Winter Squash and Wild Mushroom Soup

INGREDIENTS

1 cup vegetable broth, low sodium
7 cups water
1 cup butternut squash, peeled and diced
1 bay leaf
2 teaspoons olive oil
1 cup red onion, sliced
1 pound wild mushrooms, tough stems removed, cleaned, and sliced
1/4 cup parsley, chopped
Salt, to taste
Ground pepper, to taste

DIRECTIONS

Heat broth and water in a large stockpot. Add squash and bay leaf to broth. Bring to a boil; reduce heat and let simmer.

Meanwhile, heat oil in a large skillet over medium heat. Sauté onions 5 to 8 minutes, until soft. Add all mushrooms and sauté until soft and lightly browned, about 10 minutes, adding a little broth if they become too dry. Transfer to stockpot. Cook until squash is tender, 5 to 8 minutes. Stir in parsley.


Yield: 4 Servings

Tomato-Lentil Soup

INGREDIENTS

1/2 cup dried brown lentils
4 cups fat-free chicken or vegetable broth
1 tablespoon olive oil
1 1/2 teaspoons black or yellow mustard seeds
1 pound plum tomatoes, peeled, seeded, and chopped
3 tablespoons finely chopped, peeled fresh ginger
1 clove garlic, minced
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
Pinch cinnamon
1/4 cup chopped fresh cilantro, without stems
Salt to taste

DIRECTIONS

Wash lentils and drain well in a sieve. Add lentils and 1½ cups of the chicken broth to a 2-quart saucepan. Bring to a boil, reduce heat, and simmer lentils over low heat until they are tender, but still retain their shape about 20 minutes.

Meanwhile, heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add mustard seeds and cook, stirring, until seeds just begin to pop. Carefully add tomatoes, ginger, garlic, and spices. Simmer until the tomatoes are softened and the spices are fragrant, about 4 minutes. Add 1½ cups of the broth; bring to a boil. Reduce heat and simmer, stirring occasionally, for about 4 minutes.

Carefully transfer the tomato-ginger mixture to the bowl of a food processor or a blender jar. Process or blend until smooth. Return to saucepan and add cooked lentils and the remaining 1 cup of chicken broth, stirring to incorporate. Bring soup to a boil, stirring occasionally. Stir in cilantro. Season to taste with salt.

Yield: 1¼ quarts; 6 (¾-cup) servings

Mexican Black Bean Soup

INGREDIENTS

1 can (15 ounces) black beans, rinsed and drained
3/4 cup low-sodium chicken broth or vegetable broth
1 cup water
1/2 teaspoon ground cumin
1/4 teaspoon dried oregano, crushed
1/4 teaspoon black pepper, freshly ground
1 teaspoon olive oil
1/2 cup red bell pepper, slivered
1/2 cup green bell pepper, slivered
1/2 teaspoon lemon peel, grated

DIRECTIONS

In a large saucepan, combine the beans, broth, water, cumin, oregano, black pepper, and ground red pepper. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring once or twice, for 15 minutes, or until the flavors are blended.

Meanwhile, heat the oil in a small nonstick skillet over medium heat. Add the bell peppers and cook, stirring frequently, for 4 minutes, or until tender.

Ladle half of the soup into a food processor or blender. Process or blend until pureed. Return the puree to the pan; add the lemon peel.

Ladle the soup into bowls and top each serving with the bell peppers.


Yield: 4 Servings

Black Bean Soup

INGREDIENTS

2 (15-ounce) cans 50% less-sodium black beans, drained
1 (14.5-ounce) can diced tomatoes in juice
2 cups water
3/4 cup minced celery
3/4 cup minced onion
2 teaspoons finely chopped seeded jalapeno chile pepper (wear plastic gloves when handling)
1 teaspoon freshly minced garlic
1 teaspoon ground cumin
Ground black pepper, to taste
Red pepper flakes, to taste

DIRECTIONS

In a large nonstick saucepan, combine three-fourths of the black beans, one-half of the tomatoes, and the water and bring to a simmer over medium heat. With an immersion blender, puree until mostly smooth. (Note: When using an immersion blender, make sure not to scratch the bottom of your nonstick pan.)

Add the remaining black beans and tomatoes, along with the celery, onion, jalapeno, garlic, and cumin. Season with black pepper and red pepper flakes. Cover the pot, leaving the lid slightly ajar for steam to escape, and reduce the heat to low. Simmer for 20 to 25 minutes longer, or until the vegetables are tender. Divide the soup evenly among 6 soup bowls and serve.


Yield: 6 servings; Serving = 1 cup

Tuscan White Bean Soup

INGREDIENTS 2 teaspoons extra-virgin olive oil 1 cup carrot diced 1 cup celery sliced 1 cup onion diced 2 cloves garlic minced 2 teaspoons fresh rosemary, chopped or 1/2 teaspoon dried 1/4 teaspoon salt 1/4 teaspoon black pepper, freshly ground 3/4 cup chicken broth defatted, low-sodium or vegetable broth 1 can (15 ounces) cannellini beans (great northern), lower sodium, rinsed and drained 2 cups water Fresh rosemary sprigs, for garnish DIRECTIONS In a large nonstick saucepan, warm the oil over medium heat. Stir in the carrot, celery, onion, garlic, rosemary, salt, and ground black pepper. Saute for 2 minutes or until the vegetables begin to soften. Drizzle the vegetables with 2 tablespoons of the broth, reduce the heat to medium-low, cover, and cook, stirring occasionally, for 8 to 10 minutes, or until the vegetables are very tender. Scoop out 3/4 cup of the vegetables and place in a small bowl. Cover with plastic wrap to keep warm; set aside. Add the beans an water to the pan. Increase the heat to high, cover, and bring to a boil. Reduce the heat to medium and simmer. Remove the pan from the heat and, using a potato masher or whisk, mash the soup to a chunky texture. Ladle the soup into 4 bowls, then spoon some of the reserved vegetables on top of each serving. Garnish with a rosemary sprig, if desired. Yield: 4 Servings

Split Pea Soup

INGREDIENTS

6 cups water
12 ounces green split peas, rinsed and drained
1 cup chopped onions
1 cup diced parsnips
½ cup diced carrots
1 teaspoon celery flakes
½ teaspoon dried rosemary, crumbled
2 teaspoons olive oil
Salt and pepper to taste

DIRECTIONS

In a 3-quart saucepan, combine water, split peas, onions, parsnips, carrots, celery flakes and rosemary; bring to a boil over high heat. Reduce the heat to low; simmer, stirring occasionally, for 1½ to 2 hours, or until thick and the water has been absorbed.


Yield: 6 Servings

16 Bean Soup

Soak beans overnight.

In crock pot:
1 large onion, chopped
2 celery stalks, chopped
3 carrots, chopped
2 cups 16 bean mix
4 bullion cubes
6-8 cups water
1 bottle tomatoes

cook on high for six hours

Add:
2-3 cups ham, cubed

This is a great way to use leftover ham bone. Just drop the whole bone from your spiral ham in with the soup an let it cook all day.

Southwestern Soup

Ali Crockett

1 can red kidney beans, rinsed and drain
1 can black beans, don't drain
3 cups water
1 can mexican style stewed tomatoes
2 medium carrots sliced
1 large onion, chopped
1/2 small can chopped green chilies
2 Tbsp (or 4 cubes) chicken bouillon
1/2 tsp. chili powder
2 garlic cloves minced

Put everything in crock-pot. Cook on low for 10 hrs. Or on high 4-5 hours. Serve topped with shredded cheese and crushed tortilla chips.