Soup for Supper

Sun Oven with 6qt Pot

Many of us worry about or waistline this time of year, myself included. One thing I’ve learned from being a lifetime Weight Watchers member is that the holiday meal on its own is not really the problem. It’s all the meals surrounding it. We spend so much time, planning, shopping for, and preparing the big feast that we completely forget about what we’re going to eat the days leading up to it. We may come home with a car full of groceries only to realize we don’t have anything for dinner that night. Easy to heat up, previously solar-cooked, healthy foods like this minestrone can save the day. This soup can be stored in the fridge for up to a week and is even better the day after it’s cooked.

Sun Oven Minestrone

(adapted for the Sun Oven from Marcella Hazan’s Classic Italian)

Ingredients

4 cups vegetable broth

2 cups water

1/2 cup olive oil

1 cup thinly sliced onion

1 cup diced carrots

1 cup diced celery

2 cups peeled, diced potatoes

2 cups diced zucchini

1 cup diced green beans

3 cups shredded savoy cabbage

A saltine cracker-sized piece of Parmesan cheese crust, scraped clean (optional)

2/3 cup canned diced tomatoes, with their juices

1 2/2 cups previously cooked cannellini beans(or other white beans)

1/3 cup freshly grated Parmesan cheese

Preparation

Remove the leveling tray from the Sun Oven, place a rack or a trivet on the floor of the cooking chamber, and set it out to preheat. Combine the broth and water in a medium pot and put in the Sun Oven to heat while preparing the rest of the soup.

The onion through the cabbage are each added to the pot and cooked briefly before adding the next. To save time, prep each one as the previous one cooks.

Heat the oil in a large stockpot over medium-low heat. Add the onions and cook until softened but not browned. Add the carrots and cook for 2 or 3 minutes, stirring a couple of times. Do the same with the celery, potatoes, zucchini, and green beans, cooking each a few minutes before adding the next. Then add the shredded cabbage and cook for about 6 more minutes, stirring occasionally. Add the warm broth form the Sun Oven, the cheese crust (if using), and the tomatoes. Season lightly with salt. Cover and transfer to cook until the vegetables are soft and the soup has thickened, about 3 hours. Stir in the beans and cook an additional 10 minutes. Remove the pot from the Sun Oven. Discard the cheese crust. Stir in the Parmesan cheese. Adjust for salt. If not serving immediately, let cool and refrigerate in a covered container for up to a week.

Makes 6 to 8 servings

 

Split Pea and Sweet Potato Soup

Chunky SP SoupI usually use a white potato for this colorful vegetarian soup but I had just over half a sweet potato left over from yesterday’s gratin so into the soup it went.

Chunky Vegetable Split Pea Soup

Ingredients

2 tablespoons olive oil

1 onion, finely chopped

1 leek, halved lengthwise and thinly sliced

3 carrots, diced

2 stalks celery, thinly sliced

2 cloves garlic, minced

1 teaspoon dried oregano

1 pound dried split peas, picked over, rinsed, and drained

1 small sweet potato, peeled and diced

8 cups vegetable broth

2 bay leaves

salt and pepper to taste

sour cream for serving (optional)

Preparation

Set Sun Oven out to preheat.

In a large pot, heat the oil over medium heat. Add the onion, leek, carrots, celery, garlic, and oregano. Cook, stirring often, until the vegetables begin to soften, about 5 minutes. Add the split peas, broth, and bay leaves. Cover and transfer the pot to the Sun Oven until the peas are tender, 1 to 1 1/2 hours. Remove and discard the bay leaves. Season to taste with salt and pepper. Ladle into bowls and top each serving with a dollop of sour cream.

Makes 8 servings.

 

Fall Flavored Soup

S.P. Soup

This soup is so creamy and velvety that you’ll be surprised to learn it’s made with just a touch of olive oil and no cream or cheese at all.

Sun Roasted Sweet Potato Soup with Cranberry Relish

(adapted for the Sun Oven from Cooking Light)

Ingredients

Relish:

1/2 cup fresh cranberries, coarsely chopped

3 tablespoons orange juice

1 tablespoon chopped shallots

1/2 teaspoon sugar

Soup:

2 large carrots, peeled and cut into 2-inch pieces

1 onion, cut into wedges

1 large sweet potato, peeled and cut into 2-inch chunks

1 tablespoon olive oil

1/2 teaspoon kosher salt

1 carton (32-ounces) vegetables broth

1 teaspoon fresh ginger, finely grated

salt and pepper to taste

2 tablespoons flat-leaf parsley, chopped

Preparation

Set Sun Oven out to preheat.

In a large bowl, toss the carrots, onion, and sweet potato with the oil. Spread the vegetables out in a baking pan and season with the kosher salt. Cover and roast in the Sun Oven until soft, but still firm, abut 45 minutes. Prepare the relish while the vegetables are roasting.

In a small bowl, combine the cranberries, orange juice, shallots, and sugar; set aside.

Transfer the cooked vegetables to a large pot. Add the broth and ginger. Return the pot to the Sun Oven and cook until vegetables are very soft, about 1 hour. Use an immersion blender to puree the soup until smooth. Season to taste with salt and pepper. Ladle into bowls and top each serving with chopped parsley and cranberry relish.

Makes 4 servings

Roast S. Potatoes

Slightly Spicy Apple Potato Soup

Apple Potato Soup

This savory soup is an fabulous fusion of classic fall flavors.

Solar Apple-Potato Soup

Ingredients

1 tablespoon butter

2/3 cup finely sliced leek, white and pale green parts only

1 stalk celery, finely sliced

1/2 teaspoon dried sage

1/4 teaspoon paprika

2 medium tart apples, peeled, cored, and chopped

2 medium Yukon gold potatoes (about 1 1/2 cups), peeled and diced

3 1/2 cups vegetable broth

salt and pepper to taste

1/4 cup sour cream (regular or reduced fat)

chopped fresh chives for garnish (optional)

Preparation

Set Sun Oven out to preheat.

In a large pot, heat the butter over medium heat. Add the onion and celery and cook, stirring often, until softened; about 4 minutes. Stir in the dried sage and paprika. Add the apples, potatoes, and broth. Season with salt and pepper. Cover and transfer to the Sun Oven and cook until the potatoes are very soft; 1 to 1 1/2 hours. Remove the pot from the Sun Oven. Use an immersion blender to puree the soup until smooth. (can be prepared up to this point then gently reheated before serving) Stir in the sour cream.. Ladle into bowls and garnish with chives (if using).

Makes 4 servings.

Sun Oven Pumpkin Soup

Butternut-Squash-and-Bacon-Soup-300x225 Fall is here and along with it the pumpkin recipes. Solar Pumpkin Soup Ingredients 1 tablespoon olive oil 1 onion, finely chopped 2 teaspoons ground cumin 1/2 teaspoon ground cinnamon 1/8 teaspoon cayenne 5 cups vegetable broth 2 cans (15-ounce) pumpkin puree 1/2 cup unsweetened applesauce salt and pepper to taste Grated zest of 1 lime 2 tablespoons lime juice Preparation Set Sun Oven out to preheat. Heat the oil in a large pot over medium heat. Add the onion, stirring frequently, until softened, about 3 minutes. Stir in the cumin, cinnamon, and cayenne. Remove from heat and stir in the broth, pumpkin, and applesauce. Cover and transfer to the Sun Oven. Cook until heated through and flavors have blended, about 1 hour. Season with salt and pepper. Stir in lime zest and juice just before serving. Makes 8 servings.

Split Pea Soup with Kale

Split Pea & Kale

Kale adds color and texture to this classic comfort food. Serve it with grilled cheese sandwiches or grilled brats.

Solar Split Pea Soup with Kale

Ingredients

2 tablespoons olive oil

2 onions, finely chopped

2 stalks celery, finely chopped

3 carrots, finely chopped

2 cloves garlic, minced

1 tablespoon dried marjoram

1 pound dried spit peas, picked over and rinsed

6 cups water

1 bunch kale, ribs removed, thinly sliced

Salt and pepper to taste

Preparation

Set Sun Oven out to preheat.

Pour the oil into a large pot. Stir in the onions, celery, carrots garlic, and marjoram. Add the split peas and water. Stir in the kale. Cover and cook until the peas are very tender, 1 1/2 to 2 hours. Season to taste with salt and pepper.

Makes 10 to 12 servings.

 

Slow Solar Stewed Onions

Stewed Onions

Never let a sunny day go to waste. When nothing else is going on in your Sun Oven whip up a batch of slow cooked onions. They’ll come in handy for all sorts of things: a base for soups, a topping for burgers, or a sauce for pasta, just to name a few.

Solar Stewed Onions

Ingredients

3 onions, thinly sliced

3 tablespoons olive oil

1/2 cup dry white wine

salt and pepper

Preparation

Set Sun Oven out to preheat.

In a medium to large pot, toss the onions with the oil. Pour the wine over the onions and season to taste with salt and pepper. Cook in Sun Oven until the onions are golden, 2 to 3 hours. Let cool then store in the fridge in a tightly sealed container for up to 4 days.

Velvety Veggie Soup

Asparagus Thyme Soup

Sun Oven Asparagus Soup with Thyme

Ingredients

1 pound asparagus, tough ends removed

4 teaspoons olive oil, divided

1 onion, finely chopped

1 carrot, finely chopped

1 stalk celery, finel chopped

2 cloves garlic, minced

1 small potato, diced

1 sprig thyme

4 cups vegetable broth

1/2 cup freshly grated Parmesan cheese

salt and pepper to taste

Preparation

Set Sun Oven out to preheat.

Cut the tips off the asparagus. Toss the tips with 1 teaspoon of the olive oil. Spread the asparagus tips out on a small baking sheet, season with salt and roast, uncovered, in the Sun Oven until browned, about 20 minutes. Remove from Sun Oven and set aside.

In a large pot, combine the onion, carrot, celery, and garlic with the remaining 3 teaspoons olive oil. Cover and cook in the Sun Oven until the vegetables are soft, about 45 minutes. Cut the asparagus into 1/2-inch pieces. Stir the asparagus, potato, broth, and thyme into the vegetables in the Sun Oven. Cover and continue cooking until the vegetables are very soft, 1 1/2 to 2 hours. Remove the pot from the Sun Oven. Discard the thyme sprig. Using an immersion blender, puree the soup until very smooth. Stir in the cheese. Season to taste with salt and pepper. Ladle the soup into bowls. Top each serving with roasted asparagus tips.

Makes 4 servings.

Split Pea Soup – Bacon Optional

Dutch Oven

This soup is good with or without the optional bacon. Plus, the bacon isn’t added until the end so everyone can make their own choice.

Have it Your Way Split Pea Soup

Ingredients

2 tablespoons olive oil

1 onion, diced

3 cloves garlic, minced

1 large carrot, diced

2 stalks celery, diced

1 tablespoon dried marjoram

Read more »

Middle-Eastern Solar Soup

New Sun Oven

Fresh mint is used in many savory dishes in the middle-east. If you don’t have any, or don’t like mint, Italian parsley can be used instead.

Minty Lentil Soup

Ingredients

1 tablespoon olive oil

2 leeks, white and light green parts only, thinly sliced

Read more »

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