Soups and Stews
A great soup is soothing and satisfying, whether as a midday lunch or a light evening meal. Just add some whole grain bread or crusty rolls and a salad, and your feast is complete. Some cultures even enjoy soup for breakfast. Leftover soup can be heated and put in a thermos for meals away from home, or if your office has a microwave oven, it can be warmed up for lunch in a jiffy.
Most soups will keep in the refrigerator for seven to ten days, and if you make a big batch you can use it handily for meals throughout the week—and you’ll only have to make it once. If your household is small, you can still make a large quantity and then freeze it in individual serving-size containers. Frozen soup can be defrosted in the refrigerator or microwave. When reheating leftover soup, take out only the quantity you’ll be using at that particular meal. Reheating soup (or any food, for that matter) more than once makes it more receptive to food-borne pathogens. When warming leftover soup, always reheat it to the boiling point both for food safety as well as the best flavor.
Pasta, potatoes, and flour- or starch-thickened soups don’t freeze well, because, when thawed they tend to lose their texture, even though the soup’s flavor will remain intact. Most other soups, particularly bean soups, freeze beautifully. Bean-based soups tend to get thicker as they cool. For a thinner soup, simply add a little water or vegetable broth while reheating the soup, until you achieve the consistency you desire. Thick, leftover bean soups become very stewlike, making them ideal for topping grain, pasta, or potatoes to create a quick and filling meal.
Autumn Vegetable Bisque
MAKES ABOUT 2½ QUARTS
Simple root vegetables are elevated to the status of royalty in this elegant and creamy soup.
2 teaspoons olive oil
1 medium onion, chopped
1 large leek, rinsed well and sliced
1 teaspoon crushed garlic
4 cups water
4 cups peeled and diced root vegetables (use a mixture of turnips, parsnips, rutabaga, and carrots)
2 tablespoons dried parsley flakes
1 teaspoon salt
½ teaspoon pepper
2 cups fortified plain soy or rice milk
2 tablespoons white wine vinegar or fresh lemon juice
¼ cup thinly sliced chives or scallions for garnish
Heat oil in a large soup pot. Add onion, leek, and garlic, and sauté 8 to 10 minutes. Add water, root vegetables, parsley, salt, and pepper, and bring to a boil. Reduce heat, cover, and cook 45 to 60 minutes, stirring occasionally. Remove from heat and stir in milk. Mix well, then stir in vinegar or lemon juice. Blend in batches in blender or food processor until completely smooth. Warm gently until heated through. Do not boil. Garnish each serving with some of the chives or scallions.
Per one-cup serving: Calories: 58; Protein: 2g; Carbohydrate: 9g; Fat: 2g; Sodium: 262mg; Cholesterol: 0mg; Fiber: 3g.
Milli’s Chili
MAKES 4 TO 6 SERVINGS
There’s nothing like a steaming hot bowl of chili. Serve this thick, spicy stew over brown rice, quinoa, polenta, or whole grain pasta, or with Orange Scented Corn Muffins, found here, on the side. Cooked greens or a tossed green salad will round out the meal.
2 teaspoons olive oil 1
large onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 cup diced celery
1 teaspoon crushed garlic
1 (28-ounce) can crushed tomatoes
2 cups drained cooked or canned pinto or red kidney beans (one 15-ounce can)
1 (14.5 ounce) can diced tomatoes, with juice
1½ cups whole corn kernels (fresh, frozen, or canned)
1½ tablespoons chili powder
1 tablespoon oregano
2½ teaspoons ground cumin
1 to 2 teaspoons Tabasco sauce
1 teaspoon paprika (sweet or hot)
1 teaspoon salt
½ teaspoon pepper
Chopped cilantro and/or red onion for garnish (optional)
Heat oil in a large soup pot. Add onion, peppers, and celery, and sauté until vegetables are tender—about 8 minutes. Add garlic and sauté 1 minute longer. Stir in remaining ingredients, except garnishes, and bring to a boil. Reduce heat and simmer, stirring occasionally, 25 to 30 minutes. Serve hot, garnished with cilantro and/or red onion, if desired.
Per one-cup serving: Calories: 202; Protein: 9g; Carbohydrate: 40g; Fat: 3g; Sodium: 960mg; Cholesterol: 0mg; Fiber: 12g.
Bean and Barley Chowder
MAKES ABOUT 2 QUARTS
Barley is delicious, not to mention an excellent source of soluble fiber, which reduces blood cholesterol levels. The longer you cook this thick and hearty soup, the creamier and richer tasting it becomes.
8 cups water or vegetable stock
1 cup dry baby lima beans, soaked overnight and drained
1 cup chopped onions
1 cup chopped carrots
1 stalk celery, finely chopped
½ cup pearl barley
1 tablespoon crushed garlic
1 teaspoon thyme
Salt and pepper
Place water and beans in a large soup pot and bring to a boil. Add remaining ingredients, except salt and pepper. Return to a boil, reduce heat to medium, cover, and simmer until barley and beans are tender and broth is creamy, about 1½ to 2 hours. Season with salt and pepper to taste. Serve hot.
Per one-cup serving: Calories: 116; Protein: 6g; Carbohydrate: 24g; Fat: less than one gram; Sodium: 134mg; Cholesterol: 0mg; Fiber: 6.5g.
Cream of Cauliflower and Lima Bean Soup
MAKES ABOUT 2 QUARTS
This is a creamy blended soup with a few whole lima beans added for extra texture. Be sure to use fordhook lima beans, which are large, sweet, and meaty.
16 ounces frozen Fordhook lima beans
1 teaspoon olive oil
1½ cups chopped onions
2 teaspoons whole caraway seeds, or 1½ teaspoons ground caraway
1 teaspoon crushed garlic
1 medium cauliflower cut into small florets
5 cups water
Salt and pepper
Minced fresh parsley (optional)
Cook lima beans according to package directions. Drain and divide in half. Heat oil in a large soup pot over medium-high heat. When hot, add onions, caraway seeds, and garlic, and sauté until onions are soft, about 10 to 15 minutes. Add cauliflower and water and bring to a boil. Reduce heat, cover, and simmer until cauliflower is very tender, about 10 to 12 minutes. In a blender, purée soup in batches along with half the reserved lima beans. Return blended soup to pot and stir in remaining whole lima beans. Season with salt and pepper. Warm over medium-low heat until beans are heated through and soup is hot. Garnish with chopped parsley if desired.
Per one-cup serving: Calories: 57; Protein: 3g; Carbohydrate: 10g; Fat: less than one gram; Sodium: l49mg; Cholesterol: 0mg; Fiber: 3g.
French Onion Soup
MAKES ABOUT 1½ QUARTS
A “beefy” tasting classic!
1 tablespoon olive oil
2 large or 3 medium onions, sliced or chopped
1 teaspoon crushed garlic
¼ cup flour (any kind—your choice)
4 cups vegetable broth or water
¼ cup low-sodium tamari
French bread (1 slice per serving), or ¼ cup baked croutons per serving
Nondairy parmesan substitute, such as Soymage or Parmazano (optional)
Place oil in a large soup pot, and heat over medium-high heat. When hot, add onions and garlic and sauté 5 minutes. Stir in flour, mixing well. Stir in water and tamari and bring to a boil. Reduce heat to low, cover, and simmer until onions are tender, about 20 minutes. Just before serving, place a slice of French bread or some croutons in the bottom of each soup bowl. Ladle soup on top, sprinkle with nondairy parmesan substitute, if desired, and serve at once.
Per one-cup serving: Calories: 177; Protein: 6g; Carbohydrate: 30g; Fat: 4g; Sodium: 893mg; Cholesterol: 0mg; Fiber: 3.5g.
Cheddary Soup
MAKES ABOUT 5 CUPS
Surprisingly, there is no cheese in this thick, rich, cheddary-tasting soup. You’ll be amazed how satisfying it tastes.
1 medium potato, peeled and coarsely chopped
1 medium carrot, peeled and coarsely chopped
1 medium onion, coarsely chopped
1 cup water
1½ cups (about 12 ounces) firm silken tofu, crumbled
½ cup nutritional yeast flakes 2 tablespoons fresh lemon juice
1¼ teaspoons salt 1 teaspoon onion powder
¼ teaspoon garlic powder
1 cup fortified plain soy or rice milk
Place potato, carrot, onion, and water in a large soup pot and bring to a boil. Reduce heat to medium, cover, and simmer, stirring once or twice until vegetables are tender, about 10 minutes. Remove from heat and stir in remaining ingredients. In a blender, purée soup in batches until completely smooth. Transfer to a clean soup pot, and heat over medium-low to warm through, stirring often until hot. Do not boil.
Per one-cup serving: Calories: 145; Protein: 14g; Carbohydrate: 17g; Fat: 3-5g; Sodium: 625mg; Cholesterol: 0mg; Fiber: 5g.
Red Lentil Soup
MAKES 6 SERVINGS
This soup is so nutritious and so simple to prepare, you’ll want to make it often. Its flavor is exquisite.
7 cups water
2½ cups dried red lentils
1 large onion, minced
1 teaspoon turmeric
Large pinch of cayenne pepper
2 to 4 tablespoons fresh lemon juice
1 teaspoon ground cumin
Salt and pepper
Combine water, lentils, onion, turmeric, and cayenne pepper in a large soup pot and bring to a boil. Reduce heat, partially cover, and simmer until lentils have disintegrated, about 30 to 60 minutes. Stir in lemon juice, cumin, salt, and pepper to taste.
Per one-cup serving: Calories: 288; Protein: 23g; Carbohydrate: 50g; Fat: 1g; Sodium: 212mg; Cholesterol: 0mg; Fiber: 25g.
Yellow Split Pea Soup with
“Frankfurters”
MAKES 8 TO 10 SERVINGS
A creamy, appetizing, substantial soup that will really stick to your ribs.
2 tablespoons olive oil
1 large onion, chopped
2 medium carrots, sliced
2 cups yellow split peas, soaked overnight
8 cups water
2 bay leaves
Salt and pepper
8 meatless “hot dogs,” sliced
2 to 4 tablespoons fresh lemon juice
Heat oil in a large soup pot. When hot add onion and carrots and sauté until soft. Drain peas, rinse well, and add to the pot along with the water. Bring to a boil. Reduce heat, cover, and simmer, stirring occasionally, until peas have practically disintegrated, about 1½ to 2 hours. Purée soup in batches in a blender and return to the pot. Add bay leaves, salt, and pepper. Thin with additional water if soup is too thick. Simmer 30 minutes longer. Remove bay leaves. Add sliced “hot dogs” and lemon juice and cook a few minutes more. Serve hot.
Per ¾-cup serving: Calories: 146; Protein: 12g; Carbohydrate: l6g; Fat: 3g; Sodium: 590mg; Cholesterol: 0mg; Fiber: 5g.
Spicy Noodle Soup
MAKES 6 SERVINGS
This enchanting, unusual soup abounds with exotic spices and vivid flavor.
2 teaspoons olive oil
1 large onion, finely chopped
2 teaspoons crushed garlic
1 teaspoon caraway seed, whole or ground
5½ cups water
¼ cup minced celery
3 tablespoons tomato paste
1 tablespoon sweet paprika
1 teaspoon ground cumin
½ teaspoon turmeric
¼ teaspoon cayenne pepper
4 bay leaves
Salt and pepper
1½ cups fine noodles (vermicelli) broken into small pieces
2 tablespoons minced fresh cilantro or parsley
Heat oil in a large soup pot. When hot, add onion and sauté over medium heat until soft and golden, about 15 minutes. Add garlic and caraway seeds and sauté a few minutes more. Stir in remaining ingredients, except noodles and cilantro, and bring to a boil. Reduce heat and simmer 5 minutes. Stir in noodles, cover, and cook 15 minutes longer. Stir in cilantro, and serve at once.
Per one-cup serving: Calories: 90; Protein: 3g; Carbohydrate: l6g; Fat: 2g; Sodium: 78mg; Cholesterol: 0mg; Fiber: 2g.
Green Pea and Spinach Soup
MAKES 6 SERVINGS
This brilliant green soup is as nutritious as it is delicious and satisfying.
5½ cups water
1 medium onion, sliced
4 medium carrots, peeled and sliced
1 large leek, cleaned well and sliced
½ teaspoon basil
1 large bunch spinach, stems removed
1 cup thawed frozen peas
Salt and pepper
2 to 3 teaspoons fresh lemon juice
In a large soup pot, combine water, onion, carrots, leek, and basil and bring to a boil. Reduce heat, cover, and simmer until vegetables are tender, about 25 to 30 minutes. Stir in spinach and peas and cook a few minutes until spinach wilts. Remove from heat. Purée soup in batches in a blender until smooth and return to the pot. Season with salt and pepper to taste. Add enough lemon juice to heighten flavor. Serve hot.
Per one-cup serving: Calories: 61; Protein: 3g; Carbohydrate: 13g; Fat: less than one gram; Sodium: 255mg; Cholesterol: 0mg; Fiber: 4g.