Fat America

Have you ever noticed that Europeans seem to be slimmer than most Americans? One of the reasons may be that, with the exception of breakfast, each meal is served in courses, with soup being an up-and-center offering. The liquid in the soup helps you fill up faster, which means you’re less likely to go overboard with the main course.  The small break you get between finishing your soup and when the main fare arrives gives your brain a chance to register your fullness signals. Stopping when you are no longer hungry is much more natural. Autumn is a perfect time for soup. I’d love to hear your favorite recipes to add to my collection.

15 Bean Soup

Prep Time: 15 minutes
Cook Time: 2.5 hours
Ingredients (Serves 6-8)

• 1 7/8 lbs 15 bean soup mix (I use Bob’s Red Mill 13 bean soup mix, 29 oz bag) - be sure to throw away that nasty little seasoning packet that comes with it!
• 1 quart low sodium vegetable broth
• 1 tablespoon olive oil
• 1 large onion, chopped
• 1 garlic clove, chopped
• 1 box frozen chopped spinach, or 10 oz of fresh, chopped spinach
• 2 carrots, thinly sliced
• 1 (15 ounce) can diced tomatoes, undrained
• 8 tablespoons lemon juice (about 2 lemons worth) – this makes it!!
• 2 bay leaves
• 3 dashes Tabasco sauce
• 1 tablespoon oregano
• 2 teaspoons chili powder
• 2 teaspoons ground thyme
• 1 teaspoon cayenne pepper
• 1/2 tablespoon ground black pepper
• 1/2 tablespoon salt

Instructions

• Soak beans overnight, or at least 8 hours. Drain and rinse.
• Cook beans in water until just tender by simmering on the stove in 2 qts. water for 1 1/2 hours. (or more) (Can also cook in slower cooker or pressure cooker.).
• Shortly before the beans are done, saute onion and garlic in oil until slightly brown.
• When beans are done, drain half the cooking water.
• Add all remaining ingredients and simmer, uncovered, for 40-60 minutes, stirring occasionally. Adjust seasoning to taste.
• Serve with a salad and whole grain artesian bread (found in freezer at HEB), or any other bread of your choice if you choose!

Quinoa Zucchini Soup

Olive Oil to coat the pan for sauteing

1 onion

2 carrots

2-3 stalks of celery, chopped

1-2 zucchini, chopped

1 quart of tomatoes, (or chopped tomatoes from your garden)

2 cups of water (or vegetable stock)

2-3 cups chicken broth or vegetable stock

1/2 cup of quinoa

1-2 potatoes, chopped or cubed

Salt and Pepper to taste

1 Tablespoon Italian Seasoning

Saute onion, carrots and celery until crisp.  Add zucchini and potato and cook for another 2-3 minutes before adding the tomatoes.  Slowly add water and chicken broth (or vegetable broth).  Bring to a boil, then reduce heat to simmer and add the quinoa and spices and let simmer for 30 minutes or so.  Add more or less vegetables according to your preference.

Corn Chowder - Vegan GF

1 T. Olive Oil

1 green onion, chopped 

1 small yellow, white or red onion

2 c. peeled, seeded and diced butternut squash (you can purchase it already cut up at most stores)

2 red potatoes, scrubbed, peeled, and cubed

2 cloves garlic

1 (15 oz. Can) coconut milk

2 c organic frozen or fresh white or yellow corn 

¼ c chopped fresh parsley

¼ t. ground cumin

1 c. water                                                     

1 t. sea salt

¼ - ½ t. freshly ground black pepper

½ t. curry powder (optional)

Instructions

Heat the oil in a large stockpot. When the oil is hot, add the green onion, onion, and butternut squash. Cook for 4-5 minutes over medium heat. Add the potatoes and garlic, and continue to cook until the potatoes and squash are beginning to soften, 6 to 10 minutes. If the veggies stick to the bottom of the pot, add a drip of oil. Add the coconut milk, corn, bay leaves, parsley, cumin, and water. Simmer, covered, until flavors blend and the potatoes and squash are cooked through but not mushy. Season with salt and fresh ground pepper. If you prefer your chowder thinner, add a little more water. Add the curry powder to each bowl if wanted.

Tomato Soup 

• 1c Raw cashews
• 2c* Water
• 1T Onion powder
• 1t Sea salt
• 3T** Olive oil
• 1t Oregano
• 1-2T Dry sweet basil
• 2T Honey

Instructions

Mix in ingredients in blender until completely smooth.

Then add:

1 qt. Stewed tomatoes

and blend again until completely smooth, heat all or as much as you will eat right then and store the rest in refrigerator for later.

*Add more water up to three cups for desired thickness

**If you measure the olive oil first, when you measure the honey it slides right out of the spoon.

Adjust spice measurement to your taste buds.