Cabbage Soup Recipe. Creamy Veggie Citrus Soup

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2 Cabbage Soup Recipe 1 large dark green cabbage 1 head of celery 2 carrots 1 red, green and yellow pepper 3 big leeks 2 lbs of mushrooms 3 onions Small bag of spinach Big bag of rocket leaves Big bag of watercress 1 can Weight Watchers chicken soup Directions: Chop all vegetables into bit size pieces Add everything to a pot of water just covering the vegetables Bring water to boil Cover and simmer for about 15 minutes or until vegetables are soft Creamy Veggie Citrus Soup 1 ½ cups potatoes 1 cup zucchini ½ cup portabella mushroom ½ lb asparagus

3 6 kumquats ¼ cup fat free sour cream 2 (14 ½ ounce) cans chicken broth (or veggie broth) 4 garlic cloves 1 teaspoon thyme ½ teaspoon basil Salt and pepper Directions: First, slice the potatoes, zucchini, mushrooms, asparagus, and kumquats to smaller pieces. Put broth, garlic, thyme, and basil in the bottom of a steamer. Add salt and pepper as desired. Steam sliced vegetables and fruit over broth until tender. Remove from steamer and puree in blender or food processor until smooth, adding leftover broth and sour cream as needed to get to the right consistency. For vegetarians use the vegetable broth.

4 Apple and Berry Soup 4 Granny Smith apples 1 pint fresh blueberries 1 pint fresh strawberries 2 cups cranberry juice cocktail ½ cup sugar ¼ cup lemon juice Directions: Peel and chop apples. Trim tops from strawberries. Combine fruit and cranberry juice cocktail on a pot then place over medium heat. Bring to a low boil and whisk in sugar until dissolved, lower heat to a simmer and cook for 20 minutes. Soup should have thickened slightly. Process in a blender until completely smooth. Pass through a fine strainer to remove any berry pips. Stir in lemon juice. Chill overnight. Serve garnished with a sprig of mint and a dollop of yogurt.

5 Roasted Garlic soup 4 heads garlic 3 cups skim milk 1 cup fat free cream Fresh thyme Salt and Pepper Extra Virgin Olive Oil Directions: Coat the garlic with olive oil, salt and pepper and roast in a 350-degree oven till cloves are golden brown, about 45 minutes. Once the garlic is roasted, cut the head in half, from side to side, exposing all the cloves. Squeeze both halves into a bowl, discarding any skin. Pick out any fiber from the skin. Bring the roasted garlic, skim milk, fat free cream and thyme to a simmer. Allow simmering for 10 minutes. Puree in a blender, and then strain through a very fine mesh strainer. Season with salt and pepper then serve with a light drizzle of extra-virgin olive oil.

6 Green Tea Soup 2 cups short-grain brown rice 1 teaspoon salt 1 package (about 0.8 oz.) toasted, seasoned nori 2 green onions 2 teaspoons vegetable or canola oil 1 pound black cod/butterfish or any leftover fish (about 2 fillets) 8 tea bags of genmaicha (green tea with roasted brown rice) 1 teaspoon black sesame seeds Tamari (rich, thick Japanese soy sauce) or soy sauce (optional) Toasted sesame oil (optional) Directions: In a medium saucepan, bring rice, ½ tsp. salt, and 4 cups water to a boil. Cover, reduce heat to a simmer, and cook until rice is tender to the bite, about 50 minutes. Remove rice from heat, uncover, and fluff with a fork. Meanwhile, cut nori into ¼ -in. strips and set aside. Slice green onions crosswise (including green parts) and set aside.

7 Preheat broiler. Rub a baking sheet with oil. Put fish on sheet and turn over to oil both sides. Sprinkle with remaining ½ tsp. salt. Broil 3 to 4 in. away from broiler until cooked through (flesh flakes easily and is opaque in the center), about 5 minutes. Transfer fish to a plate and set aside. When rice is cooked, bring 8 cups water to a boil. In a large teapot, measuring cup, or pitcher, pour water over tea bags. Let steep 5 minutes. Meanwhile, put 1 cup rice in each of 4 large soup bowls. Place ½ fish fillet on each bed of rice. Pour 2 cups hot tea over each. Sprinkle with green onion and black sesame seeds. Serve immediately, with bowls of nori, tamari, and sesame oil on the side if desired. Chili Soup 1 pound extra-lean ground beef ½ cup chopped onion 2 large tomatoes (or 2 cups canned, unsalted tomatoes) 4 cups canned kidney beans, rinsed and

8 drained 1 cup chopped celery 1 teaspoon sugar 1 ½ tablespoons chili powder or to taste Water, as desired 2 tablespoons cornmeal Jalapeno peppers, seeded and chopped, as desired Directions: Wear rubber or plastic gloves when preparing hot peppers, because the oils may burn your eyes or skin. In a soup pot, add the ground beef and onion. Over medium heat sauté until the meat is browned and the onion is translucent. Drain well. Add the tomatoes, kidney beans, celery, sugar and chili powder to the ground beef mixture. Cover and cook for 10 minutes, stirring frequently. Uncover and add water to desired consistency. Stir in cornmeal. Cook for at least 10 minutes more to allow the flavors to blend. Ladle into warmed bowls and garnish with jalapeno peppers, if desired. Serve immediately.

9 Minestrone Soup 1 tablespoon extra-virgin olive oil 1/2 cup chopped onion 1/3 cup chopped celery 1 carrot, diced 1 garlic clove, minced 4 cups fat-free, unsalted chicken broth 2 large tomatoes, seeded and chopped 1/2 cup chopped spinach 1 can (16 ounces) canned chickpeas or red kidney beans, drained and rinsed 1/2 cup uncooked small shell pasta 1 small zucchini, diced 2 tablespoons fresh basil, chopped Directions: In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and sauté until softened, about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes.

10 Add zucchini. Cover and cook for 5 minutes more. Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately. Miso soup with watercress and shiitakes 1 tablespoon olive oil 1 yellow onion, finely chopped 3 plum (Roma) tomatoes, peeled and seeded, then diced 1 tablespoon peeled and finely chopped fresh ginger 3 cloves garlic, minced 4 cups vegetable stock or broth 2 tablespoons white miso 1/4 pound firm tofu, drained and cut into 1/4-inch cubes 3 ounces fresh shiitake mushrooms, stemmed, brushed clean, and caps thinly sliced 1 cup watercress leaves

11 1 green (spring) onion, including tender green top, thinly sliced Directions: In a large saucepan, heat the olive oil over medium heat. Add the yellow onion and sauté until soft and translucent, about 4 minutes. Add the tomatoes, ginger and garlic and sauté until the tomatoes are softened, about 5 minutes. Add the stock and bring to a boil. Reduce the heat to a simmer. Whisk in the miso until dissolved. Add the tofu, mushrooms and watercress and simmer until the tofu is heated through and the mushrooms and watercress are softened, about 1 minute. Ladle into warmed individual bowls and garnish with the green onion. Serve immediately Split pea Soup 3 tablespoons coarsely chopped fresh chives, plus long cuts for garnish 3 tablespoons fat-free plain yogurt 1 tablespoon low-fat buttermilk 1/4 teaspoon sugar Pinch of salt

12 2 tablespoons olive oil 1 yellow onion, chopped 1/2 teaspoon salt 1 large carrot, peeled and chopped 2 cloves garlic, minced 1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained 3 cups water 3 cups vegetable stock or broth 1/4 teaspoon freshly ground black pepper 1/2 cup chopped lean ham Directions: To make the chive cream, in a small blender or food processor, combine the chopped chives, yogurt, buttermilk, sugar and salt. Process until well blended. Cover and refrigerate until needed. In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Stir in 1/4 teaspoon of the salt. Add the carrot and sauté until the carrot is softened, about 5 minutes. Add the garlic and sauté for 1 minute. Stir in the split peas, water, stock, the remaining 1/4 teaspoon salt and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes. In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.

13 Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cream and garnish with a sprinkle of chopped ham and a few long cuts of fresh chives. Serve immediately. Potato Soup with apples and brie cheese 1 cup chopped yellow onion 1/4 cup sliced leeks (whites only) 4 large Granny Smith apples, cored, peeled and quartered, plus 1 Granny Smith apple, cored and sliced thinly, for garnish 2 cups low-sodium chicken broth 1 bay leaf 1/4 teaspoon dried thyme 3 cups fat-free evaporated milk 6 small potatoes, peeled and sliced 4 ounces brie cheese, cut into small cubes Directions: Spray a soup pot with cooking spray. Add the onion, leeks and 4 of the 5 apples. Sauté over medium heat until softened, 5 to 7 minutes. Add the chicken broth, bay leaf, and thyme. Bring to a boil, reduce heat to low and simmer for about 15 minutes. Remove the bay leaf. Turn off heat and set the mixture aside.

14 While the broth mixture is cooking, combine the evaporated milk and potatoes in a separate saucepan. Cook over medium heat until the potatoes are tender, 15 to 20 minutes. Stir frequently. Pour the potato mixture into the soup pot. Stir to mix evenly. In a blender or food processor, puree the soup in batches until smooth, adding the pieces of brie cheese while pureeing. Return the pureed batch to the soup pot and heat until warmed through. Ladle into individual bowls and garnish with thin slices of apple. Serve immediately. Carrot Soup 10 carrots, scraped and sliced 1 1/2 tablespoons sugar 2 cups water 3 tablespoons all-purpose (plain) flour 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1/4 teaspoon ground nutmeg 4 cups fat-free milk 2 tablespoons fresh parsley, chopped Directions: In a large saucepan, heat the carrots, sugar and water. Cover and simmer until the carrots are tender, about 20 minutes. Drain the carrots, reserving some of the liquid. Set aside.

15 In a separate saucepan, whisk together the flour, salt, pepper, nutmeg and milk. Cook over medium-high heat, stirring constantly until the white sauce thickens. In a blender or food processor, add the cooked carrots and white sauce. Puree until smooth. Add reserved liquid to desired consistency. Ladle into separate bowls and garnish each with 1 teaspoon parsley. Serve immediately. Creamy Asparagus Soup 2 cups potatoes, peeled and diced 1/2 pound fresh asparagus, cut into 1/4- inch pieces 1/2 cup chopped onion 2 stalks celery, chopped 4 cups water 2 tablespoons butter 1/2 cup whole-wheat (whole-meal) flour 1 1/2 cups fat-free milk Lemon zest, to taste Cracked black pepper, to taste Directions: In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil.

16 Reduce heat, cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter. In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring constantly. Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper to taste. Serve in warmed bowls. Potato-fennel Soup 1 teaspoon olive oil 1 large fennel bulb (about 2 pounds), chopped 1 cup chopped red onion 2 large russet potatoes, peeled and sliced 3 cups reduced-sodium chicken broth 1 cup fat-free milk 2 teaspoons lemon juice 2 teaspoons fennel seeds, toasted Directions: In a large soup pot, heat the olive oil over medium heat. Add the fennel and onion. Sauté until the vegetables are soft, about 5 minutes.

17 Stir in the potatoes, chicken broth, milk and lemon juice. Cover, reduce heat and simmer until the potatoes are tender, about 15 minutes. In a blender or food processor, puree the soup in batches until smooth. Return the soup to the pot and heat until warmed through. Ladle into individual bowls and garnish with toasted fennel seeds. Serve immediately. Zesty Tomato Soup 1 can (10.5 ounces) condensed low-sodium, low-fat tomato soup 1 can (10.5 ounces) filled with fat-free milk 1 medium tomato, chopped 1 tablespoon chopped fresh basil or cilantro 2 tablespoons croutons 1 tablespoon freshly grated Parmesan cheese Directions: In a saucepan, add the soup and milk. Whisk together until smooth. Warm over medium heat about 7 to 10 minutes, stirring frequently. Add in the tomatoes and herbs. Cook an additional 5 minutes, stirring occasionally. Ladle even amounts into individual bowls and garnish each serving with 1 tablespoon croutons and 1 1/2 teaspoons Parmesan cheese. Serve immediately.

18 Summer Vegetable Soup 1 tablespoon olive oil 1 yellow onion, chopped 3 cloves garlic, chopped 4 plum (Roma) tomatoes, peeled and seeded, then diced 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano 1 teaspoon ground cumin 4 cups vegetable stock or broth 1 bay leaf 1 carrot, peeled, halved lengthwise, and thinly sliced crosswise 1 yellow bell pepper, seeded and diced 1 zucchini, halved lengthwise and thinly sliced crosswise 1 tablespoon grated lemon zest 2 tablespoons chopped fresh cilantro (fresh coriander) 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper Directions: In a large saucepan, heat the olive oil over medium heat. Add the onion and sauté until soft and translucent, about 4 minutes. Add the garlic and sauté for 30 seconds; don't let the garlic brown.

19 Add the tomatoes, oregano and cumin and sauté until the tomatoes are softened, about 4 minutes. Add the stock and bay leaf and bring to a boil, then reduce the heat to medium low and bring to a simmer. Add the carrot and bell pepper and cook for 2 minutes. Add the zucchini and simmer until the vegetables are tender, about 3 minutes longer. Stir in the lemon zest and cilantro. Season with the salt and pepper. Discard the bay leaf. Ladle into individual bowls or mugs and serve immediately. Cabbage, Potato and Baked Bean Soup 2 teaspoons vegetable oil 2 1/2 cups peeled and cubed potatoes 1 cup thinly sliced celery 1 onion, chopped 6 cups shredded cabbage 4 cups chicken broth 1 bay leaf 1/2 teaspoon ground black pepper 1 (15 ounce) can pork and beans in tomato sauce

20 Directions: Heat oil in medium size saucepan. Add potatoes, celery, and onion, sauté for 5 minutes. Stir in cabbage, cover and cook over medium heat, until cabbage is tender. Add broth, bay leaf, pepper and pork and beans. Heat until soup is hot and then remove bay leaf and serve. Warm Blueberry Soup 4 cups frozen blueberries 3 cups water 5 tablespoons sugar 3 Tablespoons lemon juice 1/4 teaspoon ground cinnamon pinch of salt 2 teaspoons cornstarch ½ teaspoon vanilla low fat vanilla yogurt for topping granola for topping Directions: Combine the first seven ingredients in a saucepan over a medium-high heat, stirring well. Bring soup to a gentle boil. Reduce and simmer until the blueberries are tender, about 5 minutes.

21 Gently mash some of the berries with a potato masher and serve topped with yogurt and granola. For a slightly sweeter version, use orange juice in place of all or part of the 3 cups of water. Curried Cream of Tomato Soup with Apples 2 tablespoons olive oil 1 1/2 cups finely chopped onion 1 cup finely chopped celery 1 teaspoon minced garlic 1 tablespoon curry powder, or to taste 3 cups canned tomatoes, drained 1 bay leaf 1/2 teaspoon thyme Ground black pepper, to taste 1 cup long-grain rice 6 cups low-sodium vegetable or chicken broth 1 cup fat-free milk 1 1/2 cups apple cubes Directions: In a soup pot, heat the oil over medium heat. Add the chopped onion, celery and garlic. Sauté until tender, about 4 minutes. Add the curry powder and cook, stirring about 1 minute. Add the tomatoes, bay leaf, thyme, black pepper and rice. Stir constantly while bringing to a boil.

22 Add chicken broth. Return to boil and then simmer for about 30 minutes. When rice is tender, remove the bay leaf. Pour the soup into a food processor or blender and blend until smooth. Pour the soup back into the pot and add the milk and apple cubes. Cook until heated through. Ladle into warmed individual bowls and serve immediately. Gingery Chicken Noodle Soup 3 ounces dried soba noodles 1 tablespoon olive oil 1 large yellow onion, chopped 1 tablespoon peeled and minced fresh ginger 1 carrot, peeled and finely chopped 1 clove garlic, minced 4 cups chicken stock or broth 2 tablespoons reduced-sodium soy sauce 1 pound skinless, boneless chicken breasts, chopped 1 cup shelled edamame 1 cup plain soy milk (soya milk) 1/4 cup chopped fresh cilantro (fresh coriander) Directions:

23 Bring a saucepan 3/4 full of water to a boil, add the noodles and cook until just tender, about 5 minutes. Drain and set aside until needed. In a large saucepan, heat the olive oil over medium heat. Add the onion and sauté until soft and translucent, about 4 minutes. Add the ginger and carrot and sauté for 1 minute. Add the garlic and sauté for 30 seconds, don't let the garlic brown. Add the stock and soy sauce and bring to a boil. Add the chicken and edamame and return to a boil. Reduce the heat to medium-low and simmer until the chicken is cooked and the edamame are tender, about 4 minutes. Add the soba noodles and soy milk and cook until heated through, don't let boil. Remove pan from the heat and stir in the cilantro. Ladle soup into warmed individual bowls and serve immediately. To make this vegetarian, substitute cubes of extra-firm tofu for the chicken and use vegetable stock. Gazpacho with Garbanzo Beans 1 can (15 ounces) garbanzo beans, rinsed and drained 6 cups unsalted vegetable juice

24 1 cup cherry tomatoes, quartered 1/2 cup chopped, seeded cucumber 1/4 cup chopped red onion 1/4 cup chopped fresh cilantro or parsley 1/4 teaspoon hot pepper sauce 1 to 3 garlic cloves, minced 1/4 cup lime juice 6 lime wedges Directions: In a large bowl, add the beans, vegetable juice, tomatoes, cucumber, onion, cilantro, hot pepper sauce, garlic and lime juice. Stir well. Cover and place in the refrigerator for at least 1 hour or until well chilled. To serve, ladle the cold soup into chilled individual bowls and garnish with a lime wedge. Serve immediately Beef Stew with Fennel and Shallots 3 tablespoons all-purpose (plain) flour 1 pound boneless lean beef stew meat, trimmed of visible fat and cut into 1 1/2- inch cubes 2 tablespoons olive oil or canola oil

25 1/2 fennel bulb, trimmed and thinly sliced vertically 3 large shallots, chopped 1 1/2 teaspoons salt 3/4 teaspoon ground black pepper 2 fresh thyme sprigs 1 bay leaf 3 cups vegetable stock or broth 1/2 cup red wine, optional 4 large carrots, peeled and cut into 1-inch chunks 4 large red-skinned or white potatoes, peeled and cut into 1-inch chunks 18 small boiling onions, about 10 ounces total weight, halved crosswise 3 portobello mushrooms, brushed clean and cut into 1-inch chunks 1/3 cup finely chopped fresh flat-leaf (Italian) parsley Directions: Place the flour on a plate. Dredge the beef cubes in the flour. In a large, heavy saucepan, heat the oil over medium heat. Add the beef and cook, turning as needed, until browned on all sides, about 5 minutes. Remove the beef from the pan with a slotted spoon and set aside. Add the fennel and shallots to the pan over medium heat and sauté until softened and lightly golden, 7 to 8 minutes.

26 Add 1/2 teaspoon of the salt, 1/4 teaspoon of the pepper, the thyme sprigs and the bay leaf. Sauté for 1 minute. Return the beef to the pan and add the vegetable stock and the wine, if using. Bring to a boil, then reduce the heat to low, cover and simmer gently until the meat is tender, 40 to 45 minutes. Add the carrots, potatoes, onions and mushrooms. The liquid will not cover the vegetables completely, but more liquid will accumulate as the mushrooms soften. Simmer gently until the vegetables are tender, about 30 minutes longer. Discard the thyme sprigs and bay leaf. Stir in the parsley and the remaining 1 teaspoon salt and 1/2 teaspoon pepper. Ladle into warmed individual bowls and serve immediately. Cold Potato-Leek Soup 4 leeks 1 medium onion 1 tablespoon olive oil 4 medium potatoes, peeled and finely sliced 4 cups unsalted chicken broth 1/4 teaspoon mace 2 cups evaporated skim milk, chilled 6 tablespoons chopped chives Ground black pepper, to taste Directions: In a blender or food processor, process the leeks and onion until finely chopped. In a large saucepan, heat the olive oil over medium heat.

27 Add the chopped leeks and onion, and sauté until browned, about 5 to 7 minutes. Add the potatoes, chicken broth and mace. Cook over medium heat until the potatoes are tender. Pour the mixture into the blender or food processor. Blend until smooth. Pour into a large bowl and refrigerate before serving. Stir in the evaporated milk. Ladle into individual bowls. Top each with 1 tablespoon chives and pepper to taste. Serve cold. Three-Bean Chili Soup 3/4 cup each dried cannellini or red kidney beans, black beans and Anasazi beans, picked over and rinsed, soaked overnight, and drained 4 cups water 1 bay leaf 1 1/2 teaspoons salt 2 large green bell peppers, roasted and seeded 2 large red or yellow bell peppers, roasted and seeded 3 tablespoons olive oil or canola oil 1 yellow onion, chopped 4 cloves garlic, minced 1 tablespoon chili powder 1 tablespoon dried oregano

28 2 teaspoons ground cumin 1/2 teaspoon red pepper flakes 4 tomatoes, peeled and seeded, then diced 1/3 cup chopped fresh cilantro (fresh coriander) 6 tablespoons shredded queso asadero or Monterey Jack cheese 2 green (spring) onions, including tender green tops, thinly sliced Directions: In a large saucepan over high heat, combine the beans, water, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender but still firm, 60 to 70 minutes. Drain and discard the bay leaf. When the beans are cooked, coarsely chop the roasted bell peppers and set aside. In a large saucepan, heat the oil over medium heat. Add the yellow onion and sauté until soft and lightly golden, about 6 minutes. Stir in the garlic, chili powder, oregano, cumin, red pepper flakes and the remaining 1 teaspoon salt. Cook until fragrant, 1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes and cilantro and cook until the tomatoes are heated through, 5 to 6 minutes. Ladle the chili into individual bowls and sprinkle with the cheese and green onions.

29 Tuscan White Bean Stew For the croutons 1 tablespoon extra-virgin olive oil 2 cloves garlic, quartered 1 slice whole-grain bread, cut into 1/2-inch cubes 2 cups dried cannellini or other white beans, picked over and rinsed, soaked overnight, and drained 6 cups water 1 teaspoon salt 1 bay leaf 2 tablespoons olive oil 1 yellow onion, coarsely chopped 3 carrots, peeled and coarsely chopped 6 cloves garlic, chopped 1/4 teaspoon freshly ground black pepper 1 tablespoon chopped fresh rosemary, plus 6 sprigs 1 1/2 cups vegetable stock or broth Directions: To make the croutons, heat the olive oil over medium heat in a large frying pan. Add the garlic and sauté for 1 minute. Remove from the heat and let stand for 10 minutes to infuse the garlic flavor into the oil. Remove the garlic pieces and discard. Return the pan to medium heat. Add the bread cubes and sauté, stirring frequently, until lightly browned, 3 to 5 minutes. Transfer to a small bowl and set aside. In a soup pot over high heat, combine the white beans, water, 1/2 teaspoon of the salt and the bay leaf. Bring to a boil over high heat. Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 75 minutes.

30 Drain the beans, reserving 1/2 cup of the cooking liquid. Discard the bay leaf. Place the cooked beans into a large bowl and save the cooking pot for later use. In a small bowl, combine the reserved cooking liquid and 1/2 cup of the cooked beans. Mash with a fork to form a paste. Stir the bean paste into the cooked beans. Return the cooking pot to the stove top and add the olive oil. Heat over medium-high heat. Stir in the onion and carrots and sauté until the carrots are tender-crisp, 6 to 7 minutes. Stir in the garlic and cook until softened, about 1 minute. Stir in the remaining 1/2 teaspoon salt, the pepper, chopped rosemary, bean mixture and stock. Bring to a boil, then reduce the heat to low and simmer until the stew is heated through, about 5 minutes. Ladle the stew into warmed bowls and sprinkle with the croutons. Garnish each bowl with a rosemary sprig and serve immediately. Carrot Coconut Lime 2 tablespoons olive oil 2 teaspoons chile paste 1 teaspoon cumin 1 tablespoon chopped fresh cilantro 1 teaspoon grated fresh ginger 2 onions, chopped

31 2 cloves garlic, minced 2 large potatoes, peeled and chopped 6 large carrots, peeled and chopped 3 cups vegetable broth 7 cups coconut milk 1/4 cup lime juice 2 tablespoons chopped fresh cilantro Directions: Heat oil in a large Dutch oven over medium heat. Stir and cook the chili paste, cumin, and 1 tablespoon of cilantro until fragrant, about 1 minute. Add the ginger, onion, and garlic; cook until the onions are soft and translucent, about 5 minutes. Place the potatoes and carrots into the pot with the onion mixture and cook for an additional 5 minutes. Pour the vegetable broth and coconut milk over the cooked vegetables. Turn the heat to medium-high and bring to a boil, stirring occasionally. Reduce the heat to medium-low and simmer for 30 to 45 minutes or until the potatoes and carrots are soft. Remove the Dutch oven from the heat and stir in the lime juice. Working in batches, puree the soup in a blender or food processor until smooth. Serve hot or chilled, garnished with the remaining cilantro.

32 Green Pea Soup 3 tablespoons fresh ginger, well chopped 10 sm-med cloves garlic, smashed and peeled 2 serrano chiles, stemmed and chopped 1/4 teaspoon ground cumin, plus more to serve 3 tablespoons ghee or sunflower oil 2 bay leaves 1 medium onion, chopped 4 1/2 cups good-tasting vegetable stock or water 3 1/2 cups / 500 g / 18 oz shelled fresh or frozen peas 1 teaspoon sea salt, or to taste a squeeze of fresh lemon juice 8 fresh mint leaves, slivered pan-fried paneed, queso fresco, or haloumi, cut into tiny cubes - optional Use a food processor or hand blender {in a deep bowl) to puree the ginger, garlic, chiles, cumin and three tablespoons of water into a paste. You could also use a mortar and pestle. Set aside. Place a large saucepan over medium-high heat and add the ghee. When hot, add the bay leaves and saute for 30 seconds. Stir in the onion and cook for a few minutes, until it begins to take on a bit of color. At this point, stir in the garlic-ginger paste, and cook for another minute. Carefully add the stock, stir well, and bring to a boil. Then add the peas. Simmer just until the peas are bright, and cooked through - just a couple minutes. Remove from heat, fish out the bay leaves, add the salt, and puree well with a hand blender. Taste, and add more salt if needed. Also, if you need to thin out the soup at all, you can add more stock at this point. Serve hot topped with a bit of lemon juice, a pinch of cumin, mint leaves, and pan-fried paneer or cheese. Serves 4-6.

33 Prep time: 7 min - Cook time: 10 min Winter Vegetable & Tofu Soup 1/4 teaspoon ground cardamom 1 1/2 teaspoons turmeric 1 1/2 teaspoons crushed red pepper flakes 1 1/2 teaspoons ground cumin 1 3/4 teaspoons ground coriander 1/4 teaspoon cinnamon 2 tablespoons clarified butter, ghee, or sunflower oil 2 medium yellow onions, very finely chopped 1 tablespoon freshly grated ginger, peeled first 4 medium cloves garlic, peeled and chopped 1 1/2 pounds waxy potatoes, cut into 1/4-inch cubes 12 ounces / 340 g cauliflower, cut into tiny trees 2/3 cup / 65g sliced almonds, toasted 3/4 teaspoon fine sea salt, plus more to taste 12 ounces / 340 g firm tofu, cut into 1/4-inch cubes or matchsticks 1/2 cup / 4.5 oz / 130 g greek yogurt 1/2 cup / 120 ml heavy cream a small bunch of fresh cilantro, chopped Combine the cardamom, turmeric, red pepper flakes, cumin, coriander, and cinnamon in a small bowl and set aside. Heat the butter/oil in a large, thick-bottomed soup pot over medium-high heat. Stir in the onions. Cook until they soften a bit, just a minute or two. Then add the ginger and then garlic. Stir in the spices and continue cooking for a

34 couple minutes, or until the spices are very fragrant. Stir in the potatoes, cauliflower, and half the almonds. Add 3/4 teaspoon salt. Now stir in 3 cups of water. Stir gently, cover with a lid leaving a tiny crack and simmer for minutes, the potatoes should be just about cooked by then. Taste, and add more salt if needed. Stir in the tofu after about 15 minutes so it has time to heat through. In the meantime, combine the yogurt and cream in a bowl with a couple pinches of salt. Once the vegetables are cooked through, dial down the heat to low. Now, you can add the yogurt mixture all at once and bring the pot back just to the brink of a simmer. Or do what I do, serve the yogurt on the side, so people can make their bowl as rich as they like. Either way, taste, make sure to taste the broth, and add more salt if needed. If you haven't added the yogurt to the big pot, serve each bowl with a generous dollop of the yogurt cream, and top with the remaining nuts and chopped cilantro. Serves 6+ Prep time: 40 min - Cook time: 20 min Leek Soup with Dill Oil 1 small bunch of fresh dill ~.5 oz / 15 g 9 tablespoons extra virgin olive oil 3.5 pounds / 56 oz / 1.5 kg leeks 6 tablespoons unsalted butter fine grain sea salt 2 large, thin-skinned potatoes, thinly sliced 3 medium garlic cloves, thinly sliced 6.5+ cups / 1.5+ liters good-tasting vegetable broth, preferably hot

35 toasted almond slices, for topping grated gruyere cheese, for topping Use a hand blender or food processor to puree the dill and olive oil into a creamy green emulsion. Set aside. Cut the dark, tough green leaves from the leeks, trim off the roots, and wash/rinse well. You can slice the leeks lengthwise to get inbetween the layers, or make a few rough chops and give them a quick soak, or whatever method you prefer. Use a food processor to chop the leeks in two batches. You can also chop them by hand, but I was in a pinch for time here, and the processor made quick work of this step. In a large soup pot, heat the butter and 5 tablespoons of the dill oil over medium-high heat. When the butter has melted and is bubbling, stir in the leeks and a couple big pinches of salt. Stir well, then cover. Cook, stirring occasionally, until the leeks soften up and collapse, 6-8 minutes. Now, stir in the potatoes and garlic and cook, uncovered, stirring regularly, for another minutes or until the potatoes are very, very soft. If the leeks at the bottom of the pot are getting too much color, dial back the heat a bit more and be sure to scrape the bottom of the pan when you're stirring. At this point you can mash everything with a potato masher or large fork. If you prefer a smoother soup, use a hand blender, but this soup is great a little on the chunky side. Stir in the hot broth, adjusting the amount based on whether you like a thick or thin soup. Bring back to a simmer, serve topped with almonds, grated cheese, and a generous drizzle of the remaining dill oil. Makes a big pot - enough for 8-10 servings. Prep time: 10 min - Cook time: 25 min

36 Carrot and Fennel Soup 3 tablespoons extra virgin olive oil 2 medium fennel bulbs, trimmed fronds reserved, thinly sliced 2 1/4 pounds / 36 ounces farmer market carrots, thickly sliced 2 large cloves garlic, thinly sliced 10 cups good-tasting vegetable broth or water salt to taste 3 cups / 12 oz cooked wild rice 2 tablespoons blood orange olive oil or 5 tablespoons fresh orange juice lots of freshly grated Parmesan cheese Heat the olive oil in your largest soup pot over medium-high heat. Add the fennel and cook for 3-4 minutes, until softened a bit. Stir in the carrots and cook another 10 minutes, just long enough for them to soften a touch and start taking on a bit of color. Stir in the garlic and cook another 30 seconds. Stir in the broth. Bring to a simmer and simmer, covered, until the carrots are very tender, another minutes or so. Stir in the wild rice, bring back to a simmer, taste and add more salt if needed Remove from heat and stir in the blood orange olive oil or orange juice. Taste and add more if needed. Serve dusted, generously, with freshly grated Parmesan, and a sprinkling of the reserved fennel fronds. Serves about 6. Prep time: 10 min - Cook time: 30 min

37 Mixed Mushroom Soup 3 tablespoons extra virgin olive oil or clarified butter 1 pound assorted fresh mushrooms, cut into bite-sized pieces fine grain sea salt & freshly ground pepper 1 medium yellow onion, finely chopped 1 medium red onion, finely chopped 2-3 tablespoons shoyu or soy sauce 1 1/2 cups cooked pearled barley 6 cups / 1.5 l good-tasting vegetable broth 1/4 teaspoon toasted sesame oil finely chopped chives, to serve In your largest, widest soup pot heat two tablespoons of olive oil over medium-high heat. Stir in the mushrooms and season with salt and pepper. Cook stirring a couple times along the way, until the mushrooms release their liquid and they are deeply browned. About 8 minutes. Remove the mushrooms from the pan, set aside on a plate. Using the same pot, heat the remaining tablespoon of oil over medium-high heat. Stir in the onions and cook until tender, a few minutes. Stir 2 tablespoons of the shoyu, barley, and then the vegetable broth. Bring to a simmer, then reduce the heat a bit. Add the mushrooms and cook another 10 minutes or so. Stir in the toasted sesame oil and taste. You might want to add remaining tablespoon of shoyu or soy sauce, particularly if your broth wasn't very salty. And you might want to add more toasted sesame oil a few drops at a time. Just keep tweaking until everything balances out for you. Serve sprinkled with lots of chopped chives.

38 Coconut Red Lentil Soup 1 cup / 7 oz / 200g yellow split peas 1 cup 7 oz / 200g red split lentils (masoor dal) 7 cups / 1.6 liters water 1 medium carrot, cut into 1/2-inch dice 2 tablespoons fresh peeled and minced ginger 2 tablespoons curry powder 2 tablespoons butter or ghee 8 green onions (scallions), thinly sliced 1/3 cup / 1.5 oz / 45g golden raisins 1/3 / 80 ml cup tomato paste 1 14-ounce can coconut milk 2 teaspoons fine grain sea salt one small handful cilantro, chopped Give the split peas and lentils a good rinse - until they no longer put off murky water. Place them in an extra-large soup pot, cover with the water, and bring to a boil. Reduce heat to a simmer and add the carrot and 1/4 of the ginger. Cover and simmer for about 30 minutes, or until the split peas are soft. In the meantime, in a small dry skillet or saucepan over low heat, toast the curry powder until it is quite fragrant. Be careful though, you don't want to burn the curry powder, just toast it. Set aside. Place the butter in a pan over medium heat, add half of the green onions, the remaining ginger, and raisins. Saute for two minutes stirring constantly, then add the tomato paste and saute for another minute or two more. Add the toasted curry powder to the tomato paste mixture, mix well, and then add this to the simmering soup along with the coconut milk and salt. Simmer, uncovered, for 20 minutes or so. The texture should thicken up, but you can play around with the consistency if you like by adding more water, a bit at a

39 time, if you like. Or simmer longer for a thicker consistency. The thicker this soup got, the more I liked it. I've been enjoying big ladles of this soup over ~1/2 cup of warm farro (leftover from this Farro & Bean Stew) - brown rice was good as well. Sprinkle each bowl generously with cilantro and the remaining green onions. Serves 6. Prep time: 10 min - Cook time: 35 min Beefy Tortilla Soup 1 to 1 1/2 pounds lean ground beef or turkey ounce can diced tomatoes (do not drain) 1 four ounce can diced/chopped green chile peppers 2 15 ounce cans kidney beans (if you double recipe, I just add one more can) (I drain off the liquid at the top of the can, but I don't drain and rinse them) 1 cup water 1 package Taco seasoning mix 1 package Hidden Valley Ranch dressing mix 1 cup frozen corn (or, if you prefer, one can corn, drained) Brown beef and remove excess fat. In soup pot or crock pot, add browned ground beef and all remaining soup ingredients. If cooking on stove, simmer for 45 minutes to one hour. If you cook it in the crock pot, you can cook this all day on Low, or half a day on High. Serving Ingredients:

40 Tortilla chips Shredded Cheddar, Monterey Jack or Co-Jack cheese Sour Cream To serve: Crush a handful of tortilla chips and place in bottom of bowl. Top with Beefy Tortilla Soup. Sprinkle on the shredded cheese of your choice and a dollop of sour cream Corn Chowder 4 slices Salt pork, diced (or ham or bacon) 1/2 cup Diced onion 1 cup Diced, peeled potatoes 1 1/2 cups Chicken broth (or 1 1/2 c water + 1 chicken bouillon cube) 1-15 oz can Cream-style corn 1-14 oz can Kernel corn 3-4 tbsp Flour 1/2 cup Cold water Cayenne pepper and mace 1 pint Hot, rich milk 1. Fry salt pork slowly in a deep saucepan until crispy, then add the onion and stir-fry until golden. Pour off excess fat and add potatoes and broth. 2. Cover and simmer about 15 minutes, or until potatoes are tender. 3. Add both cans of corn and corn juice. Simmer for 2 minutes. 4. Stir in a smooth mixture of the flour and water. Let come to a boil, stirring constantly. 5. Add a few dashes of cayenne pepper and a pinch of mace.

41 6. Stir in the milk and reheat thoroughly, but do not boil. 7. Taste for seasoning. Serves 6. Note: In place of canned corn, use 2 cups fresh corn kernels cut from cobs, plus 1 cup extra broth. Add to cooked-potato mixture and simmer 5 minutes before adding the milk Creamy Cauliflower Soup (Vegan) Serves : 4 28 oz vegetable broth 1 large head cauliflower -- washed and sliced *see note 1 med potato -- peeled and diced 1 med onion -- diced 2 tsp vegetarian bouillon 1 cup plain soy milk 1/4 tsp nutmeg salt and white pepper -- to taste Combine vegetables, broth and bouillon in a large pot. Bring to a boil and then reduce to simmer. Cook until the vegetables are soft (20-30 minutes). Puree (in blender, food processor, or with hand-held blender). (I pureed about 2/3 of it totally, and the other 1/3 I just "pulsed" in the blender so it was left a bit chunky.) Return to pan, add remaining ingredients and heat to desired serving temperature. Note: I didn't have quite a whole head of cauli on hand, so after careful tasting and sniffing, decided that turnip would go fine with cauliflower. I just diced up oh maybe 1/2 c of turnip to replace the 1/4 head of cauli that was missing. It

42 gave the soup a little bite, but was not so much that my root-vegetable-fearing boyfriend noticed anything amiss! Good way to sneak 'em in there... Refried Bean Soup 2 teaspoons olive oil 1 large onion (for 1 cup chopped) 1 medium green bell pepper (for 1 cup chopped) 2 teaspoons bottled minced garlic 1 can (14-1/2 ounces) vegetable broth or fat-free chicken broth 1 can (14 1/2 ounces) mexican style stewed tomatoes 1 can (15 1/2 ounces) black beans 1 can (15 1/2 ounces) red kidney beans 1 can (16 ounces) fat-free refried beans 1/4 teaspoon ground cumin black pepper to taste Heat the oil in a 4 1/2 quart Dutch oven or soup pot over medium heat. Peel and coarsely chop the onion, adding it to the skillet as you chop. Seed and coarsely chop the bell pepper, adding it to the skillet as you chop. Raise the heat to medium-high and cook for 2 to 3 minutes or until the vegetables are tender. Add the garlic, broth and stewed tomatoes and stir. Raise the heat to high. Rinse and drain the black beans and kidney beans and add them to the soup pot. Stir in the refried beans and the cumin. Stir well. Cover and let the soup come to a boil. Reduce the heat to low and stir occasionally for 5 to 7 minutes or until ready to serve. Serves 4.

43 Miso Soup with Vegetables and Tofu 2 1/2 tablespoons red miso (or more to taste) 1 large clove garlic, chopped 1 teaspoon finely grated ginger 1 1/2 tablespoons rice wine vinegar, divided 1/2 pound firm tofu, cut into cubes 1/4 pound snow peas, trimmed 4 large radishes, thinly sliced 4 scallions, thinly sliced 1 cup pea shoots, sunflower sprouts or radish sprouts 2 teaspoons toasted sesame oil Blend miso with garlic, ginger, 1 cup cool water and 1 tablespoon vinegar in a food processor until smooth. Transfer miso broth to a bowl; stir in 2 cups cool water. Divide broth, tofu, snow peas, radishes and scallions among 4 bowls. Toss pea shoots with remaining 1/2 tablespoon vinegar and oil; garnish each bowl before serving.

44 Avocado-Lime Soup with Chipotle Chile 2 ripe avocados, cubed 2/3 cup chopped red onion 2 large cloves garlic, chopped 2 teaspoons chopped canned chipotle chile in adobo sauce 3/4 teaspoon salt 1/2 teaspoon ground cumin 2 1/2 cups nonfat plain yogurt 1/4 cup chopped fresh cilantro 3 tablespoons fresh lime juice 4 lime-flavored (or plain) tortilla chips 1/4 cup store-bought salasa Pulse avocados, onion, garlic, chile, salt and cumin in a food processor until pureed. Add yogurt and cilantro; pulse until well combined. Transfer avocado mixture to a bowl. Stir in 1/2 cup ice water and lime juice. (Thin with more water, if desired.) Cover and chill until cold, 1 hour. Divide soup among 4 bowls; garnish with chips and salsa before serving.

45 Green Chile-Pork Pozole 1 1/4 teaspoons olive oil 1/2 cup diced onion 1/4 cup diced celery 2 tablespoons chopped fresh cilantro, divided 2 1/2 teaspoons chopped garlic 1/2 pound lean, boneless pork loin, diced 1/2 cup drained hominy (or drained canned corn) 1/2 cup diced green poblano pepper 3 ounces canned tomatillos, diced 2 teaspoons cumin seeds 2 teaspoons dark chili powder 2 3/4 cups chicken stock 1 teaspoon ground coriander (optional) Salt and freshly ground black pepper Heat oil in a large pan over medium-high heat. Sauté onion, celery, 1 tbsp cilantro and garlic in pan until onion softens, about 3 minutes. Add pork; cook, stirring, until meat is browned on the outside, 10 minutes. Add hominy, poblanos, tomatillos, cumin, chili powder, stock and coriander, if desired; season with salt and pepper. Cover; simmer until pork is tender and white, 45 minutes. Stir in remaining 1 tablespoon cilantro; serve.

46 Fennel and Zucchini Soup with Warm Tomato Relish 2 tablespoons extra-virgin olive oil, divided 2 cups diced fresh fennel (from 1 large bulb), fronds chopped and reserved 1 cup trimmed diced zucchini 1 cup chopped onion 1/4 teaspoon fennel seeds 2 cups low-salt chicken broth 3/4 cup grape tomatoes, quartered Heat 1 1/2 tablespoons olive oil in large saucepan over medium-high heat. Add diced fennel, zucchini, onion, and fennel seeds. Sauté until fennel is translucent, 4 to 5 minutes. Add broth; bring to boil. Cover; reduce heat and simmer until vegetables are tender, about 15 minutes. Puree in blender until smooth; return soup to saucepan. Season to taste with salt and pepper. Meanwhile, heat remaining 1/2 tablespoon olive oil in medium skillet over medium heat. Add tomatoes and sauté until just heated through, 1 to 2 minutes. Remove from heat. Mix in 1 tablespoon chopped fennel fronds; season relish with salt and pepper. Serve soup with relish.

47 Potato, Green Cabbage, and Leek Soup with Lemon Crème Fraîche 1/2 cup crème fraîche or sour cream 1 tablespoon fresh lemon juice 1/4 teaspoon finely grated lemon peel 2 tablespoons (1/4 stick) butter, divided 1 tablespoon extra-virgin olive oil 6 cups diced green cabbage (1/2-inch dice; from about 1/2 medium head) 3 cups chopped leeks (white and pale green parts only; 3 to 4 large) 3 large garlic cloves, pressed 3 cups 1/2-inch cubes peeled Yukon Gold potatoes (about 1 1/4 pounds) 1 2 x 2-inch piece Parmesan cheese rind (optional) 1 Turkish bay leaf 6 cups (or more) low-salt chicken broth 2 tablespoons chopped fresh chives (for garnish) Whisk crème fraîche, lemon juice, and lemon peel in small bowl to blend. Cover and chill. DO AHEAD: Can be made 4 hours ahead. Keep chilled. Melt 1 tablespoon butter with 1 tablespoon olive oil in heavy large pot over medium-high heat. Add cabbage; sprinkle lightly with salt and freshly ground black pepper and sauté until cabbage is almost tender but not brown, 6 to 8 minutes. Using slotted spoon, transfer 1 cup cabbage to small bowl and reserve for garnish.

48 Add 1 tablespoon butter to pot with cabbage; add leeks and garlic. Sauté over medium heat until leeks soften slightly, about 3 minutes. Stir in potatoes, Parmesan rind, if desired, and bay leaf. Add 6 cups broth; bring to boil. Reduce heat to medium-low; cover and simmer until all vegetables are tender, 20 to 25 minutes. Discard Parmesan rind, if using, and bay leaf. Working in batches, puree soup in blender until smooth. Return puree to pot. Simmer until heated through, adding more broth by 1/4 cupfuls to thin soup to desired consistency. Season with salt and pepper. Ladle soup into bowls. Top each serving with some of reserved sautéed cabbage. Drizzle crème fraîche mixture over soup; sprinkle with chives and serve.