Soup

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don't miss dairy

Emily Stokes
I'm a lady who loves cheese, sour cream, & ice cream, but I recently became lactose intolerant. My key focus in recreating dairy recipes is taste, but I try to be as health conscious as possible. Some of my recipes are low lactose rather than dairy free. I'm also a writer, teacher, nanny, dog mom, housewife, native Yinzer, current Californian, and social organizer extraordinaire.

Soup

Simple Crock Pot Italian Wedding Soup with Kale

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I just came back from a month long trip to Pittsburgh, Pennsylvania where I was born and raised. We have an amazing soup there called Italian Wedding Soup, which, I just found out, is not actually Italian.

At any Italian restaurant (or often any restaurant) in Pittsburgh, you can order a bowl of Italian Wedding Soup. My favorite kind is the light version served at the chain restaurant Olive Garden. Since I was not very cultured and didn’t travel much before moving out of Pittsburgh, when I went to the Olive Garden in California I tried ordering Wedding Soup. It’s not usually on the menu in Pittsburgh because it’s such a popular item and everyone knows it’s there–you just have to ask for it. But the California waiter had no idea what I was talking about.

I always thought Italian Wedding Soup was an Italian tradition. Though, apparently, Italian Wedding Soup is a Western Pennsylvania tradition started by immigrants to the area. According to my quick research, Italian Wedding Soup is a mistranslation of a soup called “marriage soup,” which is actually Spanish.

Here is a quick version to make in the crock pot using kale instead of the traditional spinach. Italian Wedding Soup is usually made with really tiny meatballs and pasta. Unless you make the meatballs yourself, you might not be able to find them small enough, but you can always cut slightly thawed frozen Italian meatballs into quarters before putting in the crock pot.

Ingredients:

1 small package frozen italian meatballs (15-20)
5 oz can low sodium chicken, rinsed and drained
32 oz chicken broth
2 cups kale, stems removed and chopped (can also use spinach)
1 1/2 teaspoon garlic powder
1 bay leaf
1/2 teaspoon Italian seasoning
1/4 teaspoon black pepper
1/2 yellow onion, chopped
1/4 cup-1/2 cup pastina pasta
parmesan reggiano for serving

Directions:

1. Add meatballs, chicken, broth, spices, and onion to slow cooker and stir to combine. Cook on high for 3 hours.

2. Add pasta and kale (or spinach) to the pot, and cook for an additional hour on high. Serve
topped with parmesan reggiano if desired.

Carrot Soup

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Getting over the flu? Trying to boost your immune system? Do you have a fridge full of leftover carrots? Or are you just looking for a warm and soothing meal for those cold winter nights? If you answered yes to one or all of the above questions (like I did), then try some of my rich, milk-less carrot soup. It’s sweet, spicy, healthy, and very addicting.

I make it with chicken broth, but use vegetable broth to make a yummy vegan soup. This recipe calls for garlic olive oil, though a teaspoon of minced garlic thrown in at the end will work just as well. Make sure to add one or two teaspoons more butter or oil to the saucepan. I recommend using a food processor for this recipe to get the smoothest consistency.

Ingredients:

2 teaspoons garlic olive oil
2 tablespoons Smart Balance Light Buttery Spread
1 teaspoon curry powder
1/8 teaspoon red pepper
dash ground ginger
dash sea salt
dash black pepper
1/2 yellow onion, chopped
2 1/2 cups raw carrots, peeled and chopped
3 cups chicken or vegetable broth

Directions:
1. In a 6 quart saucepan, heat Smart Balance over medium low until melted. Add garlic olive oil and stir to combine. Add onions, carrots, curry powder, red pepper, ginger, salt and pepper and stir to coat, cooking until the onions are tender, about five minutes.

2. Add chicken stock, stirring to blend. Bring soup to a boil, stirring occasionally.

3. Once boiling, reduce heat to simmer, cover and cook for 15 minutes. Carrots need to be soft enough to puree. Remove from heat and prepare food processor.

4. In a food processor, ladle a small amount of soup from the saucepan at a time. Puree each batch for at least 20 seconds. Use a spatula to scrape out the pureed carrot soup into a fresh saucepan. It will have a smooth, creamy consistency and a bright orange color.

5. Heat the pureed carrot soup over medium heat until hot, then it is ready to serve. To make a thinner consistency, more chicken broth can be added after the pureeing process.

Dairy-Free Broccoli Cheddar Soup

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Dairy-Free Broccoli Cheddar Soup from dontmissdairy.com (Updated from original post on January 24, 2013)


My dairy-free broccoli cheddar soup is sweet, rich, and creamy, just like the dairy version. I’ve been craving this soup since one of my friends ordered a big bowl of it at Panera!

Isn’t it so disappointing to see a yummy soup on a restaurant menu, only to find out it has dairy in it? Please tell me I’m not the only one who goes through this.

I don’t know how many times I’ve asked about a seemingly harmless tomato or butternut squash soup, only to find out it’s made with cream. It’s a total downer. Oh, and you have to be specific and ask if there’s any dairy in it, because many times I’ve asked if the soup is vegan, to which the cashier behind the counter confidently responds “yes, this is a vegan soup.” Turns out some people do not know the difference between vegan and vegetarian. So now I make sure I say, specifically, I am lactose intolerant, and I can’t have any milk or dairy.

I feel like a total alien when I do this. People always look at me like I’m crazy.

That being said, perhaps I was crazy to re-create a soup thats key ingredients are milk and cheese, but the result was better than I could have expected! I am always impressed with this soup every time I make it, and so are my dairy-loving friends.

Dairy-Free Broccoli Cheddar Soup from dontmissdairy.com

The combination of sweet onion and sweetened almond milk in this recipe makes a perfect dairy-free soup base. Sweetened almond milk is ideal for savory recipes because its flavor is closer to cow’s milk. I recommend following the first few steps of this recipe to make any dish that calls for a cream-based canned soup, such as chicken and rice casserole. It can always be pureed in a food processor for a smoother texture. 

A dairy-free cheese I recommend using is Trader Joe’s Shredded Soy Cheese Blend, but it’s not completely vegan. For vegan soup I recommend using Daiya Cheddar Style Shreds. I’ve also used rice cheese in this recipe with great results.

Sometimes I like to use what I call a fake cheese cocktail: a mixture of different soy or veggie based cheeses to achieve a more natural flavor. The cheddar-style flavors can be very strong, and they taste more realistic if toned down with parmesan flavor or mozzarella. Experiment with different brands, but I usually agree that less is more when it comes to adding fake cheese. Try half a cup and judge the flavor, and then add more if you like it.

Dairy-Free Broccoli Cheddar Soup from dontmissdairy.com

Dairy-Free Broccoli Cheddar Soup
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Ingredients
  1. 4 tablespoons vegan butter
  2. 1 sweet onion, finely chopped
  3. 1/2 teaspoon sea salt
  4. 1/2 teaspoon black pepper
  5. 1/3 cup all-purpose flour
  6. 2 cups low sodium chicken or vegetable broth
  7. 2 cups sweetened almond milk
  8. 3 cups fresh broccoli, chopped
  9. 1 cup shredded vegan cheddar cheese
Instructions
  1. In a large saucepan, melt vegan butter over medium low heat. Add onions, salt, and pepper and cook for 5 minutes or until onions are tender.
  2. Add flour and cook for 1-2 minutes, careful not to burn the flour.
  3. Slowly whisk in chicken broth until well combined and bring to a simmer.
  4. Whisk in almond milk until blended, and then stir in broccoli. Cook uncovered at a simmer over low heat for 15-20 minutes, until broccoli is tender, stirring occasionally. Do not bring to a boil.
  5. Finally, whisk in the vegan cheddar cheese until melted.* Salt and pepper to taste.** Remove saucepan from heat and serve.
Notes
  1. *Depending on the brand used it can be tricky to melt completely, so I say whisk it. Whisking will also break down some of the larger broccoli pieces, creating a smoother soup. Different vegan cheeses vary in taste. You may find that your soup tastes better with more cheese added.
  2. **Depending on the type of vegan cheese and broth used, the salt content will vary. Taste the soup when it's done before adding any extra salt.
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Dairy-Free Broccoli Cheddar Soup from dontmissdairy.com