Curried Miso Butternut Squash Soup

It has been a beautiful fall and as such I’ve been inspired to cook with tons of root and other traditional fall veggies. From cranberries to cabbage, I’ve been enjoying them all, and over the weekend I made a soup that knocked my socks off! Literally! 

There are few things that say autumn better than butternut squash soup. While traditionally these soups are completely pureed, I’m not a big fan of fully pureed soups - if I want a smoothie, I’ll make one. This soup however starts out as a traditional butternut squash soup but then gets transformed into something completely new and unique and the taste is out of this word! I look forward to sharing this great recipe with my family this holiday season!

Curried Miso Butternut Squash Soup

Serves 2-4

2-3lbs peeled and cubed Butternut squash – separate into two equal sized piles

3 potatoes – cubed (I prebaked these for 15 minutes on 350 while preparing the other ingredients)

1 cup red lentils – washed

½ cup brown or wild rice

1 red onion – chopped

3 carrots – cut into large cubed pieces

3 stalks celery – chopped

1/3 cup purple cabbaged – chopped

2 cups kale – chopped

1 tbsp sweet miso paste

1 tbsp curry powder

2 cloves garlic

1 small chunk ginger

8 cups veggie broth

In a blender or food processor, add 5 cups of the veggie broth, half of the butternut squash, the miso, curry, garlic, and ginger. Blend until smooth.

Now pour the butternut squash-broth into a large soup pan. Add the red lentils, potato, the remaining cubed squash, and rice and bring to a boil. Once it begins to boil lower heat to a medium flame and stir frequently. As the soup cooks, it will begin thicken. Slowly add the remaining broth and stir it into the soup to keep it from becoming too thick. After 15 minutes or so, the harder root vegetables will start to soften and the lentils will plump up. As this happens add the chopped onion and carrots to the mix and continue cooking. At this point you can lower the heat even more to a low simmer and cover, but still stirring every few minutes. After another 10 minutes or so, the root vegetables should be soft but not over cooked. Add the celery and the purple cabbage and cook for another 5 minutes or until the celery becomes translucent.

Serve your soup hot on top of your favorite greens. I used kale.    

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Mean Green Split Pea and Hemp Soup

I rarely do anything special for St Patrick's Day but since it is absolutely frigid in NYC right now (screw you too Punxsutawny) creating a BYOL original green soup seemed the perfect way to celebrate as well as to help warm me up after a bone-chilling bike ride! This soup is high in protein as well as carbohydrates and antioxidants. It is also highly alkaline promoting, which helps reduce inflammation, so it is a perfect recovery meal, or anytime meal for that matter! A great way to boost your green veggie intake; to top it off it's pretty easy to make. Tossing in a few potatoes at the end is the perfect way to celebrate St. Patty's day. This nutrient dense soup is certain to make your inner-Irishman swoon! 

Here is this incredibly easy recipe.

Serves 3-4

2 cups green split peas (soaked in warm water and rinsed before cooking)
2 large potatoes baked - chopped
2 cups spinach - chopped
3 stalks of celery - chopped
2 large carrots - sliced
1 cup broccoli floretts
4 tablespoons hemp seeds
3-4 cloves of garlic
8 cups water or veggie broth
1 generous pinch of onion or pea sprouts (optional but recommend)
onion powder, ginger, and black pepper to taste


After the peas soaked for a few hours rinse them well under warm water until the water runs clean. Add them to a pot with a splash of lemon juice and enough water to cover all of the peas by about 1-2 inches. Boil the peas until they soften - about 40 minutes depending on how long they soaked. If any foam rises to the top, simply scrap it off with a spoon.

While the peas are cooking, prepare the two potatoes and bake them for 30 minutes on 375. Once they are done it is your choice to peel them or not. I left the skin this time.

Also try adding some chopped walnuts

Once the peas are done cooking, drain the pot and add the peas, broccoli, garlic and about 1 cup of water or veggie broth to a blender or food processor. Blend until mostly smooth but leave some texture to the mix. Transfer the content to a large soup pot and put on medium-high heat. Add the carrots, celery, chopped potato, spices, and the rest of the water/broth. Let the soup come to a low boil and then turn down to medium-low. Again if any foam rises to the top, simply remove it.

After about 15 minutes, the veggies should have softened. Now add the chopped spinach and hemp seeds and let simmer for and additional 2-3 more minutes or until the spinach is wilted. Serve hot. Yesterday at the farmers market I found onion sprouts which made a great addition to this soup, however pea shoots are much more commonly found in grocery stores. If you don't have either, garnish with green onion. You can also make this a bit more hearty by adding cooked wild or brown rice to it before serving.

This soup is sure to help take the edge off this incredibly long winter!



enjoy

SUPERFOOD KITCHEN by Julie Morris, and GIVE AWAY Annoucement

This Saturday is the one-year anniversary of BYOL! It’s been a great year of research, reviews, and nutritious vegan recipes. As a big thank you for the tremendous support and generosity you have all shown, I’m excited to be announcing my second give-away! 

A while back, I posted about a new cookbook I had picked up at a cooking demonstration with the author. That was the start of an ongoing friendship with one of the most talented chefs I know, Julie Morris.

(Fritz and Julie)

Not only is she the brilliant brain behind most of Navitas Naturals’ fabulous smoothie creations but she is also the author of the recently released Superfood Kitchen. Over the months we’ve gotten to know one another a bit better, but I’ve always had a slew of “professional” questions for her. Julie is such a cool person she not only agreed to answer my questions, but she offered an amazing superfood recipe that is perfect for cooler months and has agreed to give one lucky reader a copy of her new book. Personally, it is my go to cookbook when I’m feeling inspired and want to make something new. The book is packed full of nutritional information, delicious recipes using some of the healthiest foods found on the planet (and thanks to Navitas Naturals, who Julie is partnered with, readily available) and even has stunning photos of each recipe!

If you enjoy healthy cooking, this is one cookbook you do not want to miss out on!

1) Lets start with a simple definition of what a superfood is, what makes a food a super food in your mind?

“Superfoods” is a term that describes the most nutrient-dense, benefit-rich foods found in nature. This can range from everyday superfoods like spinach or leafy greens, to exotic ones like acai berries and maca root. Looking for foods that have a high nutrient density – an impressive array of vitamins, minerals, antioxidants, and phytochemicals per calorie – is a good way to determine what foods earn the “superfood” star.

2) What are some of your favorite superfoods? Is there one that reins supreme (extra credit if you say lentils :)

Love lentils. Because there are so many different nutrients that are required for holistic health (and every food contains its own alchemy of these nutrients), it’s very difficult to call one superfood better than another. But a couple others I love would be chia seeds for their ease of use and valuable healthy fats; hemp seeds (or hemp powder) for their exceptional source of plant-based protein; and cacao for it’s tremendous antioxidant content, important minerals, and so much more!

3) In your book and talks, you stress some of the more exotic superfoods such as goji berries and wheat grass. Are there slightly more common super foods? If so, what are some of them?

Definitely. Leafy greens are a great example of a “common” superfood: inexpensive, local, fresh, and abundant in benefits… an ideal everyday kind of superfood. Quinoa is another good one, as one of the most nutrient-dense “grains” available. You certainly don’t have to use “exotic” superfoods to garner impressive health benefits, but the goji berries and the wheatgrasses of the world will do nothing but further enhance your health. They’re basically healthy extra credit.

4) What is the one kitchen appliance you couldn't live without?

A blender - I can’t imagine not being able to make a daily smoothie.

5) Are you aware that you share a name with a christian weight-loss motivational speaker? Have you ever been confused for her?

I have been made aware of this, yes! Luckily there’s been no confusion up to this point.

6) Why/when did you go vegan (or plant based)? Is there a difference between plant based and vegan in your opinion?

I became a vegetarian at 14 for compassion reasons, and began my vegan journey several years later because of the health benefits. The vegan effort took a little while to get into balance, mainly because, like your question suggests, there is a big (health-related) difference between plant-based and vegan! Although I’m not big on semantics, I do feel like “plant-based” is a more appropriate term for the kind of work that I do, as it implies a focus on more natural and whole food forms within the vegan category (as opposed to simply vegan, which mainly implies “anything that doesn’t come from an animal”). You won’t find any vegan marshmallows in my books, lets put it that way.

7) What is your favorite snack?

I love keeping soft Medjool dates around for a grab-and-go bite, which I’ll stuff with cacao nibs for a real energy boost. (note: I tried this with Navitas Naturals' Sweet Raw Cacao Nibs, and it is amazing! Better than any cookie I've ever had!)

8) Any advice for people looking to incorporate more whole foods into their diets?

Try and do as much of your shopping as possible at farmers markets, which will ensure that you’re bringing home “real” ingredients, and get you inspired about cooking with them. A practice I have followed for years is making a rule that once a week, I have to bring home something I’ve never used before – it can be a superfood, a strange produce find at the market, or even just a local brand of hot sauce. Then I do some light research on it to “learn” my new food and how to use it. This simple practice keeps cooking exciting, and expands your natural food horizons in a very organic manner.

9) Care to share a favorite recipe?

Of course!

KALE & BLACK-EYED PEA STEW

MAKES 6–8 SERVINGS

There’s always something exciting about a pot of good stuff bubbling away on the stove. Especially whenthat “good stuff” includes powerful ingredients providing a balanced array of minerals, protein, and fiber. Adding the kale at the very end of the cooking ensures that it’s softened enough to be enjoyed, withoutdestroying all of its nutrition through heat. This is the kind of stew that eats like a meal.

1 tablespoon coconut oil

2 cups white onions, diced (about 1 medium onion)

6 cloves garlic, minced

3 stalks celery, diced

1 red bell pepper, diced

1 tablespoon fresh oregano leaves, chopped

½ tablespoon fresh thyme leaves, chopped

¼ teaspoon chipotle powder

1 tablespoon smoked paprika

3 cups vegetable broth

3 cups water

2 tablespoons wakame flakes, ground/crushed into fine pieces

3 cups cooked black-eyed peas

1 head kale, stems discarded and leaves chopped

½ lemon, juiced

fresh parsley, chopped, for garnish

sea salt to taste

In a large pot, melt the coconut oil over medium heat. Add the onions and garlic and cook for 2 minutes, stirring occasionally. Add the celery and bell pepper and cook for a few minutes longer. Stir in the herbs and spices, cooking for about 30 seconds. Add the vegetable broth, water, wakame flakes, black-eyed peas, and a pinch of sea salt. Bring to a gentle simmer, and cook uncovered for 30 minutes, adding more water if needed. Taste, and adjust salt if desired. After the soup is fully cooked through, stir in the kale and keep over the heat for a minute longer—just enough to wilt the kale. Add the lemon juice and turn off the heat. Top with parsley and serve.

Variation: Add 1 cup diced smoked tofu when you add the black-eyed peas.

SUPERFOOD TIP

Using smoked ingredients like chipotle powder and smoked paprika add an impressive depth of flavor to recipes without compromising nutrition through overcooking. Find these spices in most supermarket.

THE GIVEAWAY:

Here are the rules. First, the winner needs to live in the United States (sorry international readers, no disrespect). The contest will end next Friday, December 14 at midnight. To enter, you must be a subscribed reader to BYOL. To increase your chances of winning leave a comment on this post or/and "like" Superfood Cuisine with Julie Morris" on facebook. 

Good luck and cheers

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