| Recipes
Welcome to our SOUP section!
Nothing is as pleasing as a hearty
soup after a day in the mountains!Here's some of our
favorites!
Alpine Lentil &
Swiss Chard Soup
Makes 4 servings
Ingredients
• 1 cup green lentils
• 1 lb swiss chard, washed, trimmed and chopped into ½ inch strips
• 6 ¾ cups water
• 10 cloves garlic, peeled
• ¼ tsp salt
• juice of 2 lemons
• 2 Tbsp extra virgin olive oil
Put the lentils and water in a large saucepan and place over high
heat.
Bring to a boil, add the chopped chard, and reduce the heat to
medium.
Cover the pan and boil gently for 15 minutes.
Mix the softened chard and the lentils well and cook uncovered for
another 45 minutes.
In the meantime, place the garlic cloves in a mortar, add a generous
pinch of salt, and pound with a pestle until you have a smooth
paste.
Slowly incorporate the lemon juice into the garlic paste, then do
the same with the olive oil.
Add the garlic mixture to the soup.
Season with salt and simmer uncovered for 5 minutes.
Serve at room temperature.
Appalachian Mountain Oatmeal Soup
INGREDIENTS
- 1 cup minced celery
- 4 1/2 cups milk (any type from skim to
whole)
- 1 teaspoon salt (optional)
- 1 1/2 cups rolled oats (experiment with
different oat blends)
DIRECTIONS
- In a medium saucepan, bring milk to a
boil. Add celery and salt; boil for 1 minute. Stir in oats,
simmer for at least 5 minutes, or until thick. Serve hot.
Bavarian Barley Soup
Barley is a high
soluble fiber and a flavorful grain. This soup is tasteful as well
as warming to the body. Filled with a chicken broth base combined
with various vegetables and
sausage.
1/2
pound sausage
3/4 cup barley
2 cups shredded cabbage
1 cup carrot, sliced
1 cup sliced celery
1/2 cup chopped onion
1 garlic clove, crushed
1 bay leaf
4 cups chicken broth
1 cup water
2 cans stewed tomatoes
2 tablespoons prepared mustard
1 cup croutons
-
Brown sausage in a kettle over medium heat. Drain. Add
barley, shredded cabbage, sliced carrots, sliced celery, chopped
onion, crushed garlic clove, bay leaf,
chicken broth, water,
and stewed tomatoes. Cover and simmer for 1 hour, or until the
barley and vegetables are tender.
-
Stir in prepared mustard. Garnish with croutons.
Makes 6 servings.
Carpathian Mountain
Soup
Yield: 4
Ingredients
3 coarsely chopped red beets
3 beetroot pulped in a blender
1/2 pt sour cream (we use non-fat)
2 pt water
1 tb sugar (we use Splenda)
1 some plain flour
1 an egg yolk (we use egg substitute)
1 a handful of toasted chunks of bread for croutons
Instructions
Put the pulped beetroot in a pot with two pints of water and simmer
for a couple of minutes. Take half your quantity of sour cream and
whisk it up with the flour. Stir this into the mixture in the pot
and keep warm.
For the next stage you gently beat the egg yolk up with the rest of
the cream and pour it into your serving dish. Now bring over the
heated soup and gently fold it in with the eggy mixture, giving the
soup a lovely
smooth texture.
Now sprinkle with croutons and enjoy.
Rocky Mountain Soup
1/2
pound boneless pork loin, (or two boneless
pork chops) cut into
1/2-inch cubes
1
teaspoon oil
1 cup thinly sliced carrots
1 cup sliced potatoes
1 envelope dry onion soup mix
2 tablespoons granulated sugar
Black pepper, to taste
4 cups water
1 (28-ounce) can tomatoes, crushed
1/4 teaspoon
oregano leaves, crushed
Dash red pepper sauce
-
Heat oil in Dutch oven and brown
pork, stirring
occasionally. Add remaining ingredients and bring to a boil,
reduce heat to simmer and cover and cook gently for 30 to 45
minutes.
Serves 6.
Nutrition Facts
Calories 145 calories
Protein 10 grams
Fat 3 grams
Sodium 515 milligrams
Cholesterol 22 milligrams
Saturated Fat 1 grams
Carbohydrates 20 grams
Fiber 3 grams
Spicy Italian Ski Team
Soup
1/2
cup chopped onion
1/2 cup chopped green pepper
1 teaspoon minced garlic
1/4 to 1/2 teaspoon crushed red
peppers
1 to 2 teaspoons olive oil
1 can (13 3/4 ounces) reduced-sodium
beef broth
1 1/2 cups water
1 can (15 ounces) Kidney
beans or 1 1/2 cups cooked
dry packaged Kidney beans, rinsed, drained
1 can (14 1/2 ounces) Italian-style stewed tomatoes, undrained
1/2 package (16 ounces) frozen Italian vegetables
1 teaspoon dried basil leaves
3/4 cup (3 ounces) small
pasta shells
1 cup loosely packed salad spinach
Salt and pepper, to taste
-
Sauté onion,
pepper, garlic, and red
pepper in oil in large saucepan until tender, 3 to 4 minutes.
Stir in beef broth, water, beans, tomatoes, Italian vegetables,
and basil; heat to boiling. Add pasta and simmer, uncovered,
until vegetables and pasta are tender, about 10 minutes.
-
Stir spinach into soup; simmer 1 to 2 minutes. Season to
taste with
salt and pepper.
Makes 6 servings
(about 1 1/4 cups each).
TIPS: Frozen chopped
onion and green pepper, and prepared
garlic can be used. Soup
can be prepared 1 to 2 days in advance; refrigerate, covered. A
teaspoon of prepared pesto sauce can be stirred into each bowl of
soup.
Nutrient Information Per serving:
Calories 784; Fat 2g; % Calories from Fat 7; Carbohydrate 35g;
Folate 76mcg; Sodium 482mg; Protein 9g; Dietary Fiber 6g;
Cholesterol 0mg
Recipe provided
courtesy of The Bean Education & Awareness Network.
Swiss Chard,
Potato & Garlic Soup
We grow a lot of Swiss
Chard in our home garden. It is a super veggie loaded with
healthful nutrients and it stands up to summer heat and cooler fall
and early winter weather very well.
Swiss Chard can be
harvested, cleaned and frozen for use later.
- 1 bunch Swiss chard
- 1 tablespoon olive oil
- 1 tablespoons butter or product like
Smart Balance
- 3 cloves garlic, finely minced
- 4 cups chicken broth (we use low
sodium, fat free broth)
- 1/2 teaspoon dried thyme
- 1 1/2 pound red potatoes, peeled and
diced in 1/2 inch pieces
- Salt and freshly milled black pepper to
taste
- 1/4 - 1/2 cup Emmenthaler cheese,
grated
METHOD
Clean Swiss chard. Remove
leaves from heavy stems, keeping stems on side. Chop stems into
1/2 inch thick slices. Chop leaves into julienne. Keep separate.
Set aside
Put oil butter and garlic
in large soup pot. Let cook 5 minutes over low heat. Do not
burn. This step is to allow garlic to release its juices.
Pour in broth and thyme.
Put in potatoes and thick stems of the chard, raising heat to
medium high. Bring to a boil. When boiling, lower heat to medium
and cook until potatoes are beginning to soften, about 1
minutes. Stir in Swiss chard leaves and cook another 10 minutes
or until potatoes are tender. Add pepper and salt to taste.
Serve with grated cheese on
the side, to be added after soup is ladled into individual
bowls.
Serves: 6 - 8
Swiss Potato
Soup
INGREDIENTS
- 2 tablespoons margarine
- 1/4 cup chopped onion
- 2 cups diced potatoes
- 1 cup boiling water
- 1 teaspoon salt
- 1 pinch dried marjoram
- 3 cubes chicken bouillon
- 2 tablespoons all-purpose flour
- 3 cups milk
- 1 tablespoon chopped fresh parsley
- 1 cup shredded sharp Cheddar cheese
DIRECTIONS
- Melt butter or margarine in a large
saucepan. Add chopped onion, and cook over medium heat until
tender.
- Add potatoes, water, salt, marjoram,
and bouillon cubes. Cover. Simmer for 10 minutes, or until
potatoes are tender.
- Blend flour with a little milk until
smooth. Gradually stir into potato mixture with remaining milk.
Cook over medium heat, stirring constantly, until thickened and
mixture comes to a boil. Stir in parsley. Ladle into bowls, and
top with shredded cheese.
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