Hearty soups, two with seafood, one vegetarian


This photo provided by Surrey Books shows Mother Hubbard's Soup, a warming vegetarian dish, made with a recipe from "1,001 Delicious Soups and Stews," edited by Sue Spitler. When the weather precludes a trip to the grocery, you can still make a tasty and nutritious vegetable soup like this one - think of it as an opportunity to clear items lingering in the refrigerator and pantry.

AP Photo/Surrey Books/Edwin Shelton
Published: Tuesday, January 24, 2006 at 1:59 p.m.
Last Modified: Tuesday, January 24, 2006 at 1:59 p.m.

The season for hearty soups is upon us and so is the temptation to thicken them with good-tasting and calorific fat. Here's your way around that: Food editor Sue Spitler has assembled enough recipes for good-tasting, healthy and low-calorie dishes to fill menus for many seasons to come.

The following three are from the collection in the second edition of her cookbook, "1,001 Delicious Soups and Stews" (Surrey Books, 2005, $19.95). This edition includes a new chapter with complete menu plans, as well as a wide variety of updated recipes for low-fat, low-carb and easily prepared dishes.

The latter include two with seafood, and one that's vegetarian, all of them hearty enough to build a meal around.

This chowder has a lively curry flavor and bright yellow color, and takes less than half an hour to cook.

Curried Scallop Potato Chowder

1 bottle (11 ounces) clam juice

1/2 cup dry white wine, or water

1 pound potatoes, peeled, cut into 1/2-inch cubes

1 teaspoon curry powder

1/2 teaspoon minced garlic

1 pound sea scallops

1 cup frozen peas

1 1/4 cup 1 percent low-fat milk

Salt and pepper, to taste

Heat clam juice, wine or water, potatoes, curry powder and garlic to boiling in large saucepan; reduce heat and simmer, covered, 10 minutes. Add scallops; simmer until scallops are cooked and opaque, 5 to 10 minutes. Remove about half the potatoes and scallops with slotted spoon to a large bowl, keep warm.

Process remaining mixture in food processor or blender until smooth. Return mixture to pan. Stir in peas, milk and reserved potatoes and scallops. Heat until peas are tender and chowder is hot through, about 5 minutes. Do not boil. Season to taste with salt and pepper.

Makes 4 servings.

Nutrition information per serving: 251 cal., 25.6 g pro., 29.4 g carbo., 1.8 g total fat (0.2 g saturated), 49.3 mg chol., 482 mg sodium.

In Mexico, leaves from the avocado tree are used for seasoning in this favorite Oaxacan soup. This version of the dish uses a bay leaf, which is somewhat stronger in flavor.

Shrimp And Black Bean Soup

Vegetable cooking spray

2 medium onions, chopped

4 cloves garlic, minced

2 medium tomatoes, peeled, cut into wedges

Three 14 1/2-ounce cans reduced-sodium fat-free chicken broth

1/2 cup water

3 cups cooked dried black beans or two 15-ounce cans black beans, rinsed, drained

1 teaspoon ground cumin

1 teaspoon dried oregano leaves

1 teaspoon dried thyme leaves

1 bay leaf

8 ounces peeled, deveined shrimp

Salt and pepper, to taste

Finely chopped cilantro, as garnish

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions and garlic until tender, about 5 minutes. Process onion mixture, tomatoes, and 1 can chicken broth until smooth; return to saucepan.

Add remaining 2 cans broth, water, black beans and herbs to saucepan; heat to boiling. Reduce heat and simmer, uncovered, 10 minutes, adding shrimp during last 5 minutes. Discard bay leaf and season to taste with salt and pepper.

Serve soup in bowls; sprinkle with cilantro.

Makes 6 servings (about 1 1/2 cups each).

Nutrition information per serving: 190 cal., 19.1 g pro., 27 g carbo., 1.1 g total fat (0.3 g saturated, 58.3 mg chol., 136 mg sodium.

When the weather precludes a trip to the grocery, you can still make a tasty and nutritious vegetable soup like this one _ think of it as an opportunity to clear items lingering in the refrigerator and pantry.

Mother Hubbard's Soup

4 small potatoes, cubed

1 sweet potato, peeled, cubed

2 ribs celery, sliced

1 cup julienned or sliced carrots

2 cups sliced cabbage

8 ounces frozen snap peas

8 ounces frozen broccoli

1 cup frozen peas

1 cup frozen whole kernel corn

14 1/2-ounce can diced tomatoes with roasted garlic, undrained

Four 14 1/2-ounce cans reduced-sodium vegetable broth, or chicken broth, or beef broth

1 teaspoon dried rosemary leaves

1/2 teaspoon dried thyme leaves

1/2 teaspoon dried oregano leaves

Salt and pepper, to taste

Combine all ingredients, except salt and pepper, in large saucepan; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 25 minutes. Season to taste with salt and pepper.

Makes 8 servings (about 1 3/4 cups each).

Nutrition information per serving: 172 cal., 6.4 g pro., 37.9 g carbo., 0.5 g total fat (0.1 g saturated), 0 mg chol., 337 mg sodium.

(All recipes from "1,001 Delicious Soups and Stews," second edition, edited by Sue Spitler with Linda Yoakam, Surrey Books, 2005, $19.95)

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