The Making of Vegetable Soup

I make vegetable soup a lot - much more in cold weather, but still sometimes in the summer it sounds good. Soup to me is always hearty and I make very healthy soups so I can feel good about feeling really satisfied and know that I won't need to go run for the sweatpants when I get done eating.

The one that I made recently was a vegetable and bean soup, but all of them start out with potato (preferably sweet potato) and some type of onion. I really like using leeks because of their delicate taste. The most important thing to remember about leeks is that they grow in sandy soil and that you have to clean them thoroughly. I normally dice them by cutting the leek in half, getting rid of the rough tops and cutting into half moons. I then get a bowl and fill it with water, dump in the leeks, move around and clean them and then lift them off the top and the dirt goes to the bottom of the bowl. I leave the skin on my sweet potatoes when I dice them. I like a rustic looking soup so aesthetically I don't mind skins and more so the nutrients are rich in the skin of the potato and I want to get all of that nutrient content. I saute the potatoes and leeks (normally 2 leeks to 2-3 sweet potatoes) together in a bit of extra virgin olive oil, salt, white pepper, cumin and garlic. I add a bit of water or broth as the mixture dries out and slowly the vegetables break down.

When the mixture has cooked enough to become a thick paste I add the other vegetables that need a lot of cooking time. Usually for me that is the carrots and celery. I follow this step by adding 4-8 cups of broth depending on how many servings you want to stretch out of the pot of soup. Look for reduced sodium quality broths. Don't forget to check seasoning along the way to make sure that all the liquid doesn't make the soup bland. I normally wait about 20 minutes after the broth has come up to a bubble and had time to reduce a bit. I wait a bit to add things like zucchini and the very end to add frozen vegetables like peas, corn and spinach right before serving. I also don't add the beans too early because when I stir the soup I don't want the beans falling apart. When adding lentils do so when you add all the broth. Make sure to rinse lentils and beans. I use canned beans because I don't have time to soak them overnight and then cook them for hours. I have done it and it does taste good, but not good enough to ignore the convenience and value of canned beans.

I finish the soup with fresh herbs, a squeeze of lemon and some fresh salt and pepper to taste. It is a delicious meal any time of day, any time of year. Any vegetable in the fridge or freezer can be used and it is a good way to use up vegetables that might be a tad past their prime. When stewing for upwards of an hour (really a soup is done when you think it is done - always taste test!) imperfections are less noticeable.

Gourmet Wednesday Highlights

Gourmet Wednesday is a time, not every week, but every once and a while where my good friends get together and we all cook out and hang out and dance. I have contributed some dishes and been cooked many a wonderful plate of food.

Some of the most notable highlights have been a guac-salsa, mango/pepper/black bean fajitas and an awesome salad with endive and purple asparagus. The guac-salsa was made by one of our friends, Carlos, whose family is from El Salvador. He used a combination of tomatoes, onions, one jalapeno, lots of cilantro, lime juice and of course, avocados. Don't forget to add some course salt and enjoy with chips, or on eggs, potatoes, etc. This is a very fresh tasting spread. If you're looking for a ratio I would say about 2 avocados per medium tomato. Use about 1/2 jalapeno for this amount and 1/3 cup (roughly) of diced onion. The lime juice and cilantro are totally up to you. Some don't jive as much on cilantro, which is all good. Parsley works well, too.

I would have never thought to add mango to a savory fajita, but it tasted really good. Frozen mango chunks are really handy and delicious. Just slice 1/2 red pepper and 1/2 onion into thin strips and sauté. Add the mango and let the outside get caramelized. For a little kick add a bit of your favorite hot sauce, some paprika and cumin. Then add black beans, some fresh lettuce, brown rice, chicken, etc. This is pretty much rethinking mango salsa and I think it is awesome.

My friend Rachael has many kitchen secrets, and she taught me a great way of preparing asparagus that I have used and really liked. Asparagus was always one of those vegetables that I had overcooked and never really cared for. Trader Joes got in some purple asparagus around my birthday and Rachael made a salad of some chopped endives (thin long strips) and grape tomatoes and just barely seared asparagus. She gets a sauté pan very hot and adds a bit of oil, then the asparagus and some salt and pepper. She keeps an eye on it, moves it around and lets the seasoning coat it and for the outside to flash sear. Then she pulls it off the heat and gets it cold. The result is a crunchy vegetable that doesn't taste quite raw, but is very fresh tasting. For meat eaters, add a slice of prosciutto and you're set for an appetizer.

Finally I have been making some bean dips, because as of late I am obsessed with Mediterranean food and hummus needed to know no bounds to me. I use any bean that I can get my hands on and flavor it up accordingly. Black and kidney beans makes a delicious Southwestern spread/dip. Add lime juice, paprika, cumin, vegetable broth and a jalapeno (seeds out) and then blend with an immersion blender. Add about 2-3 tablespoons of broth at a time until it is a smooth consistency. This can be a (close to) fat free alternative to refried beans. For more Italian meal Great Northern or white kidney beans work well. I take fresh sage, tarragon, thyme and basil from my garden and add it to a saucepan with the drained beans, salt, pepper, fresh garlic and about 1/3 cup of extra virgin olive oil. I simmer the beans on low heat for about 20-30 minutes, blend and then top with a bit of paprika. This tastes great on crostini and can even take the place of cream cheese on a lox bagel. I don't normally use tahini when I make my bean dips. I try to cook relatively low fat and these spreads I'll put on anything from woven wheats to carrots and celery to vegetable wraps. I just want to be able to control the fat in my meal or snack, so I leave it out. I find I still get a very creamy texture. But if you're a fan of tradition by all means add it.

New and Old Artwork

This is a small selection of new and old works, some still works in progress that I am starting to put together for my show in August. I have gotten many requests, so  enjoy. 

http://www.facebook.com/album.php?aid=2018484&id=1164390092&l=c811ad638b

If you read one book this summer...

In no way do I really want to use this sight to preach a way of eating and living.  I think it is pretty clear that despite being surrounded by the inner workings of grocery stores, I am not blind to the consequences they have had on our culture. Nor am I perfect as I've struggled with weight and eaten my fair share of processed food. The more I've learned though, the harder it is for me to really embrace that type of lifestyle anymore, and the way I eat now is much more just an unconscious choice than a stated "diet." Why make vegetables a punishment when they can be so delicious? I am very fascinated by how food affects people, though, and love studying traditional diets. I have a grandparent that was raised on a farm and hearing her stories of childhood also has also given me a lot of perspective just on the sheer availability of food to most everybody now, even in times of "economic crisis." 

This post is really more about me just saying that if this type of study at all interests you, I urge you to check out In Defense of Food from the library or just try and find it at a Half Price Books. It is an amazing read from Michael Pollan. I devoured it in a matter of hours. I enjoyed a lot of the thought process I saw of his in The Omnivore's Dilemma but this is much more of a critique of reductionist theory of separating food and nutrients and breaking down the missteps of our food culture on a national level. If you ever wonder how a country could have ever gotten to such an overfed and undernourished state and more disturbing how a corporate industry and a government all but engineered the simultaneous devolution and development of this situation... this book is for you. The best part, though is more than just stating a problem and giving no solutions, it makes pretty simple suggestions to approach the way that food is here in America in a way that leaves you the educated decider of your "food fate." He called this his eater's manifesto, but it doesn't really direct in such a strict fashion, just illuminate facts. In honor of the name of this blog, this book is for those who feel like food is more than a sum of its nutrients.