Coconut Curry Soup

Coconut Curry Soup

from melskitchencafe.com

*Serves 4-6

*Note: the slight dash of cayenne pepper doesn't make the soup spicy, instead, it just enhances the overall flavor. You can add more to taste, if you like things a bit spicier. Also, if you are worried about the fish sauce, don't be! It is widely available in most grocery stores in the Asian foods section. It is relatively inexpensive and lasts a long time in the refrigerator. It adds an element of flavor you can't get otherwise, but in a pinch, you could leave it out and sub in probably 1/2 teaspoon salt (more or less to taste). If you don't know what you would use the rest of the fish sauce in, here are a few of my other favorite dishes that call for it: Shrimp Stir Fry with Coconut Curry Sauce, Chiang Mai Noodles, Red Coconut Curry Noodles, Vietnamese Spring Rolls, Authentic Egg Rolls.)

2 tablespoons olive oil

1 1/2 pounds chicken breasts, (about 3), cut into 1-inch pieces

Salt and pepper for seasoning

1/2 cup chopped yellow onion (about 1/2 medium onion)

1 red bell pepper, finely chopped

2 cups low-sodium chicken broth

1 can (14-ounces) unsweetened light coconut milk

1 tablespoon fish sauce

1/8 teaspoon cayenne pepper or more to taste

1 tablespoon brown sugar (*I USED HONEY*)

½ tablespoon curry powder

1 tablespoon fresh lime juice (about 1 medium lime)

¼ cup fresh cilantro

3-4 cups hot, cooked rice for serving (*I made it without rice*)

In a large pot, heat the oil over medium heat until it is hot and shimmering. Pat the chicken pieces dry with a paper towel and season them lightly with salt and pepper. Add them to the hot oil. Let the chicken cook for 1-2 minutes, stirring occasionally. Add the onions and red pepper. Cook for 2-3 minutes, until the onions and peppers are slightly softened. The chicken and vegetables don’t have to be fully cooked as they will simmer and cook further in the next step.

Add the chicken broth, coconut milk, fish sauce, cayenne pepper, brown sugar and curry powder. Stir to combine. Bring the soup to a simmer and cook, gently, for 10-15 minutes. Stir in the lime juice and cilantro. Add salt and pepper to taste.

Serve a ladle or two of the soup over a scoop of rice and garnish with more cilantro, if desired.

*****Erica's notes: SO DELICIOUS! Make it with 2 onions. Slice chicken small. No Rice. Substitute Honey for Sugar.

Pumpkin & Coconut Soup

1 tbsp coconut oil

1 medium white onion, diced

1/2 tsp ground cinnamon

1/2 tsp chile powder

1/2 tsp ground cumin

Pinch ground nutmeg

3 cups low-sodium chicken broth

3 cups pumpkin puree or organic pure pumpkin

1 tbsp fresh lime juice

1 cup light coconut milk

Sea salt and ground black pepper, to taste

3/4 cup nonfat plain Greek-style yogurt

6 tbsp raw pumpkin seeds

Heat oil in a large saucepan on medium-high. Add onion and cook, stirring frequently, until softened and translucent, about 5 minutes. Add cinnamon, chile powder, cumin and nutmeg and cook for about 1 minute, stirring frequently, until fragrant. Add broth and pumpkin and whisk until incorporated and smooth, adding up to 1 cup water if broth is too thick (soup should coat the back of a spoon). Bring to a boil, reduce heat to medium-low and simmer for 5 minutes, stirring frequently. Remove from heat and add lime juice. Stir in coconut milk and season with salt and pepper. Ladle into bowls and top with 2 tbsp yogurt and 1 tbsp pumpkin seeds.

For 1 1/3 cup with toppings: Kcal 189, Total Fat 11g, Carbs 17g, Fiber 5g, Sugars 5g, Protein 10g.

From Clean Eating Magazine March 2011, page 45

Pumpkin Turkey Chili

The following recipe was copied straight off of Primal Mama Cooks Blog. As soon as the recipe came through on my google reader I KNEW I was going to love it. And I did. More than anything else I've made in my Paleo journey thus far. It's really simple and super delicious!

3lbs. Ground turkey (or grassfed ground beef)

1 onion, diced

1 bell pepper, diced (I like red, yellow or orange)

1 14oz can of canned pumpkin (make sure it's just pumpkin)

1 tsp pepper

2 tsp pumpkin pie spice

1 jar chipotle salsa

1 box of Tomato and Roasted Red Pepper Soup*

1 tsp cumin

What you do:

Cook the ground turkey, diced onion and pepper in a large pot until the meat is crumbly and no longer pink. Drain. Add the remaining ingredients, bring to a boil and then simmer for one hour.

*I couldn't find any tomato soup w/o sugar (at Albertsons) so I made my own. I roasted sliced 8 tomatoes, drizzled olive oil and salt on them, then baked them for 15 min @ 350 for 15 minutes. Then I put them in the blender with 32 oz of chicken broth and blended on low.

Jamaican Pumpkin Soup

1 (15-oz) can pure pumpkin

1 red onion, chopped

2 celery stalks, chopped

2 yams, peeled and chopped

3 garlic cloves, chopped

1 (1-inch) piece fresh ginger, peeled and grated

2 tsp kosher salt

1 tsp ground turmeric

1/4 tsp ground allspice

1/4 tsp ground nutmeg

1 Tbsp honey

4 cups vegetarian broth

2 cups water

Use a 6-qt slow cooker. Put canned pumpkin into stoneware, and add chopped vegetables. Add spices and honey. Pour in vegetable broth and water, stirring well. Cover and cook on low for 8 hours. Carefully use a handheld blender to soupify about three-quarters of the soup (I liquefy all of it).

*Note: You can add shredded grilled chicken for a light and flavorful lunch

Yield: 6 servings

Source: Make It Fast, Cook It Slow by Stephanie O'Dea-

Modified to be Paleo

Roasted Squash Soup

1 medium butternut squash, cut in half
4 sweet potatoes
1 garlic head
2 large sweet onions
4 apples, peeled and cut into 1/2 chunk
3 Tablespoons olive oil
1 tsp. curry powder
1 tsp. dry thyme
1 1/2 cup cooking sherry
6 cups chicken stock
salt & pepper
pinch cayenne

1. Preheat oven to 400F. Lay squash halves cut side down on baking sheet, and roast for 45 min or until the flesh is soft. Wash potatoes and add to cookie sheet to cook at same time. Cut top off garlic drizzle with olive oil and wrap in wax paper then aluminum foil. Add to oven about 1/2 way through cooking time of squash and potatoes. Garlic takes around 20-25 minutes to cook. Cook until top starts to brown on potatoes and squash.
2. When the squash has cooled cut off skin and cut into sections. Puree in blender in batches using the stock. Do the same with sweet potatoes (leave skin on). Squeeze out garlic and add to one of the batches. Put all pureed mixture in pot. (You can do this portion the day before because it takes the longest, and then finish the next day by mixing the 2 parts.)
3. Heat oil in medium saucepan over medium heat. Add the onion, cooking for 5 minutes, stirring frequently until onion softens. Add thyme, curry, and a little S&P. Cook another minute. Add the apples and the sherry, and simmer for 10 minutes, or until the apples soften.
4. Puree apple/onion mixture. Combine with pureed squash mixture. Add a few drops of cayenne and serve hot, you may also sprinkle toasted pecans on top.

serves 8-10 (20 Cups)

Hearty White Bean Chili

This is a thick chili served piping hot tastes wonderful no matter whatthe temperature outside. Using leaner cuts of poultry, including turkey or chicken breast, reduces the fat content but delivers a taste sensation.

INGREDIENTS

1 pound dry great northern beans or white kidney beans, rinsed and picked over

4 cups low-sodium chicken broth

2 cups yellow onions, chopped garlic cloves, minced ground cumin

1 1/2 tsp dried oregano

1 tsp dried ground coriander

1/8 tsp ground cloves

1 (4-oz) can chopped green chilies

2 pounds boneless, skinless chicken or turkey breast, grilled and cubed

1 tsp sea salt

INSTRUCTIONS:

Place beans in a soup kettle or Dutch oven. Add enough water to cover beans by two inches. Bring to a boil. Let boil for 5 minutes. Remove from heat and let stand covered for 1 hour. Drain and rinse. Discard liquid.

Place beans in a slow cooker. Add the chicken broth, onions, garlic and seasonings. Cover and cook on low heat for seven hours or until beans are not quite tender. Add the chilies, chicken and sea salt. Cook for another hour until beans are tender.

Nutritional information per serving: 442 calories; 50g protein; 4g fat; 51g carbohydrates.

(The Eat Clean Diet by Tosca Reno)

Toasted bread, bean, and vegetable soup

1/2 white onion, chopped

2 garlic cloves, minced

2 medium carrots, chopped into 1/2-in. pieces

2 celery stalks, chopped into 1-in. pieces

1.5 qts. chicken broth

1 can (15 oz) can cannellini beans, drained and rinsed

4 whole canned tomatoes (muir glen brand is best), quartered, plus some juice

2 C chopped Swiss chard

4 C rough-textured day-old bread (such as ciabatta), ripped into 1.5 inch pieces

Kosher salt and freshly ground black pepper

2 Tbsp. chopped fresh basil

2 Tbsp. chopped fresh cilantro

Wedge of parmesan cheese for grating

1. Heat 1 Tbsp. Olive oil in large pot over medium heat. Add onion and garlic; cook until transparent, about 5 minutes. Add carrots and celery and cook, stirring often, 5 minutes. Stir in broth and beans, then bring to a boil. Reduce heat, cover, and simmer about 15 minutes. Add tomatoes and chard and simmer another 15 minutes, covered.

2. Meanwhile, preheat oven to 350. Lay bread pieces on a rimmed baking sheet in a single layer. Drizzle with 2 Tbsp. olive oil and sprinkle with salt and pepper. Toast in oven until slightly golden, about 10 minutes. Set croutons aside.

3. Just before serving, add basil and cilantro and season to taste with salt and pepper.

4. Divide soup among serving bowls and top each with a few warm croutons. Grate parmesan directly over soup if you like.

Per 1 cup serving 212 Calories. 9.7 g protein, 9.9 g fat, 29 g carb,812 mg sodium, 0 mg cholesterol

(Sunset Magazine)

Sweet Vegetable Soup

2 cups water
2 Tbs mushroom bouillion
8 oz. sliced mushrooms
1 large potato, diced
3 large carrots, sliced
1 onion chopped
2 medium zucchini or yellow squash, diced
1/2 lb frozen corn
1/2 lb frozen peas
1 cup cooked rice (I use the already cooked and frozen brown rice from Trader Joes)
1 can of beans (white, red, black, etc.) drained and rinsed
2 cans coconut milk
1-2 Tbs pure maple syrup, honey or brown sugar (I use honey)
Optional: (which I include)
1/2 tsp curry
1/4 tsp tumeric

Add all ingredients to soup pot except peas, rice and beans. Heat until vegetables are tender. Add remaining ingredients, cook until heated through and serve.
(Andrea Leaver)

Creamy Curry Chicken Soup

2 tablespoons olive oil
1 small onion, chopped
1 1/2 cup carrots, peeled, cut into 1/2-inch cubes
1 cup chopped celery
2 teaspoons curry powder
1/4 teaspoon ground cardamom
1/4 teaspoon ground coriander
4 cups canned low-salt chicken broth
2 tablespoons all purpose flour
1 pound skinless boneless chicken, cut into 1/2-inch cubes

Heat oil in heavy large pot over medium heat. Add Chicken and cook til done remove and set aside. Add onions celery and carrots. Cook until onions are tender but not brown, stirring occasionally, about 12 minutes. Mix in spices and flour; stir 2 minutes. Add broth, chicken and cook til carrots are tender. Add 1 cup of cream and salt and pepper to taste.

White Bean Chili

1 lb cubed chicken
1 chopped onion
1 t garlic powder
2 cans Great Northern Beans
14.5 oz chicken broth
1 t oregano
1 t cumin
1 t salt
1/2 t pepper
2 small cans green chilies
1/2 C heavy cream
1 C sour cream

In large pot, saute chicken, onion and garlic powder in oil. Add beans, oregano, cumin, salt & pepper. In a blender mix chilies and broth, then add to the pot. Bring to a boil and simmer for at least 1/2 hour. Take off heat and add cream and sour cream.
(Chicken preparation Stacey Reese way: Put raw chicken in gallon size ziploc bag and pound until evenly thinned. Brush chicken with olive oil, Kosher salt and pepper. Once your pan is heated to medium heat place chicken in it and do not flip for 5 minutes, when chicken is white at least half way through and is slightly browned on the surface, flip it and cook on other side for approximately 3 minutes. When cooked, place chicken on plate and cover with foil for 10 minutes. Then add chicken to onions and prepare as described above.)
(Shelly Tingey)

Butternut Squash Soup

3 Tbs. Butter
2 Onions, chopped
2 C Butternut Squash, peeled, seeds removed, cubed
3 Tbs. Flour
1-2 tsp. Curry
pinch Nutmeg
3 C Chicken Stock
1.5 C half and half or milk
Salt and Pepper to taste
Cream and Parsley

Saute onion in butter until soft. Add squash, stir and saute 3 minutes. Add flour, curry nutmeg and stir. Add chicken stock and stir. Add milk and stir. Simmer for 15-20 minutes until squash is tender. Put in blender just until smooth. Pour through sieve back into pan to remove strings. Warm, pour into bowls. Top with cream and parsley. Serves 6