Ginger Miso Soup with Tofu

Everyone is talking about the coldest, wettest Spring ever that we are having here in the Pacific Northwest.  But, the past few days, we've had some sun and temperatures have been in the middle 50's - so there was hope abroad in the land that at last Spring is here.  Alas, today steady rain and oh so cold.  So, I stuck my head in the frig to see what kind of soup I could put together in a jiff because I was so cold!   Here's what I came up with.

I shared a link to this post on Cybele Pascel's Allgery Friendly Friday.

1 quart vegetable stock
knob of ginger, finely minced (or use a micoplane)
pinch of salt
a few grinds of black pepper
a squirt of Sriracha (or other hot sauce, or red pepper flakes)
handful of mushrooms
handful of snap peas
firm tofu cut into large cubes
2 tablespoons white miso
fresh herbs, such as cilantro or basil

Heat stock in a medium sized saucepan, add ginger, salt, pepper, and Srirahca.  Bring to a gentle simmer.  Add mushrooms and simmer for a few minutes.  Turn heat to low.  Add snap peas and tofu, heat for just a few minutes. 

Place the miso in a small bowl and add about 1/2 cup of the hot soup, stir with a spoon to disperse the miso completely.  Turn off heat under the soup and add the miso mixture back to the soup pot, stir gently (you do not want to boil the soup after adding the miso, the high temperature will destory some of the healthful properties of the miso).  Adjust for seasoning, add fresh herbs (I used cilantro). 

My goodness, did this ever hit the spot, I feel warm and cosy from the inside now.

Options:
- use chicken stock and add chucks of roasted or grilled chicken in place of the tofu
- Add whatever green stuff you have (chard, spinach, napa cabbage, etc.)
- add a bit of coconut milk at the end to add a bit of richness
- if you have more time, saute finely diced shallot, carrot. mushrooms in olive oil before continuing with the recipe

Susan Sanford's Yellow Split Pea Dal

This is a wonderful heart-warming Dal - which is a kind of thick soup made with legumes.  It is often served with rice or flat bread.  I received this recipe from my dear friend Susan Sanford and I've been eating and making this for about 20 years.  I always have these ingredients in my pantry / frig and so can throw it together in a few minutes.  The yellow split peas are mild, so the flavor comes from the spices (make sure yours are fresh!)  The tomatoes and coconut lend a very interesting texture. 

For folks who cannot abide cilantro, I suppose it could be left out or flat-leaf parsley could be substituted - but for me, the brightness of the cilantro is essential to this dish.  If you do try the Dal without the cilantro - perhaps try adding a bit of citrus (lemon or lime).

Although I don't see Susan too often, she lives in the mid-west now, I think of her with love and gratitude whenever I make this Dal.  I miss you Susan!

1 cup yellow split peas

3 cups water

1/4 teaspoon ground turmeric

1/2 - 1 tablespoon grated ginger (depending on how much you like)

2 tablespoons coconut oil (olive oil or butter may be substitued)

1 teaspoon ground cumin

2 teaspoon ground coriander (or garam masala)

red pepper flake, to taste (optional)

2 - 6 garlic cloves - minced

1 cup chopped tomatoes

salt to taste

1/2 cup unsweetened coconut

1/4 cup chopped cilantro (or more, I use an entire bunch)

Bring peas, water, turmeric, and ginger to a boil.  Turn heat down and simmer until peas are tender, about 15 minutes.  Add more water if needed.  The Dal should be the consistancy of a thick chowder.

Meanwhile, heat coconut oil or oil in a skillet.  Add garlic and saute about a minutes.  Add ground seasonings, tomatoes, salt, and coconut.  Simmer about 10 minutes. 

Add contents of skillet and cilantro to the split peas.  Taste and adjust seasonings.

Masoor Dal (Red Lentil)

Dal is thick Indian stew made with lentils.   Lentils cook very quickly and are high in protein, dietary fiber, iron, and other trace minerals.  Turmeric, although not adding much to the taste, adds a wonderful color and is an excellent anti-inflammatory.  The black mustard seeds add to the look of the dish and also an interesting, subtle crunch.  Blooming the spices in hot oil is an important step which brings out all the flavor of the spices, so don't skip it. 

Note: if you can't remember the last time you used your spices, they may be stale.  It's important to always use fresh spices for the best flavor.

2 tablespoons virgin coconut oil (or extra virgin olive oil)

2 teaspoons black mustard seeds
1 onion, finely diced
5 – 6 large garlic cloves, minced (or pressed thru a garlic press)
2 teaspoons turmeric
2 teaspoons ground cumin
red pepper flakes, to taste
2 ½ cups red lentils, rinsed and drained
6 cups filtered water
1 can coconut milk (full-fat)
1 14 oz can diced tomatoes, drained (or 2 cups chopped tomatoes)
Salt to taste
Handful cilantro, chopped roughly

In a large dutch oven (or soup pot)heat coconut oil over medium heat, add the mustard seeds and sauté until the seeds begin to ‘pop’.  Add onion immediately and sauté a about 5 minutes, until soft.  Add chopped garlic and sauté a few more minutes.

Add spices (turmeric, cumin, and red pepper flake).  And sauté a few more minutes.  Turn the heat down if necessary (be careful the spices do not burn). 

Add red lentils, water, coconut milk, and chopped tomatoes.  Stir to incorporate (the lentils tend to clump together somewhat).  Turn heat up to high and bring to a boil.  Turn heat down again and let simmer for about 30 minutes (until lentils are very soft when completely cooked).  Add salt to taste (I add about 2 teaspoons).  Add cilantro just before serving.

Options:

- add more (or less) garlic
- add ginger
- add veggies such as carrot, sweet potatoes, cauliflower with the spices
- add other spices, such as cardamom, cinnamon, garam masala, or your favorite curry powder
- add unsweetened, flaked coconut (this might sound strange, but adds an interesting texture and coconuts are rich in lauric acid, which is known for being antiviral, antibacterial and antifungal, and boosts the immune system)
- serve over brown basmati rice
- serve with naan or roti (or any whole grain flat bread)
- if you cannot find red lentils, use any kind of lentil (although red lentils are pretty!)

(adapted from the Whole Life Nutrition Cookbook)

Thai Coconut Soup w/ Tofu

2 - 4 cups asian vegetable stock (see below)

1 (14 oz) can of full-fat coconut milk

1 - 2 tablespoons tamari

1 - 2 tablespoons Chinese chili paste (or hot sauce) - to taste

2 - 4 carrots finely chopped

1 - 2 cups sliced shitake mushrooms

1 bunch of cilantro, chopped

6 stalks celery hearts, chopped

2 - 3 cups of bok choy, chopped (leaves included)

8 oz extra-firm tofu, cubed

salt to taste

In a medium stockpot, combine stock, coconut milk, tamari, chili paste, carrots, and mushrooms.  Simmer until vegetables are tender crisp. 

A few minutes before serving add remaining ingredients.

Options:

- add a few tablespoons lime juice for Hot & Sour Soup. 

- replace tofu with cooked (left over) chicken breast or pork tenderloin.

- dizzle with a bit of toasted sesame oil

- replace these veggies with your favorites

(if using vegetable stock, add ginger and lemongrass)

Asian Soup Stock

10 - 12 cups water

1 large onion, skins left on and cut into chunks

1 head garlic, cut in half crosswise

2 inch piece of ginger, sliced

3 - 6 stalks of celery, chopped roughly

2 carrots, chopped roughly

1 - 2 oz dried mushrooms

One 4-inch piece kombu

Couple stalks lemongrass, chopped

1 -2 teaspoons red pepper flakes

1 - 2 teaspoons salt

Place all ingredients into a large stockpot.  Bring to a boil, cover, and reduce heat to low.  Simmer for 3 hours or more.

Strain stock and discard solids.  Stock can be frozen for later use or stored in glass quart jars in the frig for 5 - 7 days.