Homemade vegetable broth is easy, rich in flavor, and less expensive than the canned or boxed varieties. It’s easy to prepare a big pot of stock and either store in jars in the refrigerator or in Ziploc bags in the freezer.
Makes 12 Servings (serving size: 1 cup)
3 tablespoons olive oil
3 carrots, peeled and cut into sticks
5 celery stalks, sliced into 3-inch pieces
1 large yellow onion (about 1 cup), unpeeled and quartered
1 small celery root (about ½ cup), peeled and chopped in large pieces
7 garlic cloves, peeled
2 small bunches of fresh parsley
5 sprigs fresh thyme
12 black peppercorns
3 fresh or dried bay leaves
8 whole pitted prunes
Salt, to taste
1. Warm the olive oil in a large stock pot over medium heat. Add carrots, celery, onion, celery root, and garlic, stirring to coat in the olive oil. Sauté the vegetables, stirring occasionally, until golden brown, about 10 minutes.
2. Make an herb bundle by wrapping the bay leaves and thyme sprigs in the parsley bunches and then securing the whole bundle with kitchen string. Add the herb bundle to the pot along with peppercorns and prunes. Add enough cold water to cover the contents of the pot (about 16 cups).
3. Bring the broth to a boil and then reduce the heat to the lowest temperature on your range and simmer for about 90 minutes. Do not stir during this slow simmering time.
4. Remove the vegetables from the broth and use for another meal. Strain the broth using a strainer and then again through a fine sieve or cheesecloth.
5. Cool the broth quickly by placing the bowl in a sink filled with ice and water. Gently stir the stock until chilled. Cover and store in the refrigerator for up to one week or in the freezer for six months.
Nutrition (per serving): calories 35; fat 2g (saturated 0g); protein 0g; carbohydrate 4g; sodium 495mg
Soup with a garden salad and a few crackers is a great way to have an easy and balanced meal come together when you’re short on time. This soup can also be a great first course with heavier entrees.
Makes 4 Servings (serving size: about 2 cups)
6½ cups water or Basic Vegetable Broth (page 185)
1 cup pearl barley, white or black
1½ cups onion, coarsely chopped
½ cup celery, thinly sliced
½ cup Shitake mushrooms, sliced
½ cup carrots, thinly sliced
½ red bell pepper, sliced
1½ cups corn kernels, fresh or frozen
3 tablespoons soy sauce, to taste
2 teaspoons garlic cloves, minced
1 tablespoon miso paste
1 teaspoon minced fresh thyme
Salt and pepper, to taste
1. In a small pot over high heat, combine 4 cups water or broth and bring to a boil. Reduce heat to medium, cover, and simmer until barley plumps, about 50 minutes. Drain and set aside.
2. In a large kettle over medium heat, add 6½ cups water or broth, onion, celery, mushrooms, and carrots; cook for 20 minutes, stirring occasionally. Add bell pepper and corn; cook for 10 minutes, stirring occasionally. Reduce heat to low. Extract 1 cup of the clear soup broth.
3. In a small bowl, combine miso with the 1 cup soup broth and mix until smooth. Return miso mixture to kettle and add all remaining ingredients, including cooked barley; stir well. Cover and cook over lowest heat for 10 to 20 minutes and serve.
Nutrition (per serving): calories 153; fat 1g (saturated 0g); protein 5g; carbohydrate 33g; sodium 959mg
Creamy soup without the cream! White beans and a blender do the trick, making this a pleasant addition to your soup recipe collection.
Makes 4 Servings (serving size: about 1½ cups)
1 medium onion, chopped (about ¾ cup)
1 tablespoon olive oil
2 cups Basic Vegetable Broth (page 185)
4 cups broccoli florets
1 cup dried white beans, cooked according to package directions ¼ teaspoon ground allspice
1. In a soup kettle, sauté onions in oil until tender. Add vegetable broth, broccoli, beans, bay leaf, and allspice. Bring to a boil, reduce heat, and simmer for about 20 minutes. Cool and remove bay leaf.
2. In a blender, puree the soup and reheat in the kettle before serving. Store leftovers 1 to 2 days in tightly lidded container in refrigerator. This soup does not freeze well.
Nutrition (per serving): calories 238; fat 4g (saturated 1g); protein 15g; carbohydrate 39g; sodium 33mg
Along with being a deliciously light soup, this flavorful concoction can be used as a sauce for steamed vegetables or in hot rice and pasta dishes.
Makes 2 Servings (serving size: about 1½ cups)
3 small zucchini, ends trimmed, chopped (broccoli or other summer squash can be substituted)
½ cup green onion, green tops, finely chopped (reserve white portion for another use)
2 tablespoons olive oil
2 tablespoons whole-wheat or brown-rice flour
½ teaspoon salt
1½ cups rice milk
Fresh chives, finely chopped, for garnish
1. In a skillet over medium heat, sauté zucchini in 1 tablespoon oil until tender.
2. In a blender or food processor, puree zucchini, green onion, milk, and salt.
3. In the skillet over medium-low heat, mix and cook remaining 1 tablespoon oil and flour for 2 to 3 minutes, stirring with a fork until flour is lightly browned. Reduce heat to low, add zucchini mixture, and stir until hot and well blended with flour mixture (do not boil). Immediately cover and remove from heat; let stand to thicken, stirring occasionally. Add additional rice milk, 1 tablespoon at a time, until desired consistency is achieved.
4. Garnish individual serving with chives. Store leftovers in tightly lidded container in refrigerator for 1 to 2 days. Do not freeze.
Nutrition (per serving): calories 198; fat 14g (saturated 2g); protein 4g; carbohydrate 17g; sodium 589mg
Keeping a pot of noodle soup around is a perfect way to fill in for lunch or to supplement a dinner menu. This recipe is easy to make and it’s packed with vegetable flavor, color, and nutrition.
Makes 10 Servings (serving size: about 1½ cups)
8 cups water or Basic Vegetable Broth (page 185)
1½ cups onion, chopped
¾ cup celery, thinly sliced
¾ cup carrot, thinly sliced
¾ cup parsnip, thinly sliced
2 tablespoons garlic cloves, minced
1½ cups (12 ounces) extra-firm tofu, cubed
6 ounces uncooked whole-grain pasta
2 tablespoons soy sauce or tamari
1½ tablespoons fresh parsley, minced
1 tablespoon fresh dill, minced
½ tablespoon olive oil
Salt and pepper, to taste
1. In a large kettle over medium heat, combine water or broth, onion, carrot, parsnip, celery, and garlic; cook for 20 minutes, stirring occasionally.
2. Add tofu and cook 5 minutes, stirring. Reduce heat to low, add remaining ingredients, and cook, stirring frequently, until pasta is tender, about 8 to 10 minutes.
Nutrition (per serving): calories 134; fat 4g (saturated 1g); protein 9g; carbohydrate 16g; sodium 258mg
Potato soup has been a standby recipe for centuries. It’s easy to make and is good plain or as a base for other flavors you might want to add. Plus, potatoes are one of the best vegetable bargains around!
Makes 6 Servings (serving size: about 1½ cups)
2 pounds white potatoes, unpeeled, steamed until tender, chopped into small cubes
2 teaspoons olive oil
1 medium onion (about ¾ cup), finely chopped
2 to 3 garlic cloves, minced
1 cup Basic Vegetable Broth (page 185)
2½ cups rice or soy milk
1 teaspoon salt
½ teaspoon paprika
Cayenne pepper, several dashes (optional)
Dry (ground) mustard, several dashes (optional)
Green onions or fresh chives, finely chopped, for garnish
1. Warm 2 teaspoons oil in a small kettle over medium heat and sauté onion and garlic until tender. Add broth; simmer and occasionally stir.
2. In a blender, purée 3 cups potatoes with milk, salt, paprika, cayenne, and mustard. Add to kettle, stir, and add reserved potatoes. Simmer over low heat 10 minutes, remove, and let rest 5 minutes. Serve with onion or chive garnish. Refrigerate for 1 to 2 days; do not freeze.
Nutrition (per serving): calories 147; fat 4g (saturated 1g); protein 7g; carbohydrate 23g; sodium 415mg
With a rich color, sweet flavor, and a smooth texture, roasted squash soup is a perfect recipe to serve in a cup as a starter or by the bowl as the main course!
Makes 8 Servings (serving size: about 1½ cups)
1 small winter squash, halved and seeded
1 large yam
1 medium onion (about ¾ cup), chopped
1 cup celery, thinly sliced
2 tablespoons garlic, minced
4½ cups Basic Vegetable Broth (page 185)
2½ cups rice or soy milk
3 tablespoons soy sauce
½ teaspoon curry powder
1 small cinnamon stick
Salt and pepper, to taste (optional)
Sesame seeds, for garnish (optional)
Fresh mint or cilantro, chopped, for garnish (optional)
1. Preheat oven to 375°.
2. On an oiled baking sheet, place squash facedown and cook until tender, about 30 to 35 minutes. Remove and let cool. Scoop squash flesh into a blender and set aside; discard skin.
3. In a 3-quart kettle over medium heat, combine yam, onion, celery, garlic, milk, broth, and cinnamon; cook until yam is tender (about 30 minutes), stirring occasionally. Remove from heat and cool.
4. Remove cinnamon stick, add soy sauce, and stir. Add kettle mixture to blender and puree. Return to kettle over low heat, season to taste, and serve with sesame seed and mint or cilantro garnish.
Nutrition (per serving): calories 89; fat 2g (saturated 0g); protein 4g; carbohydrate 17g; sodium 412mg
Even without the ham that is traditionally part of split pea soup, this soup hits the spot. It’s especially good for a cold winter’s night.
Makes 12 Servings (serving size: about 1½ cups)
2 cups parsnips (about 1 pound), cubed
4 teaspoons olive oil, divided
1½ cups onion, diced
¼ cup celery, diced
¾ cup carrot, cubed
2 tablespoons garlic cloves, minced
1 cup dried green or yellow split peas
8 to 10 cups water and/or Basic Vegetable Broth (page 185)
3 tablespoons soy sauce
1 tablespoon fresh parsley, minced
1 teaspoon salt (optional)
½ teaspoon pepper (optional)
¼ teaspoon red pepper flakes, crushed (optional)
1. Preheat oven to 375°.
2. On an oiled rimmed baking sheet, place parsnips and drizzle with 2 teaspoons oil. Mix well and bake until parsnips are barely soft, about 20 minutes, stirring occasionally to uniformly roast.
3. In a 5-quart kettle over medium heat, add 2 teaspoons oil, onion, celery, carrot, and garlic, and cook 5 minutes, stirring occasionally. Add 6 cups liquid and split peas and cook 20 minutes or until peas are soft. Add remaining liquid slowly; allow mixture to retain heat and peas to absorb moisture.
4. Add all remaining ingredients, including parsnips, and gently simmer over medium-low heat, stirring occasionally for 10 minutes. Reduce heat to low, taste test, and correct seasoning. Serve hot.
Nutrition (per serving): calories 100; fat 2g (saturated 0g); protein 5g; carbohydrate 17g; sodium 267mg
This Barley-Vegetable Stew recipe is easy to follow and assembles quickly. Serve for supper one day and use leftovers for lunch the next day.
Makes 8 Servings (serving size: about 1½ cups)
1 tablespoon olive oil
2 cups onion or leeks, chopped
2 cups potato, diced
1½ cups carrots, diced
1½ cups turnip, diced
3 cups Basic Vegetable Broth (page 185), divided
1½ cups raw winter squash, diced
1 bay leaf
2 teaspoons fresh savory, minced
1 teaspoon fresh thyme, minced
1½ cups cauliflower florets
2 cups fresh or frozen green peas
2 cups pearl barley, cooked according to package directions
Fresh parsley, finely chopped for garnish
Salt, pepper, soy sauce, to taste
1. Warm oil in a skillet over medium heat and sauté onions or leeks until tender. Add potato, carrot, turnip, and 1 cup broth, and bring to a simmer. Reduce heat to low and cook 10 minutes.
2. Add squash, bay leaf, savory, and thyme, and cook for 5 minutes.
3. Stir in cauliflower and 2 cups broth, and cook for 10 minutes.
4. Add peas and barley, and cook for 5 minutes.
5. Remove from heat and let rest for 10 minutes. Serve with parsley garnish and season to taste. Refrigerate, tightly lidded, for 2 to 3 days; does not freeze well.
Nutrition (per serving): calories 296; fat 3g (saturated 0g); protein 9g; carbohydrate 62g; sodium 79mg
This stew can be refrigerated up to seven days and freezes well.
Makes 12 Servings (serving size: about 1½ cups)
2½ cups dried kidney beans, cooked
1 pound fresh carrots, peeled, steam cooked tender, and sliced into bite-size chunks (about 4 cups)
2 to 4 cups water
3 to 5 cups button mushrooms, halved
8 to 10 celery stalks, sliced in bite-size chunks (about 4 cups)
6 medium potatoes (non-baker variety), steam cooked tender, and sliced into bite-size chunks (about 4 cups)
3 cups yellow onion, chopped
3 small zucchini squash, cut in chunks (about 3 cups)
1 cup frozen peas
1 cup frozen corn
2 tablespoons soy sauce
2 tablespoons vegetable broth powder*
3 tablespoons dried parsley (or 6 tablespoons fresh, stemmed and chopped)
1½ teaspoons salt
1 teaspoon dried basil
½ teaspoon paprika
⅛ teaspoon each cayenne pepper, ground cumin, and dried thyme
1. In a large kettle over high heat, bring one-half of water to a boil, reduce heat to medium, and add all other ingredients.
2. Stir occasionally and simmer for 30 minutes, adding more water ½ cup at a time to achieve desired consistency. Serve hot.
Nutrition (per serving): calories 175; fat 1g (saturated 0g); protein 8g; carbohydrate 37g; sodium 518mg
This one-pot meal is so easy it almost cooks itself!
Makes 2 Servings (serving size: 1½ cups)
¾ pound small yellow potatoes (such as Yukon Gold), peeled and cut
lengthwise into quarters (about 1¾ cups)
¾ pound red bell peppers, seeded and cut into pieces the size of potato quarters (about 1–2 cups)
2 tablespoons olive oil
1 medium onion, peeled and sliced (about ¾ cup)
3 garlic cloves, sliced
1 bay leaf
3 slender strips of lemon peel
1 cup Basic Vegetable Broth (page 185)
2 teaspoons jalapeño pepper, finely diced
Cilantro, chopped, for garnish
½ cup almonds (blanched or toasted), chopped for garnish
1. Preheat oven to 350°.
2. In an ovenproof kettle, heat oil over medium-low heat and add onion. Cook until barely soft. Add potatoes, peppers, garlic, bay, and lemon; blend well.
3. Add broth and increase heat to medium; cover and simmer for 15 minutes.
4. Transfer to oven for 40 minutes or until potatoes are tender and the peppers are soft. Remove from oven and stir in the jalapeño pepper.
5. Sprinkle cilantro over surface. Serve hot, garnished with almonds.
Nutrition (per serving): calories 550; fat 33g (saturated 4g); protein 14g; carbohydrate 57g; sodium 62mg
* A natural bouillon powder found in the natural foods section of most supermarkets.