Lentil Soup: Quick, versatile, healthy and good

Lentils and kale come together quickly in a hearty, healthy soup. Recipe below.

We’re big on beans at Blue Kitchen. Tuscan beans, chili, Cajun red beans and rice, Brazilian rice and beans—beans are versatile, delicious and packed with protein, fiber and a lot more stuff that’s really good for you. And for many recipes, canned beans are just fine, making them quick and convenient.

But when recipes call for dried beans, everything slows waaaay down. They need to soak, often overnight. And they need to cook, often for hours.

That’s where lentils shine. These tiny dried legumes pack the same nutritious punch beans do [according to Magic Foods: Simple Changes You Can Make to Supercharge Your Energy, Lose Weight and Live Longer, eating lentils twice a week can even reduce the risk of breast cancer in women], and they can go from dried to cooked and tender in as little as 20 minutes, without presoaking [at least the brown lentils common in the U.S. do—smaller, firmer French green lentils take a bit longer, 30 to 45 minutes or so].

They can go long too. Cooking a soup that takes 45 minutes? An hour? Longer? Even quicker cooking brown lentils will hold their shape and not cook to mush. [The red and yellow lentils commonly used in Middle Eastern or Indian cooking are skinless and intended to cook into more of a purée.]

They have a great taste, more delicate than beans, and a pleasant mouthfeel. Because they’re packed with fiber—16 grams in a cup of cooked lentils, much of it soluble fiber—they satisfy hunger for a good long time. And because they’re rich in protein [18 grams in that same cooked cup], they’re often used as a meat substitute. It’s little wonder that these little wonders are a staple in the Middle East and India. They’re also popular in parts of Europe and gaining in popularity here in the U.S.

Lentils are wonderfully versatile. They can be used in soups, stews, salads and the fabulously spicy Indian dish, dal. A quick check of epicurious.com turned up 47 results for lentil soups alone. Right here at Blue Kitchen, you’ll find a recipe for Curried Lentil Soup with Chicken.

This lentil soup balances the delicate taste of lentils with the mildly cabbagey bite of kale, another good-for-you powerhouse. A cruciferous vegetable, kale delivers vitamins A and C, folic acid, calcium and iron. It also contains cancer-fighting antioxidants.

And perhaps best of all in this fresh-produce-starved season, kale is actually best during the winter months; it greatly prefers cooler climes for growing.

Oh, and this hearty, delicious soup also contains some smoked sausage for even more stick-to-your-ribs goodness. We’re also big on meat at Blue Kitchen. Continue reading “Lentil Soup: Quick, versatile, healthy and good” →

A cool, surprising first course for Thanksgiving

Unexpected coldness adds an elegant surprise to Marion’s Sweet Potato Vichyssoise, our traditional Thanksgiving dinner first course.

A BOWL OF THIS SOUP LOOKS LIKE A BEAUTIFUL HARVEST MOON GLOWING ON YOUR TABLE. The original of this recipe appeared in The Four Seasons Cookbook, still one of my most beloved cookbooks of all time. Elegant in design, full of inspiring, demanding recipes and gorgeous photos, it foreshadowed our current era of high-concept coffee table cookbooks. Continue reading “A cool, surprising first course for Thanksgiving” →

A hearty, hot soup for chilly nights

Loaded with lentils, vegetables, chicken and plenty of spices, this crowded Curried Lentil Soup makes a satisfying meal by itself. Recipe below.

Broth is all well and good in soups, but I like my soups crowded. Even as a kid, I would scarf down all the noodles and little cubes of chicken in my Campbell’s Chicken Noodle and leave a bowlful of broth, aggravating my mom and missing out on the liquid benefits of soup. Now that I’m all grown up, I can appreciate a nice slurpy bowl of miso soup on occasion. But crowded soups—soups packed with vegetables and chunks of meat and maybe some noodles—are still what I really crave.

This soup fits the bill perfectly, a true meal in a bowl. It’s got lentils and a whole host of vegetables, including spinach. It’s got nice chunky bites of chicken. And it’s got spices—curry powder, cumin, red pepper and fresh ginger—to fire it up a bit and make it as interesting as it is satisfying. For the curry, I used Hot Curry Powder from The Spice House. Any Madras curry is a good choice for its heat.

It’s easy to make this vegetarian too. Just leave out the chicken and use all water or vegetable stock in place of the chicken stock.

Speaking of chicken stock, I lucked out big time. Marion made some homemade stock recently to freeze and I nabbed some of that. Just before Thanksgiving, we’ll post her recipe for chicken stock as part of a cold sweet potato soup that has become a delicious tradition of our Thanksgiving dinner. If you don’t have homemade stock for this lentil soup, be sure to use low sodium chicken broth. You can always add salt later—you can’t take it out.

With soup season in full swing, this crowded lentil soup is a hearty, flavorful meal with enough heat for the chilliest night. It’s also relatively easy to get on the table after a busy day. Continue reading “A hearty, hot soup for chilly nights” →

A few simple ingredients take center stage

White Bean Soup with Sausage and Chard is a simple, satisfying country soup. that comes together quickly. Recipe below.

Two weeks ago, I wrote about soup. Last week, beans. So this week, naturally enough, it’s bean soup.

This particular soup came out of a failed attempt at a promising sounding recipe that just didn’t deliver. I’ve talked in the past about my overflowing, unkempt binders of recipes. As often happens, I was flipping through them looking for one recipe when I found another, for Tomato Bean Soup with Pasta. I love cannellini beans and I thought they would have more of a starring role in this soup. But the recipe turned out to be too busy, with too many ingredients all vying for attention—the white beans that caught my interest originally and tomatoes and pasta and either Swiss chard or kale. In the end, the results were only okay, with no one flavor asserting itself.

Still, the idea of a soup like this one should have been was intriguing enough that it started me searching for others. As usual, I found a couple/few recipes that all gave me ideas for what I ended up creating.

The original recipe called for either Swiss chard or kale. Both are cruciferous vegetables, meaning they contain cancer-fighting antioxidants. They also contain healthy doses of of vitamins A and C as well as iron. Chard is a member of the beet family. Its flavor has been described as spinachlike—mild and earthy.

Kale is a mild-tasting member of the cabbage family. It has been called the archetypal winter green because it prefers cold climates—it will survive even if left in the ground all winter—and its flavor is actually enhanced by a winter frost. Both chard and kale have a slightly bitter undertone that adds depth to their flavors.

Marion has also used escarole in soups for that same slightly bitter touch. Any of these greens—as well as spinach—would work well in this soup, I think. Continue reading “A few simple ingredients take center stage” →

Chilled soup and a cool borrowed memory: Watercress Vichyssoise

Creamy and unexpectedly chilled, watercress vichyssoise makes a cool first course for the last hot days of summer—or paired with a crusty bread, a satisfying light lunch. Recipe below.

HOW HAS THIS HAPPENED? Summer is almost gone, and we haven’t gotten around to making any cold soups. No gazpacho. None of Marion’s delicious attempts at recreating the cold cucumber bisque we used to get at Café Balaban in St. Louis—she never matches our fading memories of it [it’s been years since we’ve had it or they’ve even served it], but she always creates something summery and fresh. So when I saw a simple, authentic sounding recipe for vichyssoise over at Katie’s Thyme for Cooking, I had to give it a try. Continue reading “Chilled soup and a cool borrowed memory: Watercress Vichyssoise” →

“Hot soup, comin’ through!”

Easy-to-make Creole Chicken and Okra Gumbo is flavorful, hearty and satisfying, with just the right amount of zing from hot pepper sauce. Recipe below.

The title to this post is a direct quote from my high school swim teacher and coach of the school’s swim team, Coach Otto. It was what passed for etiquette inside his grey crewcut-topped head. Constantly working in the damp, cold [even in warm weather] pool room, Coach Otto had hot soup every day in the cafeteria wihout fail. And every day, he cleared the path before him on his way to the faculty dining area, steaming soup in hand, with his own inimitable version of, “Excuse me, please”… “Hot soup, comin’ through!”

The weather’s been a real roller coaster ride this spring, especially temperaturewise. During one of those Six Flags Over Freezing My Butt Off spells recently, I started jonesing for some soup [for my non-U.S. readers, Six Flags is an amusement park chain—Six Flags Over Mid-America, Six Flags Over Texas, etcetera—that prides itself on having the scariest roller coasters around; they actually budget for a certain number of injury lawsuit settlements every year, rather than slow their coasters down]. But back to soup, I wanted something hearty and filling and warming. But it also had to be quick—it was a weekday, and I was at work.

That soup can even be quick was a revelation to me—and a recent one at that. I had totally bought into the notion that soup had to take hours to make. It was something you started in the morning and occasionally stirred, tended to, added to and fussed over throughout the day. And while there are plenty of soups that do indeed take this kind of time, there are also plenty that don’t. I was stunned and amazed the first time I saw a soup recipe whose total cooking time was in the neighborhood of 15 minutes or so.

In the interest of total honesty, many quick soups—this one included—depend on pre-made ingredients like miso paste or cans of broth, tomatoes or beans. Otherwise, they’d be slow soups.

But all’s fair in love, war and soup. So one recent cold afternoon, I went to Epicurious and searched for quick, hearty soups. I found Creole Chicken and Okra Gumbo. The name was promising, but when I looked at the recipe, I was less enthusiastic. Have you ever read recipes that sound too simple, too stripped down to possibly be good? That was this one in letters five miles high. Only a handful of ingredients and most of those either canned or frozen or somehow processed.

Still, it had okra in it, always a plus in my book. And I reminded myself that the lion’s share of really good New Orleans creole/cajun cuisine makes heavy use of processed foods and herbs and spices. Looking at cookbooks from the region, you’d be justified in suspecting that half the ships you see docked at the Port of New Orleans must be hauling in garlic powder or onion powder. I also reminded myself that I really, really wanted some soup, and I wanted it fast. This soup would be good enough.

Only it was better than “good enough”—really good, in fact. Maybe not omigod-company-dinner good, but flavorful and hearty and satisfying, with just the right amount of zing from the hot pepper sauce. And on an unseasonably cold spring night, it was exactly what we wanted. Continue reading ““Hot soup, comin’ through!”” →