Keep It Simple Foods » Soups, Stews, Chilis

Guest Post- Spicy Corn Soup

Jennifer — Sun, 28 Mar 2010 15:47:45 +0000

I’m proud to present the very first guest post by my little sister. She called just yesterday with a delcious recipe for spicy corn soup with chicken or crab. She found a version of this recipe in Southern Living magazine and tweaked it based on the ingredients she had on hand (and to suit her very picky palate). It’s not a veggie friendly recipe, but I’ve noted substitutes below that may work for you. If you are a veggie who still eats seafood, this will be a breeze for you.

Ingredients:
1/3 cup of diced salt pork (try smoked oysters instead or a veggie substitute)
2 tbsp butter
1/4 c yellow corn meal
1/2 large onion finely chopped
1/2 jar of roasted red peppers
2 chopped serrano peppers (remove the seeds for less heat)
3 c of fresh sweet corn kernels (about 6 ears) (note*you could substitute frozen corn here)
5 cups of vegetable broth or chicken broth
2 corncobs (save after removing the kernels)
1 lb cooked diced cooked chicken or fresh lump crab meat drained
1 cup whipping cream
small handful of coarsely chopped fresh cilantro
1 tsp salt
1/4 tsp ground white pepper

Directions:
1. remove corn from corncobs into a bowl and set to the side
2. cook salt pork in a large “soup” pot on med high heat stirring often for 10 min or until browned.
3. add butter and whisk in cornmeal. whisk constantly for one minute.
4. add onion, serrano, corn, and red peppers. saute for 2 min.
5. add broth and the two corncobs. (corncobs simmered in chicken broth add a nice depth of flavor)
bring to a boil. reduce heat, and let simmer for 30 minutes uncovered, so it can cook down.
6. remove and discard corncobs. stir in meat, cream, cilantro, salt and white pepper. add more or less cilantro if desired.
cook until its heated through. and serve.

makes about 10 1/2 cups. or about 6 servings.
prep time: 30min cook time 50 min

Thanks for the recipe lil sis! xoxo

Simple Sustenance-Country Vegetable Soup

Jennifer — Wed, 25 Nov 2009 14:42:34 +0000

Vegetable soup is perhaps the ultimate comfort food. It’s also a perfect way to get a ton of veggies in one bowl. My boyfriend’s mom made this soup for us several months back using all fresh vegetables from her garden. I wanted to replicate the soup at home, but since we don’t have a big garden here in D.C., I had to improvise by using a 1/3 cooking method. I used 1/3 fresh veggies, 1/3 canned veggies and 1/3 frozen veggies. For me, this method was the most practical and also provided a lot of bang for my buck. Using canned and frozen vegetables as a supplement is a great way to use what you have on hand and allows you to stock up on veggies all year long. Although this recipe wasn’t quite as good as good as using all fresh veggies, it was pretty darn close. Serve it up with a cold winter day and a good book.

Ingredients (makes 4 servings):
2 cans stewed tomatoes = $3.00
1 large russet potato chopped= $.75
1/2 onion chopped fine= $.50
1/2 cup veggies – corn, okra, peas, lima beans, chopped carrots, green beans (use any veggies you like!) = approx $2.00 for four veggies
salt and pepper to taste
water
Total= $6.25= $1.56 per serving

Directions: In a medium sized pot, simmer the onion and canned tomatoes. Add in potato and cook until slightly tender. Then, add in other veggies, and enough water to cover them, until fully cooked. This takes approximately 30 min on the stove top. Season to taste.

Butternut Squash and Apple Soup

Jessica — Thu, 05 Nov 2009 01:57:33 +0000

Apples have certainly been highlighted a lot lately and I certainly am not going to stop now! As I’ve said before, I love using seasonal fruits and veggies and this soup fits in that mindset. Apples and squash are in season right now and what sounds better than making a sweet, creamy soup using both butternut squash AND apple!?

I was inspired by both this food and wine recipe AND my love for ABP’s butternut squash apple soup. Smooth, decadent, with a hint of spice is what I was going for. This is a sweet soup, so I would suggest pairing it with a savory side. I choose a crusty roll and garnished my soup with sliced apples and SHARP cheddar cheese. Delish!

2 cups of diced butternut squash (I had a VERY small one)
1 and 1/2 cups of diced apple (I used pink lady)
3 cups of vegetable broth (I like Kitchen basics or Swanson)
1/2 tablespoon of extra virgin olive oil
1 tablespoon of unsalted butter
1 small onion, diced
1 garlic clove, minced
1/3 cup of whole milk (preferably organic)
dash of nutmeg (to taste)
1/4 teaspoon of cinnamon

Set 1/2 tablespoon of oil over medium heat. Saute onion until translucent. Add garlic and saute for 30 seconds. Add butter. When melted, add butternut squash and apple and saute for 3 minutes. Add vegetable broth, cover pot with lid, and bring to a boil. Once boiling, bring down to medium-low and simmer until squash and apples and fork tender. Remove and puree soup in batches (if necessary). Once soup is pureed, stir in seasoning (to taste) and milk. Then serve!

*Keep it simple tip: Try making soups on the weekends and freeze the leftovers in small containers. Then you will have lunch when you need it!

Chicken Mushroom & Barley Soup

Jessica — Fri, 30 Oct 2009 19:49:53 +0000

When the fall arrives, I crave warm, comforting soups. The contrast of soft mushrooms, tender carrots, and delicate herbs is the perfect fall soup.

When I spotted cremini mushrooms at the store, I knew I wanted to make Chicken Mushroom Soup. I added herbs de provence and oregano to develop the flavor. While you can use any grain that you prefer, I think barley’s chewiness works best with the soft mushrooms and chicken.

Chicken and Mushroom Barley Soup
10 cups of organic chicken broth
1 yellow onion, diced
4 carrots, sliced
2 cups of cremini mushrooms, thorougly rinsed and sliced
herbs de provence, to taste
1/4 teaspoon of oregano
1 cup of barley, cooked according to instructions
sunflower oil, 2 teaspoons
1/2 tablespoon of butter
1/2 teaspoon of poultry seasoning
3 small chicken breasts (preferably organic and humanely raised), rinsed and patted dry and cut into 1 inch pieces

Saute chicken with oil over medium high heat and sprinkle with poultry seasoning. Cook until tender and no longer pink. Remove and cover with foil.

Saute mushrooms in 1/2 tablespoon of unsalted butter, remove from heat and cover.

Add onions and saute with a teaspoon of oil. Add carrots and cook until tender. Add chicken broth and bring to a boil. Then bring down to a simmer. Add mushrooms, chicken, and cooked barley to broth as well as oregano and herbs de provence to taste. Simmer for about 10 minutes then serve with freshly grated parmesan cheese on top.

Simple Sustenance- Curried Vegetable Soup

Jessica — Wed, 30 Sep 2009 12:01:23 +0000

Most of you know by now that Jennifer and I love to make soups. As I explained in my last post, I have been enjoying lots of easy and simple soups because they make a ton of leftovers for several lunches and are incredibly economical.

My latest creation has involved curry spices, lots of vegetables, and the star ingredient- whole wheat couscous! While I do not have the exact measurements for the spices- I tend to go more heavy on the cumin, coriander, and turmeric and light with the garam masala, all spice, and cinnamon. I guarantee if you just taste as you add the spices, it will turn out beautifully!

1 head of cauliflower, chopped- $2.99
1 can of chickpeas, rinsed – $1.00
1 and 1/2 cups of whole wheat couscous, cooked ($5.99 for large container, used about 1/5: $1.20)
1 can of petite diced tomatoes- $1.65
1 large handful of frozen string beans- ($2.65 for bag, used about 1/3)- $0.88
1/2 large onion, diced- ($1.99 for bag of 7 onions)- $0.28
2 carrots, diced- ($2.65 for bag of 10)- $0.53
8 cups of vegetable broth (I prefer Swanson Organic Vegetable Broth)- $5.00
1 clove of garlic, minced (discretionary)
spices (discretionary): cumin, turmeric, coriander seeds, garam masala, cinnamon, pinch of all spice.

Cook couscous according to directions and set aside.

Set 1 tablespoon of oil over medium high heat. Add a little cumin, turmeric, and coriander and mix together for 1 minute. Then add onion and saute until translucent. Add garlic and cook for 30 seconds. Add carrots and cauliflower and saute for 2 minutes. Add in beans and tomatoes and broth and bring to a boil. While its rising to a boil, add in spices and taste after to ensure spices are to your preferred flavor level. Once boiling, reduce to a simmer and cook until vegetables are tender- about 10/15 minutes. (you can add in frozen string beans toward the last few minutes of simmering).

When plating the food, add a little couscous to the bowl then add the soup over top. Then enjoy!

Makes about 5 servings or more (depends on who is eating)
Total = $13.53
$2.70 per serving!

Cool Watermelon Gazpacho

Jennifer — Sun, 30 Aug 2009 20:51:42 +0000

During these dog days of summer, cool off with some refreshing gazpacho. Gazpacho is a cold soup recipe traditionally made with tomatoes, but for this recipe, I decided to use watermelon. I had a soup similiar to this one in college while working at a fine dining restaurant. It made an impression on me and now, seven years later, I decided to try and recreate that memorable soup.

Gazpacho, just like hot soup, is inexpensive to make and it actually takes even less time because all you need to do is blend the ingredients together in a blender. No need to bring it to a boil and then simmer for several minutes. Instead, all you have to do is rough chop your ingredients and then blend for a few seconds. It takes no time at all!

Ingredients:
a couple of fresh basil leaves
1/2 tsp of fennel seeds (optional)
3-4 cups of chopped watermelon (remove any hard seeds)
2-3 cups chopped cantaloupe
1 med sized cucumber peeled and seeded
a drizzle of evoo
a dash of salt
1 tsp cayenne pepper (for heat, optional)
1 tblsp white wine vinegar

Throw all the ingredients in the blender and blend until smooth-or if you prefer your gazpacho chunky, blend for less time. Chill before serving. Garnish with a fresh basil leaf.

Simple Sustenance-Minestrone Soup

Jennifer — Wed, 26 Aug 2009 13:47:30 +0000

Making soups and stews is a great way to cut food costs because the ingredients are inexpensive and provide a generous quantity. Soups and stews can be stored in the fridge for several days or in the freezer for several weeks and the flavors will intensify during that time. Soup is also fairly easy to transport so you can take leftovers to the office and save your lunch money. Best of all, soups are an ideal way to get lots of veggies and lean proteins in one meal without tons of fat and calories.

On Saturday, it rained all day long here in D.C. Rain always puts me in a soup mood so I decided to make a light and easy version of minestrone. I skipped out on noodles that you find in traditional recipes and opted for tons of veggies instead.

Ingredients:(makes 4 servings)
veggie broth=$3.00 for a 32. oz carton
3 stalks of celery chopped= $2.29 for a bunch
1 medium yellow onion chopped=$0.62
1 zucchini chopped=$0.52
1 can petite diced tomatoes=$1.55
1 can cannelini beans (rinsed and drained)=$1.19
salt and pepper and italian seasonings (to taste,optional)
TOTAL= $9.21/4=$2.30 per serving

Directions: Heat evoo in a large pot on the stove and add in celery and onions. Cook until tender. Add in zucchini and beans and cook until tender. Add seasoning while cooking veggies (Add salt and pepper to taste. You can also add any dried italian seasonings you like such as oregano, basil, parsley, thyme and red pepper flakes). Add in veggie stock (enough to cover veggies) and tomatoes. Cover pot with a lid and bring the soup up to a boil. Once boiling, turn heat down and let simmer until all veggies are fully cooked and the broth is a tad thicker and tastes the way you want. Serve with a loaf of crusty italian bread and top with a sprinkle of parmesean cheese if you like. This soup hits the spot on a rainy day.

*Tip-since this recipe is so inexpensive to make, feel free to experiment without fear of going over budget. Double your veggies or add pasta or rice to this recipe to make it even heartier. You could even add a little ground turkey or beef for even more flavor.

Pantry essentials

Jessica — Tue, 18 Aug 2009 01:32:03 +0000

I’ve been cooking so many bean dishes lately that I seriously cannot keep track. As I’ve stated previously, beans are economical, protein-packed, and easy to prepare which makes them key to my great go-to meals!

Since I broke my toe last week (this is an effort to get sympathy!), I have not been able to prepare time consuming meals and want to be off my feet as much as possible. In order to keep my tummy full and my feet off the ground, I stayed away from fast food, and looked to my well-stocked pantry and imagination to create some quick and easy dishes!

Tip: Make sure you keep your pantry stocked with a variety of beans: kidney, black, garbanzo, white, and pink including dried beans as well as onions, garlic, multiple varieties of pasta (shell, orzo, elbow, rotini, penne), spices, and cooking stock. These are my pantry essentials and are great for a quick meal!

Black eyed peas saute
1 can of black eyed peas, rinsed
pinch of thyme
pinch of oregano
EVOO
1/2 small onion diced
salt pepper

Saute onion with a few teaspoons of EVOO. Drop black eyed peas in pan with onion and seasonings for a few minutes. Then serve!

I paired these blackeyed peas with quick broccoli rabe. Just blanch in boiling water for about 7 minutes then saute with minced garlic and EVOO. Delish!

Then, I made a quick vegetable soup! Making soup (even though it is still hot outside- it isn’t inside!) is a perfect way to make tons of food at one time and you can make them with any ingredients you have on hand.

This soup contained veggie stock, shell pasta, frozen white corn, white beans, diced red bell pepper, herbs de provence, garlic, 1 stalk of celery, petite cut tomatoes, and grated cheese. Everything except the red bell pepper & celery came from the pantry. There is nothing wrong with experimenting and throwing in ingredients. Soups generally taste fantastic with any number of veggies and a variety of seasonings. I love using thyme, rosemary, and herbs de provence in soups. So go ahead, experiment!

Simple Lentil Dal

Jennifer — Fri, 14 Aug 2009 03:14:07 +0000

As you all know by now, Jessica and I both love indian inspired foods. But, it seems that no matter how hard I try to make classic indian dishes, they just don’t turn out quite right. Recently, a friend’s mom started her own blog, Healthy Indian Food From Mom, featuring traditional indian recipes that she makes for her family. Some of the recipes have fairly intimidating spice lists, but overall the ingredients are simple and the directions are easy to follow. This blog is a great source for classic indian dishes that are vegetarian and beginner friendly. The recipes you’ll find are here are also free of common food allergens such as nuts and dairy.

Just the other day, I made mom’s recipe for simple nourishing lentil soup. The soup took about 30 min to make start to finish and was absolutely delicious. It was hot and spicy with layers of flavor from the veggies and spices. I served mine with some jasmine rice to take some of the heat off.

Check out the website for this recipe or many more indian recipes that are just as good!

Bean Tortilla Soup

Jessica — Wed, 08 Jul 2009 00:36:04 +0000

Although its now summer, I still love having soup. It’s such a quick and easy meal, it makes a LOT of food, and it’s great for leftovers for my work lunches. This recipe is based off my chicken-based soup in this post. I still use chicken broth in my veggie tortilla soup, which doesn’t make it vegetarian, but I’m positive that a simple vegetable broth would work very well here!

Bean Tortilla Soup
2 boxes (48 oz) of chicken/vegetable broth
1 can of black beans
1 can of pink/pinto beans
1 onion, diced
1 zucchini, diced
2 cups of frozen corn
1 red bell pepper, diced
1 can of petite cut tomatoes or 4 tomatoes diced
1/2 teaspoon of cumin
1 teaspoon of chili powder
2 cloves of garlic, minced
cayenne pepper, dash (or hot sauce to taste)
cheddar cheese, freshly grated
tortilla chips (whichever you prefer)
chopped scallions, for garnish

Saute onion over medium heat for several minutes. Add bell pepper and zucchini and cook until tender. Throw in garlic and cook for 30 seconds. Add beans and corn and cook for a minute or two. Add tomatoes and chicken broth and add spices (add more to taste). Add about 1/4 teaspoon of cayenne (again, more or less to taste). Then heat the broth to a boil. Once boiling, lower to a simmer and cook for about 10 minutes. Then, ready!

Just garnish with scallions, cheese, and a few crushed tortilla chips. Enjoy!