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.

 

 

Solar Clam Chowder

New Sun Oven

If not serving this soup straight out of the Sun Oven skip the last step. When you’re ready to eat, gently reheat the soup stove top and add the clams just before serving.

Manhattan-Style Clam Chowder

Ingredients

1/4 cup olive oil

1 onion, finely chopped

1 clove garlic, minced

1/2 pound yukon gold potatoes, peeled and cut into 1/2-inch dice

1 small zucchini, diced

1 stalk celery, diced

1 carrot, diced

1 (14-ounce) can fire-roasted diced tomatoes

2 (8-ounce) bottles clam juice

1/2 cup water

1/2 teaspoon dried oregano

1/8 teaspoon pepper

1 (6 1/2-ounce) can chopped clams

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large pot over medium heat. Add the onion and garlic and cook, stirring often, until softened, about 5 minutes. Add the potatoes, zucchini, celery, carrot, tomatoes, clam juice, water, oregano, and pepper. Cover and transfer to the Sun Oven. Cook until the flavors have melded, about 45 minutes. Stir in the clams with their juice and continue cooking until just heated through, about 10 more minutes.

Makes 4 servings.

Sun Oven Split Pea Soup with Parsnip

Parsnip Split Pea Soup

I’m slowly learning to dislike parsnips a little less. The last soup I made with them, Potato and Parsnip Soup, turned out pretty good. This twist on my favorite kind soup, split pea, isn’t all that bad either.

Solar Simmered Split Pea and Parsnip Soup

Ingredients

1 tablespoon olive oil

1 onion, finely chopped

1 stalk celery, finely chopped

1 carrot, finely chopped

1 parsnip, finely chopped

2 cloves garlic, minced

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

1 tablespoon dried marjoram

6 cups water

salt and pepper to taste

Additional olive oil for serving

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large pot or Dutch oven over medium heat. Add the onion, celery, carrot, parsnip, and garlic. Cook, stirring often, until just softened, about 5 minutes. Add the split peas, marjoram, and water. Stir to combine, cover, and transfer to the Sun Oven. Cook until the peas are very soft and falling apart, 1 to 1 1/2 hours. Use an immersion blender to puree to the desired consistency. Season to taste with salt and pepper. Ladle into bowls and drizzle each serving with olive oil.

Makes 4 to 6 servings.

Garlic-Potato Soup

Garlic Soup

We’ve been fighting off colds this week and got tired of the usual chicken soup. I’d heard garlic is another good way to keep a cold at bay and decided to put it to the test with this recipe.

Garlicky Solar Soup

Ingredients

1 tablespoon olive oil

1 onion, chopped

24 cloves garlic, peeled

2 large russet potatoes, peeled and cut into chunks

6 cups chicken or vegetable stock

salt to taste

Fresh thyme and sage for garnish

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large pot over medium heat. Add the onion and cook, stirring often until translucent, about 5 minutes. Add the garlic and continue cooking and stirring until the onion is softened and the garlic cloves are just beginning to brown, about 5 more minutes. Stir in the potatoes. Pour the broth over the potatoes. Cover and cook in the Sun Oven until the potatoes are very tender, 1 1/2 to 2 hours. Use a handheld immersion blender to puree the soup until smooth. Season to taste with salt. Garnish with thyme and thinly sliced sage.

Makes 4 servings.

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