Healthy Recipes -Soups

Butternut Squash Soup

By Pamela Wells, MA, RDN, CSO

This comforting winter soup is rich and creamy without any actual cream. This version is mildly spiced for those who are sensitive to spicy flavors. If you prefer a spicier soup, omit the cumin, cinnamon, and allspice and increase the curry powder to 1 heaping teaspoon.

Butternut squash is a nutrient powerhouse and an excellent source of vitamins A, C, and E. It is rich in beta-carotene, a powerful antioxidant which gives the squash its vibrant orange hue. Butternut squash is also high in fiber to support digestive health.

Ingredients

2 tbsp olive oil

1 tbsp butter

2 onions, peeled and chopped

2 bay leaves

Sea salt and freshly ground black pepper to taste

About 1 liter chicken or vegetable stock

½ tsp mild curry powder

½ tsp cinnamon

¼ tsp cumin

⅛ tsp allspice

1 butternut squash, peeled and cut into small pieces (or about 3 cups of pre-cut butternut squash)

Method

Heat the olive oil and butter in a dutch oven or stock pot. Add the onions, bay leaves and a generous pinch of salt and pepper. Stir well, then cover and cook over low heat for 5-7 minutes until the onions begin to soften.
Add the curry powder, cinnamon, cumin, and allspice to the onions and stir for another minute. Add in the squash and drizzle with a little more oil to prevent the squash from browning too quickly, if needed. Cook for about 10 minutes over medium heat, stirring occasionally, until the squash is tender and lightly caramelized.
Pour in just enough chicken or vegetable stock to cover the vegetables and gently simmer for another 5-10 minutes.
Discard the bay leaves. Set the soup aside to let it cool slightly.
Purée the cooled soup in a food processor or high-powered blender in batches until smooth. Return the soup to the pot to re-warm. Taste and adjust the seasoning as needed. Ladle the soup into bowls and serve.

Adapted from Gordan Ramsay’s “Lightly Spiced Butternut Squash Soup”

Winter Lentil Soup

Yield: ~6 servings

As the days get chillier and shorter, treat yourself to a bowl of this hearty, nutritious Winter Lentil Soup. Lentils provide fiber, folate and protein; kale is packed with vitamins, calcium and phytochemicals; and sweet potatoes are a great source of beta-carotene (vitamin A).

Ingredients

bowl of lentil soup on a wooden background

4 leeks, white and light green parts only

1 bunch kale

1 tablespoon olive oil

1 28-ounce can/box whole tomatoes, drained

6 cups water

2 sweet potatoes, peeled and cut into a ½-inch dice

1 cup brown lentils

1 tablespoon fresh thyme leaves

2 teaspoons kosher salt

¼ teaspoon black pepper

12 fresh basil leaves (optional)

¼ cup (1-ounce) grated Parmesan (optional)

Method

Slice each leek in half lengthwise, and then slice each half into ¼-inch-thick half-moons (about 2 cups). Place in a large bowl of cold water and swish to remove any grit. Drain and pat dry.
Remove the stems from kale. Stack leaves on top of one another and slice crosswise into ½-inch-wide strips; you’ll need 3 cups.
Heat oil in a saucepan over medium heat. Add leeks and cook for 3 minutes. Add tomatoes and cook, breaking them up with a spoon, for 5 minutes. Add water and bring to a boil. Stir in kale, sweet potatoes, lentils, thyme, salt, pepper, and basil (if using). Simmer until lentils are tender, about 30 to 45 minutes.
Spoon the soup into individual bowls. Sprinkle with parmesan cheese (if using).

Adapted from Real Simple Magazine recipe

Chicken and Vegetable Soup

Leeks and fennel are great sources of polyphenols. Leeks are a particularly great source of the polyphenol kaempferol, and fennel contains rosmarinic acid, chlorogenic acid, quercetin, and apigenin. Polyphenol antioxidants are potent anti-inflammatory agents that have powerful effects on your health.

Ingredients

2 ½ - 3 pounds chicken breasts, skin-on, bone-in

Olive oil

Kosher salt and freshly ground black pepper

3 tablespoons unsalted butter or ghee

5 cups chopped leeks, white and light green parts (3 leeks)*

4 cups chopped fennel, tops and cores removed (3 bulbs)

1 cup chopped onion (1 large)

3 cups diced carrots (5 medium)

1 tablespoon minced garlic (3 cloves)

1 tablespoon chopped fresh tarragon leaves

¼ cup all-purpose flour

7 cups chicken stock, preferably homemade

1 (2-by-3-inch) piece of Italian Parmesan cheese rind

1 (10-ounce) box frozen organic peas

¼ cup minced fresh parsley

* To prep the leeks, cut off the dark green leaves at a 45-degree angle and discard. Chop the white and light green parts, wash well in a bowl of water and spin dry in a salad spinner. Wet leeks will steam rather than sauté.

Method

Preheat the oven to 350˚ F.
Place the chicken on a sheet pan skin-side up, rub the skin with olive oil and season generously with salt and pepper. Roast for 35 minutes, until a thermometer registers 130˚ F to 140˚ F. Set aside until cool enough to handle. Remove and discard the skin and bones and cut the chicken into 1-inch pieces. Set aside.
Meanwhile, melt the butter or ghee in a medium heavy-bottomed pot or Dutch oven, over medium heat. Add the leeks, fennel, onions, and carrots and sauté over medium-high heat for 15 minutes, stirring occasionally, until the onions are tender but not browned.
Stir in the garlic and tarragon and cook for one minute. Sprinkle on the flour and cook, stirring constantly, for 2 minutes.
Add the chicken stock, 4 teaspoons salt, 1 ½ teaspoons pepper and the Parmesan rind. Bring to a boil, lower the heat and simmer, partially covered, for 20 minutes.
Add the chicken and peas and simmer uncovered for 5 minutes.
Remove from heat. Remove the Parmesan rind and add the parsley.
Serve and enjoy!

Adapted from Ina Garten

Caramelized Beet and Sweet Onion Soup

Ingredients

1 ½ tablespoons extra-virgin olive oil

2 large sweet onions, very thinly sliced

1 large beet, peeled and cut into ¼ inch cubes

2 large garlic cloves, minced

2 teaspoons fresh thyme leaves, minced

4 cups regular or low sodium vegetable or chicken broth

1 tablespoon red wine vinegar

¾ teaspoon salt, or to taste

¾ teaspoon freshly ground black pepper, or to taste

Method

1. Heat oil in a Dutch oven or large pot over medium heat. Add onions and beets and cook about 10 minutes, stirring occasionally until onions become slightly soft.

2. Increase heat to medium-high and cook another 15 minutes, stirring occasionally until onions are fully softened, caramelized and darker.

3. Add garlic and thyme and sauté for about 1 minute until aromatic. Add broth, vinegar, salt and pepper.

4. Increase heat to high and bring to boil. Reduce heat to medium-low and simmer, partially covered, until beets are fully cooked and soft, about 20 minutes or so.

5. Ladle soup into bowls and enjoy!

Offered by RTCC Oncology Nutrition Team; adapted from foodandnutrition.org

Winter Minestrone

Ingredients

2 tablespoons olive oil

1½ cups chopped yellow onions

2 cups (½-inch) diced carrots (3 carrots)

2 cups (½-inch) diced celery (3 stalks)

2½ cups (½-inch) diced peeled butternut squash

1½ tablespoons minced garlic (4 cloves)

2 teaspoons chopped fresh thyme leaves

26 ounces canned or boxed chopped tomatoes, such as Pomi

6 to 8 cups chicken stock

1 bay leaf

Kosher salt and freshly ground black pepper

1 (15-ounce) can cannellini beans, drained and rinsed

1 cups small pasta, such as tubetti

8 to 10 ounces fresh baby spinach leaves

1/2 cup good dry white wine

2 tablespoons store-bought pesto

Freshly grated Parmesan cheese, for serving

Method

Heat 2 tablespoons of olive oil over medium heat in a large, heavy pot or Dutch oven. Add the onions, carrots, celery, squash, garlic, and thyme and cook over medium heat, stirring occasionally, for 8 to 10 minutes, until the vegetables begin to soften.
Add the tomatoes, 6 cups of the chicken stock, the bay leaf, 1 tablespoon salt, and 1-1/2 teaspoons pepper to the pot. Bring to a boil, then lower the heat and simmer uncovered for 30 minutes, until the vegetables are tender.
Discard the bay leaf. Add the beans and pasta and heat through, about 8 minutes until the pasta is cooked. The soup should be quite thick but if it’s too thick, add more chicken stock. Just before serving, add the spinach, and toss with 2 big spoons (like tossing a salad). Cook just until the leaves are wilted. Stir in the white wine and pesto. Depending on the saltiness of the chicken stock, add another teaspoon or two of salt to taste. Serve large shallow bowls of soup. Sprinkle it with Parmesan cheese and serve hot.

Adapted from Ina Garten on barefootcontessa.com

By Rebecca Colvin, MPH, RDN, CSO

Corn Tomato Chowder

Enjoy this corn chowder using the end of summer’s bounty of vegetables. Traditional corn chowder contains cow’s milk, but plant-based milk is also good.

Ingredients

2-3 tablespoons olive or avocado oil

½ large onion, diced (1 cup)
1 red or green bell pepper (or combination), diced
1 spicy pepper (optional), diced
2 cloves garlic, minced
1 large tomato, chopped (1 cup)
1 cup corn (fresh or frozen)
2 cups vegetable broth
4 small red or Yukon Gold potatoes (1 cup), diced
Milk – choose whole or 2% milk, regular or light coconut milk, almond milk or other plant-based milk

Optional Ingredients

cabbage
zucchini
green onions for taste and garnish

Method

Heat oil in a large saucepan and sauté the onion for 2 minutes. Add the bell pepper, hot pepper and garlic and sauté until onions are translucent. Toss in tomatoes and potatoes and cook on medium heat for about 5 minutes. Add corn and broth and cook another 5-10 minutes until potatoes are tender. Stir in milk. The soup may thicken slightly.
Use a blender or Immersion blender to puree the soup if you like a creamy texture.
Garnish with green onions, additional tomato pieces, sprouts, etc.

Roasted Tomato Basil Soup

Ingredients

3 pounds ripe plum tomatoes, cut in half lengthwise

1/4 cup plus 1 tablespoon olive oil
1 tablespoon salt
1 1/2 teaspoons freshly ground black pepper
2 cups chopped yellow onions (2 onions)
6 garlic cloves, minced
2 tablespoons unsalted butter
1/4 teaspoon crushed red pepper flakes
1 (28-ounce) canned plum tomatoes, with their juice
4 cups fresh basil leaves, packed
1 teaspoon fresh thyme leaves
1 quart chicken stock or water

Method

Preheat the oven to 400 degrees F. Toss together the tomatoes, ¼ cup olive oil, salt, and pepper. Spread the tomatoes in 1 layer on a baking sheet and roast for 45 minutes.
In an 8-quart stockpot over medium heat, sauté the onions and garlic with 1 tablespoon of olive oil, the butter, and red pepper flakes for 10 minutes, until the onions start to brown. Add the canned tomatoes, basil, thyme, and chicken stock. Add the oven-roasted tomatoes, including the liquid on the baking sheet. Bring to a boil and simmer uncovered for 40 minutes. Pass through a food mill fitted with the coarsest blade. Taste for seasonings. Serve hot or cold.

Adapted from Ina Garten

Wild Rice & Vegetable Soup

Bowl of wild rice soup

Wild rice is considered a whole grain, making this soup rich in fiber. Fiber is necessary for a healthy gut microbiome, keeps you fuller for longer and can help keep cholesterol within a normal range. Wild rice is also full of manganese, a mineral our body uses to protect our cells from becoming damaged; it is also important for bone health and metabolism.

Adapted from the Fab Four Cookbook. Serves 5-6.

Ingredients

½ large onion, diced

2 stalks celery, diced

2 carrots, sliced

½ cup red bell pepper, chopped

2 tsp garlic, fresh, minced

1 cup mushrooms, sliced

1 cup green beans*, cut into 1” pieces

1 tsp basil, dry

1/2 tsp oregano, dry

1/2 tsp smoked paprika

Black pepper, freshly ground, to taste

1 cup tomatoes, diced, salt-free

3 cups vegetable broth, low sodium

1/2 cup wild rice, uncooked

1 can white beans, drained and rinsed

1.5 cup spinach, chopped*

*frozen or canned (low sodium, drained and rinsed) may be substituted.

Method

1. In a large saucepan, sauté onion and celery over medium heat for 5–7 minutes until lightly browned.

2. Add carrots and bell pepper and cook for 3 minutes. Add garlic and cook for 1 minute.

3. Add mushrooms, green beans (if using fresh), basil, oregano, paprika, and black pepper. Stir well and cook 3–4 minutes. (If using canned or frozen green beans, add them during Step 5 and cook for 5 minutes).

4. Add tomatoes, broth and wild rice. Bring to a boil then cover and simmer for 45 minutes.

5. Remove cover. Add white beans and spinach.

Escarole and White Bean Soup Recipe

Escarole is a broad-leaved green vegetable that is a member of the chicory family, along with Belgian endive and radicchio to name a few. It tends to have a slightly bitter flavor but when added to a soup or salad, the bitterness is toned down by cooking the soup or by adding fat (like olive oil), salt or something sour (like a lemon) to a salad. Escarole has a decent amount of vitamin A, vitamin K, iron and fiber. It is also loaded with antioxidants such as carotenoids which can combat against a variety of chronic diseases.

Ingredients:

1 ½ cups dried cannellini, great northern, baby lima, or other small white beans
2 quarts water
2 fresh bay leaves, or 3 dried
½ cup extra-virgin olive oil
Salt to taste
6 cups (approximately 1 head) coarsely shredded escarole leaves (preferably the tough outer leaves), washed and drained
8 cloves of garlic, peeled and cut in half
4 to 6 whole dried peperoncinis (hot red peppers)

Directions:

Cold-soak the beans in advance: Place them in a 2 to 3 quart container and pour in enough cold water to cover them by at least 4 inches. Let soak in a cool place at least 8 hours or up to 24 hours. Drain thoroughly.
Drain and transfer beans to a large stockpot. Pour in the 2 quarts water, toss in the bay leaves, and bring to a boil. Adjust the heat to maintain a simmer, pour in half of the olive oil, and cook until the beans are tender and only an inch of liquid remains, 1 to 1½ hours. Season the beans to taste with salt, then stir in the escarole, and cook, stirring occasionally, until the escarole is quite tender, about 15 minutes.
Remove the pot from the heat. Heat the remaining olive oil in a small skillet over medium heat. Add the garlic and peppers, and cook, shaking the pan, until the peppers change color, about 1 minute or less. Remove from the heat, and carefully— it will sputter quite a bit— pour one ladleful of soup into the skillet. Swirl the pan to blend everything, and then stir the panful of seasoned soup back into the large pot. Check the seasoning, and let the soup rest off the heat, covered, 10 to 15 minutes.

Submitted by Oncology Nutrition Program Nutritionists, Ridley-Tree Cancer Center

Hearty & Healthy Chili

Level of Difficulty: Medium

Ingredients

1 pound ground meat** (beef, pork or turkey or combination)
1 medium onion, chopped (about 1 cup)
1 garlic clove, minced
2 tablespoons chili powder
2 teaspoons ground cumin
1 cup chopped carrots
1 green pepper, chopped (about ½ cup; and/or red pepper)
1 small jalapeno, minced
1 28oz can tomatoes (or 3 cups fresh tomatoes, chopped)
2 tablespoons cornmeal
1-15oz can pinto or black beans (or 1 ½ cups home-cooked beans)
Salt and pepper to taste

Method

In a large pot, cook meat over medium heat using a spoon to break into small pieces and stir; cook until meat starts to turn pink.
Add onions and sauté for about 5 minutes, turning to prevent browning. Mix in seasonings and stir.
Toss in carrots and peppers and cook 5 minutes mixing frequently.
Add tomatoes and cornmeal, bring to a boil; cook for 5 more mins.
Lower heat and simmer for about 1 to 1 1/2 hour.
Stir in beans and heat for 3-5 minutes.

You can add flavor by serving with minced cilantro, additional chopped raw onion, grated cheese or sour cream.

Lower Calorie Version

1 cup chopped celery
1 cup sliced mushrooms
Additional cup of peppers

Following the same recipe, toss in these extra vegetables with the carrots and peppers. You might need additional cornmeal or tomato paste to thicken to your preference.

**Vegetarian Version

You can substitute 16 ounces tempeh in place of meat, but you may need to add 1 cup of cooked quinoa or bulgur (stirred in at the end) for a more satisfying meal.

Carrot and Cashew Soup

Prep Time: 10-15 minutes
Cook Time: 20-25 minutes (Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Ingredients

2 lbs carrots, peeled and roughly chopped
4 cups stock, broth or water
1 ½ teaspoon salt
1 medium potato, scrubbed and roughly chopped
3-4 tablespoons butter or olive oil
1 cup onion, chopped
1-2 cloves garlic, crushed
1 teaspoon ginger, grated
1 cup cashews, chopped

Method

Place carrots, liquid, salt and potato into a soup pot and bring to a boil. Cover and simmer it for 12 to 15 minutes. Let it cool to room temperature.
Saute the onion, garlic and nuts with a pinch of salt in the butter until the onions are clear. Stir in the ginger and cook for another minute.
Puree everything together in a blender until smooth and reheat until warm. Adjust seasonings.

Chicken and Barley Soup

Prep Time: 15 minutes
Cook Time: 60-75 minutes (Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Ingredients

1 medium onion, chopped
2 garlic cloves, minced
6 carrots (4 cups), cleaned and sliced
2 ribs celery (1 cup), sliced
4 Tbl butter
12 cups chicken broth
½ tsp thyme
½ tsp pepper
1 cup pearl barley
1 bay leaf
½ tsp ground cumin
½ tsp nutmeg
4+ chicken, cooked and cubed
Salt to taste
4 Tbl fresh parsley, finely chopped

Garnish: fresh parsley, chopped

Method

In a large stock pot, sauté the onions, garlic, carrots, and celery in the butter.
Add the chicken broth, thyme, pepper, barley, bay leaf, cumin and nutmeg. Bring the soup to a simmer and cook until the barley is tender, about 45 to 50 minutes.
Add the chicken and simmer gently for 5 more minutes, stirring occasionally. Taste for salt and pepper. Add the parsley last and serve. Garnish with chopped fresh parsley.

Note: This recipe serves 16 but can be halved to serve 8. Feel free to substitute the barley for another starch such as rice or pasta. However, unlike the barley, it is best to cook the pasta or rice separately and add to the soup upon serving.

Hearty Beef Stew

Prep Time: 15 min
Cook Time: 60 min (Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Makes 4 servings

Ingredients

2 teaspoons olive oil
1 pound boneless round steak or stew meat (see above) cut into 1-inch pieces
1 medium-sized onion, coarsely chopped (about 1 cup)
16 medium-sized mushrooms, quartered (8 ounces)
1 large carrot, sliced diagonally into chunks
2 stalks celery, sliced
2 garlic cloves, minced
1 24-ounce can of tomatoes (preferably no-salt added), with the liquid
½ to 1 cup water or beef broth½ cup wine or beef broth
½ teaspoon dried or 1 teaspoon fresh thyme
2 tablespoons red wine vinegar
Freshly ground black pepper, salt or salt substitute
¼ cup chopped fresh parsley

Method

Heat oil in a large heavy pot over medium-high heat. Add meat and cook about 5 minutes, browning well on all sides. Remove meat from pan.
Add onion to the pan and sauté for about 2 minutes, then add mushrooms, carrots, celery and garlic. Cook another 5 minutes, stirring occasionally.
Return the beef to the pan. Stir in the tomatoes, ½ cup water, wine and thyme. Bring to a boil. Reduce heat, cover and simmer for about 45—60 minutes or until the beef is tender.
Stir in the vinegar and add more water, if needed. Garnish stew with chopped parsley

(Optional) Add in your favorite vegetables!

Nutrition at a Glance (per serving)

Calories: 230
Total fat: 7g
Saturated fat: 2g
Total carbohydrate: 14g
Dietary fiber: 3g
Protein: 29g

Homemade Chicken Stock

Prep Time: 10 min
Cook Time: 3-5 hours (Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Makes 10 to 12 cups

Ingredients

2 large onions, quartered
2 medium carrots, quartered
2 stalks celery with leaves, quartered
10 sprigs parsley
4 sprigs fresh or 2 teaspoons dried thyme
1 bay leaf
5 pounds chicken bones, wings, backs, legs or a mixture, trimmed of excess fat
Lemon juice (optional)

Method

In a large stockpot, combine the onions, carrots and celery. Add the herbs and the chicken parts and bones. Add enough cold water to cover the chicken by 2 to 3 inches. Bring to a boil over medium heat, then quickly lower the heat so the stock simmers very gently. Simmer uncovered for 3 to 5 hours to reduce the stock and concentrate the flavor. With a ladle, skim the surface of any foam, scum or fat, when necessary.
Strain into a large bowl or several small bowls. Cool the liquid to room temperature before refrigerating. The smaller bowls will cool quicker, or you can cool larger containers of stock more quickly in an ice-water bath in the sink. Refrigerate the cooled stock.
The next day, remove the layer of solidified fat that covers the broth. Homemade broth will keep for about three days in the refrigerator or in the freezer for up three months. Freezer-safe plastic storage bags allow you to store broth in user-friendly portions and conserve space. You can freeze the stock in ice-cube trays or muffin pans, then remove from the trays and store in plastic freezer bags. The optional lemon juice adds extra flavor and can be added at any time.

Chicken stock and broth are commonly used by professional chefs in many recipes to add flavor, body and liquid. Preparing them at home is easy, although it takes time and a method to store it. For convenience, most home cooks purchase chicken stock at the market. Stock is now available in aseptic boxes with a resealable plastic cap or in cans. Most aseptic-packaged stocks and broths are made with natural ingredients and do not contain monosodium glutamate (MSG). Stocks and broths are usually very low in fat, but the sodium content can be extremely high. Fortunately, there are many lower-sodium varieties available. You can make your own homemade stock or broth sodium-free or with a controlled amount of salt, and use vegetables and herbs for more flavor. (One teaspoon of salt adds 2,500 mg of sodium.)

Gazpacho

Prep Time: 15 minutes
Cook Time: Chill overnight
Level of Difficulty: Easy
Serves 8

Over the last 20 years, research has indicated low carbohydrate, high fat dietary interventions safely control glycemia for individuals with diabetes. This nutrition intervention does not yield greater cardiovascular risk. In order to effectively implement such a diet, an individual must choose lean protein and healthy fats to promote overall health. This gazpacho recipe is a classic example of how to increase non-starchy vegetable consumption and healthy fats to your daily intake. And, it fits the low carbohydrate, high fat diet model.

Ingredients

3 large tomatoes, peeled and chopped
1 green bell pepper, chopped
1 cucumber, peeled and chopped
1 cup chopped celery
1/2 cup chopped green onion
4 cups tomato juice
2 avocados, chopped
5 Tbsp red wine vinegar
4 Tbsp olive oil
2 tsp salt
1/2 tsp black pepper

Method

Be sure all vegetables are very finely chopped. Combine all ingredients in a large non-metallic bowl and chill overnight. Serve soup cold.

Silken Tomato Soup

Silken Tomato Soup Prep Time: 15 min
Cook Time: 15 min(Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Tofu has a reputation among many Westerners for blandness, but it can be a taste sensation when combined and cooked with flavorful ingredients and appropriate seasonings.
Makes 4 servings

Ingredients

2 teaspoons grapeseed, canola or olive oil
1 medium onion, diced
2 large tomatoes, diced, or 1 10-ounce can chopped tomatoes
1 large or 2 small fresh basil leaves, chopped, or ½ teaspoon dried basil
1 10½-ounce package silken tofu
2 tablespoons tomato paste, or more to taste
½ cup soy milk or low-fat dairy milk
½ cup broth (mushroom, vegetable or chicken)
½ teaspoon salt or equivalent salt substitute
½ teaspoon white or black pepper
Optional topping for added color and texture: corn kernels, green peas or chopped green onions.

Method

In a saucepan, heat the canola oil, add the onions and cook until onions are glistening and opaque. Add tomatoes and continue cooking for about 10 minutes, stirring occasionally to prevent sticking.
Turn off heat and pour tomato—onion mixture into a blender or food processor; add tofu, tomato paste, soy milk, broth, salt and pepper and purée until smooth and creamy. Taste and adjust seasonings, if needed. You may want to add more tomato paste or soy milk to adjust for flavor or consistency.
You can heat and serve the soup immediately or store it in the refrigerator for two or three days. The soup may become thicker after chilling, so add a little more soy milk or broth for desired consistency.

Serving Suggestions

For added flavor, add sun-dried tomatoes or roasted red peppers. Use other herbs such as tarragon, sage or thyme. Vary the vegetables to make other "cream" soups, such as broccoli, spinach or butternut squash. You can also make a typical "creamed" vegetable, such as cream of spinach or creamed corn, by decreasing the amount of liquid in the recipe.

Nutrition at a Glance (per serving)

Calories 120
Total fat 5g
Saturated fat 0.5g
Total carbohydrate 10g
Dietary fiber 2g
Protein 7g