Forks Over Knives: The Cookbook (26 page)

THIS SOUP IS perfect in the late spring when spinach and dill are both in season. The cool freshness of the chilled soup is great for welcoming the warm months to come.

SERVES 6 TO 8

2 large leeks (white and light green parts), rinsed
 and 
diced

1 tablespoon chopped dill, or to taste

1 bay leaf

5 cups
Vegetable Stock
, or low-sodium vegetable broth

1½ pounds russet potatoes (about 4 to 5 medium), peeled and diced

½ pound spinach, chopped

Zest of 1 lemon

Salt and freshly ground black pepper to taste

1 cup unsweetened plain almond milk

1.
Place the leeks in a large pot and sauté over medium heat until tender, about 5 minutes. Add water 1 to 2 tablespoons at a time to keep the leeks from sticking to the pan. Add the dill and bay leaf and cook for another minute. Add the vegetable stock and potatoes and bring to a boil. Cook 15 to 20 minutes, or until the potatoes are tender.

2.
Add the spinach and lemon zest and season with salt and pepper. Cook for another 5 minutes, or until the spinach is wilted. Puree the soup using an immersion blender or in batches in a blender with a tight-fitting lid, covered with a towel. Return the soup to a pot and add the almond milk. Cool completely, then chill until ready to serve.

IF YOU GROW zucchini in your garden, then chances are you’re always looking for another way to use this bountiful favorite. Get one taste of this soup and you’ll wish you had fresh zucchini throughout the year!

SERVES 4

1 medium yellow onion, peeled and finely chopped

4 medium zucchini, finely chopped

2 cups
Vegetable Stock
, or low-sodium vegetable broth

½ teaspoon
 minced
 thyme

¼ teaspoon nutmeg

½ teaspoon lemon zest

½ to 1 cup unsweetened plain almond milk

Salt and freshly ground black pepper to taste

1.
Place the onion in a large saucepan and sauté over medium heat for 7 to 8 minutes, or until the onions are tender. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the zucchini, vegetable stock, thyme, nutmeg, and lemon zest and cook for 15 minutes, or until the zucchini is tender.

2.
Puree the soup using an immersion blender or in batches in a blender with a tight-fitting lid, covered with a towel. Return the soup to the pot and add the almond milk. Season with salt and pepper and cook until heated through.

PUREEING VEGETABLES INTENSIFIES their flavor, so you don’t need to do much more than that to make a tasty soup. Use this recipe as a template to make any pureed vegetable soup you like, such as potato, carrot, or even celery root.

SERVES 6

3 large leeks (white parts only), sliced and rinsed

1 teaspoon thyme leaves

4 cups broccoli florets (from about 2 large heads)

4½ cups
Vegetable Stock
, or low-sodium vegetable broth, plus more as needed

3 tablespoons nutritional yeast, optional

Salt and freshly ground black pepper to taste

1.
Place the leeks in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the leeks from sticking to the pan. Add the thyme and cook for another minute, then add the broccoli, vegetable stock, and nutritional yeast, if using. Bring to a boil over high heat, reduce the heat to medium, and cook, covered, until the broccoli is tender, about 10 minutes.

2.
Puree the soup using an immersion blender or in batches in a blender with a tight-fitting lid, covered with a towel. Return the soup to the pot and season with salt and pepper.

PUREED CAULIFLOWER SOUPS make great bisques—the cauliflower becomes rich and creamy when pureed, and it takes on the flavor of whatever spices you add to it.

SERVES 4

1 large onion, peeled and diced

2 teaspoons grated ginger

1 jalapeño pepper, minced (for less heat, remove the seeds)

2 cloves garlic, peeled and minced

1½ teaspoons curry powder

1 large head cauliflower, cut into florets

4 cups
Vegetable Stock
, or low-sodium vegetable broth

¼ cup chopped cilantro

4 green onions (white and green parts), thinly sliced

1.
Place the onion in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep from sticking to the pan. Add the ginger, jalapeño pepper, garlic, and curry powder and cook 30 seconds. Add the cauliflower and vegetable stock and bring the pot to a boil over high heat. Reduce the heat to medium and cook, covered, for 20 to 25 minutes, or until the cauliflower is tender.

2.
Puree the soup using an immersion blender or in batches in a blender with a tight-fitting lid, covered with a towel to avoid splatter. Return to the pot and season with salt and pepper. Serve garnished with the cilantro and green onion.

THIS IS A hearty, healthy soup with the added warmth of curry spices.

SERVES 4

1 medium yellow onion, peeled and diced

1 large red bell pepper, seeded and diced

2 cloves garlic, peeled and minced

2 large Yukon Gold potatoes (about 1 pound), peeled and chopped

3 ears corn, kernels removed (about 2 cups)

4 cups
Vegetable Stock
, or low-sodium vegetable broth

1 tablespoon curry powder

1 batch
No-Cheese Sauce

Salt and freshly ground black pepper to taste

4 green onions (white and green parts), sliced

½ cup
 chopped
 cilantro

Place the onion and red pepper in a large saucepan and sauté over medium-high heat for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the garlic and cook for another minute. Add the potatoes, corn, vegetable stock, and curry powder and bring the mixture to a boil over high heat. Reduce the heat to medium and cook, covered, for 20 minutes, or until the potatoes are tender. Add the No-Cheese Sauce and cook over low heat for 5 minutes. Season with salt and black pepper and serve garnished with the green onions and cilantro.

A WARM, RICH, and creamy soup, this is a delicious, plant-based alternative to standard dairy-heavy, fat-laden cheese soups. Depending on your preference, you can puree all or part of this soup; it will taste great either way.

SERVES 4

1 medium yellow onion, peeled and diced

2 cloves garlic, peeled and minced

4 cups
Vegetable Stock
, or low-sodium vegetable broth

1 bay leaf

3 large Yukon Gold potatoes (about 1½ pounds), peeled and chopped

1 batch
No-Cheese Sauce

Salt and freshly ground black pepper to taste

4 green onions (white and green parts), sliced

2 tablespoons chopped parsley

1.
Sauté the onion in a large saucepan over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep from sticking to the pan. Add the garlic and cook for another minute. Add the vegetable stock, bay leaf, and potatoes. Bring the mixture to a boil over high heat. Reduce heat to medium and cook, covered, for 20 to 25 minutes, or until the potatoes are tender. Remove the bay leaf. Puree the soup using an immersion blender or in batches in a blender with a tight-fitting lid, covered with a towel. 

2.
Return the soup to the pot if necessary, add the No-Cheese Sauce, and season with salt and pepper. Cook over low heat, stirring frequently, for 5 minutes. Serve garnished with the green onions and parsley.

VARIATION

For a Southwestern version with a kick, sauté 2 minced jalapeño peppers along with the onion. With the garlic, add 1 tablespoon cumin seeds,
toasted
and ground, and 1 tablespoon ancho chile powder, toasted in a dry skillet. Add the zest and juice of 1 lime to the No-Cheese Sauce. Along with the green onions, garnish the soup with ¼ cup chopped cilantro instead of parsley.

THIS IS A perfect soup for summer, when bell peppers, corn, and tomatoes are all fresh at the farmers’ market.

SERVES 6

2 medium yellow onions, peeled and diced small

2 red bell peppers, seeded and finely chopped

3 ears corn, kernels removed (about 2 cups)

3 cloves garlic, peeled and minced

2 large russet potatoes, peeled and diced

1½ pounds tomatoes (about 4 to 5 medium), diced

6 cups
Vegetable Stock
, or low-sodium vegetable broth

¾ cup
 finely chopped
 basil

Salt and freshly ground black pepper to taste

1.
Place the onions and peppers in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the corn and garlic, and sauté 5 more minutes. Add the potatoes, tomatoes, peppers, and vegetable stock. Bring the mixture to a boil over high heat. Reduce the heat to medium and cook, uncovered, for 25 minutes, or until the potatoes are tender.

2.
Puree half of the soup in batches in a blender with a tight-fitting lid, covered with a towel. Return the pureed soup to the pot. Add the basil and season with salt and pepper.

VARIATION

You can also make this with leeks instead of onions—substitute 2 leeks (white parts only), diced and rinsed.

Recipe by Judy Micklewright