CHAPTER ELEVEN

Soups and Stews

Creamy Broccoli Soup

SERVES 6

Broccoli has been the subject of more than three hundred different scientific studies of cancer-fighting foods. This super food has unique detoxifying and anti-inflammatory properties that have great potential for future cancer-prevention therapies. In fact, eating as little as half a cup of broccoli a day could reduce your risk of developing cancer. Broccoli is also a superb source of vitamin C and vitamin K.

1 TEASPOON EXTRA-VIRGIN OLIVE OIL

1 SWEET ONION, CHOPPED

1 TEASPOON MINCED GARLIC

3 HEADS BROCCOLI, CUT INTO FLORETS

2 WHITE POTATOES, PEELED AND ROUGHLY CHOPPED

8 CUPS LOW-FAT, LOW-SODIUM VEGETABLE OR CHICKEN BROTH

½ TEASPOON GRATED NUTMEG

½ CUP NONFAT PLAIN GREEK YOGURT

FRESHLY GROUND BLACK PEPPER

1. In a large pot over medium heat, add the oil, onion, and garlic. Sauté until the onion and garlic are translucent, 3 to 4 minutes.

2. Add two-thirds of the broccoli florets, potatoes, broth, and nutmeg.

3. Over high heat, bring the soup to a boil. Reduce the heat to medium-low and simmer until the vegetables are tender, about 20 minutes.

4. Working in batches if necessary, pour the soup into a food processor or blender and puree until smooth, or puree in the pot with an immersion (handheld stick) blender. Stir in the yogurt.

5. Fill a pot two-thirds full of water and bring it to a boil over medium-high heat. Blanch the remaining one-third of the broccoli florets until al dente. Drain the florets well and add them to the soup.

6. Season with the pepper and serve piping hot.

Sunny Carrot Squash Soup

SERVES 6

This truly happy-looking soup should bring a smile to your face when you eat it. Its vibrant color is perfectly complemented by the heat of the freshly grated ginger. Before grating the ginger, peel off the tough outer skin; afterward, wash your hands thoroughly. If you want even hotter flavor, wait to add the ginger until there are only about fifteen minutes of cooking time left.

1 SWEET ONION, CHOPPED

1 TEASPOON MINCED GARLIC

1 TEASPOON EXTRA-VIRGIN OLIVE OIL

8 CUPS LOW-SODIUM VEGETABLE STOCK

2 CARROTS, PEELED AND DICED

1 BUTTERNUT SQUASH, PEELED, SEEDED, AND DICED

3 APPLES, PEELED, CORED, AND DICED

1 TEASPOON GROUND CINNAMON

1 TEASPOON GROUND NUTMEG

1 TABLESPOON FRESH GRATED GINGER ROOT

FRESHLY GROUND BLACK PEPPER

1. In a large stock pot over medium heat, sauté the onions and garlic in the oil until they are translucent, about 5 minutes.

2. Add the stock, carrots, squash, apples, cinnamon, nutmeg, and ginger.

3. Over high heat, bring the soup to a boil, then turn the heat down to medium-low and simmer for 60 minutes, or until the vegetables are tender.

4. Working in batches, puree the soup in a blender or food processor until smooth, or puree in the pot with an immersion (handheld stick) blender.

5. Return the soup to the pot and reheat, stirring and seasoning with the pepper. Serve piping hot.

Rustic Quinoa and Bean Soup

SERVES 6

This soup can be enjoyed at any time of the year, but it has a rib-sticking heartiness that is especially wonderful on crisp fall days. You might think the texture of the tiny quinoa would get lost in soup, but this soup isn’t cooked very long, so each ingredient retains its individuality. If you’re going to freeze a batch, leave the spinach out until you reheat it so that the gorgeous green color isn’t lost.

1 TEASPOON CANOLA OIL

1 SWEET ONION, CHOPPED

1 TABLESPOON MINCED GARLIC

4 CELERY STALKS, CHOPPED

1 CARROT, PEELED AND DICED

1 TEASPOON GROUND CUMIN

1 TEASPOON GROUND CORIANDER

⅓ CUP DRY QUINOA, RINSED AND PICKED OVER

6 CUPS LOW-FAT, LOW-SODIUM VEGETABLE BROTH

1 (14.5-OUNCE) CAN NO-SALT DICED TOMATOES

2 CUPS DRAINED AND RINSED SODIUM-FREE CANNED WHITE KIDNEY BEANS

2 CUPS SHREDDED BABY SPINACH

1. Heat the oil in a large saucepan over medium heat and sauté the onion, garlic, celery, and carrot for 3 minutes.

2. Add the cumin, coriander, and quinoa and cook for 2 more minutes.

3. Pour in the broth and tomatoes and bring to a boil.

4. Reduce the heat to medium-low and simmer until the quinoa is cooked, about 15 minutes.

5. Stir in the beans and spinach. Cook until the beans are hot and the spinach is wilted, 2 to 3 minutes.

6. Serve immediately.

Old-Fashioned Vegetable Soup

SERVES 6

This simple soup made of everyday ingredients might well have graced your grandmother’s stove. The thyme, which poet Rudyard Kipling wrote “smells like dawn in paradise,” is a fragrant last-minute addition, the scent of which will call people to the table without prodding.

1 TEASPOON EXTRA-VIRGIN OLIVE OIL

1 SWEET ONION, FINELY CHOPPED

1 TEASPOON MINCED GARLIC

3 CELERY STALKS WITH LEAVES, FINELY CHOPPED

2 CARROTS, PEELED AND FINELY CHOPPED

8 CUPS LOW-SODIUM VEGETABLE STOCK

1 YAM, PEELED AND DICED

1 (14.5-OUNCE) CAN NO-SALT DICED TOMATOES

2 CUPS 1-INCH GREEN BEAN PIECES

1 (15-OUNCE) CAN SODIUM-FREE WHITE NAVY BEANS, DRAINED AND RINSED

2 TABLESPOONS CHOPPED FRESH THYME

FRESHLY GROUND BLACK PEPPER

1. In a large stock pot over medium heat, heat the oil and sauté the onions, garlic, celery, and carrots for 3 to 4 minutes.

2. Add the stock, yam, and tomatoes. Bring the soup to a boil, then turn down the heat and simmer for 60 minutes, or until the vegetables are tender.

3. Add the green beans, navy beans, and thyme and simmer an additional 3 to 4 minutes.

4. Season with the black pepper and serve piping hot.

Irish Bean and Cabbage Soup

SERVES 6

Pure peasant food, this soup can provide energy for even the most strenuous days. The humble cabbage is a great source of vitamins C and K, folate, and cancer-preventing antioxidants. Never buy pre-shredded or pre-cut cabbage—once it’s cut, it starts to lose its vitamin C. Go for a whole head instead, choosing one that’s firm, heavy, shiny, and free of blemishes or cracks.

1 TEASPOON CANOLA OIL

1 SWEET ONION, CHOPPED

1 TABLESPOON MINCED GARLIC

3 CELERY STALKS WITH THEIR LEAVES, CHOPPED

1 HEAD GREEN CABBAGE, CORED AND CHOPPED FINE

2 YUKON GOLD POTATOES, PEELED AND DICED

2 CARROTS, PEELED AND SLICED INTO DISKS

1 TEASPOON DRIED THYME

1 TEASPOON DRIED OREGANO

8 CUPS LOW-FAT, LOW-SODIUM VEGETABLE BROTH

1 (14.5-OUNCE) CAN SODIUM-FREE DICED TOMATOES

1 (15-OUNCE) CAN NO-SALT WHITE NAVY BEANS, DRAINED AND RINSED

FRESHLY GROUND BLACK PEPPER

1. In a large saucepan over medium heat, heat the oil and sauté the onions, garlic, celery, cabbage, potatoes, and carrots for about 10 minutes.

2. Stir the herbs, broth, and tomatoes into the pot and bring the soup to a boil.

3. Reduce the heat to medium-low and simmer the soup until the vegetables are tender, about 20 minutes.

4. Add the beans and simmer for 5 more minutes.

5. Season with the pepper and serve immediately.

Roasted Pepper and Lentil Soup

SERVES 8

This isn’t a soup you can whip together in half an hour, unless you roast your peppers ahead of time and store them in your fridge. Some people have an intolerance to bell peppers (which can result in minor to severe reactions) and might want to avoid this soup. But if you can eat peppers, go for it: they contain almost 200 percent of the RDA of vitamin C and are a great source of vitamin A, vitamin B6, and folate.

6 RED BELL PEPPERS, CUT IN HALF AND SEEDED

6 YELLOW BELL PEPPERS, CUT IN HALF AND SEEDED

1 SWEET ONION, CHOPPED

3 GARLIC CLOVES, LIGHTLY CRUSHED

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL

FRESHLY GROUND BLACK PEPPER

1 (6-OUNCE) CAN LOW-SODIUM TOMATO PASTE

8 CUPS LOW-SODIUM VEGETABLE STOCK

1 CARROT, PEELED AND DICED

2 CELERY STALKS, DICED

2 CUPS LENTILS, DRAINED AND RINSED

4 TABLESPOONS LOW-FAT PLAIN GREEK YOGURT

2 TABLESPOONS CHOPPED FRESH BASIL

1. Preheat the oven to 350°F.

2. Line a large baking sheet with foil and arrange the bell peppers, onion, and garlic on it. Drizzle the vegetables with the oil and season with the black pepper. Roast for 20 minutes, or until the vegetables are soft.

3. Remove the vegetables from the oven and allow them to cool enough to be handled.

4. Puree the vegetables in a food processor or blender until smooth.

5. In a large stockpot over medium-high heat, bring the puree, tomato paste, stock, carrots, and celery to a boil.

6. Reduce the heat to medium-low and simmer the soup until the vegetables are tender, about 30 minutes.

7. Stir in the lentils and simmer an additional 5 minutes.

8. Season with the black pepper and serve topped with the yogurt and fresh basil.

Turkey Split Pea Soup

SERVES 6

Turkey isn’t the first thing that comes to mind when people think of pea soup; more often it’s ham or bacon. But turkey combines beautifully with the peas and the thick heartiness of this soup. When possible, use an organic, pasture-raised bird that’s free of antibiotics and steroids; its meat is cleaner and more nutritious.

1 TEASPOON EXTRA-VIRGIN OLIVE OIL

1 SWEET ONION, CHOPPED

1 TEASPOON MINCED GARLIC

8 CUPS LOW-SODIUM VEGETABLE STOCK

3 CUPS DRY SPLIT PEAS, RINSED AND PICKED OVER

4 CELERY STALKS WITH THEIR LEAVES, CHOPPED

3 CARROTS, PEELED AND DICED

2 POTATOES, PEELED AND DICED

2 BAY LEAVES

2 TEASPOONS CHOPPED FRESH THYME

1 CUP DICED, LEAN TURKEY BREAST

FRESHLY GROUND BLACK PEPPER

1. In a large soup pot over medium-high heat, heat the oil and sauté the onion and garlic until translucent, about 5 minutes.

2. Add the stock and peas. Bring to a boil, then reduce the heat to medium-low.

3. Simmer for 2 hours, then add the remaining vegetables, bay leaves, and thyme.

4. Simmer another 60 minutes, or until the peas and vegetables are soft. Add the turkey and heat until it’s warmed through. Remove the bay leaves.

5. Season with the pepper and serve piping hot.

Lentil and Sweet Potato Stew

SERVES 6

Yams and sweet potatoes are often thought to be the same thing, but they’re not—they’re not even related! Yams are a dark, tough-skinned tuber from a tropical vine, while sweet potatoes, a root, have a lighter color and thinner skin. Almost anything labeled a “yam” in your supermarket is actually a sweet potato, so that’s what’s called for in this recipe. They’re astronomically high in the powerful antioxidant beta-carotene as well as vitamin A.

1 TEASPOON EXTRA-VIRGIN OLIVE OIL

1 SWEET ONION, FINELY DICED

2 TEASPOONS MINCED GARLIC

3 CELERY STALKS, DICED

4 CUPS VEGETABLE STOCK

3 SWEET POTATOES, PEELED AND CUT INTO 1-INCH CUBES

3 CARROTS, PEELED AND DICED

1 RED BELL PEPPER, SEEDED AND DICED

1 (6-OUNCE) CAN LOW-SODIUM TOMATO PASTE

2 CUPS DRY RED LENTILS, RINSED AND PICKED OVER

½ TEASPOON DRIED THYME

½ TEASPOON DRIED BASIL

½ TEASPOON GROUND CUMIN

½ TEASPOON GROUND CORIANDER

FRESHLY GROUND BLACK PEPPER

1. In a large saucepan over medium heat, heat the oil and sauté the onion, garlic, and celery until soft, about 5 minutes.

2. Add the stock, sweet potato, carrots, bell pepper, tomato paste, lentils, and herbs, and bring to a boil.

3. Reduce the heat to medium-low and simmer the stew until the sweet potatoes are tender and the flavors are mellow, about 60 minutes.

4. Season with the black pepper and serve hot.

Tomato Chicken Stew

SERVES 6

This stew bursts with many flavors and textures, with the rich taste of tomato at the forefront. The sun-dried tomatoes make for a complex flavor profile and add nutrition, especially if you use homemade Balsamic Roasted Tomatoes (see recipe in chapter 10). Since tomatoes lose their moisture quickly, drying them is a very good way to preserve their goodness.

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL

4 SKINLESS, BONELESS CHICKEN BREASTS, CUT INTO 2-INCH PIECES

1 ONION, CHOPPED

1 TABLESPOON MINCED GARLIC

1 RED BELL PEPPER, SEEDED AND SLICED THINLY

1 YELLOW BELL PEPPER, SEEDED AND SLICED THINLY

1 CARROT, PEELED AND SLICED INTO THIN DISKS

2 CELERY STALKS, CHOPPED

FRESH JUICE AND RIND OF 1 LEMON

1 CUP LOW-SODIUM CHICKEN STOCK

3 TOMATOES, COARSELY CHOPPED

½ CUP CHOPPED SUN-DRIED OR OVEN-ROASTED TOMATOES

2 TABLESPOONS CHOPPED FRESH BASIL

FRESHLY GROUND BLACK PEPPER

1. Preheat a large skillet over medium heat.

2. Add the oil and chicken, and sauté until lightly browned, 3 to 5 minutes. Transfer the chicken to a large saucepan and set aside.

3. Drain the excess fat from the skillet and add the onion, garlic, peppers, carrot, and celery. Sauté over medium heat until the vegetables are tender, about 5 minutes.

4. Transfer the vegetables and their juices to the saucepan with the chicken. Add the lemon juice and rind, stock, and tomatoes. Bring the stew to a boil, then reduce heat to medium-low.

5. Cover and simmer for 60 minutes, stirring occasionally.

6. Add the basil and season with the black pepper; cook for another 5 minutes.

7. Serve immediately.

Fish Fennel Stew

SERVES 6

The best kind of fish for this stew is a firm, white fish that’s not too oily: halibut, snapper, grouper, and cod are good choices. These fish don’t have a strong flavor, which makes this stew perfect for people who don’t usually like fish. Ask your fishmonger for boneless cuts, and then check them yourself at home so you don’t end up with dangerous fish bones in your food.

6 TOMATOES, CHOPPED

2 CUPS LOW-FAT, LOW-SODIUM CHICKEN BROTH

1 POUND BONELESS, SKINLESS FISH, CUT INTO 1-INCH PIECES

EXTRA-VIRGIN OLIVE OIL FOR THE SKILLET

1 SWEET ONION, CHOPPED

3 CELERY STALKS, CHOPPED

½ FENNEL BULB, CUT INTO THIN STRIPS

2 TEASPOONS MINCED GARLIC

1 TEASPOON RED CHILI FLAKES

1 TABLESPOON CHOPPED FRESH THYME

1. In a large saucepan over medium-high heat, stir together the tomatoes and broth and bring to a boil.

2. Reduce the heat to medium-low and simmer for 5 minutes. Add the fish to the broth mixture and leave at a simmer.

3. In a large skillet over medium heat, heat the oil and sauté the onion, celery, fennel, garlic, and chili flakes until the vegetables have softened, about 10 minutes.

4. Transfer the vegetables to the pot with the fish broth, turn the heat up to medium-high, and cook until the liquid thickens and the fish is cooked, about 15 minutes.

5. Serve topped with the thyme and season to taste.