West African Peanut Soup

west-african-peanut-soup

So I’m in a peanut butter phase at the moment, we are talking about right out of the jar with a spoon phase… So when I found this recipe (here) at cookieandkate I fell in love. (I haven’t actually made it jet since it’s soo freaking warm in Berlin… but as soon as the temperature dropps...)

West African Peanut Soup

  • 6 cups low sodium vegetable broth
  • 1 medium red onion, chopped
  • 2 tablespoons peeled and minced fresh ginger
  • 4 cloves garlic, minced
  • 1 teaspoon salt
  • 1 bunch collard greens (or kale), ribs removed and leaves chopped into 1-inch strips
  • ¾ cup unsalted peanut butter (chunky or smooth)
  • ½ cup tomato paste*
  • Hot sauce, like sriracha (AKA rooster sauce)
  • ¼ cup roughly chopped peanuts, for garnish
INSTRUCTIONS
  1. In a medium Dutch oven or stock pot, bring the broth to a boil. Add the onion, ginger, garlic and salt. Cook on medium-low heat for 20 minutes.
  2. In a medium-sized, heat-safe mixing bowl, combine the peanut butter and tomato paste, then transfer 1 to 2 cups of the hot stock to the bowl. Whisk the mixture together until smooth, then pour the peanut mixture back into the soup and mix well. Stir in the collard greens and season the soup with hot sauce to taste. Simmer for about 15 more minutes on medium-low heat, stirring often. Serve over cooked brown rice if you’d like, and top with a sprinkle of chopped peanuts.

pics from Cookie+kate

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How to make a no fail soup – a guide for every beginner

Soup is certainly the most flexible and easy thing you can cook at home. Homemade soups are very nutritious and satisfying, so follow these 5 steps and you’ll be able to improvise a good homemade soup from scratch in no time:

1. Start with a little fat and a lot of flavor: cook one or two aromatics (garlic, ginger, onions, or shallots) in a little olive oil or butter. It takes just a few minutes to give a solid background to your soup.

2. Add the seasoning. This can be as basic as salt and freshly ground pepper from the mill or a spice mix. A good citrus zest or a dried bay leaf will do it nicely too. Try to add fresh herbs at the last minute for a better effect. Slightly heat your aromatics until you can smell their fragrance.

3. Stir in the liquid. Add stock, water, juice, wine, beer, or whatever combination of liquids you like.

4. now it’s time to add your main ingredients. Put the longest cooking time ingredient first, then go for the shortest. If you want your vegetables to melt into the soup, add them early. As opposite: for a fresh a crisp bite, add them at the last minute. When you recycle cooked leftovers, add them at the very end.

5. Taste your soup continuously as you go along. Dip your spoon into the pot frequently. Readjust your ingredients and correct the seasonings. Don’t be afraid: it’s only soup!

6. Serve your soup directly or blend it with your hand blender for a rustic texture. You can add a dollop of cream to add some smoothness.

Read More at Eatwell101 and find a bunch of delicious soup recipes on the same site :)

Bean Chili with Walnuts & Chocolate

When it get’s cold I start eating soup, beans, lentils, potato.. or just whatever I can find in my fridge! When I found this recipe at “Green Kitchen Stories” I knew it was something I had to try.. I mean Chili, beans, walnuts AND Chocolate?? That’s pretty much everything I love… Enjoy

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Bean Chili with Walnuts & Chocolate
Serves 6-8

2 tbsp extra virgin olive oil, ghee or coconut oil
1 large yellow onion, peeled and finely chopped
2 cloves garlic, peeled and finely chopped
2 tsp cumin seeds
1  fresh chili, minced (more if you like it spicy)
1 tsp ground paprika
1 tsp dried oregano
2 bell pepper, red & yellow, finely chopped
1 carrot, finely chopped
1 parsnip, peeled and finely chopped
2 large stalks of celery with top greens, finely chopped
150 g raw walnuts, very finely chopped
800 g cooked mixed beans (adzuki, kidney, black eye, borlotti)
2 x 400 g cans whole plum tomatoes
1 cup (240 ml) water
2 tsp salt
1/2 cup (120 ml) red wine or balsamic vinegar
1/2 cup coffee (optional)
70 g 80% dark chocolate, broken in pieces

For serving
1 bunch of fresh cilantro, coarsely chopped
1/2 cup plain yogurt
1 lime, quartered
4 corn tortillas, toasted

Start by preparing all vegetables. Heat oil in a large thick-bottomed saucepan or dutch oven. Add onion, garlic, cumin, chili, paprika and oregano, and let fry for a couple of minutes, stirring occasionally, until the spices smells fragrant. Be careful so they don’t burn. Add bell pepper, carrot, parsnip and celery, let cook for another couple of minutes. Add walnuts, beans, tomatoes, water and salt and let cook for 30 minutes more. Now add red wine, coffee and chocolate, stir around carefully and let cook for 5 more minutes. Taste and season with sea salt and freshly ground pepper. Serve in bowls with a dollop of yogurt, fresh cilantro, lime and toasted corn tortilla.

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Maple Butternut Squash and Parsnip Soup

So this is the season where I pretty much only eat food containing butternut squash, maple, apples or mushrooms (there are some lentils in the mix..) When I found this recipe on healthy green kitchen I knew we’d be best friends…

It’s also great the next day (if not even better..) in school… one minute in the microwave and you are in soup-heaven!

Recipe for Maple Butternut Squash and Parsnip Soup

Yield: serves 6-8

Choosing organic ingredients ensures your soup will be the healthiest it can be.

Ingredients:

*2 tablespoons butter
*2 tablespoons olive oil
*2 leeks, bottom parts only, cleaned well and coarsely chopped
*2 fat garlic cloves, peeled and minced
*about 6 cups peeled and seeded butternut squash, cut into 1-2 inch cubes
*2 large parsnips, peeled and coarsely chopped (or use carrots)
*1 cup dry white wine (ex. Chardonnay)
*6-8 cups chicken or turkey stock, preferably homemade (or use vegetable stock or water or a combination of stock and water)
*1/2 cup cream or whole (not “lite”) coconut milk
*1/2 cup pure maple syrup
*Sea salt and freshly ground pepper, to taste

Directions:

1. Heat butter and oil in a large soup pot over medium heat. Add leeks and garlic and sauté, stirring frequently, for a few minutes.

2. Add squash and parsnips and cook for another few minutes. Add the wine and bring to a boil. Cook until it has all but evaporated, 8-10 minutes.

3. Add the stock and/or water and bring to a boil. Reduce the heat and simmer for 30- 40 minutes or until the vegetables are very soft. Remove from heat.

4. Purée the soup using an immersion blender or, if you do not have an immersion blender, allow soup to cool a bit before transferring it in batches to process in a blender or food processor. Return puréed soup to the pot and add cream or coconut milk and maple syrup. Heat over low heat until warmed through, adding more cream or stock, if necessary, to achieve the desired consistency.

5. Add salt and pepper to taste, and serve hot.

Red Lentil Soup

You know those days when you have absolutely nothing in you’re fridge?? That is today… And what to you do when that happens (I don’t mean cereal…) You make some soup!

Post image for Recipe: Healthy & Hearty Red Lentil SoupHealthy & Hearty Red Lentil Soup
Serves 4

Ingredients

1 cup uncooked red lentils
1/2 cup cooked brown rice
1 quart low sodium, organic chicken or vegetable broth
2 cups water
2 medium carrots, cut up
2 stalks organic celery, cut up
1 cup organic baby kale
1 cup organic baby spinach
1 tablespoon olive oil
1 teaspoon garlic powder
Sea salt and fresh ground pepper to taste

Directions

1. In a medium pot, bring 2 cups water and 2 cups chicken broth to a boil. Add in lentils, reduce to medium heat, and cover until beans soften and begin to blend in with the liquid, about 15-20 minutes.  Add in more chicken/vegetable broth if necessary.

2. In the meantime, sauté celery and carrots with olive oil in a medium saucepan over medium heat for 5-10 minutes or until slightly softened. Add in spinach and kale with a little chicken/vegetable broth until greens are wilted, about 5 minutes.

3. Once the lentils are fully cooked, transfer the sautéed vegetables into the pot and reduce heat to low. Add in cooked brown rice, garlic powder, and sea salt and fresh ground pepper to taste. Stir it all up and you’re good all set!

Laila’s Arabic Lentil Soup

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Serves 2

Ingredients
1 tablespoon olive oil
1 small onion, peeled and diced finely (1/2 cup when diced)
1 medium carrot, peeled and diced (1/2 cup when diced)
1-2 cloves of garlic, peeled and chopped
½ heaping cup dried green or brown lentils
½ teaspoon ground cumin
Salt to taste

Method
Heat olive oil in a medium heavy bottom sauce pan. Add the diced onions and cook on medium heat till soft and translucent.

Then add carrot and garlic and sauté till garlic is fragrant, about 30 seconds.

Now add the lentils and cumin and stir for 10 seconds.

Pour in 3 cups of water. Bring to a boil. Then reduce heat to simmer, cover the pan, and cook till the lentils are soft. This will take about 30 minutes.

If the soup needs more water while cooking, add more water one cup at a time, letting the soup come to a boil after each addition of water. (I used a total of 5 cups of water). How much water you need, will depend on how thick you like your soup, the lentils you are using and also the type of pot you are using. Just add the extra water one cup at a time till you get the desired consistency. And remember, the soup will thicken up when you mash the lentils.

When the lentils are done, they should be cooked and soft but should still be holding their shape.

At this point, turn off the heat. Using a potato masher, mash some of the lentils. I like to mash a third of the lentils, and leave the rest unmashed. If you want a smoother and thicker consistency, simply mash up more of the lentils.

Serve hot garnished with chopped cilantro or parsley or red chili flakes and some crusty bread or pita on the side.

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This soup looks great, found here