African Peanut Soup

If you like peanut butter and a bit of spice, this is a great way to get both.  High in vitamin C and the nuts give a protein boost.  This is a soup I just love!

• 1 tsp veg oil
• 1/4-1/2 tsp cayenne
• 1 tsp grated pealed ginger root (optional)
• 1 c chopped carrots
• 4 c vegetable stock or water
• 2 c chopped sweet potatoes
• 2 c tomato juice
• 1 c smooth peanut butter
• 1 c scallions or chives

Heat oil and saute onions till soft. Stir in cayenne and ginger. Add carrots and saute 3 minutes.

Mix in potatoes and stock. Bring to a boil and simmer for 15 minutes until veggies are tender.

Puree in blender or in the pan with immersion blender. Return to pan and add peanut butter.

Once blended test for salt and sweetness.  You can add sugar/agave/honey if you like.

Sweet Squash Soup with Quinoa

This is one of my all time favorite soups, especially in winter.  With its apricot nectar it really is a sweet treat.  I love quinoa and squash.  While most soups take a few hours to develop this is done in an hour from prep to table.  I suggest serving with a savory bread or dehydrated crackers. Use any squash you like; Delicata for a less sweet outcome and butternut for sweetness.  In Summer I add summer squashes and in winter I add greens.

Ingredients

• 1/3 c finely chopped shallot or onion
• 2 tsp oil of choice
• 32 oz broth
• 1 can apricot nectar
• 1 lb winter squash peeled, seeded and cubed
• 3/4 c rinsed quinoa
• 1 tsp cumin
• large handful of chopped greens or 2 little zucchinis cubed (optional)

Directions

1. In medium saucepan cook onion in oil until soft (stir frequently).
2. Add squash, cumin, broth, quinoa and nectar. Bring to a boil.
3. Reduce heat and simmer, covered for 5 minutes.
4. Add greens or zucchini and simmer for another 10 minutes covered or just simmer additional time to develop flavors and cook quinoa.
5. Season to taste with salt and pepper.  Serve!

Italian Sausage Shepherd's Pie

This is a wonderful meal that is really quite easy to prepare.  Everyone will be impressed by the twist on this old classic.

• 4 carrots chopped bite sized
• 2 parsnips chopped bite sized
• 1 medium onion chopped
• 3 cloves garlic chopped
• 6 Italian Sausages Sliced into 1 inch Pieces
• 1/2 cup flour
• 3 cups water
• 1/4 cup Worcestershire Sauce
• 4 tbs soy sauce
• salt and pepper to taste
• leftover mashed potatoes

Preheat oven to 400 degrees.  In a bowl toss parsnips and carrots with 2 Tbs olive oil.  Sprinkle vegetables with salt and bake on a cookie sheet until fork-tender; about 25 minutes. 

Meanwhile, heat 2 tbs olive oil in large skillet. Add onion and garlic and saute until just tender and then add sausage. Cook sausage until browned and onions are caramelized.  Add flour and stir for 1 minute on medium heat. Add wet ingredients and stir until bubbling. Add roasted veggies and stir.

Pour into baking dish and cover with mashed potatoes. Reduce heat to 375 and bake for 30 minutes or until potatoes begin to brown..

Cooking definitions:

saute- To cook food quickly, using a small amount of fat/oil  without browning.  It helps cook flavors together. It is important not to over crowd ingredients when sauteing. 

fork-tender- When something is cooked to the point that a fork easily penetrates it all the way through.

Heavenly Tomato Soup

This is a family favorite.  It is so easy and quick.  Unlike a lot of soups who take hours for flavors to develop, this is a quick jaunt from pot to bowl. You can top it with chicken, tofu, or shredded beef.

• 2 tbs olive oil
• 1 carrot chopped
• 1 med onion chopped
• 2 cloves garlic minced
• 1/4 c flour
• 28 oz can of whole tomatoes or 3 pints of your canned tomatoes or 4 1/2 cups peeled cored chopped fresh tomatoes
• 16 oz vegetable/chicken broth
• 1 tbs Italian herbs or 6 leaves fresh chopped basil
• 1/4 cup heavy cream
• salt and pepper to taste

Heat olive oil in pan and add carrot, onion and garlic.Saute until onion is tender. Add flour and stir till veggies are coated.  The little bit of flour helps to cut the acidity a bit and make the soup thicker.

Add tomatoes, stir and heat through.  Add broth and spices. break up tomatoes and simmer covered, stirring occasionally, for 20 minutes.  

Puree soup in small batches in blender or with immersion blender in the pan.  Add cream, heat through and serve.

Cook's Notes

• If it is still too tart I add 1 tsp brown sugar/honey/agave nectar.
• Add 1/4 c Parmesan with cream for a spin.
• add minced sun dried tomatoes with herbs for a little kick.
• 1/4 tsp chili flakes really makes it zippy.