Quick Sea Soup

July 23, 2010 in Seafood, Soups/Stews by Joyce Bunderson

Soup is at the heart and soul of many issues that are my pet topics; the Mediterranean diet, diabetic menu items, antioxidants, real whole foods, nutrition, cost effective menus, weigh management and comfort foods. It can take hours or can be almost a fast food, if you have ingredients in your refrigerator, freezer and cupboard. Taking advantage of cooking ahead and having soup ingredients already cooked in your freezer is an immense time bonus.

Ingredients:
6 – 8 cups canned broth (vegetable or chicken) Low sodium if desired.
If you have homemade broth, all the better.
1 – 2 tablespoons extra virgin olive oil
1 cup chopped onion
1 medium yam cut into ¼ inch slices
2 – 3 carrots cut into ¼ inch coins
1 teaspoon dried basil (if you have fresh, that even better)
½ cup chopped parsley, or 2-tablespoon dry parsley flakes
1½ cups chopped mushrooms (Baby Portabellas, used in pictured recipe below)
1 cup chopped celery, with leaves
2 cups coarsely cut cabbage
1 cup cooked wheat berries, if desired. Frozen cooked wheat berries can be used.
6 – 8 ounces scallops, can use frozen
6 – 8 ounces shrimp, can use frozen
3 – 4 tablespoons soy sauce, can use low sodium

Directions:
Brown the chopped onions in the oil. Add the broth. Add the chopped yam and carrots. Bring to a boil. Add the herbs, mushrooms, celery and cabbage. When the yam is just about done, add the scallops. If the scallops are large cook for a couple of minutes, before adding the shrimp. The shrimp will just take a couple of minutes to turn pink. Turn the heat off and add the soy sauce.

Note: This can be made with chopped chicken, instead of the fish. If I use chicken, I may choose tarragon, as I enjoy tarragon with chicken – if you don’t have tarragon, use basil, it will still be wonderful.

Onions with a little olive oil - just till onions are translucent.

Onions with a little olive oil - just till onions are translucent.

Add broth to onions.

Add broth to onions.

Yams and carrots ready to take the dive.

Yams and carrots ready to take the dive.

Bring to boil.

Bring to boil.

Add basil, use fresh if you have it.

Add basil, use fresh if you have it.

A handful of chopped parsley.

A handful of chopped parsley.

Chopped mushrooms join the other vegetables.

Chopped mushrooms join the other vegetables.

Returning to boil - high heat.

Returning to boil - high heat.

A little celery is added.

A little celery is added.

Coarsely chopped cabbage.

Coarsely chopped cabbage.

A little stir and cook.

A little stir and cook.

The large scallops go before the shrimp.

The large scallops go before the shrimp.

The scallops are almost done.

The scallops are almost done.

Cooked frozen wheat berries can be left out if you don't have them.

Cooked frozen wheat berries can be left out if you don't have them.

Stir the wheat berries as they thaw into the broth.

Stir the wheat berries as they thaw into the broth.

Almost time for the final ingredients.

Almost time for the final ingredients.

The shrimp will only take a couple of minutes.

The shrimp will only take a couple of minutes.

They're not pink yet.

They're not pink yet.

That's the color we're looking for.

That's the color we're looking for.

A little soy sauce if you like.

A little soy sauce if you like.

Ready for dinner.

Ready for dinner.