Silky Solar Vegan Soup

Silky Soup

Chickpea (garbanzo) flour is my new favorite ingredient. When used in soups it creates a smooth texture and enhances the flavor, eliminating the need for cheese or cream.

Creamy Sun Oven Vegan Soup


2 teaspoons olive oil

1 onion, thinly sliced

1 small potato (about 3-ounces), well scrubbed and diced

1 bag (1-pound) frozen California blend vegetables

2 tablespoons chickpea flour

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Solar Sweet Potato Soup

cats and Sun Oven

The maple syrup gives this creamy soup a subtle sweetness.

Sun Oven Sweet Potato Soup


2 1/2 pounds sweet potatoes, peeled and cut into 1-inch pieces

1 onion, finely chopped

1/4 cup maple syrup

1 clove garlic, minced

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Sunny Potato Soup


The bacon can be cooked ahead of time or along with the soup. If cooking it with the soup, turn the lid upside down on the soup pot and set the pan with the bacon on top, and keep an eye on it. The bacon will cook faster than the soup and, unlike most everything else, it can burn in the Sun Oven.

Sun Oven Leek and Potato Soup


2 tablespoons unsalted butter

2 leeks, (white and pale green parts only) finely sliced

1 onion, finely chopped

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Solar Summer Soup

Bread Tomato Soup

We often pack a picnic and go hiking in the afternoon. Lately I’ve been bringing sandwiches that are a meal on their own. I take sourdough bread, hollow it out, and stuff it with all sorts of good stuff. The only problem was what to do with all the soft part of the bread. This soup, inspired by a classic Italian recipe, came to the rescue. It’s good warm or at room temperature; perfect for a hot summer evening.

Sun Oven Summer Tomato Bread Soup


1 pound country-style bread, crusts trimmed

3 tablespoons olive oil

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Solar Split Pea Soup with Ham

Split Pea Soup

This soup will cook faster if you start with hot water. Serve it with corn bread or, my favorite, grilled cheese sandwiches.

Southern Style Split Pea Soup


1 pound dry split peas, picked over and rinsed

1 or 2 ham hocks

3 carrots, peeled and finely chopped

1 onion, finely chopped

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Solar Red Lentil Soup

Red Lentil Soup

Red lentils cook quickly, don’t need to be presoaked, and are delicious. What’s not to like about that?

Sun Oven Red Lentil Soup with Feta


2 tablespoons olive oil

1 onion, finely chopped

4 cloves garlic, minced

2 carrots, finely chopped

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Solar Clam Chowder

Sun Oven Saute

I wish more restaurants would serve Manhattan style clam chowder. It’s much lighter than the creamy n

New England version. Luckily it’s easy to make in the Sun Oven.

Sun Oven Manhattan Clam Chowder


1 tablespoon olive oil

2 stalks celery, finely chopped

2 carrots, peeled and finely chopped

1 onion, finely chopped

2 cloves garlic, minced

1 medium russet potato, peeled and chopped

2 (6 1/2-ounce) cans chopped clams with their juice

2 bay leaves

1 (14 1/2-ounce) can diced tomatoes

1 (8-ounce) bottle clam juice

1 teaspoon dried oregano

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Creamy Tomato Soup Minus the Cream

Serve this soup with a grilled cheese sandwich for the ultimate feel good lunch or light dinner.

Sun Oven Tomato Soup


1/4 cup olive oil, divided

1 onion, finely chopped

3 cloves garlic, minced

1/4 teaspoon red pepper flakes

2 (28-ounce) cans whole peeled tomatoes

1 tablespoon brown sugar

1/2 cup arborio rice

2 cups chicken or vegetable broth

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Vegetarian Solar Stew with Kale

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Solar Roasted Squash Soup


Butternut squash and sage go together splendidly, and this simple, satisfying soup is perfect for this time of year. The squash can be roasted early in the day when sunshine is abundant while the rest can be done stovetop later in the day after sunset.

Sun Oven Butternut Squash Soup with Sage


1 (2 1/2 to 3 pound) butternut squash, peeled, seeded and sliced

1 tablespoon olive oil

1 onion, chopped

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

2 cloves garlic, minced

2 fresh sage leaves or 1 1/2 teaspoons dried

3 cups broth, chicken or vegetable

1/2 cup freshly grated parmesan cheese (optional)

salt and pepper to taste


Set Sun Oven out to preheat.

Coat two baking pans with cooking spray.

Arrange the squash in single layers in the pans and coat with cooking spray.  Sprinkle kosher salt over squash. Cross stack the pans in the Sun Oven and cook until the squash is just soft, 45 minutes to 1 hour. Remove from Sun Oven and cut into chunks.

While the squash is cooking heat the oil in a large pot over medium heat. Add the onion and leak and cook, strirring often, until softened, about 5 minutes. Add the garlic and sage and continue cooking for another minute. Add the roasted squash to the pot with the broth. Return the pot to the Sun Oven and cook until the squash is very soft, about 1 hour.

Remove the sage leaves (if using fresh) and discard. Using an immersion blender puree the soup until smooth. Stir in the cheese. Season to taste with salt and pepper.

Makes 4 servings



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