We Start Our Year With Soups!

Roasted Corn and Potato Chowder 

Many cultures bring in the new year with soups. Italians have their lentil soup. Haitians celebrate their country’s independence with Soup joumou. Here in the south we have black eyed peas and collards. Now soups are a good way to detox from all those holiday foods you might have been partaking in. Soups are nutritious rich in antioxidants, vitamins and minerals. They are also warm and comforting on a cold winter day. Most are also light in calories. For me nothing is better than a good thick bowl of soup with a slice of whole wheat sourdough. Below are a couple of my favorites.

Roasted Corn and Potato Chowder 

My mother was Pennsylvania Dutch and made a traditional dish called corn pie. This is by far a healthier version without the crust. 

Serves 4 

Directions

1. In a large frying pan take 1 cup of corn at a time and sauté dry until corn starts to brown. Set aside. 

2. Sauté the onion mushrooms and celery until the onions are soft. 

3. Add thyme 

4. Add broth and potatoes, cook until potatoes are soft. About 20-25 minutes 

5. Remove thyme sprigs 

6. Add roasted corn and spinach. 

7. Take frozen corn and non dairy milk and puree in blender or food processor. Add to soup. 

8. Add nutritional yeast 

9. Once spinach has wilted, taste and season with salt and pepper. 

Ingredients

2 cups corn 

1 onion diced 

2 ribs of celery finely chopped 

1 cup sliced shiitake 

4 sprigs of fresh thyme 

3 cups broth 

1 pound of potatoes chopped into bite size pieces(we like Yukon gold 3-4 medium sized) 

2 cups spinach 

1 ½ cups frozen corn (thawed) 

1 cup NonDairy Milk 

1/2 cup nutritional yeast 

Salt and pepper to taste 

EPL Miso Soup 

Miso soup can be consumed any time - even for breakfast! 

Serves 6 - 8 

Directions

1. Place the onion, carrot, mushrooms, kale and nori into a 4 quart pot. Cover with water and bring to a boil. 

2. Reduce to a simmer and partially cover the pot. Simmer for 20 minutes or until the carrots are soft.  

3. Remove the soup from heat. Take out 1 cup of the liquid and whisk in the ½ cup miso. Return the mixture to the pot.  

4. Add the soy sauce, tofu and scallions. Stir to combine and serve. 

   INGREDIENTS 

1 medium onion, chopped (about 1 cup) 

1 large carrot, chopped (about 1 cup) 

½ cup dried shiitake mushrooms (or 1 cup fresh, chopped) 

2 cups chopped kale 

1 nori sheet, cut into 1 inch strips 

8 cups water 

½ cup white miso 

1 tablespoon soy sauce 

1 package silken tofu, diced 

3 scallions, chopped 

Simple Black Bean Soup 

Directions

1. Over medium-high heat, sauté the onion, bell pepper, jalapeño, and garlic in a small amount of water until tender (about 7-8 minutes). 

2. Reduce heat to medium. 

3. Add black beans, broth, salsa, sweet potato, smoked paprika, chili powder, cumin and salt to taste. 

4. Cook over medium heat for about 20 minutes until sweet potatoes are tender. 

5. Puree half the soup in a blender or use an immersion blender to blend half the soup. Return the mix to the pot if using a blender. 

6. Stir in the corn and cook for another 10 minutes. Serve warm and garnish with the parsley or cilantro. 

Nice over brown rice too! 

Ingredients

1 onion, diced 

1 red bell pepper, seeded and diced 

¼ jalapeño pepper, seeded and finely chopped 

6 garlic cloves, minced 

2 (15 oz.) cans black beans, drained and rinsed 

1 1/2 cups low sodium vegetable broth 

2 cups salsa (1 jar) 

1 small sweet potato, diced 

1 teaspoon smoked paprika 

1 tablespoon chili powder 

1 teaspoon ground cumin 

salt to taste 

1 cup corn, fresh or frozen 

¼ cup fresh cilantro or parsley, chopped