Conscious Kitchen: Soup's On

Enlarge Image Image Gallery Hearty, healthy Three Sisters Soup is an all-in-one meal. Photo By Joe Lavine

Article Tools

Image Gallery

Print

E-mail

Comments

RSS

Soup is the ultimate winter comfort food, warming to both body and soul. It’s even better when it’s made from scratch using wholesome ingredients, brimming with nutrients.

Just as herbal teas extract medicinal properties from herbs, a good soup stock holds nutrients extracted from vegetables. While simmering, the vegetables impart flavor to the broth and offer up their valuable nutrients to the liquid. Homemade stock is the perfect vehicle for sneaking some highly nutritional foods into your family’s diet. Beyond the typical, everyday vegetables, several more exotic additions to your stock pot will boost nutrition even more. Try adding the Chinese herbs astragalus and codonopsis, seaweeds such as kombu and dulse, dried nettles or nutritional yeast. All are available at your local health-food store.

Three Sisters Soup
Serves 4 

"Three sisters" refers to the wonderful combination of beans, corn and squash—foods traditionally grown and consumed together by many American Indian tribes.

3/4 to 1 cup dried pinto (or other) beans, soaked overnight in 4 cups water
1 acorn squash
1 to 2 tablespoons butter or olive oil
1 onion, diced
Pinch sea salt
1 large carrot, diced
3 to 4 cloves garlic, minced
1 rib celery, diced
3 to 4 cups vegetable stock
1 cup corn off the cob (or frozen)
1 teaspoon dried or 2 tablespoons fresh thyme
Sea salt and freshly ground black pepper, to taste

1. Drain and rinse soaked beans. Put them in a pot and cover with water by an inch. Bring to a boil and simmer for about 45 minutes or until tender but not mushy. Add more water if necessary.

2. While beans are cooking, cut squash in half and scoop out seeds. Bake squash halves, cut side up, in a 375-degree oven for about 45 minutes, or until tender.

3. Heat butter or oil in a large saucepan. Add onions and a pinch of salt and sauté over medium heat, stirring often, until golden, about 10 minutes.

4. Add carrot, garlic and celery, and sauté over medium heat, stirring occasionally, for another 5 to 10 minutes.

5. In the meantime, scoop cooked squash out of shell. Add squash to onion mixture and mix well, smoothing out any large lumps. Rinse and drain cooked beans.

6. Add stock and bring to a boil. Turn down heat and add beans, corn and thyme. Simmer, covered, for another 15 minutes, stirring occasionally. Add salt and pepper to taste, and serve hot with crusty bread.

Faux Chicken Soup 
Serves 4

This easy, well-loved soup is great with a grilled cheese sandwich. You can put it together in no time if you have vegetable stock on hand.

RSS | Comments | E-mail | Print