Lunchbreak: Curried apple and butternut squash soup, prepared by Superfood Soups author Julie Morris

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Julie Morris

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Superfood Soups: 100 Delicious, Energizing & Plant-based Recipes


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Friday, October 14, 2016

6:30 P.M.

Read It & Eat

2142 N. Halsted St.

Chicago, IL 60614

Curried Apple and Butternut Squash Soup

1 Tbs coconut oil
1 yellow onion, diced
1 large sweet apple (such as Fuji), diced (about 1 1/2 cups)
1 Tbs peeled and minced fresh ginger root
2 lbs butternut squash—peeled, seeded, and cut into 1-inch dice (about 5 cups)
4 cups Miso Broth
1 Tbs Thai red curry paste
1 Tbs dulse flakes
1/4 cup dried goji berries
1 tsp ground turmeric
2 Tbs fresh lime juice
2/3 cup canned coconut milk, plus extra for garnish
salt and pepper (optional)
1/2 sweet apple, shaved thin, for garnish

Warm the oil in a large heavy-bottomed pot over medium heat. Add the onion, and cook until translucent, about 5 minutes. Stir in the apple and ginger, and cook 1 minute longer. Add the butternut squash, broth, curry paste, dulse flakes, goji berries, turmeric, and lime juice and mix well. Over high heat, bring to a boil. Reduce the heat to low, cover, and simmer for 30–40 minutes, or until the squash is very soft. Working in batches, transfer the soup to a blender. Puree until very smooth, and then pour into a large bowl. Repeat with the remaining soup mixture, and return the batches to the soup pot. Stir in ⅔ cup coconut milk and gently warm over low heat for 1–2 minutes. Season with salt and pepper if desired. To serve, ladle into bowls, drizzle with additional coconut milk, and garnish with a few apple shavings.

Miso Noodle Soup

2 Tbs olive oil
1 medium yellow onion, finely diced
1 stalk celery, finely diced
1 large carrot, peeled and cut into 1/4-inch slices
sea salt and freshly ground black pepper
1 cup shiitake mushrooms, stemmed and thinly sliced
1 bay leaf
4 cups Miso Broth (store bought), or more if needed, divided
1 cup soft tofu, cut into 1/4-inch cubes
2 tsp dried wakame flakes
3 cups water
4 oz thin rice noodles
2 scallions, thinly sliced, for garnish
minced fresh parsley, for garnish

Warm the oil in a large saucepan over moderate heat. Add the onion, celery, and carrot, and season with . teaspoon of sea salt and a pinch of black pepper. Cook for 5 minutes to soften the vegetables, stirring occasionally. Stir in the mushrooms, bay leaf, and 2 cups of miso broth. Bring to a boil, then reduce the heat to low, cover, and cook for 20 minutes. Reduce to the lowest heat on the stove and pour in the remaining 2 cups of miso broth and the tofu. Crumble the wakame flakes very finely over the soup (they will expand dramatically when hydrated), and gently mix them in. Cover the saucepan and keep it on the lowest heat for 5–10 minutes longer. If you prefer a thinner soup, add additional miso broth. Remove the bay leaf. Just before serving, bring 3 cups of water to a boil. Place the thin rice noodles in a bowl, and pour the hot water on top. Let the bowl stand until the noodles are tender, about 3–5 minutes, then pour out the excess water. To serve, place a quarter of the rice noodles into each bowl. Fill the bowls generously with soup and scatter the tops with a few scallions and minced parsley.

SUPERFOOD TIP: If you’re looking to make this soup in advance and store it, use 2 cups of another variety of cooked thin pasta (or brown rice), since rice noodles will get gummy when left to sit for long periods.

Cumin Beet Soup

1 lb beets (about 3–4 medium), trimmed and scrubbed
1 Tbs coconut oil
1/2 tsp cumin seeds
2 cloves garlic, minced
1 large yellow onion, diced
1 Tbs maca powder
1/2 tsp ground turmeric
1/4 tsp chili powder
1/2 tsp sea salt
2 cups water
1 13.5 oz can coconut milk, divided
2 tsp dulse flakes
1 Tbs fresh lemon juice
ground sumac, for garnish (optional)
beet sprouts, for garnish (optional)

Preheat the oven to 375F. Wrap the beets individually in aluminum foil, and place them on a baking sheet. Roast the beets for 60–90 minutes, or until they’re very soft. Remove the beets from the oven and let them sit until they are cool enough to handle. Peel away and discard the beet skins, and chop the beets into dice. Set aside. Warm the coconut oil in a medium saucepan over medium heat. Add the cumin seeds and lightly toast until fragrant, about 1 minute. Add the garlic and onion and cook, stirring occasionally, until softened, about 3–4 minutes. Add the maca, turmeric, chili powder, salt, and water. Bring to a boil, and then reduce the heat to low and simmer for 15 minutes.  Stir in 1 ½ cups coconut milk and simmer for 1 minute to warm. Transfer the soup to a blender, and add the dulse flakes and lemon juice. Puree until smooth—be sure to blend very thoroughly for an evenly silky texture. Serve warm, drizzled with remaining coconut milk, a sprinkle of sumac, and beet sprouts for garnish.