Carrot Brown Rice Soup

INGREDIENTS

2    tablespoons butter

1    cup onion or leek, chopped

2    cups carrots, minced in a food processor

2    cups chicken broth or white table wine

½   teaspoon ground ginger

½   cup pre-cooked brown rice

1    cup reduced fat (2%) milk

METHOD

Place a large skillet over medium-high heat and melt the butter. Add the onions and cook for 2 to 3 minutes and add the carrots. Cook for 3 to 4 minutes and add the broth, ginger and brown rice. Bring to a boil, reduce heat to a simmer, cover and cook for 12 minutes or until rice and carrots are very soft and tender.

Remove from the heat and allow the soup to cool slightly. Add the milk, transfer to a food processor or blender and process to a smooth puree. Return to a clean sauce pan (if lumps bother you, run through a strainer to the clean pan) and reheat before serving.

Based on a recipe from Better Homes and Gardens  magazine

Celery Soup

INGREDIENTS

2   tablespoons butter

2   cups chopped celery, leaves included

1   small onion, chopped (about 1 cup+)

1   medium Yukon Gold or white potato, diced (about 1 cup)

2   cups celery, vegetable or chicken broth

     sour cream for garnish

METHOD

In a large sauce pan, melt the butter over medium heat and add the celery and onion. Cook the vegetables until they are just tender, about 4 to 5 minutes. Add the potato and broth, bring to a boil.  Reduce the heat to a simmer, cover, and cook for 10 to 12 minutes or until he potatoes are very soft.

Working in batches if necessary, pour into a food processor or blender and process to a puree. Return through a sieve to a clean sauce pan and season with a little salt if necessary. To serve, pour into individual soup bowls and add a dollop of sour cream to each. Serve immediately for up to four people.

Roasted Cauliflower Bisque

INGREDIENTS

1    head cauliflower, cut to small florets

3    tablespoons olive oil

2    teaspoons garlic powder

½   teaspoon ground nutmeg

2    tablespoons butter

1    medium onion, chopped

3    cloves garlic, minced

2    tablespoons all-purpose flour

2    cups chicken broth or dry white table wine

2    cups 2% fat milk

1    tablespoon dry Sherry or equivalent

METHOD

Preheat the oven to 350 F. Place the cauliflower into a large bowl and drizzle the olive oil over the florets, mixing to coat all of them. Sprinkle the garlic powder over the cauliflower, mixing to coat. Sprinkle the nutmeg over the cauliflower. Place the cauliflower on a rommed baking sheet and bake for 8 to 10 minutes until golden brown, checking occasionally to avoid any burning. Remove from the oven – turn it off – and set aside.

In a large sauce pan, melt the butter over medium-high heat and add the onions. Cook until they become translucent and add the garlic. Cook for 1 minute. Gradually add the flour, mixing it with the butter and on ions. Slowly whisk in the broth and milk until the flour is completely absorbed.

Bring to a boil, stirring constantly, until the mixture thickens, 3 to 4 minutes. Reduce the heat to low and mix in the cauliflower and sherry. Working in batches if necessary, place the soup in a food processor or a blender and process to a smooth puree. Return to a clean sauce pan over low heat to re-warm and serve with garnish if desired.

Based on a recipe from All Recipes  magazine

Cannellini and Chard Soup

INGREDIENTS

2    tablespoons olive oil

1    medium white onion, chopped

2    teaspoons grated lemon peel

2    teaspoons dried rosemary, powdered

2    cups chicken broth

2    cups dry white table wine

1    medium Yukon Gold potato, peeled, cubed ½ inch*

4    cups chopped Swiss chard, stems removed

2    cans (15 ounces) cannellini beans, rinsed, drained

1    cup cherry tomatoes, halved

METHOD

In a large sauce pan  over  medium-high heat, add the olive oil and swirl to coat. Add the onion and cook for 5 to 6 minutes. Add the lemon peel, rosemary, broth, wine and potatoes (if using.) Cover and cook this soup for 2 minutes if not using the potatoes or 10 minutes if using them.

Add the chard and beans, stirring them in, and cook for 5 minutes. Add the tomato halves and simmer for 5 minutes. Serve immediately.

*NOTE: I originally made this soup with the cubed potatoes as seen in the photo but upon tasting it I saw no reason for them to be there. I will NOT use them the next time – the only add calories.

 Based on a recipe from Cooking Light  magazine

Coconut Squash Soup

INGREDIENTS

1    tablespoon olive oil

1    tablespoon butter

1    cup+ chopped onion

3    cloves garlic, minced

1    teaspoon curry powder

4    cups butternut squash in ½ inch cubes

1 ½   cups chicken broth

½   cup chopped peeled potato

1    teaspoon brown sugar

1    tablespoon lime juice

2    cups coconut milk

METHOD

Place the olive oil in a large skillet over medium-high heat and add the butter. When melted, add the onions and cook for 3 to 4 minutes until translucent. Add the garlic and cook for 1 minute.

Add the curry powder, squash, broth, potato and brown sugar to the skillet. Bring to a boil, reduce heat to a low simmer and cook, covered, for 25 to 30 minutes or until the squash is thoroughly cooked and soft. Working in batches if necessary, add the soup to a food processor or blender and carefully process until smooth.

Transfer to a large sauce pan and add the lime juice and coconut milk. Serve immediately.

Adapted from a slow cooker recipe in Cooking Light  magazine.

Corn Soup with Crab

INGREDIENTS

2    tablespoons butter

2    tablespoons olive oil

4    large shallots, minced

4    cups corn kernels

1    teaspoon powdered ginger

3    cups + 2 tablespoons chicken broth

2    large eggs

2    6 ounce cans crab, drained*

2    green onions, thinly sliced           

METHOD

Melt the butter in a large sauce pan over medium-high heat and add the olive oil. When warmed, add the shallots, cover and cook over moderate heat for 5 minutes or until the shallots are softened, stirring occasionally. Add the corn, the ginger and the 3 cups of broth, cover and cook over moderate heat until the corn is tender and soft, about 6 to 8 minutes. Transfer 2 cups of the soup to a food processor or a blender and process to a puree. Return to the sauce pan still over moderate heat.

In a small bowl, whisk the 2 eggs with the 2 tablespoons of broth and slowly add to the soup, stirring constantly, until the soup is very thick, about 1 to 2 minutes. Remove from the heat and stir in the crab. Serve immediately garnished with the green onions.

*NOTE: Substitute ½ pound of fresh lump crab meat instead

Adapted from a recipe in Food and Wine magazine

Yellow Split Pea Soup

This is claimed to be a Swedish recipe and contains cubes of ham

INGREDIENTS

10  ounces dried yellow split peas

1    750 ml bottle of white wine

4    cups low sodium chicken broth

1    large onion, diced (about 2 cups)

1    cup diced carrots (about 3)

2    cups chopped celery, including leaves

8    ounces diced ham

1    teaspoon ground dry ginger

1    tablespoon dried marjoram

METHOD

Place the split peas into a colander and wash with cold water until the water runs clear. Place into a large sauce pan and add the wine, water, broth, onion, carrots, celery, ham, ginger and marjoram.

Bring to a boil, lower heat to a mild simmer and cook, covered, for at least 1 hour. Check every 20 minutes, stirring to prevent anything sticking to the bottom, until the split peas are soft. Remove from the heat and serve. This recipe makes 6 to 8 servings.

Adapted from a slow-cooker recipe in Eating Well  magazine

Moroccan Lamb Soup

This recipe is a modified version of a Moroccan Harira, a dish with lamb, chickpeas and lentils.

INGREDIENTS

2    tablespoons butter

½   pound lamb, cut into ½ inch cubes

½   cup chopped celery with leaves

1    medium white onion, chopped

2    teaspoons turmeric

2    teaspoons white pepper

1    teaspoon cinnamon

1    teaspoon powdered ginger

1    tablespoon each dried parsley and cilantro

1    can (15 ounces) diced tomatoes

½   cup dry lentils

2    cups water or broth

1    can (15 ounces) chickpeas, rinsed, drained

METHOD

In a large soup or sauce pan, add the butter, lamb, celery, onion, spices and parsley/cilantro. Stir and cook over low heat for about 5 minutes. Separate the tomato pieces from the juice, reserving the juice. Add the tomato pieces to the soup pot. Stir and cook for 5 to 6 minutes.

Add the tomato juice, the lentils and water to the pot. Bring it to a boil, partially cover, reduce the heat to low and cook for 20 minutes. Add the chickpeas and cook on low for 8 minutes. Season to taste and serve.

Broccoli Potato and Leek Soup

INGREDIENTS

½   stick of butter, divided

3    small leeks, white and pale green parts (1 cup sliced)

2    pounds Yukon Gold or white potatoes

1    small bunch broccoli

2    cups low sodium broth

3    cups or water or dry white table wine

1    cup low fat milk (2%)

½   cup low fat yogurt

2    strips bacon

1    piece French bread, crusts removed.

METHOD

Heat a large sauce pan over medium heat and add ½ stick of butter. Clean the leeks and slice thinly. Peel and thinly slice the potatoes. Cut the broccoli into small florets and peel the stems. Add these three vegetables to the sauce pan, stir and cook for about 5 minutes.

Add the broth and water, bring to a boil, reduce heat to a simmer, cover and cook over medium heat for about 10 minutes or until the vegetables are all tender and soft. Working in batches if necessary, remove the soup to a food processor or blender and process to a smooth puree. Return to a clean sauce pan, stir in the milk and yogurt. Season the soup if necessary and keep warm.

In a medium skillet, add the bacon over medium heat and cook, turning once or twice, until crisp. Remove the bacon to paper towels to drain, retaining 1 tablespoon of the fat. Cut the French bread into ½ inch squares and add to a food processor. Process until it has been reduced to crumbs. Crumble the bacon and add to the bread crumbs. Add the bacon fat to the food processor and pulse until well mixed. Serve the soup with a bit of the bread crumbs and bacon sprinkled on top.

Adapted from a recipe in Food and Wine magazine

Dried Fruit Soup

INGREDIENTS

¼    cup dried apricots

¼    cup dried pears

¼    cup dried mango

¼    cup dried papaya

¼    cup dried pineapple

1     bottle (375 ml) Chaucers Raspberry wine

½    cup water

1     tablespoon sugar

½    cup whipping cream

METHOD

Cut all the fruit into small (less than ½ inch) pieces. In a medium sauce pan, add the fruit to the Raspberry wine and water, bring it to a boil. Reduce heat to a low simmer, cover and cook for 15 minutes.  

Add the sugar and remove from the heat. Allow the soup to cool to room temperature and add ½ cup whipping cream, stirring it in to a consistent color. Refrigerate until well chilled and serve as a dessert in ½ cup servings.

Quinoa Mushroom Soup

INGREDIENTS

2    tablespoons butter

2    cups fresh Crimini mushrooms, thinly sliced *

2    tablespoons olive oil

1    medium white onion, chopped (1 cup)

1    stalk celery, leaves included, chopped (1 cup)

1    medium potato, diced small (1 cup)

½   small red bell pepper, chopped

3    cups low sodium chicken broth

2    cups dry white table wine or water

1    tablespoon dried marjoram

¼   cup quinoa

1    tablespoon dry sherry wine

1    teaspoon salt

METHOD

Melt 2 tablespoons of butter in a medium sauce pan over medium-high heat and add the mushrooms. Cook the mushrooms, stirring occasionally, for 5 to 6 minutes until they are browned. Transfer to a small bowl with a slotted spoon and set aside.

In a large sauce pan over medium high heat, add the oil, the onion, celery, potato and bell pepper. Cook until the onion is translucent, about 4 to 5 minutes. Add the broth, wine and marjoram to the sauce pan, cover and cook for 6 to 8 minutes until all the vegetables are soft.

Working in batches if necessary, add to a food processor or blender and process to a puree. Return to a clean large sauce pan, add the quinoa, cover and cook for 15  minutes, until the quinoa is soft. Add the mushrooms, sherry and salt, reheat for 3 to 4 minutes and serve.

*NOTE: Or substitute ½ ounce dry mushrooms steeped in 1 cup of heated dry white wine for 10 minutes.

Quinoa Peanut Soup

(Sopa de Mani)

INGREDIENTS

2    tablespoons olive oil

½   cup chopped white onion

4    cloves garlic, minced

½   cup thinly sliced carrots

½   cup potatoes, diced ¼ inch

½   cup chopped red bell pepper

2    cups reduced sodium chicken broth

2    cups dry white table wine

¼    cup quinoa

2    tablespoon peanut butter

2    teaspoons dried parsley

1    tablespoons Sriracha sauce, or to taste

METHOD

Heat the oil in a large sauce pan over medium heat and add the onions. Cook for 2 to 3 minutes and add the garlic. Cook for 1 minute and add the carrots, potatoes and bell pepper. Stir together for a few minutes and add the broth, wine and quinoa. Bring to a boil over high heat.

Reduce heat to a simmer, cover and cook until the vegetables are tender and the quinoa is thoroughly cooked, about 15 to 18 minutes. Mix the peanut butter with ¼ cup of the soup liquid and return to the soup. Add the parsley and Sriracha to the soup and cook for 2 to 3 minutes. Serve immediately with a little ground black pepper if desired.

Adapted from a recipe in Eating Well  magazine

Southwest Corn Chowder

INGREDIENTS

1    medium white onion, chopped (1 cup)

4    cloves garlic, minced

1    Anaheim pepper

2    red chile peppers

2    jalapeno peppers

2    tablespoons olive oil

2    cups corn kernels, divided

1    cup low fat (2%) milk

METHOD

Place the onion and garlic in a medium bowl and set aside. Cut the tops off of the peppers, remove the seeds and the inner white membranes from all of them.* Slice lengthwise into ¼ inch slices and then chop into small pieces. Add them to the onions and garlic.

Now, go and wash your hands very well with warm water and soap before you rub your eyes or your lips and really hurt yourself.

Warm a large sauce pan over medium-high heat and add the olive oil. When warmed, add the bowl of onions and peppers and saute, stirring occasionally, until the vegetables are softened, about 3 to 4 minutes. Remove ¼ cup of the onions and peppers and put them into the medium bowl. Add 1 ¾ cups of the corn to the sauce pan, putting the other ¼ cup into the bowl of peppers/onions.

Add the milk to the sauce pan, bring to a soft boil, reduce to a simmer and cook for 5 to 6 minutes. Using batches if necessary, add the soup to a food processor or a blender and process to a very coarse puree. Return to the sauce pan, add the bowl of corn and peppers and cook on medium heat for 3 to 4 minutes to blend the flavors. Serve immediately.

*COOKS NOTE: Removing the inner white membranes removes most of the heat from these peppers. If you like it hot, leave some of the membrane on when you cut the peppers up, especially the red chilies.

Mushroom and Potato Soup

INGREDIENTS

2     ounces of dried porcini mushrooms or other types

2     cups boiling water
3     tablespoons butter
3     shallots, chopped

3     cloves garlic, chopped   
2     teaspoons dried rosemary, ground to a powder
1     pounds potatoes, cut into 1/3-inch pieces
4     cups chicken broth
2     tablespoons roasted red peppers, diced to ¼ inch pieces

1     teaspoon salt

             

METHOD

Rinse the porcini mushrooms, chop them into small pieces and soak in the boiling hot water. Set aside.

Melt the butter in a large sauce pan over medium heat and simmer the shallots until tender, 3 to 4 minutes. Add the garlic and cook for 1 minute. Add the rosemary, potatoes and broth. Bring to a boil and cook for about 3 minutes. Stir in the porcini mushrooms along with the soaking liquid, the roasted red peppers and salt. Bring to a simmer and cook for ten minutes, or until the potatoes are tender. Working in batches if necessary, place into a food processor and pulse until coarsely chopped – almost pureed. R emove to a serving dish and serve immediately.

San Marzano Tomato Soup

INGREDIENTS

1    tablespoon olive oil

1    medium onion, chopped, (1½ cups)

4    cloves garlic, minced

1    can (15 ounces) San Marzano diced tomatoes*

½   teaspoon ground cumin

½   teaspoon smoked paprika

1    cup chicken broth

1    cup water

½  cup half-and-half

METHOD

Warm a medium sauce pan over medium heat, Add the olive oil and onion and cook for 7 to 8 minutes until tender and translucent. Add the garlic and cook for 1 minute. Increase the heat to medium-high and add the undrained tomatoes, cumin, paprika, chicken broth and water.

Bring to a boil, reduce heat to a simmer and cook for 15 minutes, stirring occasionally.

Remove from the heat and stir in the half-and-half. Blend carefully to a puree in either a blender or food processor, using 2 batches if necessary. Return to a clean sauce pan and serve individually topped with chopped flat leaf parsley.

*NOTE. Italian San Marzano tomatoes are hand-picked from volcanic soils in southern Italy, are certified by the Italian government and are worth the effort to obtain. But if you are unable to find them, you may use a domestic version or other types.

Adapted from a recipe in Cooking Light magazine

Mexican White Bean Soup

INGREDIENTS

1    tablespoon olive oil

1    medium onion, chopped (1 cup)

2    stalks celery, sliced (1 cup)

2    medium carrots, sliced (1 cup)

3    cloves garlic, minced

2    teaspoons ground cumin

1    ;pinch or more cayenne pepper

2 ½   cups low sodium chicken broth

1    can (15 ounces) white beans

1    cup salsa verde or taco sauce

      sour cream for garnish

      fresh cilantro for garnish

METHOD

Heat a large Dutch oven or skillet over medium heat. Add the olive oil and the onion, celery, carrots and garlic. Cook the vegetables for 6 to 7 minutes or until tender, stirring occasionally. Add the pepper and broth. Retain ¼ cup of the beans and add the remainder to the soup, cover and bring to a boil. Reduce heat to a simmer and continue to cook for 4 to 5 minutes.

Using a hand-held blender or a counter top blender, carefully blend the soup slightly, leaving some pieces of vegetables. Add the salsa and the retained beans and continue to cook to reheat the soup. Remove from the heat and serve with a dollop of sour cream and chopped cilantro

Adapted from a recipe in Better Homes and Gardens  magazine

Parmesan Potato Soup

INGREDIENTS

1    tablespoon olive oil

3    shallots, chopped, about ½ cup

3    cloves garlic, minced

2    cups low sodium chicken broth

2    cups dry white table wine

1 ½  pounds Yukon or gold potatoes, diced ½ inch, 4 cups

2    teaspoons dried basil

2    teaspoons dried thyme

¼   cup grated Parmesan cheese

½   cup sour cream or Greek yogurt

½   cup half-and-half or 2% milk

      chopped chives for garnish

METHOD

Heat a medium sauce pan over medium-high heat and add the olive oil, swirling to coat. Add the shallots and cook for 3 to 4 minutes. Add the garlic and cook for 1 minute, Add the chicken broth, wine, potatoes, basil and thyme. Bring to a boil, reduce to a simmer and cook until the potatoes are tender, about 5 to 6 minutes. Working in batches if necessary, remove to a food processor or blender and process to a smooth puree.

Rinse the sauce pan and return the soup to it, whisking in the parmesan until it is thoroughly melted and combined. Add the sour cream and half-and-half, stirring to combine. If the soup needs to be reheated before serving, do it over low heat and stir constantly to prevent burning. Serve with a garnish of chopped chives.

Adapted from a recipe in Cooking Light magazine

COOKS NOTE: The use of sour cream and half-and-half give a creamier soup whereas the use of yogurt and 2% milk reduces the fat calories without losing to much creaminess. Mix and match as you see fit. If you must add salt, only use ½ teaspoon.

Radish Arugula Soup

INGREDIENTS

1    bunch red radishes*

2    tablespoons butter

1    cup chopped leeks

1    cup chopped celery, about 2 stalks

2    cups chopped arugula (2 ounces)

2    cups water

1    cup low sodium chicken broth

1    small potato, peeled, diced ½ inch (1 cup)

METHOD

Separate the radishes from the tops, reserving both. Wash and trim the radishes, removing the roots and tops. Slice thinly and set aside. Wash the radish greens and remove any hard stems. Chop and set aside.

In a large sauce pan over medium heat, add and melt the butter. Add the leeks and cook for 2 to 3 minutes until they are softened. Add the celery and sliced radishes and cook until the celery is softened, about 3 minutes. Add the arugula and cook, stirring, until it is wilted.

Add the water, chicken broth, potato and reserved radish greens, bring to a boil, reduce heat to a simmer, cover and cook for 15 to 20 minutes until all the vegetables are tender. Working in batches if necessary, add to a food processor or blender and process to a puree. Serve in individual dishes with a dollop of sour cream or yogurt if desired.

*NOTE: The radishes I used were quite large and, unfortunately, not very tasty. They also lacked the hotness that they usually have. Thus, there wasn’t a lot of radish flavor in the final soup. I have found that smaller radishes have more overall flavor than large ones and would recommend their use. Don’t worry about the hotness, it cooks away.

Smoky Cabbage Soup

INGREDIENTS

2    cups low sodium chicken broth

2    medium Yukon potatoes, peeled, diced ½ inch

1    teaspoon dried thyme leaves

1    tablespoon olive oil

3    medium Andouille sausages, sliced ¼ inch

1    cup chopped white onion

4    garlic cloves, minced

½   small head cabbage, chopped (3-4 cups)

¼   cup water

1    can (15 ounces) diced tomatoes with juice

METHOD

Place the chicken  broth into a medium sauce pan over high heat. Add the potato cubes and thyme. Bring to a boil, reduce heat to a simmer and cook 8 to 10 minutes until the potatoes are just ten der. Remove from the heat and reserve.

In a large skillet over medium heat, add the olive oil and swirl to cover. Add the sausage slices and cook for 3 to 4 minutes until lightly browned, turning often. Add the onions and cook for 3 to 4 minutes. Add the garlic and cook for 30 seconds. Add all of the cabbage and the water and cook, turning often, until the water has evaporated.

Add the potatoes with their liquid and the tomatoes with their liquid. Stir and cook until the cabbage is mostly wilted but still a bit crisp. Serve in individual bowls.

Based on a recipe from Cooking Light magazine.

Loaded Potato Soup

INGREDIENTS
2-3    medium russet potatoes 1 ½ pounds
1    tablespoon olive oil
2    slices bacon, halved
½   cup chopped white onion
3    cups low sodium chicken broth
½   cup sour cream
1    cup shredded sharp cheddar cheese
½   teaspoon salt

METHOD

Peel and dice the potatoes to ½ inch, yielding about 3 cups. Set aside. Add the olive oil to a large sauce pan over medium-high heat and add the bacon. Cook until crisp, turning once, and remove to a paper towel to drain. When cool to the touch, crumble the bacon and set aside.

Add the onions to the sauce pan and cook until translucent, about 3 to 4 minutes. Add the broth and the diced  potatoes, bring to a boil, reduce the heat to a simmer and cook for 10 to 12 minutes until the potatoes are tender. Remove from the heat and add the sour cream, cheddar cheese, salt and half of the crumbled bacon, stirring them until completely melted and absorbed.

Using batches if required, add the soup to a food processor or a blender and process to a puree. Serve in individual dishes garnished with crumbled bacon.

Modified from a recipe in Eating Well  magazine.