Spinach-Zucchini Soup

This light soup is full of sunny flavors like lemon, zucchini, and dill. Serves 6.




Ingredient List:

• 1 1/2 Tbs. olive oil
• 1 large onion, diced (2 cups)
• 1 medium zucchini, cut into 3/4-inch pieces (2 cups)
• 2 cups low-sodium vegetable broth
• 1 1/2 cups cooked white beans, such as cannellini, or 1 15-oz. can white beans, rinsed and drained
• 4 cups baby spinach (4 oz.)
• 2 Tbs. lemon juice
• 2 tsp. grated lemon zest
• 4 tsp. finely chopped mint leaves

Instructions:

1. Heat oil in large saucepan over medium heat.
2. Sauté onion 3 to 5 minutes, or until translucent.
3. Add zucchini, and cook 8 minutes more, or until vegetables are well browned.
4. Add vegetable broth and 2 cups water, and bring to a boil.
5. Stir in beans and spinach, and return to a boil.
6. Reduce heat to medium-low, and simmer 5 minutes, or until spinach is wilted.
7. Stir in lemon juice, zest, and mint.
8. Season with salt and pepper, if desired.

Vegetarian Times Issue: September 1, 2009 p.51

Soupe au Pistou

Pistou is a fragrant sauce of garlic, basil, and olive oil that’s related to Italian pesto. Here, it is stirred into a Provençal soup at the last minute. The heat of the soup releases the flavors of the garlic and basil without cooking them.

Ingredient List

Soup
* ¹⁄3 cup dried chickpeas, rinsed
* ¹⁄3 cup dried pinto beans, rinsed
* 1 15-oz. can chopped tomatoes
* 1 medium onion, chopped (1 cup)
* 1 clove garlic, minced (1 tsp.)
* 1 bay leaf
* 1 sprig fresh thyme
* 3 medium red potatoes, cut into ½-inch chunks (1 cup)
* 2 carrots, sliced (1 cup)
* 1 cup frozen Italian flat beans
* ¼ cup vermicelli, optional

Pistou
* 8 cups fresh basil leaves
* 8 cloves garlic, peeled
* ½ cup olive oil

Directions
1. To make Soup: Place chickpeas and pinto beans in large pot, and cover with water. Bring to a boil, cover, and cook 10 minutes. Remove from heat, and let stand 30 minutes. Drain beans, and rinse.

2. Return beans to pot; add tomatoes, onion, garlic, bay leaf, thyme, and 5 cups water. Cover, and bring to a boil. Season with pepper, reduce heat to medium-low, cover, and simmer 30 minutes. Add potatoes and carrots, and simmer, covered, 30 minutes. Stir in flat beans, and cook 10 minutes, or until beans are tender. Stir in vermicelli, if desired. Cook 3 minutes more.

3. Meanwhile, make Pistou: Pulse basil and garlic in food processor until finely chopped. Add olive oil, and pulse until combined. Transfer to small bowl.

4. Spoon 2 Tbs. Pistou in bottom of each bowl. Spoon Soup over top.

Serves 8

Nutritional Information
Per : Calories: 237, Protein: 6g, Total fat: 14.5g, Saturated fat: 2g, Carbs: 22g, Cholesterol: mg, Sodium: 375mg, Fiber: 6g, Sugars: 5g

Soupe au Pistou: Vegetarian Times Issue: November 1, 2008 p.82

Mexican Rice Soup

This light soup (traditionally made with chicken and chicken broth) gets its body from diced avocado, which is served with tortilla strips and added at the table, along with lime wedges and freshly chopped cilantro and green onions. The heat of the soup warms the avocado and tortilla strips without turning them to mush. Serves 6.

Ingredient List

Broth

* 1 Tbs. olive oil
* 1 small onion, finely chopped (¾ cup)
* 2 cloves garlic, minced (2 tsp.)
* 3 cups low-sodium vegetable broth
* 1 Tbs. grated lime zest
* 1 tsp. dried oregano

Soup

* ¼ cup short-grain rice
* 2 small tomatoes, seeded and diced (1 cup)
* ¹⁄3 cup fresh or frozen corn kernels
* 1 8-inch flour tortilla
* 1 avocado, diced (1 cup)
* 2 green onions, thinly sliced (¼ cup)
* ¼ cup chopped cilantro
* 6 lime wedges
* Hot sauce for garnish, optional

Directions

1. To make Broth: Heat olive oil in large saucepan over medium heat. Add onion, and sauté 5 to 7 minutes, or until softened. Stir in garlic, and sauté 1 minute more. Add vegetable broth, lime zest, oregano, and 3 cups water; cover, and reduce heat to medium-low. Simmer 10 minutes. Strain Broth, discard solids, and return to saucepan.

2. To make Soup: Add rice to Broth. Bring to a simmer over medium-low heat, cover, and simmer 15 minutes, or until rice is soft. Stir in tomatoes and corn, and season with salt and pepper. Simmer 10 minutes.

3. Meanwhile, preheat oven to 350°F. Spray flour tortilla with cooking spray, and cut into thin strips. Arrange strips on baking sheet, and bake 5 to 7 minutes, or until tortilla is crisp.

4. Place diced avocado, green onions, cilantro, lime wedges, and tortilla strips in small bowls. Ladle Soup into serving bowls. Garnish with avocado, tortilla strips, green onions, cilantro, lime wedges, and hot sauce, if desired.

Mexican Rice Soup: Vegetarian Times Issue: September 1, 2008 p.84

White Bean and Kale Soup

Ingredient List

• 1 Tbs. olive oil
• 1 small onion, halved and thinly sliced (1 cup)
• 3 cups chopped kale
• 1 small garnet yam, peeled and diced (1 cup)
• 1 Tbs. smoked sweet paprika, plus more for garnish
• 1 Tbs. curry powder
• 1 bay leaf
• 4 cups low-sodium vegetable broth
• 2 15.5-oz. cans great Northern beans, drained and rinsed, divided
• 2 Tbs. red wine vinegar

Directions

1. Heat oil in saucepan over medium heat. Add onion, and cook 8 minutes, or until lightly caramelized, stirring often.

2. Add kale, and cook 4 to 5 minutes, or until wilted. Stir in yam, paprika, curry powder, and bay leaf; cook 1 minute more, or until fragrant.

3. Add broth, and bring to a simmer. Reduce heat to medium-low, and cook 30 minutes, or until kale and yam are tender. Purée 1 cup beans with 3/4 cup water in blender or food processor. Add purée and remaining beans to soup. Simmer 10 minutes, then stir in vinegar. Season with salt and pepper. Sprinkle each serving with paprika.

White Bean and Kale Soup: Vegetarian Times Issue: March 1, 2008 p.71

Spicy Red Lentil Soup

Red lentils soften up quickly when cooked, which makes them great for thickening soups. Tamarind paste has a sweet-sour flavor and can be found in Indian groceries or high-end supermarkets. Serves 6.


Ingredient List
* 1 cup red lentils
* 1 tsp. salt
* 1 15-oz. can diced tomatoes
* 2 Tbs. minced fresh ginger
* 1 Tbs. vegetable oil
* 2 cloves garlic, minced (2 tsp.)
* 1 15-oz. can light, unsweetened coconut milk
* 1 Tbs. tamarind concentrate or paste, optional
* 1 Tbs. ground coriander
* 1 tsp. ground cumin
* 1 tsp. turmeric powder
* 1 small jalapeño, stemmed, seeded and minced
* 1/4 cup chopped cilantro

Directions
1. Combine lentils, salt and 5 cups water in large saucepan. Cover, and bring to a boil. Reduce heat, and simmer, partially covered, 20 to 25 minutes, or until lentils are tender. Blend lentils with whisk for rustic texture, or purée in food processor for creamier feel.

2. Purée tomatoes and ginger in blender or food processor until smooth. Set aside.

3. Heat oil in large pot over medium heat. Add garlic, and cook 30 seconds, or until just golden, stirring often. Add tomato mixture, coconut milk, tamarind if desired, coriander, cumin, turmeric and jalapeño. Simmer 15 minutes, stirring occasionally.

4. Stir in lentils, and simmer, partially covered, 20 minutes. Season with salt and pepper. Sprinkle with cilantro, and serve.

Spicy Red Lentil Soup » Vegetarian Times Issue: October 1, 2006 p.60

Curried Cauliflower Soup

Ingredients:
1 tbsp olive oil
1 small onion, finely chopped
1 tbsp ground cumin
1 tbsp curry powder
1 tsp turmeric
1 medium-sized head of cauliflower, separated into florets and washed
1/2 tomato, chopped finely
5 or 6 cups of vegetable stock
1/4 - 1/2 cup 18% cream, or light coconut milk
juice of 1 lime
salt to taste

Heat olive oil in a large pot. Add onion and cook until translucent, about 5 minutes. Add spice, stir and cook until until fragrant, about 1 minute.

Add cauliflower florets and tomato and stir to coat in spices. Allow to cook to a minute or two, then add the stock. Bring to a boil, then reduce heat, cover and simmer until cauliflower is quite tender, about 20 minutes.

With an immersion blender, blend the soup until smooth. Add cream, lime juice and salt and adjust to taste.

Curried Cauliflower Soup via Treehugger

Turkish Tomato Soup

Whether you're looking for a creative twist on tomato soup or you need an appetizer to start off a traditional Turkish meal, this recipe is likely to satisfy. This is also a unique way to enjoy fresh domates (tomatoes) on a cool, summer night.

Ingredients
* 6-7 large tomatoes
* 1 white onion
* pinch of nutmeg
* pinch of oregano
* pinch of sugar
* 4 small bunches of parsley (flat leaf preferred)
* 1 bay leaf
* three cups of broth/stock
* butter
* 1 teaspoon flour
* 1/4 cup of heavy whipping cream
* salt and pepper to taste

Steps
1. Slice the tomatoes and chop the parsley into very small pieces. Combine with the oregano, sugar, nutmeg, 1/2 tablespoon pepper and the bay leaf.

2. Chop the onion into small pieces and saute on medium high heat with butter in a pan until they are brown/yellow. If you find that your butter is burning you may add a bit of oil (canola or olive- not extra virgin olive oil however) to raise the smoke point of the fats.

3. Add all the ingredients of step one to the fried onion.

4. Mix thoroughly and fry for approximately fifteen minutes on half heat, until tomatoes are soft.

5. While you wait for the tomatoes to soften, heat up three cups broth/stock.

6. When the tomato mixture is soft, add the broth and stir well.

7. Put the lid on the pan and cook the mixture of tomatoes and chicken broth for about ten minutes.

8. Take the pan off the heat, discard the bay leaf, and use an immersion blender to puree the soup until there are no chunks of tomato left.

9. Melt a tablespoon of butter in a big pan.

10. Add teaspoon of flour and stir it well to make a roux - this will melt in the soup and thicken it. For optimal results cook the roux until it reaches a medium golden brown color.
* The more you cook a roux, the less thickening power it will have. It will also give it a stronger, almost nutty taste.

11. Slowly pour the soup into the pan with the butter and flour.

12. Add the whipping cream. Last add salt to taste.

13. Heat the soup on the stove and serve.

How to Make Turkish Tomato Soup - from wikiHow

Lentil Soup

Ingredients
3 tablespoons olive oil
1 medium onion
1 cup brown lentils, picked over and rinsed
4 cups water
2 medium carrots, peeled and diced
2 small kohlrabi or other root vegetables, peeled and diced
1 stalk celery, diced
1 medium potato, peeled and diced
1 large tomato, cored, seeded and diced
salt and freshly ground black pepper
plain low-fat yogurt (optional)

Cooking Instructions
1. In a large saucepan, heat oil over medium-high heat. Sauté onion until lightly browned, 5 minutes.

2. Have kids add lentils and cook for 2 to 3 minutes, stirring often.

3. Kids can add water, carrots, kohlrabi, celery and potato. Bring to a boil, reduce to a simmer and cook, covered, about 30 minutes.

4. Kids can stir in the tomato. Cover and simmer 30 minutes longer, until lentils and vegetables are tender.

5. Season with salt and pepper. Have kids top each bowl with a dollop of yogurt prior to serving.

This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 1 hour

Children's Lentil Soup Recipe by FoodFit

Tortilla Soup

Ingredients
For the soup:
5 cloves garlic, peeled
10 Roma tomatoes, cored and quartered
3 tablespoons olive oil
1 large yellow onion, diced
sea salt
freshly ground black pepper
8 cups low-sodium ... broth
1 dried chipotle pepper, stemmed and seeded (optional)
3/4 pound tortilla chips

Optional garnishes:
1 bunch (1/2 cup) fresh cilantro leaves
1 avocado, peeled, seeded and roughly chopped
1/2 cup reduced-fat sour cream
2 limes, cut in wedges

Cooking Instructions
1. Puree the garlic and tomatoes in a blender until smooth.

2. Heat the olive oil in a large stockpot over low heat.

3. Add the onion, salt and pepper and cook, stirring frequently, until pale brown and caramelized, about 10 minutes.

4. Stir in the tomato puree and cook 10 minutes longer, stirring frequently.

5. Pour in the ... stock and add the chipotle chile (if desired). Bring to a boil, reduce to a simmer, and cook, uncovered, for 20 minutes.

6. Stir in the tortilla chips and cook 10 minutes longer, until the chips soften.

7. Remove and discard the chile.

8. Serve hot, with cilantro, avocado, sour cream, lime wedges and some extra crisp, fried tortilla chips for adding at the table.

This recipe serves: 8
Preparation time: 15 minutes
Cooking time: 1 hour

Tortilla Soup: Recipe by FoodFit

Cold Zucchini Soup with Cinnamon, Cumin and Buttermilk

Ingredients
1 pound trimmed zucchini
2 1/2 cups rich vegetable or chicken broth
1 tablespoon olive oil
1 cup chopped onion
1/2 teaspoon seeded and minced Serrano chili pepper
1/2 teaspoon fennel seeds
1/2 teaspoon ground cinnamon
1 teaspoon ground cumin
1 1/2 cups good quality, reduced fat buttermilk
sea salt to taste
freshly ground pepper to taste

Garnish: chopped, fresh cilantro or mint
lime or lemon wedges

Cooking Instructions
1. Chop the zucchini in large chunks.

2. Add the broth to a soup pot, bring it to a boil and add the zucchini.

3. Reduce the heat and simmer, covered, for 4 to 5 minutes, or until the zucchini is barely tender and still bright green. Remove from heat and cool.

4. Meanwhile, heat the oil in a small, non-stick frying pan. Add the onion, chili pepper, fennel, cinnamon and cumin and fry until onion is soft, but not brown, and spices are fragrant.

5. Put both the zucchini and spice mixture into a food processor and pulse until well chopped but still retaining texture. Pour into a bowl and stir in the buttermilk and season to taste with salt and pepper.

6. Chill for at least 2 hours. Serve garnished with a sprinkling of cilantro and a few added drops of lemon or lime juice to taste.

This recipe serves: 4 | Preparation time: 10 minutes | Cooking time: 5 minutes

Cold Zucchini Soup with Cinnamon, Cumin and Buttermilk | Recipe by FoodFit

Silky Carrot and Ginger Soup

Ingredient List
1 Tbs. unsalted butter
1/2 small onion or 2 shallots, chopped
1 tsp. minced fresh ginger
3/4 lb. carrots, peeled, trimmed and chopped (1 1/2 cups)
1 1/2 tsp. light brown sugar
1/2 cup fresh orange juice
2 to 2 1/2 cups vegetable broth
2 Tbs. white rice
Salt and freshly ground white pepper to taste
2 Tbs. thick yogurt for garnish
1 Tbs. slivered mint leaves, optional

Directions
1. Melt butter in saucepan over medium heat. Add onion, and sauté, stirring often, 3 to 5 minutes, until translucent. Add ginger and carrots, and cook, stirring, 5 minutes more. Add sugar, and cook, stirring, 1 minute more; add orange juice; bring to a boil over medium-high heat, stirring bottom of pan with wooden spoon to deglaze. Cook until liquid reduces by about half, about 3 minutes.

2. Add broth and rice, and bring to a boil. Add salt and pepper, reduce heat to low, cover and cook about 30 minutes, or until carrots are very tender.

3. Put mixture in food processor (or in blender in batches), and purée until smooth. Adjust seasonings to taste. Heat through, garnish with dollop of yogurt and a sprinkle of mint leaves and serve. Serves 2 to 3.

Silky Carrot and Ginger Soup [via: Vegetarian Times]

Roasted Pumpkin Soup with Pepitas

Ingredients
1 pumpkin, about 2 to 2 1/2 lbs.
2 teaspoons canola oil
1 onion, chopped
1 celery rib, chopped
2 cups low-fat milk
2 cups water
2 tablespoons fresh lemon juice
1/4 teaspoon cumin
1 pinch allspice
2 tablespoons dry sherry or Marsala wine
sea salt to taste
freshly ground black pepper
2 tablespoons pumpkin seeds, for garnish

Cooking Instructions
1. Preheat the oven to 350°F.

2. Cut the pumpkin in half, scrape out the seeds, and place it, cut-side down, on a baking sheet. Bake for about 40 minutes or until tender and easily pierced with a fork. Allow the pumpkin to cool about 10 minutes before proceeding, as it will be easier to handle when it is not so hot.

3. While the pumpkin is baking, heat the oil in a small pan and stir the onion and celery for about 3 minutes or until softened and translucent.

4. Scoop the pumpkin pulp with a large spoon, put it into a large bowl and add the onion, celery, milk and water. Stir to combine. Ladle some of this mixture into a blender and puree it in batches, being careful not to overfill the blender. Strain the soup through a colander to remove any remaining fiber or seeds. Add the lemon juice, cumin, allspice and sherry or Marsala wine. Season to taste with salt and pepper.

5. Spread the pepitas or pumpkin seeds on a baking sheet and roast in the oven for 10 minutes or until toasted.

6. Reheat the soup, divide it among 4 warmed soup bowls and sprinkle with the toasted seeds.

This recipe serves: 4 | Preparation time: 15 minutes | Cooking time: 1 hour

Roasted Pumpkin Soup with Pepitas:Recipe by FoodFit

Creamy Spinach Potage

Sweeter, creamier and more flavorful than white potatoes, parsnips form the ideal vegetable base for a French potage, or thick, creamy soup. Choose small to medium parsnips that are heavy for their size, and slice them in uniform pieces for even cooking.


Ingredients:
2 tsp. olive oil
1 large onion, chopped (about 1 1/2 cups)
1 stalk celery, sliced (about 1/3 cup)
2 low-sodium vegetable bouillon cubes
1 1/2 lb. parsnips, peeled and sliced (about 4 cups)
3 cups baby spinach
1/3 cup low-fat plain yogurt
2 Tbs. low-fat milk or plain soymilk

Directions:
1. Heat oil in large pot over medium heat. Add chopped onion and celery, and cook 2 to 3 minutes, or until vegetables are softened. Add 6 cups water, vegetable bouillon cubes and parsnips. Bring to a boil. Reduce heat to medium-low, then cover and simmer 20 to 25 minutes, or until parsnips are tender.

2. Increase heat to medium-high, and stir in spinach. Cook 1 minute, or until spinach wilts but is still bright green.

3. Transfer soup in batches to blender or food processor, and purée until soup is smooth. (Or purée soup in pot using an immersion blender.) Season soup to taste with salt and pepper. Return soup to pot, and keep warm. If making soup ahead of time, refrigerate it until an hour before you plan to serve it, then warm soup over medium heat, but do not boil.

4. Just before serving, whisk yogurt and milk in small bowl until smooth. Serve bowls of soup topped with dollops of yogurt mixture.

Creamy Spinach Potage [Vegetarian Times]

Rustic Italian Minestrone

Ingredients
2 tablespoons olive oil
1 medium onion, chopped
1 large carrot, peeled and chopped
2 stalks celery, chopped
2 cloves garlic, minced
salt to taste
freshly ground black pepper
1 16-ounce can chopped tomatoes
5 cups low-sodium vegetable or chicken broth
1 tablespoon chopped fresh basil, or 1/2 teaspoon dried
1 tablespoon chopped fresh oregano, or 1/2 teaspoon dried
1 tablespoon chopped fresh parsley, or 1/2 teaspoon dried
1/4 pound fresh green beans, stemmed and cut into 1-inch lengths
1 16-ounce can cannellini beans, rinsed and drained
2 medium zucchini, quartered and chopped
1 cup raw, small, shell pasta
1/2 cup freshly grated Parmesan cheese

Cooking Instructions
1. In a large soup pot, heat the olive oil over medium heat. Add the onion, carrot and celery and cook for 5 minutes, or until the vegetables begin to soften. Add the garlic, season with salt and pepper and cook for 2 minutes more.

2. Add the tomatoes, vegetable or chicken broth and herbs, bring to a boil and turn down to a simmer.

3. Add beans and simmer for 2 minutes.

4. Add the zucchini and pasta and simmer for 10 minutes, or until all of the vegetables are tender and the pasta is al dente. Season with salt and pepper.

5. Serve the soup in large bowls with a sprinkling of Parmesan cheese.

This recipe serves: 8
Preparation time: 15 minutes
Cooking time: 20 minutes

Rustic Italian Minestrone Recipe [Recipe Brought to you by FoodFit]

Four-Way Onion Soup

Ingredients
1 tablespoon olive oil
4 large Vidalia onions, or other sweet onions, sliced into 1/4" rounds
1 bunch scallions, white parts only, sliced into rounds
4 large shallots, chopped
2 cups chicken broth or beef broth
salt to taste
freshly ground black pepper
4 slices French bread, toasted
2 tablespoons freshly grated Parmesan cheese
1/2 cup chopped chives

Cooking Instructions
1. In a large skillet, heat the olive oil over medium heat and add the onions, scallions and shallots. Cook slowly for a long time stirring occasionally until the onions are golden brown, about 1 hour. If the onions get too dry, add water to keep them from burning.

2. Add the broth and lower the heat to simmer for another 15 minutes.

3. Taste and adjust the salt and pepper.

4. Ladle the soup into 4 deep soup bowls and top with 1 slice of toast and a sprinkle of cheese. Garnish with fresh chives.

This recipe serves: 4
Preparation time: 30 minutes
Cooking time: 1 hour 15 minutes

Four-Way Onion Soup Recipe [Recipe Brought to you by FoodFit]

Acorn Squash and Apple Soup Recipe

Ingredients:
2 acorn squash, about 2 to 2 1/2 pounds total
1 tablespoon olive oil
1 onion, chopped
1 stalk celery, chopped
2 tart apples, such as Granny Smith, peeled, cored and chopped
salt to taste
freshly ground black pepper
1/4 teaspoon cumin
1/2 teaspoon curry powder
2 tablespoons dry sherry or white wine
4 cups low-sodium chicken broth or stock
1/4 cup low fat sour cream

Cooking Instructions:
1. Cut the acorn squash in half and microwave until tender and easily pierced with a fork, about 15 minutes. Let cool.

2. Meanwhile, heat the oil in a large soup pot over medium heat. Add the onion, celery and apples, and cook until soft and translucent, about 5 minutes.

3. Season lightly with salt and pepper, add the cumin and curry powder and cook for 2 more minutes.

4. Remove the seeds from the squash and discard them. Scoop the squash pulp out of the skin with a spoon and add it to the soup pot along with the sherry or white wine and cook for 2 or 3 minutes more.

5. Puree this mixture in a blender in batches, being careful not to overfill the blender and adding broth as needed. Strain the blended mixture through a colander to remove any remaining fiber or seeds.

6. Reheat the soup and add the remaining broth to adjust the consistency. Season with salt and pepper.

7. Serve the soup in warm bowls with a dollop of sour cream.

This recipe serves: 6 | Preparation time: 15 minutes | Cooking time: 30 minutes

Acorn Squash and Apple Soup Recipe [Recipe Brought to you by FoodFit]

Swiss chard and white bean minestrone

Minestrone is a delicious Italian vegetable soup that can be fancy and complex or laid back and unpretentious, like this recipe. The soup is beefed up here by serving ladles of the hot minestrone over thick and garlicky toasted ciabatta to mop up all the goodness. Serves 4.

2 tbs butter
1 onion, chopped
1 small bunch of Swiss chard (about 350g), finely chopped
1l vegetable stock
400g canned cannellini beans, drained but not rinsed and roughly mashed
4 thick slices of ciabatta
2 garlic cloves, halved
extra virgin olive oil, for drizzling
finely grated parmesan cheese, to serve
sea salt and freshly ground black pepper

Melt the butter in a saucepan over medium heat. Add the onion and cook for 4-5 minutes to soften. Add the Swiss chard and cook for 5 minutes, stirring often, until softened. Add the stock and beans and gently bring to the boil. Season with sea salt and black pepper.

Toast the ciabatta until golden on both sides. Rub the bread with the cut side of the garlic, then place each one in a serving bowl. Drizzle each piece of bread with olive oil and ladle over the soup. Sprinkle the parmesan on top and serve immediately.

Next time: It's easy to turn this into a satisfying pasta meal. Simply leave out the stock and add 400g cooked pasta shapes to the pan when you add the beans, season well with sea salt and black pepper and stir in some finely grated parmesan cheese for extra flavour.

Swiss chard and white bean minestrone [via Treehugger]

Spicy red vegetable soup

The colour of this fiery red soup is matched by a pleasing chilli kick, which can be adjusted according to your palate - just add extra chillies as required. Don't be put off by the cooking time - use it as an opportunity to do a few chores. Serves 4

60ml light olive oil
1 tbs soft brown sugar
1 red pepper, chopped
1kg roma or plum tomatoes, quartered
1 red onion
1 large red chilli, deseeded and chopped
2 garlic cloves, chopped
250ml vegetable... stock
4 slices of rye bread
50g soft goats' cheese

Preheat the oven to 180C (350F) Gas 4. Put the olive oil, sugar, pepper, tomatoes, onion, chilli and garlic in a roasting tin, toss everything together and cook in the preheated oven for 2 hours, stirring often, until the vegetables are really soft and starting to turn brown.

Remove the vegetables from the oven. Put the stock in a saucepan and stir in the vegetables. Spoon the mixture, in batches, into a food processor or blender and process until smooth. Return the soup to a clean saucepan and cook over a low heat for a few minutes until heated through.

Toast the rye bread and, while it's still warm, spread on the cheese. Float the toast on the soup to serve.

Ross Dobson on autumnal food | The Observer [via Treehugger]

Carrot and lentil soup

You'll need to use a variety of lentils here that will soften to a mush when cooked for a short time. French green lentils, or puy, will not work. Orange or red varieties are what's needed and they also help to create the rich autumnal colour. The taste of this soup belies the simplicity of its ingredients. Carrots can be very sweet and lentils are nutty and wholesome, so they make a perfect pair. For a simple twist on this great recipe, try adding a couple of tablespoons of good-quality curry powder to the onions at the early stage of cooking. Serves 4

3 tsp butter
1 red onion, chopped
1 garlic clove, chopped
2 tsp sun-dried tomato purée
500g carrots, grated
250g red lentils, rinsed and drained
1.5l chicken stock
125ml natural yoghurt
a handful of fresh coriander leaves, chopped

Heat the butter in a heavy-based saucepan over high heat. When the butter is sizzling, add the onion and garlic and cook for 4-5 minutes, stirring often. Add the sun-dried tomato purée and stir-fry for one minute. Add the carrots, lentils and stock to the pan and bring to the boil.

Cook at a rapid simmer for 40 minutes, until the lentils are soft. Spoon the soup, in batches, into a food processor or blender and process until smooth.

Return the soup to a clean saucepan and cook over a low heat for a few minutes, until heated through.Serve with dollops of yoghurt and the coriander sprinkled on top.

Carrot and lentil soup [via Treehugger.com]

Carrot and Coriander Soup

1 tbsp oil
2 onions, chopped
3 tbsp ground coriander
2 tbsp marjoram
6 cloves of garlic, minced
3 large carrots, chopped
1 sweet potato, chopped
8 cups vegetable stock
1/2 cup cilantro, roughly chopped
1/2 tsp sea salt
1/2 tsp cayenne pepper

1. Heat oil in pot and saute onions until soft, about 5 minutes
2. Add coriander, marjoram and garlic and stir for about a minute.
3. Add carrots. sweet potato and stock. Bring to a boil then reduce heat to a simmer. Cook until carrots and potato are tender, about 30 minutes.
4. Add cilantro, salt and cayenne pepper.
5. Puree using an immersion blender, or in batches in a food processor. [Serves 4]

TreeHugger Recipe of the Week: Carrot and Coriander Soup