EatingWell Soups: 100 Healthy Recipes for the Ultimate Comfort Food

Copyright©2018byMeredithCorporation,DesMoines,Iowa.Allrightsreserved.Forinformationaboutpermissiontoreproduceselectionsfromthisbook,[email protected],HoughtonMifflinHarcourtPublishingCompany,3ParkAvenue,19thFloor,NewYork,NewYork10016.www.hmhco.comLibraryofCongressCataloging-in-PublicationDataisavailableISBN978-1-328-91103-2(pbk)BookdesignbyWaterburyPublications,Inc.,DesMoines,Iowa.Onthefrontcover:Shiitake&NoodleHot&SourSoupOnthebackcover:SpringLimaBeanSoupwithCrispyBaconeISBN:978-1-328-91104-9

v1.0918

EatingWell®EDITOR-IN-CHIEFJessiePriceCREATIVEDIRECTORJamesVanFleterenFOODEDITORJimRomanoffMANAGINGEDITORWendyS.RuoppRESEARCHEDITORAnneTreadwellSENIORFOODEDITORCarolynMalcounTESTKITCHENMANAGERBreanaLai,M.P.H.,R.D.RECIPEDEVELOPERS&TESTERSCarolynCasner,JuliaClancy,HilaryMeyerNUTRITIONCONSULTANTJillCerreta,M.S.,R.D.NUTRITION&FEATURESEDITORShaunDreisbachASSOCIATENUTRITIONEDITORJuliaWestbrookPHOTODIRECTORMariaEmmighausenPRODUCTIONDESIGNERJoleeMainASSOCIATEEDITORLucyM.CasaleEDITORIALASSISTANTNancyMargolinEatingWellSoupsPROJECTEDITORLisaKingsley,WaterburyPublications,Inc.CONTRIBUTINGRECIPEDEVELOPERSLisaHoldernessBrown,AnniePetersonCONTRIBUTINGFOODSTYLISTJoshuaHake,WaterburyPublications,Inc.CONTRIBUTINGWRITERSSaraStillmanBerger,DanielDuane,KathyGunst,AnnaThomasCONTRIBUTINGPHOTOGRAPHERSPeterArdito,JohnnyAutry,MartyBaldwin,KenBurris,KarlaConrad,PennyDeLosSantos,CarinKrasner,ErinKunkel,BlaineMoats,DevonO’Brien,AndrewScrivani,JimWestphalen(SeePhoto:AnnaLarson/Offset;photo:NataliaKlenova/StockFood)COVERPHOTOKenBurrisDESIGNDIRECTORKenCarlson,WaterburyPublications,Inc.ASSOCIATEDESIGNDIRECTORDougSamuelson,WaterburyPublications,Inc.PRODUCTIONASSISTANTMindySamuelson,WaterburyPublications,Inc.INDEXERAmyNovick,BackSpaceIndexingHoughtonMifflinHarcourtEXECUTIVEEDITORAnneFicklenMANAGINGEDITORMarinaPadakisLowryARTDIRECTORTaiBlanche

mailto:[email protected]

http://www.hmhco.com

SR.PRODUCTIONCOORDINATORKimberlyKiefer

contents

INTRODUCTIONSTARTWITHSOUPEATMOREVEG!BETTER-THE-NEXT-DAYSOUPSGREENSOUPSKINDERSOUPSJUSTADDWATERBEANS,BEANSSLIM-DOWNSOUPSPLUGGED-INSOUPSSOUPSOCIALSOUPSBYTHEFORMULARESOURCESINDEXCONNECTWITHHHMH

WeLoveSoupandYouShouldToo

Wheneveranyoneasks“What’syourfavoritedishtocook?”myanswerissoup.Iknowthatsoundsbroad.They’reprobablywonderingwhetherIdoakillermac&cheeseorhaveaspecialwaywithroastchicken.ButIanswersoup,becausenomatterwhattypeitis—whetherittakes20minutesor2hours,whetherit’slightandvelvetyorheartyandchunky,warmandcomfortingorchilledandrefreshing—Ilovethemall.Ifyou’vepickedupthisbook,perhapsyoualreadyagreewithmethatsouphasanawfullotgoingforit.Herearesomeofthehighlights.

Tostartwiththeobvious,it’sacomfortfood.Withmostcomfortfoods,though,ifyoupackedthemwithhealthyingredients—wholegrains,vegetables,beans—they’dfeellike,well,healthfood.Soupisdifferent.Itfeelsrichandindulgent.Maybeit’sthewayitfillsyouuporthesavorinessofthebroth.Thinkofabowloftomatosoup.Youcanmakeaneasyonewithcannedtomatoes,onionsorgarlic,chickenbroth,maybealittlethymeorbasil(seeourrecipe).Pureeit,sitdowntoabowlandtaste.It’stangyandsavory.Thetextureissmoothandcreamy.It’sintenselyflavorful…richeven.Butithasjustafewgood-for-youingredients.That’sthealchemyofsoup.

Soupiseasyandforgiving.There’snotalotofstressfulmultitaskinginsoup-making.Onoccasion,youmighthavetwopansgoingatonce,sayabatchofbeanssimmeringwhileyousautévegetablestoaddlater.Usually,though,it’sallinonebigpot(lessmessattheend)andcanbeleftalonetobubbleawaywithoutmuchoversight.I’llputoneonandheadouttowalkmydog.Orifit’sintheslowcooker,gotoworkfortheday.It’sthateasy.

Soup’salsoaperfectvehicleforimprovisation.Gotarecipeforvegetablenoodlesoupbutdon’tfeellikenoodles?Howaboutriceinstead?Maybepotatoes.Don’thaveabunchofkalefortonight’srecipe?Throwinabagoffrozenspinach.Wanttomakesomethingvegetarian?Swapthebeeforchickenbrothforvegetablebroth.Thebottomlineisyou’reprobablynotgoingtomessitup.Andyouwillendupwithadeliciousmeal.(Ifyouneedalittleguidanceonhowtostartimprovising,checkouttheSoupsbytheFormula.)

Whenitcomestofeedingacrowdorafamilywithahecticschedule,soupistheretobailyouout.Youcaneatasouprightwhenit’sdone,andthat

istheretobailyouout.Youcaneatasouprightwhenit’sdone,andthatsamesoupcanjustaseasilyhangforanhouruntilakidgetshomefrompractice.Ilovetomakesoupforacasualget-together.Icanmakeitbeforeguestsarrive,thenitsflavorscanmelduntilhungerstrikes.Andleftoversrule—Ipackageupindividualservingstohaveready-to-golunchesthroughouttheweek.Plentyofsoupstakewelltothefreezertoo.IliketostockpilequartcontainersoffrozensoupsoIhavesomethingfordinnerswhenIjustdon’thavetimetocookfromscratch.

WhyTheseSoups?Thereareazillionsoupcookbooks(judgingbymybookshelf,Imayownhalfofthem)andabajillion-zillionsouprecipesonline.Sowhatmakesthisonespecial?Thisbookisdifferentbecauseit’sanEatingWellcollectionofsoups.We’reamagazinebrandbasedinVermont,dedicatedtohelpingourfanseatdeliciousfoodthathappenstobegoodforthem.Webelievecookingmeals,madefromwholeingredients,withplentyofflavorandlotsofloveisoneoftheessentialjoysinlife.Anditdoesn’thurtthatwhenyoueattheEatingWellway,youfeelawesometoo.

Allyearlongoureditorsdreamupnewideasandconsultnewcontributors.Thatmakesthisaverydifferentkindofbookfromonebyasingleauthor.Itisatapestryofsorts,reflectingthebestsoupswehavetested,tastedandpublishedovertheyears.ItincludescuisinesfromMexicantoSingaporean.RecipesrangefromRibollitabycelebritychefLidiaBastianichtoMatzoBallSoupwithFreshDillfromJamesBeardAwardwinnerKathyGunst.SouthwesternexpertsBillandCherylJamisonhavesharedtheirGrilledTomatoGazpachoandprolificIndiancookbookauthorRaghavanIyerteachesushowtomakePaprika&RedPepperSoupwithPistachios.

We’vealsosprinkledessaysthroughoutthebook.Ineach,contributorssharetheirthoughtsonsoup-making.Forexample,AnnaThomas,ascreenwriterandcookbookauthor,explainshowshebecameobsessedwithwhatshecallsgreensoups,thosethatarejam-packedwithgreenvegetables.Anna’srecipesconvertedusintogreensoupdevotees.Alongwithheressay,

you’llfindmanyofAnna’srecipes,andsomenewEatingWellonesinspiredbyher,intheGreenSoups.

Youcanbesurewhenyouchoosearecipefromthisbookthatit’sgoingtowork.EachonehasgonethroughtheEatingWellTestKitchen.Thatmeansit’sbeentestedmultipletimestomakesureit’seasytofollowanddeliversdeliciousresults.Atleasttwopeopletesteachrecipebecausewhatmakesperfectsensetoonecookmaybeuncleartoanother.Wealsousedifferentequipment,forexamplebothgasandelectricstoves,tomakesureresultsareconsistent.Oncewe’vevettedarecipesoweknowit’sgoingtoturnoutgreatforyou,werunitbyourteamofnutritionexperts.Theyprovidenutritionanalysisandhealthtagstoindicatewhichrecipesareheart-healthy,low-calorie,etc.(Lookforhealthtagsonthetopofeachrecipepage.)Formoreonhowwetestandanalyze.

WhatDoesHealthyMean,Anyway?Whenitcomestowhatweconsiderhealthy,youwon’tfindfadsorfuss.We’renotintoeliminationordeprivation.Therearenosingle“bad”foodsthatmustbebanned.Wedobelieveinfollowingthebestscience-backednutritionadviceavailabletoday.Tothatend,wehaveateamofregistereddietitiansonstaffandaboardofhealthadvisorsthatincludessomeoftheleadingexpertsoneverythingfromweightmanagementtohearthealth.Weaimforabalancedoverallpatternofeating.Wehelppeoplegetexcitedaboutthegoodstuff—fruits,vegetables,leanmeats,seafood,wholegrains,nuts,beans,healthyoils.Webelieveifyougetmoreofthatgoodstuff,you’regoingtoendupwithanoverallhealthydiet.

Sowhatdoeshealthymeanforourrecipes?You’llfindthatEatingWellsoupshaveafewthingsincommon.Oftentheyareloadedwithvegetables.SeetheEatMoreVeg!andGreenSoupsforsomeclearexamples.Thereareplentythatarelow-calorieyettotallysatisfyingifyou’relookingtomanageyourweight(seeSlim-DownSoups).Whenoursoupsincludegrains,they’re

usuallywhole—barley,brownrice,bulgur,etc.We’reliberalwithbeans,whichbumpupfiber.Smallishamountsofmeataddflavorandsatisfyingprotein.

Westeerclearofthetypicalsoupstumblingblocks.Plentyofrecipeswouldhaveyouladlingupsoupsthatarehalfbutterandcream.Whiletherehasbeensomesignificantnewscienceonfats,thebestadvicetodayisstilltochooseunsaturatedfats(oliveoil,canolaoilandnutsareallsources)oversaturated.There’splentyofevidencethatunsaturatedfatsareconnectedwithhealthier,longerlives.Notsowithsaturatedfats.Thehitchisthatbutter,cheeseandcreamtastedelicious.Sowehavedevelopedwaystousejustabitoftheseingredients(whichresearchnowsuggestsarefineinmoderation)andstillgetdeliciousresults.TurntotheKindersoupschapter,devotedtokid-friendlysoups,andyou’llfindcheeseburgersoupandacreamychickenenchiladasouptonametwotastyexamples.

Theotherbighurdleformanysouprecipes:sodium.Gettingtoomuchsaltinyourdietcanleadtohighbloodpressure.Theproblemis,youneedsalttobringouttheflavorofalltheingredientsinyoursoup.Infact,saltmaybethesinglemostimportantingredientformakingasoupthattastesamazing.Tryastore-boughtchickenbrothwithoutanyaddedsaltorevenahomemadeonewithoutsalt,andit’slikelisteningtotheradiowithearmuffson.Yougetahintofchickenflavor,butit’sdullandhardtodiscern.Addsalt,andsuddenlythebrothcomestolife,tastingrichandchicken-y.LuckilyourTestKitchenteamispackedwithexpertswhoknowhowtonavigatethelinetogetabalanced,flavor-packedrecipethat’snotoverloadedwithsodium.(Arelevantaside:Allofourrecipesspecifywhatkindofbrothtobuyatthestore.Youcanmakeanyoftherecipeswithhomemade,butwillneedtoadjusttheseasoningaccordingly.TurntoStock(orBroth)Up!formoreonbroth.)

GetCooking!

Nowthatyou’vemadeitthisfar,you’rereadytocook.Flipthroughthepagesandyou’llseetheorganizationreflectsthefactthatitwasputtogetherbyateamofeditors.Soitshowcasesmanypointsofview,showingoffallthereistoloveaboutsoups.Someofthechaptersarebasedonoccasions—soup-swapparties,make-aheadsorstartersoups.Wealsoorganizedafewchaptersbycookingtechniques,asinsoupformulas(forchickensoup,chowderandvegetablesoups,SoupsbytheFormula)andhowtomakejarsofhomemadecupo’noodlesoups(Justaddwater).Andwe’vethoughtabouthowwecanhelpyoueatmorevegetables,getmorebeansinyourdiet(Beans,Beans),cooksoupskidswilllove(Kindersoups)orslimdown(Slim-DownSoups).We’vepepperedinsomeaccoutrements,includingideasforcrostini,breadsticksandtoppers.Finally,inthebackofthebook(Resources)you’llfindasoup-makingtoolboxofbrothrecipes,tipsforbuyingbrothandaguidetostockingasoup-readypantry.

Whatareyouwaitingfor?It’stimetogetoutthesouppot!

—JessiePrice,editor-in-chief

soup’ssuperpowers

Soupisgoodforthesoul—andtherestofyoutoo.Here’salookatfourofitshealthbenefits.—JuliaWestbrook,associatenutritioneditorItImprovesYourDietDoyouhaveasouperdiet?(Seewhatwedidthere?)Theanswerisprobably“yes”ifyou’reasoup-eater.Lookingatthedietsof10,500Americans,IowaStateUniversityresearchersfoundthatpeoplewhoatesouphadhigherdiet-qualityscoresthanpeoplewhodidn’t.Soup-eatershadhigherintakesoffiber,vitaminA,magnesium,ironandpotassium.Andoverall,theygotmoreservingsofvegetables(notably,moredarkgreens,orangeveggiesandlegumes).

ItHelpsYouStaySlimComparedtopeoplewhoenjoysoupontheregular,thosewhoskiptheslurpareabout40percentmorelikelytobeoverweight,accordingtoresearchpublishedinthejournalPLOSONE.Thedifferenceinactualbodysizewassome-whatsmall—awaistcircumferencedifferenceofabout1¼inches—butwethinkthat’sprettyremarkableconsideringparticipantsservedupsoupjustonceaweek.Plus,anotherstudyoutofPennStatereportedthateatingsoupbeforelunchhelpedpeoplenaturallycut134caloriesoutoftheirentiremeal.ItGivesYouMoreFoodforFewerCaloriesWhenyouincludesoupinyourmeal,you’relikelytoeatalargerportionoffoodthat’salsolowerincalories.ThesamePennStatestudywementionedatleftfoundthatpeoplewhohadsoupbeforelunchenjoyedabout27ouncesoffood—thesoupplusapastaentree,forabout820calories—whilethosewhodidn’tstartwithsoupateabout15ouncesofjustthepastaforabout930calories.Otherresearchshowsthatdietsrichinfoodsthatfillyouupwithfewercalories,likesoup,areassociatedwithalowerriskofdevelopingtype2diabetes.

It’sSalty,ButBalancedSoupisnotoriouslyhighinsodium—andyes,researchshowsthatpeoplewhoeatsoupdogetmoresodiumthanthosewhoskipthebowl.They’realsolikelytogetmorepotassium.Thisisimportantforhearthealthbecausepotassiumencouragesyourbodytoexcretesodium.So,whiletoomuchsodiumcanraisebloodpressure,potassiumcanhelpbringitbackdown.Notalllunchescansaythat.Ahomemadesandwichmadewithham,cheese,tomatoandwhole-wheatbreadhasover800mgofsodiumandonly320mgofpotassium,butabasicvegetablesoup(likeourVeggistrone)hasabout640mgofsodiumand718mgpotassium.That’s20percentofyourrecommendeddoseofpotassiumfortheday!

SoupSavvy

Whetheryou’reaconfidentcookwho’sreadytoriffonribollitaorakitchennewbie,alittleexpertadviceisalwayshelpful.Hereare10need-to-knowtipsandtechniquesfromoursoupgurus.Read’emandcook.

SIMMERINSTEADOFBOILLowandslowcooking—agentlesimmerinsteadofarapidboil—isagoldenruleformakingsoup.Boilingcausesyourveggiestobreakapartandcanturnmeatintotough,hard-to-chewpieces.

ENRICHSTORE-BOUGHTBROTHGivestore-boughtbrothmoresavoryflavorbysimmeringitwithextrameat(suchasforchickensoup),bonesoraromatics,suchasherbs,spicesorfreshgingerorgarlic,foratleast20minutes.Strainthebroth,thenuseitforyoursoup.

TASTE&ADJUSTIfyoursoupneedsaflavorbump,firsttryaddinganacid—asqueezeoflemonjuiceoradashofvinegar—tobrightentheflavor.Stillnotright?Tryaddingsalt—atinybitatatime,whichwillalsoenhancethewaythingstaste.Miso,soysauce,fishsauce,anchovypasteorWorcestershirealsogetthejobdonewhileaddingahitofumami.

STIRINAPARMESANRINDWhenyou’renolongerabletogratecheeseoffahunkofParmesan,hangontotherindtopopitintoyournextpotofsoup.You’llgetanotherlayerofnuttyflavorthattakesyoursoupfrommehtomagnifico.

COOKPASTA&GRAINSPERFECTLYEvenafterthestoveisoff,heatfromthesoupcontinuestosofteningredients.Ifyou’replanningleftovers,youcankeeppastaandgrainsfromturningtomushbycookingtheminsoupforatouchlessthanthepackagedirections.Orcookthemseparatelyandstirintothesoupjustbeforeservingfortheperfecttexture.

EMPLOYTHEWHOLEVEGETABLEStemsandtopsfromveggieslikebroccoli,chardandleeksbecometenderwhencookedandyou’llgetallthoseextra

nutrientsandfiberwhilereducingfoodwaste.SeethistipinactionintherecipeforGreenCurrySoup.

THICKENWITHSTALEBREAD,BEANSORMASHEDPOTATOESWhenstirredintosoup,stalebread,mashedbeansandmashedpotatoescookdowntocreateacreamy,richtexture,allwithoutaddingcream.It’salsoagreatwaytouseupleftovers.

RINSECANNEDBEANSHere’saninstantwaytomakecannedbeanshealthierbeforeaddingthemtosoup:rinsethem.Givingbeansacoldshowerreducessodiumbyathird.

USETHESOAKINGLIQUIDDriedchilesandmushroomshaveconcentratedflavorthatendsupintherehydratingliquid.Strainthisflavorfulsoakingliquidthroughafine-meshsieveorcheeseclothanduseitinsoupforanextrahitofflavor,aswedoWildMushroomSoup.

ADDSOFTHERBSATTHEENDFreshsoftherbs,suchasbasil,parsleyandcilantro,losetheirflavorwhencookedtoolong.Topreservetheiressence,addthemjustbeforeserving.Hardierherbs,likesageandrosemary,cancooklongerandbeaddedearlier.

ToolsforSoup

Technically,allyouneedisapotandaspoon.Butcookingismucheasierandfasterwiththerightequipment.Nabtheseessentialsformakingsoupandgetstirring,whizzingandslurping.

LARGEPOTAlargepot(sometimescalledaDutchoven)withawide,heavybottomistheworkhorsewhenitcomestomakingsoup.Pickaheavypotthatholdsatleast4quartsandismadeofstainlesssteelorenameledcastiron,suchasaLeCreuset,tomakesureyoursoupcooksevenlyanddoesn’tburnonthebottom.

STOCKPOTTypicallymuchtallerthanalargepot,stockpotscanholduptoawhopping20quarts.Thetallsidespreventtoomuchliquidfromevaporatingduringthelongcookingtimesneededtomakearich-tastingbroth.They’realsonecessaryformakingextra-largebatchesofsoup.

LONG-HANDLEDWOODENSPOONUnlikemetal,thistoolstayscoolasyoustirandwon’tscratchyourpot,especiallyifyouhaveanybitsstucktothebottomyouneedtoscrapeup.

SOUPSKIMMERThisflat,circularstrainerisparticularlyimportantwhenmakingstocktoskimfrothandanyunwantedbitsoffthesurface.

LADLEWithadeep,roundedbottom,alargesoupladlemeansfewertripsfrompottobowl.Ifyou’rewatchingportionsize,purchaseonethathascupmeasuresinsidetheladlesoyouknowhowmuchyou’reeating.Ifyourladleisn’tlabeled,transferafullscoopintoameasuringcupsoyouknowhowmuchitholds.

CHINOISORCHINACAPSTRAINERSerioussoup-makersneedserioussieves.Theselargeconicalstrainersaremadeofveryfinemeshorperforatedmetalandaredeeperthanatypicalcolander,soyoucanreallyloadthemuptostrainbrothsormakesoupssmooth.

HIGH-POWEREDBLENDERWhileanyblenderwillwork,high-poweredblenders,suchasaVitamixorOsterVersa,createthesmoothestsoups.Thestrongermotorspulverizeingredientsquickerandwhipairintothemixture,creatingalightandfluffytexture.Plus,newmodelsoftenhaveanoversizedpitcher,soyoumaynothavetopureeinbatches.

IMMERSIONBLENDERThistoolletsyoupureedirectlyinthepotsoyoudon’triskamesswhentransferringhotsouptoablender.Plus,mostimmersionblenderbladessnapoffandgostraightintothedishwasher,makingcleanupabreeze.

MICROPLANEThesethingratersareperfectforaddingasuper-finefinishingtouchofhardcheeseorcitruszesttosoup.Useforgratinggarlic,gingerandnutmegaswell.

SLOWCOOKERIt’shardtobeattheconvenienceofaslowcooker.Beans,lentils,toughcutsofmeatandrootvegetablesallturntotendermorsels,nostirringrequired.Besuretopurchaseonethatautomaticallyswitchesto“warm”whenit’sfinished.

STORAGEMostsouprecipesareeasilydoubledandsomeeventastebetterasleftovers.Forstoringandtransportingsoup,welikeglasscontainerswithlidsthatsnaptoformatightseal.Glasscontainersallowyoutoseewhat’sinside,cangointhemicrowaveandlastlongerthanplastic.LookforcontainerswithBPA-freelids.

MarylandOysterStew

STARTWITHSOUP

Thesedays,multi-coursemealstendtobelefttotherealmofrestaurants.Butfortheholidays,aspecialbirthdayorsomeothercelebratoryoccasion,amenuthatstartswithabeautiful,lightbowlofsoup,sayoysterstew,maybejustthethingtosetthetoneoftheevening.

MarylandOysterStewChilledStrawberry-RhubarbSoupCeleriacandAppleSoupwithBlueCheeseToastsCreamyRyeandButternutSquashSoupJerusalemArtichoke-PotatoSoupwithCrispyCroutonsShrimpandChineseChiveWontonSoupWildMushroomSoup

LOW-CALORIE•GLUTEN-FREEACTIVE 45MINTOTAL 45MIN

MarylandOysterStew

Thisdelicateoystersouprecipesetsthetoneforcelebration.Wemadethisstewhealthierbyprimarilyusinglow-fatmilkwithjusttherightamountofcreamforrichness.Servewithcrustybreadtosopupallthedeliciousbitsatthebottomofthebowl.(Photo.)

3 tablespoonsbutter2 cupsdicedwhiteonion1 cupdicedcelery,plus¼cupchoppedceleryleaves,divided2 pintsshuckedoysters,liquidreserved¾ teaspoonkoshersalt½ teaspoonpaprika

3½ cupslow-fatmilk½ cupheavycream3 dasheshotsauceGroundpeppertotaste

2 tablespoonssnippedfreshchives

1.Heatbutterinalargesaucepanovermediumheatuntilmelted.Addonionandcelery,reduceheattomedium-lowandcook,stirringoccasionally,untiltranslucentandverytenderbutnotbrowned,25to30minutes.2.Meanwhile,cutoystersinhalforquarters,dependingonsize.Pourtheoysterliquidthroughafine-meshsievetostrainoutanygrit.3.Stirsaltandpaprikaintothevegetablesandcook,stirring,for1minutemore.Addthestrainedoysterliquid,milk,creamandhotsauce.Increaseheattohighandbringtoaboil.4.Reduceheattoasimmerandgentlyaddtheoysters.Cookjustuntiltheiredgesbegintocurl,2to3minutes.Removefromheat.Seasonwithpepper.Garnishwithceleryleavesandchives.

►►MAKEAHEAD:PreparethroughStep3andrefrigeratestewandoystersseparatelyforupto1day.Toserve,reheatandfinishwithStep4.SERVES12:ABOUT¾CUPEACHCALORIES147|FAT8G(SAT5G)|CHOLESTEROL41MG|CARBS11G|TOTALSUGARS5G(ADDED0G)|PROTEIN7G|FIBER1G|SODIUM299MG|POTASSIUM283MG.Nutritionbonus:VitaminB12(210%dailyvalue)|Iron(25%dv).

Don’tworryaboutshuckingtheoysters.Mostsupermarketseafooddepartmentscarrythemalreadyshucked.

LOW-CALORIE•HEART-HEALTHY•VEGETARIAN•GLUTEN-FREEACTIVE 25MINTOTAL 45MIN

ChilledStrawberry-RhubarbSoup

Sweetstrawberriesandtartrhubarbarewhirledtogetherinthischilledsoup.Serveitasastarterforanearly-summersupper.

4 cups½-inchpiecesrhubarb,freshorfrozen3 cupswater

1½ cupsslicedstrawberries¼ cupsugar⅛ teaspoonsalt⅓ cupchoppedfreshbasilormint,plusmoreforgarnish

Groundpeppertotaste

1.Bringrhubarbandwatertoaboilinalargesaucepan.Cookuntiltherhubarbisverysoftandbrokendown,about5minutes.Transfertoamediumbowl.Putacoupleinchesoficewaterinalargebowlandsetthebowlwiththerhubarbinittohelpcoolitquickly.(Ifyouaren’tinahurry,youcanskiptheice-waterbath.)Refrigerate,stirringoccasionally,untilcool,atleast20minutes.2.Transfertherhubarbtoablender.Addstrawberries,sugarandsalt;blenduntilsmooth.Returntothebowlandstirinbasil(ormint).Servesprinkledwithmoreherbsandagenerousgrindingofpepper.

►►MAKEAHEAD:Refrigeratethesoup(withoutbasilormint)forupto1day.Stirinherbsjustbeforeserving.SERVES4:ABOUT1¼CUPSEACHCALORIES95|FAT0G(SAT0G)|CHOLESTEROL0MG|CARBS23G|TOTALSUGARS17G(ADDED13G)|PROTEIN2G|FIBER4G|SODIUM84MG|POTASSIUM460MG.Nutritionbonus:VitaminC(78%dailyvalue).

Celeriac&AppleSoupwithBlueCheeseToasts

LOW-CALORIE•VEGETARIANACTIVE 1HRTOTAL 1½HRS

Celeriac&AppleSoupwithBlueCheeseToasts

Roastingceleriacandapplesbeforepureeingthemintothesoupintensifiestheirflavor.Thebluecheesetoastsaddalittlesomethingspecial,butyoucouldgarnishwithtoastedpecansinstead.

SOUP2 poundsceleriac(celeryroot)2 mediumGrannySmithapples,peeled3 tablespoonsextra-virginoliveoil,divided¾ teaspoonsalt,divided1 mediumonion,chopped1 largecarrot,chopped2 teaspoonschoppedfreshthyme2 teaspoonsfinelychoppedgarlic1 mediumrussetpotato(about8ounces),peeledandchopped4 cupslow-sodiumvegetablebroth2 cupswater¼ teaspoonfreshlygratednutmeg¼ teaspoongroundpepper

TOASTS8 slicesbaguette(¼-inch),preferablywhole-wheat1 clovegarlic,peeledandhalved8 teaspoonscrumbledGorgonzolaorothermildbluecheese

1.Topreparesoup:Positionrackincenterofoven;preheatto450°F.2.Cutoneendoffceleriactocreateaflatsurfacetokeepitsteady,thencutofftheskin,followingthecontouroftheroot.(Oruseavegetablepeelerandpeelaroundtherootatleastthreetimestoensureallthefibrousskinhasbeenremoved.)Cutinto½-inchpieces.Cutapplesinto1-inchwedges.Toss

theceleriacandapplesinalargebowlwith2tablespoonsoiland¼teaspoonsaltuntilwellcoated.Spreadoutonabakingsheet.Roast,stirringonceortwice,untillightlybrownedandtender,35to40minutes.3.Meanwhile,heattheremaining1tablespoonoilinalargepotovermediumheat.Addonion,carrotandthyme;cook,stirring,untilsoftenedbutnotbrowned,about5minutes.Addchoppedgarlicandcook,stirring,for30seconds.Addpotato,broth,water,nutmeg,pepperandtheremaining½teaspoonsalt.Bringtoaboil.Reduceheattomaintainagentlesimmer,coverandcookuntilthevegetablessmasheasilywhenpressedagainstthesideofthepot,35to40minutes.Addtheceleriacmixturetothepot.Pureethesoupwithanimmersionblenderuntilsmooth.(Ortransferthesouptoablenderandblenduntilsmooth.Usecautionwhenpureeinghotliquids.)4.Topreparetoasts:About15minutesbeforeyou’rereadytoserve,preheatovento400°F.5.Placebaguetteslicesonabakingsheetandbakeuntiltoasted,6to8minutes.Rubthemwithgarlic,thentopwithcheese.Returntotheovenandbakeuntilthecheeseismelted,5to7minutes.6.Servethesouptoppedwithacheesetoast.

►►MAKEAHEAD:Preparesoup(Steps1–3)andrefrigerateforupto3days.Reheatovermedium-lowandpreparecheesetoasts15minutesbeforeserving.SERVES8:ABOUT1CUPSOUP&1CHEESETOASTEACH

Calories174|Fat7g(sat1g)|Cholesterol2mg|Carbs26g|Totalsugars8g(added0g)|Protein3g|Fiber4g|Sodium446mg|Potassium487mg.Nutritionbonus:VitaminA(32%dailyvalue).

LOW-CALORIE•VEGETARIANACTIVE 30MINTOTAL 1HR5MIN

CreamyRye&ButternutSquashSoup

ThisisahealthiertakeonatraditionalsquashandryebreadsoupfromtheValled’AostaregionofItaly,usuallymadewithmilkandcheese.Thisvariationgetsitsrichnessfromthecreamystarchesreleasedbythebreadandwintersquash.Ifyoulikecaraway,besuretouseaseededryebread.

2 tablespoonsextra-virginoliveoil2 clovesgarlic,minced¼ teaspooncrushedredpepper

4½ cupsdicedbutternut,kabochaorhubbardsquash(1-inchpieces)6 cupswater¾ teaspoonkosherorseasalt5 cups1-inchpiecesstaleryebreadwithoutcrust(seeTip)2 tablespoonsfinelychoppedfreshparsley

1.Heatoilinalargepotovermediumheat.Addgarlicandcrushedredpepper;cook,stirring,untilfragrant,about1minute.Addsquashandstirtocoatwiththeoil.Addwaterandsalt.Bringtoaboil.Reduceheattoasimmerandcook,partiallycovered,untilthesquashistender,15to20minutes.2.Mashabouthalfthesquashagainstthesideofthepottocreateathickbroth.Stirinbread;returntoasimmerandcook,stirringoccasionally,untilthebreadisbeginningtobreakapart,5to15minutes(cookingtimedependsonhowstaleand/ordenseyourbreadis).3.Removethesoupfromtheheat,coverandletstandfor15minutes.Stirinparsleyandserve.SERVES6:1⅓CUPSEACHCALORIES185|FAT6G(SAT1G)|CHOLESTEROL0MG|CARBS30G|TOTALSUGARS4G(ADDED1G)|PROTEIN4G|FIBER4G|SODIUM480MG|POTASSIUM413MG.Nutritionbonus:VitaminA(205%dailyvalue)|VitaminC(37%dv).

Tostalebreadnaturally,storeatroomtemperatureinapaper(notplastic)bagfor2to5days.Ifyoudon’twanttowait,bakeslicedorcubedbreadonalargebakingsheetat250°Funtilcrispedanddry,15to20minutes.One1-poundloaf(12to14slices)yields8to10cups1-inchpieces.

CreamyRye&ButternutSquashSoup

JerusalemArtichoke-PotatoSoupwithCrispyCroutons

LOW-CALORIE•VEGETARIANACTIVE 35MINTOTAL 1HR

JerusalemArtichoke-PotatoSoupwithCrispyCroutons

Jerusalemartichokes—alsoknownassunchokes—aretheknobbytuberrootsofsunflowers.Theyhaveadelicatechestnut-likeflavorandastarchytexture,makingthemaperfectpartnerforpotatoesinthissoup.Serveasastarterbeforeafallorwinterdinneralongsideaheartygreensalad.

3 tablespoonsextra-virginoliveoil,divided1 largeleekor2smallleeks,cleanedandthinlysliced(seeTip)3 clovesgarlic,minced5 cupslow-sodiumchickenbrothorvegetablebroth1 poundJerusalemartichokes,peeledandchopped8 ouncesYukonGoldpotatoes,peeledanddiced¾ teaspoonsalt½ cuphalf-and-half2 teaspoonsfreshthymeleaves,plusmoreforgarnish3 cupscubedwhole-wheatbread½ teaspoongarlicpowder½ teaspoongroundpepper

1.Heat1tablespoonoilinalargepotovermediumheat.Addleekandcook,stirring,untilsoftened,about5minutes.Stiringarlic.Cook1minutemore.Addbroth,Jerusalemartichokes,potatoesandsalt;bringtoaboil.Reduceheatandsimmer,covered,untilthevegetablesareverytender,20to25minutes.2.Pureethesoupwithanimmersionblenderuntilsmooth.(Ortransferthesouptoablenderandblenduntilsmooth.Usecautionwhenblendinghotliquids.)Stirinhalf-and-halfandthyme.

3.Meanwhile,preheatovento425°F.Placebreadcubesonabakingsheet.Drizzlewiththeremaining2tablespoonsoil,thensprinklewithgarlicpowderandpepper;tosstocoat.Bake,stirringoncehalfwaythrough,untilbrownedandcrisp,15to20minutes.4.Servethesouptoppedwiththecroutonsandmorethyme,ifdesired.SERVES8:ABOUT1CUPEACH

Calories199|Fat8g(sat2g)|Cholesterol5mg|Carbs25g|Totalsugars6g(added1g)|Protein7g|Fiber3g|Sodium364mg|Potassium482mg.

LOW-CALORIEACTIVE 1HRTOTAL 1¼HRS

Shrimp&ChineseChiveWontonSoup

Chinesechivestastelikeacrossbetweenaleekandarampwithagarlickyedge.Trimthestemendbeforeusing.Lookforthematfarmers’marketsandatAsianmarketsoruseregularchives.

2 Chinesedriedmushroomsordriedshiitakes4½ cupslow-sodiumchickenbroth,divided4 ouncesrawmediumshrimp,peeledanddeveined¼ cupmincedchives,preferablyChinesechives2 tablespoonsmincedwaterchestnuts2 teaspoonsShaoHsingricewineordrysherry7 teaspoonstoastedsesameoil,divided¼ teaspoongroundwhitepepper1 tablespooncornstarch

24 squarefreshwontonwrappers4 ¼-inchslicesfreshginger,peeledandsmashed12 yauchoi(choisum)orbroccolinistalks2½ tablespoonsreduced-sodiumsoysauce

Cilantrosprigs(optional)

1.Placemushroomsinasmallheatproofbowl.Heat½cupbrothuntilsteamingandpouroverthemushrooms.Letstanduntilsoftened,about30minutes.Removethemushrooms(reservetheliquid);discardthestemsandfinelychopthecaps.2.Cutshrimpinto¼-inchpieces.Combinetheshrimp,themushrooms,chives,waterchestnuts,ricewine(orsherry),1teaspoonsesameoilandpepperinabowl.3.Lineabakingsheetwithparchmentanddustwithcornstarch.Looselycoverwontonwrapperswithabarelydampkitchentowel.Take6ofthe

wrappersandsetinarowwithonecornertowardyou.Placearoundedteaspoonoftheshrimpfillingonthebottomcornerofeachwrapper.Startingatthebottom,rolleachwrapperupthree-quartersoftheway,tuckinginthefillingasyougo.Pressonbothsidestoseal.Lightlydabafewdropsofwaterononeoftwosidecorners,bringthesidecornerstogether,overlapthemandpresstoseal.Placethefilledwontonsonthepreparedpan.Repeatin3morebatchestomake24wontons.4.Put2quartsofwaterontoboilinalargepotforcookingthewontons.5.Meanwhile,combinetheremaining4cupsbroth,thereservedmushroom-soakingliquidandgingerinalargesaucepan;coverandbringtoaboil.Addyauchoi(orbroccolini)andcookuntiltender-crisp,1to2minutes.Removefromheat.Discardginger.Dividethegreensamong6soupbowlsanddrizzlewith1teaspoonsesameoileach.Stirsoysauceintothebroth;covertokeepwarm.6.Addhalfthewontonstotheboilingwaterandreturntoaboiloverhighheat,nudgingthemwithaslottedspoontopreventthemfromsticking.Reduceheattomediumandgentlysimmeruntilallthewontonsfloattothesurface,2to4minutes.Usetheslottedspoontodividethewontonsamong3ofthebowls,thenladleabout¾cupbrothovereachportion.Repeatwiththeremainingwontonsandbroth.Servehot,garnishedwithcilantro,ifdesired.SERVES6:2STALKSOFGREENS,4WONTONS&¾CUPBROTHEACH

Calories202|Fat7g(sat1g)|Cholesterol26mg|Carbs24g|Totalsugars1g(added0g)|Protein11g|Fiber1g|Sodium485mg|Potassium271mg.Nutritionbonus:VitaminC(46%dailyvalue)|VitaminA(39%dv).

Shrimp&ChineseChiveWontonSoup

WildMushroomSoup

LOW-CALORIE•GLUTEN-FREE•VEGETARIANACTIVE 45MINTOTAL 1¼HRS

WildMushroomSoup

Thiscreamymushroomsouprecipeshowcasesthesavoryflavoroffreshmorelmushrooms.Ifyoucan’tfindfreshordriedmorels,tryotherdriedmushrooms,suchasdriedshiitakesorcreminis,butbesuretouseatleast1ouncedriedmushroomstokeepthelusciousflavor.Servewithcrustygarlicbread.

12 ouncesfreshmorels,trimmed,or1ouncedriedmorelsplus12ouncesfreshcremini(babybella)mushrooms

5 cupslow-sodiumchickenorvegetablebroth,orasneeded2 tablespoonsextra-virginoliveoil,plusmoreforgarnish1 mediumcarrot,finelychopped1 stalkcelery,finelychopped1 smallonion,finelychopped1 tablespoonfinelychoppedgarlic¼ cupMarsalaordrysherry1 cupdicedpeeledpotato

1½ teaspoonsfinelychoppedfreshthyme1½ teaspoonskoshersalt⅛ teaspooncrushedredpepper,ortotaste

Groundpeppertotaste¼ cupcoarselychoppedflat-leafparsley

1.Ifusingfreshmorels,cutinhalfandbrieflyswishinalargebowloftepidwater.Drainandrepeattoremoveallthedirt.Gentlybutthoroughlypatdry,thencoarselychop.(Ifusingdriedmorels,soakin2cupswarmwaterfor30minutes.Straininacheesecloth-linedsieveandreservethesoakingliquid.Addenoughbrothtothesoakingliquidtoequal5cups.Coarselychopthemorelsandcreminis.)

2.Heatoilinalargepotovermediumheat.Addcarrot,celeryandonion;coverandcook,stirringoccasionally,untilthevegetablesaretender,8to10minutes.Addgarlicandcook,stirringfrequently,for30seconds.AddMarsala(orsherry)andcookfor1minutemore.3.Addthebroth,thefreshmushrooms(anddried,ifusing),potato,thyme,saltandcrushedredpepper.Bringtoaboil.Reduceheatandsimmer,uncovered,untilthepotatoistender,15to20minutes.4.Pureethesoupwithanimmersionblenderorinaregularblenderorfoodprocessor.(Usecautionwhenblendinghotliquids.)Seasonwithpepper.Servethesouptoppedwithparsleyandadrizzleofoil,ifdesired.

►►MAKEAHEAD:Refrigerateforupto3days.SERVES8:¾CUPEACH

Calories108|Fat5g(sat1g)|Cholesterol0mg|Carbs11g|Totalsugars2g(added0g)|Protein5g|Fiber2g|Sodium426mg|Potassium443mg.Nutritionbonus:Iron(32%dailyvalue)|VitaminA(29%dv).

GrilledTomatoGazpacho

EATMOREVEG!

Youthoughtsaladwasthebestwaytogetvegetables?Thinkagain.Abowlofbrothygoodnesscanaccommodateagreatvarietyofveggies.Andwhilealloursoupsputanemphasisonfreshproduce,theonesinthischapterofferupanevenbiggerbountyofveggiesinanarrayoftastyforms—creamyandchunky,hotorchilled.

GrilledTomatoGazpachoPaprikaandRedPepperSoupwithPistachiosTomatoSoupItalianbreadandtomatosoupSmokedGouda-BroccoliSoupSpicyButternutSquashSoup

AmazingPeaSoupCaldoTlalpeño(MexicanChickenSoup)MexicanCabbageSoupSmokyChicken-ChileSoupwithTamaleDumplingsRoastedCauliflowerandPotatoCurrySoupRibollitaBakedVegetableSoupVeggistrone

LOW-CALORIE•HEART-HEALTHY•VEGETARIANACTIVE 35MINTOTAL 1HR35MIN

GrilledTomatoGazpacho

Grillthevegetablesforthisrefreshingsoupearlierinthedayoreventhenightbefore.(Photo.)

2 poundsripeplumtomatoes1 smallredbellpepper1 Englishcucumber,peeledandseeded,divided½ cuptornfreshorday-oldcountrybread(crustsremoved)1 smallclovegarlic

2-3 tablespoonsred-winevinegar1 tablespoonchoppedfreshparsley¼ teaspoonpimentd’Espelette(seeTip)orhotSpanishpaprikaorpinchofcayennepepper½ teaspoonsalt¼ teaspoongroundpepper2 tablespoonsextra-virginoliveoil

1.Preheatgrilltomedium-high.2.Grilltomatoesandbellpepper,turningafewtimes,untiltheysoftenandtheskinsareblisteredandcharredinspots,about8minutes.Transferthepeppertoaplasticbagandletitsteamuntilcoolenoughtohandle.Peelofftheskin;cutthepepperinhalfanddiscardthestemandseeds.Placeonehalfinablender.Whenthetomatoesarecoolenoughtohandle,coreandroughlychop.Addthetomatoes,skinsandall,totheblender.3.Addhalfthecucumbertotheblenderalongwithbread,garlic,vinegartotaste,parsley,pimentd’Espelette(orpaprikaorcayenne),saltandpepper.Blenduntilsmooth.Addoilandblenduntilwellcombined.Refrigerateuntilroomtemperatureorchilled,atleast1hour.4.Beforeserving,finelydicetheremainingcucumberandbellpepper.Stirhalfofeachintothegazpachoandusetherestforgarnish.

►►MAKEAHEAD:PreparethroughStep3andrefrigerateforupto1day.Stirtorecombineandgarnishjustbeforeserving.SERVES6:1SCANTCUPEACH


Pimentd’Espeletteisasweet,mildlyspicypepperfromtheFrenchsideoftheBasqueregion,groundintopowder.

VEGETARIAN•GLUTEN-FREEACTIVE 30MINTOTAL 50MIN

Paprika&RedPepperSoupwithPistachios

Richlysatisfying,thisluscioussoupcombinescapsaicinfrombothpaprikaanditshot-bloodedsibling,Thaichile.GiftsfromSpain,HungaryandSouthAmerica,paprikaandchilesinfusethesoupwithrobustcolorandgentleheat.Foranextra-nuttyflavor,pureeanadditional¼cupshelledpistachioswith¼cupwaterandservethesoupwithadollopofpistachiopureeontop.

2 tablespoonscanolaoil1 smallonion,diced2 largeredbellpeppers,seededanddiced

1-2 freshgreenThaiorserranochiles,stemmedandcoarselychopped2 teaspoonssweetHungarianpaprika¾ teaspoonkosherorseasalt½ teaspoongroundcardamom½ cupunsaltedshelledpistachios2 cupslow-sodiumvegetablebrothorwater1 cupbuttermilk2 tablespoonswhippingcream¼ cupfinelychoppedfreshcilantroorbasil

1.Heatoilinalargesaucepanovermedium-highheat.Addonion,bellpeppersandchilestotaste.Cook,stirring,untilthevegetablesreleasesomeoftheirjuicesandtheonionislightlybrowned,3to5minutes.Sprinklethevegetableswithpaprika,saltandcardamomandcook,stirring,untilthespicesareveryfragrant,1to2minutes.2.Stirinpistachiosandbroth(orwater).Bringtoaboil.Reducetheheattomedium-lowandsimmer,covered,stirringoccasionally,untilthepeppersarefork-tender,20to25minutes.Removefromtheheat;letcool5minutes.

3.Transferthesouptoablender(inbatchesifnecessary)andpureeuntilsmooth.(Usecautionwhenblendinghotliquids.)Returnthesouptothepan.4.Whiskbuttermilkandcreaminabowl;stirintothesoup.Gentlywarmoverlowheat.Servesprinkledwithcilantro(orbasil).

►►MAKEAHEAD:Refrigerateforupto2days.SERVES4:ABOUT1CUPEACH


TomatoSoup

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 25MINTOTAL 35MIN

TomatoSoup

Thissimpletomatosoupisperfectpairedwithyourfavoritegrilledcheesesandwich.Makeadoublebatchandfreezetheextraforrainy-dayemergencies.

1 tablespoonextra-virginoliveoil1 tablespoonbutter1 mediumonion,chopped1 stalkcelery,chopped2 clovesgarlic,chopped1 teaspoonchoppedfreshthymeorparsley1 28-ouncecanwholepeeledtomatoes1 14-ouncecanwholepeeledtomatoes4 cupsreduced-sodiumchickenbroth,“no-chicken”broth(seeStock(orBroth)Up!)or

vegetablebroth½ cuphalf-and-half(optional)½ teaspoonsalt

Groundpeppertotaste

1.Heatoilandbutterinalargepotovermediumheatuntilthebuttermelts.Addonionandceleryandcook,stirringoccasionally,untilsoftened,4to6minutes.Addgarlicandthyme(orparsley);cook,stirring,untilfragrant,about10seconds.2.Stirincannedtomatoeswiththeirjuices.Addbrothandbringtoalivelysimmeroverhighheat.Reduceheattomaintainalivelysimmerandcookfor10minutes.3.Pureethesoupinthepotusinganimmersionblenderorinbatchesinablender.(Usecautionwhenblendinghotliquids.)Stirinhalf-and-half(ifusing),saltandpepper.

►►MAKEAHEAD:Refrigerateforupto4daysorfreezeforupto3months.

SERVES8:ABOUT1CUPEACHCALORIES79|FAT4G(SAT1G)|CHOLESTEROL4MG|CARBS8G|TOTALSUGARS4G(ADDED0G)|PROTEIN4G|FIBER3G|SODIUM357MG|POTASSIUM426MG.Nutritionbonus:VitaminC(34%dailyvalue).

LOW-CALORIE•HEART-HEALTHYACTIVE 30MINTOTAL 1HR

Italianbread&tomatosoup

InspiredbyTuscany’slegendarypappaalpomodoro,thissoupisagreatwaytouseupstalebread.Thetraditionalversiondoesn’tcontainkaleoratoppingofsquashandgrapetomatoes,butwhynot?

¾ cupdicedsummersquash½ cupquarteredgrapetomatoes2 tablespoonslemonjuice4 tablespoonsextra-virginoliveoil,dividedPinchofsugarPinchofsaltPinchofcrushedredpepper

4 cupstornorcubedstalecountrybread,crustsremoved1 cupchoppedonion½ cupchoppedcarrot3 clovesgarlic,minced1 teaspoonfennelseed,crushed3 poundsveryripetomatoes,peeled(seeTip),seededandchopped,orone28-ouncecanplus

one15-ouncecanSanMarzanodicedtomatoes4 cupslow-sodiumchickenbroth

1½ cupschoppedkale½ cupchoppedfreshbasil,plusmoreforgarnish¼ teaspoongroundpepper

1.Combinesquash,grapetomatoes,lemonjuice,1tablespoonoil,sugar,saltandcrushedredpepperinamediumbowl.Setaside.2.Heat2tablespoonsoilinalargepotovermediumheat.Addbreadandcook,stirring,untilstartingtobrown,about4minutes.Transfertoabowl,scrapingthepancleanwithaspatula.

3.Addtheremaining1tablespoonoil,onion,carrot,garlicandfennelseedtothepot.Cookonmedium-low,stirringoccasionally,untiltenderbutnotbrown,3to5minutes.Addtomatoesandalltheirjuices,brothandthebread.Bringtoaboil.Reduceheattoasimmerandcook,uncovered,for20minutes.4.Addkale,basilandpepper.Simmerfor10minutesmore.Servethesouptoppedwiththesquashmixtureandgarnishedwithmorebasil,ifdesired.SERVES6:1½CUPSEACH

Calories269|Fat11g(sat2g)|Cholesterol0mg|Carbs36g|Totalsugars8g(added0g)|Protein9g|Fiber5g|Sodium234mg|Potassium785mg.Nutritionbonus:VitaminA(84%dailyvalue)|VitaminC(71%dv).

Topeeltomatoes,cutasmallXinthebottomandplungeintoboilingwateruntiltheskinsareslightlyloosened,30secondsto2minutes.Transfertoabowloficewaterfor1minute.Peelwithaparingknife,startingattheX.

ItalianBread&TomatoSoup

SmokedGouda-BroccoliSoup

LOW-CALORIEACTIVE 40MINTOTAL 40MIN

SmokedGouda-BroccoliSoup

SmokedpaprikaandsmokedGoudagivethissoupadoublehitofsmokyflavor.Smokedpaprikacomesinbothsweetandhotvarieties—thesweeteroneismorecommonlyavailable.

1½ poundsbroccolicrowns(2medium)2 tablespoonsextra-virginoliveoil,divided1 cupchoppedsweetonion2 clovesgarlic,smashedandpeeled1 tablespoonall-purposeflour⅛ teaspoonsmokedpaprika4 cupslow-sodiumchickenbroth2 cupscubedryebread(½-inchpieces)1 cupshreddedsmokedGoudacheese2 teaspoonswhite-winevinegar½ teaspoonsalt½ teaspoongroundwhitepepper

1.Cut1½cupsbite-sizebroccolifloretsandsetaside.Coarselychoptheremainingbroccoli.2.Heat1tablespoonoilinalargesaucepanovermediumheat.Addonionandcook,stirringoccasionally,untilsoft,about5minutes.Addgarlicandcook,stirring,for30seconds.Addflourandpaprika;stirtocoat.Addbrothandthechoppedbroccoli.Bringtoaboiloverhighheat.Reducetoagentlesimmerandcook,stirringoccasionally,untilthebroccoliistender,8to10minutes.3.Meanwhile,makecroutons:Tossbreadwiththeremaining1tablespoonoilinalargeskillet.Cookovermediumheat,stirringoccasionally,untilbrownedandcrisp,about10minutes.Transfertoabowl.

4.Pureethesoupinablender,inbatchesifnecessary,oruseanimmersionblender.(Usecautionwhenblendinghotliquids.)Returnthesouptothepanoverlowheat.Addcheesealittleatatime,stirringconstantlyuntilitmeltsbeforeaddingmore.Stirinthereservedbroccoliflorets.Cook,stirringoccasionally,untiltheyarebrightgreen,2to3minutes.Stirinvinegar,saltandwhitepepper.Servehot,toppedwiththecroutons.SERVES4:1½CUPSSOUP&¼CUPCROUTONSEACH

Calories316|Fat16g(sat5g)|Cholesterol24mg|Carbs31g|Totalsugars6g(added0g)|Protein17g|Fiber7g|Sodium723mg|Potassium873mg.Nutritionbonus:VitaminC(259%dailyvalue)|Folate(37%dv)|Calcium(27%dv)|VitaminA(24%dv).

Ifyoucan’tfindsmokedGouda,smokedCheddargivesdeliciousresultsaswell.

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 45MINTOTAL 1HR20MIN

SpicyButternutSquashSoup

Thissilky-smoothsouphasSouthwesternflairandgetsakickofspicefromcumin,chipotleandcloves.Otherwintersquash,suchasbuttercup,acorn,kabochaandkuri,arealsodeliciousinit.(Photo)

1½ poundsbutternutorotherwintersquash1 tablespooncanolaoil2 stalkscelery,chopped1 smallonion,diced1 carrot,chopped1 teaspoongroundcumin

¼-½ teaspoongroundchipotlechile⅛ teaspoongroundcloves6 cupslow-sodiumvegetablebroth1 teaspoonseasalt¼ teaspoongroundpepper½ cuplow-fatplainyogurt2 tablespoonssnippedfreshchivesorchoppedparsley

1.Preheatovento350°F.2.Cutsquashinhalfandseed.Placethehalvesonabakingsheet,cut-sidedown.Bakeuntiltenderwhenpiercedwithaknife,45minutesto1hour.Scoopoutfleshwhencoolenoughtohandle.3.Heatoilinalargesaucepanovermediumheat.Addcelery,onionandcarrotandstirtocoat.Cover,reduceheattomedium-lowandcook,stirringfrequently,untilsoft,8to10minutes.Stirinthesquashflesh,cumin,chipotletotasteandcloves.Addbrothandsimmer,covered,untilthevegetablesareverytender,20to25minutes.4.Pureethesoupwithanimmersionblenderorinablender(inbatches)until

smooth.(Usecautionwhenblendinghotliquids.)Seasonwithsaltandpepper.Garnishwithyogurtandchives(orparsley).SERVES6:ABOUT1¼CUPSEACH


LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 15MINTOTAL 1½HRS

AmazingPeaSoup

Sometimesthepeasinthegardenoutpacethepickingorthesuppliesinthestorearen’tsofabulous.Here’sarecipeforthoseless-than-perfectpeasthatusesthewholepea,shellandall,sothere’snoshuckinginvolved.Asoupforthetruepealover.

12 cupswater2 poundsEnglishpeas,unshelled⅓ cupfinelychoppedfreshdill,plussprigsforgarnish1 teaspoonsaltGroundpeppertotaste

¾ cuplow-fatplainyogurt

1.Bringwatertoaboilinalargepot.Addpeas,returntoaboilandthenreducetoasimmer.Cook,stirringoccasionally,for45minutes.2.Usingaslottedspoon,transferone-thirdofthepeapodstoafoodprocessor.Add½cupcookingliquidandprocessuntilsmooth.(Usecautionwhenblendinghotliquids.)Pourintoalargebowl.Repeatwiththeremainingpeapodsin2batches,with½cupcookingliquideachtime.Pourthepureedpeasplustheremainingcookingliquidthroughafine-meshsieve,pressingonthesolidstoextractasmuchliquidaspossible.(Alternatively,putthroughafoodmillfittedwithafinedisc.)3.Returnthesouptothepot,bringtoaboilandthensimmeruntilreducedbyaboutathird(toabout6cups),30to35minutes.Stirindill,saltandpepper.Ladleintobowlsandtopeachservingwithaswirlordollopofyogurtandasprigofdill,ifdesired.SERVES6:ABOUT1CUPEACHCALORIES79|FAT1G(SAT0G)|CHOLESTEROL2MG|CARBS13G|TOTALSUGARS8G(ADDED0G)|PROTEIN6G|FIBER4G|SODIUM429MG|POTASSIUM365MG.Nutritionbonus:VitaminC(143%dailyvalue)|VitaminA(32%dv).

Peasbegintolosetheirsugarcontenttheminutethey’repicked,sothesoonertheygetfromthegardentothecookingpot,thebetter.

LOW-CALORIE•GLUTEN-FREEACTIVE 1¼HRSTOTAL 1½HRS

CaldoTlalpeño(MexicanChickenSoup)

Epazote[eh-pah-ZOH-teh]isanaromaticherbthatisusedalmostexclusivelyinMexicanandGuatemalancooking.Ithasapungent,slightlymedicinalflavorwithnotesoforegano,anise,citrusandmint.It’snotcrucialinthissoup,butitisinteresting.Itssingularflavormakesitnotworthreplacingifyoucan’tfindit—butifyoucan,byallmeansgiveitatry!

3 poundsbone-in,skin-onchickendrumsticksandthighs¼ mediumwhiteonionplus1dicedmediumwhiteonion,divided10 cupswater,divided,plusmoreasneeded3½ teaspoonskoshersalt,divided2 earscorn,husked1 poundrussetpotatoes,cutinto1-inchpieces2 mediumcarrots,cutinto1-inchpieces2 mediumchayotesquashoryellowsummersquash,cutinto1-inchpieces2 cupsgreenbeans(1½-inchpieces)1 mediumzucchini,halvedlengthwiseandslicedinto½-inchpieces1 tablespooncornoil2 largeplumtomatoes,diced8 cremini(babybella)mushrooms,sliced2 tablespoonschoppedchipotlechilesinadobosauce15 freshepazoteleaves,chopped(optional)

1.Placechickenand¼onioninalargepot.Add8cupswaterand1½teaspoonssalt.Bringtoaboilandskimoffanyfoamfromthesurface.Reduceheattoagentlesimmer,coverandcookuntilthechickenisjustcookedthroughbutnotyetpullingawayfromthebone,about20minutes.Removethechickentoabowl;discardtheonion.Reservethebroth.

2.Meanwhile,placecorn,potatoes,carrotsandsquashina10-to12-quartstockpot.3.Setaside¼cupbroth.Addenoughwatertotheremainingbrothtoequal10cupsandaddtothestockpotwiththevegetables.Addtheremaining2teaspoonssalt.Coverandbringtoaboiloverhighheat.Addgreenbeans.Reduceheattomaintainasimmer;coverandcookuntilthevegetablesareslightlytenderbutnotcompletelycooked,8to10minutes.Addzucchini.Removefromheatandaddthechicken;covertokeepwarm.4.Heatoilinalargeskilletovermediumheat.Adddicedonionandcook,stirringoften,untiltranslucent,4to6minutes.Addtomatoesandcookuntilsoftened,about3minutes.Stirinmushroomsandthereserved¼cupbroth;bringtoasimmer.Reduceheattomedium-low,coverandcook,stirringoccasionally,untilthemushroomsaretender,about10minutes.Stirinchipotles.Transferthemixturetothestockpotandstirtocombine.Addepazoteleaves(ifusing).Coverandcookthesoupovermedium-lowheatuntilthevegetablesaretender,about10minutesmore.Servethesoupinlargedeepbowls.

►►MAKEAHEAD:Refrigerateforupto3days.SERVES10:2⅓CUPSEACH

Calories258|Fat11g(sat3g)|Cholesterol60mg|Carbs20g|Totalsugars5g(added0g)|Protein21g|Fiber3g|Sodium766mg|Potassium685mg.Nutritionbonus:VitaminA(49%dailyvalue)|VitaminC(28%dv)|Folate(20%dv).

CaldoTlalpeño(MexicanChickenSoup)

MexicanCabbageSoup

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 40MINTOTAL 1HR

MexicanCabbageSoup

Althoughit’sabundantinthisheartysoup,cabbageisn’ttheonlyvegetablecontributingtextureandnutrition.Carrot,celery,peppers—andatoppingofhealthy-fat-packedavocado—makethispleasantlyspicysoupgoodallaround.

2 tablespoonsextra-virginoliveoil2 cupschoppedonions1 cupchoppedcarrot1 cupchoppedcelery1 cupchoppedpoblanoorgreenbellpepper4 largeclovesgarlic,minced8 cupsslicedcabbage1 tablespoontomatopaste1 tablespoonmincedchipotlechileinadobosauce(seeTip)1 teaspoongroundcumin½ teaspoongroundcoriander4 cupslow-sodiumvegetablebrothorchickenbroth4 cupswater2 15-ouncecanspintoorblackbeans,rinsed¾ teaspoonsalt½ cupchoppedfreshcilantro,plusmoreforserving2 tablespoonslimejuiceCrumbledquesofresco,nonfatplainGreekyogurtand/ordicedavocadoforgarnish

1.Heatoilinalargesouppot(8-quartorlarger)overmediumheat.Addonions,carrot,celery,poblano(orbellpepper)andgarlic;cook,stirringfrequently,untilsoftened,10to12minutes.Addcabbage;cook,stirringoccasionally,untilslightlysoftened,about10minutesmore.Addtomatopaste,chipotle,cuminandcoriander;cook,stirring,for1minutemore.

2.Addbroth,water,beansandsalt.Coverandbringtoaboiloverhighheat.Reduceheatandsimmer,partiallycovered,untilthevegetablesaretender,about10minutes.Removefromheatandstirincilantroandlimejuice.Servegarnishedwithcheese,yogurtand/oravocado,ifdesired.SERVES8:ABOUT1½CUPSEACH


Leftoverchipotlechilesinadobosaucefreezewell.Divideinto1-to2-tablespoonportionsbeforefreezinginsmallfreezerbagsoricecubetrays.


SmokyChicken-ChileSoupwithTamaleDumplings

Thesepillowy,tamale-likedumplingsmadewithmasaharinaaretoothsomebitesofcheesy,cornygoodness.

DUMPLINGS1 cupmasaharina½ cuplow-sodiumchickenbroth¼ cupshreddedMontereyJackcheese2 tablespoonsextra-virginoliveoil¼ teaspoongroundcuminorchilipowder¼ teaspoonsalt

SOUP1 tablespoonextra-virginoliveoil1 cupchoppedonion

1½ teaspoonsgroundcuminorchilipowder3½ cupslow-sodiumchickenbroth2 15-ouncecansfire-roasteddicedtomatoes4 cupsshreddedcookedchicken2 cupsfrozencorn

1-2 tablespoonschoppedchipotlechilesinadobosauce1 cupquarteredandslicedzucchini2 tablespoonslimejuiceChoppedcilantro&limewedgesforgarnish

1.Topreparedumplings:Combinemasaharina,½cupbroth,cheese,2tablespoonsoil,¼teaspooncumin(orchilipowder)andsaltinamediumbowl.Rollthedoughinto18rounddumplings,usingascant1tablespoonforeach.

2.Topreparesoup:Heatoilinalargepotovermedium-highheat.Addonionandcumin(orchilipowder)andcook,stirring,untilsoft,about4minutes.Stirinbroth,tomatoeswiththeirjuices,chicken,cornandchipotlestotaste.Bringtoaboiloverhighheat.3.Addthedumplingsandzucchini.Reduceheattomedium,coverandcookuntilthedumplingsandzucchiniaretender,5to7minutes.Addlimejuice.Servethesouptoppedwithcilantro,withlimewedgesontheside,ifdesired.

►►MAKEAHEAD:Preparedumplings(Step1)andrefrigerateforupto1day.SERVES6:1¾CUPSEACH

Calories429|Fat19g(sat5g)|Cholesterol128mg|Carbs37g|Totalsugars7g(added0g)|Protein33g|Fiber5g|Sodium664mg|Potassium650mg.Nutritionbonus:VitaminC(69%dailyvalue).

SmokyChicken-ChileSoupwithTamaleDumplings

RoastedCauliflowerandPotatoCurrySoup

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 50MINTOTAL 1½HRS

RoastedCauliflower&PotatoCurrySoup

Roastingthecauliflowerfirstaddsdepthandpreventsthefloretsfromturningtomush.Alittletomatosauceandcoconutmilkgivethebrothasilkytexture.Servewithadollopofsourcreamoryogurt,ifdesired.

2 teaspoonsgroundcoriander2 teaspoonsgroundcumin

1½ teaspoonsgroundcinnamon1½ teaspoonsgroundturmeric1¼ teaspoonssalt¾ teaspoongroundpepper⅛ teaspooncayennepepper1 smallheadcauliflower,cutintosmallflorets(about6cups)2 tablespoonsextra-virginoliveoil,divided1 largeonion,chopped1 cupdicedcarrot3 largeclovesgarlic,minced

1½ teaspoonsgratedfreshginger1 freshredchilepepper,suchasserranoorjalapeño,minced,plusmoreforgarnish1 14-ouncecanno-salt-addedtomatosauce4 cupslow-sodiumvegetablebroth3 cupsdicedpeeledrussetpotatoes(½-inch)3 cupsdicedpeeledsweetpotatoes(½-inch)2 teaspoonslimezest2 tablespoonslimejuice1 14-ouncecancoconutmilkChoppedfreshcilantroforgarnish

1.Preheatovento450°F.

2.Combinecoriander,cumin,cinnamon,turmeric,salt,pepperandcayenneinasmallbowl.Tosscauliflowerwith1tablespoonoilinalargebowl,sprinklewith1tablespoonofthespicemixtureandtossagain.Spreadinasinglelayeronarimmedbakingsheet.Roastthecaulifloweruntiltheedgesarebrowned,15to20minutes.Setaside.3.Meanwhile,heattheremaining1tablespoonoilinalargepotovermedium-highheat.Addonionandcarrotandcook,stirringoften,untilstartingtobrown,3to4minutes.Reduceheattomediumandcontinuecooking,stirringoften,untiltheonionissoft,3to4minutes.Addgarlic,ginger,chileandtheremainingspicemixture.Cook,stirring,for1minutemore.4.Stirintomatosauce,scrapingupanybrownedbits,andsimmerfor1minute.Addbroth,potatoes,sweetpotatoes,limezestandjuice.Coverandbringtoaboiloverhighheat.Reduceheattomaintainagentlesimmerandcook,partiallycoveredandstirringoccasionally,untilthevegetablesaretender,35to40minutes.5.Stirincoconutmilkandtheroastedcauliflower.Returntoasimmertoheatthrough.Servegarnishedwithcilantroandchiles,ifdesired.

►►MAKEAHEAD:Refrigerateforupto5days.SERVES8:ABOUT1½CUPSEACH

Calories272|Fat15g(sat10g)|Cholesterol0mg|Carbs33g|Totalsugars8g(added0g)|Protein5g|Fiber7g|Sodium509mg|Potassium911mg.Nutritionbonus:VitaminA(184%dailyvalue)|VitaminC(87%dv)|Iron(20%dv).

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 1HRTOTAL 1¼HRS

Ribollita

Ribollita,aheartyTuscanvegetablesoup,usesday-oldbreadtoaddbody.Thisversionusesabeanmashinstead,whichkeepsthesoupgluten-freeandaddsfiber.

1 14-ouncecanwholepeeledplumtomatoes2 15-ouncecanscannellinibeans,rinsed(seeTip,opposite),divided3 tablespoonsextra-virginoliveoil,divided1 mediumleek,halvedlengthwiseandsliced(seeTip),whiteandlightgreenpartsonly¼ cupthinlyslicedgarlic½ teaspoongroundpepper,divided1 cupdicedcarrots1 cupdicedcelery1 cupdicedzucchini¼ teaspoonsalt,divided1 bunchkaleorchard,toughstemsremovedandcutinto2-inch-wideslices¼ headSavoyorgreencabbage,cutinto1-inchcubes(about4cups)2 cupsdicedrussetpotatoes3 cupsvegetablebroth2 cupswater½ teaspoondriedthyme1 bayleaf⅛ teaspoonceleryseeds

Crushedredpeppertotaste

1.Drainthetomatoes,reservingtheliquid.Dicethetomatoes.Usingapotatomasher,mashhalfthebeansintoapaste.Setthetomatoesandbeansaside.2.Heat2tablespoonsoilinalargepotovermediumheat.Addleekandgarlic;cook,stirring,untiltenderbutnotbrown,2to3minutes.Seasonwith

⅛teaspoonpepper.Stirincarrots,celery,zucchiniandtheremaining1tablespoonoil;cook,stirring,untilthevegetablesarenearlytender,3to5minutes.Seasonwith⅛teaspooneachsaltandpepper.3.Stirinkale(orchard)andcabbage.Coverandcook,stirringoccasionally,untilwilted,4to6minutes.Addpotatoes,broth,water,tomatoesandjuice,themashedandwholebeans,thymeandbayleaf.Bringtoasimmerovermediumheat.Addceleryseeds,crushedredpepperandtheremaining¼teaspoonpepperand⅛teaspoonsalt.Coverandcook,stirringoccasionallyandreducingtheheattomaintainagentlesimmer,untilallthevegetablesaretender,15to20minutes.SERVES8:ABOUT1¾CUPSEACH


Givecannedbeansarinsebeforeusingtoreducethe

sodiumbyupto35percent,oroptforlow-sodiumorno-salt-

addedbeans.

Ribollita

BakedVegetableSoup

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 40MINTOTAL 1HR40MIN

BakedVegetableSoup

Originallypreparedinthewood-burninghearthsofItalianhomes,thispeasant-stylesoupissimpletomakeinamodernoven.Brimmingwithartichokes,mushrooms,zucchiniandleeks,itheatsupthehouseasitbecomestheperfectwarmingmeal.

5 tablespoonsextra-virginoliveoil1 poundYukonGoldpotatoes,halvedandsliced¼inchthick

1½ teaspoonssalt,divided2 mediumzucchini,halvedandsliced½inchthick2 mediumleeks,whiteandlightgreenpartsonly,thinlysliced(seeTip)4 mediumstalkscelery,thinlysliced10 ouncescremini(babybella)mushrooms,quartered4 cupsfrozenartichokehearts(two9-ounceboxes),thawed,or10freshartichokehearts,

quartered¼ cupchoppedfreshparsley,plusmoreforgarnish1 15-ouncecanno-salt-addeddicedtomatoes,withtheirjuice1 2-inchpieceParmesancheeserind,plusfinelyshreddedParmesanforgarnish6 cupswater½ teaspoongroundpepper

1.Preheatovento350°F.2.Pouroilintoalargeovenproofpot(about6-quart)andarrangepotatoslicesinanevenlayerovertheoil.Sprinklewith¾teaspoonsalt.Layerinzucchini,leeks,celery,mushrooms,artichokeheartsand¼cupparsley;sprinklewiththeremaining¾teaspoonsalt.PourtomatoesoverthevegetablesandnestleParmesanrindintothem.Addwater(thevegetableswillnotbecompletelysubmerged),coverandbringtoaboiloverhighheat.

3.Onceboiling,transferthepottotheovenandbake,covered,untilthevegetablesaretender,butstillfirm,1to1¼hours.SeasonwithpepperandservegarnishedwithparsleyandParmesan,ifdesired.SERVES8:ABOUT1¾CUPSEACH

Calories204|Fat10g(sat1g)|Cholesterol0mg|Carbs26g|Totalsugars5g(added0g)|Protein5g|Fiber7g|Sodium529mg|Potassium813mg.Nutritionbonus:VitaminC(45%dailyvalue)|Folate(37%dv)|VitaminA(26%dv).

SavetherindsfromyourParmesancheesewhenthe

wedgesarespentandaddthemtosoupsandstews(asisdone

here)foraflavorboost.

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 1HRTOTAL 1¾HRS

Veggistrone

Thedefiningcharacteristicofanyminestroneisthatitispackedwithvegetables.Thismakesabigpotofsoup,soplantofreezesome—individualportionsworkwellforlunches.Thinkofthisrecipeasastartingpointforotherhealthysoupvariations,too:tossinleftoverchoppedcookedchickenorwhole-wheatpastaorbrownricetomakeitheartier.

2 tablespoonsextra-virginoliveoil2 cupschoppedonions(2medium)2 cupschoppedcelery(4mediumstalks)1 cupchoppedgreenbellpepper(1medium)4 clovesgarlic,minced3 cupschoppedcabbage3 cupschoppedcauliflower(about½medium)2 cupschoppedcarrots(4medium)2 cupsgreenbeans,cutinto1-inchpieces,orfrozen,thawed8 cupslow-sodiumvegetablebrothorchickenbroth2 cupswater1 15-ouncecantomatosauce1 14-ouncecandicedtomatoes1 15-ouncecankidneyorpintobeans,rinsed1 bayleaf4 cupschoppedfreshspinachorone10-ouncepackagefrozenchoppedspinach,thawed½ cupthinlyslicedfreshbasil10 tablespoonsfreshlygratedParmesancheese

1.Heatoilinalargepot(8-quartorlarger)overmediumheat.Addonions,celery,bellpepperandgarlic;cook,stirringfrequently,untilsoftened,13to15

minutes.Addcabbage,cauliflower,carrotsandgreenbeans;cook,stirringoccasionally,untilslightlysoftened,about10minutesmore.2.Addbroth,water,tomatosauce,tomatoeswiththeirjuices,beansandbayleaf;coverandbringtoaboil.Reduceheatandsimmer,partiallycovered,untilthevegetablesaretender,20to25minutes.Stirinspinachandsimmerfor10minutesmore.3.Discardthebayleaf.Stirinbasil.Topeachportionwith1tablespooncheese.

►►MAKEAHEAD:PreparethroughStep2andrefrigerateforupto5daysorfreezeforupto6months;finishStep3justbeforeserving.SERVES10:2CUPSEACH


Veggistrone

Norma’sMushroomBarleySoup

BETTER-THE-NEXT-DAYSOUPS

Abigpotofsoupalmostalwaysyieldsleftovers—andveryoften,theflavorsaremoreintenseornuancedaftersittingintherefrigeratorovernight,astheingredientsgetmoreacquaintedandcomfortablewitheachother.Thesesoupsaredeliciousthedaythey’remade—butevenfinerthenext.

Cucumber-AlmondGazpachoThaiCoconutCurrySoupNorma’sMushroomBarleySoupChipotleAlbondigasSoupKielbasaandCabbageSoupPotRoastSoupSingapore-StyleChickenandNoodleSoup

TurkishChickpeaandLambSoup

Cucumber-AlmondGazpacho

VEGETARIANACTIVE 20MINTOTAL 2HRS20MIN

Cucumber-AlmondGazpacho

Notallgazpachosarered.InthistakeonthechilledSpanishsoup,weusecucumbers,yellowbellpepperandunsweetenedalmondmilkforfull-bodiedandsavoryresults.

2 Englishcucumbers,divided2 cupschoppedyellowbellpepper,divided2 cups1-inchpiecescountry-stylewhole-wheatbread(crustsremoved)

1½ cupsunsweetenedalmondmilk½ cuptoastedsliveredalmonds,divided5 teaspoonsextra-virginoliveoil,plusmoreforgarnish2 teaspoonswhite-winevinegar1 clovegarlic½ teaspoonsalt

1.Diceenoughunpeeledcucumbertoequal½cupandcombinewith½cupbellpepper;refrigerate.2.Peeltheremainingcucumbersandcutintochunks.Workingintwobatches,pureethepeeledcucumber,theremainingbellpepper,bread,almondmilk,6tablespoonsalmonds,oil,vinegar,garlicandsaltinablenderuntilsmooth.Transfertoalargebowlandrefrigerateuntilchilled,atleast2hoursandupto1day.3.Toserve,garnishwiththeremaining2tablespoonsalmondsandthereservedvegetables.Drizzlewithalittleoil,ifdesired.

►►MAKEAHEAD:Refrigeratedicedvegetables(Step1)andgazpacho(Step2)separatelyforupto1day.SERVES5:1CUPEACHCALORIES201|FAT12G(SAT1G)|CHOLESTEROL0MG|CARBS19G|TOTALSUGARS5G(ADDED1G)|PROTEIN6G|FIBER4G|SODIUM357MG|POTASSIUM435MG.Nutritionbonus:VitaminC(195%dailyvalue).


ThaiCoconutCurrySoup

Thaisoupsoftengettheirsavoryflavorfromfishsauce.Tokeepthisonevegetarianandaddanumaminote,wesimmerdriedshiitakesinvegetablebroth.

6 cupslow-sodiumvegetablebroth,divided¾ ouncedriedshiitakemushrooms1 tablespoonextra-virginoliveoil

1½ cupschoppedonion2 teaspoonsgratedfreshginger2 jalapeñopeppers,minced

1½ tablespoonsThairedcurrypaste(seeTip)1½ tablespoonsreduced-sodiumtamari1½ teaspoonslimezest¼ cuplimejuice½ teaspoonsalt2¼ cupscoconutmilk12 ouncesdicedextra-firmtofu(½-inch)3 ouncesfreshoystermushroomsorotherwildmushrooms,chopped4 cupschoppedmaturespinach(5ounces)Freshcilantroforgarnish

1.Combine1cupbrothanddriedshiitakesinasmallsaucepan.Bringtoaboilovermedium-highheat.Cover,reduceheattomaintainasimmerandcookfor10minutes.Strainthebroththroughacoffeefilter(oradoublelayerofcheesecloth)tocatchthegrit,andsqueezethemushroomstoextractasmuchliquidaspossible.Reservethecookingliquidandchopthemushrooms.2.Heatoilinalargepotovermedium-highheat.Addonionandcook,stirringfrequently,untilstartingtobrown,2to4minutes.Reduceheattomedium

andcontinuecooking,stirringoften,untiltheonionissoft,3to5minutes.Stirintheremaining5cupsbroth,scrapingupanybrownedbits.Coverandbringtoaboiloverhighheat.Addginger,jalapeños,currypaste,tamari,limezestandjuice,saltandthereservedmushroom-cookingliquid.Coverandreturntoaboil.3.Reduceheattomediumandaddcoconutmilk,tofu,freshmushroomsandthesoakedshiitakes;returntoasimmerandcook,partiallycovered,untilthemushroomsaretender,3to5minutes.Stirinspinachandcookuntilwilted,2to3minutesmore.Servegarnishedwithcilantro,ifdesired.



ThaiCoconutCurrySoup

INTOTHEDEEPFREEZE

BySaraBerger

Iinheritedmymom’spetiteframe,herdistasteforamarettoflavoringandherpenchantformakingridiculouslyimmensequantitiesofsoup.Openeitherofourfreezersandyou’llfindrowuponrowofstackedTupperware—likewe’repreparingforsomesortofArmageddonandonlyweknowthatsoupwillsaveusall.

Insideourwell-stockedfreezers,frostcrystalsformalongedgesofcloudysoupblocks,andnothingislabeled.Formost,itwouldbeaguessinggame,butIcanidentifyeachone:There’sthechickennoodlesoup,withitsdensematzoballsandbrightorangeroundsofcarrots.Thenthere’stheminestronesoup,anditstwinsister,redchili—lookcloselyforthegreenleafykaletotellthemapart.Andthenthereisthegrandedameofthemall:mushroombarley.

It’smygrandma’srecipe.Whenshepassedawayat92,oneofmycousinsgothergoldheartbracelet,andmyauntwearsherengagementdiamondinapendantnecklace.Ofcourse,jewelryispretty,buttherealgiftsheleftuswasherrecipes.Specifically,herrecipeformushroombarleysoup,simmeredwithamarrowboneuntilhauntinglyrichandsatisfying.

ConsideringthefactthatmydietconsistedmainlyofbutterednoodlesandjellybeanswhenIwaslittle,itseemsoddtothinkthatI’dbethefirstatthetablewhenGrandmamadehersoup.Beingoneofeightgrandchildren,however,itpaidtobeaggressive,andIwantedtobesureIgottheprize:thatmarrowbone.Surroundedbythebigsoundsoffamily,mygrandmawouldfishoutthesmooth,hotboneandladleitwithathunkintomywhite-and-blueporcelainbowl.Pickinguphergift,I’dpursemylipslikeakisstothespongycenterandsuckthatbonedry.

Mygrandma’smushroombarleysouptooktimetoprepare,andasshegotolder,itbecametootiringforhertostandatthestovechopping,andstirring,andskimmingthefat.Shemadeitlessoften,andmymombeganmakingitmore.Theresultwasametaphoricalpassingoftheladle;mymombecamethenewqueen.Andinherreign,theunspokenrulewas:“Soupforever.”

ItwasalsofromthemthatIlearnedsoupfreezesmiraculouslywell—andthefreezermademymom’srulebecomereality:wewereneverwithoutbatchesofit.Shewouldquadrupleeveryrecipesothatwheneveracravingarose,weknewexactlywheretolook.

Evennow,onehusband,twokidsand20yearslater,mushroombarleystill

Evennow,onehusband,twokidsand20yearslater,mushroombarleystillreignssupremeinmybook.“Imadeareallygoodbatchlastweek,”mymomtellsmeovertheBluetoothinourcarasmyfamilyandIdrivefromChicagotovisitmyparents’homeinMichigan.Sheknowsthatthefirstthingwe’lldowhenwestumblestiff-leggedoutofthecarisransackthekitchen.Mykidswillstandtippy-toed,uncoveringcandyfromthepantry’stopshelf.Myhusbandwillopentherefrigeratoranddigoutthedeliturkey.AndIwillopenthefreezer,usemyever-knowingeyetoscanpastthechickennoodleandfindthemushroombarley.See,whilemyownfreezerissimilarlystocked,I’venevermademygrandma’smushroombarley.It’salwaysbeenher—andmymom’s—gifttome,andIprefertokeepitthatwayaslongaspossible.

Iheatitupanditsmellsmeatyandearthyandtasteslikechildhoodandhome.MymomwatchesasIeat.“ImadeitinsuchabigpotIhadtostandonachairtostirit,”shesayswithouttheslightestbitofirony.It’scomicaltopicturemymomstandingonachair,stirringagiantvatofsoup.Butthetruthis,thereissomuchloveinthatmushroombarleythereisbarelyapotbigenoughtocontainit.

SARASTILLMANBERGERisawriterandmotherlivinginNewYorkCity.HermostrecentworkhasappearedinMarthaStewartWeddings,BridesMagazine,ModernLuxury,TheWashingtonPostandonScaryMommy.

LOW-CALORIE•HEART-HEALTHYACTIVE 30MINTOTAL 3HRS

Norma’sMushroomBarleySoup

Long-simmeredmarrowbonesgivethissoupitsluxuriousflavor.Thetextureofthefinishedsoupishearty—borderingonasoupyrisotto.(Photo)

21 cupswater,divided4 beefmarrowbones(about1½pounds)

2½ ouncesmixeddriedmushrooms(about3cups)6 bone-inbeefshortribs(about2½pounds)1 largeonion,chopped3 6-ouncepackagesManischewitzvegetablewithmushroomssoupmix1 cuppearlbarley2 largecarrots,sliced2 cupsgreenbeans,trimmedandhalved

1½ cupscorn,freshorfrozen1 cupslicedfreshmushrooms1 tablespoonkoshersalt1 teaspoongroundpepperSourcream&chivesforserving

1.Bring18cupswatertoaboilinalargestockpotoverhighheat.Addmarrowbonesandreduceheattomedium.Cookfor20minutes.2.Meanwhile,soakdriedmushroomsintheremaining3cupswaterinasmallbowlfor20minutes.Drain.Addthesoakedmushrooms,shortribsandoniontothepot.Returntoaboil,thenreduceheattomaintainasimmerandcookfor1hour.3.AddManischewitzsoupmixandbarley.Cookuntilthebeefandthesoup-mixbeansaretender,about1hourmore.Addcarrots,greenbeans,corn,freshmushrooms,saltandpepper;cook,stirringoccasionally,untilthevegetablesaresoftbutnotmushy,about15minutesmore.

4.Removethemarrowbonesandcarefullyscrapethemarrowintothesoup.Transfertheshortribstoacleancuttingboard.Shredthemeatfromtheboneswith2forksandaddbacktothesoup(discardthebones).Servethesouptoppedwithsourcreamandchives,ifdesired.

►►MAKEAHEAD:Refrigerateforupto3daysorfreezeforupto3months.Thinifnecessary.SERVES14:1½CUPSEACH

Calories332|Fat6g(sat2g)|Cholesterol25mg|Carbs51g|Totalsugars5g(added0g)|Protein18g|Fiber11g|Sodium528mg|Potassium532mg.Nutritionbonus:VitaminA(39%dailyvalue)|Iron(20%dv).

Ifyoudon’thappentoseemarrowbonespackagedinthemeatcase,askthebutcher—theyalmostalwayshavethemonhand.

LOW-CALORIE•GLUTEN-FREEACTIVE 1HRTOTAL 1HR

ChipotleAlbondigasSoup

JustabitofspicychorizosausageaddslotsofflavortothemeatballsinthisheartyMexicansoup.Dandeliongreens,carrotsandcornarecolorfuladditions.

4 cupslow-sodiumchickenorbeefbroth4 cupswater

1-2 limes,divided4 ouncesfreshchorizo,casingremoved(1-2links)½ cupfinewhole-graincornmeal(seeTip)½ cupfinelychoppedscallions½ cupfinelychoppedfreshcilantro1 largeegg2 clovesgarlic,minced1 teaspoondriedoregano¼ teaspoongroundpepper1¼ poundslean(90%orleaner)groundbeeforbison6 cupschoppeddandeliongreensorchard,toughstemsremoved1 cupslicedcarrots

1-2 chipotlechilesinadobosauce,minced1 cupcornkernels,freshorfrozen

1.Bringbrothandwatertoasimmerinalargepotovermediumheat.2.Meanwhile,zestandjuice1lime;reservethejuice.Breakupchorizoinalargebowl.Mixincornmeal,scallions,cilantro,egg,garlic,oregano,pepperandthelimezest.Addmeat.Gentlymixtocombine(donotovermix).Using1tablespoonforeach,makeabout40smallmeatballs.3.Addgreens,carrotsandchipotletotastetothesimmeringbrothmixture,thenaddthemeatballs.Simmeruntilthemeatballsarecookedthroughand

thevegetablesaretender,10to12minutes.Stirincornandcookuntilheatedthrough,1to2minutesmore.Stirin2tablespoonslimejuice.Servewithlimewedges,ifdesired.

►►MAKEAHEAD:Refrigerateforupto3days.SERVES6:ABOUT2CUPSEACH

Calories390|Fat20g(sat7g)|Cholesterol109mg|Carbs24g|Totalsugars4g(added0g)|Protein31g|Fiber4g|Sodium441mg|Potassium958mg.Nutritionbonus:VitaminA(189%dailyvalue)|VitaminC(47%dv)|VitaminB12(45%dv)|Iron(30%dv).

Allcornmealisnotcreatedequal.Whole-graincornmealhasthenutritiousgermintact.Ifthelabelsaysithasbeendegermed,it’snotwholegrain.

ChipotleAlbondigasSoup

Kielbasa&CabbageSoup

LOW-CALORIE•GLUTEN-FREEACTIVE 1HRTOTAL 1½HRS

Kielbasa&CabbageSoup

Thissoup(calledkapusniakinPolish)istraditionallymadewithsauerkraut.Tokeepthesodiumincheck,weusefreshcabbageandsavethesauerkrautforadeliciouslysalty-sourgarnish.Toastthecarawayseedsinasmalldryskilletovermediumheat,shakingfrequently,for1to2minutes;letcoolbeforegrinding.

8 ounceskielbasa2 tablespoonsextra-virginoliveoil2 cupschoppedonion2 cupsdicedcarrot¾ cupdicedcelery2 largeclovesgarlic,minced8 cupsquarteredandthinlyslicedcabbage(about1pound)8 cupslow-sodiumchickenbroth4 cupsdicedpeeledrussetpotatoes¼ cupchoppedfreshdill1½ teaspoonscarawayseeds,toastedandground1½ teaspoonssmokedpaprika¾ teaspoongroundpepper½ teaspoonsalt2 tablespoonswhite-winevinegarFreshsauerkrautand/orsourcreamforserving

1.Cutkielbasainhalflengthwise,thencrosswiseinto¼-inch-thickslices.Cookinalargepotovermedium-highheat,stirring,untilbrownedandthefathasrendered,about5minutes.Transfertoaplatewithaslottedspoon.2.Addoil,onion,carrotandcelerytothepotandcook,stirringoften,untilstartingtobrown,about5minutes.Reduceheattomediumandcontinue

cooking,stirringoften,untilthevegetablesaresoft,about4minutesmore.Addgarlicandcook,stirring,for1minute.Addcabbageandcook,stirringoccasionally,untilslightlywilted,about3minutes.3.Addbroth,potatoes,dill,caraway,paprika,pepperandsalt.Coverandbringtoaboil.Reduceheattomaintainasimmerandcook,uncovered,untilthepotatoesaretender,about30minutes.Stirinvinegarandthekielbasa.Servetoppedwithsauerkrautand/orsourcream,ifdesired.



LOW-CALORIE•GLUTEN-FREEACTIVE 30MINTOTAL 2HRS

PotRoastSoup

Plentyofveggies—andofcoursemeatandpotatoes—guaranteethatthisodetotheclassicSundaysupperwillsatisfyeventhehungriestdiners.

2 poundsbonelessbeefchuckroast,cutinto1-inchpieces1½ teaspoonskoshersalt,divided½ teaspoongroundpepper1 tablespoonextra-virginoliveoil1 cupdryredwine(seeTip)6 mediumredpotatoes,cutinto1-inchpieces2 cupschoppedonions2 largecarrots,chopped1 cupslicedbabybella(cremini)orwhitemushrooms1 15-ouncecanfire-roastedcrushedtomatoes3 clovesgarlic,minced4 cupslow-sodiumbeefbroth2 sprigsfreshthyme1 bayleaf½ cupreduced-fatsourcream¼ teaspoongroundpepper

1.Seasonbeefwith1teaspoonsaltandpepper.Heatoilinalargepotovermedium-highheat.Addthebeefandcookuntilbrownedonallsides,about4minutes.Addwineandbringtoboil,scrapingupbrownedbits.Addpotatoes,onions,carrotsandmushrooms.Cook,stirringoccasionally,for1minute.Addtomatoes,withtheirjuices,andgarlic.Cook,stirringoccasionally,for1minute.2.Addbroth,thyme,bayleafandtheremaining½teaspoonsalt.Bringtoaboil.Reduceheattoasimmer,coverandcookuntilthebeefistender,about1½hours.

3.Whisksourcreamandpepperinasmallbowl.Servethesouptoppedwiththesourcream.

►►MAKEAHEAD:Refrigerateforupto4days.SERVES8:1½CUPSEACH

Calories483|Fat20g(sat8g)|Cholesterol99mg|Carbs37g|Totalsugars7g(added0g)|Protein32g|Fiber5g|Sodium616mg|Potassium1,239mg.Nutritionbonus:VitaminA(67%dailyvalue)|VitaminC(43%dv)|VitaminB12(31%dv)|Iron(23%dv).

Wateroradditionalbrothmaybesubstitutedfortheredwine,ifyoulike.

PotRoastSoup

Singapore-StyleChicken&NoodleSoup

LOW-CALORIEACTIVE 1¼HRSTOTAL 1¼HRS

Singapore-StyleChicken&NoodleSoup

Servethisflavorfulsoupwithhotsauceandlimewedges,ifdesired.Lookforbeanthreadnoodles,sometimeslabeledvermicelli,mungbeanorcellophanenoodles,intheAsiansectionoflargesupermarketsoratanAsianmarket.Afterpreparingthem,rinsewelltopreventsticking.

2 cupschoppedonions2 smallredorgreenchiles(suchasserranoorjalapeño),seededanddiced1 2-inchpiecefreshginger,peeledandcoarselychopped2 clovesgarlic,crushed¼ cupmacadamianuts3 tablespoonsfishsauce2 teaspoonsdarkbrownsugar1 tablespoongroundcoriander2 teaspoonsgroundcumin1 teaspooncurrypowder1 teaspoongroundturmeric1 teaspoongroundorcrushedfennelseed1 teaspoongroundpepper2 tablespoonspeanutoil6 cupslow-sodiumchickenbroth1 poundboneless,skinlesschickenbreast,trimmed1 14-ouncecan“lite”coconutmilk2 tablespoonslimejuice,ortotaste2 tablespoonsreduced-sodiumsoysauce1 14-ouncepackageextra-firmtofu,drained,cutinto½-inchcubes1 cupdicedtomatoesorone14-ouncecandicedtomatoes,drained1 7-ouncepackagemungbeansprouts(3cups)8 ouncesbeanthreadnoodles

3 hard-boiledeggs,thinlysliced6 scallions,thinlysliced½ cupcoarselychoppedfreshcilantro

1.Putonions,chiles,ginger,garlic,nuts,fishsauce,brownsugar,coriander,cumin,currypowder,turmeric,fennelandpepperinablender.Pureeuntilthemixtureformsapaste.2.Heatoilinalargepotovermediumheat.Scrapeinthepastewithaspatulaandcook,stirring,untilitstartstocolor,3to5minutes.Addbrothandchickenandbringtoasimmer.Simmer,turningthechickenonceortwice,for10minutes.Stirincoconutmilk,limejuiceandsoysauce;simmerfor5minutesmore.3.Removethechickenandshredwithtwoforks.Addtofu,tomatoesandbeansproutstothesoupandcookfor2minutes.Stirintheshreddedchicken.4.Preparenoodlesaccordingtopackagedirections.5.Dividethenoodlesamong8soupbowls.Ladlethesoupoverandtopwitheggslices,scallionsandcilantro.

►►MAKEAHEAD:Refrigeratenoodles,soupandtoppingsinseparatecontainers(sothenoodlesdon’tsoakupalltheliquid)forupto2days.SERVES8:1⅔CUPSSOUP&¾CUPNOODLESEACH

Calories412|Fat17g(sat5g)|Cholesterol101mg|Carbs42g|Totalsugars6g(added1g)|Protein26g|Fiber4g|Sodium714mg|Potassium585mg.Nutritionbonus:VitaminC(23%dailyvalue)|Iron(21%dv).

LOW-CALORIEACTIVE 30MINTOTAL 2HRS(+OVERNIGHTSOAKINGTIME)

TurkishChickpea&LambSoup

Driedchickpeasinthisrecipeactlikesponges,soakingupflavorfulliquidswhilethesoupcooksandevenwhiletheleftoverssitinthefridge.Thepistachio-mintpestoaddsanotherlayerofflavor.

¾ cupdriedchickpeas,soakedincoldwatertocoverfor8to24hours3 teaspoonsextra-virginoliveoil,divided1 largeonion,chopped2 mediumcarrots,diced3 clovesgarlic,minced2 teaspoonsgroundcumin1 teaspoongroundcoriander¼ teaspooncayennepepper1 1-poundlambshank,trimmed½ teaspoonsalt¼ teaspoongroundpepper4 cupslow-sodiumchickenbroth1 14-ouncecandicedtomatoes2 bayleaves½ cupbulgur,rinsed2 tablespoonslemonjuice

PISTACHIO-MINTPESTO1½ cupsfreshmint⅓ cupshelledpistachios2 clovesgarlic,crushedandpeeled2 tablespoonsextra-virginoliveoil2 tablespoonslemonjuice2 tablespoonslow-fatplainyogurt

⅛ teaspoonsalt(optional)

1.Topreparesoup:Drainchickpeas;setaside.2.Heat2teaspoonsoilinalargepotovermedium-highheat.Addonionandcarrots;cook,stirring,untilsoftened,3to5minutes.Addmincedgarlic,cumin,corianderandcayenne;cook,stirring,untilfragrant,about20seconds.Removefromheat.3.Sprinklelambshankwithsaltandpepper.Heattheremaining1teaspoonoilinamediumcast-ironskilletovermediumheat.Addthelambandcook,turningoccasionally,untilbrownedallover,3to7minutes.4.Transferthelambtothepot.Addbroth,tomatoes,bayleavesandthechickpeas.Bringtoaboil.Reduceheattomaintainasimmer,coverandcookuntilthelambandchickpeasareverytender,1¾to2¼hours.5.Meanwhile,placebulgurinamediumbowl.Coverwithboilingwaterandletstandfor15minutes.Draininasieve,pressingoutexcesswater.6.Topreparepesto:Combinemint,pistachiosandgarlicinafoodprocessorandprocessuntilfinelychopped.Withthemotorrunning,graduallyaddoil,lemonjuiceandyogurt.Processuntilapasteforms.Ifusingunsaltedpistachios,addsalt,ifdesired.7.Skimfatfromthesurfaceofthesoup.Usingtongs,transferthelambtoacleancuttingboard.Coarselyshredthemeatandreturnittothesoup.(Discardthebone.)Addthedrainedbulgur.Heatthesoupuntilheatedthrough.Stirinlemonjuice.Topeachservingwithpesto.

►►MAKEAHEAD:Refrigerateforupto2days.Thinwithbrothorwater,ifnecessary,whenreheating.SERVES6:ABOUT1⅔CUPSEACH


TurkishChickpea&LambSoup

VeryGreenLentilSoup

GreenSoups

Soupinherentlymakesyoufeelgood—butthesegorgeouslyhuedsoupsmakeyoufeelreally,reallygood!Tomakegreensoup,simplyuseany(andasmany)greenvegetablesasyoulike.That’sabouttheonlyrulethatdefinesagreensoupasfaraswecantell.Pureeitifyouwantacreamysouporleaveitchunky.Addatopping—cheese,freshherbs,aswirlofoliveoil—ornot.Sip,slurpandfeelbeautifulandvirtuous!

BasicGreenSoupVeryGreenLentilSoupSpinachandGoatCheeseBisqueGreenCurrySoupGreenSoupwithYamsandSageArugula-ZucchiniVichyssoise

RusticParsleyandOrzoSoupwithWalnutsGreenGazpacho

LOW-CALORIE•HEART-HEALTHY•VEGETARIAN•GLUTEN-FREEACTIVE 50MINTOTAL 1HR

BasicGreenSoup

Thischardandspinachsoupgetscomplexflavorfromcaramelizedonionsaswellaslemonjuice;asprinkleofricegivesitbodyandvelvetytexture.Servewithaswirlofextra-virginoliveoilforrichness.

2 tablespoonsextra-virginoliveoil,plusmoreforgarnish2 largeyellowonions,chopped¾ teaspoonsalt,divided2 tablespoonswaterplus3cups,divided¼ cuparboriorice1 bunchgreenchard(about1pound)

14 cupsgentlypackedspinach(about12ounces),trimmed4 cupslow-sodiumvegetablebrothBigpinchofcayennepepper

1 tablespoonlemonjuice,ormoretotaste

1.Heat2tablespoonsoilinalargeskilletoverhighheat.Addonionsand¼teaspoonsalt;cook,stirringfrequently,untiltheonionsbegintobrown,about5minutes.Reducetheheattolow,add2tablespoonswaterandcover.Cook,stirringfrequentlyuntilthepancoolsdown,thenoccasionally,alwayscoveringthepanagain,untiltheonionsareadeepcaramelcolor,25to30minutes.2.Meanwhile,combinetheremaining3cupswater,½teaspoonsaltandriceinalargepot.Bringtoaboil.Reduceheattomaintainasimmer,coverandcookfor15minutes.Stripribsfromchard(saveforanotheruse,ifdesired)andcoarselychopleaves.Coarselychopspinach.3.Whenthericehascookedfor15minutes,stirinthechard.Returntoasimmer;coverandcookfor10minutes.Whentheonionsarecaramelized,stiralittleofthesimmeringliquidintothem,thenaddthemtothericealongwith

thespinach,brothandcayenne.Returntoasimmer,coverandcook,stirringonce,untilthespinachistenderbutstillbrightgreen,about5minutesmore.4.Pureethesoupwithanimmersionblenderorinaregularblender,inbatches,untilsmooth.(Usecautionwhenblendinghotliquids.)Stirinlemonjuice.Garnisheachservingwithadrizzleofoliveoil.

►►MAKEAHEAD:PreparethroughStep4(omittingthelemonjuice)andrefrigerateforupto3days.Seasonwithlemonjuiceandgarnishwithoiljustbeforeserving.SERVES8:ABOUT1¼CUPSEACHCALORIES95|FAT4G(SAT1G)|CHOLESTEROL0MG|CARBS13G|TOTALSUGARS3G(ADDED0G)|PROTEIN3G|FIBER3G|SODIUM447MG|POTASSIUM510MG.Nutritionbonus:VitaminA(149%dailyvalue)|VitaminC(54%dv)|Folate(24%dv).

BasicGreenSoup

GOINGGREENByAnnaThomas

Itwasagray-skydayintheSanBernardinoMountains,andoutsidethecabinabitterwindwasswattingdownthelastdampleaves.Ineededtoputmyselfinabettermood—andtoloseafewpounds.SoIwentdowntothefarmers’market,pickedupbunchesofthedarkgreensthatthriveincoolweather—greatshinyleavesofchard,spinach,kale,Italianparsleyandcilantro—andstartedtochop.Ithrewsomeslicedonionintohotoliveoilandheardthehappysizzle.Iaddedgarlic.Soonthecabinwasfilledwiththatgreatestofperfumes.Myspiritswerealreadylifting.

Thewashedgreenswentintoanotherpotwithwaterandseasaltandadicedpotato.Whentheonions,slowlysizzlingintheskillet,turnedthecolorofcarameltoffee,intheywenttothesouppot.Apinchofredpepperflakes,asplashoflemonjuiceandIpureedthesoup.

Soeasy.Sogreen.Andsodelicious.Iatethatfirststeamingbowlful,andIsatupstraighterandgrinnedwide.I

wasinfusedwithphytochemicals,thosemysteriousgood-for-youcompoundsthatIdidn’tcompletelyunderstand.DidIrealizethenthatgreensoupwouldchangemylife?No,butoverthenextweekitwasgreensoupforlunch,moreforabreakwhileworking,andthenabowlofgreenfordinner,dressedupwithcroutonsorcrumblesofmoistfetacheese—divine.Ihadmynewdietplan:moregreen,lesseverythingelse.

Sooneveryoneinthefamilywaseatingit,evenmykids,eventheirfriends.Ihauledbacklargerloadsofgreens—mustardgreens,cavolonerokale,leeks.Imadegreensoupeveryweek,notwoalikebuteveryonefollowingthatoriginaltemplate.Iusedriceinsteadofpotato,watercressandspinachinsteadofchardandkale.Theformulaseemedbulletproof:apileofleafygreens,someslowlycookedonionforsweetness,alittlesomethingstarchyforbodyandthatpopofcayenneandlemontofinish.

Onenightfriendswerecomingfordinner.Bythen,Iwasbackinmyskinnyjeansandgreensoupwasmysteadydate;Idecideditshouldcomeouttoaparty.Ihadsomemushrooms,soIsautéedthemwithgarlicandthymeuntiltheyweredarkasmahogany,addedthemtothesimmeringgreensandpureeditalltoavelvetycream.Thatsoupwasearthy,mysterious,abit

pureeditalltoavelvetycream.Thatsoupwasearthy,mysterious,abitsmokyfromatouchofSpanishpaprika.Thenextdaypeoplewerecallingfortherecipe.Thisshouldhavetippedmeoffaboutwhatwastocome.

Manypotsofsouplater,IwroteaboutgreensoupfortheLosAngelesTimes,andtheavalanchewasunleashed.Emails—atrickle,thenaflood.Ilovethatgreensoup….Iusedtomakeonewithturnipgreens….Myversionhasbroccoli….Ilivedonparsleysoupallthroughgraduateschool….Theworldlovedgreensoupandwantedtotalkaboutit.I’dneverhadsuchanoutpouringofresponses.Somehadapositivelyreligiousfervor.Greensoupisinthehouse.Hallelujah!

Iprobablycooked40or50differentgreensoupsoverthenextdecade,postingtherecipesonmywebsite.Theemailskeptcoming.WhenIbeganwritingmybook,LoveSoup,IknewI’dhavetohaveachapterdevotedtogreensoups.Butitturnedoutthatonechapterwouldn’tbeenough.Iwoundupwithoneforfallandwintersoups,oneforspringandsummer.Andnewinspirationskeeponcoming.

Thegreensoupsheretakegreentoanotherlevel—intotheexoticscentofgreencurry,theheartypairingofLePuylentils,theluxuryofspinachandchèvreinabisqueandthepurerusticpleasureofBaker’sPasta,whichisloadedwithparsley,walnutsandgarlic,re-imaginedassoup.Green,green—notsomuchasoupasawayoflife.

Hallelujah!

AnnaThomaswroteherfirstcookbook,TheVegetarianEpicure(1972),whileshewasafilmstudentatUCLA.HerbookLoveSoupwonaJamesBeardawardin2010.HermostrecentbookisVeganVegetarianOmnivore:DinnerforEveryoneattheTable.

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 1HR5MINTOTAL 1HR20MIN

VeryGreenLentilSoup

BothFrenchgreenlentilsandthemorecommonlyavailablebrownlentilsaredeliciousinthissoup.Greenlentilswillholdtheirshape,whilebrownwillstarttobreakdownabit.(Photo)

2 tablespoonsextra-virginoliveoil,plusmoreforgarnish2 largeyellowonions,chopped

1¼ teaspoonssalt,divided2 tablespoonswaterplus4cups,divided1 cupFrenchgreen(LePuy)orbrownlentils8 largegreenchardleaves1 mediumYukonGoldpotato,scrubbed

12 cupsgentlypackedspinach(about10ounces),anytoughstemstrimmed4 scallions,cutinto1-inchpieces5 cupslow-sodiumvegetablebroth2 cupschoppedbroccoli1 tablespooncuminseeds,lightlytoastedandground(seeTip)½ teaspoongroundcoriander1 cupchoppedfreshcilantro2 tablespoonschoppedfreshmint½ jalapeñopepper,minced

Groundpeppertotaste1 tablespoonfreshlemonjuice,ormoretotasteCrumbledfetacheeseforgarnish

1.Heatoilinalargeskilletoverhighheat.Addonionsand¼teaspoonsalt;cook,stirringfrequently,untilbeginningtobrown,about5minutes.Reduceheattolow,add2tablespoonswaterandcover.Cook,stirringfrequentlyuntil

thepancoolsdown,andthenoccasionally,alwayscoveringthepanagain,untiltheonionsareadeepcaramelcolor,25to35minutes.2.Meanwhile,rinselentilsandcombinewiththeremaining4cupswaterinalargepot.Bringtoaboil.Reduceheattomaintainasimmer,coverandcookfor20minutes.Trimthewhiteribsoutofthechard;chopthegreensandslicetheribs(keepinseparatepiles).Cutpotatointo½-inchdice.Chopspinach;setaside.3.Whenthelentilshavecookedfor20minutes,stirinthechardribs,potato,scallions,brothandtheremaining1teaspoonsalt;returntoagentlesimmer.Coverandcookfor15minutes.4.Stirinthechardleaves,broccoli,cuminandcoriander.Stiralittleofthesimmeringliquidintothecaramelizedonions,thenaddthemtothesoup.Returntoasimmer,coverandcook5minutesmore.Stirinthereservedspinach,cilantro,mint,jalapeñoandpepper;returntoasimmer,coverandcookuntilthespinachistenderbutstillbrightgreen,about5minutes.Stirinlemonjuice.Servewithadrizzleofoliveoilandcrumbledfetacheese,ifdesired.

►►MAKEAHEAD:Refrigerateforupto3days.SERVES8:ABOUT1⅔CUPSEACH

Calories181|Fat4g(sat1g)|Cholesterol0mg|Carbs29g|Totalsugars5g(added0g)|Protein9g|Fiber9g|Sodium535mg|Potassium793mg.Nutritionbonus:VitaminA(100%dailyvalue)|Folate(51%dv)|VitaminC(47%dv)|Iron(30%dv).

Toastingspicesbeforegrindingintensifiestheirflavor.Toastcuminseedsinadryskilletovermediumheatuntilfragrant,1to2minutes.Cool,thengrindinaspicemill,blenderorcleancoffeegrinder.Nogrinder?Useanequalamountofgroundcumin.

LOW-CALORIE•VEGETARIANACTIVE 50MINTOTAL 50MIN

Spinach&GoatCheeseBisque

Alittlefreshgoatcheeseandatouchofbutterarejustenoughtomakethisspinachsoupsilky,creamyandalittlenutty—butnotenoughtooverdoit.Weusedarkgreenspinachforthissoupbecauseofthelovelycoloritproduces,thoughyoucouldusered-veinedspinachandhavejustasgoodaflavorinamoreArmy-inspiredkhakicolor.

1 tablespoonplus1teaspoonextra-virginoliveoil2 largeyellowonions,chopped½ teaspoonsalt,divided,plusmoretotaste2 tablespoonsplus2cupswater,divided1 teaspoondriedthymeor2teaspoonsfresh1 largeYukonGoldpotato,peeledanddiced2 tablespoonscreamsherryorMarsala4 cupslow-sodiumvegetablebroth

24 cupsgentlypackedspinach(about1¼pounds),anytoughstemstrimmedPinchofcayennepepper

¼ teaspoongroundnutmeg½ cupcrumbledfreshgoatcheese(2ounces),plusmoreforgarnish2 tablespoonsbutter1 tablespoonfreshlemonjuice,ormoretotasteSoupcroutonsforgarnish(seeTip,opposite)

1.Heatoilinalargeskilletoverhighheat.Addonionsand¼teaspoonsalt;cook,stirringfrequently,untiltheonionsbegintobrown,about5minutes.Reducetheheattolow,add2tablespoonswaterandthymeandcover.Cook,stirringfrequentlyuntilthepancoolsdown,andthenoccasionally,alwayscoveringthepanagain,untiltheonionsaregreatlyreducedandhaveadeepcaramelcolor,25to30minutes.2.Meanwhile,combinetheremaining2cupswaterand¼teaspoonsaltinalargepot;addpotato.Bringtoaboil.Reduceheattomaintainasimmerand

cookuntilverysoft,12to15minutes.3.Whentheonionsarecaramelized,stirsherry(orMarsala)intothem;addthemtothepotalongwithbroth.Returntoasimmer.Stirinspinach,cayenneandnutmeg;coverandcook,stirringonce,untilthespinachistenderbutstillbrightgreen,about5minutes.4.Removefromtheheat,stiringoatcheese,butterand1tablespoonlemonjuice;allowthebutterandcheesetomelt.Pureethesoupinthepotwithanimmersionblenderuntilperfectlysmoothorinaregularblenderinbatches.(Usecautionwhenblendinghotliquids.)Tasteandaddmoresaltand/orlemonjuice,ifdesired.Servegarnishedwithasoupcroutonandcrumbledgoatcheese,ifdesired.

►►MAKEAHEAD:Refrigerateforupto3days.SERVES8:ABOUT1CUPEACHCALORIES141|FAT7G(SAT3G)|CHOLESTEROL13MG|CARBS16G|TOTALSUGARS4G(ADDED0G)|PROTEIN4G|FIBER4G|SODIUM291MG|POTASSIUM514MG.Nutritionbonus:VitaminA(118%dailyvalue)|VitaminC(30%dv)|Folate(24%dv).

Tomakecroutonslikethese,cut½-inchslicesfromawhole-grainbaguette.Brushbothsideswithmeltedbutteror

extra-virginoliveoilandbakeat350°Funtilgoldenbrown,10

to20minutes.

Spinach&GoatCheeseBisque

GreenCurrySoup

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 1¼HRSTOTAL 1¼HRS

GreenCurrySoup

Mushroomsaddmeatinesstothischunkysouppackedwithspinach,greenbeansandbroccoliandflavoredwithThaicurrypaste—green,ofcourse!

2 mediumyellowonions2 tablespoonsextra-virginoliveoilplus2teaspoons,divided½ teaspoonsalt,divided2 tablespoonsThaigreencurrypaste(seeTip)

4-5 cupslow-sodiumvegetablebroth8 cupsspinach(about6ounces),toughstemstrimmed,divided2 cupswater2 largeclovesgarlic,chopped

2½ cupsshiitakeoroystermushrooms(about4ounces),cutinto¼-inchstrips1½ cupschoppedgreenbeans(1-inch)1 cupthinlyslicedpeeledbroccolistems5 scallions,sliced1 tablespoonmincedlemongrass1 cupchoppedfreshcilantro1 serranochile,finelychopped2 tablespoonsfreshlemonjuice

1.Quarteronionslengthwise,thenthinlyslicecrosswise.Heat2tablespoonsoilinalargepotovermedium-highheat.Addonionsand¼teaspoonsalt;cook,stirringoften,untilbeginningtobrown,6to8minutes.Stirincurrypaste;cook,stirring,for3minutes.Stirin4cupsbroth;bringtoasimmer.2.Meanwhile,coarselychop4cupsspinach.Pureetheremaining4cupsspinachwithwaterinablenderuntilitischoppedtoconfetti.3.Heattheremaining2teaspoonsoilinalargeskilletovermediumheat.Addgarlic;cook,stirring,untilfragrant,about30seconds.Addmushrooms;cook,

stirring,untiltheliquidevaporatesandthemushroomscolor,4to6minutes.4.Stirthemushroomsandgreenbeansintothepot;simmerfor5minutes.Stirinbroccolistems,scallionsandlemongrass;simmerfor3minutesmore.Stirinchoppedandpureedspinach,cilantroandabigpinchofserrano.Returntoasimmer,coverandcook1minute.Addupto1cupoftheremainingbroth,ifdesired.Addlemonjuice.Seasonwithmoresalt,serranoand/orlemonjuicetotaste.SERVES6:ABOUT1⅔CUPSEACH


Useavegetablepeelertoremovethetoughouterlayerofthebroccolistemsbeforeslicing.

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 1HRTOTAL 1HR

GreenSoupwithYams&Sage

Therosy-skinned,light-fleshedJapaneseyamismoredryandstarchythanthetypicalorangesweetpotato.Whileitgivesthissoupanicetexture,anysweetpotatocanbeused.

3 tablespoonsextra-virginoliveoil,divided,plusmoreforgarnish2 largeonions,chopped¾ teaspoonsalt,divided2 tablespoonsplus4cupswater,divided4 clovesgarlic,sliced1 teaspoonchoppedfreshthymeleavesor½teaspoondried1 largebunchTuscan,lacinatoorRussiankale2 mediumor1verylargeJapaneseyamorregularsweetpotato(about1¼pounds)14 cupsgentlypackedspinach(about12ounces),anytoughstemstrimmed8 freshsageleavesor1teaspooncrumbleddried4 cupslow-sodiumvegetablebrothPinchofcayennepepperGroundpeppertotaste

1 tablespoonfreshlemonjuice,ormoretotaste1 tablespoonagavenectar,ormoretotaste(optional)

16 friedsageleavesforgarnish(seeTip,opposite)

1.Heat2tablespoonsoilinalargeskilletoverhighheat.Addonionsand¼teaspoonsalt;cook,stirringfrequently,untiltheonionsarebeginningtobrown,about5minutes.Reducetheheattolow,stirin2tablespoonswater,garlicandthymeandcover.Cook,stirringfrequentlyuntilthepancoolsdown,andthenoccasionally,alwayscoveringthepanagain,untiltheonionsaregreatlyreducedandhaveadeepcaramelcolor,25to35minutes.

2.Meanwhile,removetoughstemsandribsfromkaleandcoarselychopthegreens.Peelyam(orsweetpotato)anddiceinto1-inchpieces.Coarselychopspinach;setaside.3.Combinetheremaining4cupswaterand½teaspoonsaltinalargepot;addthekale,yam(orsweetpotato)andsage.Bringtoaboil.Reduceheattomaintainasimmer,coverandcookfor15minutes.4.Stirinthespinach,returntoasimmer,coverandcook,stirringonce,for10minutesmore.Whentheonionsarecaramelized,stiralittleofthesimmeringliquidintothem;addtothesoup.Addbroth;returntoasimmer,coverandcookfor5minutesmore.5.Pureethesoupinthepotwithanimmersionblenderuntilperfectlysmoothorinaregularblenderinbatches.(Usecautionwhenblendinghotliquids.)Stirincayenne,afewgrindsofpepperand1tablespoonlemonjuice.Ifthesoupistoosweetforyourtaste,addmorelemonjuice;ifit’stootart,addagavenectar,ifdesired.Justbeforeserving,whisktheremaining1tablespoonoilintothehotsoup.Garnisheachbowlofsoupwithadrizzleofoiland2friedsageleaves,ifdesired.SERVES8:ABOUT1½CUPSEACH


Forfriedsageleaves,heat½incholiveoilinasmall

saucepanovermedium-highheat.Addsageleaves;fryjustuntilcrisp,1to3minutes.

Removewithaslottedspoonanddrainonapapertowel.

GreenSoupwithYamsandSage

Arugula-ZucchiniVichyssoise


Arugula-ZucchiniVichyssoise

ThisversionoftheFrenchpotato-and-leeksoupiswhisper-lightandalovelygreencolorbecauseweswapzucchiniforthepotatoes.Servechilledorhot.

1 tablespoonextra-virginoliveoil1 tablespoonbutter2 largeleeks,whiteandpalegreenpartsonly,halvedlengthwise,rinsedandthinlysliced2 clovesgarlic,minced6 cupslow-sodiumchickenbroth4 cupschoppedzucchini¾ teaspoonsalt¼ teaspoongroundpepper10 cupsbabyarugula½ cupchoppedfreshparsley2 tablespoonslemonjuice

1.Heatoilandbutterinalargepotovermediumheat.Addleeksandgarlic.Cook,stirring,untilsoftenedbutnotbrowned,about3minutes.Stirinbroth,zucchini,saltandpepper.Bringtoaboil.Reduceheat,coverandsimmeruntilthezucchiniistender,about15minutes.Removefromheat.Stirinarugulaandletstand5minutes.2.Pureethesoupinthepotwithanimmersionblenderorinbatchesinaregularblender.(Usecautionwhenblendinghotliquids.)Stirinparsleyandlemonjuice.Servehotorchilled.SERVES6:1½CUPSEACHCALORIES148|FAT6G(SAT2G)|CHOLESTEROL5MG|CARBS17G|TOTALSUGARS6G(ADDED0G)|PROTEIN9G|FIBER3G|SODIUM405MG|POTASSIUM568MG.Nutritionbonus:VitaminC(68%dailyvalue)|VitaminA(66%dv).

VEGETARIANACTIVE 1HRTOTAL 1HR

RusticParsley&OrzoSoupwithWalnuts

ThissoupisbasedonatraditionalItaliandishthatconsistsoflotsofparsley,garlic,choppedwalnuts,hotchileandoliveoil,allfriedupandtossedwithpasta.Weampedupthegreens,madethepastamoreofasupportingplayerandturnedtherecipeintoasoup.It’sbestservedimmediately,becausetheorzowillabsorbliquidasthesoupisheld.Or,ifyouplantohaveleftovers,keepsomeoftheorzoseparateandadditasyoureheatthesoup.

1¼ cupswhole-wheatorzo(8ounces)1 teaspoonextra-virginoliveoilplus2tablespoons,divided,plusmoreforgarnish1 largeyellowonion,chopped¾ teaspoonsalt,divided,plusapinch10 cupsgentlypackedspinach(about8ounces),anytoughstemstrimmed2 largebunchesparsley1 mediumYukonGoldpotato5 cupslow-sodiumvegetablebroth2 cupswater2 tablespoonsfinelychoppedgarlic1 cupfinelychoppedwalnuts½ teaspooncrushedredpepper1 tablespoonfreshlemonjuice,ormoretotasteGroundpeppertotaste

1 cupdicedfreshtomatoes

1.Cookorzoinasaucepanofboilingwateruntilalmosttender,8to9minutes.Drain;rinsewithcoolwater.Returntothepotandtosswith1teaspoonoil;setaside.2.Heat1tablespoonoilinamediumskilletoverhighheat.Addonionand¼teaspoonsalt;reduceheattomedium-low,coverandcook,stirring

frequently,alwayscoveringthepanagain,untiltheonionistranslucentandbeginningtocolor,10to15minutes.3.Coarselychopspinach.Coarselychopenoughparsleytoequalabout4cups.Setaside3cupsandfinelychoptheremaining1cup;setasideseparately.4.Peelanddicepotato.Combineinalargepotwith½teaspoonsalt,broth,waterandthesautéedonion.Bringtoaboiloverhighheat.Reduceheattomaintainasimmerandcookfor12minutes.Stirinthespinachandthe3cupsparsley;returntoasimmer,coverandcookfor3minutesmore.5.Meanwhile,heattheremaining1tablespoonoilintheskilletovermediumheat.Addgarlicandletitsizzleforabout45seconds.Addwalnutsandcook,stirringandwatchingcarefullytopreventburning,forabout3minutes.Stirintheremaining1cupparsleyandcrushedredpepper;cook,stirring,for2minutesmore.Removefromheat.6.Stirthecookedorzointothesoup,thenstirintheparsley-walnutmixture.Seasonwithlemonjuiceandpepper.Returnthesouptoasimmer.7.Combinetomatoeswiththeremainingpinchofsaltinasmallbowl.Garnisheachservingwithaspoonfulofthetomatoesandadrizzleofoil,ifdesired.SERVES6:ABOUT1¾CUPSEACH

Calories393|Fat19g(sat2g)|Cholesterol0mg|Carbs47g|Totalsugars5g(added0g)|Protein11g|Fiber12g|Sodium491mg|Potassium793mg.Nutritionbonus:VitaminA(145%dailyvalue)|VitaminC(123%dv)|Folate(42%dv)|Iron(27%dv).

Forthemostperfectavocados,buywhenfirmandletthem

ripenatroomtemperatureforafewdaysbeforeusing.They’ll

belesslikelytobruiseintransportwhenthey’refirm.

RusticParsley&OrzoSoupwithWalnuts

GreenGazpacho

LOW-CALORIEACTIVE 35MINTOTAL 1HR35MIN(INCLUDING1HRCHILLINGTIME)

GreenGazpacho

Makethiscoldsoupinthemiddleofsummer,whengardentomatoes,cucumbersandpeppersareattheirpeak.Startwith1cupofbroth,addingmoretoreachthedesiredconsistency.Veryripe(andjuicy)summertomatoeswillneedlessbroth—less-ripetomatoeswillneedmore.

2 mediumtomatillos(8ounces),husked,rinsedandcoarselychopped2 mediumheirloomgreentomatoes,suchasZebra,oryellowtomatoes(8ounces),coarsely

chopped¾ cupchoppedseededpeeledcucumber1 smallgreenbellpepper,coarselychopped1 ripeavocado,chopped2 scallions,chopped1 jalapeñopepper,seeded(ifdesired)andchopped1 clovegarlic,chopped

1½ cupscubedciabattabread¼ cupfreshbasil,parsleyorcilantro¾ teaspoonsalt¼ teaspoongroundpepper⅔ cupwhole-milkplainyogurt2 tablespoonsextra-virginoliveoil1 tablespoonwhite-winevinegar

1-1½ cupslow-sodiumchickenbroth

1.Combinetomatillos,tomatoes,cucumber,bellpepper,avocado,scallions,jalapeño,garlic,bread,basil(orparsleyorcilantro),saltandpepperinalargebowl.Transferhalfthemixturetoafoodprocessor.Pureeuntilalmostsmooth,scrapingdownthesidesonceortwice.(Ifnecessary,letthemixturerestforafewminutestoallowthebreadtosoften,thencontinuetopuree

untilsmooth.)Transfertoalargecontainer.Repeatwiththeremainingvegetablemixture.2.Addyogurt,oil,vinegarand1cupbrothtothesoup.Adjusttheconsistencywithmorebrothasdesired.Coverandchillforatleast1hourorupto24hours.

►►MAKEAHEAD:Refrigerateforupto3days.SERVES6:ABOUT1CUPEACH


CHEESETOASTS6WAYS

Soup’sultimatepartner?Cheesetoast.Startwithasliceoftoastedbaguetteandgetcreativewiththetoppings.Herearesomeofourfavoritecombinations.Don’tworry,plaingrilledcheese,westillloveyou—wejustwanttoseeothertoaststoo.

ChickenPotpieSoupwithTaterTotTopping

KINDERSOUPS

Creamytomatosouppairedwithagrilledcheesesandwichisaclassickidmeal,butit’snottheonlysoupkidslove.Thesesoupsofferspinsonfavoritefoodsofthesmallfry—suchascheeseburgers,mac&cheeseandchickenenchiladas—aswellasafewgloballyinspiredbowlstoexpandandpiquetheirgrowingpalates.

ChickenPotpieSoupwithTaterTotToppingPlantainSoup(SopadePlatanos)ChunkyCheeseburgerSoupSweetPotato-PeanutBisqueChickenSoupwithPassatelliLoadedBakedPotatoSoup

GreenEggsandHamSoupSquish-SquashMacandCheeseSoupCreamyTomatoSoupwithTortelliniChickenEnchiladaSoup

LOW-CALORIEACTIVE 40MINTOTAL 1HR10MIN

ChickenPotpieSoupwithTaterTotTopping

Thisbubblingstew-likesoupisagreatwaytouseupleftovercookedchickenorturkey—andaperfectexcusetoindulgeincrispy,puffytatertots.(Photo)

3 cupsfrozenpotatotots2 tablespoonscanolaoil2 tablespoonsunsaltedbutter1 cupchoppedcarrot1 cupchoppedparsnip½ cupchoppedcelery½ cupchoppedonion½ cupall-purposeflour6 cupslow-sodiumchickenbroth3 cupsdicedcookedchickenorturkey1 teaspoongarlicpowder1 teaspoononionpowder1 teaspoondriedmarjoram½ teaspoondriedsage1 cupfrozenpeas½ cuphalf-and-half3 tablespoonschoppedfreshparsley

1.Preheatovento450°F.Coatalargebakingsheetwithcookingspray.2.Placepotatototsonthepreparedbakingsheet.Bakeuntilgoldenandcrispy,20to25minutes.3.Meanwhile,heatoilandbutterinalargepotovermediumheat.Addcarrot,parsnip,celeryandonion.Cook,stirringoccasionally,untilthevegetablesstarttosoften,about5minutes.Stirinflourandcook,stirring,for1minute.Stirinbroth,chicken(orturkey),garlicpowder,onionpowder,marjoramand

sage.Bringtoaboilovermedium-highheat,stirringoccasionally.Reduceheatandsimmeruntilthickenedandbubbly,about2minutes.Removefromheat.Stirinpeasandhalf-and-half.4.Arrangethepotatototsoverthesurfaceofthesoup.Servetoppedwithparsley.SERVES6:1½CUPSEACH



PlantainSoup(SopadePlatanos)

Plantainsareastarchier,less-sweetcousintothebanana.They’rethestaringredientinthisPuertoRicansoupandalsohelptothickenitasthesoupsimmers.Theflavorsaresimplesothequalityofthebrothyouuseisespeciallyimportant.

3 greenplantains,peeled(seeTip)1 teaspoonextra-virginoliveoil2 clovesgarlic,minced½ cupfinelychoppedfreshcilantro,divided8 cupslow-sodiumchickenbroth

1½ cupswater1 teaspoonsaltGroundpeppertotaste

8 teaspoonsfinelyshreddedParmesancheese8 limewedges

1.Shredplantainsusingthelargeholesofaboxgrater.2.Heatoilinalargesaucepanovermediumheat.Addgarlicand¼cupcilantro;cook,stirring,untilthegarlicissoftened,1to2minutes.Addbrothandwaterandbringtoaboil.Stirintheshreddedplantainandreduceheattoasimmer.Simmeruntiltheplantainistenderandthesoupisthickened,25to30minutes.3.Stirintheremaining¼cupcilantroandseasonwithsaltandpepper.Sprinkleeachservingwith1teaspoonParmesanandgarnishwithalimewedge.SERVES8:ABOUT1CUPEACHCALORIES134|FAT3G(SAT1G)|CHOLESTEROL1MG|CARBS25G|TOTALSUGARS10G(ADDED0G)|PROTEIN6G|FIBER2G|SODIUM396MG|POTASSIUM552MG.Nutritionbonus:VitaminC(21%dailyvalue).

Plantainsareusuallysoldunderripewithgreen-yellowskin—justwhatyou’llneedforthisrecipe.FindthematlargesupermarketsorLatinmarkets.Topeelanunripeplantain,sliceoffbothendsandcutinto3-inchlengths.Usingthetipofaparingknife,cut4lengthwiseslitsalongeachpiece,Soakinicewaterfor3to5minutestoloosentheskin.Removefromthewaterandpeel.

ChunkyCheeseburgerSoup

ACTIVE 45MINTOTAL 45MIN

ChunkyCheeseburgerSoup

Traditionaltoppingsaddsomuchcrunchandflavortothiscreamyburgersoupthatyouwon’tevenmissthebun!

1 pound90%-leangroundbeef1 cupchoppedcelery½ cupdicedonion4 cupslow-sodiumbeefbroth1 cupwater4 cupsdicedpeeledpotatoes4 tablespoons(½stick)unsaltedbutter¼ cupall-purposeflour1½ cupslow-fatmilk1 6-ouncecanno-salt-addedtomatopaste2 tablespoonsketchup2 tablespoonsDijonmustard2 cupsshreddedCheddar&Americancheeseblend1 tablespoonchoppedfreshparsleyChoppedtomatoes,onionand/ordillpicklerelishforgarnish

1.Cookbeefinalargepotovermedium-highheat,crumblingwithawoodenspoon,untilnolongerpink,about5minutes.Addceleryandonion;cook,stirring,untilthevegetablesaresoftened,about3minutes.Addbroth,waterandpotatoes.Bringtoaboil.Reduceheattoasimmer,partiallycoverandcook,stirringoccasionally,untilthepotatoesaretender,about15minutes.2.Meanwhile,meltbutterinamediumsaucepanovermediumheat.Whiskinflour.Slowlyaddmilk,stirringconstantly,andcookuntilthickened,about2minutes.Whiskintomatopaste,ketchupandmustard.3.Slowlywhiskthemilkmixtureintothesoupandbringtoaboil.Reduceheattoasimmerandstirincheese,ahandfulatatime.Cookjustuntilthecheese

ismelted.Removefromheatandstirinparsley.Servetoppedwithtomatoes,onionandrelish,ifdesired.SERVES8:1½CUPSEACH

Calories405|Fat23g(sat12g)|Cholesterol82mg|Carbs23g|Totalsugars8g(added1g)|Protein25g|Fiber3g|Sodium429mg|Potassium964mg.Nutritionbonus:VitaminB12(33%dailyvalue)|Calcium(29%dv)|VitaminsA&C(22%dv).


SweetPotato-PeanutBisque

ThisrichvegetariansoupisinspiredbytheflavorsofWestAfricanpeanutsoup.We’vegivenittheaddedjoltofhotgreenchiles,butyoucanusemildifyouprefer.Foravariation,stirinyourfavoritegreensand,ifyoulike,trychoppedpeanutsandscallionsforadifferentgarnish.

2 largesweetpotatoes(10-12ounceseach)1 tablespooncanolaoil1 smallyellowonion,chopped1 largeclovegarlic,minced3 cupsreduced-sodiumtomato-vegetablejuiceblendortomatojuice1 4-ouncecandicedgreenchiles,preferablyhot,drained2 teaspoonsmincedfreshginger1 teaspoongroundallspice1 15-ouncecanvegetablebroth½ cupsmoothnaturalpeanutbutter

FreshlygroundpeppertotasteChoppedfreshcilantroleavesforgarnish

1.Pricksweetpotatoesinseveralplaceswithafork.MicrowaveonHighuntiljustcookedthrough,7to10minutes.Setasidetocool.2.Meanwhile,heatoilinalargesaucepanovermedium-highheat.Addonionandcook,stirring,untilitjustbeginstobrown,2to4minutes.Addgarlicandcook,stirring,for1minutemore.Stirinjuice,greenchiles,gingerandallspice.Adjusttheheatsothemixtureboilsgently;cookfor10minutes.3.Meanwhile,peelthesweetpotatoesandchopintobite-sizepieces.Addhalftothepot.Placetheotherhalfinafoodprocessororblenderalongwithbrothandpeanutbutter.Pureeuntilcompletelysmooth.

4.Addthepureetothepotandstirwelltocombine.Thinthebisquewithwater,ifdesired.Seasonwithpepper.Heatuntilhot.Garnishwithcilantro,ifdesired.

►►MAKEAHEAD:Refrigerateforupto3days.Thinwithwaterbeforereheating,ifdesired.SERVES5:ABOUT1½CUPSEACH


SweetPotato-PeanutBisque

ChickenSoupwithPassatelli


ChickenSoupwithPassatelli

ThischickensoupisusuallyafirstcourseinthenorthernItalianregionsofRomagnaandMarche.Passatelliispastamadewithbreadcrumbs.TraditionallythebreadcrumbstouseinthisrecipecomefromplainItalianwhitebreadthatisadayortwoold,butwhole-grainbreadcrumbsaredeliciousaswell.

8 cupslow-sodiumchickenbroth2 largecarrots,chopped1 stalkcelery,chopped2 clovesgarlic,peeledandcrushed¼ teaspoonsalt1½ cupsfreshbreadcrumbs(seeTip)⅔ cupgratedParmesancheese,plusmoreforgarnish1 teaspoonfreshlygratednutmeg2 largeeggs1 cupchoppedfreshparsley

1.Bringbrothtoaboilinalargepot.Addcarrots,celery,garlicandsalt.Reducetheheattomedium-lowandsimmerfor30minutes.2.Meanwhile,combinebreadcrumbs,cheeseandnutmeginamixingbowl.Makeawellinthecenterandaddeggs;mixuntilthoroughlycombined.Thedoughshouldbedampbutfirm.Ifnecessary,incorporateadditionalbreadcrumbsorafewdropsofwater;ifthedoughistoowetortoodryitwillcrumble.3.Toformthepassatelli,pinchoffapieceofdoughandrollitoutbetweenyourpalmsorontheworksurfaceintoaropeabout¼inchthick,thenbreakitinto½-inchlengths.Continueformingtherestofthedoughinthesamemanner.

4.Bringthebrothbacktoaboil,addthepassatelliandparsleyandcookfor5minutes.ServetoppedwithmoreParmesan,ifdesired.SERVES6:1⅓CUPSEACH

Calories202|Fat8g(sat3g)|Cholesterol70mg|Carbs22g|Totalsugars3g(added1g)|Protein12g|Fiber2g|Sodium538mg|Potassium478mg.Nutritionbonus:VitaminA(102%dailyvalue)|VitaminC(26%dv)|Calcium(20%dv).

Tomakefreshbreadcrumbs:Trimcrustsfrombread.Tearthebreadintopiecesandprocessinafoodprocessoruntilcoarsecrumbsform.Oncesliceofbreadmakesabout⅓cupcrumbs.


LoadedBakedPotatoSoup

Here’sasouprecipewiththecomfortingflavoroffullyloadedbakedpotatoeswithbacon,Cheddar,sourcreamandchives.Tomakeavegetarianversion,omitthebaconanduse“no-chicken”broth.Serveitwithagreensaladandcrustybreadtocleanupthebowl.

1 tablespooncanolaoil2 slicesbacon,cutinhalf½ cupchoppedonion1½ poundsmediumrussetpotatoes(2-3),scrubbedanddiced4 cupslow-sodiumchickenbroth½ cupreduced-fatsourcream½ cupshreddedextra-sharpCheddarcheese,divided¼ teaspoonsalt¼ teaspoongroundpepper¼ cupsnippedchivesorfinelychoppedscalliongreens

1.Heatoilinalargesaucepanovermediumheat.Addbaconandcook,turningoccasionally,untilcrisp,4to5minutes.Transfertoapaper-towel-linedplatetodrain,leavingtheoilandbacondrippingsinthepan.Addoniontothepanandcook,stirring,untilstartingtosoften,2to3minutes.Addpotatoesandbroth.Bringtoaboil.Reduceheattomaintainasimmerandcookuntilthepotatoesaretender,12to15minutes.2.Usingaslottedspoon,transferabouthalfthepotatoestoabowlandmashuntilalmostsmooth,butstillalittlechunky.Returnthemashedpotatoestothepanalongwithsourcream,¼cupcheese,saltandpepper.Cook,stirring,untilthecheeseismeltedandthesoupisheatedthrough,1to2minutes.Servetoppedwithcrumbledbacon,theremaining¼cupcheeseandchives(orscalliongreens).SERVES4:1¾CUPSEACHCALORIES328|FAT15G(SAT6G)|CHOLESTEROL29MG|CARBS37G|TOTALSUGARS2G(ADDED0G)|PROTEIN14G|FIBER3G|SODIUM400MG|POTASSIUM1,023MG.

Nutritionbonus:VitaminC(22%dailyvalue).

Addingvinegartotheegg-poachingwaterhelpsthe

whitescoagulatesotheytakeonanice,tidyshape.

LoadedBakedPotatoSoup

GreenEggs&HamSoup


GreenEggs&HamSoup

Wouldyou,couldyoueatthiscreamygreensoup?Howaboutifwetoldyouitcontainsnocream—ordairyofanykind—justflavorfulpureedveggiestoppedwithaperfectlypoachedeggandham?Trustus,whetheryoueatitinaboxorwithafox,inahouseorwithamouse,bothyouandyourkidswilllovethisstorybook-perfectsoup.

2 tablespoonsextra-virginoliveoil,divided4 ouncesthick-cuthamorprosciutto,diced1 smallonion,chopped2 clovesgarlic,minced4 cupslow-sodiumchickenbroth4 cupschoppedbroccoliflorets2 cupschoppedcauliflowerflorets2 teaspoonsfreshthyme⅛ teaspoonsalt4 cupsbabyspinach¼ cupchoppedfreshparsley,plusmoreforgarnish8 cupswater2 tablespoonsdistilledwhitevinegar4 largeeggs

1.Heat1tablespoonoilinalargepotovermediumheat.Addham(orprosciutto)andcook,stirringoften,untillightlybrowned,about3minutes.Transfertoaplateandsetaside.2.Addtheremaining1tablespoonoilandoniontothepot.Cook,stirringoften,untilsoftened,about3minutes.Addgarlic;cook,stirring,for1minute.Addbroth,broccoli,cauliflower,thymeandsalt.Reduceheattoasimmer,coverandcookuntilthebroccoliisverytender,about6minutes.Addspinach

andparsley.Removefromheatandletstand,covered,untilthespinachiswilted,about5minutes.Pureethesoupinthepotwithanimmersionblenderorinbatchesinaregularblender.(Usecautionwhenblendinghotliquids.)Covertokeepwarm.3.Meanwhile,bringwaterandvinegartoaboilinalargesaucepan.Reducetoabaresimmer.Gentlystirinacirclesothewaterisswirlingaroundthepan.Breakaneggintoasmallbowl,thensubmergethelipofthebowlintothesimmeringwaterandgentlyaddtheegg.Workingquickly,repeatwithremainingeggs.Cookfor4minutesforsoftset,5minutesformediumsetand8minutesforhardset.4.Servethesouptoppedwithapoachedegg,someham(orprosciutto)andparsley,ifdesired.SERVES4:1½CUPSEACH

Calories266|Fat15g(sat4g)|Cholesterol199mg|Carbs14g|Totalsugars3g(added0g)|Protein22g|Fiber5g|Sodium671mg|Potassium818mg.Nutritionbonus:VitaminC(208%dailyvalue)|VitaminA(128%dv)|Folate(55%dv)|Iron(26%dv).

ACTIVE 30MINTOTAL 30MIN

Squish-SquashMac&CheeseSoup

Apackageofpureedcookedwintersquashaddsatouchofsweetnessandgoodnutrition—namelyvitaminA,potassiumandfiber—tothisfamily-pleasingsoup.Feelfreetoswapinyourfavoriteshapeofmedium-sizepastafortheelbowmacaroni.

1½ cupswhole-wheatelbowmacaroni3 tablespoonsunsaltedbutter3 tablespoonsall-purposeflour2 teaspoonsDijonmustard4 cupslow-sodiumchickenbroth1 10-ounceboxfrozenpureedwintersquash,thawedslightly2 cupshalf-and-half1 8-ouncepackagereduced-fatcreamcheese,cubedandsoftened

1½ cupsshreddedCheddarcheese2 teaspoonscornstarch2 teaspoonswhite-winevinegar½ teaspoonsalt¼ teaspoongroundpepper

Slicedchivesforgarnish

1.Cookmacaroniaccordingtopackagedirections.Drainandsetaside.2.Meanwhile,meltbutterinalargepotovermediumheat.Addflourandmustardandwhiskfor2minutes.Graduallyaddbroth,stirringconstantly.Bringtoaboil.3.Addsquashandreturntoaboil.Stirinhalf-and-halfandbringtoasimmer.Addcreamcheese,whiskingconstantlyuntilitismelted.Removefromheat.4.Combineshreddedcheeseandcornstarchinamediumbowl,tossingtocoatevenly.Slowlyaddthecheesetothesoup,stirringconstantlyuntil

melted.Stirinthemacaroni,vinegar,saltandpepper.Topwithchives,ifdesired.SERVES8:1¼CUPSEACH

Calories381|Fat26g(sat15g)|Cholesterol74mg|Carbs25g|Totalsugars4g(added0g)|Protein15g|Fiber2g|Sodium478mg|Potassium357mg.Nutritionbonus:VitaminA(142%dailyvalue)|Calcium(27%dv).

Squish-SquashMac&CheeseSoup

CreamyTomatoSoupwithTortellini


CreamyTomatoSoupwithTortellini

Luscious,slightlysweetandstuddedwithcheese-filledpastapillows,thistomatosoupisadreambowlforkids.Makesuretosavesomeforthem.

1 tablespoonextra-virginoliveoil1 tablespoonbutter1 largeleek,white&lightgreenpartsonly,halvedlengthwise,rinsedandsliced(seeTip)4 clovesgarlic,minced1 6-ouncecanno-salt-addedtomatopaste4 cupslow-sodiumvegetablebrothor“no-chicken”broth(seeStock(orBroth)Up!)1 28-ouncecanItalianplumtomatoes,drainedandchopped2 bayleaves1 teaspooncrusheddriedoregano(seeTip)1 teaspoonsalt1 9-ouncepackagecheesetortellini,freshorfrozen1 tablespoonall-purposeflour

1½ cupshalf-and-half½ cupchoppedfreshbasilorparsley

1.Heatoilandbutterinalargepotovermediumheat.Addleekandgarlic.Cook,stirringoften,untilsoftened,2to3minutes.Stirintomatopaste.Cook,stirring,for2minutes.Addbroth,tomatoes,bayleaves,oreganoandsalt.Bringtoaboil,stirringoccasionally.Reduceheatandsimmerfor10minutes.2.Addtortellini.Simmeruntilthetortelliniaretender,4to7minutes.3.Removethebayleaves.Whiskflourandhalf-and-halfinasmallbowl.Stirthemixtureintothesoup.Addbasil(orparsley).Cook,stirringoccasionally,untilslightlythickened,about1minute.SERVES6:1½CUPSEACH


Tocrushdriedherbs,pressandrubtheminyourhand.Thisreleasestheiraromatic,flavor-infusingoilsbeforeyoucookwiththem.

GLUTEN-FREEACTIVE 30MINTOTAL 45MIN

ChickenEnchiladaSoup

QuesomeetsenchiladainthisrichandcheesyMexican-stylesoup.Serveitwithsomethingfresh,lightandcrunchy—likeajicamaslawdressedinalittleoliveoil,limejuice,salt,andpepper.

1 tablespooncanolaoil1 cupchoppedonion3 clovesgarlic,minced5 cupslow-sodiumchickenbroth1 15-ouncecandicedtomatoes1 4-ouncecandicedgreenchiles6 corntortillas,chopped2 teaspoonschilipowder1 teaspoongroundcumin2 cupsshreddedcookedchickenbreast4 ouncesreduced-fatcreamcheese,softened¾ cupshreddedwhiteCheddarcheese1½ teaspoonscornstarch

Freshcilantro,sourcreamand/orguacamoleforgarnish

1.Heatoilinalargepotovermediumheat.Addonionandcook,stirringoccasionally,untilsoftbutnotbrowned,about3minutes.Addgarlicandcook,stirring,for1minute.Addbroth,tomatoes,chiles,tortillas,chilipowderandcumin.Bringtoaboil,stirringoccasionally.Reduceheattoasimmer.Coverandcookfor20minutes.2.Addchickenandcreamcheese,stirringuntilthecreamcheeseismelted.Removefromheat.Combineshreddedcheeseandcornstarchinasmallbowlandgraduallyaddtothesoup,stirringuntilmelted.Returnthepottomedium

heatandcookuntilhot,1to2minutes.Servethesoupwithcilantro,sourcreamand/orguacamole,ifdesired.SERVES6:1½CUPSEACH

Calories395|Fat21g(sat10g)|Cholesterol86mg|Carbs24g|Totalsugars6g(added0g)|Protein29g|Fiber3g|Sodium561mg|Potassium470mg.Nutritionbonus:Calcium(26%dailyvalue)|VitaminC(22%dv).

ChickenEnchiladaSoup

justaddwater

Makeyourowncupsofinstantsoupwiththesefreshandflavorful

Makeyourowncupsofinstantsoupwiththesefreshandflavorfulrecipes.Packseveraljarsatonceforlunchthroughouttheweek!

ShrimpandKimchiNoodleSoupSpicyRamenwithMushroomsandSpinachChickenCurryZoodleSoupFauxChickenPhoMisoSoupwithShrimpandGreenTeaSobaCoconutCurrywithButternutSquashNoodlesSichuanRamenwithCabbageandTofu


Shrimp&KimchiNoodleSoup

UbiquitousinKoreancuisine,kimchiaddsheatandalittlefunktothisDIYsoup-to-go.Lookforitnearotherrefrigeratedfermentedvegetables.(Photos:photo&photo.)

EQUIPMENT:THREE1½-PINTWIDE-MOUTHCANNINGJARS

3 teaspoonsreduced-sodiumchickenbouillonpaste(seeStock(orBroth)Up!)3 teaspoonsgochujang(Koreanchilepaste)orchile-garlicsauce

1½ cupschoppedcabbage1½ cupsslicedmushrooms¾ cupchoppedkimchi9 ouncespeeledcookedshrimp

1½ cupscookedricenoodles(seeTip)1 radish,thinlysliced3 teaspoonschoppedfreshcilantro3 limewedges3 cupsveryhotwater,divided

1.Add1teaspooneachbouillonpasteandgochujangtoeachofthree1½-pintcanningjars.Layer½cupeachcabbageandmushrooms,¼cupkimchi,3ouncesshrimpand½cupnoodlesintoeachjar.Topeachwithsomeradishslices,1teaspooncilantroandalimewedge.Coverandrefrigerate.2.Toprepareeachjar:Squeezethelimeintothejar(discardthewedge).Add1cupveryhotwatertoajar,coverandshakeuntiltheseasoningsaredissolved.UncoverandmicrowaveonHighin1-minuteincrementsuntilsteaminghot,2to3minutestotal.Stirwell.Letstandafewminutesbeforeeating.

►►MAKEAHEAD:PreparethroughStep1.Refrigeratecoveredjarsforupto3days.

SERVES3:2CUPSEACHCALORIES239|FAT1G(SAT0G)|CHOLESTEROL161MG|CARBS32G|TOTALSUGARS5G(ADDED1G)|PROTEIN26G|FIBER3G|SODIUM926MG|POTASSIUM408MG.Nutritionbonus:VitaminC(26%dailyvalue).

For1½cupscookednoodles,startwith3to4ounces.Boilthenoodlesabout1minutelessthanthepackagedirectionssotheyareslightlyunderdone.Drainandrinsewellwithcoldwaterbeforeassemblingjars.


SpicyRamenwithMushrooms&Spinach

Chinesechile-garlicsauceisadouble-dutyingredientinthisvegetarianramen-in-a-jar,addingatouchofspicyheatandgarlickyflavortoo.Lookforthisblendofgroundchiles,garlicandvinegarintheAsiansectionoflargesupermarkets.(Photos:photo&photo.)


1½ tablespoonsreduced-sodiumvegetablebouillonpaste(seeStock(orBroth)Up!)1½ teaspoonswhitemiso(seeTip)1½ teaspoonschile-garlicsauce1½ teaspoonsgratedfreshginger¾ cupshreddedcarrot¾ cupslicedshiitakemushroomcaps(about1½ounces)1½ cupschoppedbabyspinach3 hard-boiledeggs,peeledandhalved(seeTip)

1½ cupscookedramennoodles(seeTip)3 tablespoonsslicedscallions¾ teaspoontoastedsesameseeds3 cupsveryhotwater,divided

1.Add½tablespoonbouillonpasteand½teaspooneachmiso,chile-garlicsauceandgingertoeachofthree1½-pintcanningjars.Layer¼cupeachcarrotandmushrooms,½cupspinach,2egghalvesand½cupnoodlesintoeachjar.Topeachwith1tablespoonscallionsand¼teaspoonsesameseeds.Coverandrefrigerate.2.Toprepareeachjar:Add1cupveryhotwatertoajar,coverandshakeuntiltheseasoningsaredissolved.UncoverandmicrowaveonHighin1-minuteincrementsuntilsteaminghot,2to3minutes.Stirtomakesurethemisoisdissolved.Letstandafewminutesbeforeeating.

►►MAKEAHEAD:PreparethroughStep1.Refrigeratecoveredjarsforupto3days.SERVES3:2CUPSEACHCALORIES366|FAT7G(SAT2G)|CHOLESTEROL240MG|CARBS64G|TOTALSUGARS2G(ADDED0G)|PROTEIN16G|FIBER12G|SODIUM866MG|POTASSIUM219MG.Nutritionbonus:VitaminA(135%dailyvalue)|Iron(26%dv)|Folate(22%dv).


ChickenCurryZoodleSoup

Lookforpremadezucchininoodlesatmostlargesupermarketsandnatural-foodsstoresorspiralizeonesmallzucchinitomakethisrecipe.Youcantailorthissouptoyourtastebyusingdifferentkindsofcurrypaste,suchasyellow,greenormassamanstyle.(Photos:photo&photo.)


6 tablespoonscoconutmilk6 teaspoonsThairedcurrypaste(seeTip)3 teaspoonsreduced-sodiumchickenbouillonpaste(seeStock(orBroth)Up!)

1½ cupsfrozenstir-fryvegetablemix9 ounceschoppedcookedchickenbreast(about2¼cups)

1½ cupsspiralizedzucchininoodles3 teaspoonschoppedfreshcilantro3 cupsveryhotwater,divided

1.Add2tablespoonscoconutmilk,2teaspoonscurrypasteand1teaspoonbouillonpastetoeachofthree1½-pintcanningjars.Layer½cupvegetables,3ounceschicken(about¾cup)and½cupnoodlesintoeachjar.Topeachwith1teaspooncilantro.Coverandrefrigerate.2.Toprepareeachjar:Add1cupveryhotwatertoajar,coverandshakeuntiltheseasoningsaredissolved.UncoverandmicrowaveonHighin1-minuteincrementsuntilsteaminghot,2to3minutestotal.Stirwell.Letstandafewminutesbeforeeating.

►►MAKEAHEAD:PreparethroughStep1.Refrigeratecoveredjarsforupto3days.SERVES3:2CUPSEACHCALORIES235|FAT8G(SAT5G)|CHOLESTEROL72MG|CARBS9G|TOTALSUGARS5G(ADDED0G)|PROTEIN29G|FIBER1G|SODIUM825MG|POTASSIUM324MG.Nutritionbonus:VitaminC(25%dailyvalue).

LookforredorgreenThaicurrypaste,amixtureofchilesandThaiseasonings,intheAsiansectionoflargesupermarkets.Theheatandsaltlevelcanvarywidelydependingonbrand.


FauxChickenPho

Gratinggingerandgarlicwithamicroplanetransformsthemintoapastethateasilymixesintothebrothinthisalmost-instantpho.Don’thavecookedchicken?Thinlyslicedcookedsteak,shrimporcubedtofuaretastyalternatives.(Photos:photo&photo.)


3 teaspoonsreduced-sodiumchickenbouillonpaste(seeStock(orBroth)Up!)1½ teaspoonsgratedfreshginger1½ teaspoonsgratedgarlic1½ teaspoonshoisinsauce1½ teaspoonsSriracha¾ teaspoonfishsauce3 wholestaranise½ jalapeñopepper,seeded(ifdesired)andthinlysliced1½ heapingcupsslicedshiitakemushroomcaps(about3ounces)9 ouncesshreddedcookedchicken(about2¼cups)

1½ cupscookedwidebrownricenoodles(seeTip)3 tablespoonsthinlyslicedscallions3 limewedges¾ cupbeansprouts3 tablespoonssmallmintleaves3 tablespoonssmallbasilleaves3 cupsveryhotwater,divided

1.Add1teaspoonbouillonpaste,½teaspooneachginger,garlic,hoisinandSriracha,¼teaspoonfishsauce,1staraniseandone-thirdofthejalapeñoslicestoeachofthree1½-pintcanningjars.Layer½cupmushrooms,3ounceschicken(about¾cup)and½cupnoodlesintoeachjar.Topeach

with1tablespoonscallions,1limewedge,¼cupsproutsand1tablespooneachmintandbasil.Coverandrefrigerate.2.Toprepareeachjar:Removethebeansproutsandherbs(don’tworryaboutgettingeverylastbitout).Squeezethelimeintothejar(discardthewedge).Add1cupveryhotwater,coverandshakeuntiltheseasoningsaredissolved.UncoverandmicrowaveonHighin1-minuteincrementsuntilsteaminghot,2to3minutes.Letstandforaminuteortwo,thenstirwell.Discardthestaranise.Returnthebeansproutsandherbstothejarbeforeeating.

►►MAKEAHEAD:PreparethroughStep1.Refrigeratecoveredjarsforupto3days.SERVES3:2½CUPSEACH



MisoSoupwithShrimp&GreenTeaSoba

Greenteasobanoodles,orchasoba,arebuckwheatnoodlesmadewithpowderedgreentea,whichimpartsasubtlegrassynoteandprettycolor.Youcanfindtheminmanylargesupermarkets,Japanesemarketsoronline.Orjustuseregularbuckwheatsobanoodles.Seaweedsandkelp,suchaskombuandwakame,addessentialumamitothebroth.Findtheminnatural-foodsstoresandAsianmarkets.(Photos:photo&photo.)


4 tablespoonswhitemiso(seeTip)6 teaspoonsmirin3 teaspoonsunseasonedricevinegar

1½ cupsdiagonallyslicedsnowpeas(about5ounces)9 ouncespeeledcookedshrimp

1½ teaspoonsdriedwakame1½ cupscookedgreenteasobanoodles(seeTip)3 tablespoonsthinlyslicedscallions1 3-inchsquaredriedkombu,snippedinto3equalstrips3 cupsveryhotwater,divided

1.Add1tablespoonplus1teaspoonmiso,2teaspoonsmirinand1teaspoonvinegartoeachofthree1½-pintcanningjars.Layer½cupsnowpeas,3ouncesshrimp,½teaspoonwakameand½cupnoodlesintoeachjar.Topeachwith1tablespoonscallions.Fit1pieceofkombubetweentheingredientsandthesideofeachjar.Coverandrefrigerate.2.Toprepareeachjar:Add1cupveryhotwatertothejar,coverandshakeverywelltodissolvethemiso.UncoverandmicrowaveonHighin1-minuteincrementsuntilsteaminghot,2to3minutestotal.Discardthekombu.Stirtomakesurethemisoisdissolved.Letstandafewminutesbeforeeating.

►►MAKEAHEAD:PreparethroughStep1.Refrigeratecoveredjarsforupto3days.SERVES3:2CUPSEACHCALORIES230|FAT1G(SAT0G)|CHOLESTEROL161MG|CARBS30G|TOTALSUGARS9G(ADDED1G)|PROTEIN27G|FIBER2G|SODIUM789MG|POTASSIUM361MG.Nutritionbonus:VitaminC(41%dailyvalue).


CoconutCurrywithButternutSquashNoodles

ThisunconventionalspinonThairedcurryfeaturesspiralizedbutternutsquashnoodles,butyoucouldalsousespiralizedsweetpotatoesorfresheggnoodles.(Photos:photo&photo.)


6 tablespoonscoconutmilk6 teaspoonsThairedcurrypaste(seeTip)3 teaspoonsfishsauce

1½ teaspoonspackedlightbrownsugar2¼ cupsthinlyslicedbokchoy(about5ounces)3 cupslightlypackedspiralizedbutternutsquashnoodles3 tablespoonstoastedunsweetenedcoconutchips3 limewedges3 medium-boiledeggs(seeTip),peeled3 cupsveryhotwater,divided

1.Add2tablespoonscoconutmilk,2teaspoonscurrypaste,1teaspoonfishsauceand½teaspoonbrownsugartoeachofthree1½-pintcanningjars.Layer¾cupbokchoyand1cupnoodlesintoeachjar.Topeachwith1tablespooncoconut,1limewedgeand1egg.Coverandrefrigerate.2.Toprepareeachjar:Removetheegg.Squeezethelimeintothejar(discardthewedge).Add1cupveryhotwater,coverandshakeuntiltheseasoningsaredissolved.UncoverandmicrowaveonHighin1-minuteincrementsuntilsteaminghot,3to4minutes.Stirwell.Cuttheegginhalfandreturnittothejar.Letstandafewminutesbeforeeating.

►►MAKEAHEAD:PreparethroughStep1.Refrigeratecoveredjarsforupto3days.SERVES3:2CUPSEACHCALORIES217|FAT13G(SAT9G)|CHOLESTEROL164MG|CARBS18G|TOTALSUGARS6G(ADDED2G)|PROTEIN9G|FIBER3G|SODIUM734MG|

POTASSIUM561MG.Nutritionbonus:VitaminA(232%dailyvalue)|VitaminC(72%dv)|Folate(20%dv).

Formedium-boiledeggswithjammy-texturedyolks,cookinsimmeringwaterfor6½to7minutes,thenimmediatelytransfertoabowloficewaterandletstanduntilcold.Forfullycookedhard-boiledeggs,cookinboilingwaterfor10minutesbeforetransferringthemtotheicebath.

LOW-CALORIE•HEART-HEALTHY•VEGETARIANACTIVE 25MINTOTAL 25MIN

SichuanRamenwithCabbageandTofu

SichuanProvinceinthesouthwesterncornerofChinaisknownforitsfierydishes.Here,therichnessoftahinitempersthespicychilepasteandbringsafamiliarsesameoil-likeflavortothesoup.Sichuanpeppercornsaddapleasantlymouth-numbingheatthat’salsoacallingcardfordishesfromthisregion.BuythematAsianmarketsoronline.There’snogreatsubstituteforthesepeppercorns,butifyoucan’tfindthem,trymakingthiswiththesameamountofChinesefive-spicepowderinstead.(Photos:photo&photo.)


6 teaspoonsSichuanchile-beansauce(tobandjan)orchile-garlicsauce6 teaspoonstahini

1½ teaspoonsreduced-sodiumvegetablebouillonpaste(seeStock(orBroth)Up!)1½ teaspoonsChinesericewine1½ teaspoonspackedlightbrownsugar¾ teaspoonblackvinegar(seeTip)3 cupsshreddednapacabbage9 ouncesextra-firmtofu,cutinto½-inchcubes(about1½heapingcups)¾ teaspoonsSichuanpeppercorns,coarselyground1½ cupscookedblackorbrownriceramennoodles(seeTip)1½ teaspoonstoastedsesameseeds3 cupsveryhotwater,divided

1.Add2teaspoonseachchile-beansauce(orchile-garlicsauce)andtahini,½teaspooneachbouillonpaste,ricewineandbrownsugarand¼teaspoonvinegartoeachofthree1½-pintcanningjars.Layer1cupcabbage,3ouncestofu(about½cup),¼teaspoongroundpeppercornsand½cupramennoodlesintoeachjar.Topeachwith½teaspoonsesameseeds.Coverandrefrigerate.2.Toprepareeachjar:Add1cupveryhotwatertothejar,coverandshakeuntiltheseasoningsaredissolved.UncoverandmicrowaveonHighin1-

minuteincrementsuntilsteaminghot,2to3minutes.Stirwell.Letstandafewminutesbeforeeating.

►►MAKEAHEAD:PreparethroughStep1.Refrigeratecoveredjarsforupto3days.SERVES3:2CUPSEACHCALORIES396|FAT12G(SAT2G)|CHOLESTEROL50MG|CARBS61G|TOTALSUGARS3G(ADDED2G)|PROTEIN19G|FIBER11G|SODIUM578MG|POTASSIUM337MG.Nutritionbonus:Calcium&Iron(29%dailyvalue)|VitaminC(20%dv).

Blackvinegar—orching-kiangvinegar—addsarich,smokyflavortomanyChinesedishes.LookforitinAsianmarketsandspecialtyfoodshops.Balsamic,sherryorwhitevinegarscanbeusedassubstitutes.

MoreCUP-of-noodlesLovemakingyourowncup-of-noodlesaftertryingtheserecipes?Here’show

togetstartedcreatingnewcombos.

STARTWITHTHERIGHTEQUIPMENTYOU’LLNEEDTHREE1½-PINTWIDE-MOUTHCANNINGJARSTOMAKETHESESOUPS.WHYTHREE?BECAUSEEACHSOUPKEEPSFORTHREEDAYSINYOURFRIDGE.EATALLTHEJARSYOURSELF,SENDTHEMTOWORKORSCHOOLWITHYOURFAMILYORADJUSTTHERECIPETOMAKEFEWER—ORMORE.PICKWIDE-MOUTHJARSBECAUSETHEYMAKEITEASIERTOLAYERININGREDIENTS.

LAYERYOURCHOICEOFINGREDIENTSPICKAFLAVORBASE:CHOOSEONEORSEVERALANDUSE1TO3TABLESPOONSTOTALPERSERVING:▪BOUILLONORSTOCKBASE▪CHILE-GARLICSAUCE▪CHIPOTLESINADOBOSAUCE▪CITRUSJUICES(LEMON,LIME,ORANGE)▪COCONUTMILK▪Currypaste▪Harissa▪Mirin▪Miso▪Peanutsataysauce▪Pesto▪Tahini▪Tomatopaste▪Vinegar▪YuzukoshoCHOOSEYOURNOODLES:½cupcookednoodlesorspiralizedrawvegetablenoodlesperserving:▪Beetnoodles▪Butternutsquashnoodles▪Ramennoodles▪Ricenoodles▪Shiratakinoodles▪Sobanoodles▪Udonnoodles▪Whole-wheatnoodles▪ZucchininoodlesADDVEGETABLES:Foreach

servinguse½to1cupofquick-cookingvegetablesoratleastcutthevegetablessothey’llcookupfast.

▪Broccoli

▪Cabbage▪Carrots,shredded▪Collards▪Corn▪Edamame▪Greenbeans▪Greens▪Kale▪Mushrooms▪Peppers▪Radishes,sliced▪Shoots▪FrozenvegetablesADDSOMEPROTEIN:3ouncestofuorcookedmeat,

poultry,seafoodorbeansperserving:▪Cannedbeans▪Chicken▪Duck▪Hard-boiledeggs▪Pork▪Salmon▪Shrimp▪Steak▪Tempeh▪Tofu▪TurkeyFINISHINGTOUCHES:Addtheseforflavorandflair:▪Chileflakes▪Chinesefive-spicepowder▪Freshherbs▪Limeorlemonwedges▪Scallions▪Toastedsesameseeds▪Mincedshallot▪Shichimitogarashi(Japaneseseven-spicepowder)▪Spiceblends(Italian

seasoning,garammasala)ToprepareeachjarAdd1cupveryhotwatertothejar,coverandshakeverywell.UncoverandmicrowaveonHighin1-minuteincrementsuntilsteaminghot,2to3minutestotal.Stirandthenletstandafewminutesbeforeeating.

CubanBlackBeanSoup

Beans,Beans

Cheap,tastyandincrediblyversatile,legumespackasoupwithproteinandfiber.Andresearchactuallybacksupwhatthatchildren’srhymesays:theyreallyaregoodforyourheart.Thesesatisfyingsoupsusebothcannedanddriedbeans,spanfromlentilstolimas,anddrawonaworldofflavorsforinspiration.Ifyouthinkyou’renotabeanlover,thesesoupswillchangeyourmind.

WhiteBeanandVegetableSoupBeanandBarleySoupSpringLimaBeanSoupwithCrispyBaconCubanBlackBeanSoupSoupBeansFour-BeanandPumpkinChili

WinterVegetableDalPortugueseKaleandRedBeanSoupSopaTarasca

LOW-CALORIE•GLUTEN-FREEACTIVE 20MINTOTAL 10½HRS(INCLUDINGSOAKINGTIME)

WhiteBean&VegetableSoup

Usingdriedbeansgivesthissoupmorecomplexflavor.Thisisagreatrecipetodoublesoyou’llhaveleftoverstofreezeforlater.

1 cupdriedcannellinibeans,soakedfor8hoursorovernight1 tablespoonextra-virginoliveoil2 leeks,trimmed,washedandchopped(seeTip)2 carrots,peeledanddiced1 clovegarlic,finelychopped6 plumtomatoes,seededandchopped,orone14-ouncecanplumtomatoes,drained,seeded

andcoarselychopped6 newpotatoes,peeledanddiced8 cupslow-sodiumchickenbroth¾ cupdrywhitewine1 sprigfreshthymeor1teaspoondriedthyme1 sprigfreshrosemaryor1teaspoondriedrosemary1 bayleaf¾ teaspoonsalt

1.Drainandrinsebeans.2.Heatoilinalargepotovermedium-lowheat.Addleeks,carrotsandgarlic;cookuntilsoftened,about5minutes.Stirintomatoesandcookfor5minutes.Addpotatoesandcookfor5minutes.Addbroth,wine,thyme,rosemaryandbayleaf;bringtoaboil.Addthebeanstothepot;cookuntilthebeansaresoft,45minutesto2hours.(Bean-cookingtimescanvarywidely.)3.Toserve,removethebayleafandherbsprigs;seasonwithsalt.

►►MAKEAHEAD:Refrigerateforupto3daysorfreezeforupto3months.SERVES6:GENEROUS1CUPEACH


WhiteBean&VegetableSoup

Bean&BarleySoup


Bean&BarleySoup

Thisheartysouptasteslikeithassimmeredforhours,butactuallyit’squitequicktoputtogether.Ifyouhavecookedbarleyonhand,omitthequickbarleyandstirin1½cupscookedbarleyalongwiththespinachinStep2.

4 teaspoonsextra-virginoliveoil1 largeonion,chopped1 mediumfennelbulb,coredandchopped5 clovesgarlic,minced1 teaspoondriedbasil1 15-ouncecancannelliniorotherwhitebeans,rinsed1 14-ouncecanfire-roasteddicedtomatoes6 cupslow-sodiumvegetablebroth¾ cupquickbarley1 5-ouncepackagebabyspinach(6cups)¼ cupgratedParmesancheese,plusmoreforserving¼ teaspoongroundpepper

1.Heatoilinalargepotovermedium-highheat.Addonion,fennel,garlicandbasil;cook,stirringfrequently,untilthevegetablesaretenderandjustbeginningtobrown,6to8minutes.2.Mash½cupofbeans.Stirthemashedandwholebeans,tomatoes,brothandbarleyintothepot.Bringtoaboiloverhighheat.Reduceheattomediumandsimmer,stirringoccasionally,untilthebarleyistender,about15minutes.Stirinspinachandcookuntilwilted,about1minute.Removefromheatandstirincheeseandpepper.Servetoppedwithmorecheese,ifdesired.

►►MAKEAHEAD:Refrigerateforupto3daysorfreezeforupto6months.SERVES4:2½CUPSEACHCALORIES333|FAT8G(SAT2G)|CHOLESTEROL4MG|CARBS55G|TOTALSUGARS11G(ADDED0G)|PROTEIN13G|FIBER12G|SODIUM619MG|POTASSIUM832MG.Nutritionbonus:VitaminC(62%dailyvalue)|VitaminA(38%dv)|Folate(25%dv).


SpringLimaBeanSoupwithCrispyBacon

Notalimabeanlover?Thissoupcouldflipyou.Thelimasgetsomesupportfrombabypeasandadecentamountoftarragontodeliveradefinitivetasteofspring.

4 stripsbacon,chopped1 tablespoonextra-virginoliveoil,plusmoreforserving

1½ cupsdicedonions1 cupthinlyslicedcelery2 clovesgarlic,minced

6½ cupswater1 poundYukonGoldpotatoes,diced1 teaspoonsalt½ teaspoongroundpepper2 16-ouncebagsfrozenbabylimabeans1 cupfrozenpeas¼ cupchoppedfreshtarragon2 tablespoonschoppedfreshparsley2 teaspoonswhite-winevinegar

1.Cookbaconinalargepotovermediumheatuntilbrownedandcrisp,about5minutes.Useaslottedspoontotransfertoapaper-towel-linedplate.2.Drainoffallbut1tablespoonbaconfat.Addoil,onionsandceleryandcookovermediumheat,stirringoccasionally,untilsoft,about5minutes.Addgarlicandcook,stirringfrequently,for30seconds.Addwater,potatoes,saltandpepper.Bringtoaboil.Reduceheattoasimmer,coverandcookuntilthepotatoesaretender,8to10minutes.3.Addlimabeansandpeas.Returntoaboiloverhighheatandcook,uncovered,for3minutes.Removefromheat.Stirintarragon,parsleyand

vinegar.Servetoppedwithbaconandadrizzleofoil,ifdesired.SERVES8:1½CUPSEACH

Calories270|Fat5g(sat1g)|Cholesterol5mg|Carbs45g|Totalsugars3g(added0g)|Protein12g|Fiber9g|Sodium460mg|Potassium672mg.Nutritionbonus:VitaminA(31%dailyvalue)|Iron(20%dv).

SpringLimaBeanSoupwithCrispyBacon

LOW-CALORIE•GLUTEN-FREEACTIVE 45MINTOTAL 2¼HRS(+OVERNIGHTSOAKINGTIME)

CubanBlackBeanSoup

Unlikemanyblackbeansoups,thisoneispepper-packedandleavesthebeansintactforamoreinterestingtexture.It’sequallydeliciousservedonitsownoroverrice.(Photo)

2½ cupsdryblackbeans,soakedfor8hoursorovernight2 mediumyellowonions,divided2 mediumgreenbellpeppers,divided1 smokedhamhock(1¼pounds)2 bayleaves8 cupswater2 tablespoonsextra-virginoliveoil4 clovesgarlic,minced1 Cubanelleorjalapeñopepper(seeTip),seededandfinelychopped1 teaspoongroundcumin1 teaspoondriedoregano¾ teaspoonsalt1 tablespoonwhite-winevinegarorcidervinegarSlicedroastedredpeppers,jalapeño,avocado,redonion&limewedgesforgarnish

1.Drainandrinsebeans.Finelychop1onionandhalfofthesecondandsetaside.Finelychop1bellpepperandsetaside.Cuttheotherintoquarters.2.Combinethebeans,theremaininghalfonion,thequarteredbellpepper,hamhock,bayleavesandwaterinapot.Bringtoaboiloverhighheat.Reduceheattoasimmer,coverandcookuntilthebeansaretender,about1½hours.3.Transferthehamhocktoacleancuttingboardandletcool.Discardtheonion,bellpepperandbayleaves.Transfer1cupofthebeanstoasmallbowlandmashwithafork.Removethemeatfromthehamhockandchop.

4.Heatoilinalargeskilletovermedium-highheat.Addgarlicandcookuntilfragrant,about30seconds.AddCubanelle(orjalapeño)andthereservedchoppedonionsandbellpepper.Cook,stirringoccasionally,untilthevegetablesaretender,about4minutes.Addcumin,oreganoandsalt;cook,stirring,for1minute.Addvinegar,scrapingupanybrownedbits.Addthemashedbeansandcookfor1minute.5.Addthevegetablesandhamtothebeansinthepot.Heatovermediumheat,stirring,untilhot,about5minutes.Servetoppedwithroastedredpeppers,jalapeño,avocado,redonionandlimewedges,ifdesired.SERVES8:1¼CUPSEACH

Calories310|Fat6g(sat1g)|Cholesterol21mg|Carbs41g|Totalsugars3g(added0g)|Protein23g|Fiber10g|Sodium887mg|Potassium1,119mg.Nutritionbonus:Folate(69%dailyvalue)|VitaminC(52%dv)|Iron(21%dv).

AlsocalledCubanpeppersorItalianfryingpeppers,Cubanellepeppersarelong,slenderandlightyellow-greenwhenunripe—whichishowtheyareusuallysold(theyturnredwhenallowedtoripen).Theyhavemildtoverymoderateheatandarich,fruityflavor.

LOW-CALORIE•GLUTEN-FREEACTIVE 20MINTOTAL 2HRS10MIN

SoupBeans

Likepoorpeopleeverywhere,mountaindwellersintheSouththrivedforcenturiesonfoodthatwasindigenous,inexpensiveandhealthful.Thesedays“soupbeans”speakhomeycomforttoanyonewhohasfamilialconnectionstoAppalachia,whereeverygardenproducedshellingbeansthatcouldbeeatenfreshorgrowntomaturityfordrybeans.Servethisthick,stewlikesoupwithcornbread,picklerelishanddicedsweetonion.

1 poundpinto,yellow-eyedorotherdriedbeans,sortedandrinsed(2½cups)12 cupswater8 ouncesfinelydicedham(about1½cups)1 mediumonion,peeled1 clovegarlic,peeled½ teaspoonsalt1 teaspoongroundpepper¼ teaspooncrushedredpepper

1.Placebeans,water,ham,onion,garlic,salt,pepperandcrushedredpepperinalargepot;bringtoaboil.Reduceheatandsimmer,stirringoccasionally,untilthebeansareverytenderandbeginningtoburst,1½to2hours.Ifnecessary,addanadditional½to1cupwaterwhilesimmeringtokeepthebeansjustsubmergedincookingliquid.2.Removefromtheheat;discardtheonionandgarlic.Transfer2cupsofthebeanstoamediumbowlandcoarselymashwithaforkorpotatomasher.Returnthemashedbeanstothepot;stirtocombine.

►►MAKEAHEAD:Refrigerateforupto3daysorfreezeforupto3months.SERVES8:¾CUPEACHCALORIES246|FAT2G(SAT1G)|CHOLESTEROL13MG|CARBS35G|TOTALSUGARS0G(ADDED0G)|PROTEIN18G|FIBER12G|SODIUM517MG|POTASSIUM682MG.Nutritionbonus:Folate(58%dailyvalue).

Four-Bean&PumpkinChili

LOW-CALORIE•HEART-HEALTHY•VEGETARIAN•GLUTEN-FREEACTIVE 45MINTOTAL 1¼HRS

Four-Bean&PumpkinChili

Thebeanselectionatmanymarketsisburstingwithdifferentvarieties,andthischilicreatestheopportunitytobuyafewthatyou’vebeenwantingtotry.Pumpkinisanaturaladdition,becauseitbringsatouchofsweetnessalongwithitsotherwisemildflavor.

1 tablespoonextra-virginoliveoil3 cupschoppedonions

1½ cupschoppedcarrot3 largeclovesgarlic,minced4 cupslow-sodiumvegetablebroth3 cupsdicedpeeledpumpkinorbutternutsquash1 28-ouncecanno-salt-addedcrushedtomatoes4 15-ouncecanslow-sodiumbeans,suchasblack,greatnorthern,pintoand/orred,rinsed3 tablespoonschilipowder2 teaspoonsgroundcumin1 teaspoongroundcinnamon¾ teaspoonsalt¼ teaspooncayennepepper,ortotaste

Cotijacheese(seeTip),slicedjalapeños,dicedonionand/orpepitasforgarnish

1.Heatoilinalargepotovermedium-highheat.Addonionsandcook,stirringoften,untilstartingtobrown,about5minutes.Reduceheattomedium,addcarrotandcontinuecooking,stirringoften,untilthevegetablesaresoft,4to5minutesmore.Addgarlicandcook,stirring,for1minute.2.Stirinbroth,scrapingupanybrownedbits,andbringtoaboiloverhighheat.Addpumpkin(orsquash),tomatoes,beans,chilipowder,cumin,cinnamon,saltandcayennetotaste.Coverandreturntoaboil.Reduceheat

tomaintainagentlesimmerandcook,uncovered,untilthepumpkin(orsquash)istender,about30minutes.3.Servegarnishedwithcheese,jalapeños,onionand/orpepitas,ifdesired.

►►MAKEAHEAD:Refrigerateforupto5daysorfreezeforupto6months.SERVES8:ABOUT1½CUPSEACH

Calories276|Fat3g(sat0g)|Cholesterol0mg|Carbs49g|Totalsugars10g(added0g)|Protein14g|Fiber17g|Sodium509mg|Potassium1,073mg.Nutritionbonus:VitaminA(227%dailyvalue)|VitaminC(39%dv)|Iron(32%dv)|Folate(20%dv).

Cotijaisacrumbly,slightlytangyandpleasantlysaltyMexicancheese.Ifyoucan’tfindit,fetamakesaperfectlyacceptablesubstitute.

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 35MINTOTAL 1HR

WinterVegetableDal

ThisSouthernIndian–inspireddalisrichandcreamythankstolightcoconutmilkanditgetsexoticflavorfromcoconutoilthatyouinfusewithspicesbeforeaddinginalltheotheringredients.Servewithflatbreadornaan.Lookforredlentilsinthenatural-foodssectionofyoursupermarketorinnatural-foodsstores.Garammasalaisablendofcardamom,blackpepper,cloves,nutmeg,fennel,cuminandcoriander;itisavailableinthespicesectionofmostsupermarkets.

2 tablespoonscoconutoilorcanolaoil1 teaspoonbrownmustardseeds1 teaspooncuminseeds

12 freshcurryleaves(seeTip)or1largebayleaf1 mediumonion,finelychopped1 serranochile,finelydiced3 tablespoonsfinelychoppedfreshginger4 mediumclovesgarlic,finelychopped

4½ cupswater1½ cupsredlentils,rinsed1 14-ouncecan“lite”coconutmilk

1½ teaspoonssalt1 teaspoongroundturmeric

2½ cupscubedpeeledbutternutsquash2 cupscauliflowerflorets(1-inch)1 largeYukonGoldpotato(about8ounces),cutinto½-inchchunks1 teaspoongarammasala2 tablespoonslimejuice

1.Heatoilovermedium-highheatinalargepot.Addmustardseeds,cuminseedsandcurryleaves(ifusing)andcookuntiltheseedsbegintopop,about20seconds.Addonion,chile,gingerandgarlicandcook,stirringoccasionally,untiltheonionisstartingtobrown,about5minutes.2.Addbayleaf(ifusing),water,lentils,coconutmilk,saltandturmerictothepot.Bringtoaboil,stirringfrequentlytomakesurethelentilsdon’tsticktothebottom.Addsquash,cauliflowerandpotato;returntoaboil.Reduceheattoasimmerandcook,uncovered,stirringoccasionally,untilthevegetablesarejusttenderwhenpiercedwithafork,20to25minutes.3.Removefromheat;stiringarammasalaandlimejuice.SERVES6:1⅔CUPSEACH

Calories342|Fat10g(sat7g)|Cholesterol0mg|Carbs50g|Totalsugars3g(added0g)|Protein15g|Fiber9g|Sodium618mg|Potassium737mg.Nutritionbonus:VitaminA(112%dailyvalue)|VitaminC(48%dv)|Folate(33%dv)|Iron(27%dv).

Findfreshcurryleavesintheproducesection(andsometimesinthefreezer)atAsianmarkets.Anyunusedleavescanbefrozen,airtight,forupto2months.

WinterVegetableDal

PortugueseKale&RedBeanSoup

LOW-CALORIE•GLUTEN-FREEACTIVE 50MINTOTAL 1HR

PortugueseKale&RedBeanSoup

Initsmostbasicform,thisPortuguesesoup(CaldoVerde)ismadewithonlykale,water,potatoesandlinguiçasausage.Thisversionincludeskidneybeans,tomatoesandcarrotstomakeitmoresubstantial.

1 tablespoonextra-virginoliveoil10 ounceslinguiçaorandouillesausage(seeTip),halvedlengthwiseandsliced¼inchthick1 cupchoppedonion1 cupchoppedcarrot2 tablespoonsfinelychoppedgarlic6 cupslow-sodiumchickenbroth1 14-ouncecandicedtomatoes1 tablespoonchoppedfreshmarjoramorthyme1 poundsmallwhiteboilingpotatoes,halvedandsliced¼inchthick1 poundkaleorotherdarkleafygreens,stemsremoved,cutinto¼-inchstrips1 15-ouncecankidneybeans,rinsed½ cupchoppedfreshparsley¼ teaspoonsalt

Groundpeppertotaste

1.Heatoilinalargepotovermediumheat.Addsausageandcook,stirringoften,untillightlybrowned,4to5minutes.Transferthesausagetoaplate.Addonionandcarrottothepot;coverandcook,stirringoccasionally,untilsoft,5to10minutes.Stiringarlicandcook1minutemore.Addbroth,tomatoeswiththeirjuiceandmarjoram(orthyme).Coverandbringtoaboil.Addpotatoes,reduceheatandsimmer,uncovered,for10minutes.2.Stirinthereservedsausage,kale(orothergreens),beansandparsley.Returntoasimmerandcook,stirringoften,untilthepotatoesaretender,4to5minutesmore.Seasonwithsaltandpepper.

►►MAKEAHEAD:Refrigerateforupto3days.

SERVES8:ABOUT1⅔CUPSEACHCALORIES255|FAT7G(SAT2G)|CHOLESTEROL35MG|CARBS30G|TOTALSUGARS4G(ADDED0G)|PROTEIN18G|FIBER8G|SODIUM442MG|POTASSIUM930MG.Nutritionbonus:VitaminA(146%dailyvalue)|VitaminC(122%dv)|Folate(24%dv).

Linguiça[lihng-GWEE-suh]isagarlickysmokedsausageflavoredwithpaprikathat’scommonlyusedinPortugueseandBraziliancooking.Ifyoucan’tfindit,andouillesausageorsmokedSpanishchorizo(notMexican)makesadelicioussubstitute.

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 30MINTOTAL 1¾HRS(+OVERNIGHTSOAKINGTIME)

SopaTarasca

ThisfamoussoupfromthestateofMichoacáninWesternMexicoisoftenmadewithabaseofpureedbeansalongwithtomatoesanddriedchiles,whichbringalotofthecharactertothedish.Hereweuseanchochiles,whicharesweet,earthyandrelativelymild.Youcouldalsousepasillas,whichhaveaheatlevelsimilartoanchos—or,ifyoulikeithot,gaujillos,whichalsobringsomesmokynotestothepot.

1 pounddriedpintobeans,soakedovernight2 tablespoonscanolaoil

1½ cupsdicedonions4 clovesgarlic,minced2 teaspoonsgroundcumin1 teaspoonchilipowder6 cupswater3 driedanchochiles(seeTip),stemmedandseeded1 28-ouncecanwholetomatoes1 teaspoonsalt¼ teaspoongroundpepper1 ripeavocado,slicedCrumbledquesofresco,limewedges&tortillachipsforgarnish

1.Drainandrinsebeans.2.Heatoilinalargepotovermedium-highheat.Addonionsandcook,stirringoccasionally,untiltender,3to5minutes.Addgarlic,cuminandchilipowder;cook,stirring,for30seconds.Addthedrainedbeansandwater.Bringtoaboiloverhighheat.Reduceheattomaintainasimmer,coverandcookuntilthebeansaretender,1to1½hours.

3.Meanwhile,soakchilesinboilingwateruntiltheskinshavesoftened,about15minutes.Drainandchop.4.Addthechiles,tomatoesandtheirjuice,saltandpeppertothebeans.Pureethesoupinaregularblender(inbatches,ifnecessary)untilverysmooth.(Usecautionwhenblendinghotliquids.)Servetoppedwithavocadoandgarnishedwithquesofresco,limewedgesandtortillachips,ifdesired.SERVES8:1½CUPSEACH

Calories319|Fat9g(sat1g)|Cholesterol0mg|Carbs48g|Totalsugars5g(added0g)|Protein15g|Fiber14g|Sodium433mg|Potassium1,314mg.Nutritionbonus:Folate(84%dailyvalue)|VitaminA(37%dv)|VitaminC(36%dv)|Iron(25%dv).

Anchochilesaredriedpoblanos—theglossy,darkgreenchilestraditionallyusedinchilesrellenos.Anchoshaveafruity,moderatelyspicyandslightlysmokyflavor.

SopaTarasca

FragrantFishSoup

Slim-DownSoupS

Lookingtoshedormanageweight?Whilethere’snosilverbullet,soupscanhelp.Withahighwatercontent,theyfillyouupandkeepyousatisfiedonfewercalories.Infact,studiesshowthatpeopletendtoconsumethefewestcaloriesondaystheyeatsoup.Sosimmerupabatchofoneoftheselow-caloriesoupsandgiveyoureffortstoslimdownadeliciousboost!

QuinoaPeanutSoup(SopadeMani)TofuandVegetableSoupOld-FashionedWinterVegetableChowderOrangeandSaffron-ScentedMusselSoupFragrantFishSoupCrabBisquewithAvocado,TomatoandCornRelish

ChickenCurrySoupItalianEgg-DropSoupCeleryandParmesanMinestroneSouthwesternVegetableandChickenSoupBorschtwithBeef


QuinoaPeanutSoup(SopadeMani)

Thisspicyvegetable,quinoaandpeanutsouprecipeisamoderntakeonatraditionalBoliviansouprecipecalledsopademani.Makeitaheartiermealbyaddingdicedcookedchickenorturkeybreasttothesoup.

1 tablespooncanolaoil¾ cupchoppedonion2 clovesgarlic,minced1 cupslicedcarrots1 cupdicedpotatoes½ cupquinoa4 cupsvegetablebrothorreduced-sodiumchickenbroth2 cupswater½ cupchoppedredbellpepper¼ cupnaturalpeanutbutter1 tablespoonchoppedfreshparsley1 tablespoonhotsauce,suchasTabascoGroundpeppertotaste

1.Heatoilinalargesaucepanovermediumheat.Addonionandcook,stirring,untilsoftened,4to5minutes.Stiringarlicandcook,stirring,for30seconds.Stirincarrots,potatoesandquinoa,thenaddbrothandwater.Bringtoaboiloverhighheat.2.Reduceheattomaintainasimmer,coverandcookuntilthequinoaandvegetablesaretender,about18minutes.Stirinbellpepperandcook,stirring,for3minutesmore.Stirinpeanutbutteruntilitiscombinedintothebroth.Removefromheat.Stirinparsley,hotsauceandpepper.SERVES6:ABOUT1⅓CUPSEACHCALORIES190|FAT9G(SAT1G)|CHOLESTEROL0MG|CARBS21G|TOTALSUGARS4G(ADDED0G)|PROTEIN6G|FIBER4G|SODIUM510MG|POTASSIUM345MG.Nutritionbonus:VitaminA(88%dailyvalue)|VitaminC(38%dv).

QuinoaPeanutSoup(SopadeMani)

Tofu&VegetableSoup


Tofu&VegetableSoup

Misoandseaweedarebothumamiingredientsthatgivethisstewawonderfulmeatyrichness.(Dulseandarame,twoofthemostcommonseaweedsusedinAsiancooking,canbefoundinAsianornatural-foodsmarkets.)Theadditionofeggs,tofu,sweetcornkernelsandcabbageresultsinawell-roundedmeal.Usefirmsilkentofuifyoupreferasofttexture;optforregularfirmtofuformorechewiness.

1½ tablespoonscanolaoil1 mediumonion,chopped

1½ tablespoonsgratedormincedfreshginger4 cupsthinlyslicednapacabbage4 cupslow-sodiumvegetablebroth½ cupsnippeddulseorarameseaweed1 cupcorn,freshorfrozen2 12-to14-ouncepackagesfirmtofu,silkenorregular,drainedifnecessary,cutinto¼-inch

cubes¼ cupwhitemiso(seeTip)2 largeeggs,beaten4 scallions,chopped2 tablespoonsricevinegar

1.Heatoilinalargepotovermedium-highheat.Addonionandginger;cook,stirringoften,untilfragrant,about1minute.Addcabbage;cook,stirringoccasionally,untilstartingtowilt,1to2minutes.2.Addbrothandseaweed;bringtoaboil.Reduceheattomediumandsimmerfor5minutes.Addcorn,returntoasimmerandcookfor2minutes.Addtofuandcookuntilhot,about3minutes.Stirinmisoandcookfor1minutemore.

3.Drizzleeggsontothesurfaceofthestewandsimmer,undisturbed,untiljustset,1to2minutes.Removefromheat.Addscallionsandvinegarandgentlystirtocombine.SERVES5:ABOUT2CUPSEACH


Misoisfermentedsoybeanpaste.It’sundeniablysalty,soalittlegoesalongway.Whiteorsweetmiso(shiromiso),madewithsoyandrice,isyellowandmilderinflavorthanredmiso.Lookforitneartofuatwell-stockedsupermarkets.Itwillkeepintherefrigeratorforatleastayear.

LOW-CALORIE•GLUTEN-FREEACTIVE 1½HRSTOTAL 2HRS

Old-FashionedWinterVegetableChowder

Arice-basedsaucecutsthecreamoutofthiscreamychowder.It’salreadyfullofvegetables,butyoucouldaddsautéedmushroomsorfennel,choppedtomatoesorcubesofroastedsquash.

1 teaspoonextra-virginoliveoilplus1tablespoon,divided¼ cupfinelychoppedonionplus2choppedmediumonions,divided3 tablespoonslong-ormedium-grainwhiterice

5¼ cupsreduced-sodiumchickenbroth,divided,plusmoreasneeded¼ cupdrywhitewine

Pinchofsaltplus½teaspoon,dividedGroundwhitepeppertotaste

⅔ cupdicedbaconorpancetta½ cupdicedcarrot½ cupdicedcelery1 tablespoonchoppedgarlic½ teaspoonfennelseed,crushed1 teaspoondrymustard2 cupsdicedpeeledYukonGoldpotatoes2 cupsdicedpeeledrutabaga1 cupshreddedMontereyJack,CheddarorParmesancheese3 tablespoonschoppedfreshchivesorscalliongreens

1.Heat1teaspoonoilinasmallsaucepanovermediumheat.Addfinelychoppedonionandcook,stirring,untilsoftbutnotbrowned,3to5minutes.Addriceandcook,stirring,for1minutemore.Add1¼cupsbrothandwineandbringtoaboil.Coverandsimmeruntilthericeisverysoft,about15minutes.

2.Transferthemixturetoablenderandpureeuntilsmoothandpourable;addmorebrothorwaterasneeded.(Usecautionwhenblendinghotliquids.)Seasonwithapinchofsaltandwhitepepper.Setthesauceaside.3.Heatalargepotovermediumheatandaddbacon(orpancetta);cookuntilbrowned,4to6minutes.Transfertoapaper-towel-linedplate;pouroffallbut1tablespoonofthefat.4.Addtheremaining1tablespoonoil,choppedonions,carrot,celery,garlicandfennelseedtothepot.Cook,stirringoccasionally,untilthevegetablesaretenderandjustbeginningtocolor,about5minutes.Adddrymustard;cook,stirring,for1minutemore.Addtheremaining4cupsbroth,potatoesandrutabaga.Bringtoaboil.Reduceheattomaintainasimmer,coverandcookuntilthevegetablesarejusttender,15to20minutes.Mashafewvegetablesagainstthesideandcookfor2minutesmore.5.Stirinthereservedsauceandheatuntilsteaming.Removefromheat;addcheeseandstiruntilmelted.Seasonwiththeremaining½teaspoonsaltandpepper.Servetoppedwithchives(orscalliongreens)andthereservedbacon(orpancetta).

►►MAKEAHEAD:Refrigeratesauce(Steps1-2)andsoup(Steps3-4)separatelyforupto3daysorfreezeforupto3months.ReheatbeforefinishingwithStep5.SERVES6:1⅓CUPSEACH

Calories278|Fat13g(sat5g)|Cholesterol24mg|Carbs26g|Totalsugars6g(added0g)|Protein14g|Fiber4g|Sodium532mg|Potassium727mg.Nutritionbonus:VitaminA(41%dailyvalue)|VitaminC(36%dv)|Calcium(20%dv).

Rinsemusselswellanduseabrushtoremoveanybarnacles.Discardanybrokenshells.Pulloffanyfibrous“beard”pinched

betweentheshells.

Old-FashionedWinterVegetableChowder

Orange&Saffron-ScentedMusselSoup


Orange&Saffron-ScentedMusselSoup

Saffronlendsitsdistinctivefloralyetearthyflavorandyellowhuetothiselegantsoup.Itmaybethemostexpensivespiceintheworld,buttherereallyisnothingelselikeit—andalittlegoesalongway.Thedriedstamensofatypeofcrocus,saffronhastobeharvestedbyhand—whichaccountsforitspricetag.

1½ tablespoonsextra-virginoliveoil1½ tablespoonsbutter3 clovesgarlic,minced4 leeks,whiteandlightgreenpartsonly,cleanedandthinlysliced(seeTip)3 carrots,finelychopped2 onions,finelychopped1 bottle(750ml)drywhitewine,suchassauvignonblanc(3cups)2 bayleaves2 teaspoonsdriedthyme,divided½ teaspoongroundpepper,plusmoretotaste2 cupswater4 poundsfreshmussels,scrubbedanddebearded(seeTip,opposite)1 tablespoonorangezest1 cuporangejuice3 tablespoonsflat-leafparsley,cutintoslivers1 teaspoonsaffronthreads,crumbled,or¼teaspoonpowderedsaffron½ teaspoonsalt6 plumtomatoes,peeled(seeTip),seededanddiced

1.Heatoilandbutterinalargepotovermedium-highheat.Addgarlicandcook,stirring,untillightgolden,about30seconds.Addleeks,carrotsandonions;cook,stirringoccasionally,untilverysoft,about15minutes.Addwine,

bayleaves,1½teaspoonsthyme,½teaspoonpepperandwater;bringtoasimmer.Reduceheattolowandcookfor15minutes.2.Stirinmussels,increaseheattomedium-highandreturntoasimmer.Coverthepanandcookfor7minutes,shakingthepanseveraltimestodistributethemussels.Removeanddiscardanymusselsthatdonotopen.3.Strainthemusselsandcookingliquidthroughasievesetoverabowl,pressinghardonthesolidstoextractalltheliquid.Returntheliquidtothepotandaddorangezestandjuice,parsley,saffronandtheremaining½teaspoonthyme.Seasonwithsaltandpepper.Addtomatoesandheatgently(don’tboil).4.Toserve,dividethemusselsamong8bowls.(Discardsolidsremaininginthesieve.)Ladlethebrothoverthemussels.SERVES8:GENEROUS1CUPSOUP&3OZ.MUSSELSEACH

Calories319|Fat9g(sat2g)|Cholesterol48mg|Carbs25g|Totalsugars9g(added0g)|Protein20g|Fiber3g|Sodium460mg|Potassium648mg.Nutritionbonus:VitaminB12(302%dailyvalue)|VitaminA(109%dv)|Iron(39%dv)|Folate(29%dv).


FragrantFishSoup

Lemonyrice,delicatelyflavoredbrothandgentlypoachedtilapiaaretoppedwithacolorfulblendofvegetablesandherbs.Thearomaticmintprovidesfreshandcomplexflavor.(Photo)

1 cupjasminerice½ teaspoonsalt2 cupswaterZestandjuiceof1lemon

4 cupslow-sodiumchickenbrothorvegetablebroth1 poundtilapiafillets(seeTip)orotherfirmwhitefish,suchascod,redsnapperorcatfish4 cupsbite-sizepiecesarugulaorwatercress(about1bunch),toughstemsremoved1 cupfinelyshreddedcarrots¼ cupverythinlyslicedfreshmint2 scallions,finelychopped

1.Combinericeandsaltwithwaterinamediumsaucepan.Bringtoasimmerovermediumheat;coverandcookuntilthewaterisabsorbed,about20minutes.Stirinlemonzestandjuice.2.Meanwhile,bringbrothtoasimmerinanothermediumsaucepanovermedium-highheat.Reducetheheatsothebrothremainssteaming,butnotsimmering.Addfishandcookuntiljusttender,about5minutes.Removeandbreakintobite-sizechunks.3.Dividethelemonyriceamong4bowls.Topwithequalportionsofthefish,arugula(orwatercress),carrot,mintandscallions.Ladle1cupofthewarmbrothintoeachbowlandserve.SERVES4:ABOUT1¼CUPSEACHCALORIES332|FAT4G(SAT1G)|CHOLESTEROL57MG|CARBS44G|TOTALSUGARS3G(ADDED0G)|PROTEIN32G|FIBER3G|SODIUM453MG|POTASSIUM776MG.Nutritionbonus:VitaminA(106%dailyvalue)|VitaminB12(34%dv)|VitaminC(23%dv).

U.S.-farmedtilapiaisconsideredthebestchoice—it’sraisedinclosed-farmingsystemsthatprotectnearbyecosystems.CentralandSouthAmericantilapiaisagoodalternative.


CrabBisquewithAvocado,Tomato&CornRelish

Ourlightversionofclassiccrabbisquegetsitscreaminessfromacombinationoflow-fatmilkpluspureedvegetablesandpotatoes.Thetangy,chunkyrelishprovidesatextureandflavorcontrasttothesmoky,rich-tastingbisque.Crabmeatcomescanned,inshelf-stablepouches,frozenorpasteurized.Pasteurizedhasthebestflavor;lookforitinthefreshseafoodsectionofthemarket.

RELISH1 smallavocado,finelydiced1 cupcorn,freshorfrozen(thawed)1 mediumtomato,seededandfinelydiced1 tablespoonlimejuice¼ teaspoonsalt

Groundpeppertotaste

BISQUE1 tablespoonextra-virginoliveoil1 cupcorn,freshorfrozen(thawed)1 cupchoppedonion1 cupdicedyellowbellpepper

1½ cupsdicedpeeledrussetpotato¾ teaspoonsweetorhotsmokedpaprika,plusmoreforgarnish1 cupdrysherry2 cupsseafoodstockorbrothorreduced-sodiumchickenbroth2 cupslow-fatmilk12 ouncescrabmeat,drainedifnecessary¼ teaspoonsalt

1.Topreparerelish:Combineavocado,corn,tomato,limejuice,¼teaspoonsaltandpepperinasmallbowl;tosstocoat.Letstandatroomtemperaturewhileyoupreparethebisque.2.Topreparebisque:Heatoilinalargesaucepanovermediumheat.Addcorn,onionandbellpepperandcook,stirringoften,untiltheonionandpepperhavesoftened,about5minutes.Addpotatoandpaprikaandcook,stirringoften,for2minutes.Addsherryandcook,scrapingupanybrownedbits,untiltheliquidhasreducedslightly,about5minutes.Addstock(orbroth)andbringtoaboil.Reduceheatandsimmer,stirringoccasionally,untilthepotatoesareverytender,about15minutes.3.Workingintwobatches,pureethevegetablemixtureinablenderorfoodprocessor.(Usecautionwhenblendinghotliquids.)Returnthepureetothesaucepan;stirinmilk,crabandsalt.Cook,stirringoccasionally,untilheatedthrough,3to5minutes.Servetoppedwiththerelishandmorepaprika,ifdesired.SERVES8:ABOUT1CUPSOUP&¼CUPRELISHEACH

Calories219|Fat7g(sat1g)|Cholesterol35mg|Carbs21g|Totalsugars8g(added0g)|Protein15g|Fiber4g|Sodium469mg|Potassium750mg.Nutritionbonus:VitaminC(79%dailyvalue)|VitaminB12(78%dv).


ChickenCurrySoup

Here’sanexoticsoupyoucanmakewithingredientsyouprobablyhaveinyourpantry.Currypowder,freshgingerandgarlicinfusethesoupwithalltheflavoryouneed.

1 tablespooncanolaoil1 largeonion,chopped

4-5 clovesgarlic,crushed3 slicesfreshginger,peeledandlightlycrushed3 tablespoonscurrypowder,preferablyMadras(seeTip)½ cupwhiterice2 bone-inchickenbreasts(about1pound),skinnedandtrimmed4 cupsreduced-sodiumchickenbroth3 cupswater,plusmoreasneeded1 vine-ripenedtomato,seededandchopped1 tablespoonlemonjuicePinchofsaltPinchofgroundpepperChoppedfreshcilantroorchivesforgarnish

1.Heatoilinalargepotoverlowheat.Addonion,garlictotasteandginger;cook,stirringoccasionallytopreventbrowning,untiltheonionissoftandtranslucent,5to7minutes.Addcurrypowderandrice;cookfor5minutesmore.2.Addchicken,brothand3cupswater.Bringtoaboil,thenreduceheattomedium.Simmer,stirringfrequently,untilthechickenisnolongerpinkinthecenter,about30minutes.Transferthechickentoaplatetocool.3.Pureethesoupinbatchesinafoodprocessoruntilsmooth,addingwaterasneededforacreamytexture.(Usecautionwhenblendinghotliquids.)Return

thesouptothepotandbringtoasimmerovermediumheat.4.Shredthechickenandaddtothesoupalongwithtomato;cookfor3minutesmore.Seasonwithlemonjuice,saltandpepper.Servetoppedwithcilantro(orchives),ifdesired.SERVES6:1⅓CUPSEACH

Calories189|Fat4g(sat1g)|Cholesterol34mg|Carbs21g|Totalsugars2g(added0g)|Protein17g|Fiber2g|Sodium431mg|Potassium389mg.

Madrascurrypowderisearthy,fragrantandjustalittlebithotterthanthestuffsimplylabeled“currypowder”inthespiceaisle.ItoriginatedinSouthernIndia,inthecitycalledMadras(sameasthefamedfabric)underBritishrule,nowcalledChennai.

ChickenCurrySoup

ItalianEgg-DropSoup

LOW-CALORIE•HEART-HEALTHYACTIVE 25MINTOTAL 25MIN

ItalianEgg-DropSoup

StracciatellaisalightItaliansouptraditionallymadewithjustchickenbroth,eggsandherbs.Forourversion,weaddwhole-grainpasta,chickpeasandarugulatomakeitheartier.

6 cupslow-sodiumchickenbroth2 cupswater

1⅓ cupswhole-wheatmediumpastashellsorothersmallpasta(4ounces)⅔ cupcannedchickpeas,rinsed1 bunchscallions,sliced,whitesandgreensdividedPinchoffreshlygratednutmeg

3 cupschoppedarugula,anytoughstemsremoved4 largeeggs,lightlybeatenGroundpeppertotaste

2 tablespoonslemonjuice6 tablespoonsfreshlygratedParmesancheese

1.Combinebroth,water,pasta,chickpeas,scallionwhitesandnutmeginalargepot;coverandbringtoaboiloverhighheat.Uncoverandboilforhalfaslongasdirectedbythepastapackage,3to5minutes.2.Stirinarugulaandcookuntilwilted,about1minute.Reduceheattolow.Whilestirringthesoupconstantly,slowlyaddeggs;cookfor2minutes.(Thecookedeggwilllooklikefeatherystrands.)Seasonwithpepperandstirinthescalliongreensandlemonjuice.ServetoppedwithParmesan.SERVES6:ABOUT1½CUPSEACHCALORIES221|FAT7G(SAT2G)|CHOLESTEROL128MG|CARBS27G|TOTALSUGARS2G(ADDED0G)|PROTEIN16G|FIBER3G|SODIUM235MG|POTASSIUM437MG.


Celery&ParmesanMinestrone

Thissimplesoupcooksquicklywithcelerystalks,leavesanddriedceleryseedstoflavorthedeliciousParmesan-lacedtomatobroth.

2 tablespoonsextra-virginoliveoil2 cupsdicedcelery½ cupdicedcarrot½ cupdicedonion1 clovegarlic,chopped1 teaspoonceleryseeds½ teaspoongroundpepper4 cupsreduced-sodiumchickenbrothorvegetablebroth⅓ cupwhole-wheatorzoorothersmallpasta1 15-ouncecandicedtomatoes

1¾ cupscookedchickpeasorcannellinibeansorone15-ouncecan,rinsed½ cupchoppedceleryleaves,divided(seeTip)¼ cuppackedgratedParmigiano-Reggianocheese,plusmoreforserving

1.Heatoilinalargesaucepanorpotovermediumheat.Addcelery,carrot,onion,garlic,celeryseedsandpepper.Cook,stirringoccasionally,untilthevegetablesaretender,about10minutes.2.Addbrothandbringtoaboil.Addpastaandcook,uncovered,untilthepastaistender,8to10minutes.Addtomatoes,chickpeas(orbeans),halftheceleryleavesand¼cupParmigiano-Reggiano.Cookovermediumheatuntilsteaminghot,3to5minutes.Ladleintobowlsandgarnishwiththeremainingceleryleavesandmorecheese,ifdesired.

►►MAKEAHEAD:Refrigerateforupto1day.SERVES6:ABOUT1¼CUPSEACH

Calories198|Fat7g(sat1g)|Cholesterol3mg|Carbs24g|Totalsugars3g(added0g)|Protein10g|Fiber6g|Sodium580mg|Potassium570mg.Nutritionbonus:VitaminA(47%dailyvalue)|Folate(21%dv).

Celeryleavesareanunderappreciatedingredient.Theyhaveafresh,intenseceleryflavorandcanbetreatedlikeanyfreshherb—evenasthestaringredientinacelery-leafpesto.

Celery&ParmesanMinestrone

SouthwesternVegetable&ChickenSoup

LOW-CALORIE•GLUTEN-FREEACTIVE 1HRTOTAL 1½HRS

SouthwesternVegetable&ChickenSoup

Thisdelicioussoupisabsolutelyloadedwithvegetables—peppers,greenbeans,chard,cornandtomatoes.Ifyoufeellikeit,byallmeanstryitwithothervegetablesinstead.

2 mediumpoblanopeppers1 tablespooncanolaoil

12 ouncesboneless,skinlesschickenthighs,trimmed,cutintobite-sizepieces1½ cupschoppedonion1½ cupschoppedredorgreenbellpepper1½ cupsgreenbeans,cutinto¼-inchpieces,freshorfrozen,thawed4 clovesgarlic,minced1 tablespoonchilipowder

1½ teaspoonsgroundcumin6 cupslow-sodiumchickenbroth1 15-ouncecanblackbeansorpintobeans,rinsed1 14-ouncecandicedtomatoes4 cupschoppedchardorspinach

1½ cupscorn,freshorfrozen(thawed)½ teaspoonsalt½ cupfreshlimejuice,pluslimewedgesforgarnish½ cupchoppedfreshcilantro

1.Positionovenrackabout5inchesfromtheheatsource;preheatbroiler.Linethebroilerpanwithfoil.Broilpoblanos,turningonce,untilstartingtoblacken,8to12minutes.Transfertoapaperbagandletsteamtoloosenskins,about10minutes.Whenthepoblanosarecoolenoughtohandle,peel,seed,stemandcoarselychop;setaside.

2.Meanwhile,heatoilinalargepotovermedium-highheat.Addchickenandcook,stirringoccasionally,untillightlybrowned,3to5minutes.Transfertoaplateandsetaside.3.Reduceheattomediumandaddonion,bellpepper,greenbeansandgarlic.Cook,stirring,untilbeginningtosoften,5to7minutes.Stirinchilipowderandcuminandcook,stirring,untilfragrant,about30seconds.Stirinbroth,beans,tomatoesandthechoppedpoblanos;bringtoaboil.Reduceheattomaintainasimmerandcook,stirringoccasionally,untilthevegetablesaretender,about15minutes.4.Addthereservedchickenandanyaccumulatedjuices,chard(orspinach),cornandsalt;returntoasimmerandcookfor15minutesmoretoblendflavors.5.Stirinlimejuice.Topwithcilantroandservewithlimewedges,ifdesired.

►►MAKEAHEAD:PreparethroughStep4andrefrigerateforupto3daysorfreezeforupto6months;addlimejuiceandcilantrojustbeforeserving.SERVES8:ABOUT1½CUPSEACH


LOW-CALORIE•GLUTEN-FREEACTIVE 40MINTOTAL 1¾HRS

BorschtwithBeef

Evenpeoplewhothinktheydon’tlikebeetslovethisvibrantvegetable-packedsoup.ThelegendarydishservedatNewYorkCity’sRussianTeaRoomwastheinspirationforthisversion.

4 teaspoonscanolaoil,divided8 ouncessirloinorflanksteak,trimmed,cutinto½-inchcubes8 ouncesmushrooms,sliced4 mediumbeets(about1pound),peeledandshredded(seeTip)

1½ cupsshreddedcabbage1 cupshreddedcarrots1 cupfinelychoppedonion1 cupfinelychoppedcelery½ cupdryredwine6 cupsreduced-sodiumbeefbroth1 cupno-salt-addedtomatosauce1 tablespoonWorcestershiresauce¼ cupchoppedfreshdill,plusmoreforgarnish½ cupreduced-fatsourcream

1.Heat2teaspoonsoilinalargepotovermedium-highheat.Addsteakandcook,stirringfrequently,untilbeginningtobrown,2to4minutes.Transfertoabowl.2.Add1teaspoonoiltothepotandheatovermedium-high.Addmushroomsandcook,stirring,untilbeginningtobrown,3to5minutes.Transfertothebowl.3.Addtheremaining1teaspoonoiltothepot.Addbeets,cabbage,carrots,onionandcelery.Cook,stirringfrequently,untilbeginningtosoften,about10minutes.Addwineandcook,stirringandscrapingupanybrownedbits.

Stirinthereservedmushrooms,broth,tomatosauceandWorcestershire.Coverandbringtoaboil.Reduceheattomaintainasimmerandcook,covered,untilthevegetablesareverytender,about30minutes.4.Addthereservedbeef.Simmer,covered,untilheatedthrough,1to2minutes.Stirin¼cupdill.Topeachportionwith1tablespoonsourcreamandgarnishwithmoredill,ifdesired.

►►MAKEAHEAD:Refrigerateforupto3days;garnishjustbeforeserving.SERVES8:ABOUT1⅓CUPSEACH


BorschtwithBeef

Chicken-CornTortillaSoup

Plugged-insoups

Ifthereisonetypeoffoodthat’sperfectlysuitedtoaslowcooker,it’ssoup.Thelongeritsimmers,thebetterittastes—andtherearenowatchedpots.Youcanwalkawayandcomehometoahousethatsmellssuperbandadinnerthat’sreadyandwaiting.

Chicken-CornTortillaSoupBasqueChickenStewMulligatawnySoupSwedishYellowSplitPeaSoupwithHamLentilandRootVeggieSoupMoroccanLentilSoupSpanishChickpeaSoupLambandRootVegetableStewwithGremolata

FrenchOnionSoupShiitakeandNoodleHotandSourSoupBreadsticks,Hacked

LOW-CALORIE•GLUTEN-FREEACTIVE 45MINTOTAL 4HRS(HIGH)/8½HRS(LOW)

Chicken-CornTortillaSoup

Usingbone-inchickenthighsinthissoupensuresthemeatstaysmoistoverthelongcookingtime.Notonlyarechickenthighsinherentlyjuicierthanbreastmeat,butcookingchickenonthebonealsohelpsitstaysucculent.(Photo)

EQUIPMENT:5-TO6-QUARTSLOWCOOKER

2 cupschoppedonion2 Anaheimorjalapeñopeppers(seeTip),seededandchopped1 redbellpepper,seededandchopped2 clovesgarlic,minced2 poundsbone-inchickenthighs,skinremoved4 cupslow-sodiumchickenbroth3 cupswater1 15-ouncecanfire-roasteddicedtomatoes

1½ teaspoonsgroundcumin1½ teaspoonscrusheddriedoregano½ teaspoongroundcoriander½ teaspoonsalt2 bayleaves1 cuplightlycrushedtortillachips,plusmoreforserving½ cupcorn,freshorfrozen(thawed)2 teaspoonslimezest2 tablespoonslimejuiceDicedavocado,shreddedCheddarcheese,sourcreamand/orlimewedgesforgarnish

1.Combineonion,Anaheim(orjalapeño)pepper,bellpepperandgarlicina5-to6-quartslowcooker.Arrangechickenoverthevegetables.Addbroth,

water,tomatoes,cumin,oregano,coriander,saltandbayleaves.CoverandcookonHighfor3½hoursoronLowfor8hours.2.Carefullytransferthechickentoacleancuttingboard.Shredwith2forks(discardthebones).3.Meanwhile,stirtortillachipsandcornintotheslowcooker.IfusingtheLowsetting,turntoHigh.Coverandcookfor30minutesmore.4.Stirthesoup,breakingupanyremainingpiecesoftortillachips.Stirinthechicken,limezestandlimejuice.Servethesoupwithmoretortillachips,avocado,cheese,sourcreamand/orlimewedges,ifdesired.

►►PREPAHEAD:Choponion,peppersandgarlicandcombine.Combinebroth,water,tomatoesandspices.Refrigerateinseparatecontainersforupto1day.SERVES8:1½CUPSEACH


Anaheimchilesarebright,freshandpeppery.Theybringalittlebitofheattothetable,butnottoomuch.Ifyouwantmorefire,usejalapeñosinstead.

LOW-CALORIE•GLUTEN-FREEACTIVE 20MINTOTAL 4HRS(HIGH)/8HRS(LOW)

BasqueChickenStew

StraddlingthecoastalborderbetweenNorthernSpainandSouthernFrance,thepeopleoftheBasqueregionhaveadeepaffectionforfork-tenderchickenstewedinavibranttomato-peppersauce.BrinygreenolivesstuffedwithSpain’spimientopeppersrootthedishevenfurther.


2 poundsskinless,bonelesschickenthighs,trimmedandcutinto2-inchpieces1½ poundsredpotatoes,cutinto½-inch-widewedges1 largeonion,thinlysliced1 largeredbellpepper,sliced1 28-ouncecandicedtomatoes,drained1 cuplow-sodiumchickenbroth4 clovesgarlic,minced2 teaspoonschoppedfreshthyme1 teaspoonsalt½ teaspoongroundpepper½ teaspooncrusheddriedsavory½ cupsmallpimiento-stuffedolives

1.Combinechicken,potatoes,onionandbellpepperina5-to6-quartslowcooker.Stirintomatoes,broth,garlic,thyme,salt,pepperandsavory.CoverandcookonHighfor4hoursoronLowfor8hours.2.Stirinolivesbeforeserving.

►►PREPAHEAD:Prepchicken,onionandbellpepperandcombine.Preppotatoesandcoverwithwater.Combinetomatoes,broth,garlic,thyme,salt,pepperandsavory.Refrigerateseparatelyforupto1day.SERVES8:1½CUPSEACHCALORIES246|FAT8G(SAT2G)|CHOLESTEROL104MG|CARBS20G|TOTALSUGARS4G(ADDED0G)|PROTEIN23G|FIBER3G|SODIUM685MG|POTASSIUM860MG.

Nutritionbonus:VitaminC(77%dailyvalue)|VitaminA(23%dv).


MulligatawnySoup

Thisisasoupwithalonghistory(referencestoitinEnglishgobackto1784)thatcannowbeconvenientlymadeinamodernappliance.Althoughit’stechnicallyanEnglishsoup,itsoriginsaredecidedlyIndian.(Thenamelooselymeans“pepperwater”intheTamillanguageofSouthernIndia.)Thesweetnessofappleandcoconutmilkcounterbalancesthegarlic,ginger,curryandcayenne.


2 poundsboneless,skinlesschickenthighs,trimmed1 largeyellowonion,coarselychopped4 carrots,chopped4 stalkscelery,chopped2 greenapples,chopped,plusmoreforserving2 tablespoonsgratedfreshginger4 clovesgarlic,sliced2 tablespoonscurrypowder½ teaspoonsalt¼ teaspooncayennepepper4 cupslow-sodiumchickenbroth1 cupbrownbasmatiorjasminerice(seeTip,opposite)1 14-ouncecan“lite”coconutmilk¼ cupchoppedfreshcilantro,plusmoreforserving

1.Combinechicken,onion,carrots,celery,apples,ginger,garlic,currypowder,saltandcayenneina5-to6-quartslowcooker.Addbroth.CoverandcookonHighfor2hoursorLowfor4hours.2.IfusingtheLowsetting,turntoHigh.Addrice.Coverandcookfor1hourmore.

3.Removethechickentoacleancuttingboard.Addcoconutmilkandcilantrotothesoup.Shredthechickenintobite-sizepieceswith2forksandreturntothesoup.Servetoppedwithmorecilantroanddicedapple,ifdesired.

►►PREPAHEAD:Choponion,carrotsandceleryandcombinewithgratedginger,slicedgarlic,spicesandsalt.Refrigerateforupto1day.SERVES8:1¾CUPSEACH


Whilenuttyandaromaticbasmatirice—withitsIndian

origin—mightbemoretraditionalinthissoup,delicateandfloraljasminericeworks

too.

MulligatawnySoup

SwedishYellowSplitPeaSoupwithHam


SwedishYellowSplitPeaSoupwithHam

Overthecookingtime,thesplitpeasbreakdownjusttherightamounttocreateacreamy,almost-pureedtexture.Ifyoulike,doastheSwedesdoandtopeachservingwithaspoonfulofspicybrownmustard.


3 cupsyellowsplitpeas(about1½pounds)4 cupsreduced-sodiumchickenbroth4 cupswater2 cupsdicedyellowonion1 cupdicedcarrot1 cupfinelydicedcelery8 ounceshamsteak,trimmedanddiced1 tablespoonmincedfreshginger1 teaspoondriedmarjoramGroundpeppertotaste

1.Placesplitpeasinamediumbowl.Rinsewithcoldwateruntilthewaterrunsclear;drainandspreadina5-to6-quartslowcooker.2.Addbroth,water,onion,carrot,celery,ham,gingerandmarjoramtotheslowcooker.Stirtocombine.3.Coverandcookfor5hoursonHighor7to8hoursonLow.Seasonwithpepper.

►►PREPAHEAD:Prepsplitpeas,onion,carrot,celeryandginger.Diceham.Refrigerateseparatelyforupto1day.SERVES8:ABOUT1½CUPSEACHCALORIES335|FAT2G(SAT1G)|CHOLESTEROL13MG|CARBS55G|TOTALSUGARS5G(ADDED0G)|PROTEIN24G|FIBER20G|SODIUM663MG|POTASSIUM1,098MG.Nutritionbonus:VitaminA(55%dailyvalue)|Iron(25%dv)|VitaminC(23%dv).

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 30MINTOTAL 4½HRS(HIGH)/8HRS(LOW)

Lentil&RootVeggieSoup

Frenchgreenlentilsandblacklentilsholdupwelltolong,slowcookingwithoutbecomingmushy.Savetherindsfromused-upblocksofParmesaninaresealableplasticbagortightlysealedcontainerintherefrigerator.Theygivebrothforsoupsarich,savoryflavor.


3 cupschoppedpeeledceleriac(celeryroot)2 cupschoppedparsnips1 cupchoppedcarrot1 cupfrozenpearlonions1 stalkcelery,chopped2 plumtomatoes,seededandchopped3 clovesgarlic,minced2 teaspoonsherbesdeProvence8 cupslow-sodiumchickenbrothorvegetablebroth1 cupFrenchgreenlentilsorblacklentils,rinsed1 sprigfreshrosemary1 3-inchParmesancheeserindplus½cupgratedParmesan,divided1 bayleaf1 teaspoonsalt½ teaspoongroundpepper4 ouncespancetta,crisp-cookedandcrumbled(optional)

1.Combineceleriac,parsnips,carrot,pearlonions,celery,tomatoes,garlicandherbesdeProvenceina5-to6-quartslowcooker.Addbroth,lentils,rosemary,Parmesanrind,bayleaf,saltandpepper.CoverandcookonHighfor4½hoursoronLowfor8hours.

2.Removetherosemary,Parmesanrindandbayleaf.Servethesouptoppedwithgratedcheeseandgarnishedwithpancetta,ifdesired.

►►PREPAHEAD:Chopceleriac,parsnips,carrot,celeryandtomatoesandcombinewithonionsandmincedgarlic.Refrigerateforupto1day.SERVES8:1¾CUPSEACH


Lentil&RootVeggieSoup

MoroccanLentilSoup

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 30MINTOTAL 4½HRS(HIGH)/8½HRS(LOW)

MoroccanLentilSoup

Alongcookingtimeallowsthespicestoworktheirwayintothelentilsandvegetables,creatingafragrantsoup.Ifyoumakeitahead,theflavorswillhavemoretimetodevelop.


2 cupschoppedonions2 cupschoppedcarrots4 clovesgarlic,minced2 teaspoonsextra-virginoliveoil1 teaspoongroundcumin1 teaspoongroundcoriander1 teaspoongroundturmeric¼ teaspoongroundcinnamon¼ teaspoongroundpepper6 cupsvegetablebrothorreduced-sodiumchickenbroth2 cupswater3 cupschoppedcauliflower

1¾ cupsFrenchgreenlentilsorbrownlentils1 28-ouncecandicedtomatoes2 tablespoonstomatopaste4 cupschoppedfreshspinachor10ouncesfrozenchoppedspinach,thawed½ cupchoppedfreshcilantro2 tablespoonslemonjuice

1.Combineonions,carrots,garlic,oil,cumin,coriander,turmeric,cinnamonandpepperina5-to6-quartslowcooker.Addbroth,water,cauliflower,lentils,tomatoesandtomatopasteandstiruntilwellcombined.

2.Coverandcookuntilthelentilsaretender,4to5hoursonHighor8to10hoursonLow.3.Addspinachtotheslowcooker.Stir,coverandcookonHighfor30minutes.4.Justbeforeserving,stirincilantroandlemonjuice.

►►PREPAHEAD:Preponions,carrots,garlicandcauliflower.Combinespices.Refrigerateseparatelyforupto1day.

►►MAKEAHEAD:PreparethroughStep3andrefrigerateforupto3daysorfreezeforupto6months.Toserve,reheatandstirincilantroandlemonjuice.SERVES8:ABOUT1⅔CUPSEACH

Calories228|Fat2g(sat0g)|Cholesterol0mg|Carbs41g|Totalsugars10g(added0g)|Protein14g|Fiber14g|Sodium694mg|Potassium1,058mg.Nutritionbonus:VitaminA(150%dailyvalue)|Folate&VitaminC(70%dv)|Iron(21%dv).

LOW-CALORIE•GLUTEN-FREEACTIVE 30MINTOTAL 4½HRS(HIGH)(+OVERNIGHTSOAKINGTIME)

SpanishChickpeaSoup

Eachregion,familyandrestaurantinSpainhasitsownvariation,butthisversionofcocidohasenoughmeattosatisfythecarnivoresandenoughvegetablestokeepithealthy.Askfora4-ounceslabofSerranohamorprosciuttoatyourdelicounterinsteadofbuyingslices.

EQUIPMENT:6-QUART(ORLARGER)SLOWCOOKER

1 pounddriedchickpeas6 chickendrumsticks(about2pounds),skinremoved1 4-ouncepieceSerranohamorprosciutto,cutinto½-inchcubes4 ouncesSpanish-stylechorizo,cutinto½-inchrounds8 babyredpotatoes,scrubbedandhalved1 largeleek,whiteandlightgreenparts,halvedandthinlysliced(seeTip)2 mediumcarrots,cutinto½-inchchunks2 stalkscelery,chopped3 largeclovesgarlic,minced2 bayleaves1 tablespoonchoppedfreshoregano1 tablespoonsmokedpaprika,preferablyPimentóndelaVera½ teaspoonsaffronthreadsor¼teaspoonpowderedsaffron6 cupslow-sodiumchickenbroth½ mediumcabbage(about1pound),coredandcutinto8wedges

Groundpeppertotaste½ cupchoppedfreshparsley

1.Soakchickpeasinenoughcoldwatertocoverby2inchesforatleast12hoursandupto1day.2.Placechickenina6-quart(orlarger)slowcooker.Drainthechickpeasandaddalongwithham(orprosciutto),chorizo,potatoes,leek,carrots,celery,

garlic,bayleaves,oregano,paprikaandsaffron.Bringbrothtoaboilinasaucepan,thenpouritintotheslowcooker.CoverandcookonHighfor4hours.3.Transferthechickentoacleancuttingboard.Nestlecabbageintothesoup,coverandcookonHighuntilitistender,about30minutes.Discardthebayleaves.Removethechickenfromthebonesandstiritbackintothesoup;seasonwithpepper.Servesprinkledwithparsley.

►►PREPAHEAD:Soakchickpeasupto1dayahead.Prepchicken.Preppotatoesandcoverwithwater.Prepleek,carrots,celeryandgarlic.Prephamandchorizo.Refrigerateseparatelyforupto1day.

►►MAKEAHEAD:Refrigeratesoupforupto3days.SERVES8:2CUPSEACH

Calories469|Fat15g(sat4g)|Cholesterol99mg|Carbs49g|Totalsugars10g(added0g)|Protein38g|Fiber13g|Sodium733mg|Potassium1,216mg.Nutritionbonus:VitaminA(72%dailyvalue)|VitaminC(58%dv)|Iron(34%dv).

SpanishChickpeaSoup

Lamb&RootVegetableStewwithGremolata

LOW-CALORIE•GLUTEN-FREEACTIVE 35MINTOTAL 4½HRS(HIGH)/8½HRS(LOW)

Lamb&RootVegetableStewwithGremolata

Gremolata—anherbgarnishtraditionallymadewithlemon,parsleyandgarlic—istheclassicfinishforossobuco(braisedvealshanks).Itaddsbrightflavortotheluxuriouslyrichdish.Thisversionmadewithorangeinsteadoflemondoesthesameforthisheartylambstew.


STEW3 poundslambstewmeat,trimmedandcutintobite-sizepieces6 cupschoppedrootvegetables(1-inch),suchascarrot,parsnip,turnip,rutabaga,YukonGold

potatoand/orsweetpotato4 clovesgarlic,minced4 cupsreduced-sodiumbeefbroth1 cupdryredwine6 tablespoonstomatopaste4 teaspoonsDijonmustard1 tablespoonchoppedfreshrosemary1 tablespoonchoppedfreshthyme½ teaspoonsalt½ teaspoongroundpepper6 tablespoonscoldwater2 tablespoonsplus2teaspoonscornstarch4 cupsfrozenpearlonions

ORANGEGREMOLATA1 orange,zested⅓ cupchoppedfreshparsley1 clovegarlic,minced⅛ teaspoonsalt

⅛ teaspoongroundpepper

1.Topreparestew:Placelambina5-to6-quartslowcooker.Topwithrootvegetablesandgarliccloves.Combinebroth,wine,tomatopaste,mustard,rosemary,thymeand½teaspooneachsaltandpepperinalargebowl.Pourintotheslowcooker.CoverandcookonHighfor4hoursorLowfor8hours.2.IfusingtheLowsetting,turntoHigh.Combinewaterandcornstarchandstirintothestew.Addpearlonions.Coverandcookuntilthickenedandtheonionsaretender,about20minutes.3.Meanwhile,preparegremolata:Combineorangezest,parsley,garlic,saltandpepper.Servethestewtoppedwiththegremolata.

►►PREPAHEAD:Preplamb.Mincegarlicandcombinewithbroth,wine,tomatopaste,mustard,herbs,saltandpepper.Refrigerateseparatelyforupto1day.SERVES12:1¼CUPSSTEW&1½TSP.GREMOLATAEACH

Calories249|Fat6g(sat4g)|Cholesterol74mg|Carbs18g|Totalsugars6g(added0g)|Protein25g|Fiber3g|Sodium489mg|Potassium754mg.Nutritionbonus:VitaminA(73%dailyvalue)|VitaminB12(50%dv)|VitaminC(28%dv).

Ifyou’dlike,brownthemeatin1tablespoonoliveoilintwobatchesinalargeskilletbeforeaddingtotheslowcooker.Thisintensifiesthemeatflavor.

LOW-CALORIEACTIVE 30MINTOTAL 8HRS10MIN(HIGH)

FrenchOnionSoup

Thesecrettothisintenselyflavoredsoupisthattwotypesofonionsarecaramelizedforhoursintheslowcookerbeforeaddingasherry-spikedbroth.Forabistro-worthypresentation,ladlethesoupintoovenproofcrocks,topwiththebreadandcheeseandbroil.


2 tablespoonsbutter,cutinto8pieces2 tablespoonsextra-virginoliveoil8 sprigsfreshthyme4 clovesgarlic,smashed1 bayleaf2 poundsyellowonions,halvedandsliced(seeTip)2 poundsredonions,halvedandsliced1 teaspoonsalt¾ teaspoongroundpepper4 cupslow-sodiumbeefbroth¼ cupdrysherry

CHEESETOASTS8 diagonalslicesbaguette(½-inch-thick),toasted1 cupshreddedGruyèreorSwisscheese

1.Topreparesoup:Scatterbutterina6-to7-quartslowcooker.Addoil,thyme,garlicandbayleaf,thenonions.Sprinklewithsaltandpepper.CoverandcookonHighfor8hours.2.Bringbrothandsherrytoaboilinasaucepan.Removethethymesprigsandbayleaffromtheslowcooker.PourinthebrothandcookonHigh,uncovered,for10minutes.

3.Topreparecheesetoasts:Meanwhile,positionrackinupperthirdofoven;preheatbroilertohigh.Topeachbaguetteslicewith2tablespoonscheese.Broiluntilthecheeseismelted,1to2minutes.Dividethesoupamong8bowls.Topeachwithacheesetoast.

►►PREPAHEAD:Refrigerateslicedonionsforupto1day.

►►MAKEAHEAD:Refrigeratesoup(Steps1-2)forupto5daysorfreezeforupto3months.Makecheesetoastsbeforeserving.SERVES8:ABOUT1CUPSOUP&1TOASTEACH

Calories271|Fat12g(sat5g)|Cholesterol22mg|Carbs31g|Totalsugars9g(added0g)|Protein12g|Fiber5g|Sodium529mg|Potassium428mgNutritionbonus:VitaminC(26%dailyvalue).

Totakethetearsoutofonionprep,refrigeratewhole,unpeeledonionsforabout30minutesbeforeslicingorchopping.Thecold“chillsout”thesulfurcompoundsthatcanirritateyoureyesandmakeyoucry.

FrenchOnionSoup

Shiitake&NoodleHot&SourSoup

LOW-CALORIE•VEGETARIANACTIVE 30MINTOTAL 4½HRS(HIGH)/7½HRS(LOW)

Shiitake&NoodleHot&SourSoup

Driedmushroomsrehydrateasyouslow-cookthisclassicChinesesoup,givingthebrothdeepumamiflavor.Withtheadditionofcookednoodlesattheend,it’sasatisfyingvegetarianmeal.

EQUIPMENT:6-QUART(ORLARGER)SLOWCOOKER

24 driedshiitakeorblackChinesemushrooms(2-3ounces)2 carrots,cutinto½-by-2-inchsticks2 8-ouncecansbambooshoots,rinsed2 14-ouncepackagesextra-firmwater-packedtofu,drainedandcutinto½-inchpieces1 teaspoongroundwhitepepper4 cupsthinlyslicedgreencabbage

4⅓ cupswater,divided4 cupsmushroomorvegetablebroth¼ cupwhitevinegarorricevinegar¼ cupred-winevinegar¼ cupreduced-sodiumsoysauce,plusmoretotaste1 tablespoonchile-garlicsauce,plusmoretotaste1 tablespoonmincedfreshginger3 tablespoonscornstarch1 tablespoontoastedsesameoil3 cupscookedlomeinnoodles(about6ouncesdry)1 cupslicedscallions

1.Discardmushroomstemsandcutthecapsinto½-inchpieces.Spreadthemushroompiecesina6-quart(orlarger)slowcooker.Addcarrots,bambooshootsandtofutoslowcooker;sprinklewithwhitepepper.Topwithcabbage.2.Combine4cupswater,broth,white(orrice)vinegar,red-winevinegar,soysauce,chile-garlicsauceandgingerinabowl;addtotheslowcooker.

3.Coverandcookfor4hoursonHighor7to8hoursonLow.4.Whisktheremaining⅓cupwater,cornstarchandsesameoilinabowl.Stirintothesoup.IfusingtheLowsetting,turntoHigh.Coverandcookfor20minutes.Stirinnoodles,coverandcookfor10minutesmore.Servetoppedwithscallionsandwithmoresoysauceandchile-garlicsauce,ifdesired.

►►PREPAHEAD:Prepmushroomsandvegetables;combinetheliquidsandgingerusedinStep2.Refrigerateseparatelyforupto1day.SERVES8:ABOUT2CUPSEACH

Calories239|Fat7g(sat1g)|Cholesterol0mg|Carbs32g|Totalsugars3g(added0g)|Protein14g|Fiber4g|Sodium683mg|Potassium431mg.Nutritionbonus:VitaminA(54%dailyvalue)|Calcium(32%dv)|VitaminC(28%dv).

Breadsticks,Hacked

Here’showtoputbakery-freshbreadsticksbesideyourbowlofsoupwithoutalickofmixingorkneading.Startwithstore-boughtwhole-wheatpizzadoughandcombinewithoneofthese8flavor-sprinkleoptions.Homemadesoupandbread?It’snotashardasyouthink.

1 poundpizzadough,preferablywhole-wheat1½ tablespoonsextra-virginoliveoil4 tablespoonstoppingcombination(seevariations)

1.Arrangeracksinupperandlowerthirdsofoven;preheatto400°F.Line2bakingsheetswithparchmentpaperorcoatwithcookingspray.2.Dividedoughinto16equalpiecesandrolleachintoa12-to14-inch-longbreadstick.Placethebreadsticksatleast½inchapartonthebakingsheets.Brushwithoilandsprinklewithtopping,pressingifnecessarytohelpitstick.3.Bakethebreadsticksontheupperandlowerracks,switchingthepanshalfwaythrough,untillightbrown,15to20minutes.Transfertowirerackstocool.

SoupSocial

Theideaissimple:Askeachguesttomakeabigbatchofsoupandbringittoakindofsoupswapmeet.Poursomewine,catchup,tellstoriesandlaugh.Everyonegoeshomewithavarietyofsoupsforthefridgeorfreezer—andthelingeringwarmthoffriendship.

RoastedCauliflowerSoupwithParsley-ChiveSwirlRoastedPumpkinSoupwithGlazedPepitasPotato-LeekBisque

QuinoaMushroomSoupNewMexicoGreenChileandPorkStewMatzoBallSoupwithFreshDillChicken,BarleyandMushroomSoupWinterVegetableSoupwithTurkishMeatballs

THESOUPSWAP

ByKathyGunst

Afewyearsback,afriendcalledandaskedmetobepartofasoupswap.Ifigureditwasjustanotherversionofapotluck(and,afterlivinginNewEnglandforover30years,Iamjustplainoldsickofpotlucks),butIletherexplain.Whatifweeachmadealargepotofsoup,gottogetheratadifferentperson’shomeeachwintermonthandhadaparty?Attheendofthenight,shesaid,weallgohomewithmanydifferenttypesofsoup.Youcookonce,gettohangoutwithfriends,andfillyourfridgeandfreezerwithabunchofmeals.Dothemath.It’sawin-win.

WinterinmysmalltowninsouthernMainecanbecold,gloomyandisolating.Asoupswapsoundedlikeagreatwaytogivetheseasonnewfocus.Allthatwinter(andforyearsafter),12ofusgottogetheronthesecondSundayofeachmonth.Bundledup,wetrekkedthroughblizzardsandsub-zerotemperaturesschleppingpotsofsoupstooneanother’skitchens.

Atfirstthesoupswerebasic—chickennoodle,tomato,vegetablepurees.Buteveryonebecamemoreadventurouswitheachswap.“Istartedusingnewherbsandspices,andgotintoexperimenting,”saidafriendinourgroup.“Ijuststartedcookingmore,ingeneral,”saidanother.

EachtimeIarrivedatafriend’shouseandtherewerepotssimmeringonthestove,manybottlesofwineandlocalbeerchilling,Itendedtoforgetabouttheweather.Thegrayworldsuddenlysmelledlikesweet,earthywinteronions,simmeringchicken,chilesandmushrooms.

Oneoftheritualswedevelopedatourswapswastoshareastoryabouttheinspirationforthesoupwebrought.Someofthesestoriesinvolvedfindingaspecialingredientatawinterfarmers’market,ordiscoveringanewrecipeonourtravels.Butthemajorityofthesoups,andthestoriesthatwentalongwiththem,hadtodowithfamilytraditionsandnostalgia.

Muchhasbeenwrittenaboutsoupascomfortfood(itshealingpropertiesareundisputed),butthere’salsonodenyingsoup’sabilitytoevokepowerfulmemories:theCampbell’stomatosoupandgrilledcheesesandwichesthatmymotherservedup;therichbread-and-cheese-crownedFrenchonionsoupItastedonmyfirsttriptoFrance;andthematzoballsoupwithfreshdillmymother-in-lawtaughtmetocookforPassoverweresomeofwhatinspiredme.And,ofcourse,therewerethesoupsImadeformyowndaughterswhentheywereyoungandcravedthesaltycannedvarietytheirfriendswere

theywereyoungandcravedthesaltycannedvarietytheirfriendswereeating.Slowly,overtime,theytooktolovingtheirmother’shomemadeversions.

Afterayearoftradingsoups,recipesandstorieswithfriends,Idecidedtowriteabookaboutthistradition.SoupSwap(ChronicleBooks)ismorethanacollectionoffavoriterecipes;it’salsoaguidetothrowingyourownpartyandlearninghowtobuildcommunity—whetherwithneighbors,familyoryourbookclub.

Attheendofeverygathering,whenIbravedtheelementstoreturnhomewithmystash—aTurkishvegetablesoupwithlambandbeefmeatballs,aroastedpumpkinsoupforlunchthenextdayandaheartycauliflowersoupfordinnerthedayafterthat(nottomentionafreezerfilledwiththeothers)—IknewIhadmealstolastallweek,butsomuchmore.

Iliketothinkthatsoupiscapableofmorethanjustsustenance;italsofeedsyoursoul.Sharingsoupwithfriendsandneighbors,andgoinghomewiththeleftovers,isliketakinghomebowlsoffriendshipandcomfort,nutritionandwarmth.

KATHYGUNSTisaJamesBeardAward–winningwriterandregularcontributortoNPR.ShelivesandswapssoupsinSouthBerwick,Maine.

tipsforhosting

There’snoonerightwaytothrowaswap,butitdoespaytothinkthroughhowyouwantthewholethingtogodownandtolayoutsomeguidelinesforyourparty.

Wanteveryonetotasteallofthesoupsattheparty?Yes.Theneveryoneshouldbringenoughtosharethatnightandapottoheatitin.Plustheywillalsoneedtobringsomesoup(ideallyseparately,andalreadypackaged)tosendhomewitheachguest.Thisapproachcanbetrickyifyouhavelotsofpeopleandjustonestovetoheatallthesoups.Soit’sbetterforsmallergroups,say6orfewer.No.Theneveryonejustbringstheirsoupalreadypackagedandlabeledtosendhomewitheachguest.Ifthisisthecase,wesuggestthatthehostservestheirownsouponthenightoftheparty,plussomesalad,breadandcheesetogowithit.

Doyouhaveenoughbowlsandspoonsforeveryone?Mugsorramekinsmakegoodstand-ins,especiallyifyou’rejusthavingasmalltasteofeachbatch.Theydon’tneedtomatch.Washspoonsasyoutaste,ifneeded.And,ifyou’reservingabunchofdifferentsoupstotastethenightoftheparty,haveeachpersonbringtheirownladlewiththeirnameonit.

Howmuchtomake?Weliketosendeveryonehomewithaboutonequart(4cups)ofeachsoup.Sothetotalsdependonhowmanypeoplearecomingtotheswap—alittlemathmaybeinorder.Mostoftherecipesinthischaptermake12to16cups—enoughfor3or4people.

Whomakeswhat?Ifyouwanttomakesurethere’sanicebalanceofsoups,leteveryonesignupinaGoogledocoruseplainoldemail.Don’tforgetdietaryrestrictions;you’llneedtoplanforthose.

Maketags.Betweensipsofsoupandwine,armyourfriendswithpaper,markersandribbonssotheycancraftlabels.

RoastedCauliflowerSoupwithParsley-ChiveSwirl

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 50MINTOTAL 1¼HRS

RoastedCauliflowerSoupwithParsley-ChiveSwirl

Blitzedcauliflowergivesthisveryeasysoupitsdairy-freebutcreamytaste.Togetthesilkiesttexture,pureethesoupinablenderratherthanusinganimmersionblender.

5 poundscauliflower,cutinto1-inchflorets(about18cups)2 largeleeks,whiteandpalegreenpartsonly,halvedlengthwise,rinsedandcutinto½-inch

pieces(seeTip)1½ cupsextra-virginoliveoil,divided1¾ teaspoonskoshersalt,divided1¾ teaspoonsgroundpepper,divided2½ cupsfreshparsley⅔ cupfreshchives12 cupslow-sodium“no-chicken”orchickenbroth5 teaspoonswhite-winevinegar

1.Preheatovento400°F.Coat2largerimmedbakingsheetswithcookingspray.2.Tosscauliflowerandleekswith½cupoiland1¼teaspoonseachsaltandpepperinaverylargebowl(youmayneedtodothisin2batches).Dividethevegetablesevenlybetweenthepreparedbakingsheets.Roast,switchingthepansfromtoptobottomandbacktofronthalfway,untilsoftandbrownedonthebottom,25to30minutes.3.Meanwhile,placeparsley,chivesandtheremaining½teaspooneachsaltandpepperinablender;pulseseveraltimestochop,scrapingdownthesidesonceortwice.Withthemotorrunning,slowlyaddtheremaining1cupoilandprocessuntilsmooth.Transferthesaucetoabowlandrinseouttheblender.4.Transfertheroastedvegetablestoalargepotandaddbroth.Bringtoaboiloverhighheat.Reduceheat,coverandsimmerfor10minutes.Pureethe

soupinbatchesinablender.(Usecautionwhenblendinghotliquids.)Stirinvinegar.Servewithsomeoftheherbsauceswirledontop.

►►MAKEAHEAD:Refrigerateforupto3daysorfreezeforupto3months.SERVES12:1½CUPSSOUP&GENEROUS1TBSP.SAUCEEACHCALORIES329|FAT29G(SAT4G)|CHOLESTEROL0MG|CARBS16G|TOTALSUGARS6G(ADDED0G)|PROTEIN4G|FIBER4G|SODIUM482MG|POTASSIUM621MG.Nutritionbonus:VitaminC(166dailyvalue)|VitaminA(35%dv)|Folate(34%dv).

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 1HRTOTAL 1½HRS

RoastedPumpkinSoupwithGlazedPepitas

You’llneedapiepumpkin(alsocalledsugarpumpkin),notthecarvingkind,forthisrecipe.Lookforonesbetween4and8pounds.Roastingbringsoutasweet,almostsmokyflavorandcreatesasoupwithdepthandcharacter.Plainpepitasareagoodtopper,butthehomemadeglazedonesherearereallyspecial.

EQUIPMENT:PARCHMENTPAPER

1 7-poundpiepumpkinorwintersquash,peeled,seededandcutinto1-inchpieces(about18cups)

2 mediumonions,thinlysliced⅓ cupextra-virginoliveoilplus1tablespoon,divided4 tablespoonschoppedfreshsage,divided4 tablespoonschoppedfreshthyme,divided

2¼ teaspoonskoshersalt,divided1 teaspoongroundpepperplusapinch,divided⅔ cupdrywhitewine¾ cuppepitas3 tablespoonsmaplesyrup8 cupslow-sodium“no-chicken”broth1 cupwater

1.Positionracksinupperandlowerthirdsofoven;preheatto450°F.Coat2largerimmedbakingsheetswithcookingspray.2.Tosspumpkin(orsquash)andonionswith⅓cupoil,3tablespoonseachsageandthymeand1teaspooneachsaltandpepperinaverylargebowl(youmayneedtodothisin2batches).Dividebetweenthepreparedbakingsheets.Roast,stirringoncehalfwayandswitchingthepansfromtoptobottomandbacktofront,untillightlybrownedandtender,25to30minutes.

Removefromtheovenandimmediatelyadd⅓cupwinetoeachpan,scrapingupanybrownedbits.3.Meanwhile,heattheremaining1tablespoonoilinasmallskilletovermediumheat.Addpepitas,¼teaspoonsaltandtheremainingpinchofpepper;cook,stirring,untiltoasted,2to4minutes.Addmaplesyrupandcook,stirring,untilwellcoatedandlightlycaramelized,1to3minutesmore.Spreadonaparchment-linedplatetocool.4.Transferthevegetablesandanyaccumulatedjuicestoalargestockpotandaddbrothandwater.Stirintheremaining1tablespooneachsageandthymeand1teaspoonsalt.Coverandbringtoaboiloverhighheat.Reduceheat,partiallycoverandsimmerfor15minutes.5.Pureethesoupwithanimmersionblenderorinbatchesinaregularblender.(Usecautionwhenblendinghotliquids.)Servethesouptoppedwiththeglazedpepitas.

►►MAKEAHEAD:Refrigeratesoupforupto3daysorfreezeforupto3months.Storeglazedpepitasatroomtemperatureforupto3days.SERVES12:1½CUPSSOUP&1TBSP.PEPITASEACH


RoastedPumpkinSoupwithGlazedPepitas

Potato-LeekBisque


Potato-LeekBisque

Croutonstoppedwithanchovy,olivesandleekareacrunchy,savoryfoiltothisrichandcreamysoup.Butskipthemifyoulikeandincorporateallthecookedleeksintothesoupinstead.

SOUP3 tablespoonsextra-virginoliveoil

4½ poundsleeks,whiteandlightgreenpartsonly,sliced(seeTip)¾ teaspoonsalt,divided

2¼ poundsYukonGoldpotatoes,peeledanddiced4½ cupsnonfatorlow-fatmilk3 cupslow-sodiumchickenbroth¼ cuplemonjuice¼ teaspoongroundwhitepepper,ortotaste

Thinlyslicedfreshchivesforgarnish

CROUTONS½ cupmincedpittedoil-curedolives4 anchovies,minced¼ teaspoongroundpepper12 slicesbaguette,preferablywhole-wheat,toasted

1.Topreparebisque:Heatoilinalargepotovermediumheat.Addleeksand¼teaspoonsalt.Cook,stirringoccasionally,untilverytenderbutnotbrown,20to30minutes.Adjustheatasnecessaryandaddabitofwaterifneededtopreventsticking.Setaside⅔cupoftheleeksinasmallbowl.2.Addpotatoes,milkandbrothtothepot.Bringtoasimmer(donotboil)andcook,stirringoccasionally,untilthepotatoesareverytender,10to15minutes.

3.Topreparecroutons:Meanwhile,addolives,anchoviesandblackpeppertothereservedleeks;mixwell.Divideevenlyamongthetoastedbaguetteslices.4.Whenthepotatoesaretender,removefromtheheat.Pureethesoupwithanimmersionblenderorinbatchesinaregularblender.(Usecautionwhenblendinghotliquids.)Seasonwiththeremaining½teaspoonsalt,lemonjuiceandwhitepepper.Divideamong12soupbowlsandfloatacroutonontopofeach.Garnishwithchives,ifdesired.

►►MAKEAHEAD:Refrigeratebisqueandcroutontoppingsseparatelyforupto3days.SERVES12:ABOUT1CUPSOUP&1CROUTONEACH


Cleanleekswelltobesurethey’regrit-free:Afterslicing,swisharoundinabowlofwatertoreleaseanysandorsoiltrappedbetweenthelayers.Scooptheleeksoutofthebowlwithaslottedspoon,leavinganysandorsoilbehindinthebowl.Drainwell.Repeatasneeded.

LOW-CALORIE•VEGETARIAN•GLUTEN-FREEACTIVE 55MINTOTAL 1¼HRS

QuinoaMushroomSoup

Reminiscentofold-fashionedmushroombarley,thissoupgetsamodernupdatewithnutrient-packedquinoa.

1½ ouncesdriedporcinimushrooms2½ cupsboilingwater5 tablespoonsextra-virginoliveoil,divided

2¼ poundsmixedmushrooms,thinlysliced¼ teaspoongroundpepper¾ cupdrysherryordryvermouth3 largeonions,finelychopped6 stalkscelery,chopped3 largecarrots,halvedlengthwiseandthinlysliced1 largeredbellpepper,chopped

12 cupsmushroombrothorlow-sodiumchickenbroth1 15-ouncecanno-salt-addedcrushedtomatoesortomatopuree

1½ cupsquinoa3 tablespoonsdriedmarjoramororegano3 bayleaves2 tablespoonsreduced-sodiumtamariorsoysauce

1.Placeporciniinasmallbowl;addboilingwater,coverandletstandfor20minutes.2.Meanwhile,heat3tablespoonsoilinastockpotovermedium-highheat.Addfreshmushrooms,sprinklewithpepperandcookwithoutstirringfor2minutes.Stirandcontinuetocook,stirringonceortwice,untilthemushroomshavegivenofftheirliquidandarewellbrowned,about10minutesmore.Addsherry(orvermouth)andcook,stirring,for1minute.

3.Addtheremaining2tablespoonsoiltothepotalongwithonions,celery,carrotsandbellpepperandcook,stirringfrequently,untiltheonionsaretenderandtranslucent,about15minutes.4.Lineasievewithapapertowel,placeoverabowlandstraintheporcini;reservetheliquid.Choptheporciniandaddtothepotalongwiththestrainedliquid.Addbroth,tomatoes,quinoa,marjoram(ororegano)andbayleaves;bringtoaboil.Reduceheattoasimmer,coverandcookfor20minutes.Removefromheatandstirintamari(orsoysauce).SERVES12:2CUPSEACH


QuinoaMushroomSoup

NewMexicoGreenChile&PorkStew

LOW-CALORIE•GLUTEN-FREEACTIVE 1¼HRSTOTAL 2¾HRS

NewMexicoGreenChile&PorkStew

Threetypesofchiles,bothfreshandcanned,bringdifferentkindsofheat,earthinessandsweetnesstothisstew.IfyoucangetHatchchiles,byallmeansusethem.PepperaficionadoslovethemsomuchtheytravelindrovestoaNewMexicofestivalcelebratingtheirfallharvest.

3 poblanopeppersorHatchchiles4 tablespoonssaffloweroil,divided5 poundsbonelessporkshoulder,trimmedwellandcutinto1-inchcubes3 teaspoonskoshersalt,divided1 teaspoongroundpepper3 largeonions,finelychopped5 clovesgarlic,finelychopped2 4½-ouncecanschoppedroastedgreenchiles

2-4 tablespoonschoppedjalapeñopepper,seededifdesired1½ tablespoonsdriedoregano,preferablyMexican2 bayleaves4 cupslow-sodiumchickenbrothorbeefbroth4 cupswater

1½ poundspotatoes,peeledandcutinto½-inchpieces¾ cupchoppedfreshcilantro,divided

1.Charpeppers(orchiles)directlyoveragasflame,flippingthemoverfromtimetotimesotheyblackenonallsides,4to5minutestotal.(Alternatively,preheatbroilertohigh.Placepeppersonabakingsheetandbroil,turningoccasionally,untiltheskinblisters,6to10minutestotal.)Transfertoamediumbowl,coverwithplasticwrapandletsteamfor5minutestoloosentheskins.Removeanddiscardskin,coreandseedsandcoarselychoptheflesh.Setaside.

2.Heat2tablespoonsoilinalargestockpotovermedium-highheat.Seasonporkwith1½teaspoonssaltandpepper.Cookhalftheporkuntilbrownedonallsides,about5minutes.Transfertoabowl.Repeatwith1tablespoonoilandtheremainingpork;transfertothebowl.3.Reduceheattomediumandaddtheremaining1tablespoonoil,onionsandgarlic;cook,stirringoccasionally,untilsoft,about5minutes.Addthereservedpeppers,cannedchilesandjalapeñototaste;cook,stirringoccasionally,for5minutes.Returntheporktothepotandaddoregano,bayleaves,brothandwater;bringtoaboil.Reduceheattolow,partiallycoverandcookuntiltheporkisjustaboutfork-tender,1¼to1½hours.4.Addpotatoesand½cupcilantro;coverandcookoverlowheatuntilthepotatoesaretender,20to30minutesmore.Skimthefatfromthetopofthesoup,ifdesired.Stirintheremaining1½teaspoonssalt.Servetoppedwiththeremaining¼cupcilantro.

►►MAKEAHEAD:Refrigerateforupto3daysorfreezeforupto3months.SERVES14:1½CUPSEACH


LOW-CALORIEACTIVE 1HRTOTAL 3HRS

MatzoBallSoupwithFreshDill

Thesecrettolight,fluffymatzoballsistwofold:useseltzerinsteadoftapwaterandletthemixturerestintherefrigeratorsoit’sfullyhydratedbeforecooking.Thevegetablescanbefinelyslicedtomakeanelegantsouporcoarselychoppedorslicedforamorerusticpresentation.

MATZOBALLS6 largeeggs6 tablespoonscanolaoil

1½ cupswhole-wheatmatzomeal½ cupseltzer1½ tablespoonsmincedfreshdill1 teaspoonkoshersalt½ teaspoongroundpepper

SOUP6 poundsbone-inchickenpieces6 mediumcarrots,verythinlysliced4 stalkscelery,verythinlysliced3 mediumonions,halvedandverythinlysliced3 smallparsnips,peeledandverythinlysliced6 wholeblackpeppercorns2 bayleaves2 teaspoonskoshersalt14 cupswater½ cupchoppedfreshparsleyplus6tablespoons,divided6 tablespoonschoppedfreshdill,divided

1.Topreparematzoballs:Whiskeggsinalargebowl.Addoilandwhisktocombine.Addmatzomeal,seltzer,minceddill,1teaspoonsaltandpepper;

mixuntilcombined.Coverandrefrigerateforatleast2hoursandupto6hours.2.Meanwhile,topreparesoup:Placechicken,carrots,celery,onions,parsnips,peppercorns,bayleavesandsaltinalargestockpot;addwater.Bringtoaboiloverhighheat,skimminganyfoamthatrisestothesurface.Reduceheattolowandadd½cupparsleyand3tablespoonsdill.Partiallycoverandsimmerfor1¼hours.3.Transferthechickentoalargebowlandletcool.Skimfatoffthesoup,ifdesired.4.Whilethechickencools,bringalargepotofwatertoaboiloverhighheat.Withwethandsandusingagenerous2tablespoonsforeach,formthematzomixtureinto16ballsabout2inchesindiameter.Addthematzoballstotheboilingwater;returntoaboil,thenreduceheattomedium-low.Coverandcookfor25minutes.5.Removethechickenfromthebones.(Discardskinandbones.)Shredthechickenandstirintothesoup.6.Usingaslottedspoon,transferthecookedmatzoballstothesoup.Returnthesouptoasimmerovermediumheat.Combineinasmallbowltheremaining6tablespoonsparsleyand3tablespoonsdill.Servethesoupsprinkledwiththeherbs.

►►MAKEAHEAD:Refrigeratesoupwithmatzoballsforupto3days.Freezesoupandmatzoballsseparatelyforupto3months.SERVES16:1½CUPSSOUP&1MATZOBALLEACH


MatzoBallSoupwithFreshDill

Chicken,Barley&MushroomSoup

LOW-CALORIEACTIVE 45MINTOTAL 1¾HRS

Chicken,BarleyandMushroomSoup

Thissoupischock-fullofsturdyrootvegetablesandwhole-grainbarley.Youcanuseanycombinationofdriedandfreshmushroomshere.Thesoupwillthickenasitsitsonthestove—thinitasneededwithmorebrothorwater.

1 ouncedriedshiitakemushrooms2 cupsboilingwater2 tablespoonsextra-virginoliveoil3 mediumleeks,whiteandlightgreenpartsonly,washedandcoarselychopped(seeTip)3 clovesgarlic,chopped2 mediumcarrots,chopped8 ouncesfreshshiitakemushrooms,stemsremoved,capscoarselychopped8 ounceswhitemushrooms,sliced1 teaspoonsaltCoarselygroundpeppertotaste

1 poundboneless,skinlesschickenthighs,trimmedandcutinto¼-inchpieces6 cupslow-sodiumchickenbroth½ cuppearlbarley1 tablespoonmincedfreshthymeor1teaspoondried1 teaspoonsherryvinegar

1.Soakdriedshiitakesinboilingwaterfor20minutes.Strainthroughafine-meshsieveandreservetheliquid.Squeezethemushroomstoremoveexcessliquid,thendice.2.Meanwhile,heatoilinalargepotovermediumheat.Addleeksandgarlic;cook,stirring,untilverysoft,about4minutes.Addcarrots,freshshiitakes,whitemushrooms,saltandpepper;cook,stirring,untilthevegetablesstarttosoften,3to4minutes.Addchickenandcook,stirring,untilitisnolongerpinkontheoutside,about4minutes.

3.Addbroth,barley,thyme,thereservedsoakingliquidandthechoppedsoakedmushrooms.Increaseheattohighandbringtoasimmer.Reduceheattomedium-low,partiallycoverandsimmeruntilthebarleyistender,about50minutes.Stirinvinegar.SERVES8:1¼CUPSEACH


LOW-CALORIE•HEART-HEALTHYACTIVE 1¼HRSTOTAL 1¾HRS

WinterVegetableSoupwithTurkishMeatballs

Thewarmingspicesinthesemeatballsmakethissoupperfectforsub-zeronights.

SOUP3 tablespoonsextra-virginoliveoil2 mediumleeks,whiteandpalegreenpartsonly,halvedlengthwise,rinsedandsliced(seeTip)3 mediumonions,coarselychopped5 clovesgarlic,chopped6 mediumcarrots,thinlysliced4 stalkscelery,thinlysliced3 mediumparsnips,peeledandthinlysliced

1½ teaspoonskoshersalt1 teaspoongroundpepper1 poundpotatoes,cutinto½-inchpieces

1½ cupscannedcrushedtomatoes1½ tablespoonschoppedfreshthyme8 cupslow-sodiumchickenbroth

MEATBALLS&GARNISH¼ cupextra-virginoliveoil,divided1 mediumonion,finelychopped1 scallion,finelychopped2 smallclovesgarlic,minced1 cupfinelychoppedfreshmint,divided¾ teaspoonkoshersalt¾ teaspoongroundpepper¾ teaspoongroundcinnamon,divided¾ teaspoongroundcumin,divided

1¼ poundsleangroundbeefand/orlamb¾ cupwhole-wheatpankobreadcrumbs1 largeeggplus1largeeggwhite,beaten

1½ cupswhole-milkGreekyogurt

1.Topreparesoup:Heat3tablespoonsoilinalargestockpotovermediumheat.Addleeks,3onionsand5garliccloves;cook,stirringoccasionally,untilsoftbutnotbrown,about10minutes.Addcarrots,celery,parsnips,1½teaspoonssaltand1teaspoonpepper;cook,stirringoccasionally,for3minutes.Stirinpotatoes.Increaseheattohighandaddtomatoesandthyme;cook,stirringoccasionally,for2minutes.Addbrothandbringtoaboil.Reduceheat,partiallycoverandsimmerfor20minutes.2.Meanwhile,preparemeatballs:Heat2tablespoonsoilinalargeskilletovermediumheat.Addonion,scallionandgarlic;cook,stirring,for5minutes.Add2tablespoonsmint,salt,pepperand½teaspooneachcinnamonandcumin;cook,stirring,for1minute.Scrapeintoalargebowlandletcoolslightly.Washanddrythepan.3.Addbeef(and/orlamb),panko,eggs,2tablespoonsmintandtheremaining¼teaspooneachcinnamonandcumintotheonionmixture;mix.Usingagenerous1tablespoon,forminto28meatballs.4.Heat1tablespoonoilinthepanovermedium-highheat.Reduceheattomediumandaddhalfthemeatballs.Cook,turningoccasionally,untilbrownedonallsidesbutnotcookedthrough,6to8minutes.Transfertothesoup.Repeatwithremaining1tablespoonoilandmeatballs.Simmersoupuntilmeatballsarecookedthrough,about15minutes.Servethesouptoppedwithyogurtandremaining¾cupmint.SERVES14:1½CUPSEACH

Calories296|Fat14g(sat4g)|Cholesterol43mg|Carbs27g|Totalsugars7g(added0g)|Protein17g|Fiber5g|Sodium485mg|Potassium791mg.Nutritionbonus:VitaminA(102%dailyvalue)|VitaminC(28%dv)|Iron(22%dv)|VitaminB12(21%dv).

WinterVegetableSoupwithTurkishMeatballs

SoupsbytheFormula

Thereisnofoodthatismoreadaptablethansoup.Itsveryessenceisamalgamation—adeliciousjumblingupofvariousvegetables,proteins,herbsandseasonings.Theseformulasforthreefavorites—chickensoup,chowderandpureedvegetablesoup—letyoulearnthebasicstepsandthencustomizeyoursoupexactlytoyourliking.

ChangeableChickenSoupchooseachowderPureedVegetableSoup

ClassicChickenSoup

LOW-CALORIEACTIVE 40MINTOTAL 1HR

ChangeableChickenSoup

Everypotstartswithgarlic,onions,bone-inchickenbreastandlow-sodiumbroth.Fromthere,makeityourownwithseasonings,vegetables,grainsand/orbeans.(Variations:ChickenSoup5Ways.)

1.LAYTHEBASEHeat2Tbsp.extra-virginoliveoilinalargepotovermediumheat;add1cupchoppedonionand2mincedgarliccloves.Cook,stirring,untilsoftened,2to3minutes.Add2to4tsp.seasoningstotal(seebelow).Cook,stirring,1to2minutesmore.TEXTMISSING

2.HACK“HOMEMADE”BROTHSavetimebyusingboxedorcannedbroth.Makeittastehomemadebycookingthechickenforthesoupinthebrothbeforeaddingotheringredients.Pour8cupslow-sodiumchickenbrothintothepotwiththeseasonings.Add2lb.bone-inchickenbreasts(withoutskin);simmeruntilcookedthrough(165°Fonaninstant-readthermometer),20to22minutes.Whileitcooks,skimanyfoamfromthesurfacetokeepthebrothclear.Transferthechickentoacleancuttingboardtocool,thenshredintobite-sizepieces.

3.LOADITWITHVEGETABLESAdd6to8cupsvegetables(freshorfrozen,thawed)tothebrothafteryoutakeoutthechicken.Returntoasimmer;cookuntilthevegetablesaretender,4to10minutes.TEXTMISSING

4.BUMPUPFIBERAdd3cupscookedpasta,wholegrainsor1½cupscookedbeans(orone15-oz.canbeans,rinsed)tothepot.Stirinthechicken,1¼tsp.saltand½tsp.pepper.Cookuntilheatedthrough.TEXTMISSING

5.GOFORBIGFLAVORJustbeforeserving,addonemorelayerwithaflavorburst—itcanbesomethingassimpleasparsleyorlimejuice.Foramorecomplexfinish,stirinpestoorchilepaste.TEXTMISSING

►►MAKEAHEAD:Refrigerate(withoutpastaorgrains,ifusing,andwithoutflavorburst),forupto3days.Toserve,stirinpastaorgrainsandreheat,thenstirinflavorburst.SERVES8:1½CUPSEACH


chooseachowder

We’vesimmeredourfavoritetechniqueformakingcreamy,comfortingchowderinto5simplesteps.Everypotstartswithonion,celery,flour,broth,andmilk.Chooseherbs,spices,vegetables,proteinsandgarnishestocreateyourownvariation.(SeevariationsChowder5Ways.)

1.LAYTHEBASEThebestchowdersstartwithacombinationofaromaticvegetablescookedinoiltobringouttheirflavor.Tostart,heat3tablespoonsextra-virginoliveoilinalargepotovermediumheat;add1cupeachdicedonionandcelery.Cook,stirringfrequently,untilsoftenedandbeginningtobrown,3to6minutes.Sprinkle½cupflour,¼teaspoonsaltand¼teaspoonto1tablespoonseasoningsoverthevegetablesandcook,stirring,for1minutemore.•bayleaf•chilipowder•cumin•drymustard•marjoram•OldBay•oregano•pepper•thyme•Worcestershiresauce2.ADDBROTHSavetimebyusingboxedorcannedbroth.Pour4cupsbrothorstockand1cupwholemilkintothepot.Bringtoagentleboil,stirringconstantly.

•reduced-orlow-sodiumchickenbroth•reduced-sodiumvegetablebroth•“no-chicken”broth•fishorseafoodstock•clamjuice

3.LOADITWITHVEGETABLESAdd3to6cupsvegetablestothepotandbringjusttoasimmer.Simmer,uncovered,stirringoccasionally,untilthevegetablesaretender,12to15minutes.

CHOPPED•broccoli•carrots•cauliflower•greenbeans•peppers•potatoes•yellowsquashorzucchini•sweetpotatoesWHOLE•cornkernels•peas

4.PUMPUPTHEPROTEINDependingonthevariationyou’remaking,addoneofthefollowingafterthevegetablesaretenderandsimmer,stirringfrequently,untilcookedand/orheatedthrough,2to6minutes.•1lb.boneless,skinlesschickenbreastorcod,cutinto1-inchpieces•1cupshreddedCheddarcheese•16oz.choppedfreshclams(liquidreserved)•¾cupdicedhamsteak•2cans(15oz.)blackbeans,rinsed5.GARNISHITTopwiththegarnishesofyourchoice.

•dicedonionortomato•crumbledcookedbacon•shreddedcheese•freshherbsorscallions•toastednutsorseeds•limewedges►►MAKEAHEAD:Refrigerateforupto3days.Toserve,slowlyreheatovermedium-lowormicrowaveonMedium.

SERVES6:ABOUT1½CUPSEACH

AlaskanCodChowder

LOW-CALORIE•GLUTEN-FREEACTIVE 35-45MINTOTAL 35-50MIN

PureedVegetableSoup

Toomanycarrots?Broccolistartingtosoften?Wanttocelebratethefirstspringpeas?Turnthemintoasilky-smoothsoup.Theyallshinehereand,onceyoumasterthiseasymethod,youcanuseitforanyvegetableyoulike—trycauliflower,butternutsquash,parsnipsorceleryroot.Servethesewhipped-upsoupsasstartersorenjoyonewithasaladandcrustybreadforasimplemeal.

1.LAYTHEBASEThebestsoupsstartwithacombinationofaromaticvegetablescookedinoiltobringouttheirflavor.Thedifferencehereisthatweaddsomebuttertooforextraflavor.Tostart,heat1Tbsp.eachbutterandoliveoilinalargepotovermediumheatuntilthebuttermelts.Add1choppedmediumonionand1choppedcelerystalk.Cook,stirringoccasionally,untilsoftened,4to6minutes.Add2choppedgarlicclovesand1tsp.choppedfreshthymeorparsleyandcook,stirring,untilfragrant,about10seconds.

2.CHOOSEYOURVEGETABLEYoucanpickalmostanythinghere.Keepallthepiecesthesamesizesotheycookevenly.Addthevegetablestothepotandthenpourintheliquid:4cupslow-sodiumchickenbrothdilutedwithsomewatertokeepthesodiumincheck.(Wateramountsarelistedwiththecombinations,opposite.)•peeledpotatoes,rutabaga,sweetpotatoes,squashorturnips•broccoliorcauliflower•carrots

•peasorasparagus

3.COOKUNTILTENDERBringthesouptoalivelysimmeroverhighheat.Reduceheattomaintainalivelysimmerandcookuntilthevegetablesareverytender(seecookingtimes,opposite).

4.MAKEITSMOOTHPureethesoupwithanimmersionblenderorinbatchesinablenderuntilsmooth.(Usecautionwhenblendinghotliquids.)Stirin½cup

half-and-halfforalittleextrarichness,ifdesired(seeTip),and½tsp.saltandpeppertotaste.

►►MAKEAHEAD:Refrigerateforupto4daysorfreezeforupto3months.

SERVES8:ABOUT1CUPEACH ADDINGASPLASHOFHALF-AND-HALFADDSRICHNESSTOTHESECREAMYSOUPS,BUTWITHOUTIT,THEFLAVOROFTHEFEATUREDVEGETABLEISMOREINTENSE.

TopItOff

Thinkofwhatthecherrydoesforasundae—itaddsabitofflavorandadashofgoodlooks.Beforeyoudipyourspoonintoyourbowlofsoup,sprinkle,drizzle,swirlorsqueezealittleextrabeautyontopwithcreativetoppers.

Here’ssomeinspiration,butreally,theseideasarejustajumping-offpoint—anythinggoes!

SPRINKLESCHOPPEDHERBS,SUCHASCHIVES,CILANTRO,DILLORPARSLEYDUSTINGOFSPICE,SUCHASCUMIN,CURRY,PAPRIKAORWHITEPEPPERLEMON,LIMEORORANGEZESTSHAVED,CRUMBLEDORGRATEDCHEESE,SUCHASFETA,PARMESANORPECORINOMOREVEGGIES!

ThinlyslicedradishorcucumberJuliennedcarrot,cabbageorjicamaChoppedtomato

Cornorpeas

SWIRLS&DOLLOPSPLAINYOGURT,SOURCREAMORCRÈMEFRAÎCHEPESTO,SALSA,GREMOLATAORCAPONATAAIOLIORTZATZIKI

Extra-virginoliveoil,sesameoil,nutoiloranyflavoredoil,suchastruffleHotsauce,suchasTexasPeteorSrirachaHoisinsauce,fishsauceorsoysauceVinegar,suchassherryorred-wineLemon,limeororangejuiceCrunchiesCroutonsortoastedfreshbreadcrumbsCrumbledtortillachipsorcrackersToastednuts,suchasalmonds,pistachiosorhazelnutsToastedpumpkinorsunflowerseedsToastedcoconut

Slow-CookerChickenStock

RESOURCES

Therearesomeuniversallyhelpfulthingstoknowaboutsoup-making:howtomakebroth,whatingredientstoalwayskeeponhandinyourpantryandtipsforthebestwaytofreezesoupsallrankupthereasreallygoodtoknow.Thischaptergatherstogethersomeofthebesttricksofthesoup-makingtradethatyou’llreturntooverandover.

Stock(orBroth)Up!HomemadeRoastedChickenStockSlow-CookerChickenStockRoastedVegetableStockGardenVegetableBrothBeefStock

BeefBoneBrothFishStock

Stock(orBroth)Up!

Brothformsthebaseofmostsoups.Wecallforchicken,vegetableand“no-chicken”(avegetarianonethattasteslikechicken)mostfrequentlybecausethey’resoversatile.Beef,mushroomandseafoodbrothsarereservedforsoupsthatbenefitfromtheirstrongerflavors.Inourrecipesweassumemanyofyouwillusestore-boughtbroth.Thereforeintheingredientlistswespecifywhichbrothtolookforatthestore.We’vetestedtheserecipeswiththatbrothandournutritionanalysisreflectsthatchoice.Allthatsaid,weknowsomeofyouwillwanttousehomemade(it’sdelicious!)andwewhole-heartedlyencouragethat.Theserecipeswillallworkwithhomemadebroth,thoughyoumayhavetoadjusttheaddedsaltaccordingly.(SeeDanDuane’sessayAnOdetoHomemadeStockifyouwantalittleinspirationtostartabatchofstock.)Tokeepallthebroth(andstock!)terminologyandlabelingstraight,here’salittleprimer:Brothvs.stock:whichisit?Weusethesetermsinterchangeably.Andyou’llfindthemusedthatwayonpackagingaswell.However,ifyouwanttogetserious,here’showmanyexpertsdefinethem:stockandbrothbothcontainabaseofvegetables(carrots,celery,onions),herbsandwaterbut“stock”ismadewithbonesand“broth”withmeatandnobones.Asastocksimmers,collageninthebones,cartilageandconnectivetissuesbreaksdown,releasinggelatinandgivingthestockamoreviscoustexture,especiallywhenit’scooled.

Well,thenwhattheheckisbonebroth?Tomaketheterminologysituationevenmoreconfusing,bonebrothhascomeonthescene.It’smadebysimmeringbones,alongwithvegetablesandherbs,inwater—soit’sbasicallystock.Likestock,ithasabitmorebodythanbroth.Thesodiumlevelinstore-boughtbonebrothsvaries,soreadthelabels.

What’supwithbouillonpaste?Greattokeeponhandforsoupmaking,bouillonpastehasaspoonableconsistencythatmakesiteasytoportionjusttheamountyouneed.Tokeepsodiumincheck,optforreduced-sodiumofferings.

Whichonetastesbest?

Whichonetastesbest?Themostimportantthingistofindabrothorstockthatpleasesyourpalate.Ifyou’reinclined,trytastingafewsidebyside.You’llbesurprisedathowdifferenttheytaste!Moststore-boughtbrothishighinsodium,deliveringcloseto1,000mgpercup.(Therecommendeddailycapformostadultsis2,300mg.)Lookforbrandswithlesssodiumthathavethesetermsonthelabel:▪Reduced-sodium(averaging500mg/cup)▪No-salt-added(averaging200mg/cup)▪Low-sodium(140mgorless/cup)Somebrandsarelowerinsodium,butnotlabeledassuch—checkthenutritionpaneltocompare.Andremember,youcanalwaysaddmoresaltifyouwant.

Gotextrabroth?Extrabrothwillkeepinthefridgeforatleastaweekandfor6monthsormoreinthefreezer.Herearesomewaystouseitup.▪Useinsteadofwatertocookwholegrains,suchasbrownrice,quinoaor

barley.▪Moistenleftoversbeforereheatingorusetomakeasavorybreadpudding.▪Swapforwaterwhensteamingvegetables.▪Mashintopotatoesinsteadofcream.▪Deglazeyourpans—i.e.,scrapeupthebrownedbits—withbrothinsteadof

wine.▪Makegravy.Combinebrothwithflourorcornstarch,thenwhiskitintoyour

pandrippings.

GLUTEN-FREEACTIVE 15MINTOTAL 3½HRS

HomemadeRoastedChickenStock

Thisstockrecipestartswithtwoleftoverroastedchickencarcasses.Ifyoudon’thavetworeadyatonce,freezeoneandsaveituntilyouroastanotherchicken.Simmeringtheboneswithherbsandveggiesmakesavirtuallysodium-andcalorie-freebroththathasadeep,deliciousflavor.

EQUIPMENT:STOCKPOT

2 roastedchickencarcasses(meatremoved)1 cupchoppedonion¾ cupchoppedcarrot¾ cupchoppedcelery6 clovesgarlic6 sprigsfreshparsley3 sprigsfreshthyme1 bayleaf

10 wholeblackpeppercorns12 cupswater

1.Placecarcassesinastockpot.Addonion,carrot,celery,garlic,parsley,thyme,bayleafandpeppercorns.Addwater;bringtoaboil.Reduceheattomaintainagentlesimmer;cook,uncovered,for3hours.2.Removefromheatandletstand30minutes.Strainthestockthroughafine-meshsieveintoalargebowl;discardthesolids.Ifyouhavemorethanabout5cupsofstock,transferitbacktothepotandcontinuesimmeringuntilreducedto5cups.

►►MAKEAHEAD:Refrigerateforupto1weekorfreezeforupto3months.MAKES:5CUPS

Analysisnote:Afterstraining,stockhasnegligiblecalories,nutrientsandsodium.

Forthecleareststock,useaneggwhitetocoagulateandtrapfineparticlesintheliquid.Afterstrainingthestockthefirsttime,lightlybeataneggwhitewith¼cupcoldwaterandstirintothestock.Bringtoaboil,thenremovefromheatandletstand5minutes.Strainitagainthroughacheesecloth-linedsievetoremovetheeggwhiteandremainingparticles.

GLUTEN-FREEACTIVE 5MINTOTAL 4HRS5MIN(HIGH)

Slow-CookerChickenStock

Thisstockcallsforwholechickenlegquarters,soit’sagoodonetomakeifyoudon’thavealeftoverchickencarcass.Allittakesis5minutesofpreptimeandyouget10cupsofflavorfulbroth.(Photo)

EQUIPMENT:6-QUARTSLOWCOOKER

1 mediumcarrot,cutinto1-inchpieces1 stalkcelery,cutinto1-inchpieces1 smallonion,cutinto1-inchpieces4 poundsskinlesschickenlegquarters6 sprigsfreshparsley2 sprigsfreshthyme1 bayleaf1 clovegarlic,crushed

20 wholeblackpeppercorns9 cupswater

1.Combinecarrot,celery,onion,chicken,parsley,thyme,bayleaf,garlicandpeppercornsina6-quartslowcooker.Addwater.2.CoverandcookonHighfor4hours.Strainandletcooltoroomtemperature.

►►MAKEAHEAD:Refrigerateforupto1weekorfreezeforupto3months.MAKES:ABOUT10CUPS


VEGETARIAN•GLUTEN-FREEACTIVE 30MINTOTAL 3HRS

RoastedVegetableStock

Roastingthevegetablesalongwithasmearoftomatopasteyieldsanextra-flavorfultakeonvegtablebroth.

EQUIPMENT:2LARGEROASTINGPANS,STOCKPOT

6 largecarrots,cutinto1-inchpieces5 largeonions,cutinto1-inchpieces1 bulbfennel,coredandcutinto1-inchpieces2 tablespoonscanolaoil2 tablespoonstomatopaste1 cupwhitewine,divided

20 cupswater4 stalkscelery,cutinto1-inchpieces½ bunchparsley(about10sprigs)½ bunchthyme(about8sprigs)12 wholeblackpeppercorns6 clovesgarlic,crushedandpeeled4 bayleaves

1.Preheatovento425°F.2.Combinecarrots,onionsandfennelinalargeroastingpan.Tosswithoil.Transferhalfthevegetablestoasecondroastingpan.Roastthevegetablesfor45minutes,stirringevery15minutesandswitchingthepositionofthepanseachtimeyoustir.3.Inonepan,pushthevegetablestoonesideandspreadtomatopasteintheotherside.Continueroasting(bothpans)untilthetomatopastebeginstoblacken,15minutesmore.

4.Transfertheroastedvegetablestoalargestockpot.Pour½cupwineintoeachroastingpanandbringtoaboilovermedium-highheat.Cook,scrapingupanybrownedbits,for1to2minutes.Addthecontentsoftheroastingpanstothestockpot,alongwithwater,celery,parsley,thyme,peppercorns,garlicandbayleaves.Coverandbringtoasimmer.Uncoverandsimmerfor1hourwithoutstirring,adjustingheatasnecessarytomaintainthesimmer(ifthestockboilsitwillbecomecloudy).5.Strainthestockthroughacolander,pressingonthesolidstoremoveallliquid.Discardthesolids.Letthestockcoolbeforestoring.



There’snoneedtopeelthecarrotsbeforeroasting—infact,theskinaddsflavorandcolortothestock—butdogivethemagoodscrubbingwithasturdyvegetablebrushundercoolrunningwater.

VEGETARIAN•GLUTEN-FREEACTIVE 30MINTOTAL 1½HRS

GardenVegetableBroth

Thisbasicvegetablebrothismadewithfreshvegetables(asopposedtoroasted)andhasabright,freshtaste.Useavarietyofvegetables,dependingonwhatyouhave.Youcanalsousecut-upcorncobsorfrozenvegetables.Ifaddingstronglyflavoredvegetablestothemix,suchasbroccoli,Brusselssprouts,cabbageandcauliflower,useonlyasmallamount.

EQUIPMENT:STOCKPOT

4 mediumcarrotsand/orparsnips,scrubbedandsliced3 mediumonionsor4leeks(whiteandlightgreenpartsonly),coarselychopped3 stalkscelery,chopped2 cupsmixedcoarselychoppedvegetables,suchasmushrooms,sweetpotatoes,greenbeans,

fennel,bellpepperand/orzucchini3 clovesgarlic,smashed½ cupmixedfreshherbs,suchasparsley,oregano,chives,basil,sageand/ortarragon3 sprigsfreshthymeor2teaspoonsdried2 bayleaves1 teaspoonsalt½ teaspoonwholeblackpeppercorns16 cupswater

1.Combinecarrotsand/orparsnips,onions(orleeks),celery,mixedvegetables,garlic,mixedherbs,thyme,bayleaves,saltandpeppercornsinastockpot.Addwater.Bringtoaboiloverhighheat.Reduceheattomaintainasimmerandcook,uncovered,untilthevegetablesaresoftandthestockisdeeperincolor,1to1½hours.2.Lineacolanderwith2layersofcheesecloth.Strainthestockanddiscardthesolids.Letcoolbeforestoring.



GLUTEN-FREEACTIVE 30MINTOTAL 5¾HRS

BeefStock

Thisstockusesbothbeefandvealbones.Thevealbonesmakeitparticularlyrichandgelatinous.Ifyoudon’thavethem,substituteanequalamountofbeefbones.Thestepofroastingthebones,whichimpartsfullerflavor,maybeomittediftimeisshort.

EQUIPMENT:LARGEROASTINGPAN,STOCKPOT

3 poundsassortedbeefbones(shin,shank,shortribsormarrowbones)4 poundsvealbones

20 cupscoldwater2 largeonions,leftwhole6 wholecloves5 carrots,leftwhole2 stalkscelery,leftwhole1 leek,whitepartonly,rinsedthoroughly(seeTip)1 largeheadgarlic,unpeeled5 sprigsfreshparsley3 sprigsfreshthymeor½teaspoondried1 bayleaf

1.Preheatovento375°F.Placebeefandvealbonesinalargeroastingpan.Roastuntilgolden,40minutes.2.Placetheroastedbonesinalargestockpotwithwater.Bringtoaboil,skimfoamandreduceheattolow.Studeachonionwith3cloves.Addtheonions,carrots,celery,leek,garlic,parsley,thymeandbayleaftothepot.Simmer,uncovered,for5hours.3.Strainthroughafinesieve.Skimfat,ifusingimmediately,orrefrigerateovernightandremovesolidifiedfat.



Marrowbonesmaymakeyourstockalittlecloudy,buttheunctuousflavorisworthit.

ANODETOHOMEMADESTOCK

ByDanielDuane

MyenduringloveaffairwithsoupstockbeganatChristmastimein2005,whenmymotheraskedmetomakedinnerfor24membersofourextendedfamily.IhappenedtobehookedonacookbookbyThomasKellercalledBouchon—acollectionofrecipesfromhisFrenchbistrointheNapaValley—soIpickedarecipecalledBraisedBeefwithRedWine,orBoeufBourguignon.LikemostKellerrecipes,itrequiredthepreparationofmultiplesubrecipeslocatedondifferentpagesofthebook,includingoneforvealstock.

Ihadnevermadeanystockotherthanbasicchicken,soIdutifullyflippedtopage318andmadeashoppinglistthatincluded10poundsofvealbones,twocalves’feet,16ouncesoftomatopaste,apoundofleeks,twoSpanishonions,twoheadsofgarlicandapoundoftomatoes.Ittookafewphonecallstolocatevealbonesandcalves’feet,butIfinallygotthegoodsand,backhome,settledintoanastonishinglyinvolvedprocessthatbeganwithfirstputtingthebonesandfeetintoagiantpotwithlotsofcoldwater,bringingitallslowlytoasimmeroverthecourseofanhour,pouringoffallthatwaterandreplacingitwithfresh,cleanwater,bringingthatwaterslowlytoasimmeroverthecourseofanhour,thenaddingalltheotheringredientsandsimmeringforanother4hourswhileskimmingconstantly.

Iwon’tboreyouwiththedetailsoftheactualbraised-beefrecipe,excepttosaythatitinvolvedmanymorehoursofworkandanentirebottleofredwine,andthat,onChristmasDayinmymother’skitchen,asourfamilywaitedinthediningroom,itfilledexactly24soupbowlswithfalling-apart-tendershortrib,brightlycoloredbabyonionsandcarrots,andacleardarkbroth.HavingforgottenthatIwasguestnumber25,Isentoutthelastofthosebowlswiththehorrifiedrealizationthatnothingremainedbutasinglecupofthatbrothinmybigstockpot.SoIpouredthehotbrownliquidintoamugand,hidinginacornertoprotectmyauntsandunclesfromtheworrythatIwasgoingwithout,Ibegantodrink.

AnybodywhohasevertastedaclassicallypreparedBourguignon,orevenjustareal-dealFrenchvealstockproperlyseasoned,knowsthesoul-meltingsatisfactionthatshiveredthroughmybeingthatevening,asmytongueandmouthrecognizedamysteriouslyprofoundnourishment.ForgivemewhenItellyouthatitfeltlikearevelationofineluctabletruthabouthuman

physiology—sortoflikewhathappenstolongtimevegetarianswhentheyeatbacon.

Intheyearssince,stock-makinghasbecomepartofmydomesticroutine,apleasurablechorethat,liketidyingup,feelsvitaltomywell-being.Therehavebeentimesofexcess,tobesure,liketheyearswhenItooktobuyingwholelambsandpigsfromlocalfarmers,butcheringthemonmykitchentableandturningtheirskeletons—plusentirepigs’heads—intogallonsupongallonsoflambandporkstock,forthelaterpreparationofendlesssoupsandstews.Therehavebeentimesofmisguidedobsession,too,likemypursuitoftheultimateramenstock—inspiredbyDavidChang’sMomofukucookbook—andmyconclusionthatseriousramenisoneofthosedishessoabsurdlytime-consuming,andsorelativelyinexpensivetobuypremade,thatsanitydictatesleavingittothepros.Therehaveevenbeentimesofdeliberateminimalism,whentheonlystockImadewasJapanesedashi,albeitwithrareseaweedsfromHokkaidoanddried/fermented/smokedbonitothatIshavedintofineflakeswithapurpose-builtJapanesetoolcalledakezuriki—allintheinterestofadeadlyseriousmisosoup.Mostofall,though,theenduringlessonofthatChristmasBourguignonhasbeentheunshakableknowledgethat,aslongasIhavegoodstockonhand,IcandeliverdeliciousnesstothepeopleIlove.

DANIELDUANEisalongtimecontributortoFood&Wine,andtheauthorofHowtoCookLikeaMan:AMemoirofCookbookObsession.

GLUTEN-FREEACTIVE 30MINTOTAL 8½HRS

BeefBoneBroth

Lookforsoupbones—includingnecks,shanks,knuckles,backsandmarrowbones—atthemeatdepartmentatyoursupermarket.(Youmayneedtoaskthebutcher.)Besuretoroastthebonesuntiltheybecomeverydarkbrownincolor(almostburntinsomeplaces)togiveyourbroththerichestflavoranddeepestcolor.Toremovethemostfat,refrigeratethebrothovernight.

EQUIPMENT:10-TO12-QUARTSTOCKPOT

4 poundsbeefsoupbones2 tablespoonsextra-virginoliveoil4 mediumcarrots,cutinto2-inchpieces4 stalkscelery(withleaves),cutinto3-inchpieces2 mediumonions,quartered2 mediumtomatoes,halved1 headgarlic,halvedcrosswise

16 cupscoldwater,divided2 tablespoonscidervinegar2 sprigsthyme2 bayleaves1 tablespoonwholeblackpeppercorns1 tablespoonkoshersalt

1.Arrangeracksinupperandlowerthirdsofoven;preheatto400°F.2.Placesoupbonesonarimmedbakingsheetanddrizzlewithoil.Roastonthebottomrackfor30minutes.3.Combinecarrots,celery,onions,tomatoesandgarliconasecondrimmedbakingsheet.Movethebonestotheupperrackandplacethevegetableson

thelowerrack.Roastuntilthebonesaredeepbrownandthevegetablesarestartingtobrowninspots,30to45minutesmore.4.Transferthebonesandvegetablestoa10-to12-quartstockpot.Add1cupwatertothebonepanandscrapeupanybrownedbitswithawoodenspoon;addtothepot.Addtheremaining15cupswater,vinegar,thyme,bayleaves,peppercornsandsalt.Coverandbringtoaboiloverhighheat.Reduceheattomaintainalowsimmerandcook,covered,for8hours.5.Removethebones(ifdesired,removeanymeatfromthebonesandsaveforanotheruse).Strainthebroththroughalargesieveintoalargebowl;discardthesolids.Skimfatfromthesurface,ifdesired.


Analysisnote:Afterstraining,brothhasnegligiblecalories,nutrientsandsodium.

Addingasplashofvinegartostockorbrothbeforeitstartssimmeringhelpstobreakdowncollageninthebones,whichreleasesmoregelatin.Theadditionalgelatinimprovesthebody,textureandflavorofthestock.

GLUTEN-FREEACTIVE 30MINTOTAL 1HR

FishStock

Fishstockissometimeshardtofindatthesupermarket.Besideslookingforshelf-stableones,scoutoutthefreezerforfrozenstockwithotherseafood.Ifyoumakethisone,you’llneedtoseekoutheadsandbonesatthefishcounterofyourgrocerystoreoratafishmarket.

EQUIPMENT:STOCKPOT

3 poundswhitefishheadsandbones2 cupsdrywhitewine2 onions,chopped2 leeks,whitepartsonly,cleanedandchopped(seeTip)2 stalkscelery,chopped2 clovesgarlic,crushed4 sprigsfreshparsley3 sprigsfreshthymeor½teaspoondried1 bayleaf

12-14 cupscoldwater

1.Rinsefishheadsandbonesincoolwaterandplaceinanonaluminumstockpot.Addwine,onions,leeks,celery,garlic,parsley,thymeandbayleaf.Addenoughcoldwatertocover.Bringjusttoaboil.Reduceheattolow,skimoffanyfoamandsimmer,uncovered,for30to35minutes,skimmingoccasionally.2.Strainstockthroughafinesieve.Letcoolbeforestoring.



Soup-makingPantryStaplesKeepingafewingredientsonhandmeansyoucanwhipupapotofsoupanytime.Seewhatwekeepstockedtohelpthrowtogetheramealwithoutleavingyourhouse.

PANTRYBROTH:LOW-SODIUMCHICKEN,BEEF,MUSHROOM,“NO-CHICKEN”AND/ORVEGETABLEDRIEDHERBSSPICES

CannedtomatoesTomatopasteReduced-sodiumsoysauceSalsaWhole-wheatpastaBrownriceBarley

Quinoa

Wildrice

Bulgur

FarroCannedordriedbeansShelf-stabletofuGarlic

Potatoes

Onions

Oliveoil

VinegarPeanutbutterRefrigeratorCelery

Carrots

Miso

HotsauceSesameoilNonfatorlow-fatmilkLemons&limesParmesancheeseYogurt

FREEZERBROCCOLI

Corn

EdamameLimabeansChoppedonionsPearlonionsPeas

SpinachStir-frymix

FreezerSmarts

Whenitcomestosavingfood,freezersareourbestfriends.Andifyouknowbeforeyoucookthatyou’regoingtofreeze,youmaywanttodothingsalittledifferently.Herearesomehandytipsandtrickstomakesureyourfrozensouptastesasdeliciousasthedayitwasmade.

PORTIONITOUTTurnyourbigbatchofsoupintoconvenientgrab-and-gomealsbyfreezinginindividualservings.Usequart-sizefreezerbagsor4-cupfreezer-safeplasticorglasscontainerstoaccommodateacoupleofservingswhilegivingthesouproomtoexpandasitfreezes.

COOLITDOWNPuttinghotsoupdirectlyinthefreezercanthawyourfrozenfood.Placehotsouppotinanice-waterbathinyoursinkandstiroften.Tospeeduptheprocess,dividesoupintosmallerportionsbeforecooling.

SEPARATEGRAINSANDPASTAPastaandgrainssoakupliquidandsoftenabitastheyfreeze,soyoumaywanttoaddmorebrothbeforeserving.Ifyoulikethemaldente,cookandfreezepastaandgrainsseparatelyfromthesoup.

KEEPVEGETABLESALDENTECookvegetablesuntiljusttenderandstillabitcrisp.They’llbeperfectforyourbowlfordinnerandthey’llstayfirmwhenfrozenandreheated.

HOLDTHEDAIRYDairytendstoseparateandbecomegrainywhenfrozenandreheated.Leaveitoutofthesoupandwriteonthecontainerhowmuchtoaddafterreheatingsoyoudon’thavetorootaroundfortherecipelateron.

LABEL,LABEL,LABELFoodcandisappearintoafreezerlikeit’sintheBermudaTriangle.Tominimizethemystery,labelsoupswiththerecipename,thedateitwasmadeandreheatingandgarnishinginstructionssoyourememberwhereyouleftoff.

SAVETHEGARNISHLeavegarnishes,suchaschoppedfreshherbsornuts,offbeforefreezing.Whenfrozen,herbslosetheiroomphandnutslosetheircrunch.

Howtofollowaneatingwellrecipe

Oncewe’resuretherecipeworkswell,it’suptoyoutofollowtherecipe.It’simportanttokeepinmindafewsimpleguidelinesandtipsforhowtoreadourrecipes.

THEINGREDIENTLISTThecommamatters.Whenwecallforingredients,payattentiontowherethecommaisbecauseitcanhaveasignificanteffectonwhatwe’recallingfor.

Herearesomeexamples:▪“1poundchicken,trimmed”meanswearecallingfor1poundpurchasedchickenandthenyoutrimit.▪“1cupnuts,chopped”meanswearecallingfor1cupofnutsandthenyouchopthem.“1cupchoppednuts,”ontheotherhand,meansyoushouldchopyournutsandthenmeasureout1cupofthem.▪“1cupfrozencorn,thawed”meanswearecallingfor1cupoffrozencornandthenyouthawit.Ontheotherhand,“1cupthawedfrozencorn”meansthatyouthawfirstandthenmeasure.

Wordordermatterstoo.Theactionclosesttotheingredienthappensfirst:toget“1cupdicedpeeledpotato”(readingrighttoleft),you’llpeelthepotato,thendiceandmeasure.

Marketquantitiesversusmeasures.Weaimtomakeshoppingaseasyaspossible,soweusuallycallformarketquantitiesofingredientsratherthanmeasures.▪Forexample,amarketquantitywouldbe1smallonion,whileameasurewouldbe¾cupdicedonion.Whenwecallforameasureitistypicallybecausewethinkthatusingthespecifiedamountoftheingredientisimportanttotheoutcomeoftherecipe.

TIPSFORMEASURINGMeasuringaccuratelywhencookingandbakingisoneofthebestwaystoguaranteesuccessfulresultsinthekitchen.IntheEatingWellTestKitchen,weusefourtypesofstandardU.S.measuringtools:

DRYMEASURINGCUPS Metalorplasticmeasuringcups,usuallysoldinaset,thatareavailablein¼-,⅓-,½-,¾-and1-cupsizes.Dryingredients,suchasflourandgrains,shouldbemeasuredindrymeasuringcups.

LIQUIDMEASURINGCUPS Clearglassorplasticcupswithpourspoutsthatareavailablein1-,2-,4-and8-cupsizesandhavemeasurementsmarkedonthesideofthecup.Whenmeasuringliquids,placeaclearliquidmeasuringcuponalevelsurface.Pourintheliquid,thenverifythemeasurebylookingatitfromeyelevel,notfromabove.

MEASURINGSPOONS Smallspoonsin¼-,½-,1-teaspoonand1-tablespoonsizesdesignedtomeasuresmallquantitiesofdryorliquidingredients.Whenateaspoonortablespoonmeasureiscalledforinarecipe,wedon’tmeantheregularsilverwarespoonsyoueatwith.

KITCHENSCALE Althoughitisnotnecessarytohaveakitchenscaletomakeourrecipes,asmalldigitalscalethatcanmeasureuptoatleast5poundsisahandytooltohaveinthekitchentoensureaccuracy.

KNIFESKILLSHowyoucutingredientsisimportant;ithelpstodistributetheingredientthroughoutthedish(mincingorfinelychoppinggarlic,forexample),ensurethatingredientscookatthesametime(likecuttingcarrotsandpotatoesinto1-inchdice)orimprovetexture(athinlyslicedpieceofsmokedsalmon,forexample,ismoretemptingonyourbagelthanafatchunk).Payattentionto,butdon’tstressabout,theseterms.Yourcommonsensewillgoalongwayinhelpingasyoucook.

MINCE&FINELYCHOP “Mincing”isthefinestchopofall,lessthan⅛inch,achievedbycutting,thenrockingtheknifebackandforthacrosstheingredients,whilerotatingthebladearoundonthecuttingboard.“Finelychop”isalittlelargerthanmince.

CHOP&COARSELYCHOP Youwanttowindupwithabouta½-to1-inchpiecewhenyouchop,abitlargerwhenyou“coarselychop.”Theideaofchopping(unlikedicing)isthattheingredientsdon’thavetobeuniforminshape.

DICE&CUBE You’reaimingforuniformityofsizehere.Mostrecipesthatcallfora“dice”or“cube”willindicatethepreferredsizeforcookinginthetimeallotted(e.g.,“cutinto1-inchcubes”).Ignorethesemeasurementsandyouwillalterthecookingtime.

SLICE&THINLYSLICE “Slice”isajudgmentcall,butifyouinsistonageneralrule,thinkofaslicenothinnerthan¼inch.“Thinlyslice,”however,meansyouwillwanttocutthefoodasthinlyaspossible.Thiswillvarybyingredient:youcansliceanappletonear-transparentthinness,whichishardtodowithsteak.

SLICEDIAGONALLY Alsoknownasslicing“onthebias,”thisisjustlikeslicing,butinsteadofmakingaperpendicularcutyoucutonanangle.It’sanattractivewaytocutlongvegetables,suchasscallions,celeryandzucchini.Toslicediagonally,holdtheknifeata45-degreeangletothevegetableandthencutit.

CUTINTOJULIENNE Alsoknownasmatchstickcut:foodiscutintolongthinstrips.Togetamatchstick,firstslicethevegetableandthentrimtheedges

togetevenrectangles(about1to2incheslong).Thenstacktherectanglesandslicelengthwiseintomatchsticks.

HowwetestandANALYZERECIPES

AtEatingWellweaimtocreaterecipesthatworkperfectlyandtasteabsolutelydelicious.Theyalsoadheretoguidelinesforhealthfuleating.Tothatend,werigorouslytesteachrecipewepublish—andthenprovideaccuratenutritionalinformationsoyoucanmakeinformeddecisionsaboutwhatyoueat.Here’showwedoit.

HOWWETESTRECIPES▪Recipesaretestedonmultipletimesbydifferenttesters—bothhomecooksandculinaryschoolgraduates.▪Wetestongasandelectricstoves.▪Weuseavarietyoftoolsandtechniques.▪Testersshopmajorsupermarketstoresearchavailabilityofingredients.▪Testersmeasureactiveandtotaltimetoprepareeachrecipe.▪“Active”timeincludespreptime(thetimeittakestochop,dice,puree,mix,combine,etc.,beforecookingbegins),butitalsoincludesthetimespenttendingsomethingonthestovetop,intheovenoronthegrill—andgettingittothetable.Ifyoucan’twalkawayfromit,weconsideritactiveminutes.▪“Total”includesbothactiveandinactiveminutesandindicatestheentireamountoftimerequiredforeachrecipe,starttofinish.▪“MakeAhead”givesstorageinstructionstohelpyouplan.Ifparticular“Equipment”isneeded,wetellyouthatatthetopoftherecipe.

HOWWEANALYZERECIPES▪Allrecipesareanalyzedfornutritioncontentbyaregistereddietitian.▪Weanalyzeforcalories,totalfat,saturated(sat)fat,cholesterol,carbohydrate,totalsugars,addedsugars,protein,fiber,sodiumandpotassiumusingTheFoodProcessor®SQLNutritionAnalysisSoftwarefromESHAResearch,Salem,Oregon.▪Whenarecipegivesameasurementrangeofaningredient,weanalyzethefirstamount.▪Whenalternativeingredientsarelisted,weanalyzethefirstonesuggested.▪Garnishesandoptionalingredientsarenotincludedinanalyses.▪Wedonotincludetrimmingsormarinadethatisnotabsorbed.▪Recipesaretestedandanalyzedwithiodizedtablesaltunlessotherwiseindicated.▪Weestimatethatrinsingwithwaterreducesthesodiumincannedfoodsby35percent.(Readersonsodium-restricteddietscanreduceoreliminatethesaltinarecipe.)▪TohelppeopleeatinaccordancewiththeUSDA’sDietaryGuidelines,EatingWell’ssuggestedportionsgenerallyarebaseduponstandardservingsizes.Forexample,suggestedservingsformeat,poultryandfisharegenerally3to4ounces,cooked.Arecommendedportionofastarch,suchasriceorpotatoes,isgenerally½cup.▪Whenarecipeprovides20percentormoreoftheDailyValue(dv)ofanutrient,itislistedasanutritionbonus.ThesevaluesareFDAbenchmarksforadultseating2,000caloriesaday.

Formoreonournutritional-analysisprocess,visiteatingwell.com/go/guidelines.

http://eatingwell.com/go/guidelines

WhatOurDietaryTagsMeanTherecipesinthisbook(atleasttheonesthatdeserveit)aretaggedatthetopofthepageasLow-Calorieand/orHeart-Healthyand/orVegetarianand/orGluten-Free.(Forfulllistsofrecipesthatmeetthecriteria,seetheSpecial-InterestIndexes.)Low-Calorie

NutritionparametersforEatingWellrecipesarebasedona2,000-caloriediet,anintakelevelthatisappropriateforanaveragehealthypersonwhoistryingtomaintainahealthyweight.RecipesthatqualifyasLow-Calorieareconsistentwitha1,500-calorie-per-daydiet(indicatinga25percenttotalcaloriereductionperday),anintakelevelthatenablesmostpeopletoloseahealthy1to2poundsperweek.▪Entrees:Calories≤375perserving▪Combomeals:Calories≤575perserving▪Sidedishes:Calories≤200perservingHeart-HealthyToreceiveaHeart-Healthytag,recipesmustmeetthefollowingthresholdsperserving:▪Entrees:Saturatedfat≤2-4grams/Sodium≤360mg▪Combomeals:Saturatedfat≤4-6grams/Sodium≤600mg▪Sidedishes:Saturatedfat≤2grams/Sodium≤240mgRecommendationsarebasedontheguidelinesfortheAmericanHeartAssociation(AHA)Heart-Checkprogramandgeneralrecommendationsforreducedsaturatedfat(≤5-6%oftotalcalories)andreducedsodium(≤1,500mg/day).

VEGETARIANMeatless(i.e.,nomeat,poultryorseafood)orincludesmeatlessoptions(suchasasoupthatcallsforchickenbrothorvegetablebroth)andcontainsnoingredientsderivedfrommeat-basedproducts(e.g.,gelatin,animal-basedbroths,fishsauce,oystersauce).Theserecipesmaystillincludeeggs,eggproducts,butterandmilkorotherdairy-containingingredients.

GLUTEN-FREEDoesnotcontainwheat,barleyorryeoranyingredientthatcontainsorisderivedfromoneoftheseingredients(e.g.,triticale,spelt,kamut,wheatbran,durumflour,enrichedflour,semolina).Recipesmarkedasgluten-freecallfortamari(versussoysauce)andgluten-freeoats(insteadofregularoats).

Checkthelabelsofprocessedfoods,suchasbrothsandcondiments,tomakesuretheydon’tcontainhiddensourcesofgluten.

Index

A|B|C|D|E|F|G|H|I|J|K|L|M|N|O|P|Q|R|S|T|U|V|W|X|Y|Z

Aaccompaniments.SeetoppingsandaccompanimentsAlaskanCodChowder,photo,216AlbondigasSoup,Chipotle,64,photoalmondsandalmondmilk,inCucumber-AlmondGazpacho,photo,59AmazingPeaSoup,41andouillesausage,inPortugueseKale&RedBeanSoup,photo,141apples

Celeriac&AppleSoupwithBlueCheeseToasts,photo,21MulligatawnySoup,170,photo

artichokehearts,inBakedVegetableSoup,photo,53arugula

Arugula-ZucchiniVichyssoise,photo,87FragrantFishSoup,photo,154ItalianEgg-DropSoup,photo,159

AsiagoCheese&OreganoBreadsticks,187avocados

Chicken-CornTortillaSoup,photo,168CrabBisquewithAvocado,Tomato&CornRelish,155CubanBlackBeanSoup,photo,134GreenGazpacho,90,91MexicanCabbageSoup,photo,45SopaTarasca,142,photo

Bbacon

ClamChowder,217LoadedBakedPotatoSoup,104,photoOld-FashionedWinterVegetableChowder,150,photoSpringLimaBeanSoupwithCrispyBacon,132,photo

BakedPotatoSoup,Loaded,104,photoBakedVegetableSoup,photo,53bambooshoots,inShiitake&NoodleHot&SourSoup,photo,185barley

Bean&BarleySoup,photo,131Chicken,Barley&MushroomSoup,photo,205Norma’sMushroomBarleySoup,photo,63

BasicGreenSoup,76,photobasil

ChilledStrawberry-RhubarbSoup,19CreamyTomatoSoupwithTortellini,photo,111GardenVegetableBroth,228GreenGazpacho,photo,91ItalianBread&TomatoSoup,36,photoPaprika&RedPepperSoupwithPistachios,33Veggistrone,54,photo

BasqueChickenStew,169beansandlegumes.Seealsogreenbeans;peas,freshorfrozen

Bean&BarleySoup,photo,131Celery&ParmesanMinestrone,160,photoCubanBlackBeanSoup,photo,134Four-Bean&PumpkinChili,photo,137ItalianEgg-DropSoup,photo,159Lentil&RootVeggieSoup,174,photoMexicanCabbageSoup,photo,45MoroccanChicken&SweetPotatoSoup,213MoroccanLentilSoup,photo,177PestoChicken&CannelliniBeanSoup,212PortugueseKale&RedBeanSoup,photo,141Ribollita,50,photoSopaTarasca,142,photoSoupBeans,135SouthwesternVegetable&ChickenSoup,photo,163SouthwesternVegetableChowder,217SpanishChickpeaSoup,178,photoSpringLimaBeanSoupwithCrispyBacon,132,photoSwedishYellowSplitPeaSoupwithHam,photo,173TurkishChickpea&LambSoup,72,photoVeggistrone,54,photoVeryGreenLentilSoup,photo,79WhiteBean&VegetableSoup,128,photoWinterVegetableDal,138,photo

beansproutsFauxChickenPho,photo,photo,121Singapore-StyleChicken&NoodleSoup,photo,71

beefBeefBoneBroth,231BeefStock,229BorschtwithBeef,164,photoChipotleAlbondigasSoup,64,photoChunkyCheeseburgerSoup,photo,99Norma’sMushroomBarleySoup,photo,63PotRoastSoup,68,photoWinterVegetableSoupwithTurkishMeatballs,206,photo

beets,inBorschtwithBeef,164,photobellpeppers

BasqueChickenStew,169Chicken-CornTortillaSoup,photo,168CrabBisquewithAvocado,Tomato&CornRelish,155CubanBlackBeanSoup,photo,134Cucumber-AlmondGazpacho,photo,59GardenVegetableBroth,228GreenGazpacho,photo,91GrilledTomatoGazpacho,photo,32MoroccanChicken&SweetPotatoSoup,213Paprika&RedPepperSoupwithPistachios,33QuinoaMushroomSoup,198,photoQuinoaPeanutSoup(SopadeMani),146,photoSouthwesternVegetable&ChickenSoup,photo,163SouthwesternVegetableChowder,217Veggistrone,54,photo

Berger,Sara,essayby,62bison,inChipotleAlbondigasSoup,64,photoblackbeans

CubanBlackBeanSoup,photo,134Four-Bean&PumpkinChili,photo,137MexicanCabbageSoup,photo,45SouthwesternVegetable&ChickenSoup,photo,163SouthwesternVegetableChowder,217

BlueCheeseToasts,Celeriac&AppleSoupwith,photo,21bokchoy,inCoconutCurrywithButternutSquashNoodles,photo,photo,123BoneBroth,Beef,231BorschtwithBeef,164,photobread,soupscontaining

ChickenSoupwithPassatelli,photo,103CreamyRye&ButternutSquashSoup,22,photoCucumber-AlmondGazpacho,photo,59GreenGazpacho,photo,91GrilledTomatoGazpacho,photo,32ItalianBread&TomatoSoup,36,photoSmokedGouda-BroccoliSoup,photo,39

bread-basedtoppingsandaccompanimentsBlueCheeseToasts,photo,21Breadsticks,Hacked,186–87CheeseToasts,182,photoCheeseToasts6Ways,92–93croutons,81,photo,197

broccoliBroccoli-Cheddar-ChickenChowder,216BroccoliSoup,219GreenEggs&HamSoup,photo,107SmokedGouda-BroccoliSoup,photo,39ThaiCoconutCurrySoup,60,photo

VeryGreenLentilSoup,photo,79broccolini

PestoChicken&CannelliniBeanSoup,212Shrimp&ChineseChiveWontonSoup,26,photo

brothsandstocksabout,224BeefBoneBroth,231BeefStock,229toclarify,225FishStock,232GardenVegetableBroth,228tohack“homemade”chickenbroth,211HomemadeRoastedChickenStock,224,225RoastedVegetableStock,227Slow-CookerChickenStock,photo,226vinegarin,231

bulgur,inTurkishChickpea&LambSoup,72,photobuttermilk,inPaprika&RedPepperSoupwithPistachios,33butternutsquash.Seewintersquash

Ccabbage

BorschtwithBeef,164,photoJapaneseChickenNoodleSoup,212Kielbasa&CabbageSoup,photo,67MexicanCabbageSoup,photo,45Ribollita,50,photoShiitake&NoodleHot&SourSoup,photo,185Shrimp&KimchiNoodleSoup,photo,photo,118SichuanRamenwithCabbage&Tofu,photo,photo,124SpanishChickpeaSoup,178,photoTofu&VegetableSoup,photo,149Veggistrone,54,photo

CaldoTlalpeño(MexicanChickenSoup),42,photocannellinibeans

Bean&BarleySoup,photo,131Celery&ParmesanMinestrone,160,photoPestoChicken&CannelliniBeanSoup,212Ribollita,50,photoWhiteBean&VegetableSoup,128,photo

carrotsBeefBoneBroth,231BeefStock,229BorschtwithBeef,164,photoCaldoTlalpeño(MexicanChickenSoup),42,photoCarrotSoup,219Celery&ParmesanMinestrone,160,photo

ChickenPotpieSoupwithTaterTotTopping,photo,96ChickenSoupwithPassatelli,photo,103ChipotleAlbondigasSoup,64,photoClassicChickenSoup,213Four-Bean&PumpkinChili,photo,137FragrantFishSoup,photo,154GardenVegetableBroth,228HomemadeRoastedChickenStock,225JapaneseChickenNoodleSoup,212Kielbasa&CabbageSoup,photo,67Lamb&RootVegetableStewwithGremolata,photo,181Lentil&RootVeggieSoup,174,photoMatzoBallSoupwithFreshDill,202,photoMexicanCabbageSoup,photo,45MoroccanLentilSoup,photo,177MulligatawnySoup,170,photoNorma’sMushroomBarleySoup,photo,63Old-FashionedWinterVegetableChowder,150,photoOrange&Saffron-ScentedMusselSoup,photo,153PortugueseKale&RedBeanSoup,photo,141PotRoastSoup,68,photoQuinoaMushroomSoup,198,photoQuinoaPeanutSoup(SopadeMani),146,photoRibollita,50,photoRoastedCauliflower&PotatoCurrySoup,photo,49RoastedVegetableStock,227Shiitake&NoodleHot&SourSoup,photo,185Slow-CookerChickenStock,photo,226SpanishChickpeaSoup,178,photoSpicyRamenwithMushrooms&Spinach,photo,photo,119SwedishYellowSplitPeaSoupwithHam,photo,173TurkishChickpea&LambSoup,72,photoVeggistrone,54,photoWhiteBean&VegetableSoup,128,photoWinterVegetableSoupwithTurkishMeatballs,206,photo

cauliflowerGreenEggs&HamSoup,photo,107MoroccanLentilSoup,photo,177RoastedCauliflower&PotatoCurrySoup,photo,49RoastedCauliflowerSoupwithParsley-ChiveSwirl,photo,193Veggistrone,54,photoWinterVegetableDal,138,photo

celeriacCeleriac&AppleSoupwithBlueCheeseToasts,photo,21Lentil&RootVeggieSoup,174,photo

celeryBakedVegetableSoup,photo,53

BeefBoneBroth,231BeefStock,229BorschtwithBeef,164,photoCelery&ParmesanMinestrone,160,photoChickenPotpieSoupwithTaterTotTopping,photo,96ChickenSoupwithPassatelli,photo,103ChunkyCheeseburgerSoup,photo,99ClassicChickenSoup,213FishStock,232GardenVegetableBroth,228HomemadeRoastedChickenStock,225Kielbasa&CabbageSoup,photo,67Lentil&RootVeggieSoup,174,photoMarylandOysterStew,photo,18MatzoBallSoupwithFreshDill,202,photoMexicanCabbageSoup,photo,45MulligatawnySoup,170,photoOld-FashionedWinterVegetableChowder,150,photoQuinoaMushroomSoup,198,photoRibollita,50,photoRoastedVegetableStock,227Slow-CookerChickenStock,photo,226SpanishChickpeaSoup,178,photoSpicyButternutSquashSoup,photo,40SpringLimaBeanSoupwithCrispyBacon,132,photoSwedishYellowSplitPeaSoupwithHam,photo,173TomatoSoup,photo,35Veggistrone,54,photoWildMushroomSoup,photo,29WinterVegetableSoupwithTurkishMeatballs,206,photo

chardBasicGreenSoup,76,photoChipotleAlbondigasSoup,64,photoRibollita,50,photoSouthwesternVegetable&ChickenSoup,photo,163VeryGreenLentilSoup,photo,79

chayotesquash,inCaldoTlalpeño(MexicanChickenSoup),42,photoCheddarcheese

Broccoli-Cheddar-ChickenChowder,216Chicken-CornTortillaSoup,photo,168ChickenEnchiladaSoup,112,photoChunkyCheeseburgerSoup,photo,99LoadedBakedPotatoSoup,104,photoOld-FashionedWinterVegetableChowder,150,photoSquish-SquashMac&CheeseSoup,108,photoTomato&CheddarCheeseToast,93

cheese.Seealsospecifictypesofcheese

AsiagoCheese&OreganoBreadsticks,187BakedVegetableSoup,photo,53Bean&BarleySoup,photo,131Broccoli-Cheddar-ChickenChowder,216Celeriac&AppleSoupwithBlueCheeseToasts,photo,21Celery&ParmesanMinestrone,160,photoCheeseToasts,182,photoCheeseToasts6Ways,92–93Chicken-CornTortillaSoup,photo,168ChickenEnchiladaSoup,112,photoChickenSoupwithPassatelli,photo,103ChunkyCheeseburgerSoup,photo,99Four-Bean&PumpkinChili,photo,137ItalianEgg-DropSoup,photo,159Lentil&RootVeggieSoup,174,photoLoadedBakedPotatoSoup,104,photoManchegoCheese&ChiliPowderBreadsticks,187MexicanCabbageSoup,photo,45Old-FashionedWinterVegetableChowder,150,photoParmesan&BasilBreadsticks,187PecorinoCheese&ItalianSeasoningBreadsticks,186PlantainSoup(SopadePlatanos),97Prosciutto,Arugula&PecorinoCheeseToast,92SmokedGouda-BroccoliSoup,photo,39SmokyChicken-ChileSoupwithTamaleDumplings,46,photoSopaTarasca,142,photoSpinach&GoatCheeseBisque,80,photoSquash&CornChowder,216Squish-SquashMac&CheeseSoup,108,photoTomato&CheddarCheeseToast,93Veggistrone,54,photoVeryGreenLentilSoup,photo,79

CheeseburgerSoup,Chunky,photo,99cheesetoasts

BlueCheeseToasts,photo,21CheeseToasts,182,photoFigJam,BlueCheese&ToastedWalnutCheeseToast,93GoatCheese,Rosemary&HoneyCheeseToast,92Neufchâtel,SmokedSalmon&DillCheeseToast,93Prosciutto,Arugula&PecorinoCheeseToast,92Ricotta,LemonZest&PepperCheeseToast,93Tomato&CheddarCheeseToast,93

chickenBasqueChickenStew,169Broccoli-Cheddar-ChickenChowder,216broth,tohack“homemade,”211CaldoTlalpeño(MexicanChickenSoup),42,photo

Chicken,Barley&MushroomSoup,photo,205Chicken-CornTortillaSoup,photo,168ChickenCurrySoup,156,photoChickenCurryZoodleSoup,photo,photo,120ChickenEnchiladaSoup,112,photoChickenPotpieSoupwithTaterTotTopping,photo,96chickensoupformula,211ChickenSoupwithPassatelli,photo,103ChickenStock,Slow-Cooker,226ChipotleChicken&VegetableSoup,213ClassicChickenSoup,213FauxChickenPho,photo,photo,121HomemadeRoastedChickenStock,225JapaneseChickenNoodleSoup,212MatzoBallSoupwithFreshDill,202,photoMoroccanChicken&SweetPotatoSoup,213MulligatawnySoup,170,photoPestoChicken&CannelliniBeanSoup,212Singapore-StyleChicken&NoodleSoup,photo,71Slow-CookerChickenStock,photo,226SmokyChicken-ChileSoupwithTamaleDumplings,46,photoSouthwesternVegetable&ChickenSoup,photo,163SpanishChickpeaSoup,178,photo

chickpeasCelery&ParmesanMinestrone,160,photoItalianEgg-DropSoup,photo,159MoroccanChicken&SweetPotatoSoup,213SpanishChickpeaSoup,178,photoTurkishChickpea&LambSoup,72,photo

Chili,Four-Bean&Pumpkin,photo,137chilledsoups

Arugula-ZucchiniVichyssoise,photo,87ChilledStrawberry-RhubarbSoup,19Cucumber-AlmondGazpacho,photo,59GreenGazpacho,photo,91GrilledTomatoGazpacho,photo,32

ChipotleAlbondigasSoup,64,photoChipotleChicken&VegetableSoup,213chives

Chive&GarlicPowderBreadsticks,186GardenVegetableBroth,228LoadedBakedPotatoSoup,photoRoastedCauliflowerSoupwithParsley-ChiveSwirl,photo,193Shrimp&ChineseChiveWontonSoup,26,photo

chorizoChipotleAlbondigasSoup,64,photoSpanishChickpeaSoup,178,photo

chowders

chowdersAlaskanCodChowder,photo,216Broccoli-Cheddar-ChickenChowder,216ClamChowder,217formula,214Old-FashionedWinterVegetableChowder,150,photoSouthwesternVegetableChowder,217Squash&CornChowder,216

ChunkyCheeseburgerSoup,photo,99cilantro

ChipotleAlbondigasSoup,64,photoGreenGazpacho,photo,91MexicanCabbageSoup,photo,45MoroccanLentilSoup,photo,177MulligatawnySoup,170,photoNewMexicoGreenChile&PorkStew,photo,201Paprika&RedPepperSoupwithPistachios,33PlantainSoup(SopadePlatanos),97Singapore-StyleChicken&NoodleSoup,photo,71SouthwesternVegetable&ChickenSoup,photo,163VeryGreenLentilSoup,photo,79

ClamChowder,217ClassicChickenSoup,213coconutmilk

CoconutCurrywithButternutSquashNoodles,photo,photo,123MulligatawnySoup,170,photoRoastedCauliflower&PotatoCurrySoup,photo,49Singapore-StyleChicken&NoodleSoup,photo,71ThaiCoconutCurrySoup,60,photoWinterVegetableDal,138,photo

CodChowder,Alaskan,photo,216coldsoups.Seechilledsoupscorn

CaldoTlalpeño(MexicanChickenSoup),42,photoChicken-CornTortillaSoup,photo,168ChipotleAlbondigasSoup,64,photoChipotleChicken&VegetableSoup,213CrabBisquewithAvocado,Tomato&CornRelish,155Norma’sMushroomBarleySoup,photo,63SmokyChicken-ChileSoupwithTamaleDumplings,46,photoSouthwesternVegetable&ChickenSoup,photo,163Squash&CornChowder,216Tofu&VegetableSoup,photo,149

CrabBisquewithAvocado,Tomato&CornRelish,155cream.Seealsohalf-and-half;milk

MarylandOysterStew,18Paprika&RedPepperSoupwithPistachios,33

creamcheese

creamcheeseChickenEnchiladaSoup,112,photoSquish-SquashMac&CheeseSoup,108,photo

CreamyRye&ButternutSquashSoup,22,photoCreamyTomatoSoupwithTortellini,photo,111croutons.SeetoastsandcroutonsCubanBlackBeanSoup,photo,134cucumbers

Cucumber-AlmondGazpacho,photo,59GreenGazpacho,photo,91GrilledTomatoGazpacho,photo,32

cup-of-noodlessoupideas,125curry

ChickenCurrySoup,156,photoChickenCurryZoodleSoup,photo,photo,120CoconutCurrywithButternutSquashNoodles,photo,photo,123GreenCurrySoup,photo,83RoastedCauliflower&PotatoCurrySoup,photo,49ThaiCoconutCurrySoup,60,photo

DDal,WinterVegetable,138,photodandeliongreens,inChipotleAlbondigasSoup,64,photodill

BorschtwithBeef,164,photoMatzoBallSoupwithFreshDill,202,photo

Duane,Daniel,essayby,230Dumplings,Tamale,SmokyChicken-ChileSoupwith,46,photo

Eeggs

CoconutCurrywithButternutSquashNoodles,photo,photo,123GreenEggs&HamSoup,photo,107ItalianEgg-DropSoup,photo,159MatzoBallSoupwithFreshDill,202,photoSingapore-StyleChicken&NoodleSoup,photo,71SpicyRamenwithMushrooms&Spinach,photo,photo,119Tofu&VegetableSoup,photo,149

EnchiladaSoup,Chicken,112,photo

FFauxChickenPho,photo,photo,121fennelbulb

Bean&BarleySoup,photo,131GardenVegetableBroth,228PestoChicken&CannelliniBeanSoup,212RoastedVegetableStock,227

FigJam,BlueCheese&ToastedWalnutCheeseToast,9fish.SeeseafoodFishStock,232formulas

chickensoup,211chowder,214cup-of-noodlessoup,125vegetablesoup,218

Four-Bean&PumpkinChili,photo,137FragrantFishSoup,photo,154tofreezesoup,234-235FrenchOnionSoup,182,photo

GGardenVegetableBroth,228gazpachos

Cucumber-AlmondGazpacho,photo,59GreenGazpacho,photo,91GrilledTomatoGazpacho,photo,32

GlazedPepitas,RoastedPumpkinSoupwith,194,photogluten-freesoups.Seespecialindexesgoatcheese

GoatCheese,Rosemary&HoneyCheeseToast,92Spinach&GoatCheeseBisque,80,photo

Gouda-BroccoliSoup,Smoked,photo,39greatnorthernbeans,inFour-Bean&PumpkinChili,photo,137greenbeans

AlaskanCodChowder,photo,216CaldoTlalpeño(MexicanChickenSoup),42,photoGardenVegetableBroth,228GreenCurrySoup,photo,83MoroccanChicken&SweetPotatoSoup,213Norma’sMushroomBarleySoup,photo,63SouthwesternVegetable&ChickenSoup,photo,163Veggistrone,54,photo

GreenChile&PorkStew,NewMexico,photo,201GreenCurrySoup,photo,83GreenEggs&HamSoup,photo,107GreenGazpacho,photo,91greens.SeespecifictypesGreenTeaSoba,MisoSoupwithShrimp&,photo,photo,122Gremolata,Lamb&RootVegetableStewwith,photo,181GrilledTomatoGazpacho,photo,32Gunst,Kathy,essayby,190

Hhalf-and-half.Seealsocream;milk

ChickenPotpieSoupwithTaterTotTopping,photo,96CreamyTomatoSoupwithTortellini,photo,111JerusalemArtichoke-PotatoSoupwithCrispyCroutons,photo,25Squish-SquashMac&CheeseSoup,108,photoTomatoSoup,photo,35invegetablesoups,218

hamCubanBlackBeanSoup,photo,134GreenEggs&HamSoup,photo,107Prosciutto,Arugula&PecorinoCheeseToast,92SoupBeans,135SpanishChickpeaSoup,178,photoSquash&CornChowder,216SwedishYellowSplitPeaSoupwithHam,photo,173

healthbenefitsofsoup,11heart-healthysoups.SeespecialindexesHomemadeRoastedChickenStock,225

IItalianBread&TomatoSoup,36,photoItalianEgg-DropSoup,photo,159

JJapaneseChickenNoodleSoup,212JerusalemArtichoke-PotatoSoupwithCrispyCroutons,photo,25

Kkale

GreenSoupwithYams&Sage,84,photoItalianBread&TomatoSoup,36,photoPortugueseKale&RedBeanSoup,photo,141Ribollita,50,photo

kidneybeansPortugueseKale&RedBeanSoup,photo,141Veggistrone,54,photo

Kielbasa&CabbageSoup,photo,67KimchiNoodleSoup,Shrimp&,photo,photo,118

Llamb

Lamb&RootVegetableStewwithGremolata,photo,181TurkishChickpea&LambSoup,72,photoWinterVegetableSoupwithTurkishMeatballs,206,photo

leeksArugula-ZucchiniVichyssoise,photo,87BakedVegetableSoup,photo,53

BeefStock,229Chicken,Barley&MushroomSoup,photo,205toclean,197CreamyTomatoSoupwithTortellini,photo,111GardenVegetableBroth,228JerusalemArtichoke-PotatoSoupwithCrispyCroutons,photo,25Orange&Saffron-ScentedMusselSoup,photo,153Potato-LeekBisque,photo,197Ribollita,50,photoRoastedCauliflowerSoupwithParsley-ChiveSwirl,photo,193SpanishChickpeaSoup,178,photoWhiteBean&VegetableSoup,128,photoWinterVegetableSoupwithTurkishMeatballs,206,photo

lentilsLentil&RootVeggieSoup,174,photoMoroccanLentilSoup,photo,177VeryGreenLentilSoup,photo,79WinterVegetableDal,138,photo

LimaBeanSoup,Spring,withCrispyBacon,132,photolinguiçasausage,inPortugueseKale&RedBeanSoup,photo,141LoadedBakedPotatoSoup,104,photolow-caloriesoups.Seespecialindexes

Mmacadamianuts,inSingapore-StyleChicken&NoodleSoup,photo,71Mac&CheeseSoup,Squish-Squash,108,photoManchegoCheese&ChiliPowderBreadsticks,187MarylandOysterStew,photo,18MatzoBallSoupwithFreshDill,202,photomeatballs

ChipotleAlbondigasSoup,64,photoWinterVegetableSoupwithTurkishMeatballs,206,photo

meats.Seesausage;specifictypesofmeatsMexicanCabbageSoup,photo,45MexicanChickenSoup(CaldoTlalpeño),42,photomilk.Seealsocream;half-and-halfinchowders,214

CrabBisquewithAvocado,Tomato&CornRelish,155MarylandOysterStew,photo,18Potato-LeekBisque,photo,197

Minestrone,Celery&Parmesan,160,photomint

ChilledStrawberry-RhubarbSoup,19FragrantFishSoup,photo,154TurkishChickpea&LambSoup,72,photoWinterVegetableSoupwithTurkishMeatballs,206,photo

miso

MisoSoupwithShrimp&GreenTeaSoba,photo,photo,122SpicyRamenwithMushrooms&Spinach,photo,photo,119Tofu&VegetableSoup,photo,149

MontereyJackcheeseOld-FashionedWinterVegetableChowder,150,photoSmokyChicken-ChileSoupwithTamaleDumplings,46,photo

MoroccanChicken&SweetPotatoSoup,213MoroccanLentilSoup,photo,177MulligatawnySoup,170,photomushrooms

BakedVegetableSoup,photo,53BorschtwithBeef,164,photoCaldoTlalpeño(MexicanChickenSoup),42,photoChicken,Barley&MushroomSoup,photo,205FauxChickenPho,photo,photo,121GardenVegetableBroth,228JapaneseChickenNoodleSoup,212Norma’sMushroomBarleySoup,photo,63PotRoastSoup,68,photoQuinoaMushroomSoup,198,photoShiitake&NoodleHot&SourSoup,photo,185Shrimp&ChineseChiveWontonSoup,26,photoShrimp&KimchiNoodleSoup,photo,photo,118SpicyRamenwithMushrooms&Spinach,photo,photo,119ThaiCoconutCurrySoup,60,photoWildMushroomSoup,photo,29

MusselSoup,Orange&Saffron-Scented,photo,153

NNeufchâtel,SmokedSalmon&DillCheeseToast,93NewMexicoGreenChile&PorkStew,photo,201noodlesandpasta

Celery&ParmesanMinestrone,160,photoChickenCurryZoodleSoup,photo,photo,120ChickenSoupwithPassatelli,photo,103ClassicChickenSoup,213CoconutCurrywithButternutSquashNoodles,photo,photo,123CreamyTomatoSoupwithTortellini,photo,111cup-of-noodlessoupideas,125FauxChickenPho,photo,photo,121ItalianEgg-DropSoup,photo,159JapaneseChickenNoodleSoup,212inmake-aheadsoups,213MisoSoupwithShrimp&GreenTeaSoba,photo,photo,122RusticParsley&OrzoSoupwithWalnuts,88,photoShiitake&NoodleHot&SourSoup,photo,185Shrimp&KimchiNoodleSoup,photo,photo,118

SichuanRamenwithCabbage&Tofu,photo,photo,124Singapore-StyleChicken&NoodleSoup,photo,71SpicyRamenwithMushrooms&Spinach,photo,photo,119Squish-SquashMac&CheeseSoup,108,photo

Norma’sMushroomBarleySoup,photo,63nuts

Cucumber-AlmondGazpacho,photo,59FigJam,BlueCheese&ToastedWalnutCheeseToast,93Paprika&RedPepperSoupwithPistachios,33RusticParsley&OrzoSoupwithWalnuts,88,photoSingapore-StyleChicken&NoodleSoup,photo,71TurkishChickpea&LambSoup,72,photo

OOld-FashionedWinterVegetableChowder,150,photoolives

BasqueChickenStew,169Potato-LeekBisque,photo,197

OnionSoup,French,182,photoOrangeGremolata,photo,181Orange&Saffron-ScentedMusselSoup,photo,153OrzoSoupwithWalnuts,RusticParsley&,88,photoOysterStew,Maryland,photo,18

Ppancetta

Lentil&RootVeggieSoup,174,photoOld-FashionedWinterVegetableChowder,150,photoPaprika&RedPepperSoupwithPistachios,33

pantrystaples,233Parmesancheese

BakedVegetableSoup,photo,53Bean&BarleySoup,photo,131Celery&ParmesanMinestrone,160,photoChickenSoupwithPassatelli,photo,103ItalianEgg-DropSoup,photo,159Lentil&RootVeggieSoup,174,photoOld-FashionedWinterVegetableChowder,150,photoParmesan&BasilBreadsticks,187PlantainSoup(SopadePlatanos),97Veggistrone,54,photo

parsleyArugula-ZucchiniVichyssoise,photo,87BakedVegetableSoup,photo,53BeefStock,229ClassicChickenSoup,213CreamyTomatoSoupwithTortellini,photo,111

GardenVegetableBroth,228GreenEggs&HamSoup,photo,107GreenGazpacho,photo,91HomemadeRoastedChickenStock,225MatzoBallSoupwithFreshDill,202,photoRoastedCauliflowerSoupwithParsley-ChiveSwirl,photo,193RoastedVegetableStock,227RusticParsley&OrzoSoupwithWalnuts,88,photoSlow-CookerChickenStock,photo,226WildMushroomSoup,photo,29

parsnipsChickenPotpieSoupwithTaterTotTopping,photo,96GardenVegetableBroth,228Lamb&RootVegetableStewwithGremolata,photo,181Lentil&RootVeggieSoup,174,photoMatzoBallSoupwithFreshDill,202,photoWinterVegetableSoupwithTurkishMeatballs,206,photoPassatelli,ChickenSoupwith,photo,103

pasta.Seenoodlesandpastapeanutbutter

QuinoaPeanutSoup(SopadeMani),146,photoSweetPotato-PeanutBisque,100,photo

pearlonionsLamb&RootVegetableStewwithGremolata,photo,181Lentil&RootVeggieSoup,174,photo

peas,dried,inSwedishYellowSplitPeaSoupwithHam,photo,173peas,freshorfrozen

AmazingPeaSoup,41ChickenPotpieSoupwithTaterTotTopping,photo,96ClassicChickenSoup,213PeaSoup,219SpringLimaBeanSoupwithCrispyBacon,132,photo

peas,snow,inMisoSoupwithShrimp&GreenTeaSoba,photo,photo,122pecorinocheese

PecorinoCheese&ItalianSeasoningBreadsticks,186Prosciutto,Arugula&PecorinoCheeseToast,92

Pepitas,Glazed,RoastedPumpkinSoupwith,194,photoPesto,Pistachio-Mint,72PestoChicken&CannelliniBeanSoup,212Pho,FauxChicken,photo,photo,121pintobeans

Four-Bean&PumpkinChili,photo,137MexicanCabbageSoup,photo,45SopaTarasca,142,photoSoupBeans,135SouthwesternVegetable&ChickenSoup,photo,163Veggistrone,54,photo

pistachios

pistachiosPaprika&RedPepperSoupwithPistachios,33TurkishChickpea&LambSoup,72,photo

PlantainSoup(SopadePlatanos),97PoppySeed&OnionPowderBreadsticks,187porkproducts.Seebacon;ham;pancetta;prosciutto;sausagePorkStew,NewMexicoGreenChile&,photo,201PortugueseKale&RedBeanSoup,photo,141potatoes

AlaskanCodChowder,photo,216BakedVegetableSoup,photo,53BasqueChickenStew,169Broccoli-Cheddar-ChickenChowder,216CaldoTlalpeño(MexicanChickenSoup),42,photoCeleriac&AppleSoupwithBlueCheeseToasts,photo,21ChickenPotpieSoupwithTaterTotTopping,photo,96ChunkyCheeseburgerSoup,photo,99ClamChowder,217CrabBisquewithAvocado,Tomato&CornRelish,155JerusalemArtichoke-PotatoSoupwithCrispyCroutons,photo,25Kielbasa&CabbageSoup,photo,67Lamb&RootVegetableStewwithGremolata,photo,181LoadedBakedPotatoSoup,104,photoNewMexicoGreenChile&PorkStew,photo,201Old-FashionedWinterVegetableChowder,150,photoPortugueseKale&RedBeanSoup,photo,141Potato-LeekBisque,photo,197PotatoSoup,219PotRoastSoup,68,photoQuinoaPeanutSoup(SopadeMani),146,photoRibollita,50,photoRoastedCauliflower&PotatoCurrySoup,photo,49RusticParsley&OrzoSoupwithWalnuts,88,photoSpanishChickpeaSoup,178,photoSpinach&GoatCheeseBisque,80,photoSpringLimaBeanSoupwithCrispyBacon,132,photoSquash&CornChowder,216VeryGreenLentilSoup,photo,79WhiteBean&VegetableSoup,128,photoWildMushroomSoup,photo,29WinterVegetableDal,138,photoWinterVegetableSoupwithTurkishMeatballs,206,photo

PotRoastSoup,68,69prosciutto

GreenEggs&HamSoup,photo,107Prosciutto,Arugula&PecorinoCheeseToast,92SpanishChickpeaSoup,178,photo

pumpkin.Seewintersquash

QQuinoaMushroomSoup,198,photoQuinoaPeanutSoup(SopadeMani),146,photo

RRamenwithCabbage&Tofu,Sichuan,photo,photo,124RamenwithMushrooms&Spinach,Spicy,photo,photo,119redbeans

Four-Bean&PumpkinChili,photo,137PortugueseKale&RedBeanSoup,photo,141

rhubarb,inChilledStrawberry-RhubarbSoup,19Ribollita,50,photorice

BasicGreenSoup,76,photoChickenCurrySoup,156,photoChipotleChicken&VegetableSoup,213FragrantFishSoup,photo,154MulligatawnySoup,170,photoOld-FashionedWinterVegetableChowder,150,photo

Ricotta,LemonZest&PepperCheeseToast,93RoastedCauliflower&PotatoCurrySoup,photo,49RoastedCauliflowerSoupwithParsley-ChiveSwirl,photo,193RoastedPumpkinSoupwithGlazedPepitas,194,photoRoastedVegetableStock,227RootVegetableStewwithGremolata,Lamb&,photo,181RootVeggieSoup,Lentil&,174,photoRosemary&GarlicPowderBreadsticks,186RusticParsley&OrzoSoupwithWalnuts,88,photorutabaga

Lamb&RootVegetableStewwithGremolata,photo,181Old-FashionedWinterVegetableChowder,150,photo

Rye&ButternutSquashSoup,Creamy,22,photo

Ssaffron

Orange&Saffron-ScentedMusselSoup,photo,153SpanishChickpeaSoup,178,photo

sageGardenVegetableBroth,228GreenSoupwithYams&Sage,84,photoRoastedPumpkinSoupwithGlazedPepitas,194,photo

sausageChipotleAlbondigasSoup,64,photoKielbasa&CabbageSoup,photo,67

PortugueseKale&RedBeanSoup,photo,141SpanishChickpeaSoup,178,photo

scallionsChipotleAlbondigasSoup,64,photoFragrantFishSoup,photo,154GreenGazpacho,photo,91ItalianEgg-DropSoup,photo,159LoadedBakedPotatoSoup,104,photoShiitake&NoodleHot&SourSoup,photo,185Singapore-StyleChicken&NoodleSoup,photo,71ThaiCoconutCurrySoup,60,photoTofu&VegetableSoup,photo,149VeryGreenLentilSoup,photo,79

seafoodAlaskanCodChowder,photo,216ClamChowder,217CrabBisquewithAvocado,Tomato&CornRelish,155FishStock,232FragrantFishSoup,photo,154MarylandOysterStew,photo,18MisoSoupwithShrimp&GreenTeaSoba,photo,photo,122Neufchâtel,SmokedSalmon&DillCheeseToast,93Orange&Saffron-ScentedMusselSoup,photo,153Shrimp&ChineseChiveWontonSoup,26,photoShrimp&KimchiNoodleSoup,photo,photo,118

seaweedMisoSoupwithShrimp&GreenTeaSoba,photo,photo,122Tofu&VegetableSoup,photo,149

SesameSeed&FennelSeedBreadsticks,187shellfish.SeeseafoodShiitake&NoodleHot&SourSoup,photo,185shrimp

MisoSoupwithShrimp&GreenTeaSoba,photo,photo,122Shrimp&ChineseChiveWontonSoup,26,photoShrimp&KimchiNoodleSoup,photo,photo,118

SichuanRamenwithCabbage&Tofu,photo,photo,124Singapore-StyleChicken&NoodleSoup,photo,71slow-cookersoups

BasqueChickenStew,169Chicken-CornTortillaSoup,photo,168FrenchOnionSoup,182,photoLamb&RootVegetableStewwithGremolata,photo,181Lentil&RootVeggieSoup,174,photoMoroccanLentilSoup,photo,177MulligatawnySoup,170,photoShiitake&NoodleHot&SourSoup,photo,185Slow-CookerChickenStock,photo,226

SpanishChickpeaSoup,178,photoSwedishYellowSplitPeaSoupwithHam,photo,173

SmokedGouda-BroccoliSoup,photo,39SmokedSalmon,Neufchâtel&DillCheeseToast,93SmokyChicken-ChileSoupwithTamaleDumplings,46,photoSopadeMani(QuinoaPeanutSoup),146,photoSopadePlatanos(PlantainSoup),97SopaTarasca,142,photoSoupBeans,135sourcream

BorschtwithBeef,164,photoChicken-CornTortillaSoup,photo,168ChickenEnchiladaSoup,112,photoKielbasa&CabbageSoup,photo,67LoadedBakedPotatoSoup,104,photoNorma’sMushroomBarleySoup,photo,63PotRoastSoup,68,photo

SouthwesternVegetable&ChickenSoup,photo,163SouthwesternVegetableChowder,217SpanishChickpeaSoup,178,photoSpicyButternutSquashSoup,photo,40SpicyRamenwithMushrooms&Spinach,photo,photo,119spinach

BasicGreenSoup,76,photoBean&BarleySoup,photo,131GreenEggs&HamSoup,photo,107GreenSoupwithYams&Sage,84,photoMoroccanLentilSoup,photo,177RusticParsley&OrzoSoupwithWalnuts,88,photoSouthwesternVegetable&ChickenSoup,photo,163SpicyRamenwithMushrooms&Spinach,photo,photo,119Spinach&GoatCheeseBisque,80,photoThaiCoconutCurrySoup,60,photoVeggistrone,54,photoVeryGreenLentilSoup,photo,79

spiralizedvegetablenoodlesChickenCurryZoodleSoup,photo,photo,120CoconutCurrywithButternutSquashNoodles,photo,photo,123

SplitPeaSoupwithHam,SwedishYellow,photo,173SpringLimaBeanSoupwithCrispyBacon,132,photosquash,summer.Seesummersquash;zucchinisquash,winter.SeewintersquashSquash&CornChowder,216Squish-SquashMac&CheeseSoup,108,photostocks.SeebrothsandstocksStrawberry-RhubarbSoup,Chilled,19summersquash.Seealsozucchini

CaldoTlalpeño(MexicanChickenSoup),42,photoItalianBread&TomatoSoup,36,photoSquash&CornChowder,216

sunchokes,inJerusalemArtichoke-PotatoSoupwithCrispyCroutons,photo,25SwedishYellowSplitPeaSoupwithHam,photo,173sweetpotatoes

GardenVegetableBroth,228GreenSoupwithYams&Sage,84,photoLamb&RootVegetableStewwithGremolata,photo,181MoroccanChicken&SweetPotatoSoup,213RoastedCauliflower&PotatoCurrySoup,photo,49SouthwesternVegetableChowder,217SweetPotato-PeanutBisque,100,photo

TTamaleDumplings,SmokyChicken-ChileSoupwith,46,phototarragon

GardenVegetableBroth,228SpringLimaBeanSoupwithCrispyBacon,132,photo

TaterTotTopping,ChickenPotpieSoupwith,photo,96ThaiCoconutCurrySoup,60,photoThaicurrypaste

ChickenCurryZoodleSoup,photo,photo,120CoconutCurrywithButternutSquashNoodles,photo,photo,123GreenCurrySoup,photo,83ThaiCoconutCurrySoup,60,photo

Thomas,Anna,essayby,78tipsandtechniques,12toastsandcroutons

BlueCheeseToasts,photo,21CheeseToasts,182,photocroutons,81,photo,197FigJam,BlueCheese&ToastedWalnutCheeseToast,93GoatCheese,Rosemary&HoneyCheeseToast,92Neufchâtel,SmokedSalmon&DillCheeseToast,93Prosciutto,Arugula&PecorinoCheeseToast,92Ricotta,LemonZest&PepperCheeseToast,93Tomato&CheddarCheeseToast,93

tofuShiitake&NoodleHot&SourSoup,photo,185SichuanRamenwithCabbage&Tofu,photo,photo,124Singapore-StyleChicken&NoodleSoup,photo,71ThaiCoconutCurrySoup,60,photoTofu&VegetableSoup,photo,149

tomatillos,inGreenGazpacho,photo,91tomatoesandtomatosauce

AlaskanCodChowder,photo,216

BakedVegetableSoup,photo,53BasqueChickenStew,169Bean&BarleySoup,photo,131BeefBoneBroth,231BorschtwithBeef,164,photoCaldoTlalpeño(MexicanChickenSoup),42,photoCelery&ParmesanMinestrone,160,photoChicken-CornTortillaSoup,photo,168ChickenCurrySoup,156,photoChickenEnchiladaSoup,112,photoChipotleChicken&VegetableSoup,213ChunkyCheeseburgerSoup,photo,99CrabBisquewithAvocado,Tomato&CornRelish,155CreamyTomatoSoupwithTortellini,photo,111Four-Bean&PumpkinChili,photo,137GreenGazpacho,photo,91GrilledTomatoGazpacho,photo,32ItalianBread&TomatoSoup,36,photoLamb&RootVegetableStewwithGremolata,photo,181Lentil&RootVeggieSoup,174,photoMoroccanLentilSoup,photo,177Orange&Saffron-ScentedMusselSoup,photo,153PestoChicken&CannelliniBeanSoup,212PortugueseKale&RedBeanSoup,photo,141PotRoastSoup,68,photoQuinoaMushroomSoup,198,photoRibollita,50,photoRoastedCauliflower&PotatoCurrySoup,photo,49RusticParsley&OrzoSoupwithWalnuts,88,photoSingapore-StyleChicken&NoodleSoup,photo,71SmokyChicken-ChileSoupwithTamaleDumplings,46,photoSopaTarasca,142,photoSouthwesternVegetable&ChickenSoup,photo,163SweetPotato-PeanutBisque,100,photoTomato&CheddarCheeseToast,93TomatoSoup,photo,35TurkishChickpea&LambSoup,72,photoVeggistrone,54,photoWhiteBean&VegetableSoup,128,photoWinterVegetableSoupwithTurkishMeatballs,206,photo

tools,15toppingsandaccompaniments

BlueCheeseToasts,photo,21Breadsticks,Hacked,186–87CheeseToasts,182,photoCheeseToasts6Ways,92–93croutons,81,photo,197

friedsageleaves,85ideasfortoppers,220–221OrangeGremolata,photo,181Pistachio-MintPesto,72

Tortellini,CreamyTomatoSoupwith,photo,111tortillachips

Chicken-CornTortillaSoup,photo,168ChickenEnchiladaSoup,112,photo

tortillas,corn,inChickenEnchiladaSoup,112,photoTurkishChickpea&LambSoup,72,photoTurkishMeatballs,WinterVegetableSoupwith,206,phototurnips,inLamb&RootVegetableStewwithGremolata,photo,181

Vvealbones,forBeefStock,photovegansoups.Seespecialindexesvegetablesoups.Seealsospecifictypesofvegetables

AmazingPeaSoup,41BakedVegetableSoup,photo,53CaldoTlalpeño(MexicanChickenSoup),42,photoGardenVegetableBroth,228GrilledTomatoGazpacho,photo,32ItalianBread&TomatoSoup,36,photoLamb&RootVegetableStewwithGremolata,photo,181MexicanCabbageSoup,photo,45Old-FashionedWinterVegetableChowder,150,photoPaprika&RedPepperSoupwithPistachios,33PureedBroccoliSoup,219PureedCarrotSoup,219PureedPeaSoup,219PureedPotatoSoup,219pureedvegetablesoupformula,218Ribollita,50,photoRoastedCauliflower&PotatoCurrySoup,photo,49RoastedVegetableStock,227SmokedGouda-BroccoliSoup,photo,39SmokyChicken-ChileSoupwithTamaleDumplings,46,photoSouthwesternVegetable&ChickenSoup,photo,163SpicyButternutSquashSoup,photo,40Tofu&VegetableSoup,photo,149TomatoSoup,photo,35Veggistrone,54,photoWhiteBean&VegetableSoup,128,photoWinterVegetableDal,138,photoWinterVegetableSoupwithTurkishMeatballs,206,photo

vegetariansoups.SeespecialindexesVeggistrone,54,photo

VeryGreenLentilSoup,photo,79Vichyssoise,Arugula-Zucchini,photo,87

Wwalnuts

FigJam,BlueCheese&ToastedWalnutCheeseToast,93RusticParsley&OrzoSoupwithWalnuts,88,photo

watercress,inFragrantFishSoup,photo,154WhiteBean&VegetableSoup,128,photoWildMushroomSoup,photo,29wintersquash

CoconutCurrywithButternutSquashNoodles,photo,photo,123CreamyRye&ButternutSquashSoup,22,photoFour-Bean&PumpkinChili,photo,137ItalianBread&TomatoSoup,36,photoRoastedPumpkinSoupwithGlazedPepitas,194,photoSpicyButternutSquashSoup,photo,40Squish-SquashMac&CheeseSoup,108,photoWinterVegetableDal,138,photo

WinterVegetableChowder,Old-Fashioned,150,photoWinterVegetableDal,138,photoWinterVegetableSoupwithTurkishMeatballs,206,photoWontonSoup,Shrimp&ChineseChive,26,photo

YYams&Sage,GreenSoupwith,84,photoYellowSplitPeaSoupwithHam,Swedish,photo,173yogurt

AmazingPeaSoup,41GreenGazpacho,photo,91MexicanCabbageSoup,photo,45SpicyButternutSquashSoup,photo,40

ZZoodleSoup,ChickenCurry,photo,photo,120zucchini

Arugula-ZucchiniVichyssoise,photo,87BakedVegetableSoup,photo,53CaldoTlalpeño(MexicanChickenSoup),42,photoChickenCurryZoodleSoup,photo,photo,120ChipotleChicken&VegetableSoup,213GardenVegetableBroth,228Ribollita,50,photoSmokyChicken-ChileSoupwithTamaleDumplings,46,photo

special-interestindexesFormoreinformation,see“WhatOurDietaryTagsMean.”

gluten-freeAmazingPeaSoup,41Arugula-ZucchiniVichyssoise,photo,87BakedVegetableSoup,photo,53BasicGreenSoup,76,photoBasqueChickenStew,169BeefBoneBroth,231BeefStock,229BorschtwithBeef,164,photoCaldoTlalpeño(MexicanChickenSoup),42,photoChickenCurrySoup,156,photoChickenCurryZoodleSoup,photo,photo,120ChickenEnchiladaSoup,112,photoChicken-CornTortillaSoup,photo,168ChilledStrawberry-RhubarbSoup,19ChipotleAlbondigasSoup,64,photoCoconutCurrywithButternutSquashNoodles,photo,123CrabBisquewithAvocado,Tomato&CornRelish,155CubanBlackBeanSoup,photo,134FauxChickenPho,photo,121FishStock,232Four-Bean&PumpkinChili,photo,137FragrantFishSoup,photo,154GardenVegetableBroth,228GreenCurrySoup,photo,83GreenEggs&HamSoup,photo,107GreenSoupwithYams&Sage,84,photoHomemadeRoastedChickenStock,225Kielbasa&CabbageSoup,photo,67Lamb&RootVegetableStewwithGremolata,photo,181Lentil&RootVeggieSoup,174,photoLoadedBakedPotatoSoup,104,photoMarylandOysterStew,photo,18MexicanCabbageSoup,photo,45MoroccanLentilSoup,photo,177MulligatawnySoup,170,photoNewMexicoGreenChile&PorkStew,photo,201Old-FashionedWinterVegetableChowder,150,photoOrange&Saffron-ScentedMusselSoup,photo,153Paprika&RedPepperSoupwithPistachios,33

PlantainSoup(SopadePlatanos),97PortugueseKale&RedBeanSoup,photo,141PotRoastSoup,68,photopureedvegetablesoupformulaandvariations,218–19QuinoaMushroomSoup,198,photoQuinoaPeanutSoup(SopadeMani),146,photoRibollita,50,photoRoastedCauliflower&PotatoCurrySoup,photo,49RoastedCauliflowerSoupwithParsley-ChiveSwirl,photo,193RoastedPumpkinSoupwithGlazedPepitas,194,photoRoastedVegetableStock,227Slow-CookerChickenStock,photo,226SmokyChicken-ChileSoupwithTamaleDumplings,46,photoSopaTarasca,142,photoSoupBeans,135SouthwesternVegetable&ChickenSoup,photo,163SpanishChickpeaSoup,178,photoSpicyButternutSquashSoup,photo,40SpringLimaBeanSoupwithCrispyBacon,132,photoSwedishYellowSplitPeaSoupwithHam,photo,173SweetPotato-PeanutBisque,100,photoThaiCoconutCurrySoup,60,photoTofu&VegetableSoup,photo,149TomatoSoup,photo,35Veggistrone,54,photoVeryGreenLentilSoup,photo,79WhiteBean&VegetableSoup,128,photoWildMushroomSoup,28,photoWinterVegetableDal,138,photo

Heart-HealthyBasicGreenSoup,76,photoChilledStrawberry-RhubarbSoup,19Four-Bean&PumpkinChili,photo,137GrilledTomatoGazpacho,photo,32ItalianBread&TomatoSoup,36,photoItalianEgg-DropSoup,photo,159Norma’sMushroomBarleySoup,photo,63SichuanRamenwithCabbage&Tofu,photo,photo,124WinterVegetableSoupwithTurkishMeatballs,206,photo

Low-CalorieAmazingPeaSoup,41Arugula-ZucchiniVichyssoise,photo,87BakedVegetableSoup,photo,53

BasicGreenSoup,76,photoBasqueChickenStew,169Bean&BarleySoup,photo,131BorschtwithBeef,164,photoCaldoTlalpeño(MexicanChickenSoup),42,photoCeleriac&AppleSoupwithBlueCheeseToasts,photo,21Celery&ParmesanMinestrone,160,photoChicken,Barley&MushroomSoup,photo,205Chicken-CornTortillaSoup,photo,168ChickenCurrySoup,156,photoChickenCurryZoodleSoup,photo,photo,120ChickenPotpieSoupwithTaterTotTopping,photo,96chickensoupformulaandvariations,211–13ChickenSoupwithPassatelli,photo,103ChilledStrawberry-RhubarbSoup,19ChipotleAlbondigasSoup,64,photochowderformulaandvariations,214–17CoconutCurrywithButternutSquashNoodles,photo,photo,123CrabBisquewithAvocado,Tomato&CornRelish,155CreamyRye&ButternutSquashSoup,22,photoCreamyTomatoSoupwithTortellini,photo,111CubanBlackBeanSoup,photo,134FauxChickenPho,photo,photo,121Four-Bean&PumpkinChili,photo,137FragrantFishSoup,photo,154FrenchOnionSoup,182,photoGreenCurrySoup,photo,83GreenEggs&HamSoup,photo,107GreenGazpacho,photo,91GreenSoupwithYams&Sage,84,photoGrilledTomatoGazpacho,photo,32ItalianBread&TomatoSoup,36,photoItalianEgg-DropSoup,photo,159JerusalemArtichoke-PotatoSoupwithCrispyCroutons,photo,25Kielbasa&CabbageSoup,photo,67Lamb&RootVegetableStewwithGremolata,photo,181Lentil&RootVeggieSoup,174,photoLoadedBakedPotatoSoup,104,photoMarylandOysterStew,photo,18MatzoBallSoupwithFreshDill,202,photoMexicanCabbageSoup,photo,45MisoSoupwithShrimp&GreenTeaSoba,photo,photo,122MoroccanLentilSoup,photo,177MulligatawnySoup,170,photoNewMexicoGreenChile&PorkStew,photo,201Norma’sMushroomBarleySoup,photo,63Old-FashionedWinterVegetableChowder,150,photo

Orange&Saffron-ScentedMusselSoup,photo,153PlantainSoup(SopadePlatanos),97PortugueseKale&RedBeanSoup,photo,141Potato-LeekBisque,photo,197PotRoastSoup,68,photopureedvegetablesoupformulaandvariations,218–19QuinoaMushroomSoup,198,photoQuinoaPeanutSoup(SopadeMani),146,photoRibollita,50,photoRoastedCauliflower&PotatoCurrySoup,photo,49RoastedCauliflowerSoupwithParsley-ChiveSwirl,photo,193RoastedPumpkinSoupwithGlazedPepitas,194,photoShiitake&NoodleHot&SourSoup,photo,185Shrimp&ChineseChiveWontonSoup,26,photoShrimp&KimchiNoodleSoup,photo,photo,118SichuanRamenwithCabbage&Tofu,photo,photo,124Singapore-StyleChicken&NoodleSoup,photo,71SmokedGouda-BroccoliSoup,photo,39SmokyChicken-ChileSoupwithTamaleDumplings,46,photoSopaTarasca,142,photoSoupBeans,135SouthwesternVegetable&ChickenSoup,photo,163SpanishChickpeaSoup,178,photoSpicyButternutSquashSoup,photo,40SpicyRamenwithMushrooms&Spinach,photo,photo,119Spinach&GoatCheeseBisque,80,photoSpringLimaBeanSoupwithCrispyBacon,132,photoSwedishYellowSplitPeaSoupwithHam,photo,173SweetPotato-PeanutBisque,100,photoThaiCoconutCurrySoup,60,photoTofu&VegetableSoup,photo,149TomatoSoup,photo,35TurkishChickpea&LambSoup,72,photoVeggistrone,54,photoVeryGreenLentilSoup,photo,79WhiteBean&VegetableSoup,128,photoWildMushroomSoup,photo,29WinterVegetableDal,138,photoWinterVegetableSoupwithTurkishMeatballs,206,photo

vegetarianAmazingPeaSoup,41BakedVegetableSoup,photo,53BasicGreenSoup,76,photoBean&BarleySoup,photo,131Celeriac&AppleSoupwithBlueCheeseToasts,photo,21

Celery&ParmesanMinestrone,160,photoChilledStrawberry-RhubarbSoup,19CreamyRye&ButternutSquashSoup,22,photoCreamyTomatoSoupwithTortellini,photo,111Cucumber-AlmondGazpacho,photo,59Four-Bean&PumpkinChili,photo,137GardenVegetableBroth,228GreenCurrySoup,photo,83GreenSoupwithYams&Sage,84,photoGrilledTomatoGazpacho,photo,32JerusalemArtichoke-PotatoSoupwithCrispyCroutons,photo,25Lentil&RootVeggieSoup,174,photoMexicanCabbageSoup,photo,45MoroccanLentilSoup,photo,177Paprika&RedPepperSoupwithPistachios,33QuinoaMushroomSoup,198,photoQuinoaPeanutSoup(SopadeMani),146,photoRibollita,50,photoRoastedCauliflower&PotatoCurrySoup,photo,49RoastedCauliflowerSoupwithParsley-ChiveSwirl,photo,193RoastedPumpkinSoupwithGlazedPepitas,194,photoRoastedVegetableStock,227RusticParsley&OrzoSoupwithWalnuts,88,photoShiitake&NoodleHot&SourSoup,photo,185SichuanRamenwithCabbage&Tofu,photo,photo,124SopaTarasca,142,photoSpicyButternutSquashSoup,photo,40SpicyRamenwithMushrooms&Spinach,photo,photo,119Spinach&GoatCheeseBisque,80,photoSweetPotato-PeanutBisque,100,photoThaiCoconutCurrySoup,60,photoTofu&VegetableSoup,photo,149TomatoSoup,photo,35Veggistrone,54,photoVeryGreenLentilSoup,photo,79WildMushroomSoup,photo,29WinterVegetableDal,138,photo

VeganVeganrecipesomitallanimal-basedproducts(e.g.,meat,poultry,fish,milkandeggs)andingredientsfromanimalsources(e.g.,butter,lard,gelatin,fishsauce,oystersauce,Worcestershiresauce,animal-basedbroths,honey,etc.).BasicGreenSoup,76,photoChilledStrawberry-RhubarbSoup,19CreamyRye&ButternutSquashSoup,22,photo

Cucumber-AlmondGazpacho,photo,59Four-Bean&PumpkinChili,photo,137GardenVegetableBroth,228GreenCurrySoup,photo,83GreenSoupwithYams&Sage,84,photoGrilledTomatoGazpacho,photo,32MexicanCabbageSoup,photo,45MoroccanLentilSoup,photo,177QuinoaMushroomSoup,198,photoQuinoaPeanutSoup(SopadeMani),146,photoRibollita,50,photoRoastedCauliflower&PotatoCurrySoup,photo,49RoastedCauliflowerSoupwithParsley-ChiveSwirl,photo,193RoastedPumpkinSoupwithGlazedPepitas,194,photoRoastedVegetableStock,227RusticParsley&OrzoSoupwithWalnuts,88,photoShiitake&NoodleHot&SourSoup,photo,185SichuanRamenwithCabbage&Tofu,photo,photo,124SopaTarasca,142,photoSweetPotato-PeanutBisque,100,photoThaiCoconutCurrySoup,60,photoVeryGreenLentilSoup,photo,79WinterVegetableDal,138,photo

CONTRIBUTORSBruceAidells:Singapore-StyleChicken&NoodleSoup;PortugueseKale&

RedBeanSoup;SpanishChickpeaSoupJohnAsh:Old-FashionedWinterVegetableChowderNancyBaggett:SweetPotato-PeanutBisqueLidiaBastianich:RibollitaSaraStillmanBerger:Norma’sMushroomBarleySoupDavidBonom:Bean&BarleySoup;Tofu&VegetableSoup;Homemade

RoastedChickenStockLisaHoldernessBrown:ItalianBread&TomatoSoup;SmokyChicken-Chile

SoupwithTamaleDumplings;PotRoastSoup;ChunkyCheeseburgerSoup;cuban_black_bean_soup;SopaTarasca;MulligatawnySoup;Lamb&RootVegetableStewwithGremolata;GardenVegetableBroth

CarolynCasner:LoadedBakedPotatoSoup;ChickenSoupsbytheFormula;ChowdersbytheFormula

DanielleCentoni:RoastedCauliflower&PotatoCurrySoup;ThaiCoconutCurrySoup;Kielbasa&CabbageSoup;Four-Bean&PumpkinChili

JuliaClancy:SpringLimaBeanSoupwithCrispyBaconNatalieDanford:ChickenSoupwithPassatelli;WhiteBean&Vegetable

SoupSarahDiGregorio:FauxChickenPho;MisoSoupwithShrimp&GreenTea

Soba;CoconutCurrywithButternutSquashNoodles;SichuanRamenwithCabbage&Tofu

SarahFritschner:SoupBeansChefJesúsGonzález,RanchoLaPuerta:SpicyButternutSquashSoupPatriciaGreen&CarolynHemming:QuinoaPeanutSoup(SopadeMani)KathyGunst:RoastedCauliflowerSoupwithParsley-ChiveSwirl;Roasted

PumpkinSoupwithGlazedPepitas;NewMexicoGreenChile&PorkStew;MatzoBallSoupwithFreshDill;WinterVegetableSoupwithTurkishMeatballs

JoyceHendley:Veggistrone;SouthwesternVegetable&ChickenSoup;BorschtwithBeef;MoroccanLentilSoup

SusanHerr:Orange&Saffron-ScentedMusselSoupEmilyHorton:CreamyRye&ButternutSquashSoupRaghavanIyer:Paprika&RedPepperSoupwithPistachios

PatsyJamieson:TurkishChickpea&LambSoupCheryl&BillJamison:GrilledTomatoGazpachoBarbaraKafka:AmazingPeaSoupBreanaLai:MexicanCabbageSoup;Cucumber-AlmondGazpacho;Cheese

Toasts;FrenchOnionSoup;BreadsticksCarolynMalcoun:TomatoSoup;ChipotleAlbondigasSoup;ItalianEgg-Drop

Soup;Potato-LeekBisque;RoastedVegetableStock;Slow-CookerChickenStock

IvyManning:Celeriac&AppleSoupwithBlueCheeseToasts;WinterVegetableDal;QuinoaMushroomSoup

HilaryMeyer:ChilledStrawberry-RhubarbSoupDevonO’Brien:Shrimp&KimchiNoodleSoup;SpicyRamenwith

Mushrooms&Spinach;ChickenCurryZoodleSoupEllenEckerOgden:FragrantFishSoupAnniePeterson:JerusalemArtichoke-PotatoSoupwithCrispyCroutons;

Arugula-ZucchiniVichyssoise;GreenGazpacho;ChickenPotpieSoupwithTaterTotTopping;GreenEggs&HamSoup;Squish-SquashMac&CheeseSoup;CreamyTomatoSoupwithTortellini;ChickenEnchiladaSoup;Chicken-CornTortillaSoup;Lentil&RootVeggieSoup;BeefBoneBroth

JimRomanoff:CrabBisquewithAvocado,Tomato&CornRelish;SwedishYellowSplitPeaSoupwithHam;Shiitake&NoodleHot&SourSoup

ScottRosenbaum:PlantainSoup(SopadePlatanos)ChristineBurnsRudalevige:SmokedGouda-BroccoliSoupBillScepansky:MarylandOysterStewMarieSimmons:Celery&ParmesanMinestroneLesleyTéllez:CaldoTlalpeño(MexicanChickenSoup)AnnaThomas:BasicGreenSoup;VeryGreenLentilSoup;Spinach&Goat

CheeseBisque;GreenCurrySoup;GreenSoupwithYams&Sage;RusticParsley&OrzoSoupwithWalnuts

CathyWhims:WildMushroomSoupKatieWorkman:Chicken,Barley&MushroomSoupGraceYoung:Shrimp&ChineseChiveWontonSoup

ConnectwithHMHonSocialMedia

Followusforbooknews,reviews,authorupdates,exclusivecontent,giveaways,andmore.

https://twitter.com/hmhcooks

https://www.Facebook.com/HMHCooks/

http://hmhbooks.Tumblr.com/

https://www.Pinterest.com/hmhcooks/

https://www.instagram.com/hmhcooks/

Documents

EatingWell Soups: 100 Healthy Recipes for the Ultimate Comfort Food