Soups

[JanetB]

The sudden change of weather from hot and humid to cool in the NYC area has made me think about SOUP! Anyone have any good & easy "light" soup recipes???

[Veronica]

Well, this soup recipe isn't particularly light, but I love making it when it's cool outside. I only use 2 bacon slices and 2 boneless, skinless chicken breast halves (cut into bite-size pieces) when I make this. The wine is a nice touch.

Chicken Stew with Tomatoes and White Beans

4 bacon slices, chopped
6 chicken thighs with skin and bones (about 2 1/2 pounds)
All purpose flour
1 large onion, chopped (about 2 cups)
5 garlic cloves, minced
2 14 1/2-ounce cans stewed tomatoes
1 14 1/2-ounce can low-salt chicken broth
3/4 cup dry red wine
1/2 cup chopped fresh basil
1 tablespoon dried oregano
2 15-ounce cans cannellini (white kidney beans), drained

Cook chopped bacon in heavy large pot over medium-high heat until crisp. Using slotted spoon, transfer bacon to paper towel. Sprinkle chicken thighs with salt and pepper. Dredge chicken in flour, shaking off excess. Add to drippings in pot and sauté until brown, about 3 minutes per side. Using slotted spoon, transfer chicken to large bowl. Pour off all but 2 tablespoons drippings from pot. Add chopped onion and minced garlic to pot; sauté 4 minutes. Add bacon, stewed tomatoes, chicken broth, red wine, basil and oregano. Bring to boil, scraping up browned bits. Return chicken and any accumulated juices to pot. Cover and simmer until chicken is cooked through, about 20 minutes. Add cannellini; simmer 10 minutes longer. Season to taste with salt and pepper.

Makes 4 to 6 servings.

Source:
Bon Appétit
December 1999

[Beth Y]

The African Chicken Soup from CL a couple years back is a staple in our house. I have also tried to Tarascan Soup (CL), which someone was nice enough to suggest in response to my request for "straight from the pantry" meals. It is just that, quick, easy and good. Sort of a chili soup. I also have a great recipe for Black Bean Pumpkin Soup I got off Epicurious and Thai Pumpkin Soup, which came from CL. Let me know if you can't find any of these in recipe search and are interested and I will post.

[gabbyh]

I'm looking for a cauliflower soup recipe...have a huge beautiful head in the fridge I couldn't resist! Can someone help??

[Natasha]

JanetB - Do you have the Jan/Feb 2000 issue of CL? There was a whole article on soups, including Thai Shrimp Bisque (a favorite around here), Chile Cheese Chowder, and others that I can t recall. Unfortunately I still haven t gotten that issue back from a friend so I can t post any for you at the moment! But let us know if you're interested in either of these or in more info on this issue; I'm sure someone can help you out (or maybe I'll get my issue back in time to help you).

Gabby - I have a good cauliflower soup recipe from a Nava Atlas cookbook that I would be happy to post if you're interested.

[This message has been edited by Natasha (edited 09-08-2000).]

[christinew]

I have a chicken/cream corn/tomatilla recipe that I love and I top with tortilla strips if anyone is interested.
Christine http://www.cookinglight.com/bbs/smile.gif

[Holly S]

I know there is a really good CL recipe for Black Bean soup I want to say from 98. I can't find it with the recipe finder, but I will post it this weekend when I get home!

[Susan]

Here's Instant Black Bean Soup from the Oct. '99 Cooking Light:

Prep time: 3 minutes
Cooking time: 17 minutes
Try serving this with toated tortilla wedges

2 (15 oz) cans no-salt added black beans, undrained {I just use the regular Goya black beans}
1/2 cup bottled salsa {I use the regular Pace-hot}
1 tbsp. chili powder
1 (16 oz) can chicken broth
1/2 cup (2 oz) shredded cheddar cheese
5 tbsp. sour cream
5 tbsp. minced green onions
2 1/2 tbsp. chopped fresh cilantro {I usually use the dry cilantro and add it to the pot}

Place beans and their liquid in a medium saucepan; partially mash beans with a potato masher. Place over high heat; stir in salsa, chili powder, and broth. Bring to a boil. Ladle soup into bowls; top with cheese, sour cream, onions, and cilantro.

Yield: 5 servings (serving size=one cup soup, 1 1/2 tbsp. cheese, 1 tbsp. onion, and 1 1/2 tsp. cilantro)

I love this soup! :-)

~~Susan~~

[Holly S]

Thanks Susan, that one sounds good. The one I was thinking of you have to cook the dried beans first, but that takes hours, this looks much better!

[CrystalB]

I made the instant black bean soup just last week. It is soooo simple, it is one of my pantry staple meals. I modify it slightly with the addition of cumin (I also throw in any leftover rice I may have in the frig). Yummy! I also plan on trying the Tarascan Soup that was mentioned here and on another post. Fall is starting to sound better and better to me!!!

[SClementson]

Beth Y, if it isn't too much trouble, I would love the African Chicken Soup recipe. I searched this site and it didn't come up, and I don't have the magazine. Thanks!

Sarah

[CrystalB]

Sarah-
Here's the recipe for African Chicken Peanut Soup that you requested. Enjoy!

African Chicken-Peanut Soup

Vegetable cooking spray
3/4 cup sweet potato -- peeled and cubed
1/4 cup onion -- chopped
1/4 cup red bell pepper -- chopped
1 medium garlic clove -- minced
1/2 medium jalapeno chile pepper -- seeded and minced
1 cup cooked chicken breast halves -- chopped
1/2 cup bottled salsa
1/4 teaspoon ground cumin
1 16 ounce can chicken broth
1 15 ounce can Healthy Choice chicken with Rice soup -- undiluted
1/2 15 ounce black beans, canned -- drained
3 tablespoons creamy peanut butter

1. Place a large Dutch oven coated with cooking spray over medium high heat until hot. Add sweet potato, onion, bell pepper, garlic, and jalapeno; saute 5 minutes.

2. Stir in chicken and next 5 ingredients (chicken through beans); bring to a boil. Reduce heat; simmer 10 minutes. Add peanut butter, stirring with a whisk; cook 2 minutes.
Notes: Best if made a day (or a few hours) ahead of serving time.
Yield: 6 servings of 1 cup each
- - - - - - - - - - - - - - - - - - -
Per serving: 215 Calories (kcal); 8g Total Fat; (34% calories from fat); 17g Protein; 16g Carbohydrate; 28mg Cholesterol; 681mg Sodium
Food Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

[CrystalB]

Sorry

[Mamasue]

If you like mussels then you will like this soup. Enjoy!

* Exported from MasterCook *

Mussel Soup (Zuppa di Cozze)

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Soups/Stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 dozen mussels, whole -- small, in shells
1/4 cup onion -- coarsely chopped
1/4 cup celery -- coarsely chopped
1 teaspoon garlic -- coarsely chopped
1/2 cup olive oil
1 tablespoon fresh basil or 1 tsp dried -- finely chopped
freshly ground black pepper
1/2 cup dry white wine
2 cups Italian plum tomatoes -- chopped by not drained
2 teaspoons lemon peel -- freshly grated

Scrub the mussels with a stiff brush or soapless steel-mesh scouring pad under cold running water. With a small, sharp knife cut off their "beards"...the very strong, black, ropelike tufts on their shells with which they attache themselves to their anchorages in the sea.

Combine the chopped onions, celery and garlic on a cutting board and chop them into very small pieces. (This mixture is called a battuto; when cooked, it is called soffritto). Heat the 1/2 cup of olive oil in an enameled or stainless-steel 3 to 4 quart saucepan. Over moderate heat, cook the chopped vegetables in the oil with the basil and a few grindings of pepper. Stirring frequently, cook the soffritto for 8 to 10 minutes, or until it is lightly colored. Pour in the white wine and boil in briskly to reduce it to about 1/4 cup. Then add the chopped tomatoes and their liquid and simmer uncovered over low heat, stirring frequently, for about 20 minutes. Drop in the mussels, cover the pan, and cook over high heat, shaking the pan from time to time so that the mussels cook through evenly. At the end of 10 minutes, the mussels should all be open; if not, cook a few minutes longer.

To serve, ladle the mussels, shells and all, into individual soup bowls and spoon the soup over them. (You might find that an extra dish or bowl on the table will useful for the shells of the mussels). Sprinkle each serving with grated lemon peel and accompany with hot, crusty Italian bread, which you can dip into any remaining seasoned broth.

Source:
"Lovin Spoonful Cookbook (green cover)"


NOTES : If the amount of liquid called for in the ingredients sounds insufficient for a soup, do not worry. The shellfish produce their own liquid when cooked, and the dish, although served as a soup, is actually more like mussels in a seasoned liquid.




[This message has been edited by Mamasue (edited 09-09-2000).]

[Natasha]

Gabby,
Here is the cauliflower soup recipe, from the Nava Atlas book Vegetarian Soups for All Seasons:

6 servings
1 tbsp canola oil or soy margarine
1 cup chopped onion
2 to 4 cloves garlic, minced
1 large head cauliflower, chopped into 2-in. chunks
2 medium potatoes, peeled and diced
6 cups Onion or Leek and Garlic Broth (this is a broth recipe given earlier in the book - let me know if you're interested) or water with 2 vegetable bouillon cubes or homemade vegetable stock (I just use vegetable stock, not necessarily homemade)
2 teaspoons salt-free herb and spice seasoning mix (I just add a blend of spices)
1 teaspoon ground coriander
1 cup canned Great Northern beans (cannellini), drained and rinsed
salt and freshly ground pepper to taste

Heat oil or margarine in a soup pot and add onion and garlic. Saute over med. heat until onion is golden, about 10 mins. Add cauliflower, potatoes, broth or water, and seasonings. There should be enough broth or water to cover all but about an inch of the vegetables. Bring to a simmer, then simmer gently, covered, until vegetables are tender, about 25 mins. Remove from heat.

Transfer vegetables from soup pot to food processor or blender and puree in batches until smooth. Puree about half of the beans with each of two batches of vegetables. Transfer the puree back into the soup pot, stirring it back into whatever liquid remained. Let soup stand for 1-2 hours before serving, then heat through as needed. Ladle into soup bowls and garnish with any 2-3 of these garnishes if desired:

steamed, finely chopped broccoli florets (about 1 cup)
steamed chopped escarole or kale (about 1 cup)
steamed fresh green peas (about 3/4 cup)
steamed red bell pepper strips (from about 1 large pepper)
chopped fresh herbs (about 1/2 cup), such as a combination of parsley, dill, chives, and oregano

Per serving: 171 calories; 4 g fat; 4 g protein; 2 g carb; 0 g chol; 28 mg sodium

Natasha s suggested accompaniments: country-style whole wheat or multigrain loaf; grated cheese (Gruyere or sharp Cheddar are two good cheeses to use)

Enjoy!

[Natasha]

Hi Gabby,
Here are the other two cauliflower soups from the same book:

Curried Lentil, Potato and Cauliflower Soup

6 to 8 servings (nutritional info is for 7 servings [this is one of the only things with this book that I don t particularly like - if a range of 6 to 8 servings is given, the nutritional info is for the middle of the range, but who ever needs 7 servings of anything?]

1 1/2 tbsp canola oil
1 large onion, chopped
6 cups water
1 cup lentils, rinsed
1 large celery stalk, diced
3 to 4 cloves garlic, minced
2 bay leaves
2 large potatoes, scrubbed and diced
1 14-oz. can diced tomatoes, undrained
2 tsp good quality curry powder or garam masala, or more or less to taste
2 1/2 cups finely chopped cauliflower pieces
1 cup finely chopped fresh spinach leaves
2 tbsp chopped fresh cilantro
juice of 1/2 lemon
salt and freshly-ground pepper to taste

Heat oil in a soup pot. Add onion and saute over moderately low heat until it is golden. Add water, lentils, celery, garlic, and bay leaves. Bring to simmer, then simmer gently, covered, for about 10 mins.

Add potatoes, tomatoes, and curry powder or garam masala, and simmer until potatoes are about half done (about 10-15 minutes). Add cauliflower and simmer until lentils and vegetables are tender, another 20 mins. or so. Stir in spinach, cilantro, and lemon juice. Adjust consistency with more water if necessary, then season to taste with salt and pepper. Simmer over very low heat for another 5 minutes. Serve at once, or let stand for an hour before serving, then heat through as needed.

Per serving: 152 cals; 2 g fat; 6 g protein; 26 g carbs; 0 g chol; 54 mg sodium
____

Curried Cauliflower-Cheese Soup

6 to 8 servings

1 tbsp canola oil
2 tbsp water
1 large onion, chopped
2 medium celery stalks, diced
3 medium potatoes, peeled and cut into 1/2-in. dice
1 medium head cauliflower, finely chopped
light vegetable stock [Note: the stock recipe is in the book - you can substitute any other veg. stock, but let me know if you want this recipe] or water, as needed
2 tsp good quality curry powder or garam masala, or more or less to taste
1 cup low-fat milk or soy milk, or as needed
1 cup steamed fresh green peas or thawed frozen green peas
3 tbsp minced fresh dill or 1 tbsp dried dill
1 cup firmly packed grated mild white cheese, such as Monterey Jack or mozzarella-style soy cheese
salt and freshly-ground pepper to taste

Heat oil and water slowly in a soup pot. Add onion and celery and saute over moderately low heat until onion is golden. Add potatoes, cauliflower, and enough stock or water to barely cover. Stir in curry powder or garam masala. Bring to a simmer, then simmer gently, covered, until all the vegetables are tender, about 20-25 mins. Remove from heat.
With a slotted spoon, tranfer half of the solid ingredients to a food processor or blender. Process until smoothly pureed. Stir back into the remaining soup. Add just enough milk or soy milk to achieve a slightly thick consistency. Stir in the peas and oil, then return to low heat and bring to a gentle simmer. Sprinkle the cheese in a bit at a time, stirring in until fairly well melted each time (soy cheese may not melt as completely).
Adjust consistency with more milk or soy milk if necessary, then season to taste with salt and pepper. Serve once the soup is heated through.

For each of 7 servings:

219 cals; 7 g fat; 9 g protein; 29 g carb; 16 g chol; 147 mg sodium

[I like this one with biscuits or oatcakes as accompaniments.] http://www.cookinglight.com/bbs/smile.gif

Hope you like these!

[MrsReber]

I love this soup anytime of year- It's Tomato Potato Bisque. I have posted this a month or so ago, but here it is again.

1/2 cup butter (I use 1/4 cup)
1 medium onion, sliced
4 Cups seeded chopped tomatoes
3 cups potato (about 3 medium) peeled and sliced
1 Cup tomato juice
salt
pepper
rosemary
2 cups half and half heated (I use milk)
chopped parsley for garnish (optional)

Melt butter in large saucepan, saute onion until transparent, do not brown. Add tomatoes and tomato juice and simmer until soft (10-15 minutes). Add potatoes, pepper, rosemary and salt and simmer until potatoes are soft (about 30 minutes). Blend mixture by cupfuls until smooth. Return to pot and add half and half. Heat through.

The original recipe is quite full of fat and calories so I use light or regular milk instead of the half and half and I cut the amount of butter in half. I'm not sure of the exact amounts of salt, pepper, and rosemary. I simply adjust for taste.

[sneezles]

I live in Texas where it is still in the 100's most days and all this talk of cool weather and hot soup...please just send some cool weather this way!

[lindrusso]

Originally posted by sneezles:
I live in Texas where it is still in the 100's most days and all this talk of cool weather and hot soup...please just send some cool weather this way!

I can sympathize. I grew up on the east coast but spent 3 1/2 years in Texas (now I'm in Indiana). It was over 100 many, many days out of the summer! Yuck! Now when people complain about the heat here - when it hits all of 85º - I still think it feels pretty good. 85º would be a cold front in a Texas summer!!

So we'll do a few cool weather and RAIN dances for you here - my kids love to do that!

[Leanne]

This is one of my favorite soups & my fiancee & friends all beg me to make it. It's light until you add all of the good toppings - but I'm sure you could find light versions of them - I always do.

Chicken Tortilla Soup...

1 1/2 Lbs. Boneless Chicken
1 large onion - Chopped
2 Jalapenos - seeded & chopped
4 cloves garlic - minced
2 large carrots - chopped
4 tsp. vegetable oil
1 tsp. cumin
1 tsp. chili powder
1 tsp. lemon pepper
1 tsp. salt
1 TBL. Tobasco
1/2 C. flour
1 14oz. can whole tomatoes
4 14oz. cans chicken broth

Garnish:
Sour Cream
Avocado slices
Cheese
Cilantro
Crushed Tortilla Chips

Chop chicken and pat dry
Saute onion, jalapeno, garlic, carrots & chicken in 4 tsp. oil in Stockpot for 5 minutes.
Stir in cumin, chili powder, lemon pepper, salt, tobasco & flour until mixed.
Add tomatoes & broth... mix well.
Simmer 1 hr... stir frequently.

To Serve: place sour cream, cheese and avocado in bowl... ladle soup over mixture and top with Cilantro and Tortilla chips.


Also - Here's the Thai Shrimp Bisque someone mentioned - It's really good too.
Thai Shrimp Bisque

Marinade:
1 1/2 pounds medium shrimp
1 1/2 Tbls grated lime rind
1/3 cup fresh lime juice
1 1/2 Tbls ground coriander
1 Tbls minced fresh cilantro
1 Tbls minced peeled fresh ginger
1 1/2 tsp sugar
1/4 tsp ground red pepper
2 garlic cloves, crushed

Shrimp Stock:
2 cups water
1/4 cup dry white wine
1 Tbls tomato paste

Soup:
1 tsp olive oil
1/2 cup chopped onion
1/3 cup chopped celery
1 (14oz) can coconut milk
1 Tbls tomato paste
1/4 cup all purpose flour
1 cup milk
1 Tbls grated lime rind
1Tbls minced fresh ciliantro
1/2 tsp salt

1. To prepare marinde, peel shrimp, reserving shells.
Combine shrimp and next 8 ingredients (Shrimp through
garlic) in a large zip-top plastic bag; seal and
marinate for 30 mins

2. To prepare the shrimp stock, combine the reserved
shrimp shells, water, wine and 1 tabls tomato paste in
a large dutch oven. Bring mixture to a boil. Reduce
heat; simmer until the liquid is reduced to 1 cup
(about 10 mins) Strain mixture through a sieve over a
bowl, and discard solids.

3. To prepare the soup, heat olive oil in a large
dutch oven over medium heat. Add onion and celery and
saute 8 mins or until brown. Add 1 cup shrimp stock,
coconut milk and 1 tbls tomato paste. Bring to a boil.
Combine flour and milk in a bowl, stirring with a
whisk. Add to pan: reduce heat, and simmer until thick
(about 5 min). Add shrimp and marinade and cook 5 min.
Stir in 1 Tbls cilantro and 1 Tbls lime rind and salt.
Yield 6 servings.