How-to for the basic cook: Broth and fiber to fill you up, protein to sustain you and build muscle – and micronutrients to keep you healthy.
Vegetable soup basics
Soup is basically a mishmash of foods cooked in water. Cultures throughout the world each have their versions of soups, most of which make use of yesterday’s leftovers (the word “minestrone” is become a synonym for “hodgepodge” because it is defined by use of whichever vegetables are in season – or unused from yesterday).
Translation: there are no rules when it comes to soup. But if you want a fast, vegetable-based, high protein soup that is ready in under 15 minutes and requires almost no skill, here is a way to approach it.
- 2 lg leeks – tender pale green and white parts
- 4 medium potatoes, peeled and cubed
- 6 cups unsalted soup stock OR 6 c water + 2 unsalted veggie bouillon cubes
- 1 Tbsp peeled, stemmed & minced fresh garlic (2 – 3 cloves)
- 1 Tbsp olive oil
- 1 bay leaf
- 1/2 – 1 tsp salt
- 1 – 2 cups plain unsweetened rice milk
- Fresh ground pepper to taste
- 2 Tbsp minced parsley
- Prep leeks, potatoes and garlic
- Cook potatoes in soup stock with salt and bay leaf
- Heat oil on medium in a large dutch oven or soup pot
- Sauté garlic and leeks until soft and turning golden
- Add potatoes & stock to the onions and garlic
- Cook for a few minutes more, until the potatoes are tender
- Remove the bay leaf!
- Puree with a stick blender or in 2 batches in a jar blender
- Add rice milk to thin to desired consistency
- Add salt & pepper to taste, and minced parsley
- Heat gently for a few minutes (don’t boil), then serve