Chef Joey in Rose’s space … Supa Zupa!🎸

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Soup’s on!

Text, photos and recipes by Chef Joey

SOUP!

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Soup (and photo) by Chef Joey!

Ok, why is society so hooked on “ON SALE” items that are mostly GMO-filled atrocities? We have the simplest ingredients that are so natural and INEXPENSIVE and loaded with protein and vitamins, but they go neglected by the mainstream.

If kale were not pushed on television, no one would know it existed. Arugula became famous in the States in the 1990s. Odd. Thank you, Travel Chanel. Now Quinoa is a super food … oldest grain in the world. Thank you, cooking shows.

Here are two recipes using Old World ingredients. The stock can be made homemade – so I will give you three recipes actually. … Or you can use canned and up your food cost by a couple dollars.

The base of these dinners for six is less than $10 per person. These recipes are all VEGAN, back to the earth. Thank our ancestors because that’s why we are here. And stop taking shortcuts on nutrition!

Vegetable Broth

2 potatoes chopped

2 leeks cleaned and chopped

2 carrots peeled and chopped

2 onions peeled and chopped

2 turnips peeled and chopped (cut in half, then slice, then cut slices)

2 celery stalks, chopped

a handful of cherry tomatoes sliced in half

salt

Place all the veggies in a pan with 7 cups of water. Bring to a boil and lower the heat to simmer, for another 30 minutes.

Let it “rest” for another 15 minutes.

Take a potato masher and press down on the veggies. Strain the mixture into a bowl – and there is your stock for six people. Double or triple, as necessary.

Recipe 1 – Garbanzo (chic pea) and Spinach Soup

4 tbsp olive oil

1 onion chopped

1 celery stalk chopped

1 carrot chopped

1 cup garbanzo beans (cooked are cheaper 89 cents a pound = 3 pounds cooked) $1 a can/cup

3 cups spinach, chopped fine

1 cup soup pasta (ditalini is my favorite)

Salt and pepper

Here is the easy part: bring the stock to a boil. In a sauté pan add 3 tbsp oil and the carrots, onion and celery and sauté 5 minutes until soft.

Add the spinach and salt, pepper mix and cook an additional 5 minutes.

Add this and the beans to the stock and cook for a half hour.

Then add the pasta to cook for 6 or seven minutes to al dente because it will continue to swell. Drizzle with 1 tbsp oil and serve.

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Pal Joey’s pal eating veggies!

Recipe 2 – Swiss Chard and Lentil Soup

Foot note: lentils are dry beans and need to be soaked for 3 hours before cooking OR boiled for 45 minutes in water prior to using. Also: cooked lentils substitute nicely for any meat in a recipe!

6 cups veggie stock

4 tbsp olive oil

1 onion chopped

1 large clove of garlic chopped

1 celery stalk chopped

1 carrot peeled and chopped fine

1 bag (12 oz or 16 oz) or head Swiss chard finely chopped

1 cup lentils soaked for 3 hours prior

2 tbsp (optional) or a handful of cherry tomatoes sliced

½ cup rice (I like jasmin)

salt, pepper to taste

Parmesan cheese to sprinkle on top

Swiss Chard and Lentil Soup

In a large pan bring your stock to a boil.

In a sauté pan, add the celery, onion, carrot and garlic. Cook over low heat with 3 Tbsp oil.

Add ¼ cup broth to prevent burning, for about minutes.

Add the Swiss chard and cook an additional 5 minutes or less until it wilts. Then add this to the stock, with the lentils and tomatoes (your choice). Bring to a boil.

Add the rice, then reduce heat to a simmer.

Cook for 15 minutes or so until the rice is done.

Ladle into your soup bowl and sprinkle with cheese.

Enjoy!