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TILAPIA – FAST, EASY, RECIPES FOR ALL AGES

As I wrote last week, I heard a morning talk show guest describe her issues with the traditional ‘fish-on-Friday’ Lenten fasting schedule. She hated having to stop to buy fresh seafood after work and needed some easy, quick child-friendly recipes to avoid a battle over dinner. Realizing there must be many people with the same problems I’ve chosen two globally known fish from the top 5 commercial favorites, salmon and tilapia to write about. Last week I offered salmon recipes and this week it’s tilapia’s turn.

I picked these two because they’re very different in taste and texture, which gives variety, but they’re also 1) Available, all year, fresh and frozen, 2) Accessible, from individual frozen fillets in Dollar Stores, to frozen multi-packs and fresh in supermarkets to freshly cut in fish markets 3) Affordable, with such a range of outlets there is something to fit every wallet and 4) Sustainable, both are still plentiful in the wild and very successfully farmed.

Both salmon and tilapia are ancient fish, valued for millennia as food and both have sub-species which live in salt or fresh water. However, salmon are migratory, ranging over vast expanses of ocean and tilapia remain localized but have been transported around the globe wherever the water remains above 45 deg. F. and quickly acclimate. Thought to have originated in Africa, they reached the Mid-East by Biblical times and were the normal catch from the Sea of Galilee, earning them the name ‘St. Peter’s Fish’.

Over 400 years ago, Japan imported tilapia to start a sustainable food source. Since then many other countries have followed suit and they are widely farmed. Tilapia have also been introduced for environmental reasons, because they eat a wide variety of vegetation. They not only adapted to, but have become important part of the ecology of the Saltan Sea and are often used around power plants to remove the algae, which quickly grows in the warm water generated there.

However this doesn’t always win them the white hat. Though not aggressive, they have a voracious appetite and multiply fast, often crowding native species and depriving them of food. One of the reasons for Tilapia’s successful sustainability is that they don’t deposit their roe for predators to find. They carry it in a pouch in their mouth and release the fry as they hatch.

Tilapia, depending on species, can range from 24-13 inches in length and weigh from 9.5 to about 3 lb. They are lean, with white fine flaked meat, a mild taste and a sweet flavor and interchangeable with most recipes for flounder or sole. They are mercury free, high in protein and low in carbs, calories and sodium but higher in Omega 3 fatty acids than salmon. Since they are vegetarians they are also free from any of the toxins which may affect prey fish.

Quick cooking, with a wide variety of preparation and no skin, tilapia are an excellent way to introduce children to seafood, while giving yourself a break in the kitchen. Go further, buy the frozen fillets and have them waiting for you when you at home. 7 of the following recipes, marked with a*, can be prepared without thawing, just add 5 min. to the cooking time.

 

*COCONUT TILAPIA: Serves 4 This is my own recipe and lighter than the standard. The coconut can be removed, the panko used alone or mixed with seasonings or replaced by crumbs. It’s the method that counts.
4 Tilapia filets – about 1lb
1 cup plain Panko
½ cup sweetened coconut flakes – toasted
½ cup + mayonnaise
Lemon pepper
Step I- Preheat oven to 350 deg. Toast coconut on a piece of foil until golden, about 4 min. watching that edges don’t burn. When cool mix with Panko.
Step 2 – Place fish on a lightly oiled cooking surface, a pan or baking sheet. Completely cover the tops with a thin sheet of mayonnaise, more like a veneer. Dust lightly with lemon pepper.
Step 3 – Sprinkle with Panko-coconut mix, and bake 8 min. per 1 inch width of filet, until top is golden, fish puffs slightly and edges bubble. Serve at once
Note: I put the breading mix in an empty herb bottle with a shaker top. It’s easy to apply, and any extra can simply be stored in the capped bottle.

Oven Fried Fish: Serves 4-Any fish filets, will do
Standard recipe ( From Light Menus by Louisa Mariano)
1 lb. fish fillets cut –about ½ inch thick
1 egg beaten
2 Tbs. milk
2 Tbs. cornmeal
2 Tbs. flour
¼ cup fine bread crumbs
Salt, pepper , seasoned salt
6 Tbs. melted butter
Preheat oven to 500 deg. In a shallow dish combine egg and milk. In a second dish combine everything else but butter and lemon. Dip fish first in egg mix then dry mix. Place on a baking sheet, drizzle with butter and cook 4-6 min. until fish flakes with a fork. Serve immediately with lemon wedges.
TIP:A sprinkle of paprika on top before cooking gives a lovely color.

SPINACH CENTERED FISH RING; 4 Servings
4 filets of a mild flavored white fish-tilapia, flounder, scrod
(2) 10 oz. boxes frozen chopped spinach -thawed
1 egg
1 envelope or 1 Tbs. bouillon granules either chicken or beef
1/8 tsp. ground nutmeg
Step 1-cut the fish filets lengthwise in half and form each filet into a ring, head to tail, securing with toothpicks. Place in a lightly greased close-fitting pan, but not with the rings touching.
Step 2 – Squeeze excess water out of the spinach and mix it with the egg and the bouillon
Step 3 – Fill the fish rings with the spinach and sprinkle the nutmeg over the tops.
Step 4 – Bake in a preheated 350 deg. oven about 20- 25 min. or until egg cooks and forms custard in the bottom of the pan. Serve at once with pieces of the custard as a garnish.
Alternatively for hearty appetites, form the halves of fish filets into only 2 rings and divide the spinach between them. Add 5 to 8 min, to coking time.

*MEDITERRANEAN STYLE FISH; Per Serving
This is a delicious way to cook fish and a wonderful way to serve vegetables. Mackerel is originally recommended but I find the technique works well with almost any fish fillet, though I prefer a white fish like Tilapia or Flounder. I use a variety of vegetables, cut beans, broccoli, usually peppers and always onions. For the tomatoes, anything goes, leftover sauce, any type fresh or canned. I allow for at least 1 ½ cups cooked vegetables, per portion. I like a dash of Tabasco or a sprinkle of cayenne added and maybe a touch of garlic powder too.
Microwave the diced raw onions, peppers and any others you’re using in a bit of oil for 1 min. Add any frozen ones and cook 1 min. more. Mix with any cooked items and the tomatoes or tomato sauce. Put in a pan, cover with the fish fillet. Lightly spray the fish with cooking oil and sprinkle with a little lemon pepper and paprika. Bake at 350 deg. 8 min. per 1 inch width of the fillet-at least 24 min. until fish flakes and vegetables bubble. Serve at once while very hot.
This is excellent with rice, or an ear of corn or a potato, split, microwaved until just soft, and broiled with a thin coating of butter until golden.

*FUSUIN TILAPIA: Serves 4
4 large Tilapia fillets
3 bunches scallions – also called green onions- trimmed of roots and course green stems
1 Tbs. garlic powder
1 Tbs. powdered ginger
3 Tbs. butter – divided
2 Tbs. oil
2 Tbs. Soy Sauce
½ cup Cream Sherry
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2 Tbs. brown sugar
Salt and pepper.
Drain the sweet potatoes. Using 1 Tbs. butter and the brown sugar, and if needed a bit of their own syrup, candy them, either in a skillet on the stove, or in a cooking oil sprayed pan in the oven, as per directions on the can. (I have been known to do this in the microwave, by melting the butter, dissolving the sugar in it, coating the potatoes well, covering and cooking on high for @ 3 min .in one minute intervals.)
Cut white and light green parts of scallions on and angle in 1 ¼ inch pieces. Set aside.
Melt 1 Tbs. butter and 1 Tbs. oil over medium heat, and gently sauté Tilapia, until it becomes white and opaque, adding more butter as needed about 5-8 min. You may need to do this in batches. Remove to a plate. Add the remainder of the butter and oil then the garlic and ginger to the pan and stir quickly to avoid clumping. Add the Soy Sauce, Sherry and scallion pieces. Stir for 30 sec. Reduce the heat to medium low. Return the fish to the pan and simmer until heated through, about 2 min. apportion the potatoes on the plates, in the center of each. Serve the fish decoratively leaning slightly against the potatoes. Spoon the scallions and sauce over the fish.
**NOTE: Sweet potatoes can be used straight from the can, leftover, fresh baked or cubed and boiled, even replaced by squash. It’s a matter of preference and what’s on hand.

*Herb Crusted Tilapia with White Wine: Serves 4
4 Tilapia fillets
4 Tbs. dried marjoram and/or parsley
3 Tbs. mayonnaise+
Lemon pepper
1/3 cup white wine—suggested Vermouth
Place the fillets in a pan or on a foil lined baking sheet. Spread a thin sheen of the mayonnaise over the fish, if still frozen, they may need a bit more. Sprinkle with a little lemon pepper, coat with 1 Tbs. each of herbs, pressing lightly to make them stick and pour the wine around. Bake at 350 deg. 15-17 min. until fish flakes. Serve hot with any pan juices poured over.

*Tilapia Dijon: Serves 4- From Eat Up and Slim Down by Jane Kirby and David Joachim
4 Tilapia fillets
2 Tbs. chopped parsley OR 1tsp. dried
4 large carrots in julienne
1 tsp. oil
2 tsp. Dijon mustard
1 tsp. honey
Salt and pepper
In a large microwavable dish, combine carrots oil parsley, salt and pepper, cover and cook on high 5 min, stirring once. Place fillets on top of the carrots, thick ends toward the outside. Combine mustard and honey and spread over fish and cook, covered, on high 2 min. Reverse fish with thick ends toward the center and cook 1-3 min. more until fish flakes. Allow to stand, covered 2 min. before serving.

Tilapia-Zucchini Kabobs: Serves 4- From Quick and Easy by Parragon Publishing
4 tilapia fillets
2 zucchini or yellow squash cut into 12 thick slices
12 cherry tomatoes
12 thick chunks or slices of slightly cooked white or sweet potatoes or carrots
1 lemon –quartered
8 skewers-if wood, soak in water first
SAUCE
4 bay leaves crushed
3 Tbs. olive oil
2 Tbs. lemon juice
¼ tsp. lemon pepper
¼ tsp. dried thyme
Cut the fillets in halves lengthwise and then into 2 strips each half. Roll the fish strips and thread alternately on the skewers with the vegetables. Place the skewers on a lightly oiled, foil lined baking sheet. Mix the sauce it ingredients in a bowl and liberally brush the skewers. Grill or broil about 4 inches from the heat about 10 min. or until fish is done, turning and basting often with the sauce. Serve hot with the lemon wedges.

*Tilapia Florentine: Serves 4
4 tilapia fillets-halved lengthwise
15-16 oz. spinach or kale- tough stems removed
1 small onion thinly sliced
SAUCE
2 Tbs. butter
2 ½ cups milk
2 Tbs. cornstarch
½ tsp. dried tarragon
1 bay leaf-crushed
½ tsp. lemon pepper
1 tsp. mustard powder OR 1 tsp. Dijon mustard
Pinch nutmeg
3 Tbs. grated Parmesan
Salt and pepper to taste
Lightly grease a large casserole. If using kale or field spinach, lightly blanch in boiling water and drain first. If using bagged salad spinach just rinse and drain. Place greens, tossed with onion in the bottom of the casserole. Roll the fish halves and place on top of the greens, skin side down. Dissolve the cornstarch in the milk with the next 5 ingredients. Melt the butter in a saucepan, when it foams add the milk mix, bring to a low boil and stir until it thickens; stir in the cheese. Pour the sauce over the fish and bake the casserole in a 400 deg. oven for 30-35 min. until it bubbles and is golden. Serve garnished with halved cherry tomatoes or tomato wedges.

*Southwest/Italian Seafood Packets: Serves 4 Almost any fish is recommended for this- From Eat Up and Slim Down by Jane Kirby and David Joachim
(4) 1 lb. fish fillets
½ cup thick salsa OR ¼ cup crushed tomatoes seasoned to taste with dried basil, dried oregano and garlic powder
8 large shelled shrimp
8 Cilantro, parsley or oregano sprigs or basil leaves
1 Lemon or Lime in wedges
Preheat oven to 400 deg. Cut foil or parchment paper into 8 pieces 1 inch longer than fish. Shapes, triangles or hearts make a nice presentation. Place a fillet on each of 4 pieces, top with 2 Tbs. sauce, 2 shrimp and 2 sprigs or leaves of herb. Cover with another piece of foil or paper and crimp edges to seal. Bake 10-12 min. Plate packets immediately and serve hot with fruit wedges. Cut an ‘X’ in the top of each packet to eat.

SALMON- FAST, EASY RECIPES FOR ALL AGES

The morning after I set-up my last post on Ash Wednesday-Valentine’s Day fish dinners, (2/11/18), I heard a talk show guest describe her issues with the traditional ‘fish-on-Friday’ Lenten fasting schedule. She hated having to stop to buy fresh seafood after work and needed some easy, quick child-friendly recipes to avoid a battle over dinner.

I realized there must be many people with the same problems and want to offer help. I’ve chosen two globally known fish from the top 5 commercial favorites, salmon and tilapia. They’re very different in taste and texture, which gives variety, but they’re also 1) Available, all year, fresh and frozen, 2) Accessible, from individual frozen fillets in Dollar Stores, to frozen multi-packs and fresh in supermarkets to freshly cut in fish markets 3) Affordable, with such a range of outlets there is something to fit every wallet and 4) Sustainable, both are still plentiful in the wild and very successfully farmed.

I’m starting with salmon which is a bit more complicated to understand than tilapia, simply because they are often sold listing species. Salmon is native to the northern regions of both the Atlantic and Pacific oceans, but there are some non-migratory species living in lakes in Europe, North America and Siberia. Unfortunately, the Western Atlantic Coast has been over-fished and the only commercial hauls from that region are in Nova Scotia, where most of the catch is smoked before sale.

Native to the Eastern Pacific coast are 1) the Chinook, also called King or Blackmouth salmon, the largest Pacific species reaching 30 lb. 2)The Coho, or silver salmon which ranges as far as Southern California, 3)The Sockeye, a lake-rearing species and plankton eater, often used for canning; 4)The Chum, also called the dog or calico which has the widest range of the Pacific salmon covering both coasts; 5) The Pink also has a wide, but more northern range and is the smallest species, 6) The Masu is exclusive to the western Pacific coast. There are other salmonoid species in several countries but marketing is strictly local.

Salmon is prepared in many ways, though I don’t recall ever seeing it deep fried or in batter. I know kids love fried food and there will be some suggestions next week but the recipes I’m giving in these two posts are for simple, fast presentations and will not include anything so complicated or potentially messy as deep frying.

As for the actual cooking I quote The Canadian Department of Fisheries, recommended by top chefs from James Beard to Steven Raichlen and Bobby Flay. “Regardless of method, the cooking time should be 10 min. per inch of thickness of the fish at its thickest point”. If you have a whole fish 4 inches thick, you will cook it 40 min.; a steak 1 ½ inches would take 15 min. or 7 ½ min. per side and a thin fillet ½ inch thick would be 5 min. or 2 ½ per side.” (I tend to be more cautious here and allow 3 min. per side.) Tongs are great to turn fish steaks but if I’m doing thin fillets on an outdoor grill, I use a ‘fish holder’; a grill accessory with a long handle, which holds the fish between two rectangular pieces of metal mesh, making flipping them during cooking without breaking them easy.

Salmon, especially fresh, may have skin. Personally, I don’t like the skin on a fish fillet nor do I like messing the presentation, by having to flip the fish to remove it, or enjoy having to scrape the meat off the skin as I eat.  I empathize with parents who are trying to teach their children healthy eating. Fish is a hard sell to begin with and serving it with that ‘ickey’ skin is no help.

Actually, removing the skin is an easy, if a bit delicate, task.  Lay the fillet, flesh down, on a flat surface, thick end front. A cutting board or waxed paper covered counter top is ideal. Place the fish at a slight diagonal to you, and gently lift one corner by the skin. It should start to separate from the meat, allowing you to slip a sharp knife between the two and carefully slice them apart. I usually use a 5 inch knife for this job, but knife size depends on the fillet and whatever you’re comfortable with. The important thing is that the knife is sharp.

Leaving the skin on may cause fish to curl when cooking because the skin contracts. The best way to prevent this is to slit the skin across several times and start the cooking skin side down.  Even with the skin removed, some types of fish, like Monkfish, may still have a tendency to curl. I have found that the only way to prevent this is by snipping the darker line of flesh that can be seen when the skin is removed. It runs lengthwise down the center of the fillet and several shallow cuts crosswise with a scissors seems to relax it enough to stay flatter during cooking.

RECIPES: Baked, broiled or poached salmon recipes can be prepared with frozen fillets. I’ve marked them with *.Just add 5-7 min. more to the total cooking time, according to size of piece.

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Poached Salmon with Sauce*: Serves 4
1 ½ lbs. of salmon fillets or steaks
1 Tbs. lemon juice
Bring water to cover and lemon juice to a boil and reduce to an even simmer. Slide fish in gently and cook about 8-10 min. per pound until the flesh turns pale pink and flakes easily. Remove from heat, run fish under cold water to stop cooking and remove skin, and spine bone, if still there in steaks. Serve warm or chill on a covered plate at least 1 hour.
Sauce: Can be made the night before-keep covered and chilled
1/3 cup mayonnaise
2/3 cup sour cream
1 ½ tsp. dill weed or to taste
Mix all ingredients well and allow flavors to meld several hours in the refrigerator. Add more dill to taste if needed. Serve dolloped over chilled fish.

Grilled Balsamic Salmon*: Serves 4 (*Not valid if using a double-contact grill)
4 salmon fillets
1 tsp. dried dill weed
1/3 cup balsamic vinegar
Salt and Pepper to taste
Preheat grill or broiler, place rack about 4 inches from heat and lightly oil or place fish on a lightly oiled pan or piece of foil. Cook fish about 5-8 min. until lightly browned and it flakes easily. Brush liberally on both sides with vinegar; add salt and pepper to taste, plate and sprinkle with dill. Serve hot or room temperature.

Salmon Teriyaki*: Serves 4- From Eat Up and Slim Down by Jane Kirby and David Joachim
(4) 5 oz. salmon steaks or fillets
Sauce*
½ cup soy sauce
2 Tbs. rice vinegar
3 garlic cloves or ½ tsp. garlic powder
1 Tbs. chopped fresh ginger OR 1tsp. powdered ginger
1 ½ cups (12 oz.) thawed frozen apple juice concentrate
½ cup finely chopped scallions or onions
Puree everything but scallions and salmon. Refrigerate the fish and onion in the marinade at least 8 hr. or overnight. Preheat the oven to 350 deg. and bake the fish in the marinade 8-10 min. until opaque and flakes.
* A good commercial Teriyaki sauce may be used instead. Use only enough to cover the fish and look for those labeled Marinade and Sauce preferably.

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4 salmon filets-skinned
8 baby leeks*-trimmed -cut in 2 inch pieces
Sauce
1/3 cup soy sauce
1/3 cup vegetable stock
1/3 cup white wine
2 Tbs. sugar
3 Tbs. cream sherry
¼ tsp. Garlic powder
Cut the salmon into 2 inch chunks. If very thin cut in strips and double over. Thread the salmon and leeks alternately on 8 skewers and chill. Bring the sauce ingredients to a boil, reduce heat and simmer 2 min. Pour about ½ the sauce in a dish and reserve for dipping at table. Place the skewers on an oiled grill rack or oiled baking sheet, brush liberally with the remaining sauce and cook about 10 min. turning once, basting frequently with the sauce. Serve with reserved sauce.
*Other vegetables than leeks can be served for children-lightly cooked carrot coins or sweet potato chunks, for example.

Salmon in Mustard-Orange Coating*; Per portion
1 salmon fillet
1 Tbs. Dijon or spicy brown mustard
1/8 tsp. sugar-preferably brown
½ tsp. finely diced orange peel
Place the fish on a lightly oiled baking sheet or piece of foil. Spread the mustard evenly on top and sprinkle first with the sugar and then the orange peel. Bake in a 350 deg. oven about 15-20 min. until a light crust forms. Serve hot.

 

Maple Marinated Salmon*: Per portion
(1) 5-6oz salmon filet – skinned
1 Tbs. oil
2 Tbs. maple syrup
2 tsp. balsamic vinegar
2 tsp. bourbon
Whisk the oil, syrup and vinegar and bourbon to combine well.  Pour the marinade over the fish in the baking pan, and turn the filet over a few times to coat both sides. Marinate in the refrigerator at least 1 hr. and up to 4 hrs.  Bake in a preheated 350 deg. oven for 15-17 min. basting occasionally with pan juices. Serve at once, with any pan juices that remain and garnished with a sprinkling of freshly cracked black pepper

Salmon with Leafy Greens and Tomatoes*: Serves 2
2 thick center slices of salmon
(1) 5 oz. bag spinach leaves or equal amount of Kale leaves, thick stems removed*
(1) 15 oz. can diced tomatoes with juice
1 Tbs. oil –optional
¼ tsp. garlic powder
Skin the salmon and bake on a non-stick surface at 350 deg. for 5 min, per inch of thickness or until flakes.  When fish is done, put greens in a flat-bottom dish, top with oil if using, tomatoes with juice and garlic. Microwave for 1-2 min. until greens are slightly wilted and tomatoes are warm.  Plate greens topped with tomatoes and place a piece of fish diagonally across each plate. Serve at once.
*Depending on the sturdiness of the kale, it may need pre-boiling or a bit longer in the microwave than the spinach, until it is crisp tender.

This is a general delicious fish recipe for all types. I’ll repeat it again next week because it’s also good with tilapia.Top of Form

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Southwest/Italian Seafood Packets*: Serves 4 Almost any fish is recommended for this- From Eat Up and Slim Down by Jane Kirby and David Joachim
(4) 1 lb. fish fillets
½ cup thick salsa OR ¼ cup crushed tomatoes seasoned to taste with dried basil, dried oregano and garlic powder
8 large shelled shrimp
8 Cilantro, parsley or oregano sprigs or basil leaves
1 Lemon or Lime in wedges
Preheat oven to 400 deg. Cut foil or parchment paper into 8 pieces 1 inch longer than fish. Shapes, triangles or hearts make a nice presentation. Place a fillet on each of 4 pieces, top with 2 Tbs. sauce, 2 shrimp and 2 sprigs or leaves of herb. Cover with another piece of foil or paper and crimp edges to seal. Bake 10-12 min. Plate packets immediately and serve hot with fruit wedges. Cut an ‘X’ in the top of each packet to eat.

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BEAN SOUPS ARE GOOD FRIENDS IN WINTER

I was a late-comer to understanding the bountiful benefits of beans. Reared in the Mid-Atlantic region of the U.S., I knew Boston Baked Beans, occasionally Pasta e Fagioli and Senate Bean Soup appeared on menus, there was a small diner in town that served wonderful chili, but that was it. I never appreciated beans’ versatility or utility until I began chefing. Shortly after I joined, my U.S.P.C.A. chapter was asked to serve an expo for a health spa and I was assigned to provide a bean soup. My choice was a Weight Watchers recipe, see below.
Well, not only had the organizer overestimated attendance, but it rained that day, and there was a lot of leftover food. I was flattered when a team member, a former restaurant chef and C.I.A. graduate asked to buy my excess soup. When I remarked on the amount, he told me it would keep, chilled, for a week, freeze well and could be used as a sauce, spread and even a flavored thickening agent. Knowing I was new, he advised me to brush up on legumes, because they were going to become big, nutritionally and in connection to our broadening interest in other cuisines.
That was in the fall, and a nasty winter followed, but by spring, I knew I would never face another cold season without a bag of beans in the pantry. They were a go-to winter meal when a trip to the store was impossible. The only drawback was the soaking and cooking time. Then I saw directions that eliminated the overnight soak by boiling the beans for 2 min. and soaking for 1 hr. then rinsing and boiling for the normal 2 hrs.
Quite by accident, I discovered that boiling for about 6 min. soaking for 1 hr. before rinsing, reduced the final boiling time to 1 hr. This made a hearty soup doable in a morning. Extra ingredients, like onions, and garlic etc. can be sautéed in the cooking pot while the beans are being rinsed, before they’re reintroduced to the pot with the fresh cooking water.
However, several of the recipes below use canned beans, requiring only a brief cooking time, easily doable for a quick dinner. I also found that often the addition of a bit of vinegar, choice depending on recipe and cook’s option, can really boost the flavor help it meld, and improve over the next few days as well as keeping the soup fresh longer.
I’ve come to appreciate that chef’s foresight as beans have gained prominence in our diets, and to follow his advice, to be open to using the soup in other ways. My Mother mashed baked beans as a sandwich filling and we loved it. I use the soup as a spread or topping. It’s very good on hot dogs or ham, especially with barbeque sauce. With the current practice of incorporating the salad into the entrée, bean soup makes an excellent basis for a dressing, particularly if there are beans in the salad. A little in pan juices can turn them into a sauce quickly. Nearly every bean soup can do these tasks, but I would avoid those with prominent special ingredients such as the ones with shrimp and squash below.
So, if you aren’t familiar with bean soups, try them; if you are, try experimenting with new recipes or adding to your old ones. These soups are full of nourishment, very satisfying, can be real flavor treats but above all, they can be a cook’s or a mother’s best friend when it comes to menu planning and a valuable culinary tool.
RECIPES: For those marked with * see directions for reduced cooking times above.
Black Bean Soup: Serves 4-6-Adapted from Weight Watchers Favorite Recipes
2 large onions –diced
2 Tbs. oil
12 oz. bag of dried black beans OR (4) 15oz, cans of black beans
15 oz. can of plum tomatoes with juice
2 jarred Jalapeno peppers chopped
2 tsp. garlic powder
2 tsp. ground cumin
1 tsp. coriander
1 tsp. chili powder
½ tsp. red pepper—optional
Water
Sour cream or plain yogurt—optional for garnish
If using dried beans, soak in water overnight*, drain and rinse well. In a large pot sauté the onion in the oil until soft. Add all the other ingredients, except the sour cream or yogurt, with enough water to cover. Bring to a boil, reduce heat and simmer for about 1 ½ hrs. until beans are soft.- 30 min for canned. Allow to cool, and puree to a rough texture. Return to pot and adjust seasonings. Serve hot, but beware, the longer it’s kept heated the more fire it has.
NOTE: Jalapenos gain intensity with heating. Do not add more pepper until ready to serve.
Bean and Shrimp Soup with Pesto: Serves 4
12 oz. bag of dried small white beans
1 qt. container of chicken broth
1lb.salad shrimp—frozen is fine—slightly chopped
2/3 cup pesto sauce
Salt and pepper
Soak the beans overnight in water*. Drain, rinse and place in a large pot with the chicken broth and 1/3 cup pesto. Boil until soft, about 1 ½ hrs. Puree soup to a rough texture. Return to pot and add the shrimp and the rest of the pesto. Heat through and allow to cook for 15-20 minutes to meld flavors. Adjust seasoning adding salt and pepper as needed.
NOTE: Parsley pesto works well with this recipe as well as the classic basil.
2 cans water packed, white tuna can replace the shrimp— in a pinch
Baked Bean Soup: Serves 4-6-From American Cookery by James Beard
3 cups cold baked beans- canned is fine
1 ½ cups canned diced tomatoes-drained
6 cups –I use drained tomato juice + water
½ cup chopped celery
Salt and pepper
Crisp bacon- crumbled for garnish
Heat all ingredients but the bacon, to boiling then reduce heat and simmer for 20-30 min. to reduce liquid a bit. Puree with a processer, blender, immersion blender or hand mixer to a rough consistency. Rewarm if needed, adjust seasonings, garnish with bacon and serve
French Lentil Soup: Serves4-6
1 lb. dried lentils
6-7 cups water
1 cup red wine
1 large onion-diced
1 Tbs. oil
2 bay leaves
Salt and pepper
1/4-1/3 cup sour cream-for garnish
Saute the onion in the oil. Add the lentils, bay leaves and water, bring to a boil, then cover and simmer until tender about 45-60 min. adding wine as the liquid reduces. Cool a bit, remove bay leaves and puree soup to a coarse texture. Serve hot with a dollop of sour cream.
Variations: 1) Replace the wine with water and add sherry or Madera to the soup before pureeing.
2) Add (1) 15 oz. can diced tomatoes to the soup, using tomato juice to replace an equal amount of water
3) Peel and slice a large carrot and add it half-way through cooking. Remove several slices before blending and put them back before reheating and serving.
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5) Split peas can be used in place of lentils. Replace the wine with half-and-half
Italian Bean Soup with Squash: Serves 6-8-From The Moosewood Restaurant New Classics
(2) 15 oz. cans pinto beans – rinsed and drained
1 Tbs. oil
6 garlic cloves – minced
3 ½ cups chopped onions
1 celery stalk, with leaves, chopped
(1) 15 oz. can crushed tomatoes
4 cups diced peeled butternut squash
1 quart broth-any flavor
1 tsp. oregano
Pinch red pepper flakes
Salt and freshly ground pepper
Grated Pecorino Cheese for topping
Saute the garlic, celery and onions in the oil until soft, about 10 min. Add the tomatoes, broth, oregano and red pepper bring to a simmer and add the squash. Cook until soft, about 10-15 min. Add the beans and salt and heat through. Add the ground pepper; adjust taste and serve hot topped with the cheese.
Red Bean Soup-with Guacamole Salsa: Serves 6
½ Tbs. oil
2 garlic cloves-chopped
2 onions –chopped
2 tsp. cumin
½ tsp. oregano
1 Tbs. tomato paste
1 Tbs. paprika
(1) 14 oz. can diced tomatoes
(2) 14 oz. cans kidney beans- rinsed and drained
3 ¾ cups water
Salt and pepper
Dash Tabasco or other hot sauce to serve
Saute the onions and garlic in the oil until soft. Add seasonings and stir in the tomato paste, then add the tomatoes, beans and water. Simmer for 15-20 min. cool slightly and puree. Season and return to pan to reheat. Serve hot. with a dollop of salsa
Salsa
2 avocados
1 green chili
1 small red onion
1 Tbs. chopped fresh cilantro
1 lime-juiced
Finely chop all ingredients and gently mix. Spoon a little on each bowl of soup and pass the rest.
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Black-Eyed Peas and Tomato Soup: Serves 4
(1) 14 oz. can black-eyed peas
1 Tbs. oil
2 onions- chopped
1 hot or 2-3 mild challis-chopped
2 garlic cloves-minced
1 tsp. cumin
1 tsp. turmeric
9oz. canned diced tomatoes
2 ½ cups broth
1 oz. cilantro – chopped
Juice of ½ lemon
Saute the onions and garlic in the oil until soft. Add the rest of the ingredients and half the cilantro and simmer for 30 min. Stir in the lemon juice and the rest of the cilantro. Serve at once.