Month: December 2022

Categories
Soups

Mediterranean Cauliflower Soup

SONY DSC

Mediterranean Cauliflower Soup

The combination of Mediterranean herbs and spices makes for a healthful and flavorful experience.

Makes 6 servings

Ingredients:

  • 1 head of cauliflower, cut into florets
  • Extra virgin olive oil
  • Salt and pepper
  • 1 small onion, chopped
  • 4 garlic cloves, chopped
  • 2 ½ teaspoon sweet Spanish paprika
  • 2 teaspoons ground cumin
  • 1 teaspoon ground sumac (can be omitted if you don’t have this)
  • ¼ teaspoon ground turmeric
  • 4 cups low-sodium vegetable broth
  • 1 cup water
  • 2 cups plant milk (unsweetened)
  • ½ – 1 lemon, juiced
  • 1/2 cup chopped fresh dill (or ¼ cup chopped fresh parsley)

Instructions:

  1. Preheat oven to 425°F.
  2. Place cauliflower florets on a large sheet pan and drizzle with about 1 tablespoon olive oil. Toss well to evenly distribute the oil. Spread the cauliflower in a single layer on the sheet pan. Roast for about 30 minutes, or until cauliflower is tender and caramelized in some parts, tossing halfway through. Remove from oven.
  3. In a large heavy pot or Dutch oven, heat 1 tablespoon olive oil (or 1/4 cup water for a water sauté) over medium heat. Add onions and sauté onion until softened and translucent. Add chopped garlic and spices. Heat, stirring for about one minute.
  4. Set aside about ¼ of the cooked cauliflower florets. Add the remainder to the soup pot and stir. Then add vegetable broth and water.
  5. Bring to a boil, then lower heat to simmer. Cover and simmer for 10- 15 minutes.
  6. Uncover and remove from heat. Carefully blend the soup using a blender (for a smoother consistency) or an immersion blender (for a chunkier consistency).
  7. Return to the pan over medium heat and stir in the plant milk and the juice of half of a lemon. Then stir in the remainder of roasted cauliflower florets. Cook until heated through. Test and adjust seasonings, adding salt and pepper or additional lemon as needed.
  8. Stir in the chopped dill (or parsley) and serve with your favorite bread or crackers.

Adapted From: The Mediterranean Dish

Categories
Soups

Tortilla Soup

SONY DSC

Tortilla Soup

Tortilla soup is so delicious and there are so many healthful ingredients in this one. Try with a dollop of vegan sour cream.

Servings 6-8

Difficulty level: moderate

Ingredients:

For soup:

  • 2 tsp olive or avocado oil
  • 1 large yellow onion, diced
  • 4 cloves garlic
  • 2 (15 oz.) cans of fire-roasted diced tomatoes (or regular), preferably low salt
  • 1 tablespoon chipotle peppers in adobo sauce (reduce or increase for spice level)
  • 1 tsp ground cumin
  • 8 cups vegetable broth
  • 2 (15 oz.) cans black beans (preferably low salt), drained and rinsed
  • 1 cup frozen or fresh corn kernels
  • 8 sprigs of fresh cilantro
  • 2 sprigs fresh oregano
  • Salt and pepper to taste

For serving:

  • 8 (6 inch) corn tortillas cut into ½ inch strips (or tortilla chips)
  • Olive (or avocado) oil spray
  • Sprinkle of sea salt
  • Lime wedges
  • Cilantro (optional)
  • Ripe avocado (optional)

Instructions:

  1. Heat a large pot over medium heat. Add 3 teaspoons oil and diced onion. Sauté, stirring occasionally for about 5 minutes or until onions are soft and slightly browned.
  2. Place canned tomatoes with juice, chipotle peppers, garlic cloves and cumin in a blender and blend until smooth. Add tomato mixture to pan and heat to evaporate some of the liquid and until slightly darkened in color, about 10 minutes.
  3. Stir in broth, rinsed beans, cilantro and oregano. Simmer for 20 minutes.
  4. In the meantime, heat oven to 375 degrees F (190 C). (If using tortilla chips, you can skip this step.) Spray a baking sheet with a light coating of oil and arrange tortilla strips in a single layer, spray a light coating of oil over and bake for 10-15 minutes or until they are golden brown. Watch carefully to prevent burning.
  5. Off heat, remove cilantro and oregano sprigs. Adjust soup flavor as needed, adding salt and pepper to taste.
  6. To serve, place tortilla strips or chips in serving bowls, top with soup, and garnish with desired toppings such as avocado, cilantro, lime wedges (all optional) and more tortilla strips. Store cooled leftover soup in the refrigerator or in the freezer.
Categories
Soups

Easy Greek Lemon White Bean Soup

SONY DSC

Easy Greek Lemon White Bean Soup

This soup is quick to prepare. Make this recipe with any leftover grains that you have on hand.

Makes 6 servings

Ingredients:

  • 2 teaspoons olive oil or ¼ cup water (for water sauté)
  • 1 small onion, diced
  • 4 carrots, diced
  • 2 stalks celery, diced
  • ½ teaspoon dried rosemary
  • ½ teaspoon dried thyme
  • 3 cloves garlic, minced or pressed
  • 6 cups vegetable broth 
  • ¼ cup tahini
  • 2 (15oz.) cans white beans, drained
  • 1 tablespoon chopped fresh parsley
  • 1 cup cooked grain (cooked sorghum, oat groats, brown rice or whole wheat orzo)
  • ¼ – ½ cup lemon juice (about 2 large lemons)
  • A large handful fresh baby kale or spinach, coarsely chopped
  • Salt and pepper, to taste
  • Additional lemon, cut in wedges for serving
  • Chopped parsley for serving

Instructions:

  • Heat oil or water over medium heat, add onion, celery and carrot. Sauté for about 7 – 10 minutes. Add the herbs and garlic and sauté briefly.
  • Add the broth, bring to a boil and whisk in the tahini. Add the white beans, grains, and parsley. Reduce the heat to a simmer, cooking until heated through.
  • Remove from heat, add lemon juice (starting with ¼ cup and adding more to taste), stir well. Add the baby kale or spinach, stirring occasionally until the greens wilt. Season with salt & pepper to taste.
  • Serve topped with chopped parsley and additional lemon wedges, if desired. Can be served with your favorite bread, croutons, or crackers.

 

Adapted from The Simple Veganista

 

The Fresh Physician

Address:
Mount Dora, Florida

Site Links

Social
Facebook-f Instagram
(Join our Newsletter Above)
Have Questions? We Are Here To Help!

Please use the contact form below to get in touch.  We will be happy to answer any questions you have about becoming a healthier you.

© Copyright 2024     Fresh Physician