Sunday, July 01, 2012

Zucchini Vegetable Farro Soup (no onions/no garlic)

I made this giant pot of soup and shared it with my family - the corn kernels mix in with the similarly sized farro and provide a nice counterpoint of flavor and texture.  Tarragon & thyme provide the flavor - no onions or garlic in this soup, resulted in a soup that was sweet from the corn and carrots only.

  • 10 c zucchini, skin on, cut into large chunks (remove pithy parts and large seeds if using monster zukes) (210 calories)
  • 6 carrots (150 calories)
  • 4 c crushed canned tomatoes (312 calories)
  • 2 c farro (400 calories)
  • 4 c broccoli or other sturdy greens like collards (140 calories)   
  • 1 oz dried shitake mushrooms (100 calories) - or - 8 oz fresh button mushrooms, sliced
  • 16 c vegetable stock (400 calories)
  • 2 packages Westsoy Chicken Style Seitan (770 calories)   
  • 2 ears of corn, cut off the cob (147 calories)
  • 3 Tb "Mellow" white miso (90 calories)
  • 4 tsp red miso (45 calories)
  • Dried herbs to taste - I used lots of tarragon & thyme
  1. Break up the dried mushrooms into quarters or smaller, place in a heat proof dish or pan and cover with boiling water to steep while you prepare the rest of the ingredients.  When they are soft, add the pieces and the water to the pot.
  2. Pour the stock into a very large pot -- if you cut down the stock by half and use water instead, the soup will probably taste just as good!  Use what you have on hand!
  3. Add the carrots first - I cut them up into big chunks, and put them in the pot so that they cook up faster.
  4. Be sure to add the stock from the seitan package - it's yummy!  If you don't have this brand available where you live - substitute your favorite seitan or even some nice smoked tofu (yum!).
  5. Add the miso paste last -- you will want to take some stock or hot water and dissolve it so that it mixes into the soup better.
  6. Don't cut yourself cutting the fresh corn off the cob - after cutting off the niblets, be sure to scrape the cob with the back of your knife over the pot to get all the juice and flavor out of the corn cob (yum!).

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