Hope's Edge_ The Next Diet for a Small Planet - Frances Moore Lappe [122]
Complementary protein: lentils + milk product
Hearty Tomato Soup
(Like Campbell’s Never Dreamed of)
6 servings
The great virtue of this recipe is that something very special is created from foods that you probably have on hand most of the time. Serve with oatmeal bread and enjoy the hurrahs. The variations are from Myra Levy and Charlie Varon of San Francisco.
2 tablespoons oil for sautéing
1 clove garlic, minced
1 onion, chopped
1 stalk celery, chopped (optional)
1 carrot, chopped
2 tablespoons whole wheat flour
1½ cups cooked rice (¾ cup uncooked)
One 28-ounce can tomatoes, chopped and mashed with a spoon
Salt to taste
4 white peppercorns, or lots of freshly ground black pepper
1 teaspoon each oregano and basil
3 cups hot milk
1 tablespoon margarine
Heat oil in a heavy pot and sauté garlic, onion, celery, and carrot until onion is translucent. Add flour, stirring until toasty. If using uncooked rice, add it with the flour and sauté, stirring, until it’s a little toasty. Add tomatoes, salt, pepper, herbs, and cooked rice (if you are using it) and cook at least 15 minutes (about 45 minutes with raw rice; cook until rice is done). Remove from heat. For an elegant soup, purée in the blender or put through a sieve. Add milk and margarine and more salt and pepper if needed. Heat through but do not let boil.
Variations: Substitute 1½ cups uncooked rice-soy shells or other noodles for flour and rice. Add 1 small eggplant, cut into ½-inch cubes.
Add chopped broccoli and zucchini.
Complementary protein: rice + milk
Turkish Barley-Buttermilk Soup
4 servings
Don’t let the simplicity of this soup fool you. Once I made it for a demonstration of nonmeat cooking, and the moderator could not stop eating it for the entire program.
2 tablespoons oil for sauteing
2 large onions, chopped
1 cup barley
5 cups Seasoned Stock
2 cups buttermilk or yogurt
1 teaspoon dillweed
1 pat or more margarine
Heat oil in a heavy pot and sauté onions until translucent. Add barley and sauté, stirring lightly, until translucent and slightly toasty-smelling. When onion is well browned, add stock and cook until barley is well done, 45 minutes to 1 hour (25 minutes in a pressure cooker). Remove from heat, let cool a bit, and slowly add buttermilk, and more stock to thin it if necessary. Sprinkle in dill and add margarine.
Complementary protein: barley + milk
Millet-Cauliflower Soup
2 quarts
Here’s our variation of a favorite of Robin Bryce Lasobeck of Gainesville, Florida. She says everyone enjoys its home-style flavor. She teaches a course called “Journey into Natural Foods.”
2 tablespoons oil plus oil for sautéing
½ cup millet
½ cups water
3 stalks celery, chopped
1 green pepper, chopped
1 small onion, chopped
2 cloves garlic, minced
1 large carrot, gratedor chopped
6 cups water
1 medium head cauliflower, very coarsely chopped
1 bay leaf
2 tablespoons dry vegetable soup base
½ teaspoon each basil, mint, chervil, thyme, and ground celery seed
2 tablespoons white miso (dark miso will make the soup tan instead of creamy)
¾ cup raw cashews
1 cup water
½ cup nutritional yeast
Salt to taste
Heat 2 tablespoons oil in a soup pot and toast millet until golden brown and beginning to pop. Remove from heat, add 1½ cups water, bring to a boil, and simmer for 20 minutes. In a medium skillet, heat oil and sauté celery, green pepper, onion, garlic, and carrot until onion is translucent. To millet pot add 6 cups water (for thick soup), cauliflower, bay leaf, sautéed mixture, soup base, and herbs and celery seed, stirring occasionally so millet doesn’t stick. Simmer for 20 minutes. In a blender, process miso, cashews, 1 cup water, and yeast. Add to soup and simmer 10 minutes. Taste for salt and adjust consistency with more water if you like.
Complementary protein: millet + cashews + cauliflower + miso + yeast
Old-fashioned Potato Soup
4 servings
Even when your cupboard is bare, you probably