SOUPS.....SOUPS.......and MORE SOUPS.

[LibbyD]

Gazpacho

Ingredients:

1 C. finely chopped, peeled tomato
1/2 C. finely chopped green pepper
1/2 C. finely chopped celery
1/2 C. finely chopped cucumber
1/2 C. finely chopped onion
2 tsp. chopped parsley
1 tsp. chopped chives or green onion tops
1 small clove garlic, mashed
3 T. wine vinegar
2 T. oil

1 tsp. salt
1/4 tsp. pepper
1/2 tsp. Worcestershire sauce
2 C. tomato juice

Seasoned croutons (Phase 2-3)
____________________________________

Combine all ingredients except croutons. cover and chill for at least 4 hours. Serve in chilled cups topped with seasoned croutons. Keeps well for several days in the refrigerator. For best results, chop, don't blend the ingredients.

Serves 6

[LibbyD]

Red Lentil and Bulgar Porridge

Not sure, but think the bulgar makes this a Phase 2 meal.
This will cure whatever ails you.

1-1/2 C. red lentils (dry lentils don't require soaking overnight)
3 C. water
1 C. coarse bulgar
2 C. very hot water
1 tsp. salt or to taste
3 T. olive oil
1 tsp. crumbled dried red chili, hot red pepper flakes or hot paprika
1 tsp. ground cumin
2 medium onions, halved and finely sliced
_________

Bring water to a rolling boil. Add the lentils, lower the heat, cover and simmer for about 15 minutes. the lentils will disintegarate into a lovely pale yellow cream.
While the lentils are cooking, mix the bulgar in a bowl with the hot water.
Set aside to let the grains absorb all the water.
When the lentils are done and very soft, add the bulgur to them together with any leftover soaking liquid and the salt to taste.
Stir to mix well. Cover the soup and keep in a warm place.

In a skillet over medium-high heat, saute the onions in the olive oil, stirring frequently until the onions are soft and golden brown (about 15 minutes).
Add the cumin midway through the cooking. At the end, when the onions are golden, take them off the heat and stir in the chili.
Then stir the onions into the soup.

If the soup is too thick and porridgy for your taste, add 1/4 to 12 C. boiling water. Heat the soup to serving temperature, but DO NOT cook again.
Serve immediately. Makes 6 servings.

[Redrabbit]

Does anyone know how to combine threads? I started another soup thread and would like to combine it with this thread. Anyone know how?

[recipelover]

I don't know how, but I did add this link for soups at the bottom of your thread. I will do the same here by linking this thread to your list of recipes:

Link to another thread about soups (Redrabbits Soup Recipes):

http://www.southbeach-diet-plan.com/for ... hp?t=19242

[LibbyD]

Oh fantastic.......more soups! Great appetites think alike!

Good idea to link the soup threads, thanks.

[LibbyD]

Vegetable Beef Stew

1/2 lb. lean chunks of stew meat
1 lg. onion, chopped
2 carrots, chopped
2 cloves of garlic
green beans (or other green veggies), chopped
1 can butter beans (drain liquid from the can first)
4 to 6 C. V-8 juice (add one cup water for every 4 C. V-8 used)
water
salt & pepper to taste

In your stew pot add a little oil and just brown the meat on all sides.
To that add the onion and garlic, cook and stir until softened.

Then add the V-8 (add one cup water for every 4 C. V-8 used).
Now add your other ingredients, cover and turn heat to just above simmer for 30 minutes or longer.
I use a pressure cooker and it's done in 20 minutes.

[Kati08]

As for combining another thread. You can copy and paste it. Here is a recipe to add to this soup thread.

Portuguese Sausage and Bean Soup

1 lb Portuguese Linguica (Or use turkey Italian Sausage or Kielbasa)
1 onion chopped
2 ribs celery diced fine
3 carrots, diced
3 cans chicken broth
3 cans Great White Northern Beans, rinsed and drained
bay leaf
salt and pepper to taste
1/2 tsp Italian Herbs
splash oive oil

Cook onion and celery in olive oil until clear. Meanwhile cut sausage into small pieces and add to pot. Add broth and carrots and seasonings and bring to a boil; reduce heat and simmer until carrots are tender. Add beans and heat through.

[Qu3st]

Lightly Spiced Tomato Soup

1 C. finely chopped onions
1-2 T canola oil
1 small chile, seeded and minced (or a pinch of cayenne)
1 tsp. ground cumin seeds
1/2 tsp. turmeric
1/4 tsp. ground cardamom
1/8 tsp. ground cloves
6 C. tomato juice (46oz. can)
1 C. water or vegetable stock
____________________________

In a small soup pot, saute the onion in oil until translucent.
Add the chile and spices and saute another minute, stirring constantly.
Add the tomato juice and water and simmer for about 20 minutes.

Serve topped with a dollop of sour cream.

Also good with poppadums on the side. (Thin, lentil-based wafers available in Indian and Asian groceries, and many supermarkets. Cook them in an inch of hot oil for a few seconds before serving). This addition is for Phase 2-3 ONLY.

Made this one last night. The soup is exactly how it is titled. It is a tomato soup with some noticable but light flavors. A simple way to add some variety to a simple soup.

Things to note about this recipe:
1. Not sure what is considered a "small Chile". I used a 1.5 inch long green jalapeno. I didn't notice any real spicyness form it though (not even my 8 year old did!).
2. Not sure if you should use low sodium or normal tomato juice. I'd say normal sodium for some more flavor.
3. I'd go with the vegetable stock instead of the water.
4. Ground cardamom is expensive! It was $11 a bottle at a local supermarket. However I found a slightly larger bottle of it in the organic foods section of the market for only $7. Who would have thought better could be cheaper! Also ground cloves are pretty expensive also (glad I had some already).

Tonight we make another soup.. news tomorrow

[LibbyD]

What a terrific review! Great info about the cost and availability of ingredients too. Very helpful, thanks! I assume you enjoyed it?

I think any kind of pepper would be fine, although I guessed it meant a small hot red pepper since the recipe suggested Cayenne as an alternative. Still not too hot or spicy but a slightly different flavor than a jalapeno I'll bet. Also would use some V-8 juice with the plain tomato juice for a little more kick, but not so much that the other spices are drowned out. Or throw in a few sun dried tomatoes to deepen the flavor.

I like the creaminess of the canned tomato soup and so would add a dollop of lite sour cream to it before serving.

[Qu3st]

Egyptian Bean and Vegetable Soup (Ful Nabed)

Ingredients:

1 C. chopped onions
2 garlic cloves, pressed
1/4 C. olive oil
1 tsp. ground cumin seeds
1-1/2 tsp. sweet Hungarian paprika
1/4 tsp. cayenne
2 bay leaves
1 large carrot, chopped (Phase 2 only)
1 C. chopped fresh tomatoes
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3-1/2 C. vegetable stock
2 C. canned or cooked fava beans
1/4 C. chopped fresh parsley
3 T. fresh lemon juice
Salt and pepper to taste
Fresh mint leaves
_________________________________

In a large soup pot saute the onions and garlic in the olive oil until the onions are translucent.
Add the cumin, paprika, cayenne, bay leaves, and carrots and cook on medium heat for 5 minutes.
Stir in the chopped tomatoes and vegetable stock and simmer until the carrots are tender, about 15 minutes.
Finally, add the cooked fava beans and the parsley and lemon juice.
Add salt and pepper to taste.
Garnish with fresh mint leaves.

This is traditionally served with pita bread (Phase 2 or 3 only)

Glad you liked the last post

Made this soup last night (did I mention I was making soups all this week?).

This is a pretty simple but tasty soup. Things of note:

1. I was unable to find " sweet hungarian paprika" in 2 different markets, so I used normal paprika. Seemed to work ok, though I could see a little more sweetness being a good thing.

2. I found two varieties of fava beans to choose from. One was in the ethnic foods area, it was green fava beans from a company in holland. The other was progresso brown fava beans. I wasn't sure how much I needed to get two cups, the 1 can of brown beans seemed like it wouldn't be enough, but two seemed like to much. So i went with the green ones since 1 jar of those was more than 1 can of the other, but less than two. In the end I had more beans than I needed... One day I'll figure it out. As far as the green fava beans go, I can't realy say if they were a better choice. I have never had fava beans before. However they seemed to be less full of paste inside their shells than a normal beans would be (kidney, canalloni). I think next time I will try the brown ones.

3. If you prepare the soup as recommended it will be a bit spicy. It doesn't seem so bad that a normal person would mind it, but I think some kids might complain.

What soup will I make tonight.......

[LibbyD]

Like Acorn Squash? Here are a couple of delicious sounding recipes, but will take some time. (Winter squashes for P2-3 only...due to higher glycemic index than other squashes).


Acorn Squash Soup
Ready in: 2-5 hrs

Ingredients:

3 acorn squash
3 carrots, scraped and sliced
1 medium onion, sliced
3 1/2 cups canned chicken broth, divided
1/3 cup water, divided
2 tablespoons butter substitute
1 tablespoon ww flour
1/2 cup dry sherry
1 teaspoon salt
1 teaspoon black pepper
1/8 teaspoon paprika
1 pinch ground allspice
1/2 teaspoon nutmeg
1 cup ff half-and-half
Fresh thyme for garnish

Cut squash in half, remove seeds. Bake in shallow pan in 350-degree oven for 55 minutes. Place cooked squash halves on paper towels on baking board and allow to cool. Scoop out the pulp and reserve; discard the shells.

Cook carrot and onion in boiling water 12 to 15 minutes, drain. Combine 1/2 of carrot mixture, 1/2 squash pulp, 1/2 cup chicken broth, and 1/2 the water in an electric blender, cover and process until smooth. Place puree in crockpot or large saucepan. Repeat procedure with the remaining carrot mixture, squash pulp, 1/2 cup chicken broth and water, then add to crockpot or saucepan.

Melt margarine in another saucepan over low heat, add flour and stir till smooth. Add flour mixture to pureed squash and carrots, along with remaining 2-1/2 cups chicken broth, sherry, salt, pepper, paprika, allspice and nutmeg. (You can place crockpot of soup in fridge overnight and bring it out in morning to begin simmering while you are at work.)

If you are using a large saucepan instead of a crockpot, just heat the soup for a few minutes at this point. When ready to serve, stir in half-and-half. Place soup in tureen or individual bowls and garnish with fresh thyme springs.

_______________


Italian Pork, White Bean and Acorn Squash Stew

Use a pressure cooker as well as canned rather than soaked beans and you can cut the time in half (and the meat comes out more tender too). This one is deeeeelicious!


Ingredients for this heavenly Italian stew:

2 cups dried Italian white beans (or use 2-3 cans of white beans, drained)
2 tablespoons olive oil
2 pounds boneless, country-style pork spareribs, cut into 1 1/2-inch pieces. Remove as much of the fat as you can.
1 medium onion, chopped
1 carrot, chopped
1 celery stalk, minced
3 garlic cloves, sliced thinly
4-5 cups homemade chicken stock or canned broth
1 1/2 cups canned tomatoes with juices
1 tablespoon (packed) chopped fresh sage or 1 teaspoon dried
1 1/2 cups 1/2-inch cubes peeled acorn squash
2 tablespoons minced fresh Italian parsley


Preparation:
Place Italian beans in large bowl. Cover generously with cold water and soak overnight. Drain beans in colander. Rinse them well until all foaminess is gone. (This is the sugar that keeps Beano in business).

Cook the beans in plain water for 1-1 1/2 hours. No salt. This helps to tenderize the beans, especially at high altitudes. Heat 1 tablespoon of olive oil in a heavy large skillet over high heat. Add the pork in batches and brown on all sides.

Transfer pork to heavy large pot or Dutch oven. Season with salt and pepper.

Heat remaining 1 tablespoon oil in same skillet over medium-low heat. Add onion, carrot, celery and garlic and sauté until soft, about 10-15 minutes. (The longer you cook vegetables such as these over relatively low heat, the more of their delicious, fabulous smelling juices they will release).

Transfer vegetables to pot with pork. Pour 1 cup stock into skillet and bring to a boil, scraping up browned bits from the pork. Add deglazing liquids from skillet, remaining 4 cups stock, beans, tomatoes and sage to pot.

Cover pot and simmer stew 1 hour, stirring occasionally (20 minutes with a pressure cooker).

Uncover pot and simmer 15 minutes to reduce liquids.

Add squash and simmer until beans, pork and squash are tender, about 30 minutes longer and, bada bing! You've got a truly delicious Italian stew.

Transfer this wonderful Italian soup creation to some authenic italian soup bowls and get ready for the praise that is sure to come your way.

Garnish with fragrant Ialian parsley and serve it.

This is a fair amount of work, I'll give it that, but you will find that it has been well worth the effort. Italian beans are cannellini, etc. You can use navy or great northerns if need be.


[/u]

[Kati08]

Just made the Cabbage, Leek and Butter Bean soup today and it was delicious. Thanks LibbyD for posting it!!! This thread is awesome!!!

[LibbyD]

Thanks for that positive feedback Kati. I'm so glad you enjoyed it.
It's become one of my favorites, although there are so many good soup recipes in this forum I'll be trying new soups until I'm too old to stir the pot.
I recently tried the Italian Pork, White Bean and Acorn Squash Stew posted above, and LOVE IT! I used the shortcut version and it took about an hour. Like many soups, it's even better the next day.

[LibbyD]

Here's a link to a thread on Indian Dahl (lentil) Soup that is good for P1.

http://www.southbeach-diet-plan.com/for ... hp?t=20103

[LibbyD]

These soups look wonderful. They are for P2-3 only due to the use of fruit and/or winter squashes which have a limited use in SBD (higher glycemic index than other squashes).

This was posted by Cockermom :

This is my all-time favorite winter comfort food ... Squash Soup. The one teaspoon of butter spread out (pardon the pun!) over the extent of the entire recipe is negliable and adds to the onion preparation - if it makes you 'nervous' then feel free to substitute your favorite non-trans fat spread or just use oil. I love to use leeks in preparation of this recipe but regular white onions work as well.

Squash Soup

3-3/4 pounds butternut squash
1 acorn squash (about 1-3/4 pounds)
"I Can't Believe It's Not Butter" Spray
1 teaspoon butter + 2 Tablespoons extra virgin olive oil
1/2 teaspoon kosher salt
1/8 teaspoon white pepper
1/4 teaspoon ground nutmeg
1 white onion (about 4 ounces) peeled, trimmed & finely diced
1/4 teaspoon ground ginger
1/8 teaspoon ground cardamom
4 cups fat-free chicken stock or vegetable stock
1 cup fat-free half & half
1 sprig fresh rosemary

Preheat the oven to 350 degrees F.

Cut each squash in half and discard the seeds. Spray cut sides with I Can't Believe It's Not Butter spray. Season with salt, pepper, and nutmeg. Arrange the squash cut side down on a rack placed in a baking tray and bake until tender (about 1-1/2 hours). Cool, scoop out the insides of the squash, and puree the flesh in a food processor. Reserve. You should have about 4 cups of pureed squash.

In a medium stockpot, melt the teaspoon butter and heat olive oil. Over low heat, sweat the onion - Do NOT allow it to brown. Add the pureed squash and cook over very low heat until heated through,stirring occasionally. Do NOT allow the mixture to bubble up. Season with the salt, pepper, ginger and cardamom.

Pour in the stock and bring to a boil, still over low heat, stirring often. Cook about 20 minutes.

In a small saucepan, heat the half & half with the rosemary sprig. Remove the spring and pour the half & half into the soup. Transfer to a blender (or use a hand-held blender) and process, in batches, for 2 to 3 minutes. At this time adjust the seasonings to taste.

This is wonderful served with a dollop of cranberry relish in the middle of the bowl of soup and sprinkled with a few toasted walnuts or pecans, whichever you prefer. Toasting the nuts intensifies the flavor of the nut and allows you to use just a few for garnish.

Cranberry Relish
In a small saucepan mix 2 cups fresh cranberries, 1/2 cup Splenda and 3 Tablespoons lemon juice; bring to a boil and lower to a simmer. Cook until the mixture is thick and the berries are glazed. Allow to cool. Transfer to a covered container and refgigerate till needed.

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And this one was posted by Kai.

Butternut Squash and Apple Bisque

1 small yellow onion, chopped
1 rib of celery, chopped
1 carrot, chopped
1 tbsp olive oil
1 butternut squash, peeled, seeds removed, chopped
2 tart green apples, peeled, cored, chopped
3 cups chicken broth (or vegetable broth if vegetarian)
Pinches of nutmeg, cinnamon, salt and pepper
Low-fat sour cream (for garnish)

Combine olive oil, onion, celery, and carrot in a large saucepan or Dutch oven. Cook for 5 minutes. Add squash, apples, and broth. Bring to boil. Simmer for 15 minutes or until squash is soft. Purée in a blender or food processor. Add spices to taste. Reheat in pot if needed and top with dollop of sour cream.

Serves 4