Claudia and Hans Make Stuff

Healthy can be delicious. Please like, rate, and leave a comment!


Leave a comment

Minestrone soup

Minestrone soup is among my favorite types of soups. It is so easy to make and it is offers so much flexibility. It is a great way to use up a variety of veggies that need to be used up. It also easy to change the ingredients, so you can choose your favorite ones or can skip one if you do not have it at hand. Furthermore, depending on what you add to the soup, you can change how filling it is.

Ingredients:
2 tablespoons olive oil
3 cloves garlic, chopped
1 small yellow onion, chopped
2 sticks celery, chopped
same asparagus
3 rainbow-colored carrots, sliced
1 can diced tomatoes
1 can kidney beans
1 veggie buillion cube
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
optional pasta (for example, elbow pasta)

Preparation:
1. Saute onions and carrots, until softened. Then add the other ingredients, except pasta and cheese (if using).
2. Continue heating the soup on low to medium heat. You do not want to cook the soup. Heat until all vegetables are desired tenderness. Meanwhile (if using pasta), prepare the pasta according to directions on pasta package.
3. Once vegetables are tender, pour soup into bowls and add pasta. Serve with shredded cheese, baguette bread, or grilled cheese.
Note: This soup stores well in air-tight container in refrigerator. If you add the pasta before storing it, the pasta will soak up all the liquid in the soup, so it may be best to store the pasta in a separate container.

Minestrone (sad this picture has glare on it)

Minestrone (sad this picture has glare on it)

Minestrone soup with elbow pasta

Minestrone soup with elbow pasta

Health benefits:
* Carrots are a great source of beta carotene, vitamin C and B, fiber, calcium, iron, and potassium.
* Kidney beans are rich in potassium and magnesium, thus they help to keep blood pressure in check. In addition, the high fiber content can help to reduce bad LDL cholesterol.. Kidney beans are also rich in iron and protein, making them a great meat substitute for vegetarians.
* Tomatoes are rich in vitamin C and E, beta carotene, magnesium, potassium, and calcium

Advertisements


1 Comment

Uncream My Broccoli Soup

If you have not already been able to tell, I love soups. So I am always interested in discovering a new delicious soup recipe. Preferably one that is healthy, allows for easy modification, and stores well. Here is a recipe for super-delicious broccoli soup that even Hans eats. It is “creamy” without actually having any dairy added.

(Adapted from Eating Well)

Ingredients (Makes 6 large servings):
1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
½ teaspoon dry mustard
1/8 teaspoon cayenne pepper (Add a bit more for extra kick)
2 14-ounce cans vegetable broth (Alternatively use 2 veggie bouillon cubes and 4 cups of water)
16 ounces (1 lb) broccoli crowns (see Ingredient note), cut into 1-inch pieces, stems and florets separated (average broccoli weighs 1 to 1.5 lb)
1/8 teaspoon salt

Preparation (Preparation time approximately 30-40 minutes)
1. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne pepper; cook, stirring often, for 2 minutes.

2. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Add the salt. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer to blender and puree, until desired consistency.

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 2 months.

Celery, rainbow carrots, garlic, and onion

Celery, rainbow carrots, garlic, and onion

Red potato, Yukon Gold potato, and broccoli

Red potato, Yukon Gold potato, and broccoli

Ingredients  prior to the blender

Ingredients prior to the blender

Broccoli soup

Broccoli soup

Healthful benefits:
* The amount of calories is much lower than broccoli soup that is dairy-based.
* Broccoli is rich in vitamins C. E, and B5. It also contains high amounts of beta carotene, folate, iron, zinc, potassium, and calcium.
* The soup also allows the addition of one carrot, celery stick, onion, and potato. So it is a bit of a vegetable soup, sneaky, right?! Don’t tell anyone.


1 Comment

Curried Carrot Soup

Never made carrot soup before. And then we were gifted a 5-lb bag of organic carrots and we needed to find something to do with all the carrots. This soup is simple to make, can easily be stored, tastes delicious, and definitely helped to reduce the amount of carrots in our refrigerator.

Ingredients:
2 tablespoons vegetable oil
2 teaspoons curry powder
8 medium carrots, peeled and thinly sliced
4 medium stalks celery, thinly sliced
1 medium onion, coarsely chopped
4 cups vegetable broth (we used 2 cubes veggie bouillon and 4 cups water)
2 cups water, or as needed
½ teaspoon salt
Freshly ground pepper, to taste
(Lemon juice, optional)

Preparation (Preparation time approximately 30 minutes):
1. Heat oil in a large pot over medium heat. Saute the onion until tender and translucent. Stir in the curry powder. Add the chopped carrots and celery; cook, stirring frequently, for 10 minutes. Pour in the vegetable broth, and simmer until the carrots are soft, about 20 minutes.

2. Transfer the heated mixture to a blender, and puree until smooth. Pour back into the pot, and thin with water to your preferred consistency. Season with lemon juice (if using), salt, and pepper.

Note: Soup can easily be stored in an airtight container and frozen. Allow it to slowly defrost in the refrigerator before heating it, when you want to use it.

Curried carrot soup

Curried carrot soup

Adapted from recipes from Eating Well and Allrecipes http://allrecipes.com/recipe/curried-carrot-soup/ and http://www.eatingwell.com/recipes/curried_carrot_soup.html

Healthful benetits:
* Carrots are a great source for beta carotene, vitamins C and B, fiber, calcium, iron, and potassium.
* Celery is rich in vitamin A, K, and folate. It also contains antioxidants.