Soups and Stews

Green Lentil Soup

Prep Time: 10 minutes
Cooking Time: 45 minutes
Yield: 5 servings

Ingredients:
1 cup green lentils
1 medium onion, diced
1 carrot, diced
1 stalk celery, finely chopped
4 cups spring water or vegetable stock
1 bay leaf
1/2 teaspoon sea salt
1 tablespoon chopped parsley
1 tablespoon olive oil
1 teaspoon basil
1 teaspoon rosemary
squeeze of lemon or 1 tablespoon umeboshi vinegar

Directions:
1. Spread lentils on a flat surface and pick out any stones, then wash and drain them.
2. In a soup pot, warm the oil over medium heat.
3. Add onion and cook 5 minutes or until translucent.
4. Add carrot and celery and continue to sauté 3-5 minutes.
5. Spread lentils on top.
6. Add water and herbs. Bring to a boil, reduce the heat to low, cover and simmer for 45 minutes or until lentils are tender.
7. Add chopped parsley, salt, and a squeeze of lemon juice or umeboshi vinegar.
8. Simmer another 2 minutes and serve.

Variations:
Add a small piece of kombu, rinsed.

Winter Squash Stew

Prep Time: 5 minutes
Cooking Time: 15 minutes
Yield: 4 servings

Ingredients:
1 winter squash, seeded, peeled, chopped (butternut, acorn, pumpkin, delicata)
1 onion
2 cloves garlic
veggie or chicken stock
2 teaspoons curry powder
1 1/2 teaspoons cumin

Directions:
1. Sauté finely minced onion and minced garlic in a splash of olive oil.
2. Place squash in a pot and fill with stock until just covered, then add spices, garlic and onion.
3. Boil until tender.
4. Mash or blend in blender until smooth and return to the pot to heat through.

Variations:
You can add chopped, fresh cilantro or parsley, and/or toasted pumpkin seeds for garnish.

French Onion Soup

Prep Time: 5 minutes
Cooking Time: 30 minutes
Yield: 4 servings

Ingredients:
4 onions, sliced into half-moons
whole-grain croutons or toasted bread
3-4 tablespoons soy sauce or dark miso (hatcho)
1 teaspoon oil, sesame or olive
4 cups water

Directions:
1. Sauté onions in oil until they start to brown.
2. Add water, bring to boil. Lower the heat and simmer for 20 minutes.
3. Add soy sauce or diluted miso. Simmer for 3 minutes longer.
4. Float a few croutons or toast on top of the soup just before serving.

Clear Vegetable Broth With Noodles

Prep Time: 5 minutes
Cooking Time: 10-15 minutes
Yield: varies

Ingredients:
Vegetable stock can be made from carrots, onions, sometimes just a touch of burdock, and other naturally sweet vegetables. It may also be made from wilted vegetables or vegetable parts that are not ordinarily eaten. These include cabbage hearts, pea pods, cornhusks, vegetable cores, or tough outer leaves. Avoid greens that lend a bitter taste, such as carrot tops, spinach, or Swiss chard. Refrigerate these odds and ends in a container and when enough have accumulated, make a stock.

vegetable parts, cut into small pieces
spring water to cover
udon noodles
tamari

Directions:
1. Boil vegetables in water for 5-10 minutes.
2. Remove the vegetables and add the udon noodles.
3. Cook 5-8 minutes or until done.
4. Add tamari to taste.

Variations:
Garnish with thinly sliced scallions and/or nori seaweed cut into strips or rectangles.
Season with ginger juice. While the noodles are boiling add some fresh vegetables cut into thin attractive pieces for added taste and a crunch.

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