farmers market waiting for organic fresh corns to appear. Only two vendors are carrying them, when they show up on their stand, I get too excited and usually buy too many of them- along with everything else-.. No complain, I can use fresh corn in every possible way, in bread, soup, salad, pasta etc.. After getting all the veggies from market, I make a quick weekly meal plan in my head.. Plan is always cook them in two days- when they are still super tender -, and combine them with grains and sea foods in a creative way.. Other big rule in my kitchen, no waste is accepted in fresh produce !! Even smaller amount of veggies or any left overs, always combine into another dish, they got a new life in new recipe.. Like this amazing tasty corn soup.. It has everything you need, sweet juicy fresh corn, broccoli, cauliflower, sweet potato, jalapeno, balsamic roasted carrots zucchini and onion.. Sweet + spicy, creamy, luxuriously silky smooth, nutritious and healthy. I don't mind hot and humid summer days anymore, as long as this delicious chilled soup in my hands..  Isn't it amazing how much nutrition you can get under 200 calories !! Pure happiness !!                                                                                                                                                                                                                                                                                                           Ingredients:                                                                                                                                                                                                                                                                                                                                                   
2
organic corn on the cob, ears only                                                                                                                                                    6 organic small red potatoes, peeled and diced                                                                                                                                  1 medium organic sweet potato, peeled and diced                                                                                                                               1 organic fresh spring onion, chopped and caramelized                                                                                                                       1 organic garlic clove, minced                                                                                                                                                              1 cup organic balsamic roasted carrot                                                                                                                                                   1 cup organic roasted zucchini                                                                                                                                                            1 organic broccoli stalk, chopped                                                                                                                                                          2 organic jalapeno, chopped and reserved some for garnish                                                                                                           1/2 teaspoon cayenne powder                                                                                                                                                         Salt and freshly ground pepper to taste                                                                                                                                      Organic chives and purple cauliflower for garnish                                                                                                                                                                                                                                                                                                                                                In a cast iron soup pot, place all the ingredients except garnishing ones. Add 4-5 cups homemade veggie stock or water, bring soup to a boil, then reduce heat and simmer until veggies are tender. You can add milk or coconut cream for extra creamy texture before turning off the heat.                                                                                                                                                                                                                                                                                                                                                                                 In a blender, puree soup in batches. Garnish with fresh corn, cauliflower florets and chives.                                                                                                                                                                                                                                                                              Bon appetite !!
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