soup – Move Well with Amy Rizzotto

July 1, 2017

Spicy Cucumber-Kohlrabi Gazpacho (gluten-free and vegan)

You know those times when you think you’re eating something really healthy and then you realize there’s all kinds of hidden food bombs lurking within? Gazpacho might just be one of those great deceivers. It is for me!

Every time I eat a light, delicious gazpacho I forget that most of the time they contain stale bread as a thickening agent. The horror! Now, I’m not gluten-free – in fact I make my own sourdough bread every other week and eat the darn stuff daily – but I don’t like feeling duped by my soup.

In light of this sense of gastronomic justice, I experimented with using Kohlrabi – German for “cabbage turnip” – as a thickening agent…and it worked!

Kohlrabi is not a root vegetable but in fact a member of the brassica family – along with brussels sprouts, broccoli and cauliflower. It grows above ground and is loaded with minerals like copper, potassium, manganese, iron, and calcium, as well as vitamins, such as vitamin C, B-complex vitamins, vitamin A, and vitamin K. It’s flavor is – in my opinion – unremarkable. So, dress it up in cucumber and spice and let’s call it a day!

Spicy Cucumber Kohlrabi Gazpacho

{Makes 4 servings.}

Ingredients:

1 bulb of kohlrabi
2 large organic cucumbers
1 1/2 cups unsweetened plain almond milk
1 serrano chile
1 Tbs champagne vinegar (or rice vinegar)
1/4 cup good olive oil
Juice of 2 limes (plus the zest of 1)
1 large clove of garlic
Sea salt and pepper to taste
1/2 cup toasted slivered almonds (for garnish)
1/2 cup basil (for garnish)

Directions:

PREP: Trim, peel and roughly chop the kohlrabi and cucumbers. Set aside a half a cup of the cucumbers and chop that portion into small cubes. Seed and halve the serrano. Set aside one half and slice thinly for garnish later. Peel the garlic. Cut the basil into small ribbons and set aside for garnish later.
ASSEMBLE: Place all ingredients except the slivered almonds and cucumber, serrano and basil you have set asside for garnish in a high-speed blender. Purée until smooth (note: if you have an older blender you may need to strain the gazpacho with a skimmer or mesh bag to eliminate inconsistencies in texture).
SET: Pour into an airtight container and refrigerate for at least an hour (or up to overnight!) before serve to allow the flavors to meld (note: it will get spicier with time).
SERVE: Place 2 Tbs of cubed cucumber in each bowl and ladle gazpacho on top. Garnish with 2 Tbs of basil ribbons, 2 Tbs of slivered almonds and serrano slices to taste. Drizzle a little extra olive oil and dust with freshly ground black pepper for even more taste impact.

February 23, 2017February 23, 2017

Something for Sundays: Nourishing Miso Breakfast Soup

One of my all-time favorite detox recipes is this Nourishing Miso Breakfast Soup. Okay, okay, so it’s not exactly a big batch recipe – though you could totally prep all ingredients except the eggs, broth and miso in advance of your work week – but it is easy like Sunday mornings are supposed to be. In under 30 minutes (20 once you get it down), you’ll have a warm, healthy and savory breakfast that will change the way you thing about this meal. If you simply can’t get behind the soup for breakfast thing, this also makes a super quick and convenient weeknight dinner. Go on, get outside your box and try something a little different!

February 1, 2016

Thai Coconut Lemongrass Soup with Shrimp

When you know you’re about to get snowed in, it helps to have a plan for what you’re going to eat when you’re all cooped up. Once it became clear that DMV meteorologists had actually gotten predictions for the Jonas Blizzard right, we knew we were in for a doozy. Queue the mass rush to grocery stores and empty shelves in the days leading up to any actual precipitation. Thanks to my abnormal, self-employed schedule I got to hit up the grocery stores when there weren’t as many folks there and get all the ingredients I needed to bring my culinary vision to life. My biggest meal prep take-away? Plan ahead and get it done early so you don’t have holes in your pantry or refrigerator.

For me it wasn’t hard to decide on a menu, but if you struggle with that it helps to scour your favorite food blogs for ideas. I knew I wanted to make soul and belly warming meals that would make forced nights in feel special. I also needed them to be hearty enough to refuel us after all our shoveling.

Night one was a really tasty (and pretty spicy) Thai coconut lemongrass soup which I’ve mapped out for you below. The following night was pan-seared chicken thighs with caramelized onions, roasted beets and a side of sautéed mushrooms and kale. Breakfasts were protein-heavy. One morning we did eggs in a hole (so much fun if you’ve never tried) and the next we lightened things up with green smoothies. Warm, hearty, and healthy meals. Check, check!

Thai Coconut Lemongrass Soup with Shrimp

Makes 4 meal-sized portions

Ingredients:

1 – 14 oz can full-fat coconut milk
1 – 14 oz can “lite” coconut milk
2 cups chicken or vegetable stock
1 Tbs coconut oil
2″ grated fresh ginger root
2 cloves of garlic
1 Tbs red chili paste
1/2 large red onion, peeled and finely diced
2 stalks dried lemongrass
1 red pepper, finely diced
2 cups brown, white or shiitake mushrooms, rinsed, dried and sliced
2 lbs large uncooked shrimp, tail-on
1/2 cup cilantro
1/2 cup toasted cashew pieces
2 limes
1 serrano pepper, seeds removed and sliced thinly
2 cups cooked brown rice (optional: make a blend of brown rice, quinoa and amaranth for a more hearty flavor)

Directions

In a large, heavy-bottom pot, sauté the ginger, garlic, Thai chili paste and red onion in coconut oil over medium heat for approximately 5 minutes, or until the onion is tender. Season to taste with salt.
Add in coconut milk, stock and lemongrass and bring to a low boil. After a 3-5 minutes, add the red pepper and mushrooms. Cook another 3 minutes, then add the shrimp and cook for another 3-4 minutes or until the flesh of the shrimp is opaque.
Spoon a 1/2 cup of rice into each bowl and ladle soup over it. Squeeze half a lime over each serving. Garnish with fresh cilantro, toasted cashew pieces and hot pepper slices to taste.

August 24, 2015

Chilled Spinach Detox Soup for your Meatless Monday

Whether you’re a vegetarian, vegan, conflicted omnivore or ardent carnivore, it doesn’t hurt to give yourself at least one day each week where you focus on a plant-based diet. I love the Meatless Monday movement for this very reason. It’s approachable, non-preachy and good common sense. I’m completely inconsistent with my posts to this end and am way overdue in offering a new recipe for you all.

As some of you know, I am a big believer in whole foods, home cooking-focused detoxes. I’ve guided over 100 different folks from all over the country through my seasonal detoxes over the course of the last two years and really enjoy coming up with meals that are simple, tasty and clean. My latest 4-day detox includes the following recipe. If you want to buy the self-guided version it’s now available through my online store.

I love picking up ingredients for this and all detox recipes from my local farmers market. Food is always better – both in taste and nutrient density – when locally grown with less transport and shelf time.

Chilled Spinach Detox Soup

{makes 4 side portions or 2 mains}

Ingredients:

1 Tbs olive oil
1 Tbs organic unsalted butter
2 small sweet onions (the size of baseballs)
2 cloves of garlic
1/2 tsp sea salt
1/2 tsp muchi curry powder
4 cups chicken or vegetable stock
Juice of 1/2 lemon
5 oz baby spinach
2 sprigs fresh thyme leaves
Freshly ground pepper to taste
Top with a couple tablespoons of low-fat, plain Greek yogurt

Directions:

Sauté onions in butter and oil over medium heat until soft, adding a generous pinch of salt as you stir.
Add curry powder and garlic. Sauté another minute until fragrant.
Add stock and simmer for 10 minutes.
Add spinach and thyme and simmer another 5 minutes. Remove from heat and let cool.
Blend until smooth.
Served hot or chilled and garnish with yogurt and ground black pepper. Stir well and enjoy!

March 17, 2015

Curried Kabocha Squash and Celeriac Soup

March started out on an arctic foot. Freezing temperatures, icy sidewalks, and a wintry mix welcomed us to this transitory month where winter and spring face off creating job security for meteorologists and sidewalk umbrella vendors alike.

If you’re still in hibernation mode like me you’re going to love this warming soup recipe. It’s simple to make but layered with complex flavors that take it beyond your average creamy vegetable soup. It’s light enough to be an appetizer but works just as well as a main when paired with a hefty hunk of good sourdough bread and a side salad.

Much of the subtle complexity of this soup comes from the star ingredient: kabocha squash. Kabocha squash is a type of Japanese squash with a sweet flavor akin to butternut squash, though it looks more like a small, green pumpkin. It has only 2/3 the calories of butternut squash per serving and is packed with beta-carotene which our bodies convert into Vitamin A and is essential for healthy white blood cells, a strong immune system, and good vision. Combined with antioxidant-rich curry leaves, which also deliver a rich, savory meets spicy meats sweet flavor, kabocha squash will help warm your body and keep seasonal sickness at bay.

Curried Kabocha Squash and Celeriac Soup

Ingredients:

2 Tbs Olive Oil
1 Yellow Onion, chopped
2 Cloves of Garlic, thin slices
2-3 Tbs Sherry Cooking Wine
1/2 Celeriac Root (~1 1/2 cups), peeled and chopped
1 Kabocha Squash (~2 1/2 cups), peeled and chopped
1 1/2 – 2 Tbs Muchi Curry Powder
1 Tbs Dried Oregano
Sea Salt and Pepper to taste
4 Cups Chicken Stock
1 Tbs Ghee (or Butter)
1 Cup Low-Fat Milk

Directions:

Heat a large saucepan over medium high heat. Add olive oil, turn down to medium and sauté onions and garlic until onions are translucent and garlic is fragrant but not burnt (approximately 5-7 minutes).
Deglaze bottom of pan with sherry.
Add chopped celeriac root and kabocha squash, curry, oregano, salt and pepper. Toss in onion garlic until evenly combined.
Add chicken stock. Cover and bring to a boil. Reduce to a simmer until a fork easily pierces the squash and celeriac but they aren’t falling apart (approximately 15 minutes).
Remove from heat. Add ghee and milk. Stir until combined.
Using an emersion blender while still hot (or standing blender once slightly cooled) puree soup mixture until smooth.
Taste for salt, spice, and acid balance. Add a little more salt and pepper, a hit of your favorite spice, or a touch more sherry if need be.
Enjoy!

Note: If you want to make this vegan, simply exchange butter for coconut oil and cow’s milk for coconut milk.

September 1, 2014

Labor Day Special: Summer Peach Gazpacho

Though summer is officially over as of today, I’m still basking in the beauty of its fresh, seasonal produce thanks to my weekly deliveries from From the Farmer. For most, soup and summer aren’t exactly two peas in a pod. There is, however, one exception to this dissonance–gazpacho. Gazpacho is technically any cold soup using raw vegetables and thus technically, as you’ll see, mine is not a purist’s gazpacho.

Last summer, I made another gazpacho on the blog that was a little more hearty and classic in its preparation and flavor profiles. This time around I wanted to usher in fall by adding a little more warmth and depth to this otherwise light and refreshing soup–don’t worry, it still delivers on those fronts too. By grilling the peaches and roasting the vegetables you bring out the natural sweetness of the produce and infuse the finished dish with a little je ne sais quoi.

This gazpacho, much like my last, is still loaded with heart-healthy tomatoes. Tomatoes are an excellent source of Vitamin C, folate, potassium and, perhaps most significantly, the antioxidant compound lycopene. Lycopene has been linked to a reduced risk of cardiovascular disease and certain kinds of cancer.

Summer Peach Gazpacho

{makes 8 servings}

what you’ll need.

2 large ripe peaches
2 Tbs olive oil
8 ripe tomatoes (roma, plum or small/medium round ones will do)
4 cloves of garlic
2-3 cups of water (depending on your preferred consistency)
2 jalapenos
1 red onion
1 large bunch fresh cilantro
Juice of 2 lemons
Zest of one lemon
1 bell pepper
1 avocado
2 Tbs sherry vinegar
Sea salt and pepper to taste
Optional: add 1-3 tsp cumin for a smoky flavor

how to make it.

Preheat oven to 500 F.
While oven is preheating, cut peaches in half and remove pit. Rub the cut side with a little olive oil. On a grill pan (or grill if you have one), grill peaches (cut side down) for 2-3 minutes over high heat.
Toss jalapenos, garlic and tomatoes in 2 Tbs of olive oil and a little salt and pepper, and roast for about 10 minutes. This will vary depending on your oven, but look for the jalapenos to start to brown and the skin on them and the tomatoes should start to crack and possibly blister. Set aside to cool.
While roasting veggies/letting them cool you can…(1) Prep your onion. Chop it in half. Set one half aside and dice the other into small pieces for garnish. (2) Wash and dry your cilantro. Set one cup (or a hearty handful) aside, stems and all. Chop another 1/2 cup for garnish, stems removed. (3) Zest one lemon, then juice it and one more (do this directly into your blender to save on clean-up). (4) Leave one half of your bell pepper whole, seeds removed. Dice the other half into small pieces for garnish. (5) Halve, pit and dice your avocado for garnish.
When jalapenos are cool enough to handle, remove the stem and slice them lengthwise so you can get all the seeds out.
Combine all ingredients (except those designated “garnish”) in a blender with 2-3 cups of water depending on your preferred consistency.

Note: this gets better the longer it sits in the fridge. It will store well for up to a week.

Second note: I like mine spicy so I usually leave about half the seeds from ONE jalapeno in. Any more than that and you should probably have some milk and cornbread on hand!

February 12, 2014February 23, 2017

Thai Coconut Chicken Noodle Soup

My Thai Coconut Chicken Noodle Soup is not only gluten-free, it’s easily made vegan (by swapping chicken for tofu), soul-warming comfort food and, perhaps best of all, pink! The antioxidant-rich red cabbage added toward the end of the recipe gives a soft blush hue to the finished product making it an ideal Valentine’s day treat for you and your sweetheart.

In addition to its high antioxidant potency, red cabbage is loaded with vitamins A, C and K. Not to be outdone, the final ingredient that seals the flavor profile of this dish has a pretty impressive nutrient CV of its own. Cilantro, a plant native to southwest Asia and North Africa, is rich in antioxidants and a potent digestive aid. This like-it-or-leave-it herb has even been linked to reduced incidence of urinary tract infections due to its antibacterial properties.

If you’re looking for a low-key night in, this easy three-step recipe is a no-brainer. Speaking from experience, it’s best paired with a feel good romcom, a nice bottle of vino (light bodied unless you’re adding spice) and your favorite company.

Thai Coconut Chicken Noodle Soup

What You’ll Need:

8 oz thin rice noodles
2 32-oz cartons of chicken broth
3″ piece peeled ginger, minced
3 cloves garlic, minced
Juice from 3 limes (save two halves)
3 Tbs fish sauce
1-2 tsp salt
2 stalks dried lemongrass
4-5 scallions, finely chopped
2 cups unsweetened full fat coconut milk
1 cup red cabbage (about 1/4 of a full head), thinly sliced
2 8-oz boneless skinless chicken breasts, thinly sliced
2 cups shittake mushrooms, thinly sliced
1/2 cup fresh cilantro, finely chopped

How to Make It:

Cook rice noodles according to package directions. Drain and set aside.
In a large pot, bring the chicken broth and ginger to a boil. Reduce the heat and add the garlic, lime juice, two limes halves, fish sauce, salt and lemongrass. Cover and allow to simmer for 10 min. Add the coconut milk and scallions and return to a simmer. Add the chicken and cook until it is no longer pink (about 4 min). Add the mushrooms, cabbage and cilantro and cook another 4-5 min.
Remove from heat and serve in deep bowls, creating a bed of noodles then spoon on liquid, veggies and chicken. Serve with additional cilantro and/or scallions, if desired.

Note: unlike many MOARfit recipes there is no heat in this dish. If your a spice fiend, kick it up by adding some diced jalapeno or red chili. And if you’re reading this tip after the fact, just do as we did and give it a generous hit of rooster sauce (aka sriracha).

{Adapted from Weekly Greens}

February 4, 2014

French Country Bean Soup

My winter soup craze continues this week with an easy slow-cooker recipe featuring one of my favorite superfoods: beans. Beans are one of my favorite superfoods because not only are they fat and cholesterol free, but they may even help reduce LDL cholesterol in your blood. They are rich in complex carbs and nutrient dense in health-enhancing B-vitamins, minerals and antioxidants.

My French Country Bean Soup is a healthy balance of fats, carbohydrates and (mostly) plant-based proteins and is infused with the Provençale flavors of tomato, garlic, onions and herbs. It’s hearty, comforting and best-served with a hunk of artisanal sourdough or whole grain bread. In the picture below, you’ll notice I topped mine with a quarter cup of diced avocado to keep it gluten-free yet still filling and satisfying. If you’re vegetarian or vegan, you can also keep this meatless and animal product-free by removing the pancetta/bacon (also making it slightly more healthy).

Perhaps better than the nutritional benefits is that fact that this recipe is EASY. Seriously. In three steps (and 8 hours in the slow-cooker) you will have a delicious meal well-suited for a Sunday supper or a week’s worth of packed lunch.

French Country Bean Soup

What You’ll Need:

1/2 lb (8-oz) thick-cut pancetta or bacon, diced
1 white onion, diced
2-3 cloves of garlic, minced
2 Tbs tomato paste
2 Tbs sherry vinegar
2 14-oz cans diced tomatoes (with liquid)
4 cups of water
1 cup dry red kidney beans (soaked for 8-10 hours)
1 cup dry garbanzo beans (soaked for 8-10 hours)
2 bay leaves (remove before serving)
1/2 cup fresh or 1/4 cup dried parsley
2 Tbs Herbes de Provence
1 Tbs fresh or 1 tsp dried sage
1 Tbs garlic sea salt
Fresh ground pepper to taste

How to Make It:

Saute pancetta/bacon and onions over medium heat for 5-8 min. Transfer to your slow-cooker.
Add all remaining ingredients to your slow-cooker, give them a good mix and let the mixture cook on the ‘low’ setting for 8 hours (slightly less or slightly more time won’t hurt your end results).
When you’re ready to serve, remove the bay leaves and pour into big bowls.

Serve with some toasted hearty, whole-grain bread or a scoop of diced avocado and a side salad.

September 23, 2013

Lentil, Barley, and Kale Soup (Meatless Monday)

Lentils, a member of the legume family, should be a staple in everyone’s cupboard–especially for you vegans and vegetarians. These little earthy pillows are an excellent source of plant-based protein and have a lot of the vitamins and minerals that meat-abstainers often miss in their diet. A one-cup serving of lentils has only 230 calories, 16g of dietary fiber, 18g of protein, and 37% of the recommended daily intake for iron. This high soluble fiber content helps lower cholesterol and stabilize blood sugar levels.

Beyond the vast health benefits, lentils are cheap, easy to cook, and store forever. If you’re at a loss for what to do with them (aside from this recipe), check out the New York Times’ Martha Rose Shulman for some great ideas .

Lentil, Barley, and Kale Soup

What You’ll Need:

1 tbs vegan buttery spread (I like Earth Balance’s Soy-Free Buttery Spread)
1 tbs olive oil
1 red onion, diced
4 cloves garlic, minced
2 tsp turmeric
1 tsp cayenne
1 tbs toasted sesame seeds
Salt and pepper to taste
1 cup French lentils
1 cup pearled barley
Juice of 1 lemon, plus 4 long strips of the peel
2 1/2 cartons of reduced sodium vegetable broth
3 cups kale, stemmed and coarsely chopped
1/4 cup nutritional yeast (or parmesan cheese if you opting for a non-vegan version)
1/4 cup fresh dill

How to Make It:

Add buttery spread (or real butter if you aren’t vegan), olive oil, onions and a pinch of salt to a slow-cooker and cover on high for 45min.
Add garlic, turmeric, pepper, cayenne, and toasted sesame seeds (crushing them between your fingers as you sprinkle them in) and cook for another 15min on high.
Add lentils, pearled barley, broth, lemon juice and strips of peel (you’ll remove these at the end).
Layer 3 cups of chopped kale on top but don’t mix it in. Cover and turn to Low for 3-5 more hours.
Turn off your slow-cooker. Remove lemon peels and adjust for seasoning to taste. Stop here if you plan to freeze half and save for later.
When you are ready to serve, add nutritional yeast (or parmesan) and fresh dill to taste.

Serve this with a slice of my Saffron Fennel Bread for a hearty weeknight supper or an easy-to-pack work lunch.

June 2, 2013

I’ll have some MOAR Gazpacho

With Memorial Day behind us and temperatures climbing, summer has arrived in DC. When I think summertime meals my mind immediately fires up a grill, tosses on some corn, skirt steak and veggie skewers, and cracks open a cold beer. Unfortunately, my reality is that I live in a tiny (but lovable) one bedroom apartment. With no real outdoor space to speak of, grilling and chilling isn’t really an option. So what’s a girl to make?

Gazpacho! This healthy, tomato-based soup is traditionally served cold and originates from the southern Spanish region of Andalucia. To keep mine on the lighter side, I made it vegan and gluten-free (most recipes call for adding day-old bread to the base). Tomatoes are an excellent source of Vitamin C, folate, potassium and, perhaps most significantly, the heart-healthy antioxidant compound, lycopene. Lycopene has been linked to reduced risk of cardiovascular disease and certain kinds of cancer.

If you have a food processor and/or blender, this recipe is super easy. For best results, make it in the morning the day you plan to serve it for supper or one day in advance–all this goodness needs time to marinate, allowing the flavors to fuse.

What You’ll Need:

4 large tomatoes
1 cucumber
2 carrots
1 red bell pepper
1 small bunch of scallions (approx. 8 stalks, white and green)
1 shallot
4 cloves of garlic
2 stalks of celery
Zest of 1 lime
2 handfuls of fresh basil (reserve a few big leaves for garnish)
1/2 tsp paprika
1 tbs chipotle pepper flakes (or your favorite kind/quantity of heat
salt & pepper
1 cup water (optional)
1/4 cup organic tomato paste
Juice of 2 limes
2 Tbs olive oil (plus more for garnish)

How to Make It:

Get out a big bowl, cutting board, vegetable peeler, knife, microplane, food processor, and blender.
Peel your cucumber and carrot. Rough chop them into big chunks and set aside. Wash your bell pepper, celery and scallions. Rough chop and set aside. Peel your shallot and onion, and set aside (can be left whole). Stem and core your tomatoes and cut into quarters. Again, set aside.
In separate batches (one at a time) place the (1) shallots, onion and garlic, (2) carrots and celery, (3) red pepper and cucumbers, and (4) tomatoes in your food processor and pulse until minced but not puréed. Add each batch to your bowl. Zest one lime using a microplane (if you have one) directly over the bowl. Mix to combine.
Add the spices, basil, tomato paste, water, fresh lime juice, and olive oil to your blender. Pulse until basil is even processed.
Add the blender mix to your large bowl. Whisk until it all comes together.
Cover the soup with plastic wrap and refrigerate for at least 4 hours or up to a full day. When ready to serve, taste for seasoning and heat. Adjust accordingly.
Serve in big bowls with a drizzle of high-quality olive oil and a generous pinch of shredded basil.

This recipe will serve about four people. If you’re gluten-free, I recommend serving it with some blue corn tortilla chips and nice glass of white wine. If you aren’t worried about gluten, serve with some lightly toasted hunks of hearty, whole grain bread and a beer. It’s a perfect summer supper to enjoy on your porch, roof deck, or (in my case) front stoop. Enjoy!