The Art of Soup — fresh organic soups

Soup is an easy, delicious way to nourish the body.

by Stan Kalson — 

Soup is an easy, delicious way to nourish the body. Generally, all you need are the basics: fresh organic vegetables, legumes, grains and meats. I remember when growing up, walking into our home and smelling a pot of soup cooking. Soup and a slice of old-world, hard-crusted bread was a satisfying meal.

At The Art of Soup, in Phoenix, Janet and Ed Van Winkle have created a place to enjoy organic soups, salads and frittatas — heart-healthy cuisine. Here are a few The Art of Soup recipes to try:

Black Bean Soup

Ingredients:

  • 2 tablespoons olive oil
  • 1 medium red onion, finely chopped
  • 1 to 2 jalapeños, heat value to taste
  • 3 cloves of garlic, minced
  • 1 tablespoon ground cumin
  • 2 cups dried beans soaked overnight, cooked, then added to the soup with bean broth
  • 2 cups vegetable stock
  • 1/4 teaspoon finely chopped cilantro
  • 1/2 teaspoon kosher salt
  • Pepper, to taste

Instructions:

Clean and rinse beans. Cover with water; soak in refrigerator overnight. Drain and rinse the beans; put in a stockpot; cover with cold water and cook until tender. Do not salt the beans until finished cooking. While the beans are cooking, heat the oil in a heavy, large stockpot over medium-high heat. Add onions, chili, garlic and cumin. Sauté until tender. After the beans are fully cooked, add to the sautéed mixture. For a thinner soup, add vegetable stock. Stir and mix well. Reduce the heat to medium-low, cover and simmer 15 minutes until the flavors blend. Mix in the cilantro. Season with salt and pepper. Can be served with a spoonful of plain yogurt or sour cream and tortilla chips. Brown rice also can be added. Makes one quart.

Red Lentil Soup

Ingredients:

  • 4 tablespoons olive oil
  • 1 large onion, finely chopped
  • 4 cloves garlic, minced
  • 1 can tomato paste
  • 1 teaspoon cumin
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground chili powder
  • 1 quart vegetable stock
  • 2 cups water
  • 1 cup red lentils (rinsed and cleaned)
  • 2 large carrots, peeled and finely diced
  • 3 stalks celery, finely diced
  • 4 tablespoons cilantro

Instructions:

In a large pot, heat the oil over a high heat. Add the onions and garlic; sauté until soft. Stir in the tomato paste, cumin, salt and chili powder, and sauté for a minute longer. Add the broth plus two cups of water, lentils, carrots and celery. Bring to a simmer and partially cover the pot, reducing the heat to medium low. Simmer 30 minutes or until the lentils are soft. If you like thicker soup, puree half the lentils with vegetables. Before serving, stir in cilantro. Makes one quart.

Vegetable Chili

Ingredients:

  • 1-1/2 cups dried beans (mixed, pinto or beans of choice)
  • 1 tablespoon olive oil
  • 1 chopped red or yellow onion
  • 5 cloves of garlic, minced
  • 2 teaspoons chili powder, heat value to taste
  • 2 teaspoons ground cumin
  • 2 cups fresh tomatoes, chopped or 14.5 ounces canned tomatoes
  • 1 cup water
  • 1 red or yellow bell pepper
  • 1 small to medium zucchini, chopped
  • 1 cup corn kernels
  • 1 cup chopped white mushrooms
  • 1/2 cup chopped cilantro

Instructions:

Soak beans overnight. Cook beans, to be added to the vegetables when done. (You can substitute one 15-ounce can beans with liquid.) Heat the oil in a pot and sauté onions, garlic, chili powder and cumin. Sauté over medium heat until the onions are soft. Add remaining ingredients, including drained cooked beans. Bring to a boil, reduce heat and simmer for 20 minutes. Serve over brown rice and garnish with cilantro. For chicken chili, add homemade chicken soup instead of water.

 

Stan Kalson is the founder and director of the International Holistic Center, Inc. and has been active in the Greater Phoenix holistic community for 32 years. www.holisticresources.org or 602-266-1160.

Reprinted from AzNetNews, Volume 28, Number 2, Apr/May 2009.

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