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Healthy Mediterranean Cooking at Home

Category Archives: Soup

Paprika is critical to Hungarian cuisine and it adds a very special and unique flavor. Hungary’s climate and soil conditions produce nearly ideal conditions for growing the peppers that end up as paprika, and their paprika is preferred by chefs across the globe.

All paprika is made from hot chilies, and the piquancy level of the finished spice is dependent on how much of the interior pith (which contains almost all the capsaicin, the chemical compound responsible for spicy flavor) is left attached to the fruit of the pepper before drying and grinding. Hungarians love the entire paprika spectrum, from fully hot (all the pith left intact) to “sweet,” or mild (with all pith removed). Hot paprika is difficult to find in the United States, but the sweet variety is a part of nearly everyone’s spice rack.

Paprikash showcases paprika perhaps more than any other Hungarian dish. Pieces of meat (usually chicken but other types of meat can also be used) are braised in a brick-red sauce made simply from onions, tomatoes, and of course paprika, then finished with a bit of sour cream. Here is my version.

Pork Paprikash

Ingredients

1 (1 pound) pasture raised pork tenderloin
2 tablespoons olive oil, divided
Salt
Half a large sweet onion, cut into thin wedges
1 garlic clove, minced
1½ tablespoons paprika
1/2 teaspoon ground black pepper
1 cup no-salt-added diced tomatoes
1 cup reduced-sodium chicken broth
1/4 cup bottled mild banana peppers, finely chopped
1/3 cup sour cream
2 tablespoons arrowroot or all-purpose flour

Directions

Trim fat and silverskin from the meat. Cut meat into thin medallions ( crosswise) and sprinkle lightly with salt; set aside.

Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add meat and brown the slices on both sides, about 3 minutes. Remove the meat to a plate.

Heat the remaining oil and add the onions. Cook until tender. Stir in the garlic.
Sprinkle with the paprika, black pepper, and ¼ teaspoon salt. Cook and stir 1 minute more.

Add tomatoes, broth, and banana peppers. Bring to boiling; reduce heat to medium-low. Return the meat slices to the pan and cook, uncovered, about 10-15 minutes or until slightly thickened, stirring frequently.

Reduce the heat to low. Stir together the sour cream and arrowroot in a small bowl; stir into the meat mixture. Cook and stir until very thick.

Serve the Paprikash over rice, cauliflower “rice” or wide noodles.

Roasted Acorn Squash

Ingredients

One 2 lb. acorn squash
2 tablespoons butter, melted
Seasoning mix: Combine ¼ teaspoon of each: chili pepper, brown sugar, lemon peel, orange peel, cilantro, and salt
1 garlic clove, minced

Directions

Preheat oven to 400° F.

Cut acorn squash into quarters and remove the seeds from the center of each quarter.
Slice each quarter in half and place in a baking dish. Pour the melted butter over the squash and turn the pieces over in the butter.

Sprinkle with the seasoning mix.
Roast the squash until tender, about 25 minutes.

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Here is another example of how I made use of leftovers. Nothing should be wasted. Last week I roasted a chicken and used the chicken carcass to make the broth. If you have leftover chicken and vegetables, they can also become part of the soup. See the link for the roasted chicken.  Good soup needs a well seasoned and rich stock to make a delicious soup base. Store-bought broth may do in a pinch but you will have a much better tasting soup if you make your own broth. If you are following a low carb diet, the egg noddles can easily be substituted with zucchini noodles.

Chicken Stock

Ingredients

15 black peppercorns
12 fresh parsley sprigs
10 fresh thyme sprigs
1 chicken carcass leftover from roasted chicken
5 carrots, chopped
5 celery stalks and leaves, chopped
4 bay leaves
3 large onions, chopped
5 quarts cold water

Directions

Combine all ingredients in a 12-quart stockpot. Bring to a boil over medium-high heat. Reduce heat to low; simmer 4 hours, skimming and discarding foam as needed. Strain through a cheesecloth-lined colander into a large bowl; discard solids. Cool stock to room temperature. Cover and refrigerate 6 hours or overnight. Skim fat from surface; discard fat.

Chicken Noodle Soup

Ingredients

8 cups homemade Chicken Stock
2 cups diced leftover cooked chicken or 1 lb chicken tenders
2 cups chopped carrots
2 cups chopped celery
2 garlic cloves, minced
1 cup chopped onion
4 ounces uncooked medium egg noodles
1 teaspoon kosher salt
1/2 teaspoon black pepper
Chopped fresh parsley or thyme for garnish

Directions

In a Dutch oven over medium-high heat bring the broth to a boil. If you don’t have any leftover cooked chicken then add the chicken tenders to the broth. Reduce heat and simmer for 15- 20 minutes. Remove the chicken tenders from the pan with a slotted spoon or large spider and set aside.


Add carrot, celery, garlic, and onion to the broth; cover and simmer for 10 minutes. Add noodles and simmer 6 minutes.
Dice the cooled chicken tenders into small pieces. Add the diced tenders or leftover chicken, salt, and black pepper to the broth; cook for 2 minutes or until the noodles are tender. Serve in individual soup bowls garnished with fresh herbs.


Entertaining at lunchtime can be relaxing and informal for the host. If you have friends that are on special diets, a lunchtime menu can be an easy way to meet their needs and guests, not on a special diet will be happy with your menu, Here are two recipes that work well for everyone.

Bacon Swiss Quiche (Gluten-Free and Low Carb)

Press in the Pie Pan Crust
1 ½ cups almond flour
1 teaspoon sweetener (sugar substitute such as monk fruit)
¼ teaspoon salt
¼ cup butter, melted
Filling
5 slices bacon
2 scallions, finely chopped
6 eggs
1 cup heavy cream
2 cups shredded Gruyère cheese, divided

Directions

For the pie crust:
In a medium bowl, whisk together almond flour, sweetener, and salt. Stir in melted butter until dough comes together and resembles coarse crumbs.
Turn out into a glass or ceramic 9-inch pie plate. Press firmly with fingers into the bottom and up the side of the pie pan. Use a flat-bottomed glass or measuring cup to even out the bottom.

To prebake the unfilled crust: 
Preheat the oven to 325 degrees F. and bake the crust 10 minutes. Cool slightly before filling.

To prepare the filling:
Turn the oven up to 375 degrees F.
Cook the bacon in a skillet until crispy and remove to a paper towel to drain. Break into small pieces.
Drain all but 1 tablespoon of bacon fat from the skillet. Add the chopped scallions to the skillet and cook until softened about 2 minutes.

Beat the eggs and cream together in a large measuring cup or a bowl.
Place 1 cup of the shredded cheese on the prebaked pie crust. Top with the crumbled bacon and cooked scallions. Place the pie dish on a baking sheet.


Add the egg mixture and top with the remaining shredded cheese.
Place the baking sheet on the middle shelf in the oven and bake the quiche for 45 minutes. Remove from the oven and let cool 10 minutes before cutting.

No-Fuss Butternut Squash Soup

6-8 servings

Ingredients

4-12 oz packages frozen pureed butternut squash or 4-15 oz cans organic butternut squash
32 oz container vegetable broth
4 oz container unsweetened applesauce
1 teaspoon dried thyme
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon sea salt
1/2 teaspoon black pepper
1/4 cup heavy cream
Herbs for garnish, such as sage

Directions

Put all the ingredients in a Dutch Oven except the cream. Bring to a boil, stir well, lower the heat to a simmer, cover the pot and cook for 30 minutes. Stir in the cream and serve garnished with fresh herbs.


Folklore tells us that what has come to be known as Italian Wedding Soup began as a dish traditionally served to the bride and groom at their wedding reception. However, that story is not exactly true. Italian Wedding Soup gained its name, not from the occasion that might bring it to the table but rather from the harmony of its ingredients. The name of the dish in English, “wedding soup”, actually means “married soup” (minestra maritata) in Italian. The modern Americanized version of wedding soup is a far lighter dish than the original, which was a rib-sticking dish intended as the main (and sometimes only) meal of the day. The Italian Wedding Soup history also has ties with America, where it was brought here by the Neapolitan immigrants. In Italy, the soup went out of fashion around the time the immigrants took their recipe with them to America. There are many, many versions of this soup. Below is my version of the dish and the one my family loves. This soup tastes better if made a day ahead.

Italian Wedding Soup

For the meatballs:

1 pound lean ground chicken
1 cup plain breadcrumbs
2 garlic cloves, minced
2 tablespoons chopped fresh parsley leaves
1 teaspoon dried Italian seasoning
1/2 cup freshly grated Parmesan cheese
3 tablespoons heavy cream
1 egg, lightly beaten
Kosher salt and freshly ground black pepper

For the soup:

2 tablespoons extra virgin olive oil
1 large onion, diced
2 medium stalks celery with leaves, diced
3 carrots, peeled and diced
1 clove garlic, minced
12 cups chicken broth
1 cup small pasta, such as ditalini
1 tablespoon dried Italian seasoning
10 ounces frozen spinach, defrosted
Parmesan cheese for garnish

Directions

Preheat the oven to 350 degrees F. Line a baking sheet with foil and spray it with cooking spray.

For the meatballs:

Place the ground chicken, bread crumbs, garlic, parsley, Italian seasoning, Parmesan, cream, egg, 1 teaspoon salt and 1/2 teaspoon pepper in a bowl and combine gently with a fork.
Form 1 inch balls (I use a small cookie scoop) and drop the meatballs onto the prepared pan They don’t have to be perfectly round. Bake for 30 minutes, until cooked through and lightly browned. Set aside.

For the soup:

Heat the olive oil over medium-low heat in a large heavy-bottomed soup pot. Add the garlic, onions, carrots, and celery and saute until softened, 5 to 6 minutes, stirring occasionally. Add the chicken broth and bring to a boil. Reduce the heat and add the pasta and cook for 6 to 8 minutes, until the pasta is tender. Add the Italian seasoning and then the meatballs to the soup and simmer for 1 minute. Stir in the spinach and cook for 1 minute. Adjust the seasoning if necessary. Ladle into soup bowls and sprinkle each serving with grated Parmesan.


Every few weeks I like to try a new cuisine, This week it is French.

French Onion Soup

8 servings

Ingredients

3 large sweet onions, peeled
2 tablespoons olive oil
2 tablespoons butter
64 ounces (8 cups) beef broth
1 tablespoon dry sherry
Salt and pepper to taste
1 teaspoon dried thyme
8 tablespoons freshly grated/shredded parmesan cheese
16 slices thin swiss cheese
1 tablespoon dry sherry
Salt and pepper to taste
8 (1-ounce) slices French bread,1/2-inch thick, toasted

Directions

Cut onions in half, then thinly slice.
In a large soup pot, heat oil and butter over medium-high heat and add the onions.
Saute onions for about 20 minutes, until limp and golden brown in color.


Add the beef broth and thyme and heat to boiling, about 5-8 minutes. Stir in the sherry and salt and pepper to taste.
Heat the oven to broil.
Place soup crocks (the number will depend on servings) in a baking pan and ladle onion soup evenly among the soup crocks filling each ¾ quarters of the way.
Add one tablespoon of grated cheese to each crock and stir gently.
Place a slice of toasted bread and two slices of swiss cheese on top of each bread slice.
Carefully transport the baking pan with the crocks to the broiler and broil the crocks until the cheese is golden brown and bubbly, anywhere from 5-10 minutes. Serve the crocks on separate plates.

Chicken with Creamy Mustard Sauce

4 servings

Ingredients

8 medium bone-in chicken thighs
Kosher salt and freshly ground black pepper
1 tablespoon olive oil
1 tablespoon butter
2 cups thinly sliced yellow onions (2 onions)
2 garlic cloves, grated
1 teaspoon dried Herbes de Provence
2 tablespoons dry white wine
6 ounces sour cream
2 tablespoons heavy cream
2 tablespoons Dijon mustard
Chopped fresh parsley for garnish

Directions

Remove the chicken skin or leave on depending on personal preference.
Place the chicken thighs on a cutting board, skin side up, and pat them dry with paper towels. Sprinkle the chicken with 1 teaspoon salt and 3/4 teaspoon pepper. Turn them over and sprinkle them with one more teaspoon of salt.
Heat 1 tablespoon olive oil and 1 tablespoon butter in a large (11 to 12-inch) skillet over medium heat. When the oil is hot, place the chicken in the pan in one layer, skin side down. Cook over medium-low heat for 15 minutes without moving, until the skin is golden brown. Turn the chicken pieces with tongs and sprinkle with the Herbs de Provence.

Add the onions and garlic to the pan,, moving some of the onions under the chicken, cover the pan and cook for 15 minutes more, stirring the onions occasionally, until the thighs are cooked to 155 to 160 degrees and the onions are brown. Transfer the chicken (not the onions) to a plate and allow to rest uncovered while you make the sauce. If the onions aren’t browned, cook them for another minute.
Add the wine and Dijon mustard and stir over low heat for one minute. Add the sour cream and heavy cream and stir for one minute. Return the chicken, skin side up, and the juices to the skillet and reheat. Sprinkle with parsley and serve with the braised cabbage.

White Wine Braised Savoy Cabbage

4 servings

Ingredients

1 small head of Savoy cabbage, about 1 pound
2 large shallots, sliced thin
½ teaspoon dried thyme
1 slice bacon
1/2 cup white wine
4 oz unsweetened applesauce
2 tablespoons butter

Directions

Cut the cabbage in quarters, remove the core and cut the cabbage into thin slices
Sauté the bacon in a deep skillet.
When done, remove and drain on a paper towel.
Add the cabbage and stir-fry briefly.
Add the wine and thyme, cover and simmer over low heat for 15 minutes.
Add applesauce and butter, stir and simmer for another 5 minutes.
Crumble bacon and add to the cabbage. Stir well and serve.


No-Fuss Butternut Squash Soup

I am not a fan of peeling butternut squash but I do like the vegetable. Very happy to have found it pureed and frozen at my local market. It is a perfect time saver for soup.

6-8 servings

Ingredients

4-12 oz packages frozen pureed butternut squash
32 oz container vegetable broth
4 oz container unsweetened applesauce
1 teaspoon dried thyme
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon sea salt
1/2 teaspoon black pepper
1/4 cup heavy cream
Herbs for garnish, such as sage

Directions

Put all the ingredients in a Dutch Oven except the cream. Bring to a boil, stir well, lower the heat to a simmer, cover the pot and cook for 30 minutes. Stir in the cream and serve garnished with fresh herbs.

Crab Stuffed Shrimp

2 servings

Ingredients

8 large shrimp (16-20 per pound)
4 tablespoons butter, melted
1 garlic, minced
2 green onions (scallions) finely chopped
¼ cup finely chopped celery
¼ cup finely chopped red bell pepper
2 tablespoons mayonnaise
1 cup fresh crab meat
1 tablespoon parsley, chopped
1 tablespoon fresh oregano
1/4 teaspoon crushed red pepper
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon lemon juice, for serving

Directions

Preheat the oven to 375°F. Peel and devein the shrimp. Butterfly the shrimp by making a slit along the back side, taking care not to slice all the way through the body. Coat a baking dish with nonstick spray and arrange the shrimp in a single layer.
Melt the butter in a microwave dish and set aside.

Combine the garlic, green onion, celery, bell pepper, herbs and seasoning in a mixing bowl. Carefully fold in the mayonnaise and crab meat.

Spoon even portions of the crab mixture over each of the butterflied shrimp. Using your fingers, gently mold each portion of stuffing around the shrimp. Pour the melted butter evenly over the shrimp.

Bake for 12 to 15 minutes, or until the shrimp turn pink and opaque. Remove from the oven, sprinkle with lemon juice and serve immediately.

Garlicky Sautéed Greens

2-3 servings

Ingredients

3 cloves garlic, sliced thin
2 tablespoons extra virgin olive oil
4 cups (packed) stemmed and roughly chopped swiss chard or other greens
1/4 teaspoon red pepper flakes
1/2 teaspoon sea salt

Directions

Heat the garlic and oil in large skillet over medium-low heat until the garlic begins to turn golden, about 3 minutes. Pour the mixture into a small bowl and reserve.

Add the Swiss chard, red pepper flakes, and salt to the empty skillet. Using tongs, turn greens until wilted enough to fit in the pan.

Raise the heat to medium, cover, and cook 7 to 10 minutes, tossing a few times during the cooking process. Transfer the greens to a colander to drain.

Return to them to the pan, turn the heat to low and toss with the reserved garlic and oil mixture.when hot, transfer to a serving bowl.


Here in the deep south, the beginning of August is just about the end of the growing season due to the high temperatures. Peaches, summer squash, peppers, eggplant, tomatoes, watermelon, basil, and okra are at their peak but will be difficult to get locally in the next few weeks. Here are some of my favorite recipes to make with August fruits and vegetables.

Fresh Tomato Sauce

Ingredients

5 pounds of fresh tomatoes, quartered and seeded retaining as much pulp as possible
1/4 cup olive oil
1 large sweet onion, finely diced
2 celery stalks, finely diced
1 carrot, finely diced
2 large cloves of fresh garlic, finely minced
1 teaspoon sea salt
1/2 teaspoon red pepper flakes (chili)
1-2 teaspoons honey, if needed
Fresh Herbs

Place the following herbs in a piece of cheesecloth and tie the cheesecloth closed.

1/3 cup fresh basil leaves
1 sprig of fresh thyme
1 sprig of fresh oregano
2 bay leaves
2 sprigs of parsley

Directions

Pour the olive oil into a large stockpot over medium heat.

Add the onions, celery, garlic, and carrots.

Saute for 5 minutes or until the vegetables are tender.

Add the tomatoes and sea salt.

Simmer on low heat, covered, for about an hour until the tomatoes cook down.

Remove the pot from the heat and using an immersion blender, process the mixture until smooth.

Return the pot to the heat and add the herb cheesecloth package.

Taste the sauce to see if the tomatoes were too bitter. Add the honey, if needed.

Bring the sauce to a simmer and cook until reduced and thick, an hour to an hour and a half more. Remove the cheesecloth package and discard.

Pour the sauce into a refrigerator container and store the sauce up to 1 week, or freeze in batches.

Summertime Corn Chowder

For the corn stock ingredients

12 corn cobs (corn kernels removed and set aside for the chowder)
2 chive stalks
2 stems fresh parsley
2 stems fresh thyme
1 bay leaf

Directions

Put corn cobs, chives, parsley, thyme, bay leaf and cold water to cover in a large pot and bring to a boil over high heat.

Reduce heat to low, cover the pot and simmer for 1 1⁄2 hours. Strain, discard the solids and measure the broth.

If you do not have 6 cups add water to make the 6 cups. Set aside the broth.

For the chowder ingredients

2 tablespoons butter
2 leeks, white and light green sections, chopped
3 celery stalks, cut into 1/2-inch dice
3 carrots, diced
1 bell pepper, stemmed, seeded and cut into 1/2-inch dice
1 jalapeno pepper, finely diced
1 lb potatoes, peeled and diced
6 cups fresh corn kernels, divided
1 sprig fresh thyme
1 teaspoon chili powder
1 cup half-and-half or evaporated milk
6 cups corn stock or vegetable broth if you don’t make the corn stock
Kosher salt and black pepper to taste
Grated cheddar cheese, chopped chives or crumbled bacon, for garnish

Directions

Heat the butter in a Dutch oven or large soup pot.

Add the leeks, celery, carrots, bell pepper, jalapeno, and potatoes to the pot and saute for ten minutes until soft.

Add 3 cups of the corn, the 6 cups corn stock, chili powder and the thyme.

Bring to a boil, lower the heat to a simmer, cover and cook for an hour. Remove the thyme branches.

Take the pot off the heat and puree the contents with an immersion blender.

Add the half and half, salt and pepper to taste and the remaining 3 cups of corn.

Return the pot to the heat and simmer the soup for about 30 minutes.

Peach Crisp

Filling
4 cups peaches, peeled and sliced (about 8 medium peaches)
2-3 tablespoons honey or agave nectar, depending on the sweetness of the peaches

Topping
½ cup all-purpose flour
½ cup oats
1/3 cup chopped pecans
1/3 cup brown sugar
1/2 teaspoon ground cinnamon
1/4 cup vegetable oil

Directions

Preheat the oven to 350ºF.

In a large bowl, combine the fruit and honey. Spread the mixture evenly in an 8×8-inch baking pan.

In a medium-sized bowl, combine the flour, oats, pecans, brown sugar and cinnamon.

Stir the oil into the topping mix with a fork until you get a crumbly mixture forms.

Sprinkle this mixture evenly over the fruit in the baking dish.

Bake for 50 minutes, until the fruit is bubbling and the top is golden.

Quick Broiled Tomatoes

For each 2-person serving:

Ingredients

1 large beefsteak tomato
2 teaspoons prepared basil pesto
2 tablespoons dried Italian seasoned breadcrumbs
2 tablespoons grated Parmesan cheese
Olive oil

Directions

Heat the broiler to high.

Cut the tomato in half and place in a baking dish, cut sides up.

Spread 1 teaspoon of pesto over each tomato.

Sprinkle each with 1 tablespoon of breadcrumbs and then the grated cheese.

Drizzle each with a little olive oil.

Place under the broiler for 2-3 minutes until the topping is nicely browned.

Baba Ghanoush

Ingredients

2-3 medium eggplants (about 2 pounds total)
2 large cloves of garlic
1/2 cup lemon juice, more if desired
1/3 cup tahini (sesame paste)
1/3 cup extra-virgin olive oil, more for serving
1 teaspoon honey
1 teaspoon smoked paprika
1/4 cup chopped flat-leaf parsley leaves
Kosher salt

Directions

Preheat a gas or charcoal grill to medium heat and place the eggplants directly on the grill. Directions for an oven version below.

Cook, turning occasionally with tongs, until tender and charred on all sides, about 15-20 minutes.

The eggplants should be very tender.

Test the eggplants by sticking a skewer near the stem and bottom ends. If the skewer meets resistance, continue cooking.

When they are done, wrap the eggplants in foil and crimp the top to seal. Let the eggplants rest for 15 minutes.

Open the foil package, using a sharp knife slit open the eggplants and with a large spoon scoop out the soft flesh.

Transfer to a strainer set in a large bowl. Pick out any bits of skin and blackened flesh.

To roast in the oven:

Preheat the oven to 450 degrees F.

Pierce the eggplants with a fork in several places. Place on an oiled baking pan and roast until soft all over, about 20 minutes.

Follow directions as above.

Put the eggplant in a food processor, add the garlic, lemon juice and pulse until it is smooth and creamy.

Add the tahini and pulse again until it’s combined. With the processor turned on, slowly add the olive oil in a thin steady stream.

The mixture will be pale and creamy.

By hand, stir in the parsley, honey, smoked paprika and salt. Taste to see if you’d like additional salt or lemon juice.

Put the baba ghanoush into a serving bowl, drizzle with olive oil and serve with warm flatbread or vegetables.

Baba ghanoush can be stored in an airtight container in the refrigerator for up to four days.

Let the eggplant dip warm to room temperature before serving.

Roasted Okra

Ingredients

1 pound small okra
Salt to taste
2 tablespoons extra virgin olive oil
Fresh thyme leaves
Freshly ground pepper

Directions

Preheat the oven to 450 degrees F.

Rinse the okra, drain and dry on a kitchen towel. The okra should be dry.

Trim away the stem ends and the tips and place the okra in a large bowl. Toss the okra with the olive oil until coated. Generously salt the okra.

Place the okra on a rimmed baking pan in one layer. Roast in the oven for 15 minutes, shaking the pan every five minutes.

The okra should be lightly browned and tender. If you don’t want them too brown, roast at 400 degrees F.

Remove the pan from the oven, toss with fresh thyme leaves and freshly ground pepper. Transfer to a platter. Serve hot.



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