Maui Girl Cooks

“One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.” Luciano Pavarotti

Fall for Soup

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“Good soup is one of the prime ingredients of good living.  For soup can do more to lift the spirits and stimulate the appetite than any other one dish.”    Louis P. De Gouy, ‘The Soup Book’ (1949)

Have you noticed a change in the weather in your area?  Maybe the mornings are a bit dewier than they were last month, and a sweater hits the spot in the evening.  We have noticed that the mornings and evenings are a little cooler here on Maui, even though the days feel about the same, nice and warm.  The first day of autumn is just around the corner {9/22}, which means it’s time to get out the soup pot.  Our soup pot is never far from the stove.  Even though we live on Maui, we eat a lot of soup, and surprisingly most of it hot soup, not cold.  We live at about 1200 feet altitude, on the slopes of Haleakala Volcano, so it is often cool enough to enjoy soup, especially when the trade winds are blowing, as they are now.  While it may feel warm outside in the sun, the breeze can feel cool in the house.  We eat soup for breakfast, lunch and dinner.  The soups we enjoy are all healthy; they are full of vegetables, high in vitamins and minerals and nutrient dense.   I realize that people who live in places with 3 or 4 seasons probably don’t eat much hot soup in the summer, but like I said earlier, ready or not, autumn is on its way.

If you haven’t made home made soup, I encourage you to try out a few recipes; you will be rewarded with several delicious meals that don’t have to be complicated to prepare.  There are some elaborate soup recipes out there, but the ones I make are pretty straightforward.  I assure you that the soup you create from top notch fresh ingredients will be far superior to any soup you get from a can.

This minestrone is one of our new favorite soups, and I highly recommend it.  This is the link to the original; what follows is my adaptation.

Lentil, Celery and Tomato Minestrone

adapted from the recipe by Martha Rose Shulman, who is the author of “The Very Best of Recipes for Health.”

1 cup lentils, rinsed
1 onion, halved
A bouquet garni made with 2 sprigs each thyme and parsley, a bay leaf, and a Parmesan rind
1 1/2 quarts water
1 tablespoon extra virgin olive oil
3 medium carrots, diced
3 celery stalks, diced
3 garlic cloves, minced {mince & let sit for 10 minutes for health benefits}
Salt, preferably kosher salt, to taste
1 28-ounce can chopped tomatoes, with liquid
Pinch of sugar
3 tablespoons tomato paste
About 1/2 small head of green cabbage, thinly sliced
1/4 cup chopped fresh parsley
Very thinly sliced celery, from the inner heart, for garnish
Freshly grated Parmesan cheese for serving
1. Combine the lentils, 1/2 onion and the bouquet garni with 1 quart water in a saucepan and bring to a boil. Reduce the heat, add salt to taste, cover and simmer 30 minutes.

2. Chop the remaining onion. Heat the olive oil in a large, heavy soup pot or Dutch oven over medium heat and add the onion, carrot, and celery. Cook, stirring often, until the onion is tender, about 5 minutes, and add the garlic and a pinch of salt. Stir together until fragrant, about 1 minute, and add the canned tomatoes with their liquid and the sugar. Bring to a simmer and cook, stirring often, for about 10 minutes, until the tomatoes have cooked down somewhat and smell fragrant.

3. Add the lentils with their broth, the tomato paste, salt to taste, an additional 2 cups water, and bring to a boil. Reduce the heat, cover, and simmer 30 minutes. During the last 10 minutes, add the cabbage.  Taste and adjust seasonings. Season to taste with freshly ground pepper, stir in the parsley and serve, garnishing each bowl with thinly sliced celery heart if you want some crunch, and passing the Parmesan at the table.

Yield: Serves 4 to 6Celery Minestrone Ready to Eat

Like most soup, this is even better the next day.

Nutritional information per serving (4 servings): 276 calories; 4 grams fat; 0 grams saturated fat; 1 gram polyunsaturated fat; 2 grams monounsaturated fat; 0 milligrams cholesterol; 49 grams carbohydrates; 12 grams dietary fiber; 392 milligrams sodium (does not include salt to taste); 17 grams protein

Nutritional information per serving (6 servings): 184 calories; 2 grams fat; 0 grams saturated fat; 0 grams polyunsaturated fat; 2 grams monounsaturated fat; 0 milligrams cholesterol; 32 grams carbohydrates; 8 grams dietary fiber; 261 milligrams sodium (does not include salt to taste); 11 grams protein

Notes:

* You may use any lentils that you like.  I usually use brown lentils, but if you like your lentils to hold their shape, you may want to use the French green lentils {lentils du puy}.

* I highly recommend the celery & Parmesan garnish.  Generally speaking, I find that if a recipe has a garnish, it’s best to put in the extra effort to put it on your soup.  A garnish can take your soup to a higher level!

*Please, please, please do not use what they call “Parmesan cheese” that comes in the green can!  Use the real thing; if you don’t use the real thing, you won’t have the Parmesan rind which adds a huge amount of flavor to your soup.  It really does make a difference!  Get more ideas on using Parmesan rinds to elevate your dishes to a whole other level here.

* If you do not have any kitchen twine, put it on your shopping list, and then you can tie your bouquet garni with a green onion top or chive {don’t tie too tight or they will break!}.

Bon appetit!

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2 thoughts on “Fall for Soup

  1. Summer went by too fast, but I’m looking forward to autumn! I love home made soups–so many options! This soup looks delicious. Bookmarked the recipe 🙂

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