Professional Documents
Culture Documents
Soup Cookbook
101 Delicious Soup Recipes For
All Occasions
by
Goce Nikolovski
ISBN 978-1-329-89020-6
Introduction
fat-free broths and lean meat to reduce the fat content of soups. se
skin milk for cream soups; or, instead of milk, you can use pureed
white beans to thicken soup. To further reduce the fat content of
your soup without sacrificing flavor, chill it and skim off the fat
before reheating and serving.
Filling
Because soup contains so much water it fills you up with
fewer calories. When Barbara Rolls, Ph.D., conducted research at
Penn State University, she discovered that students who ate chicken
and rice soup instead of a chicken and rice casserole, consumed
fewer calories yet reported being equally satisfied. Rolls is author of
the book, The Volumetrics Weight Control Plan, in which she
explains how eating soup and other high-volume, low-calorie foods
can help you lose weight.
3 tb Tomato paste
3/4 c Creme fraiche or sour cream
Salt
Grated rind and juice from one lemon
Directions:
Put the drained beans and hock in a very large pan, cover
with the cold water and bring gradually to a boil. Leave to simmer
while you prepare the other ingredients.
In a frying pan heat the olive oil, then gently fry the onion,
garlic and chili with the allspice and lemon rind, stirring
occasionally, until the onions are translucent. Add this mixture to
the beans and go on simmering for 2 hours, by which time the
beans should be tender. At this point add the sugar, lemon juice,
and tomato puree. Cook for another 30 minutes. Add salt if
necessary.
Remove the hock, and pick off any meat. If you would like a
smooth soup, as mine (the author) was, process the mixture in
batches and return with the meat to the pan. Otherwise, for a
rougher texture crush with a potato masher. If the mixture seems
too thick at this stage, add more water and bring back to the boil for
a minute or two.
Ladle the soup into bowls, with a spoonful or two of cream
stirred in, and serve soup with a crusty bread.
2 to 3 T. chili powder
1 tsp. ground cumin
1/2 tsp. dried minced garlic
Directions:
In a crock pot, combine all ingredients. Cover and cook on
HIGH for 4 to 5 hours or until heated through.
Serves 8 to 10. Yields about 2 1/2 quarts.
"If there was one dish that could be called typically Acadian,
it would certainly be Fricot, a soup containing potatoes and meat.
The dish has been a long time favorite in Acadian
households, so much that the word fricot was once synomous with
a good meal and a common call for dinner was often, "Vous etes
invites au fricot!"
This potato fricot was prepared when neither meat nor fish
were available, and given the tongue-in-cheek name, "Weasel
Fricot" (Fricot a la Belette).
If you ask Acadians about the origin of the name, they will
smile and say, "Parce que b'lette a passe tout drouete (Because the
weasel went right on by.)
On Prince Edward it is called Fricot a la bezette
(Ninicompoop Fricot) where bezette roughly translates as
"nincompoop".
It is known as butter fricot, salted fricot and potato fricot,
and is often served with a large slice of buttered bread and
molasses."
8 c Cold water
2 tb Salted herbs, rinsed in cold water
Directions:
Soak peas for at least 8 hours or overnight in water to
cover; drain.
Heat butter in a large, heavy pot and saut onion and leek
until tender. Add peas, ham, salt pork (in one piece), garlic, water
and salted herbs.
Bring quickly to a boil, lower heat, partly cover, and cook
gently for 2 to 3 hours or until peas are tender. Stir occasionally
during cooking, adding more water if necessary.
Remove salt pork, cut in small pieces, then return to soup.
May be frozen.
Puree, stir back into soup. Add salt and pepper to taste.
Serve plain or with matzo balls.
Add the flour and butter to a small amount of broth and mix
with a wire whisk until velvety. Pour this mixture into the remaining
broth. Tear chicken into bite-sized pieces and add to the soup.
Sprinkle with fresh parsley and serve
1 tsp. thyme
1/4 cup chopped onion
1 (4 oz. can) or 1 cup sliced fresh mushrooms
2 Tbsp. margarine or butter, melted
1 cup low fat shredded cheddar or mozzarella
cheese
Directions:
Cook manicotti shells according to package directions, drain
shells, set aside.
Combine soup, sour cream and spices, stir well.
Combine half of soup mixture and chicken, stir well. Set
aside remaining soup mixture.
Stuff manicotti shells with chicken mixture. Place in a
greased 12 x 8 x 2 inch baking dish.
Saut onion in butter in a large skillet until tender; add
mushrooms. Stir reserved soup mixture into mushroom mixture.
Spoon over manicotti, bake, uncovered, at 350 degrees for
15 minutes.
Sprinkle with cheese and bake an additional 5 minutes.
Ingredients:
4 cups water
3 cups fresh spinach leaves
1/2 pound snow peas, trimmed and cut in half
crosswise
1 (5 3/4-ounce) package pad thai noodles (wide rice
stick noodles)
1 tablespoon canola oil
1/4 cup thinly sliced shallots
2 teaspoons red curry paste
1 1/2 teaspoons curry powder
1/2 teaspoon ground turmeric
1/2 teaspoon ground coriander
2 garlic cloves, minced
6 cups fat-free, less-sodium chicken broth
1 (13.5-ounce) can light coconut milk
2 1/2 cups shredded cooked chicken breast (about 1
pound)
1/2 cup chopped green onions
2 tablespoons sugar
2 tablespoons fish sauce
1/2 cup chopped fresh cilantro
4 small hot red chiles, seeded and chopped, or 1/4
teaspoon crushed red pepper
7 lime wedges
Directions:
Bring 4 cups water to a boil in a large saucepan. Add
spinach and peas to pan; cook for 30 seconds. Remove vegetables
from pan with a slotted spoon; place in a large bowl. Add noodles to
pan; cook 3 minutes. Drain; add noodles to spinach mixture in bowl.
Yield: 8 servings
Ingredients:
Spice blend:
2 1/2 teaspoons chili powder
2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
1 teaspoon dried oregano
1 teaspoon cracked black pepper
1/2 teaspoon kosher salt
Soup:
1 tablespoon canola oil, divided
1 1/4 pounds skinless, boneless chicken breasts, cut
into 1/2-inch-wide strips
2 cups chopped sweet onion
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup chopped yellow bell pepper
1 tablespoon minced garlic
1/2 teaspoon salt
2 cups fresh corn kernels
1 (32-ounce) carton fat-free, less-sodium chicken
broth
1 (28-ounce) can fire-roasted crushed tomatoes,
undrained
2 tablespoons fresh lime juice
Relish:
1/2 cup chopped fresh cilantro
1/3 cup chopped green onions
1 teaspoon grated lime rind
3 ounces queso fresco, crumbled
1 teaspoon honey
1 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon ground red pepper (optional)
12 ounces skinless, boneless chicken breast
1 teaspoon olive oil
1 small garlic clove, cut in half
1 1/2 cups fresh corn kernels (about 3 ears)
1 cup chopped red bell pepper
1/3 cup chopped green onions
1/4 cup chopped fresh cilantro
4 lime wedges
Directions:
Peel and coarsely chop 1 avocado; place in a blender. Add
water, orange juice, honey, 3/4 teaspoon salt, 1/4 teaspoon black
pepper, and red pepper, if desired; blend until smooth. Place in
freezer to chill while chicken cooks.
Heat a grill pan over medium-high heat. Brush chicken with
oil; sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon
black pepper. Place chicken in pan; cook 4 minutes on each side or
until done. Remove chicken from pan; rub chicken with cut sides of
garlic halves. Let chicken stand 10 minutes; cut or shred into bitesized pieces.
Peel and dice remaining avocado. Stir diced avocado, corn,
bell pepper, and onions into chilled avocado puree. Spoon chowder
into bowls; top with chicken and cilantro. Serve with lime wedges.
German Soup
1 t Paprika
2 Garlic Cloves; Minced
6 c Beef Broth
1 T Lemon Juice
1/4 t Caraway Seeds
Directions:
Fry onions in hot fat until transparent. Add green peppers
and tomato paste. Cover and simmer 10 minutes.
Add lean beef cubes and remaining ingredients. Simmer
about 1 1/2 hours, until meat is tender. (Add cubed potatoes if you
like and simmer until potatoes are done.)
Best when reheated and served the second day.
Wash kale discarding all tough leaves and cut into shreds.
Add to potatoes and cook for 25 minutes. Add sausage. Simmer
gently for 5 minutes.
2 c Water; Cold
1/4 t Pepper; White
1 c Cream; Heavy
1/2 c Milk
1 Green Onion; Grated
1 t Dill weed; Dried OR
1 T Fresh Dill; Chopped
Directions:
Peel the cucumber and slice it lengthwise. Scoop out seeds
with a spoon and discard. Dice cucumber.
In a heavy 2 1/2-quart saucepan boil potatoes in salted
water until the potatoes are very soft. Pour potatoes and cooking
liquid into a sieve or food mill set over a large bowl.
Force potatoes through. Return to the saucepan. Stir in
pepper, cream, milk, grated onion and the cucumber. Simmer
gently about 5 minutes or until the cucumber is tender. Add dill and
season to taste. Serve hot.
When ready to cook, add the beans, onion, and garlic to the
stock, and bring to the boil, reduce heat, and simmer until done,
about 45 minutes to an hour.
Season to taste with salt and pepper and optional hot
sauce. Add freshly chopped herbs if desired. Remove from the heat.
Turkey Soup
Ingredients:
Onion, chopped
Carrot, chopped
Stalk celery, chopped
tb Unsalted butter
1 tb Vegetable oil
1/4 c All purpose flour
c Chicken stock
c Water
1 c Dry white wine
Turkey carcass
Sprigs of parsley
1/2 ts Thyme
Bay lf
Peppercorns
Directions:
Cook onion, carrot and celery in the butter and oil over
moderately high heat, stirring for 7 to 10 minutes or until
vegetables are golden.
Add flour and cook over moderate heat, stirring for 2
minutes. Stir in stock, 4 cups water and wine. Bring to a boil.
Add turkey carcass broken in pieces, parsley, thyme, bay
leaf and peppercorns. Simmer soup, partially covered, skimming any
froth as it rises to surface, for about 1 1/2 hours.
Strain soup into heated tureen, pressing hard on the solids.
Serve or cool and store.
1 Onion; chopped
1/2 c Chopped parsley
1 Bay leaf
1 ts Dried thyme; crumbled
2 1/2 c Leftover turkey stuffing
2 c Turkey gravy
Salt
Directions:
Combine turkey carcass, water, carrots, celery, onion,
parsley, bay leaf, thyme, stuffing, gravy and salt in soup pot. Place
over medium heat and bring to boil, then reduce heat to simmer.
Stir and break up all clumps of stuffing. Simmer, covered, about 1
1/2 hours.
Remove carcass, saving any meat that can be stripped, and
add up to 1 1/2 cups of water if necessary to replace evaporation.
Adjust salt to taste. Let simmer 10 more minutes. Serve hot.
Makes about 10 cups, or 8 servings.
1/4 ts Paprika
1/4 ts Ginger
1/8 ts Pepper
2 tb Chopped parsley
Directions:
In a large soup pot, saut onions in melted butter. Add
turkey, potatoes, celery and broth.
Simmer until vegetables are tender-crisp. Add corn, cream
and seasonings. Heat thoroughly, stirring often.
browned bits. Stir in turkey and rice; bring to a boil. Cover, reduce
heat, and simmer 1 hour and 15 minutes or until rice is tender.
Lightly spoon flour into a dry measuring cup; level with a
knife. Combine flour and milk in a small bowl, stirring with a whisk.
Add to pan. Cook over medium heat until thick (about 8 minutes),
stirring frequently. Stir in sherry and salt.
Chop the artichoke hearts fairly fine and then add to the pot
along with the artichoke water. Cook at a low simmer for another
30 minutes. Add salt and pepper to taste, the Tabasco, wine and
cream and bring to a simmer. Do NOT boil. The bisque is now ready
to serve.
Sprinkle a bit of parsley over the bisque in each plate. With
a slice of French bread, it's a Creole treat for your bon appetit
Asparagus Soup
Makes 4 to 6 servings.
Ingredients:
3/4 lb Asparagus, cut up or one 10-ounce package
frozen cut
1 Thin slice onion
1/2 c Boiling water
1 c Milk
1/2 c Light cream
Directions:
In covered saucepan cook asparagus and onion slice in
water 8 to 10 minutes or till crisp-tender, do not drain. Cool slightly.
In blender container or food processor combine the un
drained asparagus and onion, milk, cream, 1/2 teaspoon salt, and
dash pepper. Cover and blend soup before serving.
6 Minced almonds
1/2 ts Baking powder
Flour
Directions:
Beat egg yolks very light. Add salt, pepper, parsley,
almonds, baking powder, & enough flour to make a VERY stiff
batter. Add beaten egg whites.
Test a teaspoonful in boiling water - if it boils apart, add
more flour. Drop from teaspoon into boiling soup 10 minutes before
serving.
Stir in sour cream and 1/2 cup onions. Cook over low heat
10 minutes or until thoroughly heated (do not boil). Ladle 1 1/2
cups soup into each of 8 bowls. Sprinkle each serving with 1 1/2
teaspoons cheese, 1 1/2 teaspoons onions, and about 1 tablespoon
bacon. Garnish with cracked pepper, if desired.
Tomato-Basil Soup
Fresh tomato and basil are the stars of this classic
summertime tomato soup recipe. Low-fat milk and light cream
cheese keep it healthy. Serve with a slice of French bread baguette.
Fresh tomato and basil are the stars of this classic
summertime tomato soup recipe. Low-fat milk and light cream
cheese keep it healthy.
Yield: 8 servings (serving size: 1 cup soup and 1 bread slice)
Ingredients:
4 cups chopped seeded peeled tomato (about 4
large)
4 cups low-sodium tomato juice
1/3 cup fresh basil leaves
1 cup 1% low-fat milk
1/4 teaspoon salt
Crab Bisque
Indulgent and smooth, this crab bisque is perfect for all
seafood-lovers. Tip: if pureeing the soup in a food processor doesnt
produce ideal results, try using a blender for an extra creamy
texture.
Yield: 8 servings (serving size: 3/4 cup soup and about 1/4
cup crabmeat mixture)
Ingredients:
Cooking spray
1 1/4 cups thinly sliced shallots (about 4 large)
1 celery stalk, finely chopped (about 1/2 cup)
4 garlic cloves, minced
3 tablespoons vermouth
3/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
1 pound jumbo lump crabmeat, shell pieces
removed and divided
3 cups fat-free milk
1 cup clam juice
1.5 ounces all-purpose flour (about 1/3 cup)
1/2 cup heavy whipping cream
2 tablespoons chopped fresh chives
1 1/2 teaspoons fresh lemon juice
Directions:
Heat a large Dutch oven over medium heat. Coat pan with
cooking spray. Add shallots and celery to pan; cook 10 minutes or
until softened, stirring occasionally. Add garlic; cook 1 minute. Stir
in vermouth; cook 1 minute or until liquid evaporates. Add salt,
peppers, and 8 ounces crabmeat.
soup into each of 4 bowls; top each serving with about 2 1/2
tablespoons toasted breadcrumb mixture.
water, potato, lentils, carrot, salt, and broth; bring to a boil. Cover,
reduce heat, and simmer 1 hour or until vegetables are tender.
Place vegetable mixture in a blender or food processor; process
until smooth. Return pured mixture to pan; stir in half-and-half
and sherry. Cook until thoroughly heated. Sprinkle with bacon.
Cucumber Soup
This fresh first-course cucumber soup provides much of
your necessary daily fruit intake and features the addition of
avocado, which lends the soup a creamy touch and gorgeous color.
Yield: 6 servings
Ingredients:
11 large cucumbers (about 8 pounds), divided
1/4 cup honey, divided
1/4 cup rice wine vinegar
1 ripe avocado, peeled and seeded
2 teaspoons chopped fresh dill
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cracked black pepper (optional)
Dill sprigs (optional)
Directions:
Cut 5 cucumbers into 3-inch chunks. Place half of cucumber
chunks and 2 tablespoons honey in a blender or food processor;
process until smooth. Pour pureed cucumber mixture through a
cheesecloth-lined sieve into a bowl. Repeat procedure with the
remaining chunks. Cover and chill at least 8 hours.
Peel, seed, and thinly slice remaining 6 cucumbers; place
slices in a bowl. Add vinegar and remaining 2 tablespoons honey;
toss well to coat. Cover and chill 8 hours or overnight.
Reduce heat, and simmer 3 minutes or until shrimp are pink and
fish flakes easily. Remove from heat. Ladle about 2/3 cup soup into
each of 6 bowls; top each serving with 1 1/2 teaspoons cilantro and
about 1 1/2 tablespoons avocado. Serve with lime wedges.
Wine note: The ever-popular Santa Margherita Pinot Grigio
from Italy, 2008 ($20), is a zesty, crisp white with notes of grapefruit
and lime. With a kick of heat in your bowl, you want refreshment in
your glass. This wine delivers with vibrant fruit and a clean finish.
pan coated with cooking spray. Pour broth mixture over tomato
mixture. Bake at 500 for 50 minutes or until vegetables are lightly
browned.
Place tomato mixture in a blender. Add remaining 1/2 cup
broth and half-and-half, and process until smooth. Strain mixture
through a sieve into a bowl; discard solids. Garnish with cracked
black pepper, if desired.
Beer-Cheddar Soup
Bring the tastes and smells of a pub home with this beercheddar soup. Be sure to use light beer to avoid a bitter taste to this
soup, which is perfect for dinner parties where guests can serve
themselves and add on toppings as desired.
Avoid using dark beer, which could make the soup too
bitter. Toast the bread cubes a day ahead, cool, and store at room
temperature. Serve the soup in a tureen with the toasted bread
cubes and chives on the side, and let guests help themselves.
Yield: 12 servings (serving size: about 2/3 cup soup, about 1
ounce bread cubes, and 1 teaspoon chives)
Ingredients:
10 ounce sourdough bread, cut into 1-inch cubes
Cooking spray
2 cups chopped onion (about 2 medium)
2 garlic cloves, minced
1 (12-ounce) bottle beer
4 cups fat-free, less-sodium chicken broth, divided
1/2 cup all-purpose flour (about 2 1/4 ounces)
2 cups 2% reduced-fat milk, divided
this soup for its practicality, because in just under 30 minutes, its
convenient for lunch or a simple dinner.
Use Wellfleet oysters from Cape Cod, if possible.
Reminiscent of chowder, this bisque is a touch lighter, filled out
with wild rice rather than the more common potatoes. Use salt
porkan old New England favoritefor bacon, if you prefer.
Yield: 8 servings (serving size: about 3/4 cup)
Ingredients:
1 1/2 bacon slices, chopped
2 cups chopped onion (about 2 medium)
2 cups shucked oysters, undrained
1 cup clam juice
1 tablespoon all-purpose flour
1 cup fat-free, less-sodium chicken broth
1 bay leaf
1 1/2 cups cooked wild rice
1 1/4 cups whole milk
3 tablespoons half-and-half
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Chopped fresh flat-leaf parsley (optional)
Directions:
Cook bacon in a large, heavy saucepan over medium-low
heat 6 minutes or until crisp. Stir in onion; cover and cook 8 minutes
or until the onion is tender, stirring occasionally.
Strain oysters through a sieve over a bowl. Reserve oysters;
add oyster liquid to pan. Combine clam juice and flour in a small
bowl; stir with a whisk until smooth. Add clam juice mixture, broth,
and bay leaf to pan. Increase heat to medium-high. Bring mixture to
a boil; cook until reduced to 2 cups (about 6 minutes).
Reduce heat to low. Discard bay leaf. Stir in rice, milk, halfand-half, salt, and pepper. Cover and simmer 10 minutes. Stir in
reserved oysters; cook 5 minutes or until edges of oysters curl.
Sprinkle with chopped fresh parsley, if desired.
Slow-Cooker Soups
Potato Soup
This classic soup gets a double hit of cheesestirred into
the soup and sprinkled over the top.
Yield: 8 servings (serving size: about 1 cup soup, 1
tablespoon sour cream, 1 1/2 teaspoons cheese, 1 teaspoon bacon,
and 1/2 teaspoon chives)
Ingredients:
3 bacon slices
1 cup chopped onion
3 pounds baking potatoes, peeled and cut into 1/4inch-thick slices
Cooking spray
pepper, such as jalapeo. You can also omit the chile altogether, if
you prefer.
Yield: 6 servings
Ingredients:
1 pound dried black beans
4 cups organic vegetable broth
2 cups chopped onion
1 cup water
1 tablespoon ground cumin
3 bay leaves
1 serrano chile, finely chopped
2 tablespoons fresh lime juice
1 teaspoon kosher salt
1/4 cup chopped fresh cilantro
3 tablespoons reduced-fat sour cream
Cilantro sprigs (optional)
Directions:
Sort and wash beans; place in a large bowl. Cover with
water to 2 inches above beans; cover and let stand 8 hours. Drain.
Combine beans, broth, and next 5 ingredients (through
chile) in an electric slow cooker. Cover and cook on LOW 10 hours.
Discard bay leaves. Stir in juice and salt. Ladle 1 1/2 cups soup into
each of 6 bowls; sprinkle each with 2 teaspoons chopped cilantro.
Top each serving with 1 1/2 teaspoons sour cream. Garnish with
cilantro sprigs, if desired.
than butternut. Omit the sugar if using kabocha. For extra flavor
contrast, sprinkle with additional black pepper.
Yield: Serves 8 (serving size: 1 1/4 cups)
Ingredients:
1 tablespoon olive oil
1 tablespoon butter
1 1/2 cups chopped onion
1 1/2 tablespoons minced peeled fresh ginger
1 1/2 tablespoons minced garlic
1 tablespoon red curry paste
8 cups chopped peeled butternut squash
3 cups unsalted chicken stock
1 cup chopped peeled baking potato
2 teaspoons brown sugar
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2 tablespoons fresh lime juice
1 (13.5-ounce) can light coconut milk
2 tablespoons coarsely chopped fresh cilantro
Directions:
Heat oil and butter in a small skillet over medium heat. Add
onion, ginger, garlic, and curry paste; cook 8 minutes or until onion
is softened, stirring occasionally. Combine onion mixture, squash,
and next 5 ingredients (through pepper) in a 6-quart electric slow
cooker. Cover and cook on LOW for 6 to 8 hours or until squash is
tender.
Place half of squash mixture in a blender. Remove center
piece of blender lid (to allow steam to escape); secure blender lid
on blender. Place a clean towel over opening in blender lid (to avoid
splatters). Blend until smooth. Pour into a large bowl. Repeat