Soup | Miz Chef

September 7, 2014
by Miz Chef Leave a comment

Kale-Bean Soup with Amaranth

With all the greens flourishing right about now, I’ve been having a craving for bean soup with greens. Why in the world would I crave soup in the dead heat of summer, you ask. I can have soup any time of the year. I absolutely love it. Yes, it can be warm and comforting in winter, but summer also calls for comfort of a different sort.

Plus, studies have shown that eating warming dishes such as soup can actually acclimate you better to the heat by elevating your body temperature, thereby making the weather more tolerable.

Anyway, someone gave me a tiny little bunch of kale and I thought that it was the perfect opportunity to make that beans-and-greens soup. I decided to add some amaranth to it—I love pasta and grains in my soup and amaranth is an exceptionally healthy choice.

Amaranth has been grown in Central and South America and consumed by the regional people for hundreds of years. It’s been an important source of protein for the indigenous people of those regions, and it is less expensive and, consequently, less controversial than quinoa.

Amaranth is a very rich source of protein, and it is more digestible than that of other grains. It’s also an excellent source of lysine, an important amino acid. Amaranth has the most calcium of any grain next to teff. It also is a better source than other grains of magnesium, iron, copper, and fiber. Amaranth is a good source of zinc, potassium, phosphorus, folate, niacin, and riboflavin, and vitamins A, C, E, K, B5, and B6, as well as antioxidants, which fight cancer. It has been shown to lower cholesterol and blood pressure, reduce inflammation, boost the immune system, and—don’t hold me to this—helps prevent premature graying. For carb counters, it’s lower in carbs than other grains and it’s gluten free.

So, here’s my impromptu recipe for Kale-Bean Soup with Amaranth. These are approximate amounts, so use however much you like of anything. Soup is very forgiving where quantities of ingredients are concerned. Enjoy.

Kale-Bean Soup with Amaranth

Makes 4 servings.

1 small bunch kale
2 teaspoons olive oil
¼ cup diced onion
3 large garlic cloves, minced
1 teaspoon kosher salt
½ cup diced tomatoes
2 cups vegetable broth (or 2 cups water + 2 bouillon cubes)
¼ cup amaranth
1 cup cooked beans (whichever you prefer)

Wash the kale and remove thick stems. Chop into bite-sized pieces.

In a medium pot, heat oil; add onion, garlic, and salt. Sauté until onion is translucent, about 2 or 3 minutes.

Add tomatoes and sauté another minute.

Pour in broth and let it come to a boil. Add amaranth; lower heat to medium-low and simmer until is cooked, about 10 minutes.

Add kale and beans and continue cooking until kale is tender (this can take anywhere from 5 to 10 minutes, depending on the size and “toughness” of the kale). Adjust seasoning to taste.

Serve as is or with grated cheese and/or crusty bread.

July 20, 2014
by Miz Chef Leave a comment

Creamless Broccoli-Gouda Soup

Broccoli-Gouda Soup

This is one of those recipes that came from wanting to satisfy a craving with what was already at hand. I had purchased a head of broccoli because I wanted some in a veggie quesadilla. But there’s only so much broccoli you can put in a quesadilla.

I looked at the leftover broccoli and cheddar cheese (also purchased for the quesadilla) and I instantly thought “broccoli-cheddar soup.” Then I remembered that I had a piece of Gouda cheese that needed to be used and I thought, “Okay, broccoli-Gouda soup.”

Traditionally, broccoli-cheese soup uses milk or half-and-half, but I didn’t want to use any dairy (apart from the cheese). So I thought to use a technique I learned in culinary school for thickening cream soups: oats. It thickens it up without adding the extra fat and calories and keeps the soup light and filling without being overly rich.

I just threw all these ingredients together and I was immensely pleased with the result. This soup is hearty and filling, but less heavy than cream-based soups as well as healthier. The flavor is deep and pleasing, and it looks really appetizing. It would be well complemented by croutons or toast, and a side of green or bean salad.

By the way, if you want to go completely dairy-free, the soup was already delicious even before I stirred in the cheese. So go ahead and omit it—you’ll enjoy it just the same.

Creamless Broccoli-Gouda Soup

Makes 4 servings.

1 tablespoon olive oil
1 cup coarsely chopped white onion
4 large cloves garlic, finely chopped
¼ teaspoon nutmeg
1 medium head broccoli, chopped (florets and tender stems)
1 small carrot, coarsely chopped
1 teaspoon kosher salt
Freshly ground black pepper to taste
2 cups vegetable broth
2 tablespoons quick-cooking oats
2 tablespoons flour
4 oz. Gouda, shredded

Heat 1 teaspoon oil in a medium pot. Add onion and saute over medium heat until soft and translucent. Add garlic and nutmeg and saute another minute.

Add broccoli, carrot, salt, and black pepper to taste and cook, stirring often, until broccoli turns bright green.

Add broth and oats; stir and bring to a boil over medium-high heat. Lower heat, cover, and simmer until tender, about 10 minutes.

Make a roux by heating the remaining oil in a small skillet. Sprinkle in flour and whisk until it cakes up and becomes slightly stiff. Keep whisking until it turns a nutty brown. This will take only a minute or so.

Stir it into the soup until it’s well blended.

Puree the soup, either in a blender with an immersion blender, to the consistency that you like―fully blend for a smooth soup, or leave some pieces for a chunkier soup (I like it chunky). If you’ve used a blender, pour it back into the pot.

Stir in the cheese and continue stirring over low heat until it’s melted in. Check for seasoning and adjust, if desired.

Serve hot.

January 19, 2014
by Miz Chef 2 Comments

Mixed Dal Soup

I picked up some mixed dal at an Indian store in Jackson Heights and since the weather was about to take a turn for the worse, I decided to make mixed dal soup. Mixed dal is a mixture of different split lentils and they make delicious meals. They’re also packed with protein, and with a few greens thrown in, you’ve got a complete, filling, satisfying meal. Toasting the caraway seeds gives the soup a great, complex flavor. And it was just right on a rainy, dreary day. So here’s my version of mixed dal soup.

Mixed Dal Soup

2 tablespoon olive oil
1 small onion, diced small
1 medium carrot, diced small
1 celery rib, finely chopped
¼ lb. sweet potato, diced small
½ teaspoon kosher salt
1 cup mixed dal
1 tablespoon caraway seeds, toasted (optional)
1 teaspoon ground fennel seeds
1 teaspoon garlic salt
freshly ground black pepper
½ lb. bok choy (green tops only), chopped

1. Heat the oil in a medium-large pot. Add the onion, carrot, celery, sweet potato, and kosher salt and sauté 5 minutes, or until vegetables have softened and onions are translucent.

2. Add the dal, caraway seeds, fennel, garlic salt, pepper, and 4 cups water; mix well. Bring to a boil; lower the heat and cook, partially covered, until the dal are completely soft and disintegrating, about 1 to 1 ½ hours. Stir occasionally.

3. Add the bok choy and continue cooking a few more minutes until the greens have softened.

4. Taste the soup for seasoning; adjust as desired. Serve hot.

Makes about 6 servings.

Miz Chef

Cooking Up a Healthy Life

Category Archives: Soup