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



Sun Oven Tuscan Soup

This classic Italian soup is served in almost every home and restaurant in Tuscany. Traditional Tuscan bread is called “pane sciocco” and is made without salt. I’ve never found real, salt-free, Tuscan bread outside of Tuscany. Not even in other regions of Italy.  A crusty sourdough is a good substitute for this Sun Oven version.



1/2 pound dried cannellini beans, previously cooked, cooking liquid reserved

2 tablespoons olive oil, plus additional for serving

2  onions, chopped (about 2 cups)

3 carrots, coarsely chopped (about 1 cup)

3 stalks celery, coarsely chopped (about 1 cup)

6 cloves garlic, minced

1 teaspoon salt

1 teaspoon freshly ground pepper

1/4 teaspoon red pepper flakes

1 can (28 ounce) Italian plum tomatoes in puree, chopped

4 cups shredded savoy cabbage

4 cups coarsely chopped kale

1 bay leaf

1 sprig rosemary

Vegetable broth

Good quality crusty bread, (preferably 1 day old), sliced

Freshly grated Parmesan cheese, for serving


Set Sun Oven out to preheat. Remove leveling tray and place a rack or trivet on the floor of the cooking chamber.

In a large stockpot, heat the oil over medium heat. Add the onion and cook until beginning to soften, about 5 minutes. Stir in the carrots, celery, garlic, pepper, and red pepper flakes. Add the cabbage, kale, bay leaf, rosemary, and 1 cup broth. Cover and transfer to the Sun Oven. Cook until the vegetables are tender, 45 minutes to 1 hour. Remove the pot from the Sun Oven. Leave the Sun Oven out. Discard the bay leaf and rosemary sprig. Put about 1/3 of the cooked vegetables into the bowl of a food processor and puree until smooth. Return the puree to the stockpot.

Drain the beans, reserving their cooking liquid. Put half of the beans in a food processor with a little of their liquid and puree until smooth. Add enough vegetable broth to the bean’s cooking liquid to measure 7 cups. Add the whole and pureed beans along with the vegetable broth mixture to the stockpot and stir to combine. Put the stockpot back in the Sun Oven and continue cooking until heated through, about 45 minutes. Season to taste with additional salt and pepper.

Ladle a little soup into each serving bowl. Line each bowl with the sliced bread. Cover with more soup. Sprinkle each serving with Parmesan cheese and drizzle with olive oil.

Makes 8 servings.




Solar Soup with Autumn Flavors

This soup has all the colors and flavors of fall. Serve it with some nice bread and a side of kale or other dark leafy greens for a wholesome vegetarian meal.

Autumn Sun Oven Red Lentil Soup


1 tablespoon olive oil

1 onion, chopped

1 clove garlic, minced

1/2 teaspoon cumin

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Solar Simmered Soup

Celery root can be found in many supermarkets. It’s an odd looking, knobby brown bulb shaped vegetable with a crisp texture and a slightly peppery flavor. In can be eaten raw in salads or cooked, preferably solar cooked.

Silky Sun Oven Celery Root Soup


1 tablespoon butter

1 onion, chopped

1 clove garlic, minced

1 large celery root, peeled and shredded

1 large potato, diced

4 cups chicken or vegetable broth

8 ounces cream cheese, at room temperature

1/8 teaspoon nutmeg

1/4 cup flat-leaf parsley, finely chopped

salt and pepper to taste


Set Sun Oven out to preheat.

Melt the butter in a large pot over medium heat. Add the onion and cook, stirring often, until softened. Stir in the garlic. Add the celery root and potato and stir to combine. Add the broth, cover and transfer the pot to the Sun Oven.

Cook until vegetables are tender, 1 to 2 hours. In a small bowl whisk the cream cheese with about 1/2  to 1 cup of the liquid. Using an immersion blender, or working in batches with a blender or food processor, puree the soup until smooth. Stir in the cream cheese mixture. Add the nutmeg. Season to taste with salt and pepper. Ladle the soup into bowls and garnish with the parsley.

Makes 6 to 8 servings

Curried Solar Soup

Colorful carrot soup is a great way to start a meal.

Sun Oven Curried Carrot Soup


2 tablespoons unsalted butter

1 medium onion, chopped

1/4 cup dry white wine

1 1/2 pounds carrots, peeled, halved lengthwise, and thinly sliced

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Solar Soup Time

I’m not a big fan of parsnips but every now and then I just have to give them another chance. I can’t think of any other food I do this with. So far this soup is the best parsnip recipe I’ve found.

Sun Oven Parsnip Soup

(Adapted for the Sun Oven from Jamie Oliver’s Food Revolution)


2 tablespoons olive oil

2 carrots, peeled and sliced

2 celery stalks, sliced

2 small onions, chopped

1 1/2 pounds parsnips, peeled and chopped

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Guilt-Free Cream of Asparagus Solar Soup

Canned evaporated fat-free milk is a great alternative to cream, it’s lower in calories and has a longer shelf life. I always keep some in my pantry.

Creamy Sun Oven Asparagus Soup


1 tablespoon olive oil

1 onion, finely chopped

1 baking potato, peeled and cut into 1-inch cubes

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