Savory Stews and Soups
to Warm the Heart and Palate

Recipes and Photos Courtesy of
WHOLE FOODS MARKET

As midwinter winds blow we often find ourselves chilled to the bone. Our first thoughts may turn to a hot aromatic bath or a steaming cup of cinnamon apple tea in front of a roaring fire. Many of us, especially those folks whom Ayurveda designates as Vata, crave warm foods, especially soups at this time of year. Canned or boxed soups are fine, and do indeed ward off the cold, but there is nothing like a big pot of made-from-scratch soup simmering on the stove. Our senses are filled and spirits nourished as soup fills the air!

Many of us who are a bit kitchen disabled, balk at making soups. Too many ingredients, too much chopping and too much time to make are excuses we often spout for taking the easy route and buying pre-made soups. We invite you to expand your horizons this winter, especially on one of those snowy Sunday afternoons, and explore the delight of soup making. It’s not as hard as you may think, really. With some fine chefs as our guide, with no fail recipes in hand, we’re sure you can put a pot to boil.

Our recipes this month are provided by Whole Foods Market. Their guide, The Whole Foods Market Cookbook, features over 350 recipes made from natural foods. They’ve been tested in their kitchens over and over again. You’ll also find a comprehensive ‘cookbook’ on their website, www.wholefoodsmarket.com. There are many other websites you can visit that provide delectable and soul warming soups and accompaniments. Some of our favorites are www.VegWeb.com, www.seedsofchange.com and http://vegetarian.allrecipes.com. With so many recipes available online, it’s easy to websurf during your lunch break at work and print off meal ideas for the evening or weekend ahead. Why don’t you give soup a try?

Enjoy, be well and stay warm!
The HGJ Kitchen Crew

Goulash, a traditional Hungarian stew, should be thick and rich. In this case, richness comes from a variety of winter vegetables cooked until tender. Be sure to use good paprika here for true Hungarian effect.

1 tablespoon Whole Foods Organic Extra Virgin Olive Oil
2 large onions, sliced
1 tablespoon paprika
tsp salt
tsp pepper
4 cups coarsely shredded cabbage
2 cups peeled, coarsely chunked butternut squash
pound small red-skinned potatoes, each cut into 6 wedges
1 cups carrot sticks
cup water
2 tablespoon dry white wine or dry vermouth (optional)
cup reduced-fat sour cream (optional)
1 tablespoon minced chives or scallion greens

1. In Dutch oven or flameproof casserole, heat oil over medium heat. Stir in onions, paprika, salt and pepper, and reduce heat to low. Cover and cook, stirring occasionally, until onions are very tender, about 15 minutes.
2. Increase heat to medium, stir in cabbage and cook, tossing, until wilted, about 5 minutes.
3. Add squash, potatoes, carrots, water and wine (if using), and bring to a boil over high heat. Reduce heat to medium-low, cover and simmer, stirring occasionally, until vegetables are very tender, about 30 minutes.
4. Spoon goulash into bowls. Top each with a dollop of sour cream (if using) and a sprinkling of chive.

Potato Chowder

4 cups potatoes, peeled and diced
cup onion, finely chopped
1 cup carrot, grated
1 teaspoon salt (optional)
teaspoon pepper
1 tablespoon dried parsley flakes
4 teaspoons chicken bouillon
6 cups skim milk
cup all-purpose flour
Paprika, for garnish

In large Dutch oven, combine potatoes, onion, carrot, salt, pepper, parsley flakes and bouillon. Add enough water to just cover veggies. Cook until veggies are tender, about 15-20 minutes. Do not drain. Measure 1 & 1/2 cups milk and add flour to milk, stirring with wire whisk. Stir until blended. Simmer for 15 minutes on low heat and thicken. Garnish with paprika.

We love this “non-red” chili made with tomatillos, green chiles and white beans. The optional toppings add fresh color and bright flavor.

2 lb turkey breast and thigh (ground or bite-sized pieces)
1 Tablespoon olive oil
1 green bell pepper, diced
1 medium onion, chopped (about 1 cup)
1 tsp ground coriander
2 Tablespoon ground cumin
1 tsp oregano
1 tsp. sea salt
1 bay leaf
1 (28-oz) can tomatillos, drained and chopped
1 (4-oz) can diced green chiles
1 small jalapeño, seeded and finely sliced
2 cups chicken broth
2 (15-oz) cans Great Northern (or other white) beans

Optional toppings: chopped cilantro, grated Monterey Jack or crumbled Feta, sour cream

In a large heavy-bottomed saucepan or pot, brown turkey meat (use a few tablespoons of olive oil if using only breast) over medium-high heat. Drain and set aside. Heat olive oil over medium heat and sauté peppers and onions until softened but not browned. Add browned turkey, coriander, cumin, oregano and salt. Stir well to combine. Add remaining ingredients, except white beans, reduce heat and simmer, uncovered, 45–50 minutes. Gently stir in beans and cook for another 30 minutes. Garnish individual bowls with optional toppings.

5 pounds pumpkin, skin removed, and cut into 1/2 inch dice
2 yellow onions, chopped
1 tablespoon finely chopped fresh thyme
3 tablespoons extra virgin olive oil
Salt and freshly ground black pepper
6 cups chicken or vegetable stock (do not use mushroom stock)
cup dry white wine
1 teaspoon ground cardamom

Optional: 2/3 cup heavy cream or crème fraiche

Preheat oven to 425° F. Toss pumpkin, onions and thyme in olive oil and spread mixture onto one or two large baking sheets. Season with salt and pepper and roast for 20-30 minutes until tender, stirring once or twice. Remove from oven and transfer to a large saucepot. Add stock, wine and cardamom and simmer for 10 minutes. Working in batches, puree the soup in a blender or food processor until smooth and transfer to a clean saucepan and check seasoning. When ready to serve, bring back to simmer. Remove from heat and whisk in cream.

Soul food is just what the name implies. It is soulfully cooked food or richly flavored food, good for your ever-loving soul.
— Sheila Ferguson