Wilmington Squash Soup
Ingredients
- 4 Tbsp organic butter
- 12 green onions, chopped (white and green parts)
- 1 clove garlic, minced
- 1 organic red bell pepper, chopped
- 1/4 cup fresh parsley chopped
- 2 Tbsp fresh basil chopped
- 2 pounds organic butternut squash, peeled and chopped (see instructions below)
- 1 ham bone or ½ pound ham, chopped
- 1 - 14oz can diced tomatoes
- 4 cups homemade or organic chicken stock
- 1/2 tsp ground allspice
- 1/4 tsp ground mace
- 1 pinch ground nutmeg
- 2 Tbsp curry powder
- Sea salt and pepper to taste
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Instructions
- Cut butternut squash in half, brush cut sides with coconut oil. Bake in 350-degree oven about 40-45 minutes. Let cool. Peel, seed, and chop.
- In soup pot add butter and chopped green onions. Saute 2-3 minutes, stirring a couple of times.
- Add garlic and red bell pepper and saute for additional 3 minutes.
- Add ham bone or ham, tomatoes, chicken stock, spices, fresh herbs, and chopped squash. Bring to boil. Reduce heat to a simmer. Stir well and let simmer about 45 – 60 minutes. Add salt and pepper to taste, stirring well.
Recipe Notes
Great with cornbread topped with pickled beets, coarse black pepper, and goat cheese.
Or try garnished with sprouted popcorn and served with sprouted pumpkin seeds for a delicious fall meal.
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Quinoa: An Ancient Food Back in Fashion
Ingredients
- 1 tablespoon olive oil
- 1 organic onion, chopped
- 1 organic clove garlic, minced
- 3/4 cup sprouted quinoa
- 1 1/2 teaspoons curry powder
- 1/2 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground cinnamon
- 1 1/2 cups homemade or organic chicken stock
- 1 14 oz. can organic garbanzo beans, drained and rinsed
- 1/2 cup toasted pine nuts
- 1/2 cup raisins, soaked in hot water and drained (optional)
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Instructions
- Stir together the olive oil, onion, and garlic in a saucepan over medium heat until the onion has softened and turned translucent, about 5 minutes.
- Stir in the quinoa, curry powder, salt, pepper, cumin, cinnamon, and chicken stock.
- Bring to a boil, then reduce heat to medium-low, cover, and simmer 20 minutes until the quinoa is tender.
- Once the quinoa has finished cooking, stir in the drained garbanzo beans, toasted pine nuts, and raisins.
- Serve warm or cold.
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Sprouted Black Bean Soup
Ingredients
- 10 slices (nitrite/nitrate–free) bacon, chopped
- 2 medium organic onions, chopped
- 6 cloves organic garlic, chopped
- 2-3 cups homemade or organic chicken stock
- 1 can (14.5oz.) organic chopped tomatoes
- 2 tablespoons fermented ketchup
- 2 teaspoons worcestershire sauce
- 1 tablespoon chili powder
- 4 cups cooked sprouted Black Beans*
- Sea salt and pepper to taste
- Juice of ½ lime
- Chopped cilantro for garnish
- Sliced scallions for garnish
- Sour Cream for garnish
- Grated Cheddar for garnish
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Instructions
- Put the bacon into a large heavy pot and place it over medium heat.
- Cook until it starts to give up its fat, about 4 minutes.
- Stir in the onions and cook, stirring until they start to turn translucent, about 4 minutes.
- Stir in the garlic and cook about 1 minute.
- Add the chicken stock, tomatoes, ketchup, Worcestershire, and chili powder.
- Stir in the beans, turn the heat to high and bring all to a boil.
- Reduce heat to low and let simmer for 15–20 minutes to blend flavors and thicken soup.
- Stir in the limejuice.
- Serve with garnishes and your favorite sprouted bread or crackers.
- NOTE: Measure your 4 cups of black beans for this recipe after they've been cooked, not as dried beans.
Recipe Notes
*To cook sprouted black beans: Place 4 cups of dried sprouted black beans in a pot with 2 quarts of cold filtered water. Add 1 teaspoon of sea salt (optional). Bring water to a boil. Stir beans, reduce heat, cover and simmer about 30 minutes. Check the consistency of the beans (they’ll cook quicker than un–sprouted dry beans) after 30 minutes. Extend the cooking time until beans have reached the tenderness you prefer.
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Lentil Soup
Ingredients
- 2 tablespoons lard or coconut oil
- 1 cup finely chopped organic onion
- 1 cup finely chopped organic carrot
- 1 cup finely chopped organic celery
- 2 teaspoons sea salt
- 1 pound sprouted lentils
- 1 cup chopped organic tomatoes (or 1 15oz. can organic diced tomatoes)
- 2 quarts homemade or organic chicken stock
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground cumin
- Pinch of ground cloves (optional)
- 1/4 cup chopped fresh parsley
Servings:
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Instructions
- Place lard or oil in a large Dutch oven and set over medium heat.
- Add the onion, carrot, celery, and salt.
- Stir until onions are translucent, about 5–7 minutes.
- Add lentils and rest of ingredients.
- Stir to blend.
- Bring soup to a boil.
- Reduce heat to low, cover, and simmer until lentils are tender, about 30–40 minutes.
- Serve chunky or puree with a stick blender.
- Garnish with chopped scallions and a dollop of fresh sour cream.
Recipe Notes
It’s that wonderful time of year when soups and stews are a welcome fare to warm us and fill us with contentment on a cold day. Here’s a simple and delicious recipe that’s great by itself or served with sausages and cheese on crusty sprouted sourdough bread or hearty sprouted crackers.
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