Soup Essentials: Delicious Soup Recipes in an Easy Soup Cookbook [2 ed.]

Table of contents :
Table of Contents
Easy Split Pea Soup
Green Soup
Hash Brown Gravy Potato Soup
How to Make a Potato Soup
Lick-the-Bowl Soup
Potato Soup Moroccan Style
French Classic Potato Soup
Chicken Soup 101
Southwest Chicken Soup
Chicken Soup Spicy Mexican Style
Classical Southern Italiana Chicken Soup
Zuppa Pollo
Chicken Soup Base 101
Authentic New England Style Clam Chowder
Gazpacho
Classical New England Bisque
Habichuelas Guisadas
Chili Lime Seafood Soup
Cheesy Fennel Seafood Soup
Seafood Gumbo Soup
Creamy Seafood Curry Soup
Snowy Seafood Soup
Seafood Noodles Soup
Easy Peasy Lemon Squeezy Seafood Soup
Cajun Bisque
Thibodeaux Gumbo
Cajun Gumbo II
Hannah’s Jambalaya
Creole Soup
Louisiana Chowder
Jambalaya V
Authentic Texas Chili
Southern Gumbo I
Turkey Stew
Rancho Minestrone Beef Soup
Windy City Vegetarian Chili
Chicago Cod Chowder
Chicago Winter Stew
Creamy Chicken and Rice Soup with Fresh Italian Herbs
Faggioli Soup
Chicago Monday Minestrone
Chicago Country Winter Soup
Chipotle Pumpkin Soup
Medellin Corn Stew
San Pedro Town Pollo Stew
Bacalao Vizcaina
How to Make Ramen Soup Simply
Italian Ramen
Easy Egg Drop Soup
Easy Wonton Soup
Alternative Egg Drop Soup
Miso
Simple Seaweed Soup
Coconut Soup Thai-Style
Vegetable Soup In Thailand
Charong’s Favorite Thai Soup of Ginger
Creole Spice Mix
Cajun Spice

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Soup Essentials Delicious Soup Recipes in an Easy Soup Cookbook

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Table of Contents Easy Split Pea Soup 7 Green Soup 10 Hash Brown Gravy Potato Soup 11 How to Make a Potato Soup 12 Lick-the-Bowl Soup 13 Potato Soup Moroccan Style 14 French Classic Potato Soup 15 Chicken Soup 101 16 Southwest Chicken Soup 17 Chicken Soup Spicy Mexican Style 20 Classical Southern Italiana Chicken Soup 21 Zuppa Pollo 22 Chicken Soup Base 101 23 Authentic New England Style Clam Chowder 24 Gazpacho 25 Classical New England Bisque 26 Habichuelas Guisadas 27 Chili Lime Seafood Soup 30 Cheesy Fennel Seafood Soup 31 Seafood Gumbo Soup 32 Creamy Seafood Curry Soup 33 Snowy Seafood Soup 34 Seafood Noodles Soup 35 Easy Peasy Lemon Squeezy Seafood Soup 36

Cajun Bisque 37 Thibodeaux Gumbo 40 Cajun Gumbo II 42 Hannah’s Jambalaya 43 Creole Soup 44 Louisiana Chowder 45 Jambalaya V 46 Authentic Texas Chili 47 Southern Gumbo I 50 Turkey Stew 51 Rancho Minestrone Beef Soup 52 Windy City Vegetarian Chili 53 Chicago Cod Chowder 54 Chicago Winter Stew 55 Creamy Chicken and Rice Soup with Fresh Italian Herbs 56 Faggioli Soup 57 Chicago Monday Minestrone 60 Chicago Country Winter Soup 62 Chipotle Pumpkin Soup 63 Medellin Corn Stew 64 San Pedro Town Pollo Stew 65 Bacalao Vizcaina 66 How to Make Ramen Soup Simply 67 Italian Ramen 70 Easy Egg Drop Soup 71 Easy Wonton Soup 72

Alternative Egg Drop Soup 73 Miso 74 Simple Seaweed Soup 75 Coconut Soup Thai-Style 76 Vegetable Soup In Thailand 77 Charong’s Favorite Thai Soup of Ginger 80 Creole Spice Mix 81 Cajun Spice 82

Easy

Split Pea Soup

Prep Time: 20 mins Total Time: 1 hr 35 mins Servings per Recipe: 6 Calories 253 kcal Fat 5g Carbohydrates 35.5g Protein 17 g Cholesterol 15 mg Sodium 1195 mg

Ingredients 6 slices bacon, cut into 1 inch pieces 1 small onion, diced 1 leek, thinly sliced 1 large carrot, diced 2 cloves garlic, minced

4 (10.5 oz.) cans chicken broth 1 1/2 C. green split peas 2 bay leaves 1 tsp diced fresh rosemary

Directions 1. Fry your bacon, in a saucepan, then add in: garlic, onions, carrots, and leeks. 2. Cook everything for 10 mins. Then add the broth: rosemary, split peas, and bay leaves. 3. Get everything boiling, place a lid on the pot, set the heat to low and let the contents gently cook for 1 hour. 4. Make sure you stir the soup every 10 to 15 mins. 5. Enjoy.

Easy Split Pea Soup

7

GREEN

Soup

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 8 Calories 179 kcal Fat 2g Carbohydrates 30.6g Protein 9.4 g Cholesterol 0 mg Sodium 432 mg

Ingredients 2 tsps olive oil 4 leeks, bulb only, diced 2 cloves garlic, diced 2 (16 oz.) cans fat-free chicken broth 2 (16 oz.) cans cannellini beans, rinsed and drained 2 bay leaves

2 tsps ground cumin 1/2 C. whole wheat couscous 2 C. packed fresh spinach salt and pepper to taste

Directions 1. Stir fry your garlic and leeks in olive oil for 7 mins then add: cumin, broth, bay leaves, beans. 2. Get everything boiling, lower the heat, and pour in your couscous. 3. Place a lid on the pot and let the couscous gently boil for 6 mins then add your pepper, salt, and spinach. 4. Enjoy hot.

10

Green Soup

Hash Brown

Gravy Potato Soup

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 6 Calories 135 kcal Fat 1.7 g Carbohydrates 21.4g Protein 9.5 g Cholesterol 5 mg Sodium 924 mg

Ingredients 1 (16 oz.) package frozen loose-pack hash brown potatoes with onion and peppers 2 (10.5 oz.) cans fat-free chicken broth 1 (2.5 oz.) package fat free country-style gravy mix

1/2 C. water 1/2 C. chopped green onion for topping 1 C. shredded reduced-fat Cheddar cheese

Directions 1. 2. 3. 4. 5. 6.

In a soup pan mix together the hash browns and chicken broth and bring to a boil. Reduce the heat to medium-low and simmer for about 10 minutes. In a bowl, mix together the gravy mix and water. Add the gravy mixture into the soup and simmer till the mixture becomes thick. Remove from the heat and keep aside for a few minutes before serving. Serve hot with a garnishing of the chopped green onions and grated cheese.

Hash Brown Gravy Potato Soup

11

HOW TO MAKE

a Potato Soup

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 519 kcal Fat 26 g Carbohydrates 56.2g Protein 17.3 g Cholesterol 85 mg Sodium 215 mg

Ingredients 4 potatoes, peeled and cubed water to cover 2 (12 fluid oz.) cans evaporated milk 4 tbsp unsalted butter

salt and pepper to taste

Directions 1. 2. 3. 4. 5. 6.

12

In a large pan, mix together the potatoes on high heat. Add enough water to cover, about 1 inch over the potatoes and bring to a boil. Cook for about 10-15 minutes. Reduce the heat to low and stir in the evaporated milk and butter. With a potato masher, mash the potatoes. Season with the salt and white pepper to taste.

How to Make a Potato Soup

Lick-the-Bowl Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 174 kcal Fat 8.4 g Carbohydrates 17.8g Protein 7.2 g Cholesterol 18 mg Sodium 616 mg

Ingredients 2 C. broccoli florets 1 onion, sliced 1 tbsp margarine 1 (10.75 oz.) can condensed cream of potato soup 1 C. milk 1/2 C. water

3/4 tsp chopped fresh basil 1/4 tsp ground black pepper 1/3 C. shredded Cheddar cheese

Directions 1. In a large pan, melt the margarine on medium heat and sauté the broccoli and onion for about 5 minutes. 2. Stir in the soup, milk, water, basil and pepper and cook for about 15 minutes. 3. Add the cheese and stir till melted completely.

Lick-the-Bowl Soup

13

POTATO SOUP

Moroccan Style

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 198 kcal Fat 8.1 g Carbohydrates 25.9g Protein 6.7 g Cholesterol 8 mg Sodium 1167 mg

Ingredients 6 C. water 1 (15 oz.) can kidney beans 3 tbsp olive oil 2 onions, chopped 2 potatoes, peeled and cubed 3 tbsp chicken bouillon powder 1/2 tsp ground turmeric 1/2 tsp ground black pepper 1/2 tsp ground white pepper

1/2 tsp cayenne pepper (optional) 2 tsp curry powder 2 tbsp soy sauce 1/2 C. whole milk 1/2 C. half-and-half 1/2 C. dry potato flakes 1/4 C. chopped green onions

Directions 1. 2. 3. 4.

5. 6. 7. 8.

14

In a medium pan, add the white kidney beans and water and bring to boil. Reduce the heat and simmer for about 15 minutes. In a frying pan, heat the oil and sauté the onion till tender. In the pan, add the potatoes, sautéed onions, chicken soup base, turmeric, black pepper, white pepper, cayenne pepper, curry powder and soy sauce and cook till the potatoes become tender. Add the whole milk and half and half cream and bring to a boil. Add the instant potato flakes, stirring till well combined. Adjust the seasonings to taste. Serve with a garnishing of the chopped chives or green onions.

Potato Soup Moroccan Style

French

Classic Potato Soup

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 8 Calories 176 kcal Fat 7.2 g Carbohydrates 25.5g Protein 3.1 g Cholesterol 0 mg Sodium 316 mg

Ingredients 1/4 C. olive oil, divided 2 leeks, chopped 1 (32 fluid oz.) container vegetable broth 1 3/4 C. water 2 lb. potatoes, cut into cubes

3/8 tsp cayenne pepper 1/4 tsp salt

Directions 1. In a large pan, heat 2 tbsp of the oil on medium heat and sauté the onion for about 10 minutes, slowly adding the remaining oil. 2. Add the vegetable broth, water, potatoes and bring to a boil. 3. Reduce the heat to medium-low and simmer for about 25 minutes. 4. Remove from the heat and keep aside to cool slightly. 5. In a blender, add the soup in batches and pulse till smooth. 6. Stir cayenne pepper and salt into the soup before serving.

French Classic Potato Soup

15

CHICKEN SOUP

101

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 150 kcal Fat 4.6 g Carbohydrates 10.8g Protein 17.1 g Cholesterol 41 mg Sodium 289 mg

Ingredients 1 boneless chicken breast half, cooked and diced 2 C. water 2 carrots, chopped

1 zucchini, diced 1 clove garlic, minced 1/2 tsp chicken broth base

Directions 1. 2. 3. 4.

16

In a large pan, add cooked chicken meat and water and bring to a boil. Add the carrots, zucchini and garlic and simmer for about 5-10 minutes. Add the chicken broth and simmer for an about 5 minutes. Serve hot.

Chicken Soup 101

Southwest

Chicken Soup

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 486 kcal Fat 19.8 g Carbohydrates 55.2g Protein 25.2 g Cholesterol 51 mg Sodium 1618 mg

Ingredients 2 skinless, boneless chicken breasts cut into cubes 1/2 tsp olive oil 1/2 tsp minced garlic 1/4 tsp ground cumin 2 (14.5 oz.) cans chicken broth 1 C. frozen corn kernels 1 C. chopped onion

1/2 tsp chili powder 1 tbsp lemon juice 1 C. chunky salsa 8 oz. corn tortilla chips 1/2 C. shredded Monterey Jack cheese

Directions 1. 2. 3. 4. 5.

In a large pan, heat oil on medium heat and sear the chicken for about 5 minutes. Stir in the garlic, cumin, broth, corn, onion, chili powder, lemon juice and salsa. Reduce the heat to low and simmer for about 20-30 minutes. Break up some tortilla chips into serving bowls and top with the hot soup. Serve with a topping of the Monterey Jack cheese and a little sour cream.

Southwest Chicken Soup

17

CHICKEN SOUP

Spicy Mexican Style

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 377 kcal Fat 19.1 g Carbohydrates 30.9g Protein 23.1 g Cholesterol 46 mg Sodium 943 mg

Ingredients 1 onion, chopped 3 cloves garlic, minced 1 tbsp olive oil 2 tsp chili powder 1 tsp dried oregano 1 (28 oz.) can crushed tomatoes 1 (10.5 oz.) can condensed chicken broth 1 1/4 C. water 1 C. whole corn kernels, cooked 1 C. white hominy 1 (4 oz.) can chopped green chili peppers

1 (15 oz.) can black beans, rinsed and drained 1/4 C. chopped fresh cilantro 2 boneless chicken breast halves, cooked and cut into bite-sized pieces Crushed tortilla chips Sliced avocado Shredded Monterey Jack cheese Chopped green onions

Directions 1. 2. 3. 4.

In a large pan, heat the oil on medium heat and sauté the onion and garlic till soft. Stir in the chili powder, oregano, tomatoes, broth and water and bring to a boil. Simmer for about 5-10 minutes. Stir in the corn, hominy, chilis, beans, cilantro, and chicken and simmer for about 10 minutes. 5. Transfer the soup into serving bowls and serve with a topping of the crushed tortilla chips, avocado slices, cheese and chopped green onion.

20

Chicken Soup Spicy Mexican Style

Classical

Southern Italiana Chicken Soup

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 398 kcal Fat 20.1 g Carbohydrates 23.9g Protein 29.8 g Cholesterol 112 mg Sodium 839 mg

Ingredients 1 tbsp olive oil 1 small onion, diced 3 stalks celery, diced 3 cloves garlic, minced 2 carrots, shredded 1 lb. cooked, cubed chicken breast 4 C. chicken broth 1 (16 oz.) package mini potato gnocchi

1 (6 oz.) bag baby spinach leaves 1 tbsp cornstarch 2 tbsp cold water 2 C. half-and-half cream Salt and ground black pepper to taste

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion, celery, garlic and carrots for about 5 minutes. 2. Stir in the cubed chicken and chicken broth and bring to a gentle boil. 3. Stir in the gnocchi and cook for about 3-4 minutes. 4. Stir in the spinach and simmer for about 3 minutes. 5. Meanwhile in a small bowl, dissolve the cornstarch in the cold water. 6. Add the cornstarch mixture and half-and-half in the simmering soup and stir to combine. 7. Simmer for about 5 minutes. 8. Stir in the salt and black pepper and serve.

Classical Southern Italiana Chicken Soup

21

ZUPPA

Pollo

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 10 Calories 227 kcal Fat 8.1 g Carbohydrates 18.2g Protein 19.2 g Cholesterol 74 mg Sodium 1124 mg

Ingredients 4 C. chopped, cooked chicken meat 1 C. chopped celery 1/4 C. chopped carrots 1/4 C. chopped onion 1/4 C. butter 8 oz. egg noodles 12 C. water

9 cubes chicken bouillon 1/2 tsp dried marjoram 1/2 tsp ground black pepper 1 bay leaf 1 tbsp dried parsley

Directions 1. In a large pan, melt the butter and sauté the celery and onion till tender. 2. Add the chicken, carrots, water, bouillon cubes, marjoram, black pepper, bay leaf and parsley and simmer for about 30 minutes. 3. Add the noodles and simmer for about 10 minutes.

22

Zuppa Pollo

Chicken Soup Base 101

Prep Time: 20 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 338 kcal Fat 21.3 g Carbohydrates 5.8g Protein 29.5 g Cholesterol 91 mg Sodium 118 mg

Ingredients 2 quarts chicken broth 1 quart water 1 store-bought roast chicken 3 tbsp vegetable oil 2 large onions cut into medium dice

2 large carrots, peeled and cut into rounds or half rounds, depending on size 2 large stalks celery, sliced 1/4 inch thick 1 tsp dried thyme leaves

Directions 1. 2. 3. 4. 5. 6. 7.

In a large pan, add the broth and water on medium-high heat and bring to a boil. Meanwhile, separate the chicken meat from the skin and bones and reserve in a bowl. Add the skin and bones in the simmering broth and stir to combine. Reduce the heat to low and simmer, covered partially for about 20-30 minutes. Through a colander, strain the broth in a large container. Reserve the broth and discard the skin and bones. In the same pan, heat the oil on medium-high heat and sauté the onions, carrots and celery for about 8-10 minutes. 8. Add the chicken, broth and thyme and bring to a boil.

Chicken Soup Base 101

23

AUTHENTIC

New England Style Clam Chowder

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 396 kcal Fat 22.5 g Carbohydrates 24g Protein 24.1 g Cholesterol 101 mg Sodium 706 mg

Ingredients 4 turkey bacon slices, chopped 1 1/2 C. onion, chopped 4 C. potatoes, peeled and cubed 1 1/2 C. water Salt and freshly ground black pepper, to taste 3 tbsps butter

3 C. half-and-half 2 (10-oz.) cans minced clams, drained, reserving 1/2 C. of liquid

Directions 1. Heat a large nonstick soup pan on medium-high heat. 2. Add the bacon and cook for about 8-10 minutes. 3. Transfer the bacon into a bowl, leaving the fats in pan. 4. Add the onion and sauté for about 4-5 minutes with medium heat. 5. Add the potatoes and water and bring to a boil. 6. Cook, uncovered for about 15 minutes or till tender enough. 7. Stir in the butter and half-and-half. 8. Add clams with reserved liquid and stir to combine. 9. Cook, stirring occasionally, for about 5 minutes. 10. Serve hot with a topping of bacon.

24

Authentic New England Style Clam Chowder

Gazpacho

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 10 Calories 88.2 Cholesterol 0.0mg Sodium 586.2mg Carbohydrates 6.4g Protein 1.1g

Ingredients 8 plum tomatoes, diced 1 1/2 cucumbers, skin removed, diced 1 1/2 onions, skin removed, minced 1 1/2 bell peppers, cut into 4 pieces 3 garlic cloves, skin removed, minced

3 tbsps red wine vinegar 5 tbsps olive oil 2 1/2 tsps salt 1/2 tsp black pepper

Directions 1. 2. 3. 4.

Get a bowl, combine: tomatoes, cucumbers, onions, bell peppers, and garlic. Stir the mix to distribute the garlic then add in the black pepper and salt. Stir the mix again then stir in the olive oil and vinegar. Combine everything evenly then place a covering of plastic on the bowl and put everything in the fridge for 25 mins. 5. Enjoy.

Gazpacho

25

CLASSICAL

New England Bisque

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 8 Calories 279 kcal Fat 17.3 g Carbohydrates 13.7g Protein 16.7 g Cholesterol 94 mg Sodium 842 mg

Ingredients 1/3 C. all-purpose flour 1/2 tsp celery salt Salt and freshly ground black pepper, to taste 1/3 C. butter 4 1/2 C. milk 1 1/2 C. chicken broth

3 C. cooked lobster meat, shredded 3 tbsps onion, minced 1 tbsp paprika 1/2 C. light cream

Directions 1. In a bowl, mix together the flour, celery salt, salt and black pepper. 2. In a large pan, melt the butter with medium heat. 3. Add the flour mixture, stirring continuously. 4. Slowly, add the milk, stirring continuously. 5. Stir in the chicken broth and bring everything to a gentle simmer. 6. Reduce the heat to low. 7. Simmer, stirring continuously till the soup becomes thick. 8. Stir in the lobster, onion and paprika. 9. Simmer, stirring occasionally for about 10 minutes. 10. Stir in the cream and cook for about 2-3 minutes or till heated completely.

26

Classical New England Bisque

Habichuelas

Guisadas (Latin Bean Stew)

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 4 Calories 170 kcal Fat 5.2 g Carbohydrates 23.8g Protein 8.3 g Cholesterol 2 mg Sodium 580 mg

Ingredients 1 tbsp olive oil 1/4 C. tomato sauce 2 tbsps sofrito sauce 1 (.18 oz.) packet sazon seasoning 1/4 tsp black pepper

2 C. cooked pinto beans, drained 1 1/2 C. water salt to taste

Directions 1. 2. 3. 4.

For 5 mins heat and stir the following: pepper, oil, sazon, tomato sauce, and sofrito. Combine in the salt, beans, and water. Now turn up the heat to a medium level and cook everything for 20 mins. Enjoy.

Habichuelas Guisadas

27

CHILI

Lime Seafood Soup

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 5 Calories 251.2 Fat 6.4 g Cholesterol 81.9 mg Sodium 1436.6 mg Carbohydrates 18 g Protein 28.4 g

Ingredients 1 tbsp vegetable oil 2 garlic cloves, finely chopped 2 finely chopped 1 tbsp chili sauce 1 tbsp tomato sauce 2 medium tomatoes cut into eighths 3 tbsp fish sauce 2 tbsp sugar 3 C. chicken stock 2 tbsp lime juice 8 oz fish fillets, cut into small pieces

4 oz scallops, sliced 4 oz raw shrimp, peeled and de-veined 12 mussels, scrubbed clean 2 tbsp dry white wine 1⁄4 tsp salt 1⁄4 tsp ground black pepper 2 leave cilantro, for garnishing

Directions 1. Place a wok on medium heat. Heat the oil in it. Cook in it the shallot with garlic for 3 min. 2. Stir in the chili sauce, tomato sauce, chopped tomato, fish sauce and sugar. Mix them well. Cook them for 4 min. 3. Stir in the stock with lime juice. Cook them until it they start boiling. Stir in the wine with seafood. Cook them until they start boiling again. 4. Put on the lid and cook them for 5 min. remove the mussels that stayed closed and didn't open. Adjust the seasoning of the soup. Serve it hot. 5. Enjoy.

30

Chili Lime Seafood Soup

Cheesy

Fennel Seafood Soup

Prep Time: 20 mins Total Time: 2 hrs 50 mins Servings per Recipe: 8 Calories 667.1 Fat 26.7 g Cholesterol 214.8 mg Sodium 1173.6 mg Carbohydrates 27.2 g Protein 64.2 g

Ingredients 4 C. seafood stock 2 C. semi-dry wines or 2 C. dry wine 1⁄2 C. extra virgin olive oil 1 medium onion, chopped 4 garlic cloves, sliced thin 1 C. chopped Italian parsley 2 C. fresh fennel, sliced in thin strips 1 C. carrot, sliced in thin strips 1 C. celery, sliced in thin strips 2 lbs large scallops 2 lbs mussels

1 lb large shrimp 1 (20 oz) can crushed tomatoes 1 fresh lime 1⁄2 C. Italian parsley, chopped fine 1⁄2 C. grated parmesan cheese Salt Black pepper

Directions 1. Get a crock pot. Stir into it the stock, wine, and olive oil, onion, parsley, and garlic. Put on the lid and cook them for 1 h 5 min on high. 2. Stir in the carrots, fennel, and celery. Put on the lid and cook them for 40 high. 3. Layer in it the mussels followed by scallops and shrimp then top them with lime juice, a pinch of salt, pepper and crushed tomato. 4. Put on the lid and cook them for 40 min on high. Serve your soup hot and top it with some grated parmesan cheese. 5. Enjoy.

Cheesy Fennel Seafood Soup

31

SEAFOOD

Gumbo Soup

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 8 Calories 336.8 Fat 12.4 g Cholesterol 116.5 mg Sodium 959.8 mg Carbohydrates 31.1 g Protein 27.7 g

Ingredients 3 tbsp olive oil 2 medium red onions, chopped 3 garlic cloves 3 tbsp Old Bay Seasoning 32 oz chicken stock 3 tbsp red wine vinegar 2 tbsp oregano 4 tbsp parsley 1⁄4-1⁄2 tsp Tabasco sauce 1 lb frozen mixed seafood 1 lb raw peeled small shrimp

1 lb catfish nuggets 1 lemon 1⁄4 tsp black pepper 1⁄4 C. brown rice 2 (14 oz) cans Mexican-style stewed tomatoes with jalapeno peppers 1 (14 oz) can tomato soup 2 (14 oz) cans okra 3 tbsp gumbo file

Directions 1. Place a large soup pot over medium heat. Heat the oil in it. Cook in it the garlic with onion for 3 min. 2. Stir in 2 tbsp of Old Bay seasoning then cook them for 30 sec. Add the stock, red wine vinegar, oregano, parsley, and Tabasco. Cook them over medium heat until they start boiling. 3. Layer the seafood on a baking sheet then season them with the rest of the old bay seasoning and 1 lemon juice. Place them aside until the soup starts boiling. 4. Transfer the seafood to the soup with the rest of the 5. Ingredients leaving the gumbo file on top. Lower the heat and put on the lid. Cook the soup for 35 min then serve it warm 6. Enjoy.

32

Seafood Gumbo Soup

Creamy

Seafood Curry Soup

Prep Time: 10 mins Total Time: 4 hrs Servings per Recipe: 4 Calories 124.2 Fat 3.1 g Cholesterol 8 mg Sodium 420.1 mg Carbohydrates 18.7 g Protein 6.8 g

Ingredients 1 C. potato, chopped 3⁄4 C. onion, chopped 2 C. chicken broth 1 1⁄2 tsp curry powder 1 garlic clove, chopped 1 (14 1/2 oz) can whole tomatoes, undrained

4 1⁄2 C. white fish fillets cut into 1 inch pieces 1 C. plain yogurt 2 tbsp parsley, chopped 2 tbsp lemon juice

Directions 1. Place a large saucepan over medium heat. Stir into it the potatoes, onion, broth, curry, garlic, and tomatoes. Cook them until they start boiling. 2. Lower the heat and cook the sop for 17 min. allow the soup to cool down for 5 min. 3. Get a blender: Blend the soup in batches until it becomes smooth. Pout the soup back into the pot. Lower the heat and cook it until it starts boiling. 4. Add the fish and lower the heat. Cook the soup for 6 min. Turn off the heat and place the soup aside to lose heat. 5. Place the soup in the fridge and let it cool down for 3 h 20 min. Add the rest of the 6. Ingredients stir them well. Serve your soup with your favorite toppings. 7. Enjoy.

Creamy Seafood Curry Soup

33

SNOWY

Seafood Soup

Prep Time: 10 mins Total Time: 26 mins Servings per Recipe: 4 Calories 145.5 Fat 1.7 g Cholesterol 107 mg Sodium 1004.6 mg Carbohydrates 8.2 g Protein 24.4 g

Ingredients 3 tsp vegetable bouillon granules 1 C. bottled clam juice 2 tbsp fish sauce 1 tsp minced garlic 2 tbsp minced fresh ginger or 1 1⁄2 tbsp grated fresh ginger 1⁄2 lb fresh mushrooms, sliced 1 1⁄2 C. fresh snow peas 1⁄2 lb raw sea scallops, sliced in half

1 (13 1/2 oz) can light coconut milk 1⁄4 C. lime juice 2 tbsp chopped scallions 1⁄4 tsp crushed red pepper flakes 1⁄2 lb boiled medium shrimp 4 slices limes (optional, for garnish)

Directions 1. Place a large saucepan over medium heat. Place 3 C. of it and stir into it the vegetable bouillon granules until it melts. 2. Add the clam juice with fish sauce, garlic and ginger. Cook them until they start boiling. Lower the heat and cook the soup for 6 min. 3. Stir in the scallops with snow peas. Cook the soup until it starts boiling. Put on the lid and lower the heat. Cook the soup for 6 min. 4. Add the coconut milk with lime juice, scallions and pepper flakes. Cook the soup for 5 min. add the shrimp and cook the soup for 3 min. 5. Adjust the seasoning of the soup. Serve it hot with your favorite toppings. 6. Enjoy.

34

Snowy Seafood Soup

Seafood

Noodles Soup

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 213.3 Fat 5.2 g Cholesterol 86.5 mg Sodium 1236.8 mg Carbohydrates 14.4 g Protein 24.4 g

Ingredients 1 tsp lite olive oil (or other veggie oil) 4 garlic cloves, finely chopped 3 C. Chinese cabbage, thinly sliced 4 C. defatted chicken stock 6 oz small shrimp, peeled and deveined 6 oz bay scallops 3 tbsp light soy sauce

2 tbsp rice wine or 2 tbsp white vinegar 1⁄2 lb Chinese wheat noodles or 1⁄2 lb linguine 2 scallions, peeled & chopped

Directions 1. Place a medium saucepan over medium heat. Heat the oil in it. Cook in it the garlic until it becomes golden. 2. Stir in the cabbage wit 1/4 of the stock. Cook them until they start simmering then keep simmering them for 1 min. 3. In the meantime, bring a salted pot of water and cook in it the noodles for 4 min. Drain the noodles and divide on serving bowls. 4. Stir in the rest of the stock with scallops, shrimp, rice wine and soy sauce to the soup pot with cabbage. Cook them for 2 min. 5. Pour the soup over the noodles and serve it right away. 6. Enjoy.

Seafood Noodles Soup

35

EASY

Peasy Lemon Squeezy Seafood Soup

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 8 Calories 190 kcal Fat 11.8 g Carbohydrates 12.8g Protein 8.2 g Cholesterol 69 mg Sodium 900 mg

Ingredients 1 (10.75 oz) can condensed cream of potato soup 1 (10.75 oz) can condensed cream of shrimp soup 1 C. cooked shrimp 1 (10.75 oz) can condensed oyster stew 2 C. half-and-half cream

1 C. milk 1/2 tsp dried thyme 1/4 tsp white pepper

Directions 1. 2. 3. 4.

36

Place a large soup pot over low heat. Stir in all the Ingredients Cook them for 22 min. Serve your soup hot. Enjoy.

Easy Peasy Lemon Squeezy Seafood Soup

Cajun

Bisque

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 8 Calories 387 kcal Fat 30.1 g Carbohydrates 16.3g Protein 14.8 g Cholesterol 131 mg Sodium 278 mg

Ingredients 3 tbsps butter 3 tbsps all-purpose flour 1 tbsp vegetable oil 1 large onion, chopped 1 tbsp diced garlic 1 large celery stalk, diced Cajun seasoning to taste 1 C. chicken broth 1 1/2 C. frozen corn kernels 1 bay leaf

2 C. milk 2 C. heavy cream 1 tsp liquid shrimp and crab boil seasoning 1 lb fresh lump crabmeat 1/4 C. chopped green onions 1/2 tsp Worcestershire sauce salt and black pepper to taste chopped green onions

Directions 1. Heat and stir your flour and butter for 6 mins then shut the heat. 2. Get a separate large pot and begin to stir fry your celery, garlic, and onion for 2 mins then combine in some Cajun spice. 3. Stir the mix then add in the bay leaf, corn, and broth. 4. Stir everything again. 5. Now get the mix boiling, then add the crab boil, cream, and milk. 6. Set the heat to low and let the mix gently cook for 9 mins. 7. Begin to slowly add in the butter flour mix and combine the contents evenly. 8. Keep cooking everything for 7 mins then add the Worcestershire, green onions, and crab meat. 9. Add some pepper and salt. 10. Enjoy.

Cajun Bisque

37

THIBODEAUX

Gumbo

Prep Time: 1 hr Total Time: 3 hrs 40 mins Servings per Recipe: 20 Calories 296 kcal Fat 17.9 g Carbohydrates 12.1g Protein 20.9 g Cholesterol 144 mg Sodium 855 mg

Ingredients 1 C. all-purpose flour 3/4 C. bacon drippings 1 C. coarsely chopped celery 1 large onion, coarsely chopped 1 large green bell pepper, coarsely chopped 2 cloves garlic, diced 1 lb andouille sausage, sliced 3 quarts water 6 cubes beef bouillon 1 tbsp white sugar salt to taste 2 tbsps hot pepper sauce 1/2 tsp Cajun seasoning blend 4 bay leaves

1/2 tsp dried thyme leaves 1 (14.5 oz.) can stewed tomatoes 1 (6 oz.) can tomato sauce 2 tsps gumbo file powder 2 tbsps bacon drippings 2 (10 oz.) packages frozen cut okra, thawed 2 tbsps distilled white vinegar 1 lb lump crabmeat 3 lbs uncooked medium shrimp, peeled and deveined 2 tbsps Worcestershire sauce 2 tsps gumbo file powder

Directions 1. 2. 3. 4. 5. 6. 7. 8. 40

Get a large pot and begin to heat and stir 3/4 C. of bacon drippings with flour. Heat the mix with a medium to low level of heat and form a roux. Once the roux becomes a brown color you are finished. Cooking the roux should take about 24 mins. Make sure you stir consistently during this time. Once the roux is done shut the heat. Now chop the following with a food processor: garlic, celery, bell peppers, and onions. Add these chopped veggies to the roux and also add in the sausage. Get the mix simmering with a low level of heat and let everything cook for 12 mins. Now shut the heat again. Thibodeaux Gumbo

9. Get a separate pot and begin to boil your bouillon and water until the bouillon is dissolved. 10. Once the bouillon is fully incorporated add in the roux to the bouillon mix. 11. Set the heat to low then add in: the tomato sauce, sugar, stewed tomatoes, salt, thyme, hot sauce, bay leaves, and Cajun spice. 12. Stir the mix until it is smooth and let the gumbo simmer for 60 mins. 13. When 20 mins of cooking time is left add in 2 tsps of gumbo powder. 14. At the same time begin to stir fry your okra in 2 tbsps of bacon drippings for 20 mins then add the okra to the gumbo. 15. Stir the gumbo then add in the Worcestershire, shrimp, and crab. 16. Stir the meat into the gumbo and let everything cook for 50 more mins. 17. Then add in 2 more tsps of gumbo powder and mix everything. 18. Enjoy.

41

CAJUN

Gumbo II

Prep Time: 45 mins Total Time: 3 hrs 15 mins Servings per Recipe: 10 Calories 478 kcal Fat 39.4 g Carbohydrates 14.3g Protein 16 g Cholesterol 56 mg Sodium 1045 mg

Ingredients 1 C. vegetable oil 1 C. all-purpose flour 1 large onion, chopped 1 large green bell pepper, chopped 2 celery stalks, chopped 1 lb andouille or smoked sausage, sliced 1/4 inch thick

4 cloves garlic, diced salt and pepper to taste Creole seasoning to taste 6 C. chicken broth 1 bay leaf 1 rotisserie chicken, boned and shredded

Directions 1. 2. 3. 4. 5. 6. 7.

For 12 mins, stir fry, the flour and oil to make a brown roux. Make sure your roux does not have any black dots in it. If so, try again. Now add sausage, onions, celery, and bell pepper and cook the mix for 7 mins. Add in your garlic and let the contents cook for 6 more mins. Add the creole seasoning, pepper, broth, salt, and bay leaf. Get the broth boiling, set the heat to low, and let the mix lightly cook for 1 hour. Now stir in your chicken and cook the mix for 1 more hour. Try to stir the dish every 10 mins. 8. Enjoy.

42

Cajun Gumbo II

Hannah’s

Jambalaya

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 465 kcal Fat 19.8 g Carbohydrates 42.4g Protein 28.1 g Cholesterol 73 mg Sodium 1633 mg

Ingredients 2 tbsps peanut oil, divided 1 tbsp Cajun seasoning 10 oz. andouille sausage, sliced into rounds 1 lb boneless skinless chicken breasts, cut into 1 inch pieces 1 onion, diced 1 small green bell pepper, diced 2 stalks celery, diced 3 cloves garlic, diced 1 (16 oz.) can crushed Italian tomatoes

1/2 tsp red pepper flakes 1/2 tsp ground black pepper 1 tsp salt 1/2 tsp hot pepper sauce 2 tsps Worcestershire sauce 1 tsp file powder 1 1/4 C. uncooked white rice 2 1/2 C. chicken broth

Directions 1. Coat your chicken and sausage with the Cajun spice and fry the sausage in 1 tbsp of peanut oil until everything is browned then remove it from the pan. 2. Pour in another tbsp of peanut oil and begin to brown your chicken on all sides. Then place the chicken to the side as well. 3. Begin to stir fry your garlic, onions, celery, and bell peppers until the onions are soft then add in the file powder, red pepper, Worcestershire, black pepper, hot sauce, and salt. 4. Stir the spices then add in the crushed tomatoes. 5. Stir the mix again then add in the sausage and chicken. 6. Let the mix cook for 13 mins then add the broth and the rice as well. 7. Get the mix boiling, set the heat to low, and let the contents cook for 22 mins. 8. Enjoy.

Hannah’s Jambalaya

43

CREOLE

Soup

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 420 kcal Fat 34.6 g Carbohydrates 14.5g Protein 15.1 g Cholesterol 164 mg Sodium 636 mg

Ingredients 1/2 C. unsalted butter 1 onion, chopped 2 cloves garlic, diced 1/4 C. all-purpose flour 2 C. clam juice 2 C. chicken broth 1 (10 oz.) package frozen white corn 1 tsp salt

1/2 tsp ground white pepper 1/4 tsp dried thyme 1/4 tsp ground cayenne pepper 2 C. heavy cream 1 lb lump crabmeat, drained 4 green onions, chopped

Directions 1. Begin to stir fry your garlic and onions, in butter, until the onions are soft then add in the flour. 2. Stir and cook the mix for 3 mins then add the broth and clam liquid. 3. Get everything boiling then add the cayenne, corn, thyme, salt, and white pepper. 4. Stir the mix again then set the heat to low. 5. Let everything cook for 17 mins. 6. Now add in the green onions, crab, and cream. 7. Stir everything again and get it all hot. 8. Enjoy.

44

Creole Soup

Louisiana

Chowder

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 355 kcal Fat 9.5 g Carbohydrates 32.7g Protein 37.1 g Cholesterol 91 mg Sodium 1398 mg

Ingredients 1 (16 oz.) package mixed frozen vegetables 2 tbsps butter 3/4 C. chopped onion 1 clove garlic, diced 1 (4 oz.) package sliced fresh mushrooms 1 tbsp Cajun seasoning 2 tbsps all-purpose flour 1 1/2 C. milk

1 lb scallops, cleaned and cut in half 1 tsp salt 1/8 tsp ground black pepper

Directions 1. 2. 3. 4. 5.

Get your veggies boiling in after for 10 mins. Then remove the liquids. Begin to stir fry your mushrooms, onions, garlic, and Cajun spice, in butter for 7 mins. Now add in your flour and stir the mix. Add the milk and stir everything again and let the mix being to simmer and get thick. Combine in the pepper, salt, and scallops and let the mix cook for 9 mins then add the veggie mix to the pan and stir everything for 4 mins. 6. Enjoy.

Louisiana Chowder

45

JAMBALAYA

V

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 369 kcal Fat 16.6 g Carbohydrates 31.5g Protein 20.7 g Cholesterol 78 mg Sodium 704 mg

Ingredients 2 tbsps margarine or butter 1/4 C. chopped onion 1/3 C. chopped celery 1/4 C. chopped green pepper 1 (14.5 oz.) can diced tomatoes 1 1/2 C. chicken broth 2/3 C. long grain white rice 1 tsp dried basil 1/4 tsp garlic powder 1/4 tsp black pepper

1/4 tsp hot sauce 1 bay leaf 2/3 C. diced cooked chicken breast 2/3 C. cooked crumbled Italian sausage 2/3 C. peeled cooked shrimp

Directions 1. Fry your green peppers, onions, and celery for 7 mins until tender. Then add broth, bay leaf, tomatoes, basil, house sauce, pepper, and garlic, and rice. 2. Get this mix boiling and then lower the heat. 3. Place a lid on the pot and let the rice cook for 22 mins. 4. Now add your shrimp, chicken and sausage and let everything simmer for 4 more mins. 5. Take out the bay leaf and then serve. 6. Enjoy.

46

Jambalaya V

Authentic

Texas Chili

Prep Time: 20 mins Total Time: 3 hrs 20 mins Servings per Recipe: 8 Calories 675 kcal Fat 49.1 g Carbohydrates 12.4g Protein 42.4 g Cholesterol 168 mg Sodium 351 mg

Ingredients 4 slices bacon, diced 2 onions, diced 8 cloves garlic, diced 2 tsps dried oregano 1 tsp cayenne pepper 3 tbsps paprika 1/3 C. chili powder 1 tbsp cumin

4 lbs boneless beef chuck or rump, cut into 1/2-inch cubes 5 3/4 C. water 4 canned Chipotle peppers in adobo sauce, seeded and minced 2 tbsps cornmeal

Directions 1. Fry your bacon in a big pot then add in the garlic and onions. Cook the onions until they are soft in the drippings then add in: cumin, oregano, chili powder, cayenne, and paprika. 2. Cook the spice for 40 secs then add in: cornmeal, beef, chipotle, and water. 3. Get everything boiling. 4. Once the mix is boiling, reduce the heat, and cook everything for 3 hrs. 5. At this point your stew should be thick and the beef should be soft. 6. Enjoy.

Authentic Texas Chili

47

SOUTHERN

Gumbo I

Prep Time: 20 mins Total Time: 3 hrs 55 mins Servings per Recipe: 10 Calories 437 kcal Fat 32.2 g Carbohydrates 14.5g Protein 21.4 g Cholesterol 67 mg Sodium 873 mg

Ingredients 1 (3 lb) whole chicken 1/2 C. all-purpose flour 1/2 C. vegetable oil 1 (10 oz.) package frozen chopped onions 1 (10 oz.) package frozen green bell peppers 1 tbsp Cajun seasoning (such as Tony Chachere's), or to taste

5 stalks celery, finely chopped 2 whole bay leaves 1 (28 oz.) can diced tomatoes 1 lb fully-cooked smoked beef sausage (such as Hillshire Farm(R)), sliced 1 (10 oz.) package frozen sliced okra salt and black pepper to taste

Directions 1. 2. 3. 4. 5. 6.

Boil your water and salt, then simmer your chicken in it for 1 hour until fully cooked. Take the chicken out from the water and cut it in half to cool faster. Keep the water the chicken was cooked in. Once the chicken is no longer hot take off the meat from the bones. Now get a big pan and mix: veggie oil and flour together to form a roux. Make this roux with a low level of heat and constantly stir it for about 22 mins until it becomes brown. 7. Once it is brown add in: bay leaves, onions, Cajun seasoning, celery and bell peppers. 8. Again with a low heat let the veggies simmer for 40 mins. 9. Now add the chicken broth (the boiled water), sausage, and diced tomatoes. 10. Let the contents simmer for 1 more hour. 11. Now add in your meat from the chicken and your okra and let everything simmer for 50 more mins. 12. Enjoy your gumbo. 50

Southern Gumbo I

Turkey

Prep Time: 10 mins

Stew

Total Time: 50 mins Servings per Recipe: 6 Calories 684 kcal Fat 30.5 g Carbohydrates 59.2g Protein 45.7 g Cholesterol 112 mg Sodium 2036 mg

Ingredients

Directions

1 tbsp olive oil 1/2 C. minced onion 3 cloves garlic, minced 2 tsps chili powder 1/2 tsp cumin 1/2 tsp oregano 4 C. water 1 (10.75 oz.) can condensed tomato soup 1 (28 oz.) can diced tomatoes 1 C. salsa 4 C. shredded cooked turkey 1 tbsp dried parsley 3 chicken bouillon cubes 1 (14 oz.) can black beans, rinsed, drained 2 C. frozen corn 1/2 C. sour cream 1/4 C. diced fresh cilantro Toppings: 6 C. corn tortilla chips 3/4 C. diced green onion 1 C. shredded Cheddar-Monterey Jack cheese blend 1/2 C. diced fresh cilantro 1/2 C. sour cream

1. Stir fry your onions in olive oil for 5 mins then combine in: oregano, garlic, cumin, and chili powder. 2. Cook the spices for 60 more secs. 3. Now add the following and get it boiling: bouillon, water, parsley, tomato soup, turkey, diced tomatoes, and salsa. 4. Once the bouillon has been combined into the mix add: cilantro, black beans, sour cream, and corn. 5. Let the mix gently cook for 33 mins with a low level of heat. 6. When serving the soup top the bowl with shredded cheese, tortilla chips, green onions, cilantro, and more sour cream. 7. Enjoy.

Turkey Stew

51

RANCHO

Minestrone Beef Soup

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 617 kcal Fat 33.6 g Carbohydrates 51.9g Protein 30.3 g Cholesterol 99 mg Sodium 1593 mg

Ingredients 1 lb ground beef 1 (10 oz.) can diced tomatoes with green chili peppers 1 (16 oz.) can ranch style chili beans 1 (15.25 oz.) can whole kernel corn

1 (19 oz.) can minestrone soup salt and pepper to taste

Directions 1. 2. 3. 4. 5.

52

Stir fry your beef, until it is fully, in a big pot. Then add in the chili beans, minestrone, diced tomatoes, and corns with juice. Add your preferred amount of pepper and salt and place a lid on the pot. Cook the stew for 35 mins Enjoy.

Rancho Minestrone Beef Soup

Windy City

Vegetarian Chili

Prep Time: 20 mins Total Time: 7 hrs Servings per Recipe: 12 Calories 160 kcal Fat 4.7 g Carbohydrates 24.8g Protein 7.1 g Cholesterol 0 mg Sodium 409 mg

Ingredients 2 cubes vegetable bouillon, crumbled 1 tbsp ground cumin 1 clove garlic, minced 2 tsp chili powder 1 tsp ground turmeric 1 tsp dried oregano 1 tsp dried basil 1 tsp ground red pepper 1 C. water 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can dark red kidney beans, drained and rinsed

1 (15 oz.) can vegetarian baked beans 1 (14.5 oz.) can diced tomatoes 1 onion, diced 2 stalks celery, diced 1 C. diced carrot 1 C. fresh green beans, trimmed and cut into 3/4-inch pieces 1 C. coconut milk

Directions 1. In a small pan, mix together the vegetable bouillon, cumin, garlic, chili powder, turmeric, oregano, basil and red pepper on low heat and cook for about 1-2 minutes. 2. Add the water and bring to a simmer. 3. Remove from the heat. 4. In a slow cooker, mix together the black beans, red kidney beans, vegetarian baked beans, tomatoes, onion, celery, carrot, green beans and spice mixture. 5. Set the slow cooker on High and cook, covered for about 6-8 hours. 6. Stir in the coconut milk. 7. Now, set the slow cooker on Low and cook, covered for about 30 minutes.

Windy City Vegetarian Chili

53

CHICAGO

Cod Chowder

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 379 kcal Fat 15.5 g Carbohydrates 30.7g Protein 28.7 g Cholesterol 80 mg Sodium 612 mg

Ingredients 1 lb. sliced turkey bacon 1 large onion, chopped 5 medium potatoes, peeled and diced 1 1/2 lb. cod fillets, cut into 1 inch cubes

1 (12 fluid oz.) can evaporated milk 1/2 C. whole milk 2 tbsp butter salt and pepper to taste

Directions 1. Heat a large pan on medium-high heat and cook the bacon till browned completely. 2. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. 3. Drain the grease, reserving about 1 tbsp in the pan. 4. Place the pan on medium and sauté the onions for about 5 minutes. 5. Add the potatoes and enough water to cover them and bring to a boil. 6. Cook for about 5 minutes. 7. Stir in the fish pieces, evaporated milk, whole milk and butter and bring to a boil. 8. Reduce the heat to low heat and simmer for about 30 minutes. 9. Stir in the salt and pepper and remove from the heat. 10. Serve hot with a topping of the crumbled bacon.

54

Chicago Cod Chowder

Chicago

Winter Stew

Prep Time: 10 mins Total Time: 10 hrs 10 mins Servings per Recipe: 6 Calories 668 kcal Fat 30.5 g Carbohydrates 61.3g Protein 36.4 g Cholesterol 101 mg Sodium 1128 mg

Ingredients 1 1/2 lbs cubed beef stew meat 1/2 lb smoked sausage of your choice, sliced 1 medium onion, diced

3 potatoes, scrubbed and cubed 1 (28 oz.) can baked beans

Directions 1. Add the following to the crock of a slow cooker: potatoes, stew, onions, and sausage. Stir the mix then top everything with the beans. 2. Place a lid on the crock and cook the stew for 7 hrs with low heat. 3. Enjoy.

Chicago Winter Stew

55

CREAMY

Chicken and Rice Soup with Fresh Italian Herbs

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 12 Calories 137 kcal Fat 5.5 g Carbohydrates 13.6g Protein 8.2 g Cholesterol 20 mg Sodium 274 mg

Ingredients 2 tbsps olive oil 2 skinless, boneless chicken breast halves - shredded salt and pepper to taste 1 tbsp butter 1/2 small onion, chopped 2 cloves garlic, finely chopped 3 tbsps all-purpose flour 10 sprigs Italian flat leaf parsley

3 sprigs fresh thyme 1 bay leaf 3 C. chicken stock 3 C. milk 1 C. water 1 C. uncooked instant rice 1 tsp Cajun spice, optional

Directions 1. Make an herb bundle with some kitchen string: take your thyme, parsley, and bay leaf and tie everything together then place the bundle to the side. 2. Get your olive oil hot in a saucepan then once the oil is hot add in your chicken, pepper, and salt. Let everything cook for 7 mins or until the chicken is done. 3. Place the chicken to the side. 4. Now lower the heat then add in your butter. Let the butter melt then begin to stir fry your garlic and onion in the butter for 6 mins. 5. Add in the flour and stir everything until the flour begins to brown a little. 6. Add your milk and stock to the mix then add in the tied herbs and the chicken as well. 7. Stir everything and let it simmer for 30 mins. 8. Now a get some water boiling in a 2nd pot for your rice. Once the water is boiling combine in your rice, place a lid on the pot, and let everything cook for 7 mins, with a low level of heat. 9. Take out the tied herbs from the pot then add in your rice and your Cajun spice and stir everything again. Enjoy. 56

Creamy Chicken and Rice Soup with Fresh Italian Herbs

Faggioli Soup

Prep Time: 1 hr Total Time: 3 hrs Servings per Recipe: 20 Calories 322 kcal Fat 14.9 g Carbohydrates 27.1g Protein 20.6 g Cholesterol 45 mg Sodium 783 mg

Ingredients 3 lb. lean ground beef 1/2 C. olive oil 4 C. chopped onion 2 C. chopped celery 2 (4.5 oz.) jars bottled minced garlic 1 tsp coarsely ground black pepper 8 (14 oz.) cans beef broth 1 (28 oz.) can crushed tomatoes 1 (6 oz.) can tomato paste

2 1/2 tsp dried thyme 2 1/2 tsp dried basil 2 1/2 tsp dried oregano 2 tbsp dried parsley 2 C. dintalini pasta 2 (15 oz.) cans kidney beans, drained and rinsed

Directions 1. Heat a large pan on medium heat and cook the beef till browned completely. 2. Drain the excess grease from the skillet and transfer the beef into a bowl. 3. In the same pan, heat the olive oil and cook the onion, celery, garlic and black pepper for about 10 minutes. 4. Stir in the beef broth, crushed tomatoes, tomato paste, thyme, basil, oregano and parsley. 5. Reduce the heat and simmer, covered for about 1 hour. 6. Stir in the beef and simmer for about 15 minutes. 7. Stir in the pasta and cook for about 8-10 minutes. 8. Stir in the beans and cook for about 10-15 minutes.

Faggioli Soup

57

CHICAGO

Monday Minestrone

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 8 Calories 301.3 Fat 14.3g Cholesterol 11.4mg Sodium 625.5mg Carbohydrates 35.9g Protein 10.4g

Ingredients 1/4 lb fresh green beans 2 medium zucchini 1 large potato 1/2 lb cabbage 1/3 C. olive oil 3 tbsp butter 2 medium onions, chopped 3 medium carrots, coarsely chopped 3 celery ribs, coarsely chopped 2 garlic cloves, minced 1 (28 oz.) cans Italian plum tomatoes, undrained 3 1/2 C. beef broth 1 1/2 C. water 1/2 tsp salt

1/2 tsp dried basil leaves, crushed 1/4 tsp dried rosemary leaves, crushed 1/4 tsp fresh black pepper 1 bay leaf 1 (16 oz.) cans cannellini beans, rinsed and drained freshly grated Parmesan cheese

Directions 1. 2. 3. 4. 5.

Trim the fresh green beans and cut into 1-inch pieces. Trim the zucchini and cut into 1/2-inch cubes. Peel the potato and cut into 3/4-inch cubes. Shred the cabbage roughly. In 6 quart Dutch oven, heat the oil and butter on medium heat and cook the onions for about 6-8 minutes. 6. Stir in the carrots and potato and cook for about 5 minutes. 7. Stir in the celery and green beans and cook for about 5 minutes. 8. Stir in zucchini and cook for about 3 minutes. 60

Chicago Monday Minestrone

9. Stir in the cabbage and garlic and cook for about 1 minute. 10. Drain the tomatoes, reserving the juice and then chop roughly. 11. Stir in the broth, water, tomatoes, reserved juice, salt, basil, rosemary, black pepper and bay leaf and bring to a boil on high heat. 12. Reduce the heat to low and simmer, covered for about 1 1/2 hours, stirring occasionally. 13. Stir in the beans and reduce the heat to medium-low. 14. Simmer, uncovered for about 30-40 minutes, stirring occasionally. 15. Discard the bay leaf and serve with the topping of the cheese.

61

CHICAGO

Country Winter Soup

Prep Time: 30 mins Total Time: 55 mins Servings per Recipe: 6 Calories 286.2 Fat 7.2g Cholesterol 13.1mg Sodium 861.0mg Carbohydrates 44.8g Protein 12.2g

Ingredients 1 C. chopped celery 1 C. chopped onion 2 garlic cloves 1 tbsp olive oil 5 C. vegetable broth 1 C. water 1/2 C. Arborio rice 3 medium tomatoes, chopped 1 medium zucchini, chopped roughly

6 C. torn fresh spinach 1 (15 oz.) cans great northern beans, rinsed and drained 1/4 C. snipped fresh thyme 1/4 tsp cracked black pepper 1/2 C. crumbled feta cheese

Directions 1. 2. 3. 4.

In a Dutch oven, heat the oil and sauté the celery, onion and garlic till tender. Add the broth, water and uncooked rice and bring to a boil. Reduce the heat and simmer, covered for about 15 minutes. Stir in the tomatoes, zucchini, torn spinach, beans, thyme and pepper and cook till heated completely. 5. Stir in the crumbled feta and serve. 

62

Chicago Country Winter Soup

Chipotle

Prep Time: 10 mins

Pumpkin Soup

Total Time: 30 mins Servings per Recipe: 8 Calories 145 kcal Fat 9.5 g Carbohydrates 13.3g Protein 3.4 g Cholesterol 24 mg Sodium 790 mg

Ingredients 2 tbsps butter 2 tbsps all-purpose flour 4 C. vegetable stock 1 (29 oz.) can pumpkin puree 2 chipotle peppers in adobo sauce, minced 1 1/2 C. half-and-half cream 2 tbsps sofrito 1 tbsp Worcestershire sauce

1 tsp salt 1 tsp paprika

Directions 1. In a large pan, melt the butter on medium heat and cook the flour stirring continuously for about 3 minutes or till it becomes golden brown. 2. Slowly, add the broth, stirring continuously and bring to a boil on high heat. 3. Slowly, add the pumpkin puree, stirring continuously and then stir in the half-and-half, Worcestershire sauce, sofrito, chipotle peppers, salt and paprika and bring to a gentle simmer. 4. Reduce the heat to medium-low and simmer, stirring occasionally for about 8 minutes or till thickens.

Chipotle Pumpkin Soup

63

MEDELLIN

Corn Stew

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 6 Calories 693 kcal Fat 28.8 g Cholesterol 71.3g Sodium 41.1 g Carbohydrates 104 mg Protein 714 mg

Ingredients 1 (3 lb.) whole chicken, cut into pieces 8 potatoes, peeled and cubed 1 onion, chopped 1 tsp salt 1 tsp ground black pepper 1/2 tsp garlic powder 1 (15.25 oz.) can whole kernel corn, drained

2 avocados, peeled, pitted, and diced 1/4 C. chopped fresh cilantro sour cream, for topping

Directions 1. In a large pan, add the chicken pieces and enough water to cover on medium heat and bring to a boil. 2. Simmer for about 45 minutes. 3. Transfer the chicken into a bowl, reserving the water in the pan. 4. Keep the chicken aside to cool slightly. 5. Remove the meat from bones and shred into strands. 6. Return the pan of water to medium heat. 7. Add the potatoes, onion, salt, pepper and garlic powder and cook for about 30 minutes. 8. With a potato masher, mash the potatoes into the broth till a thick mixture is formed. 9. Stir in the shredded chicken and corn and cook till heated completely. 10. Stir in the avocado and cilantro and serve with a topping of the sour cream.

64

Medellin Corn Stew

San Pedro Town Pollo Stew

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 809.3 Fat 57.1g Cholesterol 243.8mg Sodium 1695.6mg Carbohydrates 11.1g Protein 60.0g

Ingredients 1 whole chicken, cut up 2 tbsp white vinegar 2 tbsp achiote paste 1 onion 1 green bell pepper 5 garlic cloves 3 tbsp soy sauce 3 tbsp Worcestershire sauce 2 tbsp cumin

1 tsp thyme 1 tsp oregano 1 tsp salt 1⁄2 tsp fresh ground black pepper 1 -2 tbsp coconut oil 1 -2 tsp sugar water, to cover 1 bay leaf

Directions 1. In a small bowl, mix together the achiote paste and vinegar. 2. Rub the achiote paste mixture over the chicken pieces evenly. 3. In a large bowl, add the chicken pieces, Worcestershire sauce, cumin, thyme, oregano and black pepper and mix well. 4. Chop the onion, pepper and garlic and keep aside. 5. In a large pan, melt the coconut oil. 6. Add the sugar and swirl to spread evenly. 7. Remove the chicken from the bowl, reserving the marinade. 8. In the pan, add the chicken pieces and cook till browned from both sides. 9. Add the onions, peppers and garlic and sauté till translucent. 10. Add the reserved marinade and enough water to almost cover the chicken and simmer for about 40-60 minutes.

San Pedro Town Pollo Stew

65

BACALAO

Vizcaina (Codfish Soup)

Prep Time: 30 mins Total Time: 9 hrs 15 mins Servings per Recipe: 8 Calories 475 kcal Fat 18.9 g Carbohydrates 31.6g Protein 42.3 g Cholesterol 192 mg Sodium 4353 mg

Ingredients 1 lb salted cod fish, submerged in 2 qts of water, for 8 hours, change the water 4 times, then cut into small pieces 4 potatoes, sliced thick 2 onions, sliced 4 hard-boiled eggs, sliced 2 tsps capers 2 large cloves garlic, minced 1/4 C. pitted green olives 1 (4 oz.) jar roasted red bell peppers, drained

1/2 C. golden raisins 1 bay leaf 1 (8 oz.) can tomato sauce 1/2 C. extra virgin olive oil 1 C. water 1/4 C. white wine

Directions 1. Get a big pot and add in half of the following in layers: raisins, potatoes, roasted red peppers, fish, olives, onions, garlic, boiled eggs, and capers. 2. Now add in half of the tomato sauce and half of the olive oil. 3. Add the bay leaf and repeat the process. 4. Now add in the wine and the water. 5. Get everything boiling without stirring the mix. 6. Once everything is boiling place a lid on the pot and set the heat to low. 7. Let the contents cook for 35 mins. 8. Enjoy.

66

Bacalao Vizcaina

How to Make

Ramen Soup Simply

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 2 Calories 291 kcal Fat 10.2 g Carbohydrates 42.4g Protein 6.9 g Cholesterol 0 mg Sodium 1675 mg

Ingredients 3 1/2 C. vegetable broth 1 (3.5 oz.) package ramen noodles with dried vegetables 2 tsp soy sauce

1/2 tsp chili oil 1/2 tsp minced fresh ginger root 2 green onions, sliced

Directions 1. 2. 3. 4. 5. 6.

In a medium pan, add the noodles and broth over high heat. Cover the pan and bring to a boil. Uncover the pan and stir to break up the noodles. Reduce the heat to medium and stir in the ginger, soy sauce and chili oil. Simmer, uncovered for about 10 minutes. Stir in the sesame oil and serve with a garnishing of the green onions.

How to Make Ramen Soup Simply

67

ITALIAN

Ramen

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 297 kcal Fat 20.4 g Carbohydrates 15.4g Protein 13.2 g Cholesterol 35 mg Sodium 746 mg

Ingredients 1/2 C. diced pancetta 1 tbsp olive oil 1 medium onion, chopped 1/4 tsp salt 1 (3 oz.) package ramen noodles, coarsely broken in package (flavor packet discarded) 1 (10 oz.) package frozen peas

3 C. low-chicken broth 1 tbsp butter 1/2 C. grated Parmesan cheese, plus additional for serving 1/4 tsp freshly ground black pepper

Directions 1. In a 12-inch nonstick skillet, heat the oil on medium heat and cook the pancetta for about 5 minutes, stirring occasionally. 2. Stir in the onion and salt and cook for about 4 minutes, stirring continuously. 3. Add the noodles and cook for about 1 minute, stirring continuously. 4. Stir in the peas and broth and bring to a boil. 5. Cook for about 3 minutes, stirring continuously. 6. Remove from the heat and stir in the butter, Parmesan and pepper. 7. Serve with a topping of the extra Parmesan.

70

Italian Ramen

Easy

Prep Time: 15 mins

Egg Drop Soup

Total Time: 20 mins Servings per Recipe: 1 Calories 137 kcal Fat 6.7 g Carbohydrates 11g Protein 8.4 g Cholesterol 5 mg Sodium 2109 mg

Ingredients 1 C. chicken broth 1/2 C. shredded lettuce 1/4 C. sliced mushrooms 1/4 C. sliced onion 1/2 (3 oz.) package instant ramen noodles (exclude seasoning packet) 3 tbsp egg substitute

1 tbsp soy sauce 1 tsp sesame oil

Directions 1. 2. 3. 4.

In a small pan, add the lettuce, mushrooms, onion and chicken broth and bring to a boil. Add the ramen noodles and cook for about 3 minutes, stirring occasionally. Add the egg substitute into the broth, stirring continuously. Remove from the heat and stir in the soy sauce and sesame oil.

Easy Egg Drop Soup

71

EASY

Wonton Soup

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 293 kcal Fat 9g Carbohydrates 33.5g Protein 17.7 g Cholesterol 84 mg Sodium 3373 mg

Ingredients 8 C. chicken broth 3 tbsps soy sauce 2 tsps sesame oil 2 tsps rice wine vinegar 2 tsps lemon juice 2 tsps minced garlic 1 1/2 tsps chile-garlic sauce (such as Sriracha(R))

salt to taste 8 C. water 20 wontons

Directions 1. Get the following simmering: salt, broth, chili garlic sauce, sesame oil, garlic, wine vinegar, and lemon juice. 2. Let the mix gently simmer for 12 mins. 3. At the same time being to get some water boiling in another pot. Add the wontons to the boiling water and let the mix cook for 7 mins. Then combine the wontons to the simmering mix. 4. Enjoy.

72

Easy Wonton Soup

Alternative

Egg Drop Soup

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 36 kcal Fat 1.6 g Carbohydrates 4g Protein 1.7 g Cholesterol 46 mg Sodium 164 mg

Ingredients 1 egg 1/4 tsp salt 2 tbsps tapioca flour 1/4 C. cold water 4 C. chicken broth 1/8 tsp ground ginger 1/8 tsp minced fresh garlic

2 tbsps diced green onion 1/4 tsp Asian (toasted) sesame oil (optional) 1 pinch white pepper (optional)

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Get a bowl and whisk your eggs with salt in it. Get a 2nd bowl, mix: cold water and tapioca flour. Mix everything until its smooth. Now get your garlic, ginger, and broth boiling. Once the mix has boiled for about 2 mins add the tapioca mix and continue boiling everything for about 2 more mins until the mix is no longer cloudy and thick. Remove the mix from the heat and add the eggs in gradually. Combine the eggs in slowly in the form of a circle but do not stir the mix too much. Once the eggs have set add a garnishing of white pepper, sesame oil, and onions. Enjoy.

Alternative Egg Drop Soup

73

MISO

(Bean Curd Soup)

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 158 kcal Carbohydrates 21.6 g Cholesterol 0 mg Fat 4.1 g Protein 9.1 g Sodium 641 mg

Ingredients three half cups water three tbsps. denjang (Korean bean curd paste) 1 tbsp. garlic paste half tbsp. dashi granules half tbsp. gochujang (Korean hot pepper paste) 1 zucchini, cubed

1 potato, peeled and cubed 1/4 lb. fresh mushrooms, quartered 1 onion, chopped 1 (12 ounce) package soft tofu, sliced

Directions 1. Combine water, denjang, garlic paste, dashi and gochujang in saucepan over medium heat and let it boil for 2 minutes. 2. Now add zucchini, potato, onions and mushrooms, and cook for another 7 minutes. 3. Now add tofu and cook until tender.

74

Miso

Simple

Prep Time: 10 mins

Seaweed Soup

Total Time: 40 mins Servings per Recipe: 4 Calories 376 kcal Carbohydrates 21.4 g Cholesterol 69 mg Fat 21.9 g Protein 20.6 g Sodium 1249 mg

Ingredients 1 ounce dried wakame (brown) seaweed 2 tsps. sesame oil half cup extra-lean ground beef 1 tsp. salt, or to taste 1 half tbsps. soy sauce

1 tsp. minced garlic 7 cups water

Directions 1. Let the seaweed stand in water for about 15 minutes to get soft, drain the water, and cut it into 2 inch pieces. 2. Cook beef, 1/3 cup soy sauce and add some salt in hot oil in a saucepan over medium heat for about 4 minutes and add seaweed and the soy sauce that is left. 3. Cook for another minute and add garlic and some water. 4. Bring water to boil and lower the heat down to low and cook for another 15 minutes. 5. Serve.

Simple Seaweed Soup

75

COCONUT SOUP

Thai-Style

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 8 Calories 314 kcal Carbohydrates 17.2 g Cholesterol 86 mg Fat 21.6 g Protein 15.3 g Sodium 523 mg

Ingredients 1 pound medium shrimp - peeled and deveined 2 (13.5 ounce) cans canned coconut milk 2 cups water 1 (1 inch) piece galangal, thinly sliced 4 stalks lemon grass, bruised and chopped 10 kaffir lime leaves, torn in half 1 pound shiitake mushrooms, sliced

1/4 cup lime juice 3 tbsps fish sauce 1/4 cup brown sugar 1 tsp curry powder 1 tbsp green onion, thinly sliced 1 tsp dried red pepper flakes

Directions 1. Cook shrimp in boiling water until tender. 2. Put coconut milk, water, lime leaves, galangal and lemon grass in a large sized pan and heat it up for about 10 minutes before transferring the coconut milk into a new pan, while discarding all the spices. 3. Heat up shiitake mushrooms in the coconut milk for five minutes before adding lime juice, curry powder, brown sugar and fish sauce into it. 4. When you want to serve it, heat up the shrimp in this soup for some time before pouring this into serving bowls.

76

Coconut Soup Thai-Style

Vegetable Soup In Thailand

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 12 Calories 183 kcal Carbohydrates 21.4 g Cholesterol < 1 mg Fat 7.4 g Protein 4.4 g Sodium 749 mg

Ingredients 1 cup uncooked brown rice 2 cups water 3 tbsps olive oil 1 sweet onion, chopped 4 cloves garlic, minced 1/4 cup chopped fresh ginger root 1 cup chopped carrots 4 cups chopped broccoli 1 red bell pepper, diced 1 (14 ounce) can light coconut milk 6 cups vegetable broth

1 cup white wine 3 tbsps fish sauce 2 tbsps soy sauce 3 Thai chili peppers 2 tbsps chopped fresh lemon grass 1 tbsp Thai pepper garlic sauce 1 tsp saffron 3/4 cup plain yogurt fresh cilantro, for garnish

Directions 1. Bring the mixture of rice and water to boil before turning the heat down to low and cooking for 45 minutes. 2. Cook ginger, carrots, garlic and onion in hot olive oil for about five minutes before you add broccoli, coconut milk, broth, wine, soy sauce, Thai chili peppers, red bell pepper, lemon grass, fish sauce, garlic sauce, and saffron into it and cook for another 25 minutes. 3. Now blend this soup in batches in a blender until you get the required smoothness. 4. Mix yoghurt and cooked rice very thoroughly with this soup. 5. Garnish with cilantro before you serve.

Vegetable Soup In Thailand

77

CHARONG’S

Favorite Thai Soup of Ginger

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 415 kcal Carbohydrates 7.3 g Cholesterol 29 mg Fat 39 g Protein 14.4 g Sodium 598 mg

Ingredients 3 cups coconut milk 2 cups water 1/2 pound skinless, boneless chicken breast halves - cut into thin strips 3 tbsps minced fresh ginger root 2 tbsps fish sauce, or to taste

1/4 cup fresh lime juice 2 tbsps sliced green onions 1 tbsp chopped fresh cilantro

Directions 1. Bring the mixture of coconut milk and water to boil before adding chicken strips, and cooking it for three minutes on medium heat or until you see that the chicken is cooked through. 2. Now add ginger, green onions, lime juice, cilantro and fish sauce into it. 3. Mix it well and serve.

80

Charong’s Favorite Thai Soup of Ginger

Creole

Spice Mix

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 20 Calories 16 kcal Fat < 0.4 g Carbohydrates < 3.4g Protein 0.7 g Cholesterol 0 mg Sodium 1048 mg

Ingredients 2 tbsps onion powder 2 tbsps garlic powder 2 tbsps dried oregano 2 tbsps dried basil 1 tbsp dried thyme

1 tbsp black pepper 1 tbsp white pepper 1 tbsp cayenne pepper 5 tbsps paprika 3 tbsps salt

Directions 1. Get a bowl, combine: salt, onion powder, paprika, garlic powder, cayenne, oregano, white pepper, thyme, black pepper, and basil. 2. Stir the spices evenly then place them in a shaker or spice container. 3. Enjoy.

Creole Spice Mix

81

CAJUN

Spice

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 12 Calories 6 kcal Fat < 0.1 g Carbohydrates < 1.2g Protein < 0.2 g Cholesterol < 0 mg Sodium 388 mg

Ingredients 2 tsps salt 2 tsps garlic powder 2 1/2 tsps paprika 1 tsp ground black pepper 1 tsp onion powder 1 tsp cayenne pepper

1 1/4 tsps dried oregano 1 1/4 tsps dried thyme 1/2 tsp red pepper flakes

Directions 1. Get a bowl, combine: pepper flakes, thyme, oregano, cayenne, onion powder, black pepper, paprika, garlic powder, and salt. 2. Stir the spice mix evenly then place everything into a shaker or spice container. 3. Enjoy.

82

Cajun Spice

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