Carrot, Chickpea and Barley Soup

4 c. chicken broth

¼ c. barley, rinsed and drained

1 c. canned chickpeas, rinsed and drained

2 c. diced carrots

1 tsp. balsamic vinegar

¼ tsp pepper

3 tbs. chopped parsley

2 tbs. parmesan

In a saucepan, combine broth, barley and chickpeas. Bring to a boil. Reduce heat to low, cover and simmer for 30 min. Add carrots and return to a boil over high heat. Reduce to low and simmer 15 min.

Use an immersion blender to puree part of the soup. Stir in vinegar, pepper and parsley. Serve with whole grain rolls and top with grated parmesan.

For a heartier soup. Add ½ c. warm cooked pasta to each bowl before serving.

Black Bean, Sweet Potato, and Spinach Soup

1 tablespoon canola oil
1 yellow onion, chopped
3 sweet potatoes, peeled and cubed (about 1 3/4 pounds)
4 cups low-sodium vegetable broth
2 cups cooked or canned black beans, drained and rinsed
4 cups baby spinach leaves
1/4-1/2 cup low-fat sour cream
Salt, to taste

In a large saucepan, heat oil and sauté onion for 3 minutes until soft. Add sweet potatoes and stir to coat. Add broth. Bring to a boil, reduce heat, cover, and simmer for 15 minutes, until sweet potatoes are tender.

With a slotted spoon, scoop out 2 cups of sweet potato cubes; set aside. Puree remaining soup until smooth. Return soup to pot, add remaining sweet potatoes and black beans, and cook for 5 minutes longer.

Stir in spinach and cook for 1 minute, until just wilted. Stir in sour cream and salt to taste. Serve hot.

Sweet Potato and Ham Soup

1 tbs. butter

1 small leek, sliced

1 clove garlic, minced

½ pound ham, cut into 1/2-inch cubes

2 medium sweet potatoes, peeled and cut into 3/4-inch cubes

4 cups reduced-sodium chicken broth

½ tsp. dried thyme leaves

2 ounces fresh spinach, rinsed, stemmed and coarsely chopped

Melt butter in large saucepan over medium heat. Add leek and garlic. Cook and stir until leek is tender. Add ham, sweet potatoes, chicken broth and thyme to saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cook 10 minutes or until sweet potatoes are tender.

Stir spinach into soup. Simmer, uncovered, 2 minutes more or until spinach is wilted. Serve immediately.

Cream of Spinach and Sweet Potato Soup

 1 cup chopped onion
 1/2 cup chopped celery
 1 red bell pepper, seeded and chopped
 2 tablespoons minced garlic
 1 cup all-purpose flour
 3 16-ounce cans fat-free chicken broth
 3 cups peeled and diced sweet potatoes
 1 10-ounce bag fresh spinach leaves, stemmed and coarsely chopped
 2 cups skim milk
 1/2 cup sliced green onions (scallions)
Salt and pepper to taste


In a large, heavy pot coated with nonstick cooking spray, cook onion, celery, red bell pepper and garlic over medium-high heat until vegetables are tender, about 5 to 7 minutes.

Stir in flour and gradually add chicken broth, whisking until soup is blended. Add sweet potatoes and bring to a boil.

Reduce heat and cook approximately 20 minutes or until potatoes are very tender. Add spinach, milk, green onions, salt and pepper, cooking until spinach is wilted and soup is well-heated and thickened, about 5 minutes.

Moroccan Chicken Stew

1/3 c. flour

1 tbs. cumin

1 tbs. ginger

1 ½ tsp ground coriander

1 ½ tsp. salt

½ tsp cayenne

½ tsp ground cinnamon

6 chicken legs skinned

6 chicken thighs, skinned

2 tbs. olive oil

1 lb. carrots, peeled, halved lengthwise, cut into 2 inch pieces

1 Spanish onion, halved and cut into strips

4 chopped large garlic cloves

1 28 oz can tomatoes in thick puree

1 can chickpeas, drained

1 14 ½ oz can chicken broth

2/3 c. dark raisins

½ c. piemento stuffed olives

½ c. cilantro

Mix first seven ingredients in a plate, coat chicken all over. Reserve 2 tbs. of flour mix. Heat oil and brown chicken in 2 batches. Remove. Add carrots onion and garlic to drippings in pot. Saute 5 min. Stir in tomatoes, chickpeas, broth, raisins, and olives, breaking up tomatoes. Return the chicken to the pot, bring to a boil, reduce heat to low and cover. Simmer 45 min., stirring frequently, until chicken is tender. Stir in cilantro.

Italian Wedding Soup

Meatballs:

1 1/2 lb meatloaf mix

1/3 c. fresh breadcrumbs mixed with ¼ c. milk

1/3 c. grated parmesan

2 tbs. chopped parsley

1 egg

½ tsp salt

¼ tsp pepper

Soup:

1 tbs. olive oil

1 c. diced carrot

7 c. chicken broth

15 oz can cannelloni, rinsed and drained

¾ c. acini di pepe

½ lb sliced spinach

2 tbs. chopped fresh oregano

½ tsp salt

½ tsp pepper

2 large beaten eggs

Grated parmesan

Mix meatball ingredients and make 24 little meatballs-microwave at 70% power for 5 min.

Soup: Put oil, onion, carrot and garlic in pot and sauté for 2 min. Cover pot and cook 10 min. Add broth and bring to a boil. Add meatballs, beans, pasta, spinach oregano, salt and pepper, reduce to low and simmer 10 min., or until pasta is tender. Whisk eggs with some hot broth, remove soup from heat and stir in egg mixture. Let stand covered until egg sets. Serve w/parmesan.

Senegalese Peanut Soup

2 tbs. olive oil

3 c. butternut squash, ½ inch dice

2 c. chopped onion

1 tbs. minced garlic

2 tsp. curry powder

¼ tsp. cayenne pepper

3 tbs. flour

1 14 ½ oz can diced tomatoes

4 c. chicken broth

1 14 oz can lite coconut milk

2/3 c. peanut butter

2 c. cooked diced chicken

½ tsp. salt

Chopped parsley for garnish

Heat oil and add squash, onion, garlic, curry and pepper. Cook 2 min. Reduce heat to low, cover and cook 10 min. Sprinkle flour over vegetables, add tomatoes and their juice and cook 1 min. Add broth, coconut milk and peanut butter-stir until smooth and bring mix to a boil. Reduce heat to low, cover pot, and simmer 5 min or until squash is tender. Stir in chicken and salt, cook 2 min to thicken and heat through. Ladle into bowls and garnish with parsley.