Category Archives: soup

Black Bean Soup

vegetarian black bean soup

Everyone in my family has turned vegetarian. They saw a film called Cowspiracy and immediately decided meat was out. I’m proud of their choice and now cook only vegetarian meals. It’s a healthy, earth-friendly, inexpensive diet. We eat more fiber. We lower our carbon footprint. (Full disclosure: I get my meat fix privately, hunkered over the occasional hamburger in a restaurant. Or I make a few strips of bacon to have with my eggs. The family tolerates me being an omnivore.)

Cooking without meat poses challenges I hadn’t anticipated. It’s not a deprivation kind of challenge. It’s that I sometimes lack ideas. When we’re tired and I need to throw together a fast meal, I can’t just throw a slab of animal protein in a pan. One has to think.

In winter, I often want soup. But I don’t want it to be a production. This is the recipe to turn to for a pantry soup, something you can whip up on a weekend morning to enjoy for lunch. It makes great leftovers.

black bean soup ingredients

When making a soup, stay in categories of flavor. This one is kissed by Mexico, with a little bit of heat and spice, crunch and corn from quick fried tortilla strips, and those earthy black beans. Other soups tend towards Asia, with a complex broth (enhanced by soy sauce, ginger and nutritional yeast – a trick I learned from Deborah Madison whose cookbooks I couldn’t live without), and items from the “ethnic” section of your supermarket (think tofu, bean sprouts, fish sauce). My default is Mediterranean flavors: root vegetables sautéed with garlic, sage and/or rosemary, blended with a simple vegetable broth and topped with crispy fried croutons.

bay leaf mediterranean flavors
Some soups don’t need broth at all. The vegetable flavors are distinct enough to carry their own weight. For example, Jerusalem artichokes are one such ingredient. Bay leaves (above) add flavor but be sure to remove them before you blend the soup.

quick vegetable broth ingredients

When you need a vegetable broth, please don’t buy it packaged. They taste awful. Instead, make a 30-minute homemade stock. In a stock pot with a splash of olive oil, sauté about 6 cups of chopped vegetables (onion, celery, carrots and garlic, at least; leeks, turnips, parsley stems and much more will add complexity). After about 5 minutes, add 8 cups of cold water. Bring to a boil, then simmer for 25 minutes. Strain. Done.

winter soup from canned beans with flavorful toppings

 

Black Bean Soup
Serves 6-8

5 tablespoons olive oil, divided
2 medium white onions, trimmed and peeled, cut into chunks
4 cloves garlic, peeled
1 jalapeño pepper, trimmed (seeded if you want less spicy heat)
2 cans black beans (25-ounce cans)
½ cup canned tomatoes
1 small onion
1 tsp. dried oregano
1 tsp. ground cumin
Kosher salt and freshly ground black pepper, to taste
2-4 cups chicken or vegetable stock, or water
Sour cream, one spoonful to garnish each bowl (skip, if you’re vegan)
Fried tortilla strips, for garnish
½ cup cilantro leaves, for garnish
Red chili pepper, minced, for garnish
Lime, squeezed on top before serving, for zing

Heat 3 tablespoons of olive oil in a medium skillet over a high heat. Cook onions until blackened in parts, about 10 minutes. Add garlic with jalapeño in the last few minutes of cooking, to char slightly. Transfer to a food processor or blender, and purée until very smooth, at least 2 minutes. If needed, add a little stock to loosen the mixture for easier blending.

While the vegetables are cooking, put the beans with their liquid, and tomatoes, into a food processor or blender. Purée until very smooth, about 2 minutes. If needed, add a little stock to help liquefy and blend the beans. Transfer to a bowl.

Cut the small onion into a fine dice. Heat 2 tablespoons of olive oil in a 4-qt. saucepan over medium-high heat. Add onions, oregano, cumin, salt and pepper, and sauté until onion is soft but not brown, about 5 minutes. Stir in the pureed beans and the vegetable purée. Add stock – if you want a thicker soup, add less stock – and bring to a boil; reduce heat to low, and simmer, stirring occasionally, until slightly reduced, about 20 minutes. Taste and season with salt and pepper.

To serve, divide soup among bowls and spoon in sour cream. Scatter tortilla strips, cilantro leaves, and minced chili pepper. Squeeze a little lime juice on top.

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Filed under Appetizer, dinner, Lunch, Recipes, soup, vegan, vegetables, vegetarian, winter

Spicy Zucchini Soup

vegan vegetarian gluten-free spicy zucchini soup

Every summer, my inner beach bum emerges and I toy with the idea of ditching everything and finding a beach shack to call home. Not a responsible, reasonable idea, I know. My safe solution is to cook summer foods until the last local tomato drops from the vine. To wear sandals well into October (no, not with socks). To swim in the ocean after Columbus Day.

zucchiini summer squash

Before you fall headlong into the realm of autumn (pears, chestnuts, leeks, etc.), stretch out summer by using all the great produce still plentiful in the markets. There are still summer squashes to be cooked, ears of corn to be shucked. It’s not over yet!

Tired of zucchini after the seemingly endless supply of it these past months? Try this simple, fast puréed soup. It’s packed with vegetables, has no dairy or gluten (if you care) and the spices elevate the soup to an exotic-seeming, Goa-inspired velouté. Serve chilled on an Indian summer day or hot to warm you from inside. The bright green color takes it way beyond the usual soggy pile of sautéed zucchini that gives this vegetable a bad name.

cinnamon coriander fennel cumin pepper caraway seeds

Eminently flexible, this recipe withstands all sorts of adaptations. Try making it with butternut squash (much more autumnal). Use leeks or parsnips instead of zucchini. In fact, this is like a master-puréed-vegetable-soup recipe, with an Indian kick. No canned chicken stock needed. Just vegetables, water and spice. The toasted nuts add depth and make it feel special.

Go to the farmer’s market and buy a box of summer squash. Make boatloads of this soup and freeze portioned containers. There will come a cold day in December and you will have this soup, feel a flash of summer, and share a meal with your inner beach bum.

blended spicy zucchini soup

 

Spicy Zucchini Soup with Toasted Almonds
Adapted from Martha Stewart

Serves 4-6

2 tablespoons olive oil
1 medium-sized onion, chopped roughly
1 tablespoon salt
2 garlic cloves, chopped roughly
1 teaspoon mild curry powder, preferably homemade (recipe below)
1½ pounds zucchini, trimmed and cut into chunks
1 potato (about 6 oz), peeled and cut into chunks
4 cups water
1/3 cup sliced almonds, toasted, for garnish

Heat olive oil in a large saucepan over a medium heat. Add chopped onion and cook for 5 minutes or until softened, stirring occasionally. Sprinkle with salt and add garlic. Stir to combine and cook about a minute. Add curry and stir, then add zucchini and potato. Sauté for five more minutes.

Pour water over vegetable mixture and turn up heat, bringing the mixture to boil. Lower heat and simmer about 10 minutes, or until potato is just tender.

Transfer in batches to a blender (never more than 1/2 full, to avoid messy, painful accidents), blending until smooth and creamy. Serve hot or cold, with toasted almonds as a garnish.

 

turmeric ginger cayenne spices to make homemade curry powder

 

Curry Powder

Everyone has a recipe for this spice blend. Mine is culled from Madhur Jaffrey and Peter Berley, two chefs I admire. Making your own blend has the advantage of tasting fresh and lively, and allowing you to amplify certain flavors to your liking. Cayenne equals heat so if you like a lot, add more. Invest in a simple coffee grinder (about $20) and dedicate it to spices.

2 tablespoons whole coriander seeds
1 tablespoon whole cumin seeds
½ cinnamon stick
1 teaspoon caraway seeds
1 teaspoon fennel seeds
1 teaspoon peppercorns
5 whole cloves
1 teaspoon whole mustard seeds (brown or yellow)
1 teaspoon ground ginger
1 tablespoon ground turmeric
¼ teaspoon cayenne pepper

Heat a small, cast iron skillet over medium-low heat. Add coriander, cumin, cinnamon, caraway, fennel, peppercorns, cloves and mustard seeds. Stir until spices smell toasted and fragrant, about 2 minutes. Turn out onto clean plate to cool.

Transfer spices to coffee or spice grinder and grind finely. Add ginger, turmeric and cayenne and stir to combine. Use a clean glass jar to store the spice blend and keep in cool, dry place for up to 2 months.

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Filed under Appetizer, fall, Lunch, Recipes, soup, summer, vegan, vegetarian