Mee Sup

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Curried Eggplant Soup

Ingredients

1 large eggplant (or 2 smaller ones)
1 large onion, diced
1 Granny Smith apple, peeled and diced
1/2 cup diced tomatoes (drained canned tomatoes or fresh)
1 1/2 -2 tablespoons best-quality curry powder
1 pinch cayenne (or more, to taste)
1 tablespoon soy sauce
2 teaspoons agave nectar (or other sweetener)
1 15-ounce can great northern beans, rinsed and drained
4 cups vegetable broth, divided
1/2 cup soy milk or other non-dairy milk
Salt and pepper, to taste
6 tablespoons soy yogurt (optional)
Parsley or cilantro, chopped (optional)

Methods

Preheat oven to 400F. Peel the eggplant and slice it 1/4-inch thick. Place the slices on a sprayed baking sheet and cover with foil. Roast until eggplant is very tender, about 30 minutes.

Remove the eggplant from the oven and allow to cool. Put half of the slices into the food processor. Chop the other half coarsely and put them in a large pot. Add 3 cups of the vegetable broth and bring to a low simmer.

Spray a non-stick skillet with canola oil and get it hot. Add the onions and sauté until tender, about 3 minutes. Add the diced apple and cook for another 2 minutes. Stir in the tomato, curry powder, cayenne, soy sauce, and agave nectar and cook, stirring, for 2 minutes. Add the reserved 1 cup of broth and cook another minute. Pour this mixture into the food processor with the eggplant.

Add the beans to the food processor and puree until it forms a thick paste. Scrape the paste into the pot with the broth and eggplant, stir well, and add the non-dairy milk. Season to taste with salt and pepper (and more curry powder if necessary). Turn down to very low and barely simmer for 15 minutes.

Serve hot or chilled, stirring in one tablespoon of soy yogurt into each bowl (if desired) and sprinkling with parsley or cilantro.

Makes 6 servings.

Per serving, without yogurt:
143 Calories (kcal);
1g Total Fat;
(7% calories from fat);
7g Protein; 28g Carbohydrate;
0mg Cholesterol; 183mg Sodium;
7g Fiber. Weight Watchers:
2 Flex Points;
Core (omit agave nectar).

Source: http://blog.fatfreevegan.com/2008/04/curried-eggplant-soup.html

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Asheh Mast ~ Persian Herb & Yogurt

by My Persian Kitchen on December 7, 2009





Ingredients

2 onions

4 cloves garlic

1/2 lb extra lean ground beef

1/2 cup chickpeas, dried

1/3 cup rice

1 bunch parsley, equivalent to 4 cups

1 bunch cilantro, equivalent to 3 cups

1 bunch mint, equivalent to 2 cups

1 bunch green onions or chives

1/4 + 1/8 tsp turmeric

yogurt



This is a pretty easy ash to make. These few ingredients make up for a very delicious and hearty soup.



Saute one of the onions and 3 garlic cloves until translucent. Add 1/4 tsp turmeric give it a stir. Then add chickpeas. Give them all another stir. Add 4 cups of water, a dash of salt, cover and cook for one hour.




In the mean time, grate the second onion and one garlic clove. Place in a bowl and add 1/8 tsp turmeric, salt and pepper.




Mix well together. Add meat and mix it all well.


Make meatballs with the meat mixture about the size of a cherry.


Add rice to the beans along with 3 cup of water. Cook for 15 minutes longer.



Rough chop your herbs.


Add meatballs to the beans and rice. Add salt & pepper to adjust seasoning.


Add herbs cover and cook for 2 hours on low. While cooking make sure to stir the pot every so often to make sure that the bottom doesn’t stick. Further adjust seasoning if needed.

Once the Ash is ready you can either add 2 cups of yogurt to the pot or a dollop of yogurt to each bowl. If you are adding the yogurt to the pot, let it warm through gently making sure it does not boil.

This recipe made a nice pot full of ash. Remeber that you can always freeze the leftovers and eat them later!

Source: http://mypersiankitchen.com/asheh-mast-persian-herb-yogurt-soup

Orzo, Lentil and Roasted Flax Seed Soup

A tasty soup that will become a family favorite. Serves 10. Serving Size: 250 ml (1 cup).

Ingredients

Prep Time: 15 minutes
Cook Time: 1 hour + 20 minutes.

1/4 cup (50 ml) butter
1 medium onion, finely chopped
1 medium carrot, finely chopped
1 celery stalk, finely chopped
1/2 green pepper, finely chopped
5 cups (1.25 L) boiling water
1/3 cup (75 ml) low sodium chicken soup base
2 tsp. (10 ml) granulated garlic
1 bay leaf
2 tsp. (10 ml) Worcestershire sauce
28 oz. (796 ml) can tomatoes with herbs & spices; break up tomatoes
1/3 cup (75 ml) orzo pasta or any small soup pasta
1/3 cup (75 ml) dried lentils, rinsed
1 tsp. (5 ml) granulated sugar
1/3 cup (75 ml) Roasted Flax For Nutrition seeds

Directions

In a large pot, over medium to medium-low heat, melt butter. Add onion, carrot, celery and green pepper. Gently sauté over medium-low heat for 20 minutes, stirring occasionally. Add boiling water, soup base, granulated garlic, bay leaf, Worcestershire sauce, tomatoes with juice, orzo and lentils. Stir. Slowly simmer for 1 hour with lid ajar, stirring occasionally until lentils are soft. Add sugar and Roasted Flax For Nutrition seeds. Stir and serve.

Courtesy of the Flax Council of Canada.

Nutritional Facts (per serving)

Energy 153 kcal
Protein 6 g
Total Fat 7.6 g
Polyunsaturated fat 2 g
Monounsaturated fat 2 g
Saturated fat 3 g
Carbohydrates 16 g
Dietary Fibre 4 g
Sodium 1247 mg
Potassium 237 mg

Source: http://www.roastedflax.com/content/recipees.html?rid=4

Persian Beans-Spinach Soup

Ingredients
1/4 cup Kidney beans
1/4 cup cannelloni beans
1/2 cup garbanzo beans
1/2 cup lentils


1 bunch spinach, shredded
1 onion, sliced
2 garlic, minced
1/2 tsp turmeric powder
1 tbsp olive oil
salt to taste
black pepper powder
A pinch of garam masala
1 cup whey
1/2 lb whole wheat Spaghetti or Linguine or angel hair pasta


Mix
1/2 cup plain yogurt (skim OK)
1 tsp corn flour

Garnish
1 tbsp Olive Oil
1 big Onion, sliced
a pinch of sugar
1/2 tsp turmeric powder
2 sprigs fresh mint, torn

And,
A Dollop of plain yogurt


Method
0. Cook pasta according to instructions. Set aside.
1. Pressure cook all the beans adding enough water. Set aside.
2. Heat oil in a dutch oven or a big pot. Add onions and garlic. Saute till they are soft.
3. Add turmeric powder and spinach. Saute till the spinach is wilted.
4. Add 4cups water, cooked beans along with cooking liquid, whey and cooked pasta.
5. Add salt and all the powders.
6. As the soup boils, switch the gas to low. Let it simmer for 15 minutes adding more water if necessary.
7. Now, heat oil for in a small saucepan. Add a pinch of sugar. As it caramelizes, add onion, garlic, turmeric powder and mint. Saute till onion is deep brown but not burnt. Set aside.
8. When you are ready to serve, pour hot soup in a bowl. Top with caramelized onion mixture and a spoonful of yogurt.

Note -
1. If you do not have whey, add more water.
2. Garam masala was my addition!
3. Soak the beans overnight to get it cooked quicker.

Source: http://enjoyworldfood.blogspot.com/2009/05/ash-e-reshteh-iranianpersian-soup.html

Pumpkin and Butter Bean Soup

Ingredients

20ml (1 tablespoon) oil
1 1/2 medium onions, peeled and finely diced
3 medium cloves garlic, peeled and crushed
1 teaspoon ground cumin seeds
3/4 teaspoon curry powder
1/4 teaspoon salt, or to taste
Pepper, to taste
750ml (3 cups) vegetable stock
750g peeled, deseeded butternut pumpkin* cut into 2cm cubes
400g can butter beans, drained and rinsed (this should yield about 230g butter beans)

Methods

Heat oil in a large saucepan over medium-high heat. Add onion and cook for two minutes, stirring occasionally. Reduce heat to medium and cook for a further three minutes or so, until onion has softened but not browned.

Add garlic, cumin, curry powder, salt and pepper to the saucepan. Cook, stirring constantly, for about 50 seconds until spices are fragrant but garlic has not browned.




Add stock, pumpkin and beans to the saucepan.




Increase heat to high and bring mixture to the boil. Cover saucepan (have the steam vent on the lid open), and reduce heat so that the mixture is simmering. Simmer for about 30 minutes, until pumpkin is very soft.



Puree mixture with a stick blender until smooth, and then serve or store. Alternatively, set soup aside to cool for about 10 minutes, and then puree in a blender in batches. When pureeing hot soup in a blender, we have the blender no more than one third full. We leave the lid plug out, cover the hole in the lid with a few paper towels or a clean tea towel, and hold the lid down while pureeing. Reheat soup and serve, or store until required.

The soup can be reheated in a saucepan over medium heat, stirring constantly, or in the microwave.

Serve the soup in warm bowls with crusty bread.

Store in an airtight container in the refrigerator or freezer. When freezing the soup, we freeze it in single-serve portions.

*Butternut pumpkin is also known as butternut squash.

Source: © www.exclusivelyfood.com.au

Roasted Asparagus Soup

Ingrediens

2 pounds asparagus, ends trimmed
2 cloves garlic, peeled
1/2 small onion, sliced
2 cups warm vegetable broth or “no-chicken” broth
1/2 ounce raw cashews (1 heaping tablespoon) or 1 tablespoon cashew butter
1/8 teaspoon white pepper
salt to taste
grated peel of 1/2 lemon or orange

Directions

Preheat oven to 450F. Place the asparagus spears on a baking sheet lined with a silicone liner or parchment paper. Roast for 10 minutes. Turn asparagus and sprinkle the onion and garlic over it. Roast for about 10 more minutes, until asparagus is very tender. If anything looks like it’s browning too much, take it out. (Important Note: These directions are for thicker asparagus. Thin asparagus may take much less time so start with 6 minutes, turn and add onions and garlic, and check again in 5.)

While the asparagus is roasting, blend 1/2 cup of the broth with the cashews and pepper until smooth.

When the asparagus is done, select several of the best-looking spears, remove the tops, and set aside to use as garnish. Cut the remaining asparagus into pieces and put it and the onion and garlic into the blender, along with the remaining broth. Cover the blender and blend on high until perfectly smooth.

If you’re using a Vita-Mix, you can blend it on high for a few more minutes until piping hot (remove the center cup and cover with a kitchen towel to allow steam to escape). Otherwise, pour the soup into a saucepan and heat until hot, stirring frequently. Add salt, if needed, to taste.

Pour into bowls and sprinkle with grated lemon or orange peel. Garnish each bowl with the reserved asparagus spears and serve hot.

Servings: 4
Yield: 4 cups
Nutrition Facts:

Nutrition (per serving):
76 calories,
15 calories from fat,
1.9g total fat,
0mg cholesterol,
230.6mg sodium,
501.6mg potassium,
12.4g carbohydrates,
5.2g fiber,
4.9g sugar,
6.4g protein,
0.9 MyPoints.

Source: http://blog.fatfreevegan.com/images/asparagus-soup2.jpg

Iranian Barley Soup

SERVES 4 (change servings and units)

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• 1
• 2
• 3
• 4
• 5

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Ingredients

• 1 cup dried barley
• 1/2 cup dry green lentils or red lentil
• 6 cups water
• 2 medium onions, chopped
• 2 tablespoons olive oil or sunflower oil
• 1 tablespoon dried mint or parsley
• 1 teaspoon turmeric
• 1/2 teaspoon ground black pepper

Directions

1. Put everything into a pot and then bring to a gentle boil.

2. Simmer for 1 1/4 hours, stirring occasionally.

3. Variations: Fry the onions in the oil before putting them in the pot.

4. Add 1 cup of cooked chick peas or red kidney beans a few min before serving.

Macaroni With Chicken In Tomato Soup

MACARONI WITH CHICKEN IN TOMATO SOUP

Ingredients :

1 kg chicken fillet ~ cubed
4 medium ripe tomatoes ~ diced and blended
2 garlic ~ blended
1/2 tablespoon white pepper
1 tablespoon margarine
6 tablespoons tomato puree
800 ml water
1 medium carrot ~ diced
50 g peas
juice from 1 lemon
salt to taste
sugar ~ if prefered
500 g macaroni ~ boil with water and a tablespoon of oil to avoid it from sticking together

Method :

1. Mix chicken cubes with white pepper, blended tomato and garlic.
2. Heat margarine and put in the mixed chicken. Stir.
3. Add in tomato puree, water, carrots and peas.
4. Let it boil then add the lemon juice, salt and sugar.
5. Leave to simmer till the meat is tender and the carrots soften.
6. To serve : Place macaroni in a serving bowl and pour the soup on top.

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Source: http://mamafami.fotopages.com/?entry=923877