Chapter 1

It Seems Everyone likes soup. At Moosewood Restaurant, each day we serve four or five different soups from an always growing repertoire. We renew the selection constantly because soup is so popular -- some of our customers order soup every day. Whether the soup is an old favorite, newly invented, or wildly exotic, it makes a comforting, nourishing meal. Perhaps more than any other category of foods, soup is a symbol of hearth and home.

Nearly instant convenience soups have been around for a long time now. Your supermarket may have a whole aisle of them. But no commercial canned or freeze-dried soup can compare to the genuine homemade article for taste and nutrition (not to mention economy and originality). Although none of the soups in this chapter can be made in as little time as it takes to open a can, they have much to recommend them.

Green Jade Soup, Red Lentil Soup, and Portuguese White Bean Soup make highly nutritious and appealing meals. With a well-stocked pantry, Noodles with Mirin or Black Bean Soup can be made at a moment's notice. Golden Cheddar Cheese Soup and Tomato Garlic Soup with Tortellini are certain to please children (and their parents). Some of these soups are perfectly suited for a fancy dinner party, we suggest North African Cauliflower Soup, Pumpkin and Porcini Soup, Shrimp Bisque, or Mexican Tomato Lime Soup when company's coming. Some, such as Chilled Moroccan Tomato Soup and Simple Garlic Broth, dock in at only 15 or 20 minutes' preparation time. Not bad for a great pot of soup! Any of the soups here can be the main dish of a meal, and all of them can be made ahead, at your convenience.

Stock is usually our first choice of liquid for a soup, although it's not essential to any recipe. In anticipation of making soup often, you can easily prepare vegetable stock while you perform other kitchen chores (see page 359 for homemade, page 330 for information on packaged bouillon). Vegetable stock freezes well, so it's smart to make double or triple batches.

There are many good ways to thicken a soup. You can use puréed cooked vegetables or beans, bread crumbs, cornmeal, farina, oats, or powdered rice. (Powdered rice is made by finely grinding raw rice kernels in a blender or spice grinder. Use 2 or 3 tablespoons per quart of liquid to thicken a soup.)

Having mastered a few soup recipes, the novice cook can begin to experiment with relative ease -- soup is a forgiving medium. Leftover cooked beans, sauces, grains, sautés, vegetables, and even some salads might be incorporated into a soup. Here's a procedure for making soup out of almost anything. Sauté onions and/or garlic until tender in just enough oil or butter to coat the pan. Add any other vegetables, along with the herbs and spices of your choice. Sauté until tender, then add liquid (water, juice, milk, canned tomatoes, or vegetable stock) and cook until hot. That's it!

Black Bean Soup

10 sun-dried tomatoes (not packed in oil)

1 cup boiling water

1 1/2 cups finely chopped onions

3 garlic doves, minced or pressed

1 jalapeño chile, minced, or 1/4 teaspoon cayenne

2 tablespoons vegetable oil

1 teaspoon ground cumin

1/3 cup water

3 cups undrained canned tomatoes (28-ounce can)

4 cups undrained cooked black beans (two 16-ounce cans)

1/4 cup chopped fresh cilantro

additional water or tomato juice

yogurt or sour cream

In a small bowl, cover the sun-dried tomatoes with the boiling water and set aside.

In a soup pot, sauté the onions, garlic, and chile or cayenne in the oil for about 5 minutes, stirring frequently, until the onions are translucent. Add the cumin, 1/3 cup water, and the juice from the tomatoes. Break up the tomatoes by squeezing them into the soup pot, or chop them coarsely right in the can and add them to the pot. Cover and bring to a boil. Lower the heat and simmer, covered, for 5 minutes. Add the black beans and their liquid, and continue to simmer, stirring occasionally to prevent sticking.

Drain and chop the softened sun-dried tomatoes. Add them to the soup and cook for 5 to 10 minutes longer, until the onions are tender. Stir in the cilantro and remove the soup from the heat. Purée half of the soup in a blender or food processor and return it to the pot. If the soup is too thick, add some water or tomato juice. Reheat gently.

Serve each bowl of soup with a dollop of yogurt or sour cream.

PER 8.OZ, SERVING: 204 CALORIES, 10.8G PROTEIN, 4.1G FAT, 33.6G, CARBOHYDRATE, 337 MG SODIUM. 1 MG CHOLESTEROL.

Broccoli Egg-Lemon Soup

2 cups finely chopped onions

3 garlic doves, minced or pressed

2 tablespoons olive oil

2 1/2 cups finely chopped broccoli florets

1 small red bell pepper, diced

1 tablespoon minced fresh dill (1 teaspoon dried)

1/2 teaspoon salt

1/4 teaspoon ground black pepper

4 cups vegetable stock, or 1 bouillon cube dissolved in 4 cups water

2 large eggs

1/4-1/3 cup fresh lemon juice

1 cup cooked orzo or rice

chopped fresh parsley (optional)

In a soup pot, sauté the onions and garlic in the oil for about 5 minutes, until the onions are translucent. Add the broccoli, bell pepper, dill, salt, and black pepper, and sauté for several minutes, until the broccoli roms bright green. Add 3 cups of the stock and bring the soup to a boil. Reduce the heat and simmer, covered, until the vegetables are tender. Remove the soup from the heat.

In a bowl, whisk together the eggs and 1/4 cup of the lemon juice. Whisk in the remaining cup of stock, and then add about a cup of the hot soup broth. Gradually pour the egg mixture into the soup pot while stirring the soup. Stir in the orzo or rice. Gently reheat the soup, but don't let it boil or it might curdle. Add more salt and lemon juice to taste.

Broccoli Egg-Lemon Soup can be served immediately, but it tastes even better gently reheated after sitting awhile. Garnish with fresh parsley, if desired.

PER 8.OZ SERVING: 149 CALORIES, 4.8G PROTEIN, 6G FAT, 20.1G CARBOHYDRATE, 184 MG SODIUM, 53 MG CHOLESTEROL.

Cantonese Fish And Vegetable Soup

5 dried shiitake mushrooms

1 1/2 cups boiling water

1 large onion, quartered and thinly sliced (about 2 cups)

3 garlic doves, minced or pressed

1 tablespoon grated fresh ginger root

2 tablespoons vegetable oil

1 large carrot, cut into matchsticks

4 cups water

1 1/2 pounds cod fillets, cut into 1-inch chunks

1/4 cup soy sauce
r1 tablespoon dark sesame oil

3 tablespoons cornstarch dissolved in 3 tablespoons cold water

1 red bell pepper, diced

chopped scallions

Place the shiitake mushrooms in a heatproof bowl, cover with the boiling water, and set aside for about 10 minutes.

In a soup pot, sauté the onions, garlic, and ginger in the oil until the onions are translucent. Stir in the carrots. Drain the shiitake, reserving the soaking liquid. Remove and discard the stems, and slice the softened caps. Add the shiitake caps, their soaking liquid, and the 4 cups of water to the pot and cover it. When the broth begins to boil, add the fish and cover the pot again.

In a small bowl, mix together the soy sauce, sesame oil, and dissolved cornstarch. When the soup returns to a boil, stir in the cornstarch mixture and the bell pepper. Simmer for 2 or 3 minutes, until the soup thickens. Serve immediately, topped with scallions.

PER 8.OZ SERVING: 147 CALORIES, 15.2G PROTEIN, 4.5G FAT, 11G CARBOHYDRATE, 400MG SODIUM, 34 MG CHOLESTEROL.

Chilled Moroccan Tomato Soup

2 medium tomatoes, diced

1 stalk celery; minced

1 scallion, finely chopped

1 quart chilled tomato juice

1/4 cup chilled orange juice

1 tablespoon olive oil

1 garlic dove, minced or pressed

1 teaspoon ground cumin

1/2 teaspoon paprika

1/4 teaspoon cinnamon

2-3 tablespoons fresh lemon juice

Tabasco or other hot pepper sauce to taste

In a saucepan or a large refrigerator container, combine the tomatoes, celery, scallions, tomato juice, and orange juice.

In a small skillet on low heat, warm the olive oil. Sauté the garlic, cumin, paprika, and cinnamon for just a minute, being careful not to scorch them. Stir the spice mixture into the soup, and add lemon juice and Tabasco to taste. Serve immediately or refrigerate until ready to serve.

PER 8.OZ SERVING: 71 CALORIES, 1.9G PROTEIN, 2.8G FAT, 12.1G CARBOHYDRATE, 562 MG SODIUM, 0 MG CHOLESTEROL.

Golden Cheddar Cheese Soup

1 cup chopped onions

2 tablespoons vegetable oil

2 medium potatoes, thinly sliced

1 medium carrot, thinly sliced

1 medium yellow summer squash, thinly sliced

1/2 teaspoon ground black pepper (or to taste)
pinch of turmeric

2 cups vegetable stock or water

1 cup buttermilk or milk

1 cup grated sharp cheddar cheese

salt to taste

minced fresh scallions, chives, or parsley

Sauté the onions in the oil for about 5 minutes or until the onions begin to soften. Stir in the potatoes, carrots, squash, black pepper, and turmeric. Add the stock or water and simmer for 15 to 20 minutes, until the vegetables are soft. Stir in the buttermilk or milk and the cheese. Purée the soup in a blender or food processor. Gently reheat. Add salt to taste, and serve topped with minced scallions, chives, or parsley.

PER 8.OZ SERVING: 192 CALORIES, 7G PROTEIN, 9.9G FAT, 19.8G CARBOHYDRATE, 227 MG SODIUM, 18 MG CHOLESTEROL.

Green Jade Soup

4 dried shiitake mushrooms

1 cup boiling water

6 cups vegetable stock, or 2 cubes vegetable bouillon dissolved in 6 cups water

1 1/2 tablespoons grated fresh ginger root

1 1/2 cups thinly sliced carrot rounds

1 1/2 cups thinly sliced leeks or onions

2 cups chopped Chinese cabbage, bok choy, or kale

4 cups firmly packed rinsed, chopped fresh spinach

1 cake tofu, cut into '-inch cubes (3/4 pound)

salt to taste

chopped scallions

several drops dark sesame oil (optional)

Place the shiitake mushrooms in a heatproof bowl, cover with the boiling water, and set aside for about 10 minutes.

Heat the stock or bouillon in a large soup pot. When it comes to a boil, add the ginger, carrots, leeks or onions, and Chinese cabbage or other greens. Lower the heat and simmer for about 10 minutes, until the vegetables are tender.

Drain the shiitake and add the soaking liquid to the soup. Thinly slice the shiitake caps and stir them into the soup along with the spinach and tofu. Cook for 5 minutes. Add salt to taste.

Serve gamished with scallions and sesame oil, if desired.

PER 8.OZ SERVING: 89 CALORIES, 4.7G PROTEIN, 2.6G FAT, 13.1G CARBOHYDRATE, 61 MG SODIUM, 0 MG CHOLESTEROL.

Herbed Green Pea Soup

4 scallions, chopped

2 tablespoons vegetable oil

1 tablespoon fresh thyme (1 teaspoon dried)

2 tablespoons fresh tarragon (2 teaspoons dried)

1 pound frozen green peas (about 3 cups)

1/4 teaspoon nutmeg

1 teaspoon salt

1/2 teaspoon ground black pepper

3 cups hot water

1 cup milk

chopped scallions

croutons (optional)

In a soup pot, sauté the scallions in the oil for a minute. Add the thyme and tarragon, and sauté for another minute. Stir in the peas, nutmeg, salt, pepper, and hot water. Cover and bring to a boil. Boil for 2 minutes, until the peas are tender but still bright green.

Using a slotted spoon, remove about a cup of the peas and set them aside. In a blender or food processor, purée the rest of the soup. Return the puréed soup to the pot, and stir in the milk and the reserved peas. Gently reheat, or chill for about 1 1/2 hours.

Garnish with scallions, and with croutons if you like.

PER 8.OZ SERVING: 118 CALORIES, 4.7G PROTEIN, 5.4G FAT, 13.3G CARBOHYDRATE, 400 MG SODIUM, 4 MG CHOLESTEROL.

Mexican Tomato Lime Soup

3 garlic doves, minced or pressed

2 teaspoons ground cumin

1 tablespoon vegetable oil

6 cups tomato juice (46-ounce can)

2 cups chopped fresh tomatoes

juice of 1 large lime (about 1/4 cup)

3 tablespoons chopped flesh cilantro

Tabasco or other hot pepper sauce to taste

2 cups coarsely crushed tortilla chips

1 cup grated Monterey Jack cheese

cilantro leaves, whole or chopped

In a soup pot on low heat, sauté the garlic and cumin in the oil for a minute. Be careful not to brown the garlic. Stir in the tomato juice, fresh tomatoes, lime juice, and cilantro. Bring to a simmer and continue to cook for several minutes. Add Tabasco to taste.

Place the tortilla chips in large, shallow soup bowls, and ladle the soup over them. Top with the grated cheese and cilantro.

PER 8.OZ SERVING: 225 CALORIES, 6.2G PROTEIN, 10.9G FAT, 25.9G CARBOHYDRATE, 672 MG SODIUM, 10 MG CHOLESTEROL.

VARIATION: This soup is also delicious chilled. Sauté the garlic and cumin as described. Add the tomato juice, tomatoes, lime juice, cilantro, and Tabasco, and refrigerate for about 1 1/2 hours or until ready to serve. Omit the tortilla chips and cheese and top with cubes of fresh avocado.

Miso Soup

4 dried shiitake mushrooms

1 1/2 cups boiling water

2 medium carrots, sliced diagonally into 1/4-inch-thick rounds (about 1 cup)

4 cups vegetable stock or water

1 1/2 cups shredded greens, such as bok choy; endive, Chinese cabbage, or spinach

2 tablespoons red miso (see page 336)

2 tablespoons light miso

1 cake tofu

chopped scallions

crumbled toasted nori (see page 337) (optional)

Place the shiitake mushrooms in a heatproof bowl, cover with the boiling water, and set aside for about 10 minutes.

In a soup pot, cover the carrots with 3 1/2 cups of the stock or water and bring to a boil. Lower the heat and simmer for about 10 minutes, until the carrots are crisp-tender.

Drain the shiitake and add their soaking liquid to the carrots and stock. Slice the shiitake caps into thin strips and add them to the soup. Stir in the greens and continue to simmer for about 5 minutes, until they are just tender or wilted.

In a small bowl, blend both misos with the remaining 1/2 cup of stock. Cut the tofu into 1/2-inch cubes. Stir the miso mixture into the soup, add the tofu, and heat gently. Be careful not to let the soup boil.

Garnish the soup with scallions, and with nod flakes if you wish.

PER 8.OZ SERVING: 90 CALORIES, 5.5G PROTEIN, 3.2G FAT, 11.3G CARBOHYDRATE, 164 MG SODIUM, 0 MG CHOLESTEROL.

Noodles With Mirin

8 ounces noodles (somen, linguini, or whole wheat spaghetti)

1/2 cup mirin

2 cups water

1 1/2 tablespoons vegetable bouillon powder (1' cubes)

1/2 cup soy sauce

2/3 cup fresh or frozen snow peas or green peas

2 teaspoons powdered wasabi mixed with 2 teaspoons water (see page 344)

chopped scallions

Bring a large covered pot of water to a rapid boil, and add the pasta.

While the pasta cooks, bring the mirin, 2 cups of water, bouillon powder, and soy sauce to a simmer in a small saucepan. Add the peas and cook briefly, until they are tender but still bright green. Stir in the wasabi paste.

When the pasta is al dente, drain it and transfer it to a serving bowl. Pour the peas and sauce over the pasta, and toss well.

Top with chopped scallions and serve warm, at room temperature, or chilled. (To serve at room temperature, allow the finished dish to sit for 15 to 20 minutes. To serve chilled, refrigerate for at least an hour.)

PER 8.OZ SERVING: 173 CALORIES, 6.6G PROTEIN, 1.6G FAT, 29.7G CARBOHYDRATE, 994 MG SODIUM, 33 MG CHOLESTEROL.

North African Cauliflower Soup

2 1/2 cups chopped onions

2 tablespoons vegetable oil

2 potatoes (about 2 cups diced)

1 medium head cauliflower (about 5 cups chopped)

2 teaspoons ground cumin

1 1/2 teaspoons ground fennel

4 cups hot water

1 tablespoon vegetable bouillon powder or 1 bouillon cube (optional)

2 tablespoons fresh lemon juice

salt and ground black pepper to taste

chopped fresh tomatoes

chopped chives or scallions

In a soup pot on medium heat, sauté the onions in the oil for 5 to 10 minutes, until translucent. While the onions saute, dice the potatoes and chop the cauliflower.

Stir the cumin, fennel, and potatoes into the pot, and cook for a minute. Then add the hot water. Cover, turn up the heat, and bring to a boil. Add the cauliflower and optional bouillon, and return to a boil. Then lower the heat and simmer, covered, for about 10 minutes, until the vegetables are tender.

In a blender or food processor, purée the vegetables and broth until smooth. Add the lemon juice, and salt and pepper. Reheat the soup if necessary; taking care not to scorch it.

Serve garnished with the chopped tomatoes and chives or scallions.

PER 8.OZ SERVING: 92 CALORIES, 2.5G PROTEIN, 3.2G FAT, 14.5G CARBOHYDRATE, 272 MG SODIUM, 0 MG CHOLESTEROL.

Portuguese White Bean Soup

1 cup chopped onions

1 garlic dove, minced or pressed

2 tablespoons olive oil

1 medium red or yellow bell pepper

1 bay leaf

pinch of salt

1/2 teaspoon ground fennel

1 medium potato

2 tablespoons dry sherry

1 tablespoon fresh lemon juice

2 cups vegetable stock or water

2 cups undrained canned white beans (16-ounce can)
ground black pepper to taste

chopped fresh parsley

In a soup pot, sauté the onions and garlic in the olive oil, stirring often, for about 5 minutes or until the onions soften. While the onions sauté, chop the bell pepper. Add the bay leaf, salt, fennel, and bell peppers to the pot, and continue to cook for about 5 minutes, stirring regularly.

Cube the potato and add to the pot along with the sherry, lemon juice, and stock or water. Cover and simmer for 10 to 15 minutes, until the potatoes are tender. Stir in the beans and gently reheat. Add black pepper to taste.

Garnish with parsley and serve immediately.

PER 8.OZ SERVING: 176 CALORIES, 6.6G PROTEIN, 5.1G FAT, 26.5G CARBOHYDRATE, 104 MG SODIUM, 0 MG CHOLESTEROL.

Pumpkin and Porcini Soup

1/2 cup broken pieces dried porcini mushrooms (about 3/4 ounce)

2 cups boiling water

2 large onions, minced (about 3 cups)

2 tablespoons vegetable oil, olive oil, or butter

2 garlic doves, minced or pressed

2 cups chopped fresh mushrooms

1 teaspoon fresh thyme (1/2 teaspoon dried)

1 1/2 tablespoons fresh sage (2 teaspoons dried)

dash of nutmeg

1/4 cup Marsala or dry sherry

1 tablespoon soy sauce

1 cup unsweetened apple juice and 1 cup water, or 2 cups vegetable stock

4 cups puréed cooked pumpkin (29-ounce can)

salt and ground black pepper to taste

1 cup milk or half-and-half (optional)

Break up any large pieces of porcini. Place the porcini in a heatproof bowl, cover with the boiling water, and set aside to soak.

In a soup pot on medium heat, sauté the onions in the oil for 5 to 10 minutes, until softened. Add the garlic, fresh mushrooms, thyme, and sage, and sauté until the mushrooms are soft, about 5 to 10 minutes. Stir in the nutmeg, Marsala or sherry; and soy sauce. Acid the apple juice and water, or vegetable stock, and heat almost to a boil. Stir in the pumpkin.

Remove the porcini from the soaking water with a slotted spoon and add them to the soup. Pour the soaking water through a coffee filter or a paper towel into another bowl to remove any grit, and add it to the soup. Add salt and pepper to taste. If you prefer a creamier soup, add the milk or half-and-half. Serve hot.

PER 8.OZ SERVING: 90 CALORIES, 1.9G PROTEIN, 3G FAT, 14.9G CARBOHYDRATE, 144 MG SODIUM, 0 MG CHOLESTEROL.

Red Lentil Soup

1 1/2 cups red lentils

6 cups water

3 bay leaves

4 garlic doves, chopped

2 slices fresh ginger root, each about the size of a quarter

2 medium carrots (1 cup grated)

1 cup canned tomatoes, or 1 medium flesh tomato, chopped (undrained)

1 small red or green bell pepper (1/2 cup freely chopped)

1 1/2 cups chopped onions

2 tablespoons olive oil

1 1/2 teaspoons ground cumin

1 1/2 teaspoons ground coriander

pinch of cayenne

2 tablespoons fresh lemon juice

salt and ground black pepper m taste

Sort and rinse the lentils. Put them into a soup pot with the water, bay leaves, garlic, and ginger. Cover and place on high heat.

Prepare the carrots, tomatoes, and bell peppers, and add them to the pot. Bring to a boil, stir, reduce the heat, and simmer, covered, for 15 to 20 minutes, until the lentils are tender.

While the vegetables simmer, sauté the onions on medium heat in the olive oil in a heavy skillet for about 10 minutes or until browned. Add the cumin, coriander, and cayenne, and sauté for another minute, stirring to prevent sticking. Remove from the heat. When the lentils are tender, remove the bay leaves, and ginger from the soup pot. Stir in the sautéed onions and the lemon juice. Add salt and pepper to taste.

PER 8.OZ SERVING: 82 CALORIES, 3.3G PROTEIN, 3.2G FAT, 11.2G CARBOHYDRATE, 74 MG SODIUM, 0 MG CHOLESTEROL.

Shrimp Bisque

1 pound fresh or frozen small shelled shrimp

1 cup finely diced onions

1 cup shredded peeled apple

2 tablespoons butter or vegetable oil

1 rounded tablespoon unbleached white flour

1 1/2 cups water or vegetable stock

1 teaspoon fresh lemon juice

12-inch-long piece lemon peel

1/8-1/4 teaspoon curry powder

1 teaspoon chopped fresh dill (1/2 teaspoon dried)

1/4 teaspoon salt

1/4 teaspoon ground white pepper

2 tablespoons dry white wine

1 cup half-and-half

thin lemon slices

Rinse the shrimp and set them aside.

In a covered saucepan, sauté the onions and apples in the butter or oil for about 10 minutes, until the onions are translucent. Sprinkle in the flour and cook, stirring, for a minute or two. Then stir in the water or stock, lemon juice, lemon peel, curry powder, dill, salt, white pepper, and wine. Simmer, covered, for about 5 minutes, until the mixture thickens slightly Add the shrimp and the half-and-half, and simmer gently just until the shrimp turn pink. Be careful not to overcook the shrimp or they will become tough.

Remove the lemon peel. In a blender or food processor, purée about one third of the soup and then return it to the pot. Serve immediately, garnished with thin slices of lemon.

PER 8.OZ SERVING: 191 CALORIES, 17.7G. PROTEIN, 9.2G FAT, 11.2G CARBOHYDRATE, 323 MG SODIUM, 172 MG CHOLESTEROL.

Simple Garlic Broth

8 cups vegetable stock, or 8 cups water and 2 cubes vegetable bouillon

3 tablespoons minced garlic (1 large or 2 small heads)

2 tablespoons olive oil

1/2 teaspoon paprika

1 sprig fresh sage

1 sprig fresh thyme

several sprigs fresh parsley

salt and ground black pepper to taste

In a covered pot, bring the stock or water to a boil. In a soup pot on Iow heat, gently sauté the garlic in the olive oil until golden, taking care not to let it brown. Add the boiling stock, or the boiling water and the bouillon cubes. Stir in the paprika, Tie the sage, thyme, and parsley into a little bundle with string, and add the "bouquet" to the pot. Bring the broth to a boil and simmer for 10 to 15 minutes, or up to 30 minutes for a more intense flavor. Remove the bouquet and season with salt and pepper.

VARIATIONS

GARLIC BROTH WITH PASTA AND PEAS: Add pastina or other tiny pasta and lots of fresh or frozen green peas to the garlic broth. Serve topped with Parmesan cheese.

SAFFRON GARLIC SOUP: Add a generous pinch of saffron to the simmering broth. For a delicious traditional Mediterranean meal, place toast or croutons and a fried or poached egg in each serving bowl, and ladle some saffron garlic broth over them. Sprinkle with grated cheese, if desired.

VEGETABLE SOUP: Add about 2 cups of shredded vegetables -- such as carrots, green beans, zucchini, kale, turnips, or sweet potatoes -- to the simmering broth and cook until the vegetables are tender but still brightly colored. Stir in about 2 cups of cooked orzo (see page 149) or other small pasta and serve topped with grated cheese.

POTATO AND PEPPER SOUP: Cook about a cup each of cubed potatoes and diced red bell peppers in the simmering broth until tender. Just before serving, add a cup of chopped fresh greens, such as spinach, chard, or kale, and cook until the greens wilt. Serve topped with grated feta or other cheese.

Spanish Potato Onion Soup

4 medium onions, halved and thinly sliced (about 4 cups)

2 tablespoons olive oil

4 cups water

2 or 3 medium potatoes (about 4 cups sliced)

2 teaspoons paprika

1 teaspoon fresh thyme (1/2 teaspoon dried)

2 large bay leaves

cup dry sherry

1 teaspoon salt

1/4 teaspoon ground black pepper

pinch of saffron

sprigs of fresh parsley

strips of pimiento

dash of Tabasco or other hot pepper sauce, or pinch of cayenne (optional)

In a soup pot on medium heat, sauté the onions in the oil, stirring occasionally to prevent sticking. While they sauté, bring the water to a boil in a separate pan. Cut the potatoes in half lengthwise, and then slice each half crosswise into 1/4-inch-thick slices. Keeping the slices together, cut them in half lengthwise again to form wedge-shaped pieces.

When the onions are translucent, add the paprika, thyme, and bay leaves. Sauté for a minute. Pour the boiling water into the onion mixture and add the potatoes, sherry; salt, and pepper. Return to a boil. Then lower the heat and simmer, covered, for about 10 minutes. Crumble in the saffron and continue to cook until the potatoes are tender. Remove the bay leaves.

Garnish each bowl of soup with a sprig of parsley and a strip of pimiento, and add a dash of Tabasco or cayenne if you wish.

PER 8.OZ SERVING: 113 CALORIES, 1.8G PROTEIN, 4.3G FAT, 16.7G CARBOHYDRATE, 332 MG SODIUM, 0 MG CHOLESTEROL.

Sweet Peppers Soup

2 cups chopped onions

1 tablespoon butter or vegetable oil

6 cups chopped red and green bell peppers (about 6 peppers)

2 cups water or vegetable stock

1 cup sour cream

1/3 cup chopped fresh dill

2 tablespoons fresh lemon juice

salt and ground black pepper to taste

seasoned croutons (optional)

In a covered soup pot, sauté the onions on medium heat in the butter or oil for about 3 minutes, until barely softened. Add the bell peppers and cook, covered, until just soft, stirring occasionally. In a blender or food processor, whirl the cooked onions and peppers with the water or stock, sour cream, dill, and lemon juice. Don't overprocess; small pieces of peppers should remain. Return the soup to the pot and gently reheat, adding salt and pepper to taste. Serve topped with croutons, if you wish.

PER 8.OZ SERVING: 116 CALORIES, 2.6G PROTEIN, 6.9G FAT, 13.4G CARBOHYDRATE, 99 MG SODIUM, 0 MG CHOLESTEROL.

MEXICAN VARIATION: Omit the dill and croutons. Sauté 1 teaspoon of ground cumin, 1 teaspoon of ground coriander, and 1/4 teaspoon of cayenne with the onions and peppers. Serve topped with chopped fresh cilantro and crumbled tortilla chips.

Tomato Garlic Soup With Tortellini

6 cups Simple Garlic Broth (see page 38)

2 cups undrained canned tomatoes, or 4 medium flesh tomatoes (about 3 cups chopped)

9 ounces fresh or frozen cheese-filled tortellini

grated Pecorino or Parmesan cheese

chopped fresh parsley

In a saucepan, bring the garlic broth to a simmer. While the broth heats, chop the tomatoes. Add the tomatoes to the broth, return it to a boil, and simmer for 10 to 15 minutes.

In a separate pot, cook the tortellini in boiling water until al dente, 4 or 5 minutes. Drain.

When ready to serve, place the tortellini in individual serving bowls and ladle the soup over them. Serve topped with grated cheese and chopped parsley.

PER 8.OZ SERVING: 193 CALORIES, 8.1G PROTEIN, 8.9G FAT, 21G CARBOHYDRATE, 304 MG SODIUM, 2 MG CHOLESTEROL.

VARIATION: Omit the tortellini. Add chopped greens -- such as endive, chard, escarole, spinach, kale, or watercress -- to the broth and simmer for 2 to 3 minutes, until wilted.

Copyright © 1994 by Vegetable Kingdom, Inc.