Nothing beats homemade chicken soup, but there are a couple of tricks to making a truly satisfying pot. First, use chicken thighs, as chicken breast tends to toughen and dry out with long simmering. Also, the rice should be cooked separately. If cooked directly in the soup, it will soak up too much of the broth and make a very thick soup. (This is true if you want to substitute noodles for the rice, too.) Boiling the brown rice like pasta takes a lot of the guesswork out of the process.
MAKES 8 SERVINGS
⅔cup brown rice
1 tablespoon canola oil
1½ pounds boneless, skinless chicken thighs, excess fat trimmed, cut into bite-sized pieces
2 medium leeks, white and pale green parts only, chopped and well rinsed (2 cups), or 1 large yellow onion, chopped
2 medium carrots, cut into ½-inch dice
2 large celery ribs, cut into ½-inch dice
1 quart Homemade Chicken Broth (here) or canned low-sodium chicken broth
2 cups water
2 tablespoons finely chopped fresh parsley
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
¼ teaspoon dried thyme
1 bay leaf
Bring a medium saucepan of lightly salted water to a boil over high heat. Add the rice and reduce the heat to medium-low. Cook at a low boil until the rice is tender, about 40 minutes. Drain in a wire sieve, rinse under cold water, and set aside.
Meanwhile, heat the oil in a large pot over medium-high heat. In two batches, add the chicken and cook, stirring occasionally, until lightly browned, about 6 minutes. Transfer to a plate.
Add the leeks, carrots, and celery to the pot. Reduce the heat to medium and cover. Cook, occasionally uncovering and stirring with a wooden spoon, loosening the browned bits in the bottom of the pot with the spoon, until the vegetables soften, about 5 minutes. Return the chicken to the pot. Add the broth and water and bring to a boil over high heat, skimming off any foam that rises to the surface. Stir in the parsley, salt, pepper, thyme, and bay leaf. Return the heat to medium-low and simmer, uncovered, until the chicken is tender and opaque when pierced with the tip of a sharp knife, about 40 minutes.
Stir in the brown rice and cook until heated through, about 5 minutes. Discard the bay leaf. Ladle into bowls and serve hot.
NUTRITIONAL ANALYSIS
(1 serving: 1¼ cups) 208 calories, 20 g protein, 18 g carbohydrates, 6 g fat, 2 g fiber, 71 mg cholesterol, 540 mg sodium, 475 mg potassium. Food groups: 1 whole grain, 3 ounces meat, ½ vegetable.
Asparagus, peas, and leeks are the vegetables that give this chicken soup a lighter profile than other versions. Finish off each serving with a dollop of sour cream—just a tablespoon will do a lot to enrich the soup.
MAKES 8 SERVINGS
1 tablespoon olive oil
1½ pounds boneless, skinless chicken thighs, excess fat trimmed, cut into bite-sized pieces
1 large leek, white and pale green parts only, chopped (1 cup)
1 quart Homemade Chicken Broth (here) or canned low-sodium chicken broth
1 quart water
2 large red-skinned potatoes, scrubbed but unpeeled, cut into ½-inch pieces
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 pound asparagus, woody stems discarded, cut into 1-inch lengths
1 cup thawed frozen peas
8 tablespoons light sour cream, for serving
Heat the oil in a pot over medium-high heat. In two batches, add the chicken and cook, stirring occasionally, until lightly browned, about 6 minutes. Transfer to a plate.
Add the leek to the pot and cook, stirring occasionally, until softened, about 3 minutes. Add the broth and stir, loosening the browned bits in the bottom of the pot with a wooden spoon. Return the chicken to the pot, then stir in the water, potatoes, salt, and pepper and bring to a boil over high heat, skimming off any foam that rises to the surface.
Reduce the heat to medium-low. Simmer until the chicken is tender and opaque when pierced with the tip of a sharp knife, about 40 minutes. During the last 5 minutes, stir in the asparagus and peas.
Ladle into soup bowls, top each serving with 1 tablespoon of sour cream, and serve hot.
NUTRITIONAL ANALYSIS
(1 serving: 1¼ cups) 222 calories, 23 g protein, 17 g carbohydrates, 7 g fat, 3 g fiber, 75 mg cholesterol, 400 mg sodium, 725 mg potassium. Food groups: 3 ounces meat, 1 starchy vegetable, ½ vegetable.
Every country has its own version of chicken soup. Here is the Mexican rendition, chunky with vegetables and chicken and topped with crunchy baked tortilla strips.
MAKES 8 SERVINGS
Baked Tortilla Strips
Olive oil in a pump sprayer
3 (6-inch) corn tortillas, cut into strips about ½ inch wide and 1 inch long
Soup
1 tablespoon olive oil
1½ pounds boneless, skinless chicken thighs, excess fat trimmed, cut into bite-sized pieces
1 medium yellow onion, chopped
1 medium red bell pepper, cored and cut into ½-inch dice
1 large zucchini, trimmed and cut into ½-inch dice
2 cloves garlic, minced
1 jalapeño, seeded and finely chopped
3 cups Homemade Chicken Broth (here) or canned low-sodium chicken broth
3 cups water
1 (14.5-ounce) can no-salt-added diced tomatoes with juice, undrained
1 cup fresh or thawed frozen corn kernels
2 tablespoons chopped fresh cilantro, plus more for serving
Lime wedges, for serving
To make the tortilla strips: Preheat the oven to 400°F. Spray a rimmed baking sheet with oil. Spread the tortilla strips on the baking sheet and spray with oil. Bake, stirring occasionally, until crisp and golden brown, 7 to 10 minutes. Let cool.
To make the soup: Heat the oil in a large pot over medium-high heat. In two batches, add the chicken and cook, stirring occasionally, until lightly browned, about 6 minutes. Add the onion, red pepper, zucchini, garlic, and jalapeño and reduce the heat to medium. Cook, stirring occasionally, until the onion softens, about 5 minutes.
Stir in the broth, scraping up the browned bits in the bottom of the pot with a wooden spoon. Stir in the water and tomatoes with their juice and bring to a boil over high heat. Reduce the heat to medium-low. Simmer until the chicken is opaque in the center when pierced with the tip of a sharp knife, about 35 minutes. During the last 5 minutes, stir in the corn and the 2 tablespoons cilantro.
Ladle into soup bowls and sprinkle each serving with about 1 tablespoon of tortilla chips and additional cilantro. Serve hot with the lime wedges for squeezing into the soup as desired.
NUTRITIONAL ANALYSIS
(1 serving: 1¼ cups) 194 calories, 19 g protein, 16 g carbohydrates, 10 g fat, 3 g fiber, 66 mg cholesterol, 387 mg sodium, 297 mg potassium. Food groups: 1 whole grain, 3 ounces meat, ½ vegetable.
When you are in the mood for a rib-sticking soup but are short on time, this is the one to make. Ground sirloin gives up its beefy flavor quickly, and a host of vegetables fills your bowl. It is quite low in sodium but loaded with potassium. If you wish, add 2 cups cooked macaroni during the last 5 minutes of simmering.
MAKES 8 SERVINGS
1 tablespoon vegetable oil
1 large yellow onion, chopped (2 cups)
2 medium carrots, cut into ½-inch dice
2 large celery ribs, cut into ½-inch dice
2 medium parsnips, cut into ½-inch dice
1½ pounds ground sirloin
1 quart Homemade Beef Stock (here) or canned low-sodium beef broth
2 cups water
1 (14.5-ounce) can no-salt-added canned diced tomatoes in juice, undrained
2 tablespoons chopped fresh parsley
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
½ teaspoon dried thyme
1 bay leaf
2 cups cooked macaroni (optional)
Heat the oil in a large pot over medium heat. Add the onion, carrots, celery, and parsnips and cook, stirring occasionally, until the onion is softened, about 5 minutes. Push the vegetables to one side of the pot. Put the beef in the empty side of the pot and cook, occasionally stirring and breaking up the meat with the side of a spoon, until the beef loses its raw look, about 5 minutes. Mix the beef and vegetables.
Stir in the broth, water, tomatoes with their juice, parsley, salt, pepper, thyme, and bay leaf. Bring to a boil over high heat. Reduce the heat to medium-low and simmer until the vegetables are tender, about 20 minutes. Discard the bay leaf. Ladle into bowls and serve hot.
NUTRITIONAL ANALYSIS
(1 serving without macaroni: 1¼ cups) 217 calories, 22 g protein, 17 g carbohydrates, 7 g fat, 4 g fiber, 53 mg cholesterol, 395 mg sodium, 712 mg potassium. Food groups: 3 ounces meat, 3 vegetables.
(1 serving with macaroni: 1½ cups) 272 calories, 24 g protein, 28 g carbohydrates, 7 g fat, 5 g fiber, 53 mg cholesterol, 395 mg sodium, 728 mg potassium. Food groups: 1 grain, 3 ounces meat, 3 vegetables.
Lentil and sausage soup is an Italian classic that everyone should know how to make. This is another wonderful soup that you will be glad you made as a big batch. Don’t add the tomatoes until the lentils are half-done, as the acid in the tomatoes will keep the lentils from softening.
MAKES 15 SERVINGS
1 tablespoon olive oil
1 large yellow onion, chopped (2 cups)
2 medium carrots, chopped
2 medium celery ribs, chopped
4 cloves garlic, minced
1 pound sweet or hot turkey sausage, casings removed
1 pound lentils, sorted, rinsed, and drained
1 quart Homemade Chicken Broth (here) or canned low-sodium chicken broth
1 quart water, plus more as needed
½ teaspoon dried rosemary
1 teaspoon kosher salt
½ teaspoon crushed hot red pepper
1 (14.5-ounce) can no-salt-added diced tomatoes in juice, undrained
2 cups whole-wheat rotini or other tubular pasta
Heat the oil in a large pot over medium heat. Add the onion, carrots, celery, and garlic and cook, stirring occasionally, until softened, about 5 minutes. Add the turkey sausage and cook, stirring occasionally and breaking up the meat with the side of a wooden spoon, until the sausage loses its raw look, about 6 minutes.
Stir in the lentils, broth, water, rosemary, salt, and hot pepper and bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the lentils are softened, about 45 minutes. Add the tomatoes and their juice and simmer until the lentils are tender, adding more hot water as needed to barely cover the lentils, about an additional 45 minutes.
Add enough hot water to cover the lentils by ½ inch and bring to a simmer. Stir in the pasta and cook until the pasta is very tender, about 15 minutes. Ladle into soup bowls and serve hot.
NUTRITIONAL ANALYSIS
(1 serving: 1 cup) 271 calories, 19 g protein, 34 g carbohydrates, 7 g fat, 9 g fiber, 38 mg cholesterol, 618 mg sodium, 369 mg potassium. Food groups: 2 whole grains, 3 ounces meat, 1 vegetable.
This Italian classic gets its name from minestra, which means “big soup” in colloquial Italian. The best minestrone is packed with vegetables, which fits in perfectly with DASH guidelines. Black kale (cavolo nero, also called dinosaur kale) is the authentic green of choice, but any kale or chard will do. The beans add a lot of soluble fiber to this soup, which is great for helping to lower cholesterol.
MAKES 8 SERVINGS
1 tablespoon olive oil
1¼ pounds sweet turkey sausage, casings removed
1 large yellow onion, chopped
2 medium carrots, cut into ½-inch dice
2 medium celery ribs, cut into ½-inch dice
2 medium zucchini, trimmed and cut into ½-inch dice
2 cloves garlic, minced
1 quart Homemade Chicken Broth (here)
2 cups water
1 (14.5-ounce) can no-salt-added diced tomatoes in juice, undrained
1 teaspoon dried oregano
½ teaspoon crushed hot red pepper
1 bay leaf
4 packed cups thinly sliced black kale (wash well and remove tough stems before slicing)
1 (15-ounce) can no-salt-added cannellini beans, drained and rinsed
Heat the oil in a large pot over medium heat. Add the turkey sausage and cook, stirring occasionally and breaking up the sausage with the side of a wooden spoon, until the sausage loses its raw look, about 6 minutes. Add the onion, carrots, celery, zucchini, and garlic and cook, stirring occasionally, until the onion softens, about 5 minutes.
Stir in the broth, water, tomatoes with their juice, oregano, hot pepper, and bay leaf and bring to a boil over high heat. Reduce the heat to medium-low and simmer for 30 minutes. Stir in the kale and beans and simmer until the vegetables are very tender, about 15 minutes more.
Discard the bay leaf. Ladle into soup bowls and serve hot.
NUTRITIONAL ANALYSIS
(1 serving: 1½ cups) 205 calories, 16 g protein, 19 g carbohydrates, 8 g fat, 5 g fiber, 21 mg cholesterol, 659 mg sodium, 703 mg potassium. Food groups: 1 ounce meat, 1 beans, 1 vegetable, 1 fat.
Homemade clam chowder is miles ahead of overly salted and heavily thickened commercial canned soup. You can use freshly shucked clams (available in plastic containers) or thawed frozen clam meat. Clams are naturally salty, so taste your serving and add a pinch of salt only if needed.
MAKES 8 SERVINGS
1 large red-skinned potato (8 ounces), scrubbed but unpeeled, cut into ½-inch cubes
2¼ cups water, divided
1 teaspoon canola oil
2 strips reduced-sodium bacon, cut into 1-inch pieces
1 tablespoon unsalted butter
1 medium onion, chopped
1¾ cups Homemade Chicken Broth (here), or 1 (14.5-ounce) can low-sodium chicken broth
2 cups low-fat (1%) milk
¼ teaspoon dried thyme
¼ teaspoon freshly ground black pepper
2 tablespoons cornstarch
1 cup chopped clams with juice
Bring the potatoes and 2 cups of the water to a boil in a medium saucepan. Reduce the heat and simmer until the potatoes are barely tender, about 15 minutes.
Meanwhile, heat the oil in a large saucepan over medium heat. Add the bacon and cook, flipping the bacon occasionally, until browned, about 5 minutes. Transfer to a cutting board, let cool, and coarsely chop the bacon.
Melt the butter in the large saucepan over medium heat, add the onion, and sauté, stirring occasionally, until softened, about 3 minutes. Return the bacon to the saucepan along with the potatoes and their water, the broth, milk, thyme, and pepper. Bring to a simmer and cook over medium-low heat to blend the flavors, about 10 minutes.
In a small bowl, sprinkle the cornstarch over the remaining ¼ cup water, stir until dissolved, and whisk into the simmering soup. Add the clams and their juice and bring just to a boil. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving: about 1 cup) 120 calories, 9 g protein, 12 g carbohydrates, 4 g fat, 0.7 g fiber, 19 mg cholesterol, 424 mg sodium, 308 mg potassium. Food groups: 1 starchy vegetable, 1 fat, 1 ounce lean meat, 1 dairy.
Cod is a firm fish that takes well to cooking in liquid because it retains its meaty texture. For the base, many soups use bottled clam juice, which has a high sodium content. Low-sodium chicken broth works just as well, as the fish flavors the broth anyway.
MAKES 6 SERVINGS
1 teaspoon canola oil
2 reduced-sodium bacon strips, cut into 1-inch pieces
1 small yellow onion, chopped
2 celery ribs, cut into ½-inch dice
½ large red bell pepper, cored and cut into ½-inch dice
3 tablespoons all-purpose flour
3 cups Homemade Chicken Broth (here) or canned low-sodium chicken broth
1½ cups low-fat (1%) milk
½ teaspoon kosher salt
⅛ teaspoon freshly ground black pepper
Pinch of dried thyme
1 pound skinless cod fillets, cut into bite-sized pieces
2 cups fresh or thawed frozen corn kernels
Chopped fresh parsley, for serving
Heat the oil in a large saucepan over medium heat. Cook the bacon, stirring occasionally, until browned, about 6 minutes. Using a slotted spoon, transfer the bacon to paper towels to drain, leaving the fat in the saucepan.
Add the onion, celery, and red pepper to the saucepan and cook over medium heat, stirring occasionally, until softened, about 5 minutes. Sprinkle in the flour and stir for 30 seconds. Stir in the broth, milk, salt, pepper, and thyme and bring to a simmer. Reduce the heat to medium-low and simmer to blend the flavors, about 15 minutes.
Add the cod, bacon, and corn and cook until the cod is opaque, about 5 minutes. Ladle into soup bowls, sprinkle with the parsley, and serve hot.
NUTRITIONAL ANALYSIS
(1 serving: 1¼ cups) 215 calories, 21 g protein, 23 g carbohydrates, 4 g fat, 3 g fiber, 40 mg cholesterol, 390 mg sodium, 775 mg potassium. Food groups: ½ whole grains, 3 ounces meat, 1 fat.
Manhattan Snapper Chowder has a vegetable-packed tomato base, setting it apart from the Yankee-style creamy chowder. It is important to let the potatoes cook until they are almost tender before adding the tomatoes, or the acids in the latter will inhibit the softening of the former.
MAKES 10 SERVINGS
1 tablespoon olive oil
1 medium yellow onion, chopped
2 medium carrots, cut into ½-inch dice
2 large celery ribs, cut into ½-inch dice
2 large red potatoes (about 1 pound), scrubbed but unpeeled, cut into ½-inch dice
1 quart Homemade Chicken Broth (here) or canned low-sodium chicken broth
2 cups water
½ teaspoon freshly ground black pepper
½ teaspoon dried basil
¼ teaspoon dried thyme
1 bay leaf
2 (14.5-ounce) cans no-salt-added diced tomatoes in juice, undrained
1 pound skinless snapper fillets, cut into bite-sized pieces
Chopped fresh parsley, for serving (optional)
Heat the oil in a large pot over medium heat. Add the onion, carrots, celery, and potatoes and cook, stirring often, until the onions are tender, about 5 minutes. Stir in the broth, water, pepper, basil, thyme, and bay leaf. Bring to a boil over high heat. Reduce the heat and simmer until the potatoes are almost tender, about 15 minutes. Stir in the tomatoes with their juice and simmer until the potatoes are tender, about 10 minutes more.
Add the snapper and cook until opaque, about 3 minutes. Discard the bay leaf. Ladle into bowls, sprinkle with parsley (if using), and serve hot.
NUTRITIONAL ANALYSIS
(1 serving: about 1¼ cups) 143 calories, 14 g protein, 17 g carbohydrates, 2 g fat, 2 g fiber, 96 mg cholesterol, 714 mg sodium, 496 mg potassium. Food groups: 1 starchy vegetable, 1½ ounces meat, ½ vegetable.
Fans of southern cuisine will dig into this soup. Collards have all the health benefits of other cruciferous vegetables and are great sources of vitamins K and A. They are quite sandy, so be sure to wash them well. Many supermarkets now carry precut collards and other greens, but they still must be rinsed before using. Note: This soup is a very good source of soluble fiber, especially from the black-eyed peas. Soluble fiber helps to naturally lower cholesterol.
MAKES 8 SERVINGS
1 tablespoon canola oil
1 (7-ounce) ham steak, cut into bite-sized pieces
1 large yellow onion, chopped
2 cloves garlic, minced
1 quart Homemade Chicken Broth (here)
3 cups water
1 pound sweet potatoes (yams), peeled and cut into ½-inch dice
½ teaspoon salt
½ teaspoon crushed hot red pepper
4 packed cups thinly sliced collard greens (wash well and remove thick stems before slicing)
1 cup frozen black-eyed peas
Heat the oil in a large pot over medium heat. Add the ham and cook, stirring occasionally, until lightly browned, about 3 minutes. Add the onion and garlic and cook, stirring, until the onion softens, about 5 minutes.
Add the broth, water, sweet potatoes, salt, and hot pepper and bring to a boil over high heat. Return the heat to medium and cook at a low boil until the sweet potatoes begin to soften, about 10 minutes. Stir in the collards and black-eyed peas and cook until the greens and sweet potatoes are tender, about 10 minutes longer. Ladle into soup bowls and serve hot.
NUTRITIONAL ANALYSIS
(1 serving: 1¼ cups) 172 calories, 11 g protein, 24 g carbohydrates, 4 g fat, 4 g fiber, 11 mg cholesterol, 547 mg sodium, 440 mg potassium. Food groups: 1 ounce meat, 1½ starchy vegetables.
Chefs rarely add salt to broth because they use it as an ingredient, and the finished dish will be seasoned with salt before serving. Even though there are good commercial broths (or stocks, which are essentially the same thing) for sale, making your own is easy and worthwhile. Refrigerate the stock overnight so the fat can be removed from the surface. Then divide the broth into convenient 1-cup, 2-cup, or 4-cup freezer-safe containers and freeze your batch for months.
MAKES ABOUT 3 QUARTS
3½ pounds chicken wings or backs
1 tablespoon vegetable oil
1 medium yellow onion, chopped
1 medium carrot, chopped
1 medium celery rib, chopped
About 4½ quarts water, divided
4 fresh parsley sprigs
½ teaspoon black peppercorns
¼ teaspoon dried thyme
1 bay leaf
Preheat the oven to 450°F.
Using a cleaver or a heavy knife, chop the wings into pieces between the joints. (Chopping the backs into 2- or 3-inch chunks is optional.) Spread in a large roasting pan. Roast until the wings are nicely browned, about 40 minutes.
Meanwhile, heat the oil in a large stockpot over medium heat. Add the onion, carrot, and celery and cook, stirring occasionally, until softened, about 5 minutes. Using tongs, transfer the wings to the pot.
Pour out any fat in the roasting pan. Place the pan over two burners on high heat and heat until the pan is sizzling. Add 2 cups of the water and bring to a boil, scraping up the browned bits in the pan with a wooden spoon. Pour into the pot and add enough cold water (about 4 quarts) to cover the ingredients by 1 inch. Increase the heat under the pot and bring just to a boil, using a large spoon to skim off any foam that rises to the surface.
Reduce the heat to low. Add the parsley, peppercorns, thyme, and bay leaf. Simmer, uncovered, until the stock is well flavored, at least 2 hours and up to 4 hours.
Place a colander in a very large heatproof bowl. Strain the broth into the bowl, discarding the solids in the colander. Position the bowl of broth into a larger bowl of ice water. Let the broth stand, stirring occasionally, until tepid, about 30 minutes. Remove the bowl from the ice water, place on a kitchen towel, and dry the sides of the bowl. Refrigerate, uncovered, overnight.
Using a spoon, scrape off the fat from the surface of the broth. (The broth can be refrigerated for up to 3 days or transferred to airtight containers and frozen for up to 3 months.)
NUTRITIONAL ANALYSIS
(1 cup) 10 calories, 2 g protein, 0 g carbohydrates, 0 g fat, 0 g fiber, 0 mg cholesterol, 60 mg sodium, 204 mg potassium. Food groups: none.
Variation
Homemade Beef Stock: Substitute 3 pounds of beef soup bones and 1 pound beef shin for the chicken wings.
NUTRITIONAL ANALYSIS
(1 cup) 38 calories, 5 g protein, 0 g carbohydrates, 1 g fat, 0 g fiber, 0 mg cholesterol, 25 mg sodium, 206 mg potassium. Food groups: 1 ounce meat.
Soups and Chowders