Keep a resealable plastic bag of cheese rinds in your freezer—they add great flavor to soups, and they last for up to a year.
SERVES 4
ACTIVE: 20 min
TOTAL: 40 min
3 slices bacon, chopped
1 small onion, diced
3 carrots, cut into ½-inch pieces
2 cloves garlic, minced
1 tablespoon tomato paste
¾ teaspoon chopped fresh thyme
Kosher salt and freshly ground pepper
2 cups low-sodium chicken broth
½ cup grated parmesan cheese, plus 1 small piece rind
1½ cups small pasta, such as ditalini (about 8 ounces)
1 15-ounce can white beans, drained and rinsed
1 cup frozen chopped kale, thawed and squeezed dry
1. Put the bacon in a large pot or Dutch oven over medium heat and cook, stirring occasionally, until crisp, about 4 minutes. Add the onion and cook, stirring occasionally, until slightly softened, about 3 minutes. Add the carrots, garlic, tomato paste, thyme and ½ teaspoon each salt and pepper and cook until the carrots begin softening, about 2 minutes. Add the chicken broth, 6 cups water and the parmesan rind. Increase the heat to high; cover and bring to a boil.
2. Add the pasta and beans and cook, uncovered, 5 minutes. Reduce the heat to medium and add the kale. Simmer, uncovered, until slightly thickened, about 7 minutes. Remove the parmesan rind, then stir in half of the grated cheese and season with salt and pepper. Ladle into bowls and top with the remaining cheese.
Per serving: Calories 499; Fat 16 g (Saturated 6 g); Cholesterol 44 mg; Sodium 763 mg; Carbohydrate 66 g; Fiber 9 g; Protein 23 g
This soup gets its heat from harissa, a North African chile paste. Cool it down with a spoonful of lemony yogurt.
Vegetarian
SERVES 4
ACTIVE: 40 min
TOTAL: 40 min
2 bunches Swiss chard
(about 2 pounds)
1 teaspoon caraway seeds
1 teaspoon cumin seeds
3 tablespoons extra-virgin olive oil, plus more for drizzling
1 medium onion, finely chopped
2 tablespoons tomato paste
1 tablespoon harissa or other chile paste
4 cloves garlic, finely chopped
4 cups low-sodium vegetable or chicken broth
1 lemon, halved
Kosher salt
¼ cup plain Greek yogurt
4 hard-boiled eggs, peeled and quartered
2 cups pita chips, coarsely crushed
1. Cut the chard stems into ½-inch pieces and the leaves into 1-inch pieces; keep separate. Toast the caraway and cumin seeds in a skillet over medium heat, 1 to 2 minutes. Let cool, then grind in a spice grinder or transfer to a resealable plastic bag and crush with a heavy skillet.
2. Heat the olive oil in a large pot over medium heat. Add the chard stems and onion and cook until softened, 5 to 6 minutes. Clear a space in the pan, then add the tomato paste, harissa, garlic and ground spices. Cook 2 minutes,
then stir into the vegetables. Add the chard leaves, chicken broth and 1 cup water, bring to a rapid simmer and cook until the chard is tender, about 10 minutes. Squeeze in the juice from ½ lemon and season with salt.
3. Mix the yogurt, the juice from the remaining ½ lemon and a pinch of salt in a small bowl. Divide the soup among bowls. Add the eggs, pita chips and a dollop of the yogurt mixture; drizzle with olive oil.
Per serving: Calories 315; Fat 19 g (Saturated 4 g); Cholesterol 255 mg; Sodium 866 mg; Carbohydrate 18 g; Fiber 5 g; Protein 20 g
We used ancho chile powder in this stew; it tastes rich and slightly sweet, and it’s made of 100 percent ancho chiles. Standard chili powder is a blend of chiles and other spices.
Gluten-Free
SERVES 4
ACTIVE: 30 min
TOTAL: 30 min
4 6-ounce tilapia fillets, each cut into 4 pieces
Kosher salt and freshly ground pepper
3 limes (2 juiced, 1 cut into wedges)
½ pound new potatoes, thickly sliced
4 small pieces frozen corn on the cob
2 tablespoons extra-virgin olive oil
1 large onion, finely chopped
½ teaspoon dried thyme
3 cloves garlic, minced
1 tablespoon ancho chile powder
1 bunch cilantro, leaves and tender stems coarsely chopped
1 15-ounce can no-salt-added diced fire-roasted tomatoes
1. Put the fish in a shallow dish and season with salt and pepper. Add the lime juice and toss; set aside. Put the potatoes in a saucepan, cover with water and season with salt. Bring to a boil; add the corn and cook, covered, until the vegetables are tender, about 8 minutes. Reserve 1 cup of the cooking water, then drain.
2. Meanwhile, heat the olive oil in a large skillet over medium-high heat. Add all but ⅓ cup of the chopped onion to the skillet along with the thyme and cook until soft, about 2 minutes. Add the garlic, chile powder and half of the cilantro and cook, stirring, 2 minutes. Add the tomatoes and cook, stirring occasionally, until slightly reduced, about 4 minutes. Add the potatoes, corn and reserved cooking water.
3. Add the fish and lime marinade to the skillet and simmer, spooning the sauce over the fish, until cooked through, about 5 minutes. Season with salt and pepper. Divide the stew among bowls and top with the remaining onion and cilantro. Serve with the lime wedges.
Per serving: Calories 381; Fat 10 g (Saturated 2 g); Cholesterol 85 mg; Sodium 333 mg; Carbohydrate 36 g; Fiber 5 g; Protein 39 g
This soup has about 35 fewer grams of fat than the average clam chowder. We used a mix of pureed potatoes and fat-free half-and-half instead of the usual cream.
Gluten-Free
SERVES 4
ACTIVE: 40 min
TOTAL: 1 hr 45 min
4 pounds cherrystone clams, scrubbed
2 large red-skinned potatoes, peeled and cut into ½-inch cubes
1 slice lean center-cut bacon, chopped
1 medium onion, diced
1 stalk celery, thinly sliced
2 cloves garlic, minced
1 teaspoon fresh thyme
2 bay leaves
1 cup fat-free half-and-half
Kosher salt and freshly ground pepper
4 teaspoons unsalted butter, sliced
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh chives
½ teaspoon paprika
1. Put the clams and 2 cups water in a pot. Cover, bring to a boil over medium-high heat and cook 5 minutes. Uncover and continue cooking until the clams open, 5 to 10 minutes (discard any that do not open); transfer the clams to a bowl. Pour the liquid into a large measuring cup. (You should have 3 cups liquid; add water if needed.) Wipe out the pot.
2. Pour the liquid back into the pot through a paper towel–lined sieve. Add the potatoes, cover and simmer until tender, about 15 minutes. Remove one-third of the potatoes; set aside. Continue cooking the remaining potatoes, covered, until soft, about 10 more minutes. Puree in batches in a blender until smooth. Return the soup to the pot.
3. Cook the bacon in a skillet over medium heat until crisp, about 5 minutes. Add the onion and celery and cook until soft, about 5 minutes. Add the garlic, thyme and bay leaves and cook, stirring, about 3 more minutes. Add the bacon mixture and reserved potatoes to the soup. Cover and cook over low heat, about 5 minutes.
4. Meanwhile, remove the clams from their shells and roughly chop. Stir the clam meat and half-and-half into the soup; remove from the heat, cover and set aside, 20 to 30 minutes.
5. Discard the bay leaves. Season the soup with salt and pepper and reheat. Serve topped with a slice of butter, the parsley, chives and paprika.
Per serving: Calories 353; Fat 9 g (Saturated 4 g); Cholesterol 76 mg; Sodium 251 mg; Carbohydrate 36 g; Fiber 4 g; Protein 29 g
We toasted the curry powder for a minute before adding the other ingredients; raw curry powder can taste harsh.
Gluten-Free
SERVES 4
ACTIVE: 20 min
TOTAL: 40 min
1 bunch scallions (white and light green parts only), chopped
1 jalapeño pepper, seeded and roughly chopped
2 ¼-inch-thick slices peeled ginger
½ cup fresh cilantro, plus more for topping
4 cloves garlic
3 cooking apples (such as McIntosh or Fuji), peeled and roughly chopped
2 teaspoons curry powder
1 13.5-ounce can light coconut milk
Kosher salt
4 cups low-sodium chicken broth
1 cup dried red lentils, picked over and rinsed
½ pound skinless, boneless chicken breasts, cut into ¾-inch pieces
Freshly ground pepper
1. Combine the scallions, jalapeño, ginger, cilantro and garlic in a food processor and pulse until chopped. With the motor running, add the apples, a few pieces at a time, until chopped.
2. Cook the curry powder in a Dutch oven or large pot over medium-high heat, stirring, until lightly toasted, about 1 minute. Whisk in the coconut milk until smooth; cook until reduced by half, about 5 minutes. Add the apple-scallion mixture and ½ teaspoon salt. Cook, stirring, until thickened, about 5 more minutes.
3. Stir in the chicken broth and lentils. Bring to a boil, then reduce the heat to medium low and simmer until the lentils are tender and broken down, about 15 minutes. Add the chicken and simmer until cooked through, about 6 minutes. Season with salt and pepper; top with more cilantro.
Per serving: Calories 399; Fat 9 g (Saturated 6 g); Cholesterol 58 mg; Sodium 446 mg; Carbohydrate 50 g; Fiber 11 g; Protein 34 g
This soup gets its thick, creamy texture from eggs. To keep them from scrambling, gradually whisk hot broth into beaten eggs, then stir the warmed eggs into the soup.
SERVES 4
ACTIVE: 20 min
TOTAL: 35 min
¼ cup extra-virgin olive oil
1 small onion, finely chopped
Kosher salt and freshly ground pepper
½ 2½-to-3-pound rotisserie chicken (on the bone)
2 cups low-sodium chicken broth
Juice of 2 lemons
½ cup pastina or other small pasta
2 large eggs plus 2 egg yolks
2 cups baby spinach or other baby greens
¼ cup chopped fresh dill
¼ cup crumbled feta cheese, for topping
1. Heat the olive oil in a large pot over high heat. Add the onion, 1 teaspoon salt, and pepper to taste; cook until the onion is slightly softened, about 5 minutes. Add the chicken, the broth, 4 cups water and the juice of 1 lemon; cover and bring to a boil. Reduce the heat to medium, add the pastina and simmer until the pasta is cooked and the soup is slightly thickened, about 15 minutes. Remove the chicken; when cool enough to handle, pull the meat off the bone and shred into bite-size pieces.
2. Remove the soup from the heat. Whisk the juice of the remaining lemon with the whole eggs and yolks in a medium bowl until frothy. Gradually whisk a ladleful of the hot soup into the egg mixture, then stir the warm egg mixture into the soup and return to medium-low heat. Cook until creamy, about 1 minute. Stir in the shredded chicken, spinach and dill, and season with salt and pepper. Ladle the soup into bowls; top with feta.
Per serving: Calories 385; Fat 24 g (Saturated 6 g); Cholesterol 271 mg; Sodium 942 mg; Carbohydrate 18 g; Fiber 1 g; Protein 24 g
Spinach wilts almost instantly in hot liquids—especially the tender baby leaves. Add it to your soup at the last minute.
SERVES 4
ACTIVE: 30 min
TOTAL: 40 min
1 tablespoon extra-virgin olive oil
1 small onion, finely chopped
3 carrots, finely chopped
2 cloves garlic, finely chopped
2 teaspoons Worcestershire sauce
2 teaspoons chopped fresh sage
3 cups fat-free low-sodium chicken broth
1 tablespoon grated parmesan cheese, plus more for topping, and 1 piece rind
½ pound ground pork
3 tablespoons panko breadcrumbs
¾ cup orzo
8 ounces baby spinach (about 8 cups)
1. Heat the olive oil in a large pot over medium-high heat. Add the onion and carrots and cook, stirring, until slightly softened, about 4 minutes. Add half of the garlic and 1 teaspoon each Worcestershire sauce and sage; cook 1 minute. Add the chicken broth, 3 cups water and the parmesan rind and bring to a boil. Cover, reduce the heat to medium and simmer until the vegetables are tender, about 7 minutes.
2. Meanwhile, mix the pork, breadcrumbs, 1 tablespoon grated parmesan, the remaining garlic and the remaining 1 teaspoon each Worcestershire sauce and sage in a bowl. Form into 1-inch meatballs.
3. Increase the heat to medium high and bring the soup to a boil. Stir in the orzo and cook 6 minutes. Add the meatballs and cook until they are firm and float to the top, about 4 more minutes. Stir in the spinach and cook until wilted, about 1 more minute. Ladle the soup into bowls and top with parmesan.
Per serving: Calories 350; Fat 18 g (Saturated 6 g); Cholesterol 62 mg; Sodium 304 mg; Carbohydrate 29 g; Fiber 5 g; Protein 19 g
Making a roux is an important technique in Southern cooking: You cook equal parts fat and flour and use that mixture to thicken soup, stews and sauces. It adds a nice toasty flavor.
Vegetarian | Vegan
SERVES 4
ACTIVE: 25 min
TOTAL: 40 min
3 tablespoons vegetable oil
3 tablespoons all-purpose flour
1 small onion, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
3 cloves garlic, chopped
Kosher salt and freshly ground pepper
1 tablespoon soy sauce
1 teaspoon smoked paprika (preferably hot)
2 cups low-sodium vegetable broth
1 pound kale or Swiss chard, stemmed and chopped
1 10-ounce package frozen black-eyed peas
Brown rice, for serving (optional)
1. Heat the vegetable oil in a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes. Add the onion, bell pepper, celery, garlic, 3 tablespoons water and ¼ teaspoon each salt and pepper. Reduce the heat to medium, cover and cook, stirring occasionally, until the vegetables soften, about 8 minutes.
2. Add the soy sauce and paprika and cook, stirring, 30 seconds. Stir in the vegetable broth, scraping up any browned bits from the bottom of the pot, then cover and bring to a boil.
3. Add the greens and black-eyed peas to the pot. Reduce the heat, cover and simmer, stirring occasionally, until tender, about 15 minutes. Season with salt and pepper. Serve with rice.
Per serving (without rice): Calories 249; Fat 12 g (Saturated 1 g); Cholesterol 0 mg; Sodium 530 mg; Carbohydrate 32 g; Fiber 6 g; Protein 9 g
If you don’t have herbes de Provence in your spice cabinet, make your own: Combine two parts dried rosemary and one part each dried thyme and marjoram in a small jar.
Vegetarian
SERVES 4
ACTIVE: 40 min
TOTAL: 40 min
3 tablespoons extra-virgin olive oil, plus more for brushing
1 large onion, diced
1 tablespoon herbes de Provence
Kosher salt
1 small Japanese eggplant, diced
1 small zucchini, diced
1 yellow bell pepper, diced
1 28-ounce can whole San Marzano tomatoes, crushed
2 cups low-sodium vegetable or chicken broth
Large handful of fresh basil leaves, torn
8 thick slices baguette
1 cup coarsely grated gruyère or Swiss cheese (about 4 ounces)
Freshly ground pepper
1. Heat the olive oil in a large pot over medium-high heat. Add the onion and garlic and cook until soft, about 3 minutes. Add 1 to 2 teaspoons herbes de Provence and 1 teaspoon salt. Add the eggplant, zucchini and bell pepper and cook, stirring, 5 minutes. Add the tomatoes and their juices, the broth and half of the basil. Bring to a boil, then reduce the heat and simmer 20 minutes.
2. Preheat the broiler. Brush the bread with olive oil; sprinkle with the remaining 2 teaspoons herbes de Provence and salt to taste. Broil until lightly toasted. Top with the cheese, then continue broiling until melted.
3. Puree about half of the soup in a blender, then return to the pot. Season with salt and pepper. Ladle the soup into bowls and top with the cheese toast and the remaining basil.
Per serving: Calories 442; Fat 21 g (Saturated 7 g); Cholesterol 42 mg; Sodium 1,073 mg; Carbohydrate 44 g; Fiber 6 g; Protein 18 g
Escarole is a slightly bitter leafy green that’s loaded with vitamins A and K. It adds heft to this simple soup.
Vegetarian
SERVES 4
ACTIVE: 20 min
TOTAL: 25 min
1 tablespoon extra-virgin olive oil
1 small onion, diced
3 medium carrots, halved lengthwise and sliced
3 stalks celery, sliced
1 teaspoon chopped fresh thyme
2 cups fat-free low-sodium vegetable or beef broth
1 9-ounce package small cheese ravioli
1 small head escarole, roughly chopped
Kosher salt and freshly ground pepper
3 tablespoons grated parmesan cheese
8 slices whole-wheat baguette
1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots, celery and thyme and cook, stirring occasionally, until the vegetables begin softening, about 4 minutes. Add the broth and 3 cups water; increase the heat to high. Cover and bring to a boil, then add the ravioli. Reduce the heat to medium and simmer until the ravioli are tender (see label for approximate cooking time).
2. Add the escarole to the soup and cook, stirring, until wilted. Season with salt and pepper. Ladle the soup into bowls and sprinkle with the cheese. Serve with the bread.
Per serving: Calories 262; Fat 9 g (Saturated 3 g); Cholesterol 17 mg; Sodium 506 mg; Carbohydrate 34 g; Fiber 8 g; Protein 12 g
Try toasting pasta before you make a noodle soup: Cook the dry pasta in oil until golden, then add the other ingredients. The toasted noodles will add a great nutty flavor.
SERVES 4
ACTIVE: 20 min
TOTAL: 30 min
3 tablespoons extra-virgin olive oil
4 ounces spaghetti, broken into small pieces
1 carrot, thinly sliced
2 cloves garlic, chopped
1 teaspoon ground cumin
¼ teaspoon ground cinnamon
¾ cup chopped fresh cilantro
4 cups low-sodium chicken broth
1 15-ounce can chickpeas, drained and rinsed
1 15-ounce can diced tomatoes
Kosher salt and freshly ground pepper
1 pound skinless, boneless chicken breasts, thinly sliced
1. Heat the olive oil in a large pot over medium-high heat. Add the spaghetti and cook, stirring, until lightly toasted, about 2 minutes. Add the carrot, garlic, cumin, cinnamon and half of the cilantro; cook, stirring, until the spices are toasted, about 1 minute. Add the chicken broth, chickpeas, diced tomatoes, 1 cup water, and salt and pepper to taste. Cover and bring to a simmer, then reduce the heat to medium low and cook until the spaghetti is just tender, about 8 more minutes.
2. Season the chicken with salt and pepper and add it to the soup. Simmer until cooked through, about 2 minutes. Add the remaining cilantro and season with salt and pepper.
Per serving: Calories 495; Fat 15 g (Saturated 2 g); Cholesterol 91 mg; Sodium 281 mg; Carbohydrate 45 g; Fiber 7 g; Protein 42 g
Coconut milk often separates in the can. Empty the liquid and solids into a bowl and whisk until smooth before you add it to the soup.
SERVES 4
ACTIVE: 25 min
TOTAL: 35 min
1 tablespoon vegetable oil
3 stalks celery, sliced
4 ounces shiitake mushrooms, stemmed and sliced
1 tablespoon curry powder
4 cups low-sodium chicken broth
1 cup coconut milk
1 tablespoon fish sauce, plus more to taste
4 ounces green beans, roughly chopped
1 red bell pepper, chopped
1 pound frozen Asian-style dumplings or pot stickers
Juice of 1 lime, plus wedges for serving
Kosher salt
Sliced scallions, for topping
1. Heat the vegetable oil in a large pot over medium-high heat. Add the celery, mushrooms and curry powder; cook, stirring, until the curry powder is toasted, 1 to 2 minutes. Add the chicken broth, coconut milk, 1 tablespoon fish sauce and 1 cup water and bring to a simmer.
2. Add the green beans and bell pepper to the pot, reduce the heat to medium low and simmer until the vegetables are crisp-tender, about 3 minutes. Add the dumplings and cook until tender, about 4 minutes. Stir in the lime juice. Season the soup with salt and add more fish sauce to taste. Top with sliced scallions and serve with lime wedges.
Per serving: Calories 400; Fat 26 g (Saturated 15 g); Cholesterol 50 mg; Sodium 914 mg; Carbohydrate 28 g; Fiber 5 g; Protein 18 g
Instead of browning meatballs in oil, cook them right in a sauce or stew. They’ll absorb tons of flavor.
Gluten-Free
SERVES 4
ACTIVE: 30 min
TOTAL: 35 min
2 tablespoons extra-virgin olive oil
1 large onion, chopped
5 cloves garlic, minced
Kosher salt
1 teaspoon smoked paprika
1 cup sliced small carrots
2 14-ounce cans low-sodium diced fire-roasted tomatoes
2 cups low-sodium chicken broth
1 15-ounce can chickpeas, drained and rinsed
1¼ pounds lean ground turkey
¾ cup fresh parsley, chopped, plus more for topping
Freshly ground pepper
1. Heat the olive oil in a large skillet over medium-high heat. Add the onion, garlic and a pinch of salt and cook, stirring occasionally, until soft, about 5 minutes. Transfer half of the mixture to a large bowl.
2. Add the paprika and carrots to the remaining onion mixture in the skillet and cook 1 minute. Add the tomatoes, chicken broth and chickpeas; bring to a rapid simmer and cook, stirring occasionally, until slightly thickened, about 6 minutes.
3. Meanwhile, add the ground turkey, parsley, 1 teaspoon salt and ¼ teaspoon pepper to the bowl with the reserved onion mixture and mix with your hands. Form the turkey mixture into about 20 meatballs. Place the meatballs in the skillet with the tomato mixture and simmer, turning once, until cooked through, about 7 minutes. Season with pepper and top with parsley.
Per serving: Calories 458; Fat 18 g (Saturated 4 g); Cholesterol 81 mg; Sodium 1,234 mg; Carbohydrate 36 g; Fiber 8 g; Protein 38 g
Sweet potatoes are packed with fiber, potassium and vitamin A—and they cook perfectly in the slow cooker.
Vegetarian | Gluten-Free
SERVES 4
ACTIVE: 25 min
TOTAL: 8 hr 25 min
1 large sweet potato, peeled and diced
3 medium carrots, cut into ½-inch pieces
3 stalks celery, cut into ½-inch pieces
2 leeks (white and light green parts only), halved lengthwise and cut into ½-inch pieces
¾ cup dried yellow or red lentils, picked over and rinsed
1 4-inch piece ginger, peeled and finely grated
1 teaspoon curry powder
Kosher salt
1 tablespoon unsalted butter
2 cloves garlic, thinly sliced
Juice of ½ lemon
½ cup chopped fresh cilantro
1. Combine the sweet potato, carrots, celery, leeks, lentils, ginger, ¾ teaspoon curry powder and 1 teaspoon salt in a 4-to-6-quart slow cooker. Add 6 cups water and stir, then cover and cook on low, undisturbed, 8 hours.
2. Stir the soup vigorously with a whisk to make a rough puree. Thin with hot water, if desired.
3. Melt the butter in a small skillet over medium-high heat. Add the garlic and the remaining ¼ teaspoon curry powder and cook until the curry powder is slightly toasted, about 1 minute. Stir the curry mixture into the soup and add the lemon juice, cilantro, and salt to taste.
Per serving: Calories 257; Fat 4 g (Saturated 2 g); Cholesterol 8 mg; Sodium 580 mg; Carbohydrate 45 g; Fiber 10 g; Protein 12 g
Make smoked paprika your secret ingredient: It brings out the flavor of the bacon without adding extra fat.
SERVES 4
ACTIVE: 40 min
TOTAL: 40 min
2 tablespoons unsalted butter
½ teaspoon smoked paprika
1½ cups cubed crusty bread
4 slices bacon, chopped
2 large leeks (white and light green parts only), thinly sliced
2 cloves garlic, chopped
4 cups low-sodium chicken broth
2 medium russet potatoes, peeled and cut into ½-inch pieces
Kosher salt and freshly ground pepper
½ cup heavy cream
1½ cups frozen peas (do not thaw)
¼ cup chopped fresh parsley
1. Preheat the oven to 400˚. Make the croutons: Melt 1 tablespoon butter, then mix with the paprika in a bowl. Add the bread cubes and toss. Spread on a baking sheet and bake until golden, 8 to 10 minutes.
2. Meanwhile, cook the bacon in a large saucepan over medium heat until crisp, about 8 minutes. Transfer with a slotted spoon to a paper towel–lined plate. Discard all but about 1 tablespoon fat from the pan. Add the remaining 1 tablespoon butter, then add the leeks and garlic; cover and cook until soft, about 5 minutes. Add the chicken broth, 2 cups water, the potatoes and ¼ teaspoon each salt and pepper; cover and bring to a boil over high heat. Reduce the heat to medium and simmer, partially covered, until the potatoes are tender, about 10 minutes.
3. Puree half of the soup in a blender (remove the filler cap to let steam escape), then return to the pot. Add the cream and bring to a simmer. Add the peas and cook until tender, about 3 minutes. Season with salt and pepper. Serve topped with the croutons, bacon and parsley.
Per serving: Calories 446; Fat 25 g (Saturated 13 g); Cholesterol 91 mg; Sodium 555 mg; Carbohydrate 42 g; Fiber 6 g; Protein 15 g
Dried beans hold up well in a slow cooker: They soften but still keep their shape. Canned beans can get mushy.
Vegetarian | Gluten-Free
SERVES 4
ACTIVE: 25 min
TOTAL: 8 hr 35 min
3 tablespoons extra-virgin olive oil
1 medium onion, thinly sliced
2 cloves garlic, sliced
2 tablespoons tomato paste
¼ teaspoon red pepper flakes
1½ cups dried chickpeas, rinsed
1 pound butternut squash, peeled and cut into large pieces
1 bunch Swiss chard, leaves and stems separated and roughly chopped
1 piece parmesan cheese rind, plus grated parmesan for topping (optional)
Kosher salt and freshly ground pepper
Crusty bread, for serving (optional)
1. Heat the olive oil in a large skillet over medium-high heat. Add the onion and garlic and cook until the onion is soft and golden brown, 4 to 5 minutes. Stir in the tomato paste and red pepper flakes and cook 1 minute. Stir in ½ cup water, scraping up any browned bits. Transfer the contents of the skillet to a 6-quart slow cooker.
2. Add the chickpeas, squash, chard stems (not the leaves), the parmesan rind, 2 teaspoons salt and 7 cups water to the slow cooker. Stir, then cover and cook on low, 8 hours.
3. Just before serving, lift the lid and stir in the chard leaves; cover and continue cooking 10 more minutes. Season with salt and pepper and stir to slightly break up the squash. Discard the parmesan rind. Ladle the stew into bowls; top with grated parmesan and serve with bread.
Per serving: Calories 428; Fat 15 g (Saturated 2 g); Cholesterol 0 mg; Sodium 1,250 mg; Carbohydrate 63 g; Fiber 17 g; Protein 18 g
Turn veggies into chips—no frying required.
RED CABBAGE CHIPS: Cut away any large white ribs from 8 red cabbage leaves. Tear the leaves into 1½-inch pieces. Working in batches, arrange the cabbage pieces in a single layer on a flat microwave-safe plate coated with cooking spray. Mist with cooking spray, then sprinkle with salt and mustard powder. Microwave until slightly browned, about 5 minutes. Transfer the chips to a rack to cool. If they’re still soft, microwave 30 more seconds.
EGGPLANT CHIPS: Line a baking sheet with a silicone mat; coat generously with cooking spray. Slice a firm Japanese eggplant 1⁄16 to ⅛ inch thick using a mandoline. Arrange on the baking sheet in a single layer; coat with cooking spray and sprinkle with salt. Bake at 250˚, 50 minutes, rotating the baking sheet halfway through. Flip the slices; continue baking until browned, 20 more minutes. Transfer the chips to a rack to cool.Cut the chard stems into ½-inch pieces and the leaves into 1-inch pieces; keep separate.
ZUCCHINI CHIPS: Line a baking sheet with a silicone mat; coat generously with cooking spray. Slice 1 small zucchini 1⁄16 to ⅛ inch thick using a mandoline. Arrange on the baking sheet in a single layer; coat with cooking spray and sprinkle with salt. Bake at 250˚, 50 minutes, rotating the baking sheet halfway through. Flip the slices; continue baking until browned, 30 to 40 more minutes. Transfer the chips to a rack to cool.
TOMATO CHIPS: Slice 1 tomato about 1⁄16 inch thick with a serrated knife; pat dry with paper towels (discard the end pieces). Sprinkle with salt and let sit 15 minutes, then blot dry with paper towels. Arrange in a single layer on a flat microwave-safe plate coated with cooking spray. Mist with cooking spray, then microwave until they start drying out, about 6 minutes. Carefully flip; microwave until stiff and mostly dry, 30 seconds to 1 minute. Transfer the chips to a rack to cool.
ACORN SQUASH CHIPS: Line 2 baking sheets with silicone mats. Quarter 1 acorn squash and scoop out the seeds. Slice the squash quarters crosswise about 1⁄16 inch thick using a mandoline. Drizzle with olive oil and toss; arrange on the baking sheets in a single layer and sprinkle with salt. Bake at 250˚, 50 minutes, rotating the baking sheets halfway through. Flip the slices and continue baking until browned, about 15 more minutes. Transfer the chips to a rack to cool.