Tastes

SOUP FOR THE SOUL

Soup as a side? Not anymore. These seasonal soups full of veggies are hearty—and delicious—enough to serve as the main dish.

CREAMY CARROT SOUP

Serves 4

INGREDIENTS

n 1½ Tbs. oil n 1 onion, sliced n 1 celery stick, sliced n 3 garlic cloves, 2 crushed and 1 left whole n 2 lbs. carrots, thinly sliced n 6¼ cups hot vegetable or chicken stock n ½ small bunch of thyme n 2 thick slices sourdough n 1 Tbs. mixed seeds n 1 Tbs. parsley, chopped n 1½ Tbs. heavy cream, plus extra to serve (optional) n ½ cup pumpkin seeds, toasted

DIRECTIONS:

Heat 1 tablespoon of the oil in a large saucepan or casserole pot. Fry the onion and celery gently for 5 minutes. Add the crushed garlic and cook for 1 minute more. Tip in the carrots, stock and thyme, then season and bring to a boil. Lower to a simmer and cook, covered, for 25 minutes until the carrots are softened.

Meanwhile, heat the oven to 420°F. Rub the whole garlic clove over both sides of the sourdough. Tear it into rough chunks and toss with the remaining oil, a good pinch of salt and the seeds. Spread out on a baking sheet and bake for 8–10 minutes until golden and crisp. Mix with the chopped parsley and set aside.

Remove the thyme from the pan and discard. Blitz the soup with a hand blender until smooth. Stir through the cream and season to taste. To serve, ladle the soup into four bowls, top with the croutons and drizzle over a little extra cream, if you like.

Put the bunch of thyme in a small bag before placing it in the pot so you can easily remove it. Also, make sure to use lowsodium vegetable or chicken stock to make this recipe healthier and less salty.”

—Toni Gerbino nutritionist, Fort Lee

GREEN SOUP WITH CHIA AND ALMONDS

Serves 6

INGREDIENTS

FOR THE SPICED SEEDS AND NUTS

n 1 cup almonds, toasted and crushed n 1 Tbs. nigella seed n 1 Tbs. sesame seed, toasted n ½ tsp. ground cinnamon n 1 tsp. ground turmeric n ¼ tsp. ground coriander n ¼ tsp. cayenne pepper n ½ tsp. garlic powder n ¼ tsp. ground ginger n kosher salt, to taste n pepper, to taste

FOR THE SOUP

n 2 Tbs. olive oil n 1 cup carrot, diced n 2 cups yellow onion, diced n 1 cup celery, diced n 1 cup parsnip, diced n 5 cloves garlic, minced n kosher salt, to taste n pepper, to taste n 2 cups broccoli floret n 2 cups asparagus, chopped n 3 cups vegetable broth n 1 lemon juice n 2 bunches lacinato kale, sliced n 10 oz. fresh spinach n ¼ cup sunflower sprouts and baby mint leaves n ½ tsp. red pepper flakes n ¼ tsp. black pepper n Parmesan cheese

DIRECTIONS:

Make the spiced seeds and nuts: In a small bowl, combine the almonds, nigella seeds, sesame seeds, cinnamon, turmeric, crushed coriander, cayenne pepper, garlic powder, ground ginger, salt and pepper. Mix together and set aside for garnish. These seeds and nuts will keep in an airtight container for up to 1 week.

Make the soup: Heat the olive oil in a large pot over medium hight heat. Add the carrot, onion, celery, parsnip, garlic, salt and pepper. Stir and cook until the vegetables are fully softened, about 10 minutes. Add the broccoli, asparagus and vegetable broth. Bring to a boil. Add the lemon juice, kale and spinach and stir to wilt the greens in the hot soup. Do not cook the greens for longer than about 3 minutes.

Once the greens have wilted, purée the soup to your desired consistency.

Serve immediately. Top with sunflower sprouts and baby mint leaves.

This recipe really adds a powerful punch of antioxidants, flavor and fiber with green vegetables, fiber-rich almonds and seeds for a nice crunch. It checks the ‘satisfaction’ and ‘nutrition’ boxes on a cold winter day.”

—Karen Diaz, registered dietitian, The Free Life

CREAMY MUSHROOM AND BEAN SOUP

Serves 6

INGREDIENTS

n 1 Tbs. extra virgin olive oil, plus more for garnish n 1 chopped yellow onion n 4 cloves garlic, minced n ½ tsp. dried thyme n 1 oz. dried porcini mushrooms, rehydrated in 2 cups hot water for 15 min. n 15 oz. canned cannellini beans, rinsed and drained n 3 cups low-sodium vegetable stock n 2 Tbs. Kowalski’s Unsalted Butter n 8 oz. chopped fresh mushrooms (any variety or blend) n kosher salt and freshly ground Kowalski’s Black Peppercorns, to taste n ¾ cup heavy cream

DIRECTIONS:

Heat oil in a large saucepan over medium heat; cook onion in oil, stirring frequently until onion is soft and translucent (5-7 minutes). Add garlic and thyme; cook and stir for 1 minute. Add porcini mushrooms with their soaking liquid, beans and stock. Increase heat to high; bring to a boil. Reduce heat to low, cover and simmer 15 minutes, stirring occasionally.

While soup simmers, heat butter in a large skillet over medium-high heat; add chopped mushrooms and cook, stirring frequently, until tender and dark on the edges (about 5 minutes). Season mushrooms with salt and pepper; remove from heat and set aside.

Stir cream into soup; move soup to a blender or food processor and purée. Return soup to pan over medium-low heat; heat thoroughly but do not allow to boil. Season soup with salt and pepper to taste.

Serve immediately, topping individual bowls with sautéed mushrooms, additional oil, pepper and desired garnishes.

To reduce the fat content and up the veggie content of this

dish, swap the ¾ cup of cream with ½ a

head of cauliflower. Cut it into small pieces, put it in a pan with a little chicken or veggie broth and a few tablespoons of the cannellini beans and cook until softened—you want enough broth to cook the cauliflower but not boil it. Then, mix the veggies in an immersion blender to thicken it up.”

—Toni Gerbino nutritionist, Fort Lee