1 lb. carrots

3 medium onions

4 stalk celery

2 large cloves garlic

2 can whole tomatoes in juice

1/2 small head green cabbage

3/4 lb. green beans

1 can chicken broth

6 c. water

1 tsp. salt

1/4 tsp. ground black pepper

1/2 tsp. ground turmeric or 1 1/2-inch piece fresh turmeric, grated

3 medium zucchini

2 bag baby spinach leaves

 

Coat 12-quart stockpot (or 2 large saucepans) with nonstick cooking spray. Over medium-high heat, add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, salt, pepper and turmeric; heat to boiling over high heat, stirring occasionally. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender.

 

45 calories a Cup (yields: 28 cups)

 

Variations

 

Alphabet Chicken Noodle: To 2 C. Basic Soup, stir in 2 T. Tomato Paste until dissolved.  Add 3oz. cooked chicken chunks, ½ C. cooked Alphabet shaped pasta, and thyme to taste.

 

Creole Super Soup: To 3 cups Basic Soup, add 3 ounces skinless chicken breast, cut into 1/2-inch dice; 2 ounces sliced fully cooked fat-free/low-fat smoked sausage or kielbasa (60 to 70 calories per 2 ounces); 1 cup diced frozen okra; 1/3 cup cooked white rice; and 1 teaspoon Emeril’s Original Essence spice blend. Heat to boiling, then reduce to simmer for 5 minutes. Turn off heat and stir 1/4 teaspoon gumbo file (an optional seasoning) into soup. Serve immediately. Note: Don’t boil the soup once gumbo file has been added, or it may become bitter.

 

Far Eastern Super Soup:  To 2 cups Basic Soup, add 4 ounces firm bean curd (tofu), cut into 3/4-inch dice; 1 tablespoon oyster sauce; 1 teaspoon Asian sesame oil; and 1/2 teaspoon chili paste with garlic (optional). Heat to boiling and serve.

 

Goulash: In nonstick saucepan, cook 4 oz. ground turkey, ½ tsp. paprika, pinch caraway seeds, and pinch salt 4 minutes or until turkey is browned and cooked through, stirring to break up turkey. Stir in 2 C. Basic Soup; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Stir in cooked ½ C. egg noodles. Remove saucepan from heat; stir in 2 T. sour cream.

 

Italian Super Soup:  In small nonstick saucepan over medium-high heat, cook 2 ounces crumbled turkey sausage 5 minutes or until it loses its pink color. Add 3 cups Basic Soup, 1/2 cup thinly sliced zucchini, 1/4 cup drained and rinsed canned butter beans, and 1/4 teaspoon dried basil; heat to boiling, then simmer until zucchini is tender (about 2 minutes). Pour into bowls. Sprinkle with 2 tablespoons Parmesan cheese and serve.

 

Lentil and Rice Super Soup:  To 3 cups Basic Soup, stir in 1/2 cup cooked or drained, canned lentils and 1/2 cup cooked white rice. Heat through. Sprinkle with 2 tablespoons grated Parmesan cheese and coarsely ground black pepper to taste. Serve with 1 tangerine.

 

Mexican Chicken Soup: To 2 C. Basic Soup, stir in 3oz. chicken chunks, ½ C. corn, and ¼ tsp. cumin; heat to boiling. Reduce heat; cover and simmer 3 minutes or until chicken is cooked through, stirring occasionally. Stir in3 T. crumbled tortilla chips. Sprinkle with 1 T. cilantro. Serve with lime wedge.

 

Ming Tsai’s Hot-and-Sour Super Soup:  In 1 teaspoon hot oil, sauté 2 teaspoons minced, peeled fresh ginger and 2 green onions (white part only), thinly sliced, until soft, about 2 minutes. Add 3 tablespoons rice vinegar and 2 tablespoons soy sauce, and heat to simmering. Stir in 1/4 teaspoon ground white pepper, 1 teaspoon Asian sesame oil, and 4 ounces firm bean curd (tofu), cut into 1/2-inch dice. Add 3 cups Basic Soup and simmer. Garnish with green part of green onions, thinly sliced.

 

Mussel Super Soup: To 3 cups Basic Soup, add a pinch of saffron and 1 pound scrubbed and debearded mussels. Heat to boiling, then simmer, covered, 3 minutes, until mussels open.

 

Napa-Style Minestrone Super Soup: To 2 cups Basic Soup, add 1/2 cup drained and rinsed canned white kidney beans (cannellini) and 1/4 teaspoon each dried basil and oregano. Heat to boiling. Stir in 1 ounce ditalini or tubetti pasta, cooked as label directs. Top with 2 tablespoons grated Parmesan cheese, 1 teaspoon extra-virgin olive oil and freshly ground black pepper to taste.

 

Oriental Super Soup:  In small saucepan, over medium-high heat, heat 1/2 teaspoon vegetable oil. Add 1/2 cup sliced shiitake mushroom caps (discard stems) and cook 3 minutes until wilted. Stir in 1 teaspoon sambal olek or hot pepper sauce. Add 3 cups Basic Soup and 5 or 6 ounces small shrimp, shelled and deveined. Heat to boiling. Stir in 1/2 cup snow peas, cut diagonally in half, and simmer just until shrimp turn opaque.

 

Red Bean and Rice Stew:  In saucepan coated with nonstick cooking spray, cook 2 oz. kielbasa with thinly sliced green onion (white part only; reserve green part for garnish), until sausage browns lightly. Add 2 C. Basic Soup, ½ C. rinsed cooked red beans, ½ C. cooked brown rice, and a tsp. Cajun seasoning; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Sprinkle with reserved green onion. Serve with hot sauce.

 

Southwest Chili:  In nonstick saucepan, cook4 oz. ground turkey, ½ tsp. chili powder, and ¼ tsp. cumin 3 minutes or until turkey is browned and cooked through, stirring to break up turkey. Stir in 2 C. Basic Soup, 1/2 c. drained and rinsed canned beans, and ¼ C. salsa; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Sprinkle with 2 T. shredded Cheddar cheese to serve.

 

Southwestern Super Soup: To 3 cups Basic Soup, add 1/2 teaspoon ground cumin, 2 teaspoons fresh lime juice, 3 ounces smoked or roasted skinless chicken breast, cut into 3/4-inch cubes, and 1/2 cup drained canned hominy. Heat through. Meanwhile, cut 1 corn tortilla into 1/4-inch-wide strips and heat on High in microwave oven on microwave-safe dish until crispy (about 1 1/2 minutes). Garnish soup with tortilla strips, 3 tablespoons chopped ripe avocado, and chopped fresh cilantro to taste.

 

Spicy Taco Beef:  To 8 Cups basic soup, add 3/4 lb. browed ground beef, 1 C. Corn, 1 chopped Bell Pepper, 2 C. Salsa

 

Super Energy Kale & Sweet Potato Soup:  To 2 Cups Basic Soup, add 3 cups kale, rinsed, stems removed and chopped very fine, ¾ C. cooked, diced Sweet Potato, and 2 tsp. each dried thyme and sage.

 

Supreme Pepperoni Pizza:  To 4 cups basic soup, add 1/4 C. chopped Pepperoni, 1 C. sliced Mushrooms, 1 Bell Pepper, chopped, Oregano, Basic, Thyme, pinch Red Chili Flakes

 

Thai Shrimp Soup:  In bowl, cover 1 oz. rice noodles with hot water. Let stand 10 minutes; drain. Heat 2 C. Basic Soup to boiling. Stir in 4 oz. cleaned shrimp, 12 halved snow peas, a pinch red pepper, and soaked noodles; heat to boiling. Reduce heat; cover and simmer 2 to 3 minutes or until shrimp turn opaque, stirring occasionally. Remove saucepan from heat; stir in ¼ C. light coconut milk, ½ tsp. grated lime peel, and 2 tsp. lime juice.

 

Vegetable Curry Soup:  In saucepan, combine ½ C. coarsely chopped cauliflower and 1 C. water; cover and cook until cauliflower is tender (do not drain). Stir in 2 C. Basic Soup, ½ C. drained and rinsed chickpeas, ¼ C. frozen peas, ¼ tsp curry powder (paste?), and ½ tsp. grated ginger; heat to boiling. Reduce heat; cover and simmer 4 minutes to blend flavors. Top with 2 T. plain Greek yogurt to serve.