Week 31: Souper soups

Soup is one of the best  options for a healthy lifestyle. You have to be careful of the amount of sodium in canned soups, but for a nutritional punch, soup is where it’s at, especially if it’s made at home.

For his “Souper Soups” menu, Chef Brian is using stuff you typically don’t find in a can including a bunch of fresh kale  and a heaping mound of sweet crab. Here’s the menu:

Week 31, Meal 1: Italian turkey sausage, kale, lentil and tomato soup with parmesan croutons

Week 31, Meal 2: Shellfish and tomato soup with grilled baguette

Week 32, Meal 3: Salsa verde soup with queso fresco and light sour cream

Each recipe makes about 4 servings and, other than the shellfish soup, the recipes will keep well in the fridge for a few days. Follow the link for the shopping list.

Week 31, Meal 1: Italian turkey sausage, kale, lentil, and tomato soup with parmesan croutons (4 servings)

Soup
1 T olive oil
1 small yellow onion, medium dice
2 cloves garlic, minced
12 oz. Italian turkey sausage, casing removed (if you want to make it fresh, Chef Brian’s recipe is below)
1 T fennel seed, toasted and ground
2 t paprika
1/3 c black lentils
4 roma tomatoes, cut into 1/8s
4 c chicken stock
1/2 bunch Tuscan kale (black kale), stems removed and cut into 1/4-inch strips
salt and pepper, to taste

Croutons
2 oz. piece of baguette, cut or torn into 1/2-inch pieces
1 T olive oil
1/2 oz. parmesan cheese, grated (preferably with a microplane grater)
salt and pepper, to taste

Italian turkey sausage
12 oz. ground turkey (93/7 ratio Jenny-o works best)
2 t paprika
2 t fennel seed, toasted and ground
2 t salt
1/2 t black pepper
7 cloves roasted garlic, chopped/smashed (If you don’t want to roast your own, you can find it at Whole Foods or Ralph’s in the olive bar)
3 T basil, chopped

Week 31, Meal 2: Shellfish and tomato soup with grilled baguette

Soup
4 t olive oil
8 oz. shrimp (26-30 size, or similar, shells on)
1 T smoked paprika
1 pinch saffron
4 cups water
1 bulb fennel, tops removed, cut bulb in 1/4s and slice thin
1 large or 2 small leeks, dark green removed, cleaned well, sliced thin
2 cloves garlic, minced
6 roma tomatoes, cut into 1/8s
8 oz. lump crab meat
1 lemon
salt and pepper, to taste

Grilled baguette
4 1 oz. pieces of baguette, cut on a bias
1 T olive oil

Week 31, Meal 3: Salsa verde soup with queso fresco and light sour cream

Salsa verde broth
1/2 yellow onion, roughly chopped
2 cloves garlic, roughly chopped
2 pasilla chiles, seeded and roughly chopped
1 jalapeno pepper, seeds optional, roughly chopped
2 serrano chiles, seeds optional, roughly chopped
1 1/2 t coriander
1 1/2 t dried Mexican oregano
12 ounces tomatillos, husked and roughly chopped
4 cups chicken broth
salt and pepper, to taste
cooking spray, as needed
Remaining ingredients
6 oz. boneless chicken thighs, trimmed of fat
1/2 yellow onion, sliced
1 pasilla chile, seeded
2 ears corn, husked
1 15 oz. can black beans, drained and rinsed
1 oz. queso fresco
2 T chopped cilantro
2 T light sour cream
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