Sun Oven One Pot Chicken Enchilada Soup

Chicken Enchilada Soup

This easy to prepare soup is a meal in a bowl. Throw all the ingredients in a pot and let the Sun Oven do all the work.

Sun Oven Chicken Enchilada Soup

(adapted for the Sun Oven from Gimme Some Oven)

Ingredients

1 pound boneless, skinless, chicken breasts

2 cups chicken broth

1 (10-ounce) can red enchilada sauce

2 (14-ounce) cans black beans, rinsed and drained

1 (14-ounce) can roasted diced tomatoes, with their juices

1 (15-ounce) can whole-kernel corn, drained

1 (4-ounce) can diced green chiles

2 cloves garlic, minced

1 onion, finely chopped

1 teaspoon ground cumin

salt to taste

Preparation

Set Sun Oven out to preheat.

Place the chicken breasts in a large pot or Dutch oven. Add the remaining ingredients. Cover and cook in the Sun Oven until the chicken is fully cooked, 2 1/2 to 3 hours. Transfer the chicken breast to a cutting board and use two forks to shred. Return the shredded chicken to the pot. Serve with choice of toppings; chopped cilantro, diced avocado, shredded cheese, sour cream, tortilla strips, etc.

Makes 6 servings.

Sun Oven Leek and Potato Soup

Leek and Potato Soup

This soup is rich and creamy even without the blue cheese topping, so if you don’t like blue cheese, leave it out.

Creamy Leek and Potato Soup

Ingredients

1 tablespoon butter, melted

1 shallot, finely chopped

2 leeks, white and light green parts only, chopped

2 cups chicken broth

2 russet potatoes, peeled and cut into 1/2-inch chunks

1/2 cup heavy cream

salt and pepper to taste

Chopped chives

2 ounce blue cheese, crumbled

Preparation

Set Sun Oven out to preheat.

Combine the butter, shallots, and leeks in a large pot. Cover and cook in the Sun Oven until the leeks have softened, 15 to 20 minutes. Add the stock and potatoes and continue cooking, covered, until the potatoes are soft, about 1 hour. Remove the pot from the Sun Oven. Use an immersion blender to puree the soup until smooth. Stir in the cream. Season to taste with salt and pepper. Ladle into bowls and top each serving with chives and blue cheese.

Summer Solar Soup

fava_beans

This summery soup is made with fresh fava beans which are in season right now. It also makes use of those peppery radish leaves which all to often get tossed in to the compost bucket.

Fresh Fava Bean Soup

3 tablespoons olive oil

3 onions, thinly sliced

1 leek, white and light green parts only, sliced

3 pounds fresh fava beans

The leaves from a bunch of radishes

4 cloves garlic, minced

4 small new potatoes, peeled and diced

10 cups water

Salt and pepper to taste

Preparation

Set Sun Oven out to preheat.

In a large pot, combine the olive oil, onions, and leek. Cover and place in the Sun Oven until the onion have softened, about 20 minutes. While the onion mixture is cooking, shell the fava beans and thoroughly wash the radish leaves. Remove the pot from the Sun Oven (leave the oven out) and stir in the shelled fava beans, radish leaves, garlic, potatoes, and water. Season to taste with salt and pepper. Cover the pot and return the pot to the Sun Oven. Cook until the fava beans are tender, about 1 hour. Use an immersion blender to puree the soup in the pot. Serve with croutons or toasted bread.

Makes 6 to 8 servings.

Sun Oven Soup with Coconut, Carrots, and Lentils

Red Lentil Soup

Red lentils are tasty and cook quickly; even in a Sun Oven.

Coconut Carrot Red Lentil Solar Soup

Ingredients

1 tablespoon coconut oil

2 onions, finely chopped

2 carrots, peeled, halved lengthwise, and thinly sliced

4 cloves garlic, minced

2 teaspoons turmeric

2 teaspoons cumin seeds, toasted and coarsely crushed*

1 teaspoon salt

1/2 teaspoon pepper

1 can (14-ounce) crushed or diced tomatoes with their juices

2 cups dry red lentils, picked over, rinsed, and drained

6 cups vegetables broth

1 can (14-ounce) coconut milk

1 tablespoon freshly squeeze lemon juice

Preparation

Set Sun Oven out to preheat.

In a large pot, heat the oil over medium heat. Add the onions and carrots and cook, stirring often, until just softened, about 5 minutes. Stir in the garlic, turmeric, cumin seeds, salt and pepper. Add the tomatoes, stirring to combine. Add the lentils, broth, and coconut milk, cover, and transfer to the Sun Oven. Cook until the lentils and carrots are very soft, 45 minutes to 1 hour. Stir in the lemon juice and adjust for salt just before serving.

Makes 4 to 6 servings.

*to toast the cumin seeds place them in a small, heavy skillet or pan over medium-high heat. Stir often until fragrant, about 2 minutes.

Solar Black-eyed Pea Soup

 

New Sun Oven

A satisfying, solar simmered soup that’s hardy enough for a main course.

Sun Oven Black-eyed Pea Soup with Ham

Ingredients

2 tablespoons olive oil

1 onion, finely chopped

2 carrots, finely chopped

2 stalks celery, finely chopped

1 pound dried black-eyed peas, picked over, rinsed

1 smoked ham hock

1 bay leaf

10 cups water

salt and pepper to taste

1/3 cup chopped flat-leaf parsley

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large soup pot over medium heat. Add the onion, carrots, and celery and cook, stirring often, until just softened, about 3 minutes. Add the beans, ham hock, bay leaf, and water. Cover and transfer to the Sun Oven. Cook until the peas are tender. Remove the ham hock and let cool; pull the meat from the bone and spread. Season the soup to taste with salt and pepper. Stir in the shredded meat and parsley.

 

Solar Simmered Black Bean Soup

Black Bean Soup

 

A solar cooked hearty bean soup always makes for a good dinner.

Sun Oven Cuban Black Bean Soup

Ingredients

1 pound dried black beans, picked over, rinsed, soaked overnight, and drained

12 cups water

1/3 cup olive oil

3 onions, finely chopped

1 bell pepper, chopped

6 cloves garlic, minced

1 teaspoon dried thyme

1/2 teaspoon dried oregano

1 bay leaf

4 teaspoons red wine vinegar

1/4 teaspoon ground cumin

salt and pepper to taste

Sour cream for serving (optional)

Preparation

Set Sun Oven out to preheat.

In a large soup pot, combine the drained beans and the water. Cover and cook in the Sun Oven until the beans are tender, 1 t0 1 1/2 hours. (Can be prepared 1 day ahead up to this point. Refrigerate beans in their cooking liquid and bring to room temperature before continuing) While the beans are cooking, heat the oil in a wide pot or skillet. Add the onions, bell pepper, and garlic. Cook the vegetables, stirring often, until just softened, about 3 minutes. Place 1 cup of the cooked beans (leave the Sun Oven out) in a blender or food processor and puree until smooth. Add the pureed beans to the vegetables; mix well. Return the bean and vegetable mixture to the soup pot along with the thyme, oregano, bay leaf, vinegar, cumin, salt, and pepper. Return the pot to the  Sun Oven and cook until the beans are very soft and the flavors have blended, about 1 hour. Remove bay leaf. Ladle soup into bowls and top with a dollop of sour cream if using.

Makes 8 servings.

Roasted Carrot Soup

Roasted Carrot Soup

Roasted the vegetables in the sun before adding the broth gives this soup it’s delicious flavor. I used rainbow carrots because that’s what was in my vegetable box this week. Regular orange ones work just as well, if not better.

Sun Roasted Carrot Soup

Ingredients

2 tablespoons coconut oil or butter

1 onion, chopped

1 leek, white and pale green parts only, chopped

1 pound carrots, peeled and chopped

2 cloves garlic, minced

1 teaspoon fresh thyme, chopped

1/2 teaspoon fennel seeds

3 cups vegetable broth, hot or at room temperature

salt and pepper to taste

Additional chopped thyme for serving

Preparation

Set Sun out to preheat.

In a large pot, melt the coconut oil or butter over medium heat. Add the onion, leek, carrots, garlic, thyme, and fennel seeds; stir to combine. Cover and transfer to the Sun Oven. Cook until the vegetables begin to soften, about 30 minutes. Stir in the broth and continue cooking in the Sun Oven until the vegetables are very tender, about 30 minutes if using hot broth or 1 hour if at room temperature. Use an immersion blender to puree the soup in the pot. Season to taste with salt and pepper. Ladle into bowls and sprinkle thyme on each serving.

Makes 4 servings.

Sun Oven Pea Soup with Ham

New Sun Oven

This simple yet tasty soup is a good way to use up any leftover ham.

Easy Pea and Potato Soup

Ingredients

1 (16-ounce) bag frozen peas, thawed

1 (14-0unce) can chicken broth

1 pound russet potatoes, peeled and diced

1 carrot, peeled and diced

1 (6-ounce) ham steak or leftover ham, diced

Salt and pepper to taste

Preparation

Set Sun Oven out to preheat.

Add enough water to the broth to measure 3 cups total. Puree the peas with 1 1/2 cups of the broth mixture in a blender. Pour the pureed peas into a large pot. Add the potatoes, carrot, and ham. Cover and transfer the pot to the Sun Oven. Cook until the vegetables are tender, about 1 hour. Season to tastes with salt and pepper.

Good, Simple, Solar Soup

Cabbage Soup

Green cabbage has never made my list of favorite vegetables. I don’t dislike it, I just find it to be a little boring. This soup may change that. I made it yesterday with a head of cabbage that I’d almost forgotten I had in the fridge and a can of beef broth that was hiding in the back corner of my pantry. My expectations were low, but it turned out to be one of the best soups I’ve ever made.

Rescued Cabbage Soup

Ingredients

2 tablespoons olive oil

1 onion, finely chopped

1 head green cabbage, cored and shredded

1 can (14-ounce) beef broth

3 tablespoons chickpea flour

salt and pepper to taste

Preparation

Set Sun Oven out to preheat.

In a large soup pot, heat the oil over medium-high heat. Add the onion and cook until just softened, about 3 minutes. Add the cabbage, broth, and enough water to cover the cabbage by about 1/2-inch. In a small bowl gradually whisk enough water to the chickpea flour until it forms a smooth, thin paste then stir it into the pot. Cover and transfer to the Sun Oven. Cook until the cabbage is very tender, 1 1/2 to 2 hours. Season to taste with salt and pepper.

Solar Cauliflower and Potato Soup

Celery Root Soup

It looks like cauliflower is the new kale. I’m seeing it everywhere: menus, food magazines, blogs, and in my weekly vegetable box. Here’s a soup I whipped up with a few other ingredients I had on hand.

Cauliflower and Potato Soup

Ingredients

2 tablespoons olive oil

1 leek (white and pale green parts only), thinly sliced

3 cloves garlic, minced

1/4 teaspoon red pepper flakes (or more to taste)

1 cauliflower, chopped

1 russet potato, peeled and diced (2 to 3 cups)

4 cups vegetable broth

1/2 milk, at room temperature

1/2 cup freshly grated Parmesan cheese

salt taste

2 tablespoons chopped, fresh flat-leaf parsley

Preparation

Set Sun Oven out to preheat.

In a large pot, heat the olive oil over medium-high heat. Add the leek and cook, stirring often, until just softened, about 5 minutes. Add the garlic and red pepper and continue cooking until fragrant, about 1 more minute.

Put the cauliflower in the bowl of a food processor and pulse until it resembles a coarse grain. Add the processed cauliflower to the leek mixture along with the potatoes. Add the broth, cover and transfer to the Sun Oven. Cook until the potatoes are very tender, 45 minutes to 1 hour. Stir in the milk and cheese. Season to taste with salt. Ladle into bowls and sprinkle each serving with parsley.

Makes 6 to 8 servings.

 

 

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