Forks Over Knives: The Cookbook (27 page)

YOU MIGHT CALL this a “corny” chowder instead, because when I tell my two-year-old that I am making my “Heavenly and Heavily Herbaceous Cauliflower Crowded Chowder,” she cracks up. We always have a large quantity of broccoli and cauliflower stalks hanging around from other recipes. I slice off the outer fibrous side of the stems (all the green part for the broccoli) and chop the stalks into ¼-inch chunks. If you do not have leftover stems available, you can add more celery at the end of the cooking process, about 10 minutes before the chowder is done, or you can add chayote, kohlrabi, turnips, yellow beets, or fennel. I find the more vegetables in this soup, the better it tastes. If you’re caught with a bounty of fresh thyme and dill, this soup is also a great way of making use of them.

SERVES 4 TO 6

8 small Yukon Gold, white, or russet potatoes (about 2 pounds), cut into ½-inch chunks

½ small onion, peeled and chopped

3 ears fresh corn, kernels removed (about 1¾ cups), cobs reserved

2 medium carrots, peeled and diced

2 stalks of celery, chopped

¼ cup chopped red bell pepper

1 cup chopped broccoli and cauliflower stalks, outer fibrous parts removed and discarded (about ½ pound)

1 clove garlic, peeled and minced

2 tablespoons
 chopped
 thyme

⅛
teaspoon white pepper

2 teaspoons ground cumin

3 tablespoons chopped dill

Salt to taste

1.
In a large pot, combine the potatoes, onion, corn kernels and cobs, carrots, celery, pepper, broccoli and cauliflower, garlic, thyme, white pepper, cumin, and 6 cups water. Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 30 minutes, or until the vegetables are tender.

2.
Remove the corn cobs and let cool. Remove 1 cup of the soup and puree in a blender with a tight-fitting lid, covered with a towel. (If you like a thicker soup, puree 2 cups.) Return the pureed soup to the pot and add the dill. Scrape corn cobs with back of a knife to remove the creamy corn bits from the kernel, and add the bits to the pot. Stir well and season with salt.

Recipe by Julieanna Hever

SOOTHING AND SIMPLE, this soup is a great go-to recipe during the colder months for a warm pick-me-up.

SERVES 6

1 medium yellow onion, peeled and diced (about 1 cup)

3 celery stalks, diced (about 1 cup)

2 medium carrots, peeled and diced (about 1 cup)

6 cups
Vegetable Stock
, or low-sodium vegetable broth

2 small zucchini, diced

2 small yams, peeled and diced

4 bay leaves

2 tablespoons thyme

3 to 4 ears corn, kernels removed (about 2 cups)

4 cups packed spinach leaves

1.
Place the onion, celery, carrots, and ½ cup vegetable stock in a large soup pot and sauté over medium-high heat for 6 to 8 minutes, or until the onion is translucent.

2.
Add the zucchini, yams, bay leaves, thyme, and remaining broth and bring to a boil over high heat. Reduce the heat to medium-low and simmer for 20 to 30 minutes, or until the vegetables are tender.

3.
Add half the corn and cook for 10 to 15 more minutes. Remove the bay leaves.

4.
Puree the soup using an immersion blender or in batches in a blender with a tight-fitting lid, covered with a towel. Return the soup to the pot and add the remaining corn and spinach leaves. Cook for 5 more minutes, or until the spinach is wilted. Stir well and serve hot.

THIS SWEET AND savory soup could almost be a dessert soup, as ginger, nutmeg, and cinnamon are spices you find in many sweet potato and pumpkin pie recipes. The onion and garlic temper the sweetness, however, with a savory boost in this comforting recipe.

SERVES 6

1 large onion, peeled and diced

2 cloves garlic, peeled and minced

1 tablespoon grated ginger

1 tablespoon thyme

½ teaspoon ground nutmeg

1 teaspoon ground cinnamon

3 large sweet potatoes, peeled and diced

6 cups
Vegetable Stock
, or low-sodium vegetable broth

Zest and juice of 1 orange

1½ cups unsweetened plain almond milk

Salt and freshly ground black pepper to taste

1.
Place the onion in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the garlic, ginger, thyme, nutmeg, and cinnamon and cook for 1 minute. Add the sweet potatoes, vegetable stock, and orange zest and juice and bring the pot to a boil over high heat. Reduce the heat to medium and cook, covered, for 25 minutes, or until the sweet potatoes are tender.

2.
Puree the soup using an immersion blender or in batches in a blender with a tight-fitting lid, covered with a towel. Return the soup to the pot and add the almond milk. Cook an additional 5 minutes, or until heated through, and season with salt and pepper.

Recipe by Darshana Thacker

THIS DAIRY-FREE SOUP is nourishing, delicious, and surprisingly creamy.

SERVES 4

2½ cups butternut squash, peeled, halved, seeded, and diced (from about 1 medium)

1 large russet potato, diced (about 1 cup)

1 medium yellow onion, peeled and chopped (about ½ cup)

1 clove garlic, peeled and chopped

¼ teaspoon dried Italian herb mix, or a pinch each of oregano, basil, rosemary, and thyme

Pinch freshly ground black pepper, or to taste

¼ cup green peas

¼ teaspoon lime juice

Finely chopped parsley

1.
Bring 3 cups of water to boil in a large pot over high heat. Add the squash, potato, onion, garlic, herb mix, and pepper. Reduce the heat to medium and cook, covered, for 20 minutes, or until the vegetables are tender.

2.
Puree the soup using an immersion blender or in a blender with a tight-fitting lid, covered with a towel. Return the soup to the pot and add the green peas and lime juice. Cook an additional 5 to 7 minutes, or until the peas are tender. Serve hot, garnished with the parsley.

APPLES AND WINTER squash are the vegetables of the fall harvest, and the tart Granny Smith apple is a perfect balance for the earthy squash. Soup and a hearty salad make an easy, satisfying meal. Add dried cranberries and a few chopped walnuts to the salad for a beautiful, seasonal presentation.

SERVES 4

1 medium onion, peeled and diced small

1 large winter squash, acorn or butternut, peeled, halved, seeded, and cut into ½-inch dice (about 6 cups)

2 Granny Smith apples, peeled, cored, and diced

1 tablespoon curry powder

1 cup unsweetened apple cider

3 cups
Vegetable Stock
, or low-sodium vegetable broth

Pinch cayenne pepper

Salt to taste

Place the onion in a large saucepan and sauté over medium heat for 10 minutes, or until the onions are browned. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the squash, apple, curry powder, cider, vegetable stock, and cayenne pepper and bring to a boil over high heat. Reduce the heat to medium and cook, covered, for about 20 minutes, or until the squash is tender. Puree the soup using an immersion blender or in batches in a blender with a tight-fitting lid, covered with a towel. If necessary, return the soup to the pot to reheat. Season with salt.

A FEW YEARS ago my friend Elizabeth served this soup for Christmas dinner, and she made it vegan for me. I thought I had died and gone to soup heaven! It was creamy without any dairy, and full of flavor without a lot of complicated ingredients. This is a recipe you have to try.

SERVES 4

1 medium yellow onion, peeled and finely chopped

1 stalk celery, finely chopped

1 medium carrot, peeled and finely chopped

1½ tablespoons
 minced
 sage

1 tablespoon
 minced
 thyme

1 bay leaf

⅛
teaspoon ground cloves

4 to 5 cups
Vegetable Stock
, or low-sodium vegetable broth

One 15-ounce can chestnut puree

Salt and freshly ground black pepper to taste

2 tablespoons finely chopped parsley

Place the onion, celery, and carrot in a large saucepan and sauté over medium heat for 15 minutes, or until the onions are tender and starting to brown. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the sage, thyme, bay leaf, cloves, and vegetable stock. Bring the pot to a boil over high heat and whisk in the chestnut puree. Season with salt and pepper and cook for another 5 minutes. Serve garnished with the chopped parsley.

PORCINI MUSHROOMS ADD an earthy richness to any dish—they’re well worth their slight expense. If you can’t find cremini mushrooms, use button mushrooms instead.

SERVES 4 TO 6

1 large yellow onion, peeled and chopped

2 medium carrots, peeled and diced

2 celery stalks, diced

8 ounces cremini mushrooms, sliced

2 cloves garlic, peeled and minced

2 tablespoons
 minced
 thyme

2 teaspoons
 minced
 rosemary

2 bay leaves

5 cups
Vegetable Stock
, or low-sodium vegetable broth

½ ounce dried porcini mushrooms, soaked for 30 minutes in 1 cup of water that has just been boiled

3 cups cooked
barley

Salt and freshly ground black pepper to taste

Place the onion, carrots, celery, and cremini mushrooms in a large pot and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the garlic, thyme, rosemary, and bay leaves and cook for another minute. Add the vegetable stock, porcini mushrooms and their soaking liquid, and bring to a boil over high heat. Reduce the heat to medium low and cook, covered, for about 20 minutes, until the mushrooms are cooked through. Add the cooked barley and cook another 10 minutes. Season with salt and pepper.

TOASTED SPICES AND chipotle peppers give this soup its smoky flavor, and the orange juice and zest really brighten it up. Serve this soup with
Whole-Grain Corn Muffins
and a salad.

SERVES 4

1 large yellow onion, peeled and diced

1 large green bell pepper, seeded and diced

3 cloves garlic, peeled and minced

1 tablespoon cumin seeds,
toasted
and ground

1 teaspoon dried Mexican oregano, toasted

1 teaspoon coriander seed, toasted and ground

1 dried chipotle pepper, halved, toasted in a dry skillet for 2 to 3 minutes, soaked in cool water for 15 minutes, and chopped

1 cup orange juice

Zest of 1 orange

4 cups cooked
black beans
, or two 15-ounce cans, drained and rinsed

Salt and freshly ground black pepper to taste

Place the onion and green pepper in a large pan and sauté over medium heat for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the garlic, cumin, oregano, coriander, and chipotle pepper and cook for 2 minutes. Add the orange juice, orange zest, beans, and enough water to cover the beans by 3 inches. Bring the soup to a boil over high heat. Reduce the heat to medium and cook, covered, for 25 minutes. Season with salt and pepper.

SWEET POTATO AND smoked paprika give a twist to this otherwise everyday split pea soup. The sweet potato almost melts into the soup, giving it a creamy texture, and the flavors are even better the next day. You could also add spinach or mustard greens to this recipe for even more whole-food health benefits.

SERVES 6

1 large yellow onion, peeled and diced

1 medium carrot, peeled and diced

1 celery stalk, diced

3 cloves garlic, peeled and minced