Soups

 

Vegetable Stock

(Yields 1 quart)
  • 3 yellow onions, washed and quartered
  • 3 carrots, washed, root end cut off and chopped
  • 1 red bell pepper, cored, seeded and chopped
  • 1 rib celery, washed and coarsely chopped
  • 1 cup mushroom, washed
  • 1 clove garlic, washed and smashed slightly
  • small bunch of parsley stems
  • ½ tsp. dry thyme
  • ½ bay leaf
  • a few peppercorns
  • approximately 2 quarts cold water
  • ¼ cup white wine
  • Optional additions:
  • 3 parsnips, prepped like carrots
  • 1small fennel bulb, washed and chopped (tops as well)
  • small handful dried Chinese or other mushrooms
Place all ingredients together in large heavy-bottomed stockpot. Bring to a boil then turn to a simmer. Cook uncovered for 35-45 minutes. Strain through a colander lined with cheesecloth. Place the pot back over a medium heat and reduce stock until it is the desired strength. Add salt to taste at this point. If you are making the stock for particular dishes include vegetables that will complement the dish (i.e. corncobs for corn soup, dried mushrooms for mushroom risotto, etc.)  
 

Chicken Stock

(Yields 1 quart)
  • 3lb. chicken bones
  • 2 small yellow onions, washed and quartered
  • 1 medium carrot, washed, root end cut off and chopped
  • 1 rib celery, washed and coarsely chopped
  • 1 small clove garlic, washed and smashed slightly
  • small bunch of parsley stems
  • 1 small bay leaf
  • ¼ tsp. dry thyme
  • approximately 2 quarts cold water
  • ½ cup white wine
Place all ingredients together in large heavy-bottomed stockpot. Bring to a boil then turn to a simmer. Cook uncovered for 2-3 hours breaking up bones with a wooden spoon occasionally. Strain through a colander lined with cheesecloth. Place the pot back over a medium heat and reduce stock until it is the desired strength. Add salt to taste at this point.
 

Fish Fumet

(Yields 1 quart)
  • 2 lb. fish bones, if using heads remove gills, wash well
  • 1 yellow onion, washed and quartered
  • 1 carrot, washed, root end cut off and chopped
  • 2 ribs celery, washed and coarsely chopped
  • 1 clove garlic, washed and smashed slightly
  • 1 bay leaf
  • ½ tsp. dry thyme
  • small bunch of parsley stems
  • a few peppercorns
  • ½ cup dry white wine
  • approximately 2 quarts. cold water
Place all ingredients in a large heavy-bottomed stockpot and bring to a boil. Turn down to a simmer and cook for no more than 35 minutes. Break down the bones occasionally with a wooden spoon as it simmers. Strain in a colander lined with cheesecloth. Reduce fumet to desired concentration. Do not add salt to the fumet. Seafood varies so much in its salinity that one stock might not work for several different dishes.  
 

Black Bean Soup

Serve this soup piping hot with a dollop of fatfree sour cream and a spoonful of fresh tomato salsa on top. (12- 10 oz servings)
  • 2lbs. black beans, dry weight, sorted and rinsed
  • 1 Tbsp. ground cumin
  • 1 tsp. dry thyme
  • 2 ½ tsp. coriander
  • 3/4 cup chopped yellow onions
  • 1 tsp. minced fresh garlic
  • 1¼ cups diced potatoes
  • 7 ½ cups water
  • ½ tsp. salt
  • scant 4 cups vegetable stock
  • 2 Tbsp. lime juice
  • 2 Tbsp. red wine vinegar
  • 2 tsp. Tabasco
  • 1 ½ tsp. black pepper
  • 1 ¼ lb. diced canned tomatoes with juice
  • ¼ cup chopped cilantro

Soak washed beans overnight in at least 4 times their volume of cold water. Toast spices in a dry skillet until just beginning to smoke. Transfer to a plate and set aside. Wilt the onions and garlic in a covered stockpot with a little water until the vegetables are softened. Remove the lid after the juices are rendered and cook off the excess liquid. Add beans, potatoes, water and toasted dry spices. Cook until the beans are mostly done approximately 1½ to 2 hours. Puree half the soup in a blender, food processor or food mill. Add stock and seasonings along with tomatoes, cook for another 5- 10 minutes. Add the chopped cilantro to the soup just before serving.

Per Serving: Calories: 237 Protein: 15gm Fat: 1gm Carbohydrates: 43gm Sodium: 1062mg  

 

 Corn Chowder

We had a truly decadent and wonderful corn chowder but we were forever getting requests for a version that was lower in fat. We knew it would have to be very good to replace this popular soup. I am happy to say we heard nary a complaint and I get many recipe requests for this new leaner rendition. (6-10 oz servings)
  • 2/3 cup chopped yellow onions
  • 2 tsp. fresh minced garlic
  • 2 cups vegetable stock
  • 1½ cups diced peeled potatoes
  • ¼ tsp. salt
  • ½ tsp. chili powder, dry toasted
  • ¼ tsp. black pepper
  • 3 Tbsp. canned diced chilies, rinsed
  • 14 oz. frozen corn, thawed
  • 2½ Tbsp. diced roasted red pepper
  • 2 cups hot nonfat milk
  • 1/3 cup all purpose flour
  • 1 cup cold nonfat milk

Wilt the onions and garlic in a covered pan with some of the stock. Remove the lid after the juices are rendered and cook off the excess liquid. Add the potatoes and spices and stir until well coated. Cook on low heat for 2-3 minutes. Add remaining stock and bring to a boil, then turn down to a simmer. Cook until potatoes are tender. Add chilies, frozen corn and the first measurement of milk. Bring this to a boil and then turn it down to a simmer. After cooking for 15 minutes or so, puree half the soup and add it back to the pot. Bring this back up to a simmer while making a whitewash by whisking the flour into the remaining cold milk and stir it into the simmering soup. Cook until thickened and adjust seasonings.

Per Serving: Calories: 164 Protein: 7gm Fat: 1gm Carbohydrates: 34gm Sodium: 862mg  

 

Curried Lentil Soup

One of the things that makes this soup taste so good is the spice mixture. You can substitute Madras Curry spices but someday try it making the mixture from scratch and taste the difference. (12-10oz servings)
  • 1 cup chopped yellow onions
  • 4/5 cup chopped celery
  • ½ tsp. salt
  • 1 Tbsp. hot water
  • 1 Tbsp. house made curry spices*
  • 1½ lb. dry red lentils
  • 3 quarts vegetable stock

Wilt the onions and celery with salt and water in a covered, heavy-bottomed pot. Stir occasionally and keep the heat low. Remove the lid after the juices are rendered and cook off excess liquid. Add spices and rinsed lentils. Stir well to coat the lentils. Heat should be low to keep the spices from burning. Add the hot stock and bring to a boil. Turn to a simmer and cook partially covered, stirring occasionally until beans are thoroughly cooked and falling apart. Good served with nonfat yogurt garnish and cilantro.

Per Serving: Calories: 207 Protein: 14gm Fat: 1gm Carbohydrates: 36gm Sodium: 625mg

Curry Spices

  • 2 ½ tsp. fenugreek
  • 1 tsp cardamom seeds, ground
  • 3 Tbsp. coriander seeds
  • 1 Tbsp. cumin seed
  • 1 Tbsp. black mustard seed
  • 6 whole cloves
  • 1 thin cinnamon stick, 2-3"long broken up
  • ¼ tsp. ground mace
  • ¼ tsp. grated nutmeg
  • big pinch cayenne
  • 2 Tbsp. turmeric
Preheat oven to 225F. Combine fenugreek, cardamom, coriander, cumin, mustard seeds, cloves and broken cinnamon stick in a small pan and bake for 15 minutes. Shake the pan a few times while cooking. Cool spices and combine with others. Grind them to a fine powder in an electric grinder or with a mortar and pestle.
 

Curried Pumpkin Mushroom Soup

(12-10oz servings)
  • 1 3/4 cups chopped yellow onions
  • 1 tsp. minced garlic
  • 3 cups sliced mushrooms
  • 1 Tbsp. curry spice (see previous recipe)
  • pinch of salt and black pepper
  • 3 ¼ cups vegetable stock
  • 3 1/3 cups nonfat milk
  • 1 ¼ cups apple juice
  • 1 ½ lb. canned or fresh pumpkin puree
  • 1 ½ Tbsp. all purpose flour
  • 1 Tbsp. brown sugar

          Wilt the onions, garlic, and mushrooms with salt, pepper, and curry spices in a covered stockpot on a low heat. Remove the lid after the juices are rendered and cook off the excess liquid. Heat stock, milk, apple juice and pumpkin puree together in another pot. Sprinkle the flour and sugar over the mushroom mixture, stir well and cook for 5- 6 minutes. Add the heated liquids to the vegetables and cook together until the flavors blend and the soup is the desired consistency.

Per Serving: Calories: 89 Protein: 4gm Fat: 1gm Carbohydrates: 18gm Sodium: 736mg

 

Indian Spiced Tomato Soup

  • 6 ½ lb. canned tomatoes, with juices
  • 1 bulb fresh lemongrass (or 2 Tbsp. dried)
  • 3 - 4"cinnamon sticks or 1 Tbsp. ground cinnamon
  • 1 bay leaf
  • 1 walnut sized piece of fresh ginger or 2½ tsp ginger powder
  • 1/3 cup all purpose flour
  • 2 cups +2 Tbsp. nonfat milk
  • 1/8 tsp. coconut extract
  • 1 tsp. ground cumin
  • pinch cayenne
  • 1/3 cup apple juice
  • 2 tsp. salt

Blend tomatoes briefly. If using fresh lemongrass smash the bulb some with a small pot before putting it in the cheesecloth bag. Tie all the spices in a cheesecloth bag and cook with tomatoes on low heat for at least an hour. The tomatoes are best seasoned a day ahead. Reheat the tomatoes on a low heat. In another pot, bring half of the milk to a simmer with the spices and juice. Whisk the flour into the remaining cold milk and set aside. Add the tomatoes into the heated milk and bring to a simmer. Stir in the starch mixture and bring to a boil. Turn to a simmer and cook together until the soup is slightly thickened. Taste for salt and coconut flavor and adjust to suit your palate.

Per Serving: Calories: 90 Protein: 4gm Fat: 1gm Carbohydrates: 18gm Sodium: 842mg  

 

Ginger Sweet Potato Soup

We serve a version of this soup in the cafeteria made with carrots in place of the sweet potatoes.  (12- 10oz servings)
  • 2 cups chopped yellow onions
  • 1 Tbsp. minced fresh garlic
  • ¼ cup sherry
  • 2 tsp. salt
  • 1 tsp. black pepper
  • 4lbs. yams/sweet potatoes, peeled and chopped
  • 8 cups vegetable stock
  • 1 walnut size piece of ginger, peeled and minced
  • 4 cups nonfat milk
  • Garnish:
  • ginger infused fatfree sour cream
  • red pepper puree
  • minced chives

Wilt the onions and garlic with some sherry in a covered pan over low heat. Add salt and pepper and cook uncovered until most of the liquid is cooked off. Add sweet potatoes and stock, cooking until the potatoes are completely tender. Puree in blender. Once sweet potatoes are nearly cooked begin heating ginger with milk in another pot over low heat. Add milk and ginger to puree and cook together several minutes. To infuse fat free sour cream: grate a small piece of ginger into 1 cup of fatfree sour cream and set in refrigerator until flavor is imparted, at least 30 minutes. Thin sour cream with 2 Tbsp. nonfat milk and run all through a sieve. Swirl with a spoon on the top of the soup before serving.

Per Serving: Calories: 179 Protein: 4gm Fat: 1gm Carbohydrates: 38gm Sodium: 686mg  

 

Grape Harvester's Soup

This is based on a Green's classic that I loved. It is best served with a good sourdough to soak up the soup. It is also wonderful topped with our lowfat Pistou sauce. (12-10 oz servings)
  • 2 lbs. yellow onions, roasted whole
  • 1 tsp. salt
  • 3 lbs. diced tomatoes with juices
  • 1 cup white wine
  • 1 tsp. white sugar
  • 6 cups vegetable stock
  • 1 Tbsp. fresh or 1 tsp. dry basil

Peel cooled onions and chop them. Place them with the salt in a heavy-bottomed soup pot with a little water, stock or wine to keep from scorching. Cook on low heat 5 minutes. Add wine, tomatoes and sugar and cook together 5-10 minutes. Add stock and herbs cooking until the flavors mellow.

Per Serving: Calories: 70 Protein: 2gm Fat: 1gm Carbohydrates: 12gm Sodium: 945mg

 

Minestrone Soup

(8-10 oz servings)
  • ¾ cup chopped yellow onion
  • ½ cup chopped celery
  • ½ cup chopped carrots
  • 5 cups vegetable stock
  • ½ tsp. dry thyme
  • ½ tsp. dry oregano
  • ½ cup tomato paste
  • 5 Tbsp. cold water
  • 1 ½ Tbsp. cornstarch
  • ¼ cup canned garbanzo, drained and rinsed
  • ¼ cup kidney beans, drained and rinsed
  • ½ cup green beans, frozen or freshly blanched
  • 1 ½ tsp. red wine vinegar
  • 1/3 tsp. salt
  • ¼ tsp. black pepper
  • ¼ lb. (raw weight) seashell pasta

Cook vegetables in a covered pan with enough vegetable stock to wilt. Remove the lid after the juices are rendered and cook off the excess liquid. Add herbs and cook 2 minutes. Add remaining stock and bring to a boil. Meanwhile bring a pot of salted water to a boil and cook seashell pasta until al dente. Drain pasta and set aside. Mix cornstarch into water to make slurry and stir into simmering stock. Stir until thickened. Add rinsed beans, pasta and seasonings. Heat through and then turn off heat. Avoid overcooking to keep green beans looking fresh.

Per Serving: Calories: 98 Protein: 4gm Fat: 1gm Carbohydrates: 20gm Sodium: 1088mg  

 

Vegetable Dill Soup

(12-10 oz servings)
  • 1 cup chopped yellow onion
  • 1 cup chopped carrot
  • 1 cup chopped celery
  • 1 ½ tsp. dried basil
  • 1 ½ tsp. dried dill
  • ¼ lb. green beans, frozen and thawed or fresh
  • 10 cups vegetable stock, hot
  • 1 Tbsp. Kitchen Bouquet
  • 1 lb. fresh tomato, diced
  • 1 Tbsp. white sugar
  • ½ cup chopped cabbage
  • 1 cup diced white potatoes
  • 1 Tbsp. red wine vinegar
  • 3 Tbsp. chopped parsley

          Wilt onion, carrot and celery with a little water in a covered heavy-bottomed stockpot. Remove the lid after the juices are rendered and cook off the excess liquid. Add the herbs and cook for 2-3 minutes over medium heat, stirring often. Meanwhile blanch the green beans until al dente. Cool the beans thoroughly in an ice bath, drain and set aside. Add stock and Kitchen Bouquet and bring to a boil. Add sugar, tomato, cabbage and potatoes and cook until potatoes are just tender. Stir in the vinegar, cooked green beans and parsley and heat together just before serving.

Per Serving: Calories: 47 Protein: 1gm Fat: 0gm Carbohydrates: 11gm Sodium: 364mg  

 

Tofu Miso Soup

(10-10 oz servings)
  • 12 cups water or unsalted vegetable stock
  • ½- 3/4 cup shiro miso (white soybean paste)
  • 1 oz. wakame or other seaweed, soaked, deveined, chopped
  • ½ cup daikon, sliced thin batons, blanched
  • 8 oz. tofu, cut in ¼ inch cubes*
  • 2 scallions, sliced thin on diagonal

Place water or stock in a 4-quart pot and set a sieve over the pan. With the back of a large stainless spoon, rub the miso through the sieve, spooning some of the stock in as necessary to moisten the miso. Bring the soup to a simmer over moderate heat. Add seaweed, radish and tofu and simmer for 2 minutes. Pour into soup bowls and garnish with scallions. If the soup separates a little, just stir to recombine it. *Traditionally soft tofu is used in miso soup but if you are planning to hold the soup some before serving use medium or firm to keep the tofu from breaking up in the soup.

Per Serving: Calories: 32 Protein: 2gm Fat: 1gm Carbohydrates: 2gm Sodium: 1349mg

 

Curried Cream of Red Pepper Soup

(12-10 oz servings)
  • 5 cups chopped yellow onions
  • 1 tsp. salt
  • 1 ½ Tbsp. garlic, minced
  • 2 Tbsp. curry powder, toasted
  • 4 cups roasted and peeled red peppers (jarred or fresh)
  • 2 tsp. sugar
  • 6 cups vegetable stock
  • 5 Tbsp. flour, unbleached white
  • 2 cups lowfat milk
  • 1 cup roasted, peeled and diced red peppers

Wilt onions, garlic and salt on medium heat in a covered heavy-bottomed stockpot. Remove the lid after the juices are rendered and cook off the excess liquid. Add the curry spices and peppers. Cook together 5 minutes Add stock and cook together 20 minutes or so. Blend and strain through a fine sieve or chinois. Return to the heat and bring to a low simmer. Stir the milk into the flour and whisk into the hot soup. Simmer for 20- 30 mins until thickened. Stir in peppers and adjust seasonings.

Per Serving: Calories: 87 Protein: 4gm Fat: 1gm Carbohydrates: 17gm Sodium: 355mg  

 

Chilled Minted Pea Soup

Serve with nonfat sour cream or nonfat yogurt cheese. (8-10 oz servings)
  • 2 cups chopped yellow onions
  • 1 Tbsp. minced fresh garlic
  • salt and pepper to taste
  • 2-3 Tbsp. white wine
  • 1 quart vegetable stock
  • 2 ½ lbs. frozen peas, thawed
  • 2 cups nonfat milk
  • 2-3 Tbsp. fresh mint or 1 ½ Tbsp. dried

          Wilt the onions and garlic with a little salt and pepper in a covered pot over low heat. Remove the lid after the juices are rendered and cook off the excess liquid. Add the wine and cook off the alcohol, approximately 5 minutes. Add the vegetable stock and bring to a boil. Turn to a low simmer and add the peas. Cook until just heated through. Blend thoroughly and strain through a fine sieve. Heat the milk with the dried mint using the same pot you cooked the soup in. (If you are using fresh mint, heat the milk then add the mint to the already hot milk.) Add the blended soup back into the pot and stir well. Chill and taste for seasonings.

Per Serving: Calories: 135 Protein: 9gm Fat: 1gm Carbohydrates: 24gm Sodium: 441mg  

 

Vegetarian 3 Bean Chili

(12-10 oz servings)
  • 1 Tbsp. ground cumin
  • 1 Tbsp. chili powder
  • 2 tsp. dry thyme
  • 2/3 tsp. oregano
  • 2 cups chopped yellow onion
  • 1 ½ tsp. minced fresh garlic
  • 1 1/3 cups chopped green peppers
  • 1 ½ tsp. salt
  • 1 tsp. black pepper
  • 3 cups canned diced tomatoes, with juices
  • ½ cup tomato puree
  • 3 cups hot water or vegetable stock
  • 3 cups canned red kidney beans, drained and rinsed
  • 2 cups canned garbanzo beans, drained and rinsed
  • 2 cups canned black beans, drained and rinsed
  • 2 Tbsp. cornmeal
 

Toast all the spices together in a dry skillet over medium heat until just beginning to smoke. Transfer to a plate and set aside. Wilt the onion, garlic and green peppers with the salt and pepper in large covered heavy-bottomed stockpot with a little water. Remove the lid after the juices are rendered and cook off the excess liquid. Add the spices and cook 5 minutes, stirring often to prevent sticking and scorching. Add the tomatoes with juice, tomato puree and water. Cook another 10 minutes. Add the beans and cornmeal and cook all together 35-40 minutes. You may want to add more stock if holding to serve later.

Per Serving: Calories: 202 Protein: 2gm Fat: 2gm Carbohydrates: 39gm Sodium: 631mg  

 

Chicken Tomatillo Soup

(12-10 oz servings)
  • 3 ½ cups chopped yellow onions
  • 1 ½ Tbsp. minced fresh garlic
  • 1 ½ tsp. dried oregano, dry toasted
  • 14 oz. cooked chicken or turkey meat, roughly chopped
  • 4 ½ cups canned crushed tomatillos
  • 1 cup canned diced Anaheim chilies
  • 7 cups chicken stock, hot
  • 2 Tbsp. + 1 tsp lime juice
  • ¾ cup chopped cilantro
  • pinch ground black pepper

          Wilt the onion and garlic with a little water in a covered heavy-bottomed stockpot. Remove lid and cook until most of the liquid is evaporated. Add oregano and cook until the onions are lightly browned. Add the poultry and heat through stirring often. Add tomatillos, chilies and hot stock. Bring to a boil and then turn to a simmer. Add lime juice, pepper and cilantro. Serve baked fatfree tortilla chips on the side and fatfree sour cream for a real treat.

Per Serving: Calories: 93 Protein: 9gm Fat: 3gm Carbohydrates: 9gm Sodium: 527mg  

 

Vegetarian Borscht

This soup has always been popular at the hospital. Its fresh flavor and bright color is rejuvenating. (12-10 oz servings)
  • 9 ½ cups vegetable stock
  • 1 tsp. dried dill weed
  • 1 ¾ cup chopped green cabbage
  • 1 cup chopped kale (no stems)
  • 1 ½ cup chopped yellow onions
  • 3 ¼ cups chopped white potatoes
  • 2 ½ Tbsp. cornstarch
  • ¼ cup cold water
  • 6 Tbl. lemon juice
  • 2 ½ Tbsp. white sugar
  • ½ tsp. salt
  • 1 tsp. black pepper
  • 4 cups cooked or canned beets with juices
  • 1 tsp. Kitchen Bouquet

Combine vegetables and dill with the stock in a heavy-bottomed soup pot. Bring all to a boil and turn down to simmer. Cook the soup until the potatoes begin breaking apart, approximately 35-40 minutes. Stir cornstarch into cold water to dissolve and stir into simmering soup. Stir until the cornstarch thickens the soup. Stir in all other ingredients and cook just until heated through. Don't cook too long at this point if you are using canned beets or the beets will lose all their color to the stock.  

Per Serving: Calories: 92 Protein: 2gm Fat: 0gm Carbohydrates: 21gm Sodium: 795mg