toasty squash soup

• 5 carrots
  
• ½ acorn squash
• ½ butternut squash
• 5 cloves roasted garlic
• 32 oz low sodium vegetable stock
• 2 inches of ginger root
• 1 can of coconut milk
• 1 ½ teaspoon turmeric
• ½ teaspoon salt 

directions

1. Start by preparing the roasted garlic and squashes.
2. Set the oven to 350 F.
   
3. Take a bulb of garlic, peel off a couple layers, but not too many. You want the garlic bulb to remain intact. Cut off the top of the bulb. Cover the bulb with aluminium foil, leaving a hole at the top. Pour 1-2 tablespoons of olive oil over the bulb. Twist the aluminium foil closed and place the bulb wrapped in aluminum foil on a baking tray.
   
4. Take each squash and use a fork to pierce the skin. Coat both squashes in the olive oil and place on a baking tray.
5. Roast the garlic for 30 minutes. (If you want some extra roasted garlic for hummus or another dish, prepare some additional bulbs of garlic.)
6. At the same time roast the squash for 15 minutes. Turn the squash and roast for another 10 minutes. 
7. Remove the squash and set aside to cool.
   
8. Remove the garlic cloves. They will be ready when they are soft. Peel 5 cloves for the recipe. 
9. After the squash has cooled for a bit, cut the squash in half and remove the pulp. Cut the squash into cubes. You should be able to use a potato peeler or a knife to remove the skin from the squash. 
10. Wash and scrub the carrots and cut into cubes.
    
11. Finely dice 1 shallot, the 5 cloves of roasted garlic and ginger root. 
12. Spoon about 2 tablespoons of olive oil into a small saucepan. Bring to a medium heat
13. . 
14. Start by sauteing the shallots for 2 minutes or until translucent.
15. 
16. Add the ginger and saute for 1 minute. Finally, add the garlic and saute for another minute. Stir throughout to ensure all ingredients do not burn. 
17. Transfer the ingredients into a soup pot and add the vegetable stock. Bring to a simmer. 

Enjoy!

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It’s officially squash season, so time to enjoy: 

Try all your fall favorites.

Starting with our spicy squash soup.

Welcome autumn with this great vegan, gluten and dairy free soup!

Eating Sustainable and Local

Squash is a wonderful seasonal and affordable ingredient during this time of the year. Buying local and in-season isn’t just great for your wallet but it’s also great for the environment. Local and seasonal produce travels less. That means less greenhouse gas emissions are involved in the process of acquiring your produce, which is pretty amazing! Bonus most if not all of the produce from this recipe can likely be found at your local farmer’s market. So enjoy this month’s recipe, knowing you did something good for the environment and your tummy.  

Curry Butternut Squash

Ingredients:

• 1 Medium Butternut Squash
• 1 Large Acorn Squash
• ½ Onion
• ½ Shallot
• 2 Cloves Garlic
• 2 Tablespoon Olive Oil
• 1 Quart Vegetable Stock
• Freshly Ground Black Pepper
• Freshly Ground Salt

Spice Mix

• ½ Tablespoon Curry
• ½ Teaspoon Turmeric
• ½ Teaspoon Cumin
• ½ Teaspoon Coriander
• ½ Teaspoon Paprika
• ½ Teaspoon Salt

Directions:

• 1. Preheat the oven to 350 degrees Fahrenheit. 
• 2. Mix together spices and salt in a bowl and set aside. 
• 3. Cut both squashes in half lengthwise.
• 4. Lay the squash on a baking sheet, skin-side down, and brush or drizzle 1 tablespoon of olive oil over the squash. Rub about ¾ of the spice mix over the squash. 

• 5. Put the squash in the preheated oven, skin side down for 20 minutes. 
• 6. As the squash cooks, dice your onions, shallot and garlic. 

• 7. After 20 minutes, raise the oven temperature to 400 degrees Fahrenheit. Cook for an additional 7 minutes. Flip the squash, skin-side up, and cook for another 7 minutes. You’ll know the squash is done when you can stick a fork in the flesh without any resistance. 
• 8. Remove the squash from the oven and let cool.
• 9. While the squash is cooling: add your last tablespoon of olive oil, onions, shallots, garlic and the remainder of the spice mix to a large pot on high heat. Sauté while mixing it constantly for about 5 minutes

• 10. Scoop out the squash from the skin into the pot, mixing as you go. 
• 11. Sauté for about 2 minutes. 
• 12. Pour in the quart of vegetable stock and bring the mixture to a boil. Let it boil for 5 minutes. 
• 13. Turn off the heat and let the mixture cool for about 30 minutes. 
• 14. Blend the soup in a blender or with an immersion blender. 
• 15. Serve up and enjoy!

NOTE: This recipe is a little spicy because of the curry so add more or less depending on your taste preference.

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Transition into fall cooking with this quick and easy miso soup recipe that provides a little warmth.  

Try this pantry friendly soup.

Enjoy its highly coveted umami flavor.

Fill up without feeling heavy!

All About Miso

Miso is an amazing base for cooking that gives a nice umami layer to your food (1).  A miso base usually comes in the form of a paste. Derived from Japan, miso can be made by mashing up soybean and mixing them with a fungus called koji (2). Because of the process, misos can be very diverse in flavor, texture, and color (yay fermentation)!

I learned this easy take on miso soup from a colleague at work. The great thing about this recipe is that it can be made sans-stovetop, in a microwave, if you want to cut down the prep time. You can also use pre-cooked black rice or any other grain you love and integrate it into the recipe for some additional caloric content. As an added bonus, this recipe is gluten-free, dairy-free and vegan. 

Easy Mushroom & Tofu Miso Soup

Ingredients:

• 2 Cloves Minced Garlic 
• 1 Tablespoons Finely Minced Ginger
• 4 Oz Assorted Mushrooms (I used Shiitake, Brown Beech and Oyster)
• 2 Tablespoons Preferred Oil (Olive, Avocado, Sunflower, etc.) 
• 1 Cup Tofu
• 1 Quart Miso Broth Base
• 2 Green Onions
• 1 Cup Preferred Rice (Black or Wild Recommended)*
• 1 Teaspoon Salt or Salt to Taste

* Note: Black Rice or Wild Rice is recommended because softer rice may not hold up as well in this recipe.  

Directions:

1. Measure out a cup of black or wild rice, place in a bowl, and cover with water. 
2. Allow the rice to sit on your counter overnight.
3. Bring 3 cups of salted water to boil in a saucepan.
4. Drain the rice and then add it to the saucepan.
5. Allow rice to cook for about 20 minutes.
6. While the rice is cooking, mince your garlic and your ginger

.

• 7. Heat up 2 tablespoons of avocado oil and sauté the ginger for about 1 minute. Add in the garlic and sauté for about 2 minutes or until the mixture is fragrant. Stir throughout to ensure the garlic doesn’t burn.

• 8. Your rice should be done by now. Drain off any excess water and set aside. 
• 9.  Prep your other ingredients: Cut the tofu into chunks. Do a quick rinse of your mushrooms but be careful not to soak them. Then pat them dry with a paper towel or kitchen cloth. Chop up your green onions.
• 10. In a soup pot, pour in the miso broth and spoon in the garlic and ginger mixture. Salt to taste.
• 11. Add the mushrooms, rice, and tofu and allow to cook for 6 – 8 minutes, until the soup is fragrant. 

• 12.Dish out and top with green onions.

Check out other recipes on the Yoga District Blog!

Sources:

1. Umami, https://food52.com/blog/22142-umami-the-5th-taste-explained
2. What is Miso, https://www.bonappetit.com/story/what-is-miso

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Combat the chilly winter weather with a bowl of warm homemade soup!

The best part about this Hearty Vegetable Soup is both healthy and filling.

It is a family and friend favorite! It can be made vegetarian and gluten-free without jeopardizing the flavor or bite satisfaction.

Lentils are jam-packed with flavor and vitamins. This soup is perfect if you already know about the tastiness of lentils or are looking for an easy way to try them! 

Try this Hearty Vegetable Soup recipe and stay warm

Hearty Vegetable Soup

Servings: 6 -8 

Time: 15 mins to Prep, 45 mins to Cook 

Difficulty: Easy

INGREDIENTS

• 1 cup small diced Onion
• 1 cup small diced Celery
• 1 cup small diced Carrots
• 2 tsp Salt
• Drizzle of Olive Oil
• 2 15 oz. cans of Diced Tomatoes (unsalted)
• 8 cups of Vegetable Stock
• 1 lb of fresh Green Beans – cleaned and trimmed, cut to bite size
• 1 10oz bag of Frozen Corn (I get toasted corn but regular will do)
• 1 cup of Green Lentils
• 1 cup of Orzo or any other small pasta (optional) 
• 2 cups of Water

DIRECTIONS

1. First, combine the onion, celery, carrots, salt, and then drizzle with olive oil.
2. Cook vegetables for about 5 minutes until soft and onions are translucent.
3. Next mix in two cans of diced tomatoes.
4. Follow it with vegetable stock and bring up heat to a high simmer.
5. Then add the green beans, corn, and lentils.
6. Simmer over medium high heat for 25 minutes to cook the lentils.
7. If you’re using pasta, stir in the orzo or any other small pasta. Then simmer for another 7-10 minutes until pasta is done cooking.

Notes

1. Add in water to get the soup consistency you prefer because the lentils and pasta may soak up some of the liquid. I used 2 cups of water so that there was enough broth for each bite. *You may need to add additional water to any leftovers for this reason as well. Don’t worry it won’t ruin the flavor of the soup.

2. This soup freezes well. For the best result, freeze the soup before adding in the pasta. Pasta has a tendency to soak up the liquid so place it in when you reheat the soup. If you freeze with pasta, you will want to add additional water to the soup when you reheat.

Copyright © 2020 Nicole’s Tasting Spoon

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Cookie + Kate

Fight the frigid weather unleashed by the polar vortex with a bowl of warm homemade soup!  

While outside is a blanket of snow and brutal winds, enjoy some comfort food with these 3 healthy and delicious recipes.

Read on for the Soup Recipes and stay warm!

Busy week, no time to remember to eat, let alone eat healthy?

The key is make enough of any of these soup recipes to get several meals out of the them.  When possible try to use fresh ingredients.  Reap a great reward for minimal effort. 

Want to spread out your culinary enjoyment?

I recommend mason jars, or other glass containers that seal well because they will keep your food fresher longer. Plus all of the below recipes freeze well.

Why try these recipes?

I have made all of them frequently and to great success multiple times.  After any friend or family member has tasted them they have asked for the recipe. Now I share these beloved recipes with all you!

I am under the impression that all of these recipes are Vegan and Gluten- Free.

Please remember you can always alter any of the recipes I recommend to suit your dietary needs and preferences.

Cookie + Kate

Cookie + Kate’s Quinoa Vegetable Soup here

There is some flexibility with this recipe.  Here are my tips:

1. I prefer to use TriColor Quinoa because it adds a visual brightness to the soup and in my opinion a better flavor than just white quinoa.
2. I use chickpeas over a northern bean since I always have a can of chickpeas in my kitchen pantry.
3. I prepare the soup a bit light on the broth which makes it easier to store. Then I add a little water when I reheat it on the stove for the desired amount of broth.

Feed Me Phoebe

 Feed Me Phoebe’s Creamy Vegan Pumpkin Soup here

 My recommendation:

 1. Pan toast some pepitas (pumpkin seeds) to sprinkle on top to add a nice crunch to the soup

Cookie + Kate

Cookie + Kate’s Vegetarian Sweet Potato Chili here

My suggestions:

1. This recipe works lovely in a slow cooker/crockpot. Add all ingredients in the morning and when you come home 7-8 hours later you have the meal waiting for you.
2. You can prep ahead by chopping up all the vegetables the night before.

For further recipe exploration check out the food blogs that provided the above recipes:

Cookie+Kate is a wonderful food blog with an archive of creative vegetarian recipes.

Feed Me Phoebe is lovely food blog with a collection of gluten-free comfort food recipes that use convenient ingredients

All these recipes allow for some flexibility and playfulness in cooking.  Remember to have some fun in the kitchen!

Feel free to leave your favorite soup recipe or a comment below.

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