Tag Archives: soup

Recipe, Soup

False Alarm Chili

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Late work day? This “False Alarm Chili” is just the thing to set the night in motion…and take the stress off of you! (N.B. For an alternate chili that uses the traditional kidney beans, see the post for Chili Con Carne.) I call it “False Alarm Chili” because you get all the flavour, and none of the heat!

2 large cans crushed tomatoes
1 small can tomato paste
1 large can tomato puree
3 tbsp minced garlic
3 cans of black beans (drained and rinsed)
2 large onions, minced (separated)
1 tbsp oil
2 lbs 93% lean ground beef
5 tbsp chili powder
1 tbsp ground cumin

In a large pot, mix all the canned tomato products, garlic, black beans, and 1 1/2 of the minced onions. Bring to a boil, then back the heat off and reduce to a simmer. Cover, and stir occasionally.

In a large skillet, heat oil until it shimmers. Add the reserved 1/2 minced onion and sauté until translucent but not browned. Add the ground beef and break up any large pieces. Sprinkle over chili powder and cumin, and cook until no longer pink.  (Using beef this lean means you will not have to drain it, and therefore not waste your spices as they would normally drain off in the fat!)

Add the spiced meat and onion mixture to the larger pot. Stirring occasionally, allow to simmer for 15-20 minutes.

This recipe can also be made the night before, stashed in the fridge, and reheated the next day to allow the flavours to commune.

(The honesty in me comes out when I have to share that I actually took the last harvest of the season in fresh tomatoes and used it in place of the 2 cans of crushed tomatoes. Cored and peeled, I cooked them down and made my own red sauce which can be used for pizzas, pastas, or in this case, chili!)

I can’t give a serving, because whenever I serve this, people always want seconds (and thirds!) Serve with grated cheese, sour cream, chopped scallions, and black olives as toppers. Oh, and regular saltines (or even oyster crackers) are a welcome accompaniment as well.

(And there’s nothing wrong if you want to have your favourite frosty malt beverage along with, just please remember to enjoy such things responsibly.)

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Recipe, Soup

Guilt Free Soup

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Guilt Free Soup

1 medium onion, chopped
1 clove garlic, minced
3 large carrots, chopped
2 ribs celery, chopped
4 tbsp. Parmesan cheese
1/4 tsp. butter
2 c. vegetable broth
1 lb russet potatoes, diced
2 tbsp Italian seasoning
1/4 tsp fresh ground pepper
1 1/2 tsp kosher salt
2 cups skim milk

In a soup pot, sauté onion, garlic, carrot, and celery in 1 tbsp olive oil until tender (about 5 minutes). Add broth, potatoes, Italian seasoning, salt, and pepper; cook 15 minutes. Add milk and cheese; heat until almost boiling.

Serves 4.

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Recipe, Soup

Chili Con Carne

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Chili Con Carne

1 lb 93% lean ground beef (or ground turkey breast or ground chicken breast)
14 oz dark red kidney beans (drained and rinsed)
28 ounces diced tomatoes (or 2 14 oz cans of petite diced Italian tomatoes)
16 oz water
1 small can tomato paste
1 large onion, minced
4 cloves garlic, minced
4 tbsp chili powder
1/8 – 1/4 tsp cayenne pepper (depending on your tolerance for heat)
4 ounces of grated cheese (Reduced fat Cheddar or Mozzarella are popular)

In a large soup pot over medium heat, brown meat of choice along with onion, garlic and chili powder.

Spoon off any excess fat (there should only be a minimal amount of this), and then add the rest of the ingredients except cheese. Cover and bring up to a simmer, leaving the lid slightly askew so that the pot does not boil over. Allow to simmer for 30-60 minutes. (N.B. The chili flavour actually is better if you can make this they day before and refrigerate over night.)

This recipe may be modified with the addition of other vegetables as desired; diced carrots are nice, as are sliced, sautéed mushrooms, diced green peppers, or even jalapeños.

Serve with crackers, over mashed potatoes, in a hollowed out bread bowl, or as a filling to baked potatoes. Top with 1 oz grated cheese.

Serves 4.

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Recipe, Soup

Fiery Sweet Potato Soup

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Fiery Sweet Potato Soup

1 tbsp vegetable oil
2 medium onions, minced
2 cloves garlic, minced
1 tsp Kosher salt
2 tsp dried oregano leaves, crushed
6 cups vegetable stock
4 cups peeled sweet potatoes (cubed 1/2 inch in size) (about 1 large sweet potato will lend this much)
2 dried ancho chile peppers
1 or 2 jalapeño pepper, finely chopped (depending on your tolerance for heat)
2 cups whole corn kernels
1 tsp grated lime zest
2 tbsp freshly squeezed lime juice
2 roasted red peppers, cut into thin strips
Finely chopped cilantro

In a stock pot, heat oil over medium heat and add onions, stirring, until softened. Add garlic, salt and oregano, stir, and cook for an additional minute. Add vegetable stock and stir until well combined.

Soak the dried chile peppers in boiling water for 30 minutes, making sure they remain submerged (you may need to place a weight of some sort on top of them). Discard liquid and stems. Pat dry with a paper towel and chop coarsely. Add to soup pot, along with jalapeño pepper(s).

Add cubed sweet potatoes and stir. Cover and bring to a simmer until sweet potatoes are tender and flavours have married. This will take about 25-30 minutes.

Transfer soup to a blender and puree in several batches (as a hint, cover the top of the blender with a kitchen towel to prevent the hot soup from exploding all over!) Return to pot, add corn, lime juice and lime zest. Cover and simmer for 10 minutes or until corn is tender.

Garnish in individual bowls with strips of roasted red pepper and cilantro.

Serves 6.

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Recipe, Soup

1-2-3-4-5 Leek & Potato Soup

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1-2-3-4-5 Leek & Potato Soup

1 cup of Fat Free Half & Half
2 large leeks, halved lengthwise, thinly sliced
3 cups of chicken stock
4 ounces Canadian Bacon, diced
5 medium russet potatoes, peeled, diced

Spritz bottom of soup pan with cooking spray. Add leeks and cook for three minutes, or until slightly translucent. Add potatoes and chicken stock. Bring to a simmer, and cook for 20-25 minutes, until potatoes are fork tender. Add Fat Free Half & Half and Canadian Bacon. Stir to combine, allow to heat through. Season, as desired, with salt and pepper. Makes four servings.

NB: You may omit Canadian bacon, substitute vegetable stock for the chicken stock, and use soy milk in place of the half and half for a completely vegetarian option.

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Recipe, Soup

Spicy Beef and Broccoli Soup

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Spicy Beef and Broccoli Soup

2 tbsp Olive Oil
1 lb lean sirloin, cut into small cubes
1 small white onion, minced
2 cloves garlic, minced
28 oz reduced sodium chicken broth
1/8 tsp cayenne pepper
1/4 tsp crushed red pepper flakes
1 tsp coarsely ground black pepper
2 tbsp Italian Seasoning
1 tsp ground celery seed
1 lb broccoli florets
1 lb Russet potatoes, julienned (a food processor with a 4mm julienne blade makes quick work of this)
Parmesan cheese shavings

In a large soup pan, heat olive oil until the surface shimmers. Add beef, onions and garlic. Stir to break beef cubes apart and sauté until brown, 5-6 minutes

When beef is nicely browned, add chicken broth and using a wooden spoon or heat proof spatula, scrape the bottom of the pan to release the fond (that’s the French term for the yummy flavour that has formed, as a brown substance, on the bottom of the pan).

Next, add spices and potatoes, stirring to incorporate. Bring to a boil, then turn heat back to a simmer. Cover, slightly askew and allow to cook for 20-25 minutes.

Add broccoli, stir to combine. Cover, and cook 5 minutes more.

Serve in bowls topped with shavings of Parmesan cheese. Garlic toast rounds may be served in lieu of croutons.

Serves 4.

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