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Category: Soups & Stews

Pumpkin Soup with Leeks & White Wine

Pumpkin Soup with Leeks & White Wine

6 leeks split in half lengthwise
2 T. olive oil
3 cloves garlic, crushed
4 sprigs Thyme
2 bay leaves
5 sprigs Parsley
1 C. white wine
11/2 lb. pumpkin peeled
5 C. low sodium chicken stock
1/2 C. skim milk
1/2 C. fat-free half and half

In a large skillet, heat the olive oil. Add the leek and garlic, stirring to coat with the oil. Sweat until the leek is fragrant and soft, but not brown. Add the thyme, parsley and bay leaves. Cook 2 minutes. Turn the heat to high and add the wine. Reduce to 2 T.; add the stock and the pumpkin. Simmer until the pumpkin falls apart, 20�25 minutes. Discard the herbs. Puree the soup, add milk and cream. If soup is too thick add a little more broth. Stir and serve.

Yield: 4 servings
Calories: 292
Fat: 10g
Fiber: 6g

Creamy Zucchini Soup

Creamy Zucchini Soup

 

1 T. olive oil

1 onion, chopped

2 large zucchini, about 750 grams, roughly chopped

4 C. chicken broth (or vegetable broth)

1/2 C. basil, fresh, chopped

8 pieces laughing cow cheese, original flavor, unwrapped

salt and pepper, to taste

 

Heat the oil and sauté the onions over low heat until soft (avoid browning).  Add remaining ingredients, except Laughing Cow cheese. Bring to boil over high heat, then reduce and simmer for about 20 minutes.  Remove from heat and add the cheese wedges. Puree until smooth (if you like you can leave it a bit chunky, although I like mine nice and smooth).  Salt & Pepper to taste. Garnish with whole basil leaves, chopped chives, and/or thin slices red bell pepper (capsicum).  If you want to freeze the soup, let it cool completely then freeze in a freezer bag or tupperware. When ready to eat, thaw and heat over a low flame until warm and bubbly (you can also microwave to reheat.

Mu Shu Stoup

Mu Shu Stoup

 

1/4 C. vegetable oil

1 lb medium shrimp, peeled and deveined or chicken cutlet, thinly sliced or thin-cut pork loin chop, thinly chopped

1/2 lb shiitake mushroom, stemmed and sliced

1 C. shredded carrot

4 garlic cloves, chopped

1 small savoy cabbage, cored and shredded

13 ounces pot stickers (from the frozen-food aisle)

6 scallions, white and green parts cut into 1 inch-pieces on an angle (green onions)

1/3 C. tamari (aged soy sauce)

black pepper

1 quart chicken stock

2 eggs, beaten

 

In a soup pot heat 2 T. of the vegetable oil over medium-high to high heat. Add either the shrimp, chicken or pork and stir-fry: cook shrimp until just pink, about 2-3 minutes; or cook chicken or pork until lightly browned, about 4-5 minutes. Then add the cabbage and cook until it is wilted, 5 minutes. While the cabbage cooks, heat the remaining 2 T. of vegetable oil in a skillet and arrange the pot stickers in it. Add 2/3 C. of water and turn the heat to medium-high. Cook for 8 minutes to evaporate the water, then let the pot stickers brown for another minute. While the pot stickers cook, add the scallions, tamari, and black pepper to the soup pot that has the cabbage and meat in it, and stir to combine. Add the stock and bring to a boil. Reduce the heat to a simmer, stir in the beaten eggs and cook, stirring until they are set and mixed throughout the stoup. Place a few pot stickers in the bottom of each soup bowl and top with the hot MuShu Stoup.

Panzanella Stoup

Panzanella Stoup

 

2 T. extra-virgin olive oil (EVOO)

3 yellow bell pepper, chopped

1 large, softball-size onion, chopped

2 cloves garlic, grated or finely chopped

1/4 C. balsamic (eyeball it)

1 quart chicken stock (use vegetable to make it vegetarian)

1 28-ounce can crushed tomatoes

3 to 4 C. bread ends from freezer

Salt and black pepper

10 basil leaves, torn

Parmigiano Reggiano, for passing

 

Place a large soup pot over medium-high heat with 2 turns of the pan of EVOO, about 2 T.. Add the peppers, onion and garlic, and cook, stirring every now and then, for 3-4 minutes, until the veggies start to get tender. Add the balsamic vinegar, chicken stock and crushed tomatoes to the pot and bring up to a bubble. Add the bread pieces right from the freezer, some salt and pepper, and simmer for 10-15 minutes, stirring every now and then. Let the soup thicken –- when you can stick a spoon in it, it’s done! Taste and re-season with salt and pepper. To serve, garnish each portion with some of the torn basil leaves and pass some grated Parmigiano Reggiano at the table.

Stick-to-Your-Ribs Sausage, Bean & Barley Soup

Stick-to-Your-Ribs Sausage, Bean & Barley Soup

If you want to make this soup stretch a bit, just add 1/2 – 1 cup extra barley.

 

1 tbsp. olive oil

1 small yellow onion, finely chopped

4 ribs celery, thinly sliced

4 hot Italian Sausage, casings removed

4 cups chicken (or beef or veggie) stock

1 cup pearled barley

2 15 oz. cans of red kidney beans

2 tsp. smoked paprika

juice of 1/2 a lime

1/4 cup Italian Parsley, roughly chopped

 

Set a large, heavy pot over medium heat. Once it’s hot, add the olive oil, onions and celery. Sautee until the onions and celery begin to soften, about 5 minutes.  Add the chicken sausage and brown it, using a wooden spoon to break up any large chunks. When the sausage has browned, add the stock, barley, beans and paprika. Simmer for 20 – 30 minutes, or until it begins to thicken up. Stir in the lime juice and serve. Sprinkle with Italian parsley.

Shrimp Wonton Soup

Shrimp Wonton Soup

8 oz. peeled and deveined medium size shrimp

1/8 teaspoon sesame oil

1/2 teaspoon chicken bouillon powder

1/8 teaspoon fish sauce

1 small pinch of salt

3 dashes white pepper powder

1 oz yellow chives (chopped finely)

1/2 teaspoon corn starch

15 wonton wrappers

3 cups stock

Salt to taste

White pepper powder to taste

Sesame oil to taste

 

1 1/2 pound leg quarters (chicken thighs and legs)

1 1/2 pound lean pork

1 1/2 pound ham

10 cups water

 

Prepare the stock first by boiling all the ingredients in a deep stockpot. Bring it to boil and skim off the scum that surfaces until the stock is clear. Simmer on low heat for a couple of hours. Pour the stock through a sieve and set aside. Save the extra in a container and keep it in the fridge for future use. Put the shrimp in a small bowl and rinse them under cold running water for about 5-10 minutes. (This step makes the shrimp crunchy.) Drain the water and pat the shrimp dry with paper towels and then cut each shrimp into 3-4 pieces. Add half of the chopped yellow chives into the shrimp and marinate with the seasonings for 1 hour. Blend the shrimp well with the seasoning. Place a wonton wrapper on your palm and put about 1 teaspoon (about 3-4 pieces) of the shrimp filling in the center of the wonton wrapper. Gather the corners of the wrapper with the other hand and give it a twist in the middle to “close” the wonton. Repeat until the filling is used up.  Add 3 cups of stock into a medium saucepan and bring it to boil. Add the remaining chopped yellow chives into the stock, add salt, white pepper powder, and sesame oil to taste and set aside. Heat up another big saucepan with water. As soon as it boils, drop the wontons into the water. Stirring gently so the wontons don’t stick together. Continue to boil until the wontons are cooked and float to the surface. Transfer the wontons out with a hand strainer and divide them into 3 equal servings. Pour a ladleful of stock over each serving and serve immediately.

Cream (or not) of Artichoke Soup

Cream (or not) of Artichoke Soup

 

2 T. extra-virgin olive oil

4 onions (about 1-1/2 pounds), coarsely chopped

4 to 6 cloves of garlic, chopped

4 C. chicken stock, preferably homemade

1 15-ounce can garbanzo beans (chickpeas), drained & rinsed

2 14-ounce cans artichokes (packed in water), drained, rinsed & coarsely chopped

1 C. heavy cream (optional)

 

Heat olive oil in a large pot on medium heat, then add the onions. Stir to coat with oil, cover, and cook until onions are soft and starting to brown, stirring frequently, about 8 to 10 minutes. Make a space in the center of the pot and add the garlic, stirring so it all touches the bottom of the pot. Cook, stirring, two minutes. Add the artichokes, garbanzo beans, and chicken stock. Bring to a boil, then simmer with the lid barely cracked for about 30 minutes. Purée with an immersion blender, or transfer in batches to a countertop blender and very carefully purée, then return to the pot. Stir in the cream if desired, let cook a few more minutes, then salt and pepper to taste. Serve plain or dressed up with whatever you like: a dollop of sour cream; chopped chives or parsley or scallions; some cheddar, jack, or Irish Shannon (my new favorite cheese); a sprinkling of crispy fried shallots; or a few big fat homemade croutons.

Salmon Chowder

Salmon Chowder

 

3 tablespoons butter

3/4 cup chopped onion

1/2 cup chopped celery

1 teaspoon garlic powder

2 cups diced potatoes

2 carrots, diced

2 cups chicken broth

1 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon dried dill weed

2 (16 ounce) cans salmon

1 (12 fluid ounce) can evaporated milk

1 (15 ounce) can creamed corn

1/2 pound Cheddar cheese, shredded

 

Melt butter in a large pot over medium heat. Sauté onion, celery, and garlic powder until onions are tender. Stir in potatoes, carrots, broth, salt, pepper, and dill. Bring to a boil, and reduce heat. Cover, and simmer 20 minutes. Stir in salmon, evaporated milk, corn, and cheese. Cook until heated through.

Hot and Sour Cabbage Soup

Hot and Sour Cabbage Soup

1 T. oil

1 small onion, minced

1 small cabbage, about the size of a grapefruit, cored and shredded

1 small can (about 6 tbs) tomato paste

7 1/4 C. water

1 package of tofu, baked w/ 1/4 C. tamari

1/4 C. tamari, low sodium

1/4 C. rice vinegar

4 tsp sugar

1/2 – 1 tsp hot red chili flakes

1/2 tsp salt

Heat a large 5 qt soup pot that has a heavy lid over medium heat. Add oil and onion, and saute until golden. Add tomato paste to water, mixing well. (You can mix the paste into a smaller quantity of the water, say 1 cup, if that’s easier.) Add tomato paste/water mix and cabbage to the pot and stir well. Add the tofu, tamari, vinegar, chili flakes and salt. Bring to a boil, cover, then turn heat down to medium low. Simmer for 20 minutes or until cabbage is tender.

Thai Red Curry Soup with Chicken and Vegetables

Thai Red Curry Soup with Chicken and Vegetables

 

2 T. corn oil

1 T. Thai red curry paste

12 ounces skinless boneless chicken breast halves, cut crosswise into 1/2-inch-wide strips

4 ounces green beans, cut into 1-inch lengths

2 small Japanese eggplants, cut into 1-inch pieces

3 C. canned low-salt chicken broth

3 C. canned unsweetened coconut milk

1 T. fish sauce (nam pla)

1/4 C. chopped fresh basil

 

Heat oil in heavy large saucepan over medium heat. Add curry paste; stir until fragrant, about 1 minute. Add chicken; stir 2 minutes. Add green beans and eggplant pieces; stir 1 minute. Add broth, coconut milk and fish sauce; bring to boil. Reduce heat; simmer until vegetables are tender, about 12 minutes. Season with salt and pepper. Stir in basil and serve.

 

Porcini Mushroom Soup

Porcini Mushroom Soup

 

2 ounces of dried porcini mushrooms

1/3 C. extra virgin olive oil

3 shallots, chopped

1 T. fresh rosemary, finely chopped

1 1/2 pounds small new potatoes cut into 1/3-inch pieces

3 large cloves garlic, finely chopped

4 C. water

1 1/2 – 2 tsp. salt

Extra toppings (optional) freshly grated Parmesan, chopped sun-dried tomatoes, fresh chives or fresh thyme.

 

Soak the porcini mushrooms in 2 C. of hot water for about 15 minutes, or until they are soft. Set aside. Heat a splash of the olive oil in a large thick-bottomed pot, sauté the shallots for a couple of minutes, and then stir in the rosemary and potatoes. Add the remaining olive oil and cook for about 3 minutes. Stir in the garlic, the porcini along with the soaking liquid, the 4 C. of water, and salt. Bring to a simmer and cook for ten minutes, or until the potatoes are tender. Taste. If the broth is too intense, you may want to add more water a bit at a time. And take care to get the salt right as well; it’s important in a simple soup like this. Serve as is or topped with any number of the ingredients I listed up above.

Simply Ramen Chicken Soup

Simply Ramen Chicken Soup

 

2 14-ounce Cans reduced-sodium chicken broth

2 3-ounce Packages chicken-flavored ramen noodles

1/2 tsp Dried oregano or basil, crushed

1 10-ounce Package frozen cut broccoli

2 C. Shredded or cubed cooked turkey or chicken

1/4 C. Sliced almonds, toasted

 

In a large saucepan, bring chicken broth, the seasonings from the flavoring packet from noodles, and oregano or basil to boiling. Break up noodles. Add noodles and broccoli to mixture in saucepan; return to boiling. Reduce heat; simmer, uncovered, 3 minutes. Stir in chicken; heat through. Ladle into bowls. Sprinkle with almonds.

Quick Pork and Bean Soup

Quick Pork and Bean Soup

 

2 T. Cooking Oil

12 oz. Pork Stir Fry Strips

1 large Onion, chopped

2 C. Water

11.5oz. can condensed Bean with Bacon Soup

3 medium Carrots, sliced

1 tsp. Worcestershire Sauce

¼ tsp. Dry Mustard

 

In large skillet heat oil over medium-high heat. Add pork and onion; cook and stir for 3 to 4 minutes until no pink remains in meat. Stir in water, soup, carrot, Worcestershire sauce and dry mustard. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes.

Italian Turkey Ravioli Soup

Italian Turkey Ravioli Soup

1 T. olive oil

1 red bell pepper, diced

2 zucchini, medium, diced

1 small onion, chopped

3 large garlic cloves, chopped

1 T. dried basil

2 t. fennel seeds

6 C. chicken broth

9-oz fresh cheese mini ravioli (or cheese tortellini)

1 1/2 C. leftover turkey, diced

Grated Parmesan cheese

Heat oil in large soup pot over medium heat. Add bell pepper, onion, zucchini, garlic, basil, fennel seeds and sauté until vegetables are just tender, about 10 minutes. Add broth. Cover and simmer 10 minutes. Increase heat to bring soup to the boil. Add ravioli and boil until tender, about 5 minutes. Add turkey to warm up, about 1 minute. S and P to taste. Serve in bowls. Top with cheese.

White and Green Chili

White and Green Chili

 

1 pound unseasoned meat loaf mix (1/3 lb. each ground veal, pork, and beef) or ground beef round

1 small onion, chopped

2 15-ounce cans great Northern or white beans, rinsed and drained

1 14-ounce can chicken broth

1 16-ounce jar prepared green salsa

1-1/2 tsp. ground cumin

4 T. chopped fresh cilantro, divided

1/2 C. dairy sour cream (optional)

 

Heat a large Dutch oven over high heat. Add meat loaf mix and onion; cook, breaking up meat with a spoon, for 5 minutes, until no longer pink. Drain any fat. Add beans, broth, salsa and cumin. Bring to a boil; reduce heat and simmer 15 minutes. Stir in 3 T. cilantro. Divide among 4 serving bowls. Top each serving with sour cream and garnish with remaining 1 T. cilantro.

 

Yield: 4 servings

Calories: 480

Fat: 21g

Fiber: 9g

Italian Beef Soup

Italian Beef Soup

 

2 quarts Brodo di Carne (meat broth)

1 C. dry, white wine

1 pound rib eye steak, sliced thin (similar to minute steaks)

1/2 tsp salt

1 tsp black pepper, freshly ground

1 clove garlic, chopped

1 T. olive oil

1 bay leaf

1/2 bunch fresh cilantro, chopped

 

In a large pot (3 quarts minimum) heat the olive oil over medium heat. Add the garlic and cook for 30 seconds. Add the Brodo di Carne, white wine, bay leaf, salt, and pepper and allow to gently simmer.

Slice the beef into strips 1/4″ x 2″. Add the beef to the broth and bring to a boil over medium heat.

Reduce the heat to low and simmer for 5 minutes. Remove from the heat and add the cilantro. Stir through the soup and serve immediately.

Awesome Turkey Giblet Stock

Awesome Turkey Giblet Stock

 

1 giblets, neck and liver from Turkey

6 C. water

1 stalk celery, sliced

1 carrot, sliced

1 onion, quartered

2 tangerines, zested

1 bay leaf

1 tsp. whole black peppercorns

 

In a large saucepan, combine the neck and giblets (excluding the liver), 6 C. water, celery, carrot, onion, tangerine rind, bay leaf and peppercorns. Bring mixture to a boil, reduce heat and continue to cook at a simmer, skimming the froth occasionally for 1 hour. Add liver and continue to cook at a bare simmer for an additional 30 minutes.  Strain the stock through a fine sieve into a bowl. Reserve the liver for stuffing. Reserve the neck and remaining giblets for the gravy.

Garbure (French Ham & Vegetable Soup)

Garbure (French Ham & Vegetable Soup)

Garbure (French Ham & Vegetable Soup)

1 leftover ham bone with meat

10 cups water, enough to cover the ham bone

2 T. apple cider vinegar

3-4 bay leaves

1 Serrano pepper, sliced but still intact

2 T. avocado oil

1 onion, chopped

2 medium leeks, chopped

4 garlic cloves, minced

¼ cup dry white wine (I used Chardonnay)

1 large sweet potato, diced

2 carrots, diced

2 celery, diced

2 turnips, diced

½ head napa or savoy cabbage, cut into strips

1 small handful of parsley, chopped

1 T. minced fresh thyme

1 teaspoon cumin

¼ teaspoon black pepper

 

Add the ham bone, water, apple cider vinegar, bay leaves and serrano pepper to the slow cooker. Set on high for 5 hours. Remove the bone from the pot and take the meat off it. Add the meat and bone back to the pot and cook for another 2 hours on high. Next, add oil to a sauté pan over medium heat, then add the onion, leeks and garlic cloves. Sauté for 7-8 minutes, or until the onions have started to caramelize. Add this to the slow cooker along with the remaining ingredients. Cook for 3 hours on high, or until the vegetables are tender.

Short Rib Ragu with Polenta Croutons

Short Rib Ragu with Polenta Croutons

Short Rib Ragu with Polenta Croutons

3 pounds boneless beef short ribs

Salt

Ground black pepper

2 – 3 T. olive oil

2 medium onions, thinly sliced

6 cloves garlic, minced

3 medium carrots, halved lengthwise and sliced (1-1/2 cups)

1 cup coarsely chopped celery (2 stalks)

1 14 ounce can reduced-sodium beef broth

1 ½ cups dry red wine, such as Merlot or Cabernet Sauvignon

1 6 ounce can tomato paste

4 sprigs fresh thyme

1 8 ounce package cremini mushrooms, quartered (thickly slice larger caps)

1 recipe Firm Polenta

1 T. snipped fresh Italian (flat-leaf) parsley or basil (optional)

 

Preheat oven to 325°F. Sprinkle ribs with salt and pepper. In a 6- to 8-quart oven-going Dutch oven heat 1 T. of the olive oil over medium heat. Brown ribs, half at a time if necessary, in the hot oil, turning to brown all sides; remove ribs and set aside. In the same Dutch oven cook onions and garlic for 2 minutes, adding another 1 T. of the oil if needed. Add carrots and celery; cook about 5 minutes more or until vegetables are tender. Return ribs to Dutch oven with the vegetables. Stir in broth, wine, tomato paste, and thyme sprigs. Bring to boiling. Cover; bake for 1-1/2 hours. Stir in mushrooms. Bake, uncovered, for 45 to 60 minutes more or until ribs are tender and sauce is slightly thickened. Cool for 30 minutes. Discard thyme sprigs. Season to taste with additional salt and pepper. Transfer rib mixture to a large airtight container; cover. Chill for at least 8 hours or up to 3 days. Preheat oven to 375°F. Lightly grease a 3-quart rectangular baking dish; set aside. Using a spoon, remove any fat from surface of the sauce. Spoon ribs and sauce into prepared baking dish. If desired, cut short ribs into smaller portions. Run a thin metal spatula around the edges of the Firm Polenta in the loaf pan. Remove polenta loaf from pan and cut into 1-inch cubes. Arrange cubes evenly over the ribs and sauce in the baking dish. Brush the cubes with the remaining 1 T. olive oil. Bake, uncovered, about 1 hour or until ribs and sauce are heated through and polenta is lightly browned. If desired, sprinkle with parsley.

 

Nutrition Facts

Per Serving: 8 servings

593 calories, (16 g saturated fat, 2 g polyunsaturated fat, 20 g monounsaturated fat), 86 mg cholesterol, 716 mg sodium, 26 g carbohydrates, 3 g fiber, 6 g sugar, 22 g protein.

 

 

Firm Polenta

 

3 cups water

1 cup yellow cornmeal

1 cup cold water

½ cup shredded Parmesan cheese (optional)

 

Bring the 3 cups water to boiling in a 2-quart saucepan. Meanwhile, combine cornmeal, cold water, and 1 teaspoon salt in a small bowl. Slowly add the cornmeal mixture to the boiling water, stirring constantly. Cook and stir until mixture returns to boiling. Reduce heat to very low. Cover and simmer for 15 minutes, stirring occasionally. Add Parmesan cheese, if desired. Pour into a greased 8x4x2-inch loaf pan. Cool 1 hour. Cover and chill several hours or until firm. Polenta may be kept in the refrigerator for up to 3 days before serving.

Velvety Asparagus-Mint Soup With Lavender-Lemon Goat Cheese

Velvety Asparagus-Mint Soup With Lavender-Lemon Goat Cheese

Velvety Asparagus-Mint Soup With Lavender-Lemon Goat Cheese

Winter may not be as cold in the Northwest as other parts of the country, but it sure is dark. We get pretty excited at the sight of green stalks and leafy herbs; it means the days are getting longer and brighter. This soup is a mouthful of green — leek, asparagus, mint, and tarragon—bolstered by the thickening power of potatoes. If you’ve got sorrel growing in the yard or have access to wild watercress, feel free to throw some into the pot as well. Although this green soup is plenty good on its own, the lavender-lemon goat cheese, added just before serving, transforms it into a luxurious ride.

 

4 ounces (about 1/2 cup) plain goat cheese

3/4 teaspoon finely chopped dried culinary lavender

Grated or minced zest of 2 medium lemons

3 medium-starch potatoes (about 1-1/2 pounds), peeled and cut into 1-inch pieces

2 cloves garlic, peeled

1 teaspoon fine sea salt

3 cups water

3 T. extra-virgin olive oil

1/2 pound leeks, white and light green parts only, washed thoroughly and cut into 1/2-inch rounds

1 pound asparagus, woody ends trimmed, cut into 2-inch pieces

4- to 5-inch piece Parmigiano-Reggiano rind (optional, see note)

1/4 teaspoon ground black pepper

1/4 cup sorrel or watercress (optional)

1/2 cup whole mint leaves

1 T. fresh tarragon leaves, stemmed

Juice of 1/2 lemon

1/2 baguette or favorite crusty loaf, cut into 1/2-inch-thick slices (optional)

 

Put the goat cheese in a small bowl and mash until soft and malleable. (You can also do this in a food processor.) Stir in the lavender and half of the lemon zest until evenly distributed. Shape the cheese into a log and wrap in parchment paper, twisting each end tightly like a candy wrapper. Place the cheese in the freezer for about 15 minutes, then transfer to the refrigerator until ready to use. Preheat the oven to 300 degrees. Put the potatoes, garlic, and 1/2 teaspoon of the salt in a medium saucepan and cover with the water. Bring to a boil over medium-high heat, cover, reduce the heat to medium low, and cook until the potatoes are fork-tender, about 10 minutes. Using a slotted spoon, transfer the potatoes with garlic to a medium bowl, and reserve the cooking water. In a large, heavy-bottomed pot, heat the oil over medium heat, tilting the pan to coat. Add the leeks and stir to coat with the oil. Cook until softened, about 5 minutes. Add the asparagus and cook until softened, about 2 minutes. Add the potatoes and 5 cups liquid — measure out the reserved potato water and add enough tap water to equal 5 cups. Add the cheese rind, remaining 1/2 teaspoon salt, and pepper. Bring the mixture to a boil, then reduce the heat to medium low and cook, uncovered, until the asparagus is tender, about 10 minutes. Add the sorrel to the pot at around minute 8 of cooking. Meanwhile, arrange the baguette slices on a sheet pan and toast until crisp in the oven, 20 to 30 minutes. Remove the cheese rind from the pot and stir in the mint, tarragon, and remaining lemon zest. Puree the soup until smooth using an immersion or stand blender (be careful of spattering hot liquid and be sure to only fill the stand blender halfway). Return the soup to the pot and gently rewarm over low heat. Gradually add the lemon juice, tasting for acidity, and season with additional salt as needed. To serve, ladle the puree into six bowls. Using a serrated knife, cut the goat cheese log into 1/4-inch rounds and smear over each crostini, floating them in the soup bowls, or simply drop one or two cheese rounds into each bowl. The puree reheats well and will keep for about 4 days in an airtight container in the refrigerator. Transfer the patties to a sheet pan and place into the oven to keep warm until serving. The patties will be slightly soft on the inside with a firm, crusty coating. NOTE: If you have a Parm rind on hand, feel free to use it for an umami boost; if not, though, no worries — the soup will still be lovely.

Summer Tomato Soup with Fresh Dill

Summer Tomato Soup with Fresh Dill

1 T. olive oil

1 medium onion, finely chopped

1 T. water

2 cloves garlic, minced

1 1/2 pounds tomatoes, peeled and chopped

4 T. stemmed and chopped fresh dill + 4 fronds for garnish

3 C. chicken or vegetable broth

Salt

Ground black pepper

 

In a medium pot over low heat, combine the oil, onion, and water. Cook, stirring occasionally, for 12 minutes, or until soft. Add the garlic and cook 5 minutes longer. Increase the heat to medium. Add thetomatoes, dill, and broth. Simmer for 25 minutes, or until the tomatoes are very soft. Season with salt and pepper to taste. Chill in the refrigerator for 2 hours. Serve garnished with dill fronds.

 

Yield: 4 servings

Calories: 92

Fat: 5g

Fiber: 2g

Spring Salmon Chowder

Spring Salmon Chowder

6 tiny new potatoes, skin on, quartered

28 oz vegetable broth

1/2 c corn

1/2 tsp. dried thyme, crushed

12 oz skinless, boneless salmon, cut into 1″ chunks

1 c baby spinach

1/4 c sliced green onion

Pepper

 

Cook potatoes, covered in boiling broth for 5 min. until tender, but not cooked through. Add corn and thyme. Return to boiling; reduce heat. Cover and cook for 4 min. or until vegetables are tender. Reduce heat.  Carefully add salmon to saucepan. Simmer, uncovered, for 3-5 min. until salmon flakes easily with a fork. Remove thyme sprigs, if desired. Stir in spinach and green onion; cook for 1 min. until spinach begins to wilt.  Season with pepper and serve.

Chinese Chicken Soup

Chinese Chicken Soup

8 ounces frozen skinned and boned chicken breasts, cut into 1″ cubes

1 T. reduced-sodium soy sauce

1/2 tsp. sugar

1/2 tsp. ground black pepper

1 C. frozen chopped onions

1 C. frozen sliced zucchini or yellow summer squash

1/2 C. frozen sliced carrots

1 tsp. dark sesame oil

6 C. frozen defatted chicken stock , thawed

8 ounces reduced-fat firm tofu, cut into 1/2″ cubes

1/2 C. minced fresh cilantro

1/3 C. chopped scallions

1 tsp. lime juice

In a shallow nonmetal dish, combine the chicken, soy sauce, sugar, and pepper. Toss to coat. Let stand for 10 minutes, stirring occasionally. In a Dutch oven, combine the onions, zucchini or squash, carrots, and oil. Cook, stirring, over medium-high heat for 5 minutes, or until the onions are soft but not browned. Add the stock; bring to a boil. Reduce the heat to medium. Cover and cook, stirring occasionally, for 20 minutes. Add the chicken and marinade. Cook for 5 to 7 minutes, or until the chicken is no longer pink in the center. Check by inserting the tip of a sharp knife into 1 cube. Add the tofu, cilantro, and scallions. Cook for 1 minute, or until the tofu is hot. Add the lime juice. Stir well to combine.

Italian Sub Stoup and Garlic Toast Floaters

Italian Sub Stoup and Garlic Toast Floaters

2 T. extra-virgin olive oil, 2 turns of the pan, plus 1/4 C. for croutons

3/4 pound, 3 links, hot or sweet Italian sausage, split and meat removed from casing

1/4 lb. piece stick pepperoni, diced

1 ham steak, diced (about 1/2 to 3/4 pound)

1 green bell pepper, seeded, quartered and sliced

1 medium yellow onion, peeled, quartered and sliced

1 (15-oz.) can diced tomatoes

Kosher salt and freshly ground black pepper

6 C. chicken stock

1/2 lb. gemelli pasta or other short-cut pasta

5 C. cubed crusty bread

3 large cloves garlic, cracked from skin

1/2 C. grated Parmigiano-Reggiano, a couple of handfuls

1 tsp. crushed red pepper flakes

1/2 tsp. dried oregano

2 bunches arugula, trimmed and coarsely chopped (about 4 C. s)

 

Place a soup pot or deep sided skillet on the stove top and preheat to medium high heat. Add olive oil, 2 turns of the pan and the sausage. Brown and crumble the sausage, drain off excess fat if necessary then add the ham and pepperoni. Cook meats together 2 minutes then add peppers and onions and cook 2 or 3 minutes more. Add diced tomatoes and season with salt and pepper. Add chicken stock and bring stoup to a boil. Stir in pasta and cook for 8 minutes. Make croutons while pasta cooks. In a large skillet heat about 1/4 C. of olive oil, 4 turns of the pan over medium heat. Add garlic and cook 1 minute. Add bread to garlic oil, toss and toast the cubes 5 or 6 minutes. Season the toasty cubes with red pepper flakes, oregano and lots of grated cheese. Stir arugula into soup just before you serve it up. Ladle up the stoup and float several toasty garlic bread cubes in each bowl.

Creamy Cauliflower Soup with Prosciutto Chips

Creamy Cauliflower Soup with Prosciutto Chips

Creamy Cauliflower Soup with Prosciutto Chips

Non-stick cooking spray

2 ounces prosciutto, trimmed of excess fat

1 teaspoon olive oil

1 onion, chopped

2 slices bacon, chopped

4 cloves garlic, minced

1 tablespoon thyme leaves or rosemary leaves

1 small head of cauliflower, about 1 pound, cut into florets

2 cups reduced sodium, fat free chicken broth

1 cup skim milk

 

Preheat the oven to 350ºF. Coat a cookie sheet with cooking spray. Spread the prosciutto out on the baking sheet and bake about 10 minute until crisp. Transfer to a paper towel and set aside.

Heat a large stockpot over medium-high heat. Add the olive oil, onions, garlic, bacon, and thyme or rosemary. Cook 4 to 5 minutes, stirring often until the onions soften and the bacon becomes fragrant.

Add the cauliflower, chicken broth, and milk. Bring to a simmer over medium heat. Cover and turn the heat to low. Cook 10 to 12 minutes until the cauliflower is tender. Puree until smooth. Crumble the prosciutto over top of the soup and serve immediately.

Thai Coconut Chicken Soup

Thai Coconut Chicken Soup

1 quart chicken stock

1 stalk lemon grass, white part only, cracked open with the flat side of a knife

3 kaffir lime leaves, fresh or dried, hand torn

1 (3-inch) piece fresh ginger, peeled and thinly sliced

2 small Thai chilies, halved lengthwise

2 garlic cloves, crushed

1 (13-ounce) can unsweetened coconut milk

2 T. Thai fish sauce (nam pla)

1 1/2 tsp. sugar

1 (8-ounce) can straw mushrooms, rinsed

4 limes, juiced

1 1/2 C. shredded cooked chicken

Kosher salt and freshly ground pepper

1/4 C. chopped fresh cilantro leaves

 

Bring the stock to the boil over medium heat in a soup pot. Add the lemon grass, kaffir lime leaves, ginger, chilies, and garlic. Lower the heat to medium-low, cover, and gently simmer for 10 minutes to let the spices infuse the broth. Uncover and stir in the coconut milk, fish sauce, sugar, mushrooms, lime juice, and chicken. Simmer for 5 minutes to heat the chicken through; season with salt and pepper. Ladle the soup into a soup tureen or individual serving bowls. Garnish with cilantro. Be careful to avoid chewing the lemongrass, ginger, or lime leaves.

Sorrel Soup

Sorrel Soup

Sorrel Soup

 

1-2 T. butter

1 large onion, diced (or 1 leek, white part only, chopped)

2 medium potatoes, peeled and diced

2 C. water

1 large bunch chard, stemmed and chopped

2 bunches sorrel, stemmed and chopped (about 2 dozen leaves)

1-2 C. milk

Salt and pepper to taste

Pinch of nutmeg, optional

Dollop of crème fraîche or sour cream, optional

 

Heat the butter in a soup pot. Add onion and potato, and sauté over medium-high heat until lightly browned, about 5-8 minutes. Add water, chard and sorrel and several pinches of salt to the pot. After the greens have wilted, simmer for about 10 minutes. After simmering, puree soup with an immersion blender or in a regular blender or food processor. Return pot with pureed soup to stove and over medium heat, stir in one C. of milk. Add more milk or water until the soup reaches a desired consistency (it is usually served rather thin). Season to taste with more salt, pepper and a pinch of nutmeg, if you desire. Serve with a dollop of crème fraîche or sour cream, if you wish.

Emeril’s Quick Tortilla Soup

Emeril’s Quick Tortilla Soup

2 T. olive oil

1 C. chopped onions

2 tsp. chopped garlic

1 poblano pepper, seeded and chopped, or 1 pasilla or green bell pepper

1 jalapeno pepper, seeded and chopped

1 1/2 tsp. salt

1 1/2 tsp. ground cumin

1/2 tsp. ground coriander

1 T. tomato paste

6 C. chicken stock or canned, low-sodium chicken broth

1 pound cooked chicken, shredded

1/4 C. chopped fresh cilantro

2 tsp. fresh lime juice

6 stale corn tortillas, cut into 1/4-inch-thick strips

2 C. vegetable oil, for frying

1 tsp. Bayou Blast Essence

1 avocado, peeled, seeded, and chopped, optional garnish

Chipotle Crema, optional garnish, recipe below

 

In a Dutch oven or large heavy pot, heat the oil on medium-high heat. Add the onions, garlic, peppers, salt, cumin, and coriander for 5 minutes. Add the tomato paste and cook, stirring, for 1 minute. Add the chicken stock and bring to a simmer. Simmer for 20 minutes. Add the chicken and simmer for 5 minutes. Add the cilantro and lime juice, and stir well. Remove from the heat and cover to keep warm. Heat the oil in a heavy pot or electric fryer to 350 degrees F. Add the tortilla strips in batches and fry until golden and crisp, 1 1/2 to 2 minutes. Remove with a slotted spoon and drain on paper towels. Season with the Essence. Ladle the soup into 4 or 6 serving bowls. Garnish each serving with the fried tortilla strips, avocado and Chipotle Crema, as desired.

 

Chipotle Crema

 

1/2 C. sour cream

1 tsp. chopped chipotle peppers in adobo sauce

1/8 tsp. salt

 

In the bowl of a food processor or blender, combine all the ingredients. Process on high speed until smooth. Serve with the soup.

Garden Vegetable Soup with Grilled Chicken

Garden Vegetable Soup with Grilled Chicken

1 1/3 C. vegetable or multicolored rotini pasta

1 tsp. olive oil, preferably extra virgin

3/4 C. coarsely chopped red onion

2 cloves garlic, quartered

1 tsp. chopped fresh oregano or 1/4 tsp. dried

4 C. chicken broth

1 can (14 1/2 ounces) reduced-sodium diced tomatoes, drained

1/2 C. chopped carrots

8 ounces grilled chicken breast, chopped

1/2 C. chopped fresh basil

Ground black pepper

 

Prepare the pasta according to the package directions. Drain. Rinse with cold water and set aside. Meanwhile, in a medium saucepan over medium heat, combine the oil with the onion, garlic, and oregano. Cook, stirring frequently, for about 7 minutes, or until the onion and garlic are tender. Add the broth and bring the mixture to a boil. Add the tomatoes and carrots. Lower the heat and simmer for about 15 minutes, or until the vegetables are tender. Stir in the chicken and pasta. Simmer for about 2 minutes, or until the chicken is heatedthrough. Stir in the basil. Season with pepper to taste.

 

Yield: 4 servings

Calories: 160

Fat: 3g

Fiber: 3g

Green Split Pea Soup

Green Split Pea Soup

1 T. canola oil

1/2 C. chopped turnip

1/2 C. chopped celery

1/2 C. chopped onion

1/2 tsp. dried thyme

2 bay leaves

1 pound green split peas

8 C. chicken or vegetable broth

1/4 tsp. salt

1 tsp. hot-pepper sauce

 

Set a pot over medium-high heat for 1 minute. Add the oil and swirl to coat the bottom. Heat for 30 seconds. Add the turnip, celery, onion, thyme, and bay leaves. Stir. Cook, stirring occasionally, for 4 minutes, or until softened. Add the peas and broth. Bring almost to a boil. Reduce the heat to medium-low. Cover partially and simmer for about 2 hours, or until the peas are very soft. Remove the bay leaves and discard. In the bowl of a food processor fitted with a metal blade, in a blender, or with an immersion blender, puree the mixture until smooth. Add the salt and hot-pepper sauce. If the mixture is too thick, add water if desired.

 

Yield: 8 servings

Calories: 253

Fat: 2g

Fiber: .5g

Yellow Split Pea- Cauliflower Soup

Yellow Split Pea- Cauliflower Soup

2 T. olive oil

8 ounces cauliflower florets, coarsely chopped (3 C.)

1/2 C. chopped onion

1/2 C. chopped celery

1/4 C. chopped carrot

1 1/2 tsp. ground cumin

2 tsp. minced garlic

2 bay leaves

Pinch + 1/8 tsp. salt

1 pound yellow split peas

8 C. chicken broth or vegetable broth

Ground black pepper

10 T. fat-free plain yogurt

Paprika (optional)

 

Heat the oil in a large pot set over high heat. Add the cauliflower, onion, celery, carrot, cumin, garlic, bay leaves, and a pinch of salt. Stir. Cover and cook over medium-high heat, stirring occasionally, for 5 minutes, or until golden. Add the split peas. Stir for 2 minutes to coat with the seasonings. Add the broth and 1/8 tsp. salt. Bring almost to a boil. Reduce the heat so the mixture simmers. Cook for 35 to 40 minutes, or until the peas are very tender. Remove and discard the bay leaves. Ladle 3 C. of the soup into the bowl of a food processor fitted with a metal blade or into a blender. Process the mixture until smooth. Return to the pot. Season with pepper to taste. Stir to combine. Garnish each bowlful with 1 T. yogurt and a dusting of paprika, if desired.

 

Yield: 10 servings

Calories: 227

Fat: 3g

Fiber: 1g

Autumn Harvest Minestrone

Autumn Harvest Minestrone

2 cans (15 oz each) cannellini beans, rinsed and drained

2 cans (14 1/2 oz each) fat free, reduced sodium chicken broth

3 C. (1/2″ chunks) butternut squash (1 lb)

1 can (14 1/2 oz) diced tomatoes

2 med turnips, peeled and cut into 1/2″ chunks

1 med parsnip, peeled, quartered, and sliced 1/4″ thick

2 C. bagged coleslaw mix

1 lg leek (white and light green parts), sliced

1 T. minced garlic

1 C. (packed) fresh basil

1/3 C. fresh parsley

1/4 C. grated Parmesan cheese

3 T. extra virgin olive oil

1/4 tsp. salt

1/4 tsp. black pepper

2 T. water

 

In 4 quart or larger slow cooker mix beans, broth, squash, tomatoes (with juice), turnips, parsnip, coleslaw, leek, and 1 1/2 tsp. of the garlic. Cover and cook on low 7 to 9 hours or until vegetables are tender. In blender, mix basil, parsley, cheese, oil, salt, pepper, water, and remaining 1 1/2 tsp. garlic until smooth. Scrape into small bowl and refrigerate. To serve, ladle soup into serving bowls and top with a heaping T. of basil sauce.

 

Yield: 6 servings

Calories: 280

Fat: 10g

Fiber: 9g

New England Clam Chowder

New England Clam Chowder

1 slice bacon

2 tsp. vegetable oil

1/2 C. chopped onion

1/2 C. chopped celery

1 clove garlic, minced

1/2 tsp. dried thyme

1 bay leaf

1 1/2 C. diced yukon gold potatoes (1/2 inch dice)

2 C. clam juice

1 1/2 C. 2% milk

1 1/2 T. all purpose flour

3 cans (6.5 oz each) minced clams, drained

1/4 C. chopped parsley

 

Cook bacon in microwave, per package directions, until crisp. Crumble into small pieces and set aside. In large saucepan, heat oil over medium low heat. Add onion, celery, and garlic and cook 5 minutes. Add thyme and bay leaf and continue to cook 3 minutes, stirring occasionally, until onion is softened but not browned. Add potatoes and clam juice. The liquid should just cover potatoes. Bring chowder to a simmer and cook potatoes about 10 minutes. They should be tender but not mushy. In small bowl, whisk 1/4 C. of the milk with flour until smooth. Add to chowder with remaining milk and increase heat to bring to a boil, stirring constantly, until soup has slightly thickened, about 3 minutes. Remove pot from heat and add clams. Remove bay leaf. Divide into 4 bowls and sprinkle each serving with crumbled bacon and parsley. Then add a few oyster crackers for that New England seaside feel.

 

Yield: 4 servings

Calories: 140

Fat: 5g

Fiber: 1g

Spiced Cauliflower Soup

Spiced Cauliflower Soup

1 tsp. canola oil

2 cinnamon sticks

2 tsp. mild curry powder

1 med onion, halved and sliced

2 cloves garlic, minced

2 T. water

3 C. vegetable broth

1/2 head cauliflower, cut into small florets

1 C. thinly sliced mustard greens

 

Warm oil in large saucepan over medium heat. Add cinnamon sticks and cook until they are fragrant and begin to unfurl, about 2 minutes. Stir in curry powder and reduce heat to medium low. Add onion, garlic, and water. Cook, stirring occasionally, until onion is soft and translucent, about 8 minutes. Add broth and cauliflower. Bring to a boil. Reduce heat and simmer, covered, 25 minutes or until cooked through. Stir in mustard greens and cook until wilted, about 30 seconds. Discard cinnamon sticks. Serve.

Rotisserie Turkey Posole

Rotisserie Turkey Posole

2 T. vegetable oil, 2 turns of the pan

2 medium onions, chopped

4 cloves garlic, chopped

2 jalapeno peppers, seeded and finely chopped

1 T. ground cumin, a palm full

2 T. chopped fresh thyme leaves, eyeball it, 5 to 6 sprigs

Coarse salt and pepper

1 C. beer

16 tomatillos, peeled and coarsely chopped or coarsely processed in food processor

1 (15-ounce) can hominy (looks like jumbo corn and found on specialty food or canned vegetable aisle)

1 quart chicken stock (also stir in any leftover gravy)

1 1/2 to 2 pounds light and dark cooked turkey meat, chopped

1 lime, juiced

Finely chopped cilantro leaves, for garnish

Corn chips of choice, to top soup or dip

 

Heat a medium soup pot or large deep skillet over medium high heat. Add vegetable oil, 2 turns of the pan, then add the onions, garlic, jalapenos, cumin, thyme, and salt and pepper, to taste. Cook 5 to 6 minutes to soften onions then add beer and cook it off, 1 minute. Stir in tomatillos and cook 5 minute more then stir in the hominy, chicken stock, any leftover gravy (up to 2 C.) and the turkey. Heat through, adjust salt and pepper and simmer the posole 10 to 15 minutes over low heat. Stir in lime juice and remove from heat. Garnish soup with cilantro and serve with corn chips to top or dip. You may use thick cut deli turkey breast or cut up a rotisserie turkey breast in any flavor, widely available at larger markets who offer rotisserie chickens.

Galician Stew (Pote Gallego)

Galician Stew (Pote Gallego)

Scant 1 ½ C. dried haricot Beans, soaked overnight in cold water and drained

5 ounces ham

2 beef shanks

1 pound 2 ounces lean beef

4 potatoes

1 pound turnip green or cabbage

1 T. lard or vegetable

Shortening

Salt

 

Put the beans in a pan and add cold water to cover. Bring to a boil and drain. Add fresh cold water to cover and bring back to a boil, then lower the heat and simmer for 25 – 30 minutes. Drain well. Put

the ham, shin bones, beef, potatoes, turnip tops or Savoy cabbage and lard into a large stockpot. Add enough water to cover. Bring to a simmer and simmer for 1 hour. Add the beans, simmer for 30 minutes more and serve hot.

Provencal Lentil Ragout

Provencal Lentil Ragout

1/2 C. chopped carrot

1/2 C. chopped celery

1/2 C. chopped onion

2 T. olive oil, preferably extra virgin

1 1/2 tsp. herbes de Provence

1 bay leaf

2 C. (8 ounces) dried lentils

1 T. minced garlic

1 can (14 1/2 ounces) chicken or vegetable broth

1 C. water

1/2 tsp. salt

1/2 tsp. ground black pepper

balsamic vinegar

1/4 C. finely chopped flat-leaf parsley

8 tsp. grated Romano cheese

 

To serve as a soup, reheat with broth just to cover in a microwaveable bowl or a saucepan on the stove top. Directions

In a large pot over medium-high heat, combine the carrot, celery, onion, oil, herbes de Provence, and bay leaf. Stir. Cover and cook, stirring occasionally, for about 5 minutes, or until the vegetables start to soften. Add the lentils and garlic. Cook, stirring, for 1 minute, or until the garlic is fragrant. Add the broth and water. Bring to a boil. Reduce the heat to low. Partially cover and simmer for about 25 minutes, or until the lentils are very soft but not mushy. Remove and discard the bay leaf. Stir in the salt and pepper. Serve in pasta bowls. Drizzle about 1 tsp. balsamic vinegar on each serving. Sprinkle on the parsley and cheese.

 

Yield: 8 servings

Calories: 180

Fat: 5g

Fiber: 10g

Loaded Baked Potato Soup

Loaded Baked Potato Soup

1 lb. bacon, diced

1 onion, diced

5 large Russet potatoes, peeled and cubed

3 C. chicken stock

3 T. butter

3 T. flour

1 1/2 C. milk

3 green onions, sliced

3/4 C. shredded cheddar cheese, divided

1/2 t. black pepper

Sour cream for garnish, optional

 

In a large stock pot, cook bacon until crisp. Remove with a slotted spoon to drain and set aside. Drain all but 2 T. of bacon grease from the pot. Cook the onions in the remaining bacon grease for about 5 minutes, until tender. Add potatoes and chicken stock to pot. Bring to a boil, reduce heat to medium and simmer about 20 minutes, until potatoes are tender. With a slotted spoon, remove a few scoops of potatoes. Place in a bowl and mash with a fork. Set aside. In a small sauce pan, melt butter. Stir in flour and cook for 2 minutes. Whisk in milk, bring to a boil and simmer until thickened. Slowly stir in to stock pot. Bring to a boil, reduce heat to low and simmer. Stir mashed potatoes back into pot. Add 1/2 C. shredded cheese, three-fourths of the bacon and half the sliced green onions to pot. Add pepper. Stir to combine. Cook an additional 5 minutes. To serve, ladle soup into individual bowls and top with some shredded cheese, bacon, green onions and optional sour cream.

Doc’s Chili

Doc’s Chili

3 cups chopped yellow onions
1 pound lean ground turkey (or lean turkey sausage)
2 tablespoons chili powder
1 tablespoon chopped fresh oregano (or 1 teaspoon dried)
1 teaspoon ground cumin
1 teaspoon ground mustard
2 tablespoons chopped garlic
1 1/2 cups cooked pinto beans (one 15-ounce can, rinsed and drained )
1 1/2 cups cooked black beans (one 15-ounce can, rinsed and drained )
3 cups diced tomatoes (or one 28-ounce can roasted diced tomatoes, undrained)
1 cup fat free chicken broth
1/2 cup black olives
1/2 cup chopped green onions or chopped fresh cilantro

Spray a large saucepan or Dutch oven with a few sprays of cooking oil spray. Add onion and sauté over medium-high heat until soft and just starting to brown. Add ground turkey or sausage; cook over medium high heat, breaking up meat with a spoon, until cooked through; about 6 minutes. Add chili powder, oregano, cumin, mustard, garlic, beans, tomatoes, and broth. Bring to a boil over high heat and then reduce the heat to a simmer. Cover and let simmer for 20 minutes. Garnish with olives and green onions or cilantro and serve immediately.

Yield: 12 servings
Serving Size: 1C.

Calories: 162
Fat: 5g
Fiber: 6.1g

Cauliflower and Red-Pepper Chowder

Cauliflower and Red-Pepper Chowder

1 T. butter
2/3 C. minced shallots (about 4 large)
1/2 C. sliced celery
2 (14 1/2-oz.) cans vegetable broth
1 1/2 C. water
6 C. finely chopped cauliflower florets (about 1 head)
2 C. finely chopped red bell pepper (about 2 medium)
1 C. finely chopped peeled red potato
1 bay leaf
1 C. 2 percent reduced-fat milk
1/2 tsp. black pepper
3 T. minced fresh or 1 T. dried basil
5 T. fat-free sour cream

Melt the butter in a Dutch oven over medium heat. Add shallots and celery; cook five minutes, stirring constantly. Add broth and water; bring to a boil. Add cauliflower, bell pepper, potato and bay leaf; return to a boil. Reduce heat, and simmer 20 minutes or until potato is tender. Stir in milk and black pepper. Cool slightly; discard bay leaf. Place one and a half C. soup in a blender or food processor; process until smooth. Pour the pureed soup into a large bowl. Repeat the procedure with an additional one and a half C. soup. Add the remaining soup to the pureed soup, and stir in basil. Return the soup to the pan, and bring to a boil over medium-high heat, stirring frequently. Remove from heat. Spoon two C. soup into each of five bowls; top each serving with one T. sour cream.

Yield: 5 servings
Calories: 168
Fat: 5.7g
Fiber: 5.3