Below are two simple recipes that I make for lunch before I go to work. I put the soups in my wide mouth thermos. Since I like more chewing in my meal, I do not cook the vegetables long. I bring along foods such as crackers, nuts, seeds, trail mix, whatever my body needs that day. Also, the amounts in the recipes may be altered, ingredients substituted, which are even more great things about soups!
QUICK and EASY CHICKEN SOUP
Makes 2 hearty bowls, 15 – 20 minutes cook time
1 – 2 cups organic broth of choice
½ cup cut carrots
½ cup cut celery
½ cup onion or leeks
½ cup boneless chicken breast, tenders (optional), cut up
½ cup grain (quinoa, barley, couscous, rice, lentils, noodles) whichever you prefer
Lemon pepper to taste
- Put broth and chicken on heat, bring to a boil. Let cook for 5 minutes
- Add grain, cook another 5 minutes.
- Add vegetables, cook another 5 minutes.
- Turn off heat, add lemon pepper, stir.
- Put in thermos and you are off!
Usually, while this cooks, I either eat breakfast or get myself ready for work. I really enjoy my efforts at lunchtime! Don’t forget to bring a thermos of herbal tea and an apple (not many seasonal fruits in the winter, but dried fruits are good too) for a snack later in the day!
SIMPLE, EASY, and FAST VEGETABLE STOCK
Mark Bittman: How to Cook Everything Vegetarian
Makes about 1 quart, takes 40 minutes, somewhat unattended
2 carrots cut into chunks
1 onion quartered (don’t bother to peel)
1 potato cut into chunks
1 celery stalk chopped
2 or 3 cloves garlic (don’t bother to peel)
10 or 20 parsley stems or stems with leaves
2 tablespoons extra virgin olive oil
Salt and freshly ground black pepper
- Combine everything in a saucepan or small stockpot with 6 cups of water, using a pinch of salt and a bit of pepper. Bring to a boil, then adjust the heat so the mixture simmers steadily but gently and cook for about 30 minutes, or until the vegetables are tender. (Longer is better if you have the time).
- Strain, then taste and adjust the seasoning before using or storing.
POTATO and LEEK SOUP
Mark Bittman: How to Cook Everything Vegetarian
Makes 4 servings, takes 30 minutes
2 tablespoons butter or ghee or extra virgin olive oil
3 medium potatoes, any type, peeled and cut into small cubes
3 leeks, white and light green parts only, well washed and sliced into thin rings
Salt and freshly ground pepper
1 quart vegetable stock or water, preferably warmed
- Put the butter or oil in a large, deep saucepan or casserole over medium heat. When the butter melts or the oil is hot, add the vegetables. Sprinkle with slat and pepper and cook, stirring for 2-3 minutes.
- Add the stock and cook the vegetables until very tender, about 20 minutes.
MARIANNE’S PASTA Y FAGIOLI
(Mom’s Macaroni and Bean Soup)
Makes 4 servings, takes about 30 minutes
This meal deserves a nice loaf of crusty bread with butter or ghee!
2 tablespoons olive oil
1 small onion chopped
1 celery stalk sliced thin
1 clove garlic chopped
2 cups stock of choice
8 oz or 1/2 can organic cannellini beans (drained) (if you love beans, add the whole can)
1 can (14 oz) organic diced tomatoes (can be Italian style)
6- 8 oz Ditalini style pasta (1/2 box)
Salt, pepper, Italian seasons to taste
Grated parmesan cheese
- First, begin cooking pasta as directed on box in a separate pot.
- Then saute onion, celery, garlic in olive oil till tender in a large pan or pot.
- Add stock, beans and tomatoes, put lid on and simmer 20 minutes,(beans will get tender).
- When pasta is ready, add to the pot, you may want to add some of the water from the pasta if you want more liquid in your soup.
- Add your seasonings.
- Simmer for another 10 minutes or so.
- Serve with parmesan cheese sprinkled on top!
THE PERFECT PROTEIN SOUP
John Douillard: The Three Season Diet
Makes 4 – 6 servings about 40 minutes
This soup can be eaten all year long. It is a great medicine without digestive difficulties like gas, malabsorption of food, or chronic fatigue. Ideal for babies or anyone in a weakened condition. Spicing beans with onions, hing (asafetida), cumin, fennel, cayenne, salt, pepper and cardamom helps produce less gas.
1 cup split pea mung dal beans (I prefer the yellow split ones)
2 cups white basmati rice
1 fresh ginger root chopped
1 small handful fresh cilantro leaves chopped (optional)
2 tbs. ghee
1 tsp turmeric
1 tsp coriander
1 tsp cumin powder
1 tsp whole cumin seeds
1 tsp mustard seeds
1 tsp kosher or mineral salt (Bragg Liquid Aminos can be added instead)
1 pinch hing (asafetida)
7-10 cups water
Shaved coconut and lime (optional)
- Wash beans and rice together, until water runs clear.
- In a large pot, medium heat, mix ghee, mustard seeds, turmeric, hing, ginger, cumin seeds, cumin powder, coriander powder and stir together a few minutes.
- Add rice and beans, stir again.
- Add water and salt and bring to a boil.
- Boil for 10 minutes.
- Turn heat to low, cover pot, and continue to cook until rice and beans become soft (about 30-40 minutes).
- Add cilantro leaves, sprinkle coconut, squeeze lime before serving (all optional)