Index of this page
Mexican Bean Soup With Tortilla Noodles Split Pea and Sausage Soup Chicken Noodle Soup Oriental Meatball Soup Mediterranean Seafood and Rice Soup Parmesan corn chowder Lentil Stew	Red pepper Bisque Spanish Seafood Chowder Coconut Chicken Soup (Thai) Yogurt Soup(Turkish) Gazpacho Soup Seafood Gaspacho Soup Pasta Fagioli Soup Butternut Squash Soup

Mexican Bean Soup With Tortilla Noodles
The corn tortillas become noodle like as they soften in the soup. Delicious topped with a dollop of yogurt.
4 corn tortillas, each cut in 12 wedges 1 tablespoon vegetable oil 1˝ cups coarsely chopped onions 1˝ teaspoons minced garlic 1 can (16 ounces) whole tomatoes in juice, undrained 2 large zucchini, quartered lengthwise and sliced ˝ inch thick (2 cups) 1 can (16 ounces) chick-peas, rinsed and drained 1 can (16 ounces) kidney beans, rinsed and drained 2 cups water 1 can (4 ounces) chopped green chilies 2 teaspoons chili powder 1 teaspoon whole cumin seeds ˝ teaspoon dried oregano ˝ teaspoon salt	1. Put tortilla wedges in a single layer in a 4-to 5-quart pot. Cook over medium-high heat 3 to 5 minutes, stirring often, until lightly browned and crisp (cook in 2 batches, if necessary). Remove from pot. 2. Heat oil in same pot over medium heat. Add onion and garlic and cook 7 to 9 minutes, stirring often, until onion is translucent. 3.Add remaining ingredients. Cover and bring to a boil. Reduce heat and simmer 30 to 35 minutes until zucchini is tender. 4. Stir in tortilla wedges. Cook 3 to 5 minutes until tortillas soften slightly. • Makes 10 cups, 4 servings. Per serving: 322 cal, 15 g pro, 51 g car, 8 g fat, 0 mg chol, 967 mg salt

Split Pea and Sausage Soup

You can use a thawed 10-ounce package frozen chopped spinach, kale or turnip greens instead of the fresh spinach.

8 ounces turkey kielbasa, cut in half lengthwise, then in ˝-inch slices
4 cups each chicken broth and water
1 cup dried yellow or green split peas, picked over and rinsed
1 cup pearl barley
3/4 cup coarsely chopped onion
3/4 cup chopped celery
3/4 teaspoon dried thyme
1 pound fresh spinach, rinsed, thick stems removed, leaves torn (8 cups)

Cook kielbasa in a 4- to 5-quart pot over medium-high heat 5 to 7 minutes, stirring often, until lightly browned. Remove to a small bowl.
Add broth, water, split peas, barley, onion, celery and thyme to pot. Bring to a boil. Reduce heat and simmer uncovered, 40 to 45 minutes until barley is tender.
Stir in kielbasa and spinach and cook 3 to 4 minutes until spinach is wilted.

•Makes 10 cups, 5 servings. Per serving:377 cal, 26 g pro, 57 g car, 6 g fat, 31 mg chol, 1,268 mg sod

Chicken Noodle Soup

This hearty soup has a homey cooked-for-hours flavor even though it actually takes just one, If you wish, remove the chicken skin before cooking. Serve with a mixed green salad.

1 broiler-fryer chicken (31/4 pounds), quartered
4 cups each chicken broth and water
2 cups carrots, cut in 1-inch pieces
1˝ cups sliced celery
1 cup coarsely chopped onion
1 package (8 ounces) broad egg noodles
Ľ cup chopped parsley

Put chicken, water and broth in a 4- to 5-quart pot. Bring to a boil. Reduce heat, cover and simmer 20 to 25 minutes.
Add carrots, celery and onion. Simmer 15 to 20 minutes longer until chicken is no longer pink near the bone. Remove chicken with slotted spoon. Skim off any fat from surface of soup.
Stir in noodles, increase heat to medium and cook 8 to 10 minutes, stirring occasionally until noodles are tender.
Meanwhile, when chicken is cool enough to handle, remove and discard skin. Pull meat off bones and shred into bite-size pieces. Stir meat and parsley into hot soup.

• Makes 12 cups, 6 servings. Per serving:
333 cal, 33 g pro, 34 g car, 6 g fat, 119 mg chol, 797 mg sod

Oriental Meatball Soup
These meatballs taste like pork dumplings without the wrapper. When you serve the soup, set out bottles of soy sauce, oriental sesame oil and hot-pepper sauce for those who’d like to add extra flavor.
MEATBALLS 12 ounces ground pork 2 tablespoons sliced scallions 2 teaspoons grated, peeled gingerroot 1 teaspoon minced garlic ˝ teaspoon salt	2 teaspoons vegetable oil 8 cups water 2 packages (3 ounces each) beef-flavor oriental noodles with seasoning packets 2 medium-size carrots, halved lengthwise, cut in sticks ˝ teaspoon grated, peeled gingerroot ˝ teaspoon minced garlic 1 pound bok choy, coarsely chopped (8 cups) 1 cup sliced scallions 1 can (14 ounces) baby corn, drained and cut in half crosswise 1 teaspoon dark oriental sesame oil
Meatballs: Mix all meatball ingredients in a medium-size bowl with hands or wooden spoon until blended. Form into 30 balls. Heat oil in a Dutch oven. Brown meatballs on all sides over medium heat, 8 to 10 minutes until no longer pink in centers. Remove with a slotted spoon. Pour off any fat from pot. Add water, contents of seasoning packets, carrots, ginger and garlic. Bring to a boil. Re duce heat, cover and simmer 10 to 15 minutes until carrots are tender. Add bok choy, scallions, baby corn and sesame oil. Simmer 3 to 5 minutes until bok choy is almost tender. Break noodles in half and add to pot. Simmer 2 to 3 minutes until tender. •Makes 12 cups, 6 servings. Per serving: 324 cal, 15 g pro 24 g car, 19 g fat, 38 mg chol, 916 mg sodium

Mediterranean Seafood and Rice Soup

2 tablespoons olive oil
1˝ cups coarsely chopped yellow or red bell pepper
1 large onion, quartered and thinly sliced
1 tablespoon minced garlic
3 cups water
1 can (28 ounces) crushed tomatoes
˝ cup dry white wine or chicken broth
˝ teaspoon each dried
thyme and basil
˝ teaspoon salt
1/8 teaspoon crushed red pepper
1 cup white rice
8 ounces bay scallops (or sea scallops, cut in half)
8 ounces cod fish fillet, cut in bite-size pieces

Heat oil in a 4-to 5-quart pot. Add bell pep per, onion and garlic and cook over medium high heat 8 to 10 minutes, stirring frequently, until lightly browned.
Add water, tomatoes, wine, thyme, basil, salt and red pepper and bring to a boil. Re duce heat to medium-low, cover and simmer 10 to 15 minutes for flavors to develop.
Stir in rice. Cover and simmer 15 to 20 minutes until rice is tender.
Add scallops and cod. Cover and simmer 2 to 4 minutes until seafood is no longer translucent in center.

• Makes 8 cups, 4 servings. Per serving: 393 cal, 26 g pro, 53 g car, 9 g fat, 43 mg chol, 725 mg sod

Parmesan corn chowder

2 cups fat-free chicken broth
2 potatoes, peeled and chopped
1 carrot, chopped
1 celery stalk, chopped
1 small onion, chopped
1/4 teaspoon ground black pepper
1 to 1-1/2 cups fresh or frozen corn kernels
1 (17-ounce) can cream-style corn
2 cups 1 percent milk
2 tablespoons cornstarch
1 cup freshly grated Parmesan cheese

In a 4-quart pot, combine the broth potatoes, carrot, celery, onion and pepper. Bring to a boil over medium high heat. Reduce heat to medium, cover and simmer for 10 minutes, or until vegetables are tender. Add corn kernels and cream style corn to soup. Pour all but 2 tablespoons of the milk into the corn mixture. In a cup, dissolve the cornstarch in the remaining 2 tablespoons milk. Add to the soup. Cook, stir ring, for 1 minute, until bubbly. Cook for 1 minute longer. Add the cheese and stir until melted. Ladle into soup bowls and serve. 6 servings

Lentil Stew

16 ounces lentils
5 cups water
8-12 slices thick-cut bacon, chopped
2-3 carrots, sliced
2-3 leeks, sliced
1 large onion, diced
1 large green bell pepper, diced
4-5 Roma tomatoes, diced (may substitute canned)
6 tablespoons butter
6 tablespoons flour
1 (10-1/2 ounce) can beef bouillon
1/4- to 1/2-cup cider vinegar salt and pepper, to taste

In a large stock pot, bring lentils and water to boil. Reduce heat and let simmer while you prepare the vegetables. In batches, saute the bacon over medium heat until crispy and the vegetables until softened but not mushy. By this time, the lentil cooking water should be mostly simmered away and the lentils should be soft. Add the bacon and vegetables to the lentils and keep at a low simmer. In the same skillet in which you sauteed the bacon and vegetables, melt butter over medium heat. Stir in the flour and cook until bubbly. Stir the bouillon and vinegar into the roux (flour-butter mixture) a little at a time.
Once the liquid is incorporated into the roux, stir it into the lentils and vegetables. Salt and pepper to taste. Let simmer 30 minutes. 16 servings.

Red pepper Bisque

4 red bell peppers, chopped
2 leeks, white part only, chopped
1 onion, chopped
2 cups fat-free chicken broth
1/2 teaspoon salt
1/2 cup fat-free evaporated milk
1 cup 1 percent milk
1/4 cup low-fat sour cream, optional
3 tablespoons chopped fresh parsley

Coat a 4-quart pot with nonstick spray and warm over medium-high heat.
Add the peppers, leeks and onion to the pot and cook, stirring occasionally, for 10 minutes, or until tender.
Add the broth and salt. Bring to a boil over high heat. Reduce the heat to medium, cover and simmer for 30 minutes to blend the flavors.
Puree the soup in batches in a food processor or blender Return to the pot. Stir in the evaporated milk
r and 1 percent milk and cook for 2 minutes, or until heated through. Ladle the soup into 6 bowls. Swirl
2 teaspoons of the sour cream into each bowl, if using. Sprinkle with the parsley. 6 servings.

Spanish Seafood Chowder

Serve with a mixed green salad, good crusty rustic bread and a dry white wine

2 Spanish Onions
1 Yellow, Red or Orange sweet pepper
4 medium Yucon Gold potato's
2 tbs cup Olive Oil
2 tbs butter
1 tbs Bijole, Tumeric (or yellow food coloring)
1/2 tsp marjoram
1/2 tsp thyme
freshly ground pepper
5 Cloves Garlic
1 pound medium shrimp
1 pound firm white fish (Sea Bass..)
4 cups Chicken Broth
1 Fish Boulion cube
1/2 cup dry white wine

Slice Onions. Cut pepper to 1/2 inch. Saute in Olive Oil and butter until almost tender. Add potato's, and spices, cover and cook over low heat until tender stirring frequently.

Clean shrimp and set aside reserving shells. Cut fish into 1/2 inch cubes. Heat shrimp shells in olive oil until fragrent. Add 1 cup water and simmer for 5 minutes.

Slice Garlic and add to the vegetable mix. Add broth, boulion cubes and wine. Add shrimp broth through a sieve. Discard shells. Bring to a simmer. Add shrimp and fish. Simmer 3 minutes. Serve immediately.

asian noodle soup

5		cups low-sodium chicken broth
1		teaspoon dried lemongrass
1		2-inch piece of ginger, cut in half
4		ounces dry rice noodles
1/2		cup shiitake or cremini mushrooms, thinly sliced
2		scallions, trimmed and thinly sliced (white and light green parts only)
1		cup fresh bean sprouts
1		cup fresh basil, cilantro, or mint leaves
		Hot chili oil (optional)

In a medium saucepan over high heat, combine the chicken broth, lemongrass, and ginger; heat to boiling. Reduce heat to low and simmer for 15 minutes. Remove the ginger.

Add the rice noodles and mushrooms and cook until softened, 2 to 3 minutes. Add the scallions and remove from heat.

Divide the rice noodles and broth among four bowls. Top with the bean sprouts and serve with the fresh herb. Pass the hot oil, if desired.

Tom Ka Gai (Coconut Chicken Soup)

1 (4-pound) chicken, cut into 16 serving pieces
6 cups cold water
3 (7 or 8-inch) stalks lemongrass, bruised, then cut into 1-inch pieces
1 rounded tablespoon dried galanga chips
5 red or green (4-inch long) chilies, halved and seeded
6 (double) kaffir lime leaves
10 black peppercorns
1 (13 1/2 oz.) can thick unsweetened coconut milk
3 tbsp. finely chopped scallions
1 (15 oz.) can straw mushrooms, drained and rinsed
Juice of 2 limes
3 tbsp. Thai fish sauce (nam pla)
2 tbsp. finely chopped fresh coriander
6 to 9 cups boiled white rice or cooked rice noodles

In a 4 to 6 quart pot, combine the chicken, cold water, lemongrass, galanga chips, chilies, kaffir lime leaves, and black peppercorns. Bring to a boil, adjust heat, cover partially, and simmer briefly for 30 minutes. Remove the white meat pieces when done, after about 15 minutes or so, and set aside in
a covered tureen or casserole to keep moist. Cook leg, thigh, and wing pieces the full time, until tender.

Remove the remaining chicken and place in the tureen or casserole. If desired, strip the chicken off the bones in large pieces and discardthe chicken skin and bones. Strain the broth and discardthe solids.

Return the broth to the rinsed out pot and stir in the coconut milk, scallions, and mushrooms. Bring to a brisk simmer and cook for 5 minutes.

Add the lime juice, fish sauce, and chopped coriander.Pour the soup over the chicken and serve by ladling the broth and chicken pieces (on the bone or off) into large wide bowls that already have a portion of cooked rice or rice noodles in them. Or serve rice (but not noodles) in a side bowl.

Yogurt Soup
Nisa Onursal's mom was visiting her from Turkey. While visiting them in 2001 to discuss some real estate issues she fixed lunch which was a delicious soup. I'm capturing the essence below. Note the lack of quantities. Use your imagination. One staple in the Turkish diet is Celantro. It is something that I am slowly learning to appreciate. The first time I attempted to use it, I brought it home from the store, opened the package and couldn't stand the smell. (It must be genetic because my sister has the same reaction). Needless to say, the celantro didn't get used. In the context of this soup however, I found it not at all unpleasant. That's not to say that I went out and bought celantro when I made it. I used parsley. Season the meatballs to your taste but do keep them small. 5-6 per serving is more than sufficient. The yogurt is best if it is whole milk and somewhat aged to impart a more tart flavor to the soup. If it isn't tart enough, add some lemon juice.
Small meat balls (beef, <1" diameter), sautéed Chicken stock Barley, cooked scallions, chopped yogurt flour and water Celantro or Parsley, chopped	Saute meat balls in skillet with a little butter and olive oil as necessary. Cook the barley until tender; drain. In a pot, quickly sauté the scallions in a little butter and olive oil. Add the chicken stock and bring to a boil. Add the meat balls and barley and return to a boil. Mix the flour and water, shaking until smooth. Add to the yogurt and mix thoroughly. Add th yogurt mixture to the stock and heat gently (DO NOT BOIL). The trick here is to keep the yogurt from curdling. Finish with Celantro or Parsley before serving.

Gazpacho Soup
Combine in blender 2 cups of canned tomato puree (28oz Can) 1 chopped onion 1 chopped green pepper 1 chopped cucumber 1 teaspoon fresh oregano A hint of garlic if you like it Blend at high speed for 30 seconds Pour mixture into large bowl	Add two cups of tomato juice Add 1 tablespoon of Olive oil Add 1 tablespoon of vinegar Add this to pureed vegetables already chopped up Refrigerate at least two hours Even better if it sits until next day Serve with extra chopped cucumbers, green peppers and onion. (serves 6) – compliments of Lillian Dorian
OR
4 c tomato juice 1 small onion minced 2 c diced tomatos 1 minced red pepper 1 T honey 1 dice cucumber 2 scallions chopped 1/2 lemon, juice 1 lime, juice	2 T vinegar 1 t basil 1 t tarragon 1 clove garlic dash tobasco 1/4 c parsley, chopped 1 t cumin 2 T olive oil salt & pepper

Seafood Gazpacho Soup

1 Cucumber, peeled and seeded then diced
1 small sweet onion, minced
1 large can of crushed tomatoes
1 large sweet green pepper, diced
2 cups thick tomato juice (V8 is good)
1 cup fat free chicken broth
1 bottle clam juice
1/4 cup red wine vinegar
1 tsp. dried oregano
1 tsp. dried basil
1/4 tsp. liquid hot pepper sauce
1/2 tsp. salt
1/4 tsp. black pepper
1 pound fully cooked peeled shrimp, cut in small pieces

1. In large bowl, combine cucumber, onion, garlic, tomatoes and green pepper. In medium size bowl stir together tomato juice, chicken broth, clam juice, vinegar, oregano, basil, pepper sauce, salt and black pepper and small chopped pieces of shrimp. Pour over vegetables. Refrigerate, covered, several hours or overnight.

2. Divide soup into bowls. Top with some additional chopped shrimp if desired. Serve chilled.
Makes 4 very generous servings
Chill several hours or overnight

Butternut Squash Soup

If you don’t own a collapsible metal steaming basket, the removable insert from a pasta pot works well, too. See below for information on other squash varieties that can be used in this soup. Some nice accompaniments are buttered croutons (see recipe below), lightly toasted pumpkin seeds, a drizzle of aged balsamic vinegar, or a sprinkle of paprika.

4		tablespoons unsalted butter
1		large shallot, chopped fine
3		pounds butternut squash (about 1 large squash), cut in half lengthwise (see illustrations below), and each half cut in half widthwise; seeds and strings scraped out and reserved (about 1/4 cup)
6		cups water
		Salt
1/2		cup heavy cream
1		teaspoon dark brown sugar
		Pinch freshly grated nutmeg

1. Melt the butter in a large Dutch oven over medium-low heat until foaming. Add the shallot and cook, stirring frequently, until translucent, about 3 minutes. Add the squash scrapings and seeds, and cook, stirring occasionally, until the butter turns saffron color, about 4 minutes.

2. Add water and 1 teaspoon salt to the pot and bring to a boil over high heat. Reduce the heat to medium-low, place the squash cut-side down in a steamer basket, and lower the

basket into the pot. Cover and steam until the squash is completely tender, about 30 minutes. Take the pot off the heat, and use tongs to transfer the squash to a rimmed baking sheet. When cool enough to handle, use a large spoon to scrape the flesh from the skin. Reserve the squash flesh in a bowl and discard the skins.
3. Strain the steaming liquid through a mesh strainer into a second bowl; discard the solids in the strainer. (You should have 2 1/2 to 3 cups of liquid.) Rinse and dry the pot.
4. Puree the squash in batches in a blender, pulsing on low and adding enough reserved steaming liquid to obtain a smooth consistency. Transfer the puree to the pot and stir in the remaining steaming liquid, cream, and brown sugar. Warm the soup over medium-low heat until hot, about 3 minutes. Stir in the nutmeg and adjust the seasonings, adding salt to taste. Serve immediately. (Soup can be refrigerated in an airtight container for several days. Warm over low heat until hot; do not boil.)

Pasta Fagioli Soup

1-pound ground beef
1-small onion, diced about 1 cup
1-large carrot julienne (grated) 1 cup
3-stalks celery, chopped fine 1 cup
2-Cloved garlic, minced
2-cans (14.5 ounces) diced tomatoes
1-can (15ounces) Red kidney beans (with liquid)
1-can (25 ounces) Great Northern Beans (with liquid)
1-cab (15 ounces) tomato juice)
1-can (12 ounces) V-8 juice
1-tablespoon white vinegar
1-1/2 teaspoons salt
1-teaspoon oregano
1/2-teaspoon pepper
1/2-teaspoon thyme
1 teaspoon basil
˝-pound (1/2 package) Detali Pasta (short little tubes)

Brown ground beef in a large saucepan or Pot over medium heat. Drain off most of the fat. Add tomatoes, both cans of beans, tomato sauce, V-8 juice, vinegar, salt and spices. Simmer about 50 minutes.
Cook Pasta in 2 qts. Of water over high heat. Cook 10 minutes or just until pasta is Al-dente, (slightly tough), drain. Add to the pot of soup, simmer 5-10 minutes and serve.

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Mexican Bean Soup With Tortilla Noodles