Some wonder what I mean by "some sort of vegetable, lentil/bean, kale soup." Years ago I read the Tightwad Gazette Newsletters. Amy Dacyczyn, the frugal zealot and author of the newsletter, published a master muffin recipe that I used for years. I modified it to suit my needs, but learned a great lesson from this technique. Although it is fun to try out recipes, they are actually simple guides to be twisted and tweaked by the chef. Getting back to my soup, I've developed a master soup recipe of sorts that might be helpful to anyone seeking to avoid unhealthy ingredients or subservience to the king. Soup is the ultimate peasant king cuisine.
This can be made in any amount.
Soup Base:
1/4 onion or 1 leek (white and a little green parts) for each person, pureed
1-4 carrots, chopped or pureed
1-4 celery stocks, chopped or pureed
1-4 garlic cloves, pressed (optional)
1 green bell pepper, chopped or pureed (optional)
The first three will become your stock. The others are optional and will take your soup in different directions. It is not necessary to buy little bullion cubes, which are really a ball of fat, artificial flavorings, and salt. Neither is it necessary to buy canned stocks or broths. Good results can be achieved with these nutritious and inexpensive ingredients. Put them in your soup pot over the lowest possible heat and cook until the water is evaporated and the onions begin to turn golden. Or just put them in the bottom of your crock pot.
Body Vegetables:
1. chopped root vegetables
2. chopped winter squash
3. tomatoes and cabbage
4. cauliflower or broccoli
Pick one or two of the above categories. Chop several cups of these vegetables into spoon sized pieces. Your choice here will determine the theme or ethnic direction of your soup. If you choose the tomato route, you will probably also choose garlic and peppers above. Now add several cups of the cleanest water you have available; I used distilled when possible. If you have only two people obviously the amounts of vegetables and water will be different than if you are feeding a family of eight.
Flavorings:
Here the palette is wide open. Any an all spices and herbs are available. Thyme, parsley, sage, rosemary, curry powder, red pepper flakes, paprika, chili powder, nutritional yeast, etc. Miso can be added just before serving. Start with a small amount, adding more to gain your perfect taste. Because I don't use much salt and like things very flavorful, I use a heavy hand with spices and herbs. Your family may like things more subtly seasoned. Have fun playing with this.
Body:
Here we add soaked lentils, cooked beans and/or cooked grains to give the soup stick to your ribs potential. I precook beans and grains once a week for the fridge or freezer to add to my soups and main dishes all week long. My kitchen cupboard has dozens of varieties of beans and grains. Any amount is fine but I tend to add around 1/2 c. beans and 1/4 c. grains per person. Note lentil go in at the beginning with the body vegetables, while cooked beans and grains are added at the end with greens. If using tomatoes, add them after the lentils are soft. Legumes will not soften properly, when cooked with salt or acid.
Greens:
At the end of cooking, I like to add 2-3 cups finely chopped kale, bok choi, zucchini, parsley, basil, collards, chard, cabbage, etc. When adding basil, it is more like 1/2 c. mixed with one of the others.
Texture:
Some soups are pureed before or after the addition of the greens. A large pot of soup can be eaten intact for one or two meals. As interest wains, it can be pureed for a different presentation.
Toppers:
This is where avocados, nuts, and seeds of all kinds come in. We use them as garnishes on soups and salads for added flavor and nutrition but not generally as main ingredients. Nutritional yeast tastes a bit like Parmesan cheese but is a much healthier choice for a 'cheesy' topper. Also colorful spices, minced fresh herbs, sprouts, and micro-greens look fantastic and inviting on soup.
Well there you go. Have a great time testing, twisting and tweaking with your favorite, frugal ingredients for the most satisfying, tasty bowl of soup you can imagine. Set the table nicely and nobody will ever know you are cooking for health and frugality.
