Cream of Dinner Soup
(one serving--for me):
2 tablespoons each:
cooked (brown rice, millet/amaranth [makes a complete protein],
barley, rye berries, wheat berries, couscous, etc.)
cooked legumes (beans, chickpeas, edamame, lentils, peas, etc.)
red/orange vegetables* (tomato, red bell pepper, carrot, etc.)
leafy green vegetables* (spinach, kale, collards, cabbage, etc.)
* the vegetables can be frozen, which makes both storage and
handling easier. Canned, also, though I don't like the flavors as
4 ounces each:
canned broth (beef, chicken, mushroom, vegetable, etc.)
2 TB meat
1 TB fancy oil (olive, toasted sesame, etc.)
1 TB nuts (walnuts, almonds, peanuts, pecans, etc.)
1 tsp dried fruit (raisins, craisins, dried apricot, etc.)
a dash of your favorite seasonings. I like:
- soy sauce
- Heave everything but the rice into a saucepan. Bring to a boil,
then remove from heat let stand while you:
- Set up your blender.
- Pour contents of saucepan into a blender. Blend until smooth.
(Watch out: blending hot liquids can be dangerous; carefully read the instructions for your appliance.)
- Stir rice into blended mixture, then serve.
It is possible to blend the whole business and just swig it down, but
I've found that causes me funky digestion. It seems that most of the
digestion of carbohydrates (including vegs) takes place in the mouth
during the chewing process, so if I don't have something to chew
thoroughly (the rice), the soup tends to run right through me
unmodified. Which is, shall we say, non-optimal. YMMV.
One of these plus a fruit smoothie (see below) per day will keep me in
reasonably good operating order.
I like to keep bags of several different kinds of frozen vegs (both
green and red) on hand in the freezer, and just grab out a small
handful of one or two for a
given meal. Prefab kits can be made by tossing putting ingredients in
containers in the freezer to be pulled out, boiled up, and blended on
I prefer not to freeze the finished soup as I find it tastes better
if it's made up fresh. OTOH, frozen soups are very handy for lunch
for the workweek.
Warning: It's very easy to make way too much.
- 1/2 cup frozen mixed berries
- 1/4 cup frozen orange juice concentrate
- 1/4 cup plain yogurt
- 1/2 banana (can be frozen or fresh. If frozen, break up into
small pieces or banana chunks may remin in finished smoothie.)
- enough water to make a pint
Blend thoroughly, pour into a pint mug.