Mediterranean – Soups

Rich Mineral Mushroom and Puree

Ingredients:
1 tbsp. butter
2-3 shallots
4 cups turkey stock (or chicken stock)
3-4 leaves tarragon
8 oz. fresh cremini mushrooms, chopped (approx 4 cups) – cremini are baby portobellos
4 oz. fresh shitake mushrooms, chopped (approx 2 cups)
1 tsp. sea salt
Fresh chives, minced
Fresh parsley, chopped

Sauté shallots in butter 2-3 minutes.  Add fresh mushrooms, stock, tarragon, parsley, and sea salt (if you are using dried mushrooms remember to soak the mushrooms in water and soften before using).  Bring to a boil.  Cover and cook on medium heat 5-7 minutes.  Remove shallots and mushrooms from soup and puree in a food processor or blender until smooth. Add back to broth. Garnish with fresh chives.

 



Chicken Stock

Ingredients:
Bones, skin and/or other chicken parts
2 onions, peeled and quartered
3 carrots, chopped
1 parsnip
3-4 sprigs fresh thyme
1/4 bunch fresh parsley
1 tbsp. peppercorns
6 quarts water

Bring bones, skin and water to a boil in an 8 quart pot.  Skim off foam and discard.  Add onions, parsnip, carrots, thyme, parsley, and peppercorns.  Bring up to a boil then cover and simmer 6-24 hours.  Strain liquid and discard bones and cooked vegetables.  Place liquid in the fridge and let fat congeal overnight.  Skim off fat.  You can freeze the broth for up to 2 months.



Bone Building Minestrone

Ingredients:
1 tbsp. butter
1 tbsp. olive oil
1 leek, cleaned and chopped
3-4 garlic cloves, peeled and diced
4-5 cups bone stock (beef, chicken, etc.)
2 carrots, sliced into ¼ inch rounds
1 red potato, chopped
1 celery stalk, diced
½ cup canned diced tomatoes
1½ tsp. sea salt
1 tsp. dried thyme or 1 tbsp. fresh thyme
½ cup kamut elbow pasta  (optional)
1½ cups cannellini beans, cooked
2 leaves Swiss chard, chopped
2 tbsp. parsley, chopped
Parmigiano Reggiano (optional)

Sauté leek in butter and olive oil 2-3 minutes.  Add garlic, carrots, potato, celery, tomatoes, bone stock, sea salt and thyme.  Cover and cook on medium high heat for 5-7 minutes.  Add pasta, cooked kidney beans, and Swiss chard.  Bring to a boil.  Cover and cook on low an additional 10-12 minutes.  Garnish with shaved Parmigiano Reggiano.



Creamy Squash Ginger Soup

Ingredients:
1 winter squash (kabocha, buttercup or butternut), skin removed
1 onion
2 inches of ginger root, peeled and chopped
6 cups water
1/2 tsp. sea salt
Parsley, minced

Bring all ingredients except parsley to a boil.  Lower heat to medium, cover and cook for 10 minutes or until squash is soft.  Remove squash and onion and puree in a food processor or blender.  Return squash and onion puree back to soup.  Garnish with parsley.



White Bean and Escarole Soup

Ingredients:
1 1/2 cups cannellini beans (or other white beans) soaked overnight
3 cups water
2 bay leaves
1 tsp. sea salt
2 tbsp. olive oil
1 onion, peeled and diced
3 garlic cloves, peeled and minced
1/2 head escarole, chopped
4 cups water, vegetable stock or chicken stock
1/4 tsp. dried rosemary
1 tsp. dried thyme
Sea salt and black pepper (to taste)

Discard soaking water from beans and cook with 3 cups fresh water.  Bring to a boil and skim off any foam that rises. Add bay leaves, cover and lower flame to simmer.  Cook 1 hour and 15 minutes.  Add 1 tsp. sea salt and continue cooking 30 minutes.  In a separate pot, sauté onion and garlic in olive oil for 2-3 minutes.  Add escarole and cook until wilted.  Add 4 cups water, rosemary, thyme and cooked beans (puree 1/2 the beans in the food processor before adding to the soup pot). Bring all ingredients to a boil, then lower flame to medium and cook 15 minutes.  Season with sea salt and black pepper to taste.



Pureed Celery Root Soup

Ingredients:
1 tbsp. olive oil
1 tbsp. butter
1 large leek, cleaned and chopped
2 celeriac (celery root) peeled and cut into large chunks
2 medium Yukon Gold potatoes, peeled and cut into large chunks
5 cups water (or veggie stock)
1 1/2 tsp. sea salt
1/8 tsp. black pepper
1 scallion, minced

Sauté leek in olive oil and butter.  Add chopped celery root, potatoes, water and sea salt.  Bring to a boil.  Cover and reduce to medium for 20 minutes or until vegetables are soft.  Remove vegetables with a slotted spoon and puree in a food processor.  Add back to soup with ground black pepper.  Garnish with minced scallions.



Soothing Sable and Soba Noodle Dashi

Ingredients:
5 cups water
1 packet (3 grams) Bonito flakes
1 strip kombu (5-6 inches)
2 carrots, cut on thin diagonals
2 inches ginger, peeled and minced
1/3 cup shoyu or tamari (wheat free)
2 tbsp. mirin
3-4 oz soba noodles (1/4 package)
2-3 shitake mushrooms, sliced thin
8-12 ounces sable fish (black cod), cut into quarters
3-4 bok choy leaves, chopped
3 scallions, minced
1 Tbsp parsley, chopped

Combine water, bonito flakes and kombu in a 3-4 quart soup pot.  Bring to a boil, cover and simmer 8-10 minutes.  Remove kombu and bonito flakes and discard.  Add carrots, ginger, shoyu and mirin.  Cook 2-3 minutes.  Add soba noodles and shitake mushrooms, cook 1-2 minutes.  Add quartered pieces of sable and chopped bok choy.  Cover and simmer 5-7 minutes.  Serve in individual bowls with each getting one piece of fish.  Garnish with minced scallions or chopped parsley.  Yields 4 servings.



Vichyssoise – Potato Leek Soup

Ingredients:
1 tbsp. butter
2 leeks, cleaned, and chopped (use both the white and green)
3 medium sized potatoes, peeled and quartered
5 cups chicken stock
3 garlic cloves, peeled
2 tsp. sea salt
1/4 tsp. freshly ground black pepper
1 tbsp. parsley, chopped
2 tbsp. chives, minced

Sauté leeks 2-3 minutes.  Add potatoes, chicken stock, garlic and sea salt and bring to a boil.  Cover and lower flame to medium, cook 10-15 minutes or until potatoes are soft and easily pierced.  Remove leeks, potato and garlic with a slotted spoon and puree in a food processor or blender, then add back to the soup pot. Add freshly ground black pepper and continue cooking 1-2 minutes.  Garnish with fresh chives.



Chicken Stock

Ingredients:
Bones, skin and/or other chicken parts
2 onions, peeled and quartered
3 carrots, chopped
1 parsnip
3-4 sprigs fresh thyme
1/4 bunch fresh parsley
1 tbsp. peppercorns
6 quarts water

Bring bones, skin and water to a boil in an 8 quart pot.  Skim off foam and discard.  Add onions, parsnip, carrots, thyme, parsley, and peppercorns.  Bring up to a boil then cover and simmer 6-24 hours.  Strain liquid and discard bones and cooked vegetables.  Place liquid in the fridge and let fat congeal overnight.  Skim off fat.  You can freeze the broth for up to 2 months.



Carrot Ginger & Nutmeg Puree

Ingredients:
1 tbsp. butter
2 large white onion, peeled and chopped
5 cups chicken stock
2 inches ginger, peeled and chopped
8-10 large carrots
Nutmeg, sprinkle
Fresh parsley, sprig

On a medium high heat, sauté onion in butter 3-5 minutes.  Add stock, ginger and carrots.  Cover and cook on medium heat for 10-12 minutes or until carrots are soft.  With a slotted spoon, remove carrot, onions and ginger and puree in a food processor or blender.  Add puree back to soup.  Sprinkle with nutmeg. Garnish with fresh parsley.



Bone Building Bean Soup

Ingredients:
1½ cups cannellini or white beans, soaked overnight
6 cups chicken stock
2 bay leaves
1½ tsp. sea salt
1 onion, peeled and diced
1 potato, peeled and chopped
Roasted Garlic, 3 cloves
½ tsp. dried rosemary
1 tsp. dried thyme
Black pepper
Garnish with minced chives

Bring beans and stock to a boil and skim off and discard foam. Add bay leaves, cover and lower flame to simmer. Cover and cook 1 hour. Add sea salt, onion, potato, roasted garlic, rosemary, and thyme. Continue cooking 30 minutes. Puree beans and vegetables and add back to the pot. Garnish with dusting of black pepper and chives.



Sea Bass Soup with Soba Noodles

Ingredients:
5 cups water
½ package soba noodles
1 leek, cleaned and cut on thick diagonals (use both white and green)
2 inches ginger, peeled and cut into thin matchsticks
1 cup green cabbage, chopped in 2-3 inch pieces
1 carrot, cut into ¼ inch thick diagonals
3-4 kale leaves, chopped into bite sized pieces
12-16 ounces black sea bass with skin (or black cod) and cut into 4 equal sized pieces
4 tablespoons South River sweet white miso (can use Miso Master or other brand)
1 sheet toasted nori, cut into thin slivers

Bring a pot of water to a boil.  Add soba noodles and cook 7-10 minutes (follow directions on package).  While noodles are cooking, in a separate pot bring 5 cups water, leek, ginger, cabbage, and carrot to a boil.  Reduce flame to low and cook 5-7 minutes.  Add kale and fish, cover and cook 3 minutes.  Dilute the miso paste in a small bowl (use a ladle of liquid from the soup to dilute the miso).  Add diluted miso to soup, cover and cook 3-4 minutes on very low flame.  Place a small portion of cooked soba noodles in the bottom of each bowl and ladle soup and fish on top.  Garnish with a few slivers of toasted nori.

Yield: 4 Servings
Prep time: 7-10 minutes
Cook time: 10-12 minutes
Serve with: A simple cup of Green Tea would be best with this meal.



Bone Broth Miso Soup

Ingredients:
2 cups water
3 cups bone broth (fish stock)
8 ounces extra firm tofu, cubed
1 garlic clove, peeled and sliced thin
2 collard green leaves, sliced thin
4 tbsp. sweet white miso

Bring water, bone broth, tofu and garlic to a boil.  Reduce heat, simmer for 2 minutes.  Dilute miso in a small amount of warm water and add to the pot.  Continue cooking 2-3 minutes.  Yields six servings.



Creamy Squash Soup

Ingredients:
5 cups water (or chicken or veggie stock)
1 onion, peeled and chopped into chunks
2 butternut squash, peeled and deseeded
1 tbsp. ginger, peeled and diced
1 tsp. sea salt
1 tbsp. pumpkin seed oil

Put water, onion, squash, ginger and sea salt into a pot.  Bring to a boil. Cover and cook on medium heat for 15-20 minutes.  With a slotted spoon, remove the vegetables and puree in a food processor or blender, then add back to soup.  Garnish individual bowls with a few drops of pumpkin seed oil.  Serves 6.



Broccoli Soup with Toasted Pumpkin Seeds

Ingredients:
4 cups water
2 broccoli heads, florets and stems (cut into chunks)
3 garlic cloves, peeled
1 medium potato, diced
1 onion, peeled and diced
2 tsp. herbamare seasoning or 1 tsp. sea salt
2 tbsp. toasted pumpkin seeds

Bring water, broccoli, garlic, potato, onion and seasoning to a boil. Cover and reduce flame to simmer for 10-15 minutes. Remove the vegetables and puree in a food processor or blender. Garnish with toasted pumpkin seeds.


Magical Miso Soup

Ingredients:
5 cups water 
2 inches of dried wakame (sea vegetable) 
5-6 fresh shitake mushrooms, sliced thin
6 ounces extra firm tofu, diced into ½ inch cubes 
1/2 cup watercress
3 tbsp. unpasteurized barley miso (diluted in a small amount of water)
2 scallions, minced

Bring water, wakame, mushrooms and tofu to a boil.  Lower the flame and simmer for 2-3 minutes.  Add watercress and diluted miso.  Cook for 3 minutes.  Garnish with scallions.



Black Eyed Pea Soup

Ingredients:
1 tbsp. olive oil
1 onion, peeled and diced
2 celery stalks, diced
3 carrots, diced
2 garlic cloves, peeled and minced
1 tsp. sea salt
4 cups chicken stock
1 tbsp. fresh thyme (1 tsp. dried thyme)
1½ cups leftover white beans & chorizo

On a medium heat sauté onion, celery, carrots and garlic 3-5 minutes.  Add sea salt, stock, thyme and leftover peas.  Cover and cook 15-20 minutes.  Serve with avocado side salad and rice crackers.



Creamy Squash Ginger Soup

Ingredients:
1 winter squash (kabocha, buttercup or butternut), skin removed
1 onion
2 inches of ginger root, peeled and chopped
6 cups water
1/2 tsp. sea salt
Parsley, minced

Bring all ingredients except parsley to a boil.  Lower heat to medium, cover and cook for 10 minutes or until squash is soft.  Remove squash and onion and puree in a food processor or blender.  Return squash and onion puree back to soup.  Garnish with parsley.



Mushroom Barley Soup

Ingredients:
1 onion, diced
1 tsp. olive oil
1 cup cremini mushrooms, sliced thin
3/4 cup barley
6 cups water
1 tbsp. herbamare or other vegetable seasoning
1 tbsp. parsley, minced

Sauté onion in olive oil for 1-2 minutes on a medium high flame.  Add mushrooms, barley, water and seasoning and bring to a boil.  Cover and reduce flame to simmer.  Cook for 45-50 minutes.  Garnish with parsley.



Pureed Celery Root Soup

Ingredients:
1 tbsp. olive oil
1 tbsp. butter
1 large leek, cleaned and chopped
2 celeriac (celery root) peeled and cut into large chunks
2 medium Yukon Gold potatoes, peeled and cut into large chunks
5 cups water (or veggie stock)
1 1/2 tsp. sea salt
1/8 tsp. black pepper
1 scallion, minced

Sauté leek in olive oil and butter.  Add chopped celery root, potatoes, water and sea salt.  Bring to a boil.  Cover and reduce to medium for 20 minutes or until vegetables are soft.  Remove vegetables with a slotted spoon and puree in a food processor.  Add back to soup with ground black pepper.  Garnish with minced scallions.



Creamy Asparagus Soup

Ingredients:
1 bunch asparagus
2 garlic cloves, peeled
1 medium red potato, diced
1 leek, cleaned
5-6 cups chicken stock or water
1 tsp. sea salt
Black pepper
2 tbsp. scallions, minced

Bring asparagus, garlic, red potato, leek, chicken stock and sea salt to a boil. Cover and reduce flame to simmer for 10-15 minutes. Remove the vegetables and puree in a food processor or blender. Add back to the soup, season with black pepper to taste.  Garnish with minced scallions.



White Bean and Escarole Soup

Ingredients:
1 1/2 cups cannellini beans (or other white beans) soaked overnight
3 cups water
2 bay leaves
1 tsp. sea salt
2 tbsp. olive oil
1 onion, peeled and diced
3 garlic cloves, peeled and minced
1/2 head escarole, chopped
4 cups water, vegetable stock or chicken stock
1/4 tsp. dried rosemary
1 tsp. dried thyme
Sea salt and black pepper (to taste)

Discard soaking water from beans and cook with 3 cups fresh water.  Bring to a boil and skim off any foam that rises. Add bay leaves, cover and lower flame to simmer.  Cook 1 hour and 15 minutes.  Add 1 tsp. sea salt and continue cooking 30 minutes.  In a separate pot, sauté onion and garlic in olive oil for 2-3 minutes.  Add escarole and cook until wilted.  Add 4 cups water, rosemary, thyme and cooked beans (puree 1/2 the beans in the food processor before adding to the soup pot). Bring all ingredients to a boil, then lower flame to medium and cook 15 minutes.  Season with sea salt and black pepper to taste.

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