Rich Roasted Tomato Soup

Roasted tomatoes, garlic, and dried herbes de Provence give this soup a sweet and savory flavor. Photo courtesy Shutterstock.

Ingredients

• 8 Roma tomatoes, cut in half lengthwise
• 2 tablespoons olive oil, divided
• Kosher salt and freshly 
ground black pepper
• ½ cup plus 1 tablespoon water, 
divided
• ½ onion, chopped
• 2 cloves garlic, minced
• 2 teaspoons dried herbes 
de Provence
• 2 cups chicken or vegetable 
stock
• Sour cream or olive oil, for 
garnish (if desired)

Directions

1. Preheat oven to 275° F. Line baking sheet with parchment paper.
2. In bowl, toss tomatoes with 1 tablespoon olive oil, salt, and pepper.
3. Place tomatoes, cut side down, on prepared baking sheet and drizzle 1 tablespoon water over tomatoes.
4. Bake in oven for 1 hour. Remove from oven. Carefully peel off skins and discard.
5. Flip tomatoes over so they’re cut side up, and place back in oven until tomatoes are shriveled but not dry, another 30 to 60 minutes.
6. Remove tomatoes from oven and allow to cool slightly.
7. Meanwhile, in large saucepan, saute onion in remaining 1 tablespoon olive oil over low heat until very soft, 10 to 12 minutes.
8. Add garlic and herbes de Provence and cook until fragrant, another 1 to 2 minutes.
9. Add stock and remaining ½ cup water and bring to simmer. Simmer 15 minutes.
10. Cool slightly. In blender, puree tomatoes (including any cooking liquid on baking sheet) and stock mixture until very smooth. You may need to work in batches.
11. Strain through fine sieve if very smooth texture is desired.
12. Pour soup back into saucepan, season with salt and pepper, and heat gently.
13. To serve, ladle into cups or bowls and top with either swirl of olive oil or little sour cream, if desired.

Sweet Potato, Corn, and Kale Chowder

This version of traditional chowder-style soups includes sweet potato and kale for a flavorful, filling meal. Photo by Gentl & Hyers.

Ingredients

• 1 tablespoon grapeseed oil
• 1 small onion, diced
• 3 stalks celery, diced
• 3 carrots, diced
• 3 medium sweet potatoes, 
peeled and diced
• 3 cups corn, fresh or frozen
• 2 teaspoons dried thyme
• 2 cups vegetable stock
• 2 cups rice milk, plus more 
if needed
• 2 tablespoons cashew butter, 
dissolved in ¼ cup hot water
• 1 bunch kale, chopped into 
small pieces
• Water or stock as needed
• Sea salt and freshly ground black 
pepper

Directions

1. In large pot over medium heat, sauté onion in oil until soft (about 3 minutes).
2. Add celery, carrots, sweet potatoes, corn, thyme, and stock and simmer 5 minutes.
3. Add enough rice milk to cover vegetables.
4. Bring to boil, reduce heat and simmer until vegetables are soft (about 20 minutes).
5. Remove from heat, and add dissolved cashew butter. Partially puree using handheld blender.
6. Add kale, return to heat, thin with water or stock to achieve desired consistency, and cook until kale is tender.
7. Season to taste with salt and pepper, and serve.

Winter Vegetable Minestrone

Curtis Stone's take on this classic Italian soup is both hearty, healthy, and easy on your wallet.

Ingredients

• ⅔ pound Coles Finest Angus beef sausages, casings removed, meat broken into large chunks
• 1 tablespoon Coles Brand olive oil
• 1 small brown onion, finely chopped
• 2 cloves garlic, finely chopped
• 1 teaspoon Coles Brand fennel seeds, lightly crushed
• 1 sprig fresh rosemary
• 2 medium carrots, peeled, cut into 1 centimeter pieces
• 2 medium parsnips, peeled, cut into 1 centimeter pieces
• 2 cups Coles Brand chicken stock
• 3 cups water
• 1 cup Coles Brand shell pasta
• 1 cup Coles Brand canned cannellini beans, rinsed and drained
• 1 cup fresh baby spinach leaves
• ¼ cup shaved Mil Lel parmesan cheese

Directions

1. Heat large heavy based saucepan over high heat.
2. Once hot, add sausage and brown on all sides, about 4 minutes.
3. Remove from pan. Strain off any fat.
4. Add oil and onion and cook for about 2 minutes, stirring occasionally until onion softens slightly.
5. Add garlic, fennel seeds, and rosemary, cook for 1 minute.
6. Reduce heat to medium. Add carrots and parsnips, and cook for 2-3 minutes until tender.
7. Season with salt and pepper. Return sausage to pan.
8. Stir in the stock and water with wooden spoon, and bring to boil.
9. Swirl back of ladle over surface of soup, pushing any fat or foam to edges.
10. Add pasta and cook, stirring often, for about 9 minutes until pasta is al dente and vegetables are tender.
11. Remove rosemary stem. Gently stir in beans and simmer for 2 minutes, until heated through.
12. Turn off heat and fold in spinach.
13. Divide soup evenly among four serving bowls and serve with parmesan cheese.

Navy Bean Soup with Ham

Try this healthy version of a classic bean soup on a cold winter night. Photo from Comfort Food Fix: Feel-Good Favorites Made Healthy by Ellie Krieger (John Wiley & Sons).

Ingredients

• 1 pound dried navy beans
• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 large carrot, diced
• 2 ribs celery, diced
• 1 tablespoon crumbled fresh 
sage
• 4 cups low-sodium beef broth
• 4 cups water
• 1 bay leaf
• 1 teaspoon salt
• 1 teaspoon freshly ground 
black pepper
• 4 ounces lean ham steak, cubed
• 1 cup chopped fresh parsley leaves

Directions

1. Pick over beans and discard any stones.
2. Soak beans in cold water for at least 8 hours. Drain and rinse well.
3. Heat oil in soup pot over medium-high heat.
4. Add onion and cook, stirring, until soft and translucent, about 4 minutes.
5. Add garlic and cook for 30 seconds.
6. Add carrot, celery, and sage and cook, stirring, until vegetables begin to soften, about 5 minutes.
7. Add beans, beef broth, water, bay leaf, salt, and black pepper and bring to boil.
8. Reduce heat to medium low, cover, and cook until beans have begun to soften, about 1 hour.
9. Add ham and cook, uncovered, until beans are soft and soup has thickened, about 30 minutes more.
10. Serve garnished with parsley.

New-Style Caldo Verde

Chef Emeril adds crispy kale to give this spicy stew texture and flavor. Photo by Steven Freeman from EMERIL 20-40-60: Fresh Food Fast, HarperStudio, New York, 2009, courtesy Martha Stewart Living Omnimedia Inc.

Ingredients

• 2 tablespoons olive oil
• 1 ½ cups finely chopped yellow 
onions
• 1 tablespoon minced garlic
• 2 pounds Idaho potatoes, peeled 
and cut into ½-inch cubes
• 7 cups chicken stock or canned, 
low-sodium chicken broth
• Salt (if desired) and freshly ground 
black pepper, to taste
• ½ teaspoon crushed red pepper
• 8 ounces kale, large stems and 
ribs removed
• 8 ounces firm (smoked) chorizo 
or other hot smoked sausage, 
diced or crumbled
• ½ cup chopped fresh cilantro
• ¼ cup chopped fresh parsley
• 2 tablespoons chopped 
fresh mint

Directions

1. Heat olive oil over medium-high heat in large soup pot, and add onions and garlic.
2. Cook until onions are wilted, 4 minutes.
3. Add potatoes and chicken stock, cover, and bring to boil.
4. Season with salt and pepper, and add crushed red pepper.
5. Reduce heat and simmer, uncovered, until potatoes are tender, 20 minutes.
6. While potatoes are cooking, thinly slice kale. Set aside.
7. When soup is thick and potatoes have begun to break down, add sausage and cook for 5 minutes.
8. Stir in kale and simmer until leaves have softened but are still slightly crunchy and flavors have melded, 15 minutes.
9. Stir in cilantro, parsley, and mint, and season to taste with salt and pepper. Serve hot.

Carrot Ginger Soup

Photo by Steven Freeman. Reprinted from Emeril at the Grill, HarperCollins Publisher, New York, © 2009 MSLO Inc. All rights reserved.

Ingredients

• 4 tablespoons (½ stick) butter
• 2 pounds carrots, cut into large dice (about 4 cups)
• 2 cups diced onions (medium dice)
• ¼ cup (about 2 ounces) peeled and sliced fresh ginger
• 6 springs fresh thyme, tied in a bundle with kitchen twine
• 2 teaspoons salt
• ¾ teaspoon freshly ground white pepper
• 6 cups water
• Sour cream, for garnish (optional)

Directions

1. Melt butter in 6-quart (or larger) soup pot over high heat. Add carrots, onions, ginger, thyme bundle, salt, and white pepper, and cook for 2 minutes. Then add water, cover pot, and bring to boil. Remove cover, reduce heat to medium low, and simmer for 15 minutes.
2. Remove pot from heat, and remove thyme bundle. Blend soup until it is completely smooth, using an immersion blender or in three batches in a blender.*
3. Transfer pureed soup to 4-quart pot or other serving dish. Stir to combine, and adjust seasoning to taste. Serve hot, garnished with a dollop of sour cream if desired.

*Note: Please use caution when blending hot liquids; blend only small amounts at a time, with the blender tightly covered and a kitchen towel held over the top.

Total Recipe Time: 2 hours

Serves 8

Ingredients:

• 2 pounds ground beef (95% lean)
• 1 tablespoon vegetable oil
• 1 1/2 cups chopped onions
• 2 tablespoons minced garlic
• 2 medium yellow bell peppers, chopped
• 1 large jalapeño pepper, seeded, finely chopped
• 1/4 cup chili powder
• 1 tablespoon ground cumin
• 1 teaspoon dried oregano leaves, crushed
• 1 teaspoon dried thyme leaves, crushed
• 1/8 teaspoon ground red pepper
• 1 can (28 ounces) crushed canned tomatoes, undrained
• 1 can (14 1/2 ounces) chili-seasoned or zesty-style diced tomatoes, undrained
• 1 can (14 ounces) ready-to-serve beef broth
• 12 ounces dark beer
• 1/3 cup tomato paste
• 1 tablespoon honey
• 2 cans (15 ounces each) black beans, rinsed, drained
• Chopped fresh cilantro (optional)

Directions:

Brown ground beef in stockpot over medium heat 8 to 10 minutes or until beef is no longer pink, breaking up into 3/4-inch crumbles. Remove from stockpot with slotted spoon. Set aside. Pour off drippings.

Heat oil in same stockpot over medium heat until hot. Add onions and garlic; cook and stir 3 to 5 minutes or until onions are tender. Add bell peppers and jalapeño; cook and stir 4 to 5 minutes or until peppers are tender.

Return beef crumbles to stockpot. Add chili powder, cumin, oregano, thyme, and red pepper; cook and stir for 2 to 3 minutes. Stir in crushed tomatoes, diced tomatoes, broth, beer, tomato paste, and honey; bring to a boil. Reduce heat; cover and simmer 45 minutes. Uncover stockpot; continue simmering 30 minutes or until thickened to desired consistency, stirring occasionally. Stir in beans; cook 5 to 10 minutes or until beans are heated through. Season with salt and black pepper, as desired. Garnish with cilantro, if desired.

Gazpacho Grandé

• 1 hot house cucumber, halved and seeded
 (not peeled)
• ½ red bell pepper, cored and seeded
• ½ yellow bell pepper, cored and seeded
• 5 plum tomatoes
• 1 red onion
• 3 garlic cloves, minced
• 24 ounces canned tomato juice
• ¼ cup red wine vinegar
• ¼ cup good olive oil
• ½ tablespoon kosher salt (optional)*
• 1 teaspoon freshly ground black pepper

Directions:
Put each vegetable separately in food processor fitted with steel blade and pulse until coarsely chopped. Do not overmix. After each vegetable is processed, combine in large bowl and add garlic, tomato juice, vinegar, olive oil, salt, and pepper. Stir and chill for 4 hours before serving.

A to Z Soup (Avocado Zucchini Soup)

Avocado Zucchini SoupPhoto © the California Avocado Commission

(Makes 4 servings)
Ingredients

• 4 cups fat-free, low-sodium chicken broth
• 1 medium onion, finely chopped
• 4 green onions, sliced into ½-inch pieces
• 2 cloves garlic, finely chopped
• ½ teaspoon salt (or to taste)
• ¼ teaspoon ground black pepper
• ⅛ teaspoon ground nutmeg
• 2 cups zucchini, thinly sliced
• 2 large, ripe California avocados, seeded, peeled, and chopped

Directions:
In large pot with lid, heat 1 cup broth, onion, green onions, garlic, salt, pepper, and nutmeg. When boiling, reduce heat to low, cover, and cook for
15 minutes. Stir occasionally. Add remaining broth and zucchini and bring to boil. Cover and reduce heat to low. Cook for 20 minutes. Remove lid and allow to cool. In food processor, purée zucchini, broth, and avocado in batches. Return to pan; stir gently. Serve in soup bowls and garnish to taste.

Cool Cucumber Soup

• 2 large cucumbers, peeled, seeded, and grated with box grater/food processor
• 1 garlic clove, finely minced
• 2 tablespoons fresh dill, minced
• ½ cup low-fat sour cream
• ½ cup Greek yogurt
• 1 cup low-sodium chicken broth
• Salt and white pepper (if you have it, black if you don’t), to taste

Directions:
Combine all ingredients in food processor. Transfer to bowl, stir, and chill. Serve topped with any of the following: chopped cucumber, fresh dill or mint, dollop of sour cream or yogurt, diced avocado, snipped chives, or green onions.

MMM… Soup (Mango-Melon-Mint)

• 2 mangoes, peeled, pitted, and chopped
• 2 cups cantaloupe, peeled, seeded, and chopped
• 2 tablespoons fresh mint, minced
• 1 tablespoon fresh-squeezed lemon juice
• 1 tablespoon confectioners’ sugar
• ¼ cup dry white wine
• 2 tablespoons plain yogurt

Directions:
Purée all ingredients in food processor or blender and chill for 2 to 3 hours. Pour into glass bowls, garnish with mint leaves, and serve.

Peach Soup

Peach Soup

• 3 cups peaches, peeled and chopped
• 1 cup nonfat plain Greek yogurt
• 2 tablespoons orange juice
• 1/4 teaspoon vanilla extract
• 1/4 cup sliced almonds, toasted
• Fresh mint or cinnamon

In food processor, combine peaches, yogurt, orange juice (note: adjust amount of orange juice for consistency), and extract. Chill for several hours in refrigerator. Serve topped with toasted almonds and garnish.

New England Fish Chowder

New England Fish Chowder

• 4 to 5 pounds fresh or frozen haddock, cod, or other white fish fillets
• 3 to 4 strips lean bacon
• 1 large onion, diced
• 2 cups clam broth
• 6 medium-size potatoes
• 4 cups milk, scalded
• 3 or 4 teaspoons salt
• 1/4 teaspoon black pepper
• 4 tablespoons butter
• Soda crackers

Cook bacon in deep heavy pan over medium heat as directed. Remove and place on paper towels. Do not drain pan. Cook onion in bacon drippings until soft. Do not brown.

Peel and cut potatoes into small chunks. Add to onion with enough water to cover. Cover pan and cook 10 minutes or until potatoes are almost tender. Add fish fillets cut in 1 1/2-inch pieces and simmer 10 minutes longer. Add clam broth and milk. Stir well, taste for seasoning and set aside.

Reheat in top of double boiler just before serving. Cut bacon into tiny pieces. Add butter and bacon pieces to soup and serve with crackers.

Spinach and Turnip Soup

• 1 ½ pounds fresh white turnips, peeled, cut into thin slices
• 3 tablespoons margarine
• 1 ¼ teaspoons sugar
• 4 cups tightly packed fresh turnip greens and fresh spinach or tightly packed fresh spinach
• 4 cups Chicken Broth (see recipe)
• 3 tablespoons uncooked Cream of Wheat
• 1 ½ cups warm skim milk

Slowly cook turnips in 2 tablespoons margarine and 1 teaspoon sugar, over low heat until tender about 10 minutes. Set aside.

While turnips are cooking, clean greens and spinach. Drain and pat dry with towels. Melt 1 tablespoon margarine in large skillet, enamel or Teflon. When margarine begins to bubble, add greens and spinach. Toss with wooden spoons. Add remaining 1/4 teaspoon sugar and salt, if desired. Cook until greens are limp and tender about 3 to 4 minutes.

Place cooked turnips, spinach, and greens in blender. Add 1 cup Chicken Broth and purée. Pour puréed mixture into 5 or 6-quart saucepan. Add remaining Chicken Broth. Sprinkle in Cream of Wheat and simmer 5 minutes, stirring occasionally. Add milk. Taste for seasoning. Heat thoroughly.

Recipe from The Saturday Evening Post Antioxidant Cookbook, © The Saturday Evening Post Society. All rights reserved.

Onion Soup

Onion Soup

• 7 large onions
• 4 tablespoons vegetable oil
• 1 gallon vegetable stock *, beef stock or water
• 4 tablespoons tamari (soy sauce)
• 4 tablespoons miso (soybean paste)
• Whole wheat bread
• Shredded mozzarella or Cheddar cheese

Peel and slice onions. Heat oil in soup kettle, sauté onions over moderate heat until soft. Stir frequently.

Add stock or water, bring to boil. Add tamari. Cover; simmer 25 minutes.

Put miso in small bowl, whisk in 1 cup soup until blended. Add mixture to soup gradually, whisking constantly. Simmer 5 minutes longer. Taste, add more tamari if necessary. Cool before placing in refrigerator.

Croutons: Cut 3-inch rounds of thickly sliced whole wheat bread. Place bread on baking sheet, toast lightly on one side. Turn, spread toast lightly with butter (optional). Sprinkle liberally with cheese, broil until cheese melts.

To serve: Place crouton in onion soup ramekin or soup plate. Pour hot soup over crouton. Serve immediately.

* Vegetable stock: stock can be made from vegetable trimmings—pea pods, carrot skins, bean ends, parsley stems, and onion tops—cooked in lightly salted water to cover. Simmer 30 minutes, strain, and store in refrigerator for future use. Use vegetable stock to add nutrition and flavor when making soups and sauces.

Recipe from The Saturday Evening Post Fiber & Bran Better Health Cookbook, © The Saturday Evening Post Society. All rights reserved.