The Nourishing Gourmet

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Soups

Potato Apple Soup with Caramelized Onions and Gorgonzola (grain-free)

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Potato Apple Soup with Caramelized Onions and Gorgonzola (grain-free)By April Swiger, Contributing Writer

This rustic potato soup is delicately sweet, with caramelized onions and local apples, topped with savory gorgonzola. Not only is it nourishing-to-the-max with chicken bone broth, but it’s quick to put together and very frugal for even the tightest budget! This soup is simple enough for a busy weeknight meal (it has been devoured by my three year old son multiple times this week), but also has a touch of elegance with the addition of gorgonzola cheese in place of a traditional cheddar.

We’re officially in “soup season” as I like to call it. My crockpot is bubbling every week with homemade nourishing bone broth, and my freezer is always stocked with a few quarts for when I need it. Traditional bone broth has an abundance of health benefits ranging from helping intestinal disorders to the common cold (Sally Fallon, Nourishing Traditions, page 116-117). My husband and I drink a warm mug of broth, lightly salted, when we feel a cold coming on – and it really seems to help!

Potato soup is a favorite of mine, and I’m always looking for unique ways to serve it. I currently have twenty pounds of local apples, freshly picked from a nearby orchard. Traditionally, apples are paired with butternut squash, or sweet potatoes, but I loved the idea of a savory sweet soup with the humble russet potato and caramelized onions for extra flavor. Adding some gorgonzola on top gave it just the “bite” I was looking for.

I love keeping recipes simple, frugal, and nourishing, especially in the winter months when illnesses abound. You can’t go wrong when you use bone broth as your foundation. It’s easy to adapt this recipe for your taste as well. Add more apples or onions if you prefer it on the sweeter side, or switch out the gorgonzola for cheddar or brie.

Here are some other soups you may enjoy:

And check out Kimi’s Cookbook, (affiliate link) Ladled: Nourishing Soups for All Seasons as well!

Potato Apple Soup with Caramelized Onions and Gorgonzola (grain-free)
 
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Recipe type: Main
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This rustic soup is savory sweet and very frugal. It could easily be enjoyed all winter long!
Ingredients
  • 2 tablespoons butter
  • 1 onion, sliced
  • 3 pounds potatoes, peeled and chopped (I used russet)
  • 3 medium sized apples of your choice (about 1-1.5 lbs)
  • 6 cups chicken broth
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • Gorgonzola cheese to top
  • Salt and pepper
Instructions
  1. Melt the butter in a heavy bottomed pot. Add the sliced onions, a pinch of salt, and caramelize them for about 20-25 minutes until they are a deep golden brown. While the onions are carmelizing, peel and chop the potatoes and apples.
  2. When the onions are caramelized, add the potatoes, apples, broth, thyme and bay leaf to the pot. Salt and pepper to taste. Bring to a boil, turn down the heat, and simmer until the potatoes are soft, about 10-15 minutes.
  3. Use a hand blender to puree the soup. You could also do it in batches in a countertop blender as well. I like to leave some chunks in the soup and not puree it completely.
  4. Top with a hefty portion of gorgonzola cheese crumbles.

 

Pasta e Fagioli (Italian Pasta and Bean Soup)

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By April Swiger, Contributing Writer

Rich nourishing bone broth with frugal beans and pasta make Pasta e Fagioli  perfect for a large family dinner on a cold night.

(Kimi – This recipe is a perfect example of how simple and delicious it is to get beautiful, nourishing, health-building broth into your family, which is why we wanted to share it along with my post, 10 reasons homemade broth should be part of your diet!  Read the introduction to our series, 21 steps to a nourishing diet, and find out what a nourishing diet can and cannot do for you here. )

This recipe can be easily adapted for gluten-free and vegetarian diets by using vegetable broth instead of chicken, and eliminating the pasta completely or using a gluten-free brand of macaroni instead. Kimi recommends this brand. (Amazon links are affiliate)

Pasta e Fagioli is traditionally a peasant dish, as the ingredients are incredibly frugal. This particular recipe is one that my Italian family has been using for multiple generations. Even today when I walk into my 93 year old grandfather’s kitchen, this soup, bubbling away in his big aluminum pot, always comes to my mind.

My mother lovingly served our family this soup all throughout my childhood. “Bean Soup” nights were always my favorite! It wasn’t until after I graduated from college, and moved overseas for a year, that I finally learned to make it myself. I was living in China, and missing the traditional Italian food that was so easily accessible in the states. That was the year that I learned how to cook for myself from scratch, continuing the tradition of passing this recipe down the family line.

This soup is easily adaptable to whatever ingredients you have on hand. My grandfather, and mother, would frequently use a scoop of marinara sauce, instead of diced tomatoes. If you make this during the summer, fresh diced tomatoes, and herbs from the garden would work great as well. I like my pasta e fagioli heavy on the garlic, and with a nice kick from the crushed red pepper. You can adapt this to your family’s taste quickly and easily.

To keep this soup as frugal as possible, it’s best to use dried cannellini (or white kidney) beans. By soaking the beans overnight to remove irritating phytic acid, cooking them, and adding them to the rest of the ingredients, you’ve saved quite a bit of money! If you’re in a pinch, and need a fast meal, canned beans work great too. I often use Eden Organic’s canned cannellini beans, because the beans have been soaked and cooked with kombu seaweed, and their cans are BPA-free. They are a little pricy, but are a very good option if you are not able to use dried beans.

This soup is always better the next day, after the flavors have melded together overnight. If you’re lucky enough to have leftovers, enjoy a bowl for a wonderfully nourishing lunch!

Pasta e Fagioli (Italian Pasta and Bean Soup)
 
Author:
Recipe type: Soup
Serves: 6-8
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This nourishing soup will warm your family up on cold winter nights! The recipe can be easily adapted to your taste buds or dietary needs.
Ingredients
  • 2 tablespoons olive oil
  • 5-6 Cloves of garlic, peeled and minced
  • 3 15oz Cans of cannellini beans (I like Eden Organic's BPA-free canned beans), or 1½ cups of dried cannellini beans that have been soaked overnight, and cooked (about 5 cups cooked)
  • 7 Cups of chicken broth (vegetable broth to make it vegetarian)
  • 1 Cup chopped tomatoes (I love Pomi chopped tomatoes in a BPA-free carton)
  • ½ teaspoon Dried basil
  • ½ teaspoon. Dried oregano
  • ⅛-1/2 teaspoon. Crushed red pepper flakes, depending on how much "kick" you like
  • 1lb Ditalini pasta, or other short cut pasta like elbow macaroni or tubetti (a gluten-free pasta can be easily substituted as well)
  • Salt and Pepper to taste
  • OPTIONAL: Parmesan cheese and chopped flat leaf parsley
Instructions
  1. In a large pot heat the olive oil, and sauté the minced garlic for a minute or two. Be sure that it doesn't brown.
  2. Add your beans (previously cooked, or canned with liquid), broth, tomatoes, basil, oregano, crushed red pepper, salt and pepper.
  3. Allow the soup to simmer for 45-60 minutes, stirring occasionally.
  4. Shortly before the soup is done, boil salted water for the pasta, and cook it al dente according to the package.
  5. When serving, spoon ¼-1/2 cup of the pasta into bowls, and ladle soup on top. I prefer not to store any leftover pasta in the leftover soup as it typically soaks up a lot of the broth and becomes soggy.
  6. Sprinkle grated parmesan cheese or freshly chopped parsley on top.

Other soups you may enjoy:

Autumn Beef Stew (Tomato Free)

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Stew has to be one of the most delicious and versatile one pot meals. And with cold winds blowing and rain falling around here, it’s certainly the right time of year to pull out my stew recipes! This one utilizes many of the delicious flavors in season right now, such as sweet squash and earthy mushrooms. I gave a basic beef stew in my ecourse that is a favorite. For this stew, I challenged myself to make a great tasting tomato free version. Because many of us didn’t get to can our own tomatoes this year (at least I didn’t) and all canned tomato product (excepting a few in glass jars) have BPA in it, I thought it would be a good thing to have in my stew repertoire. I also know that many avoid nightshades, so this is a great stew for you too. However, to make this nightshade-free you will also need to replace the potatoes. Popular chocies are radishes, quartered, or cauliflower pieces. To make it high in flavor without the acidic tomatoes, I’ve added red wine and rich balsamic vinegar. Love it. It’s going to be my new recipe to turn too.

Beef stews often have very high amounts of beef in it, making it a not very frugal choice. I’ve found with a little experimenting that one doesn’t need 5 pounds of beef to make a pot of stew. 1-2 pounds does fine when you’ve added plenty of vegetables to the mix. Just remember that stews, like soups, are very versatile. You can easily play around with the ingredients and amounts to make it fit your preference.

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Chilled Avocado and Cucumber Soup

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It’s been very warm around our area recently, and the weather has started changing my menu a lot. We love soups and stews in the winter, but not quite so much in the hot summer months. But what if the soup was chilled? Last year I tried (and really enjoyed), this White Gazpacho with Peppers and Cucumbers.This year I decided to try a chilled avocado soup and also loved it! I kept everything clean and simple so that the creamy flavor of the avocado shone. Brightened with lemon juice, and flavored with cumin and cilantro, this is an extremely easy soup to throw together.  I used homemade chicken stock so that I got all of those important minerals (like calcium) and good for you gelatin, without having to overheat myself, though you could also use water. I found that I liked it a lot more with  added cubed cucumbers, cilantro, and sunflower seeds. But you can serve it however you like.

I also didn’t add green onions or grated onions and garlic (which you certainly could), just because I wanted a very mild soup. If you want to spice it up a bit more, add just a little grated onion (remember it’s raw!) and garlic, and maybe some cayenne powder too. While I really liked this soup, my husband and daughter (who is 3), were a little less enthusiastic. Chilled soup just isn’t their thing. It just meant more leftovers for me to enjoy. 🙂 What about you? Have you tried chilled soups before? What’s been your reaction? Do you like them or not?

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