Soup Sundays: A Soup Cookbook with Delicious Soup Recipes [2 ed.]

Table of contents :
Table of Contents
South Carolina Catfish Inspired Chowder
Utica Inspired Chowder
How to Make a Fresh Corn Chowder
Chowder 101
Country Roasted Chicken and Broccoli Chowder
Caribbean Conch and Corn Chowder
Saskatchewan Country Chowder
How to Make a Can of Chowder
Saturday’s Dinner
Veggie Sampler Chowder
Moroccan Lentil Soup
Seattle Country Squash Soup
Onion Soup I
Onion Soup II
Shallot and Peas Soup
Vietnamese Tofu Soup
Italian Herbed Tofu Soup
Big Apple Soup
Irish Cannellini Soup
Vietnamese Rice Noodle Soup
Hash Brown Soup
Summertime Vegetarian Soup Sampler
Suan La Dofu Tang
Chi Tan T'ang
Sweet and Spicy Tofu Soup
Easy Wonton Soup
Alternative Egg Drop Soup
Natural Ramen Noodles
New Classical Ramen
Ramen Re-Imagined
Super Easy Coconut Soup Thai-Style
Country Squash and Honey Curry Soup
Authentic Thailand Rice Noodle Coconut Curry Soup
Garden Zucchini and Onion Curry Soup
Verdant Cayenne Cauliflower Curry Soup
Ginger Carrot Cashew and Onion Curry Soup
Canadian Ginger and Maple Sweet Potato Curry Soup
Alternative Cauliflower Curry Soup II
Vegan Split Peas and Carrots Curried
Creamy Lime Curry Soup
Northern Ireland Inspire Leeks and Celery Curry Soup
Chicken Soup 101
Southwest Chicken Soup
Chicken Soup Spicy Mexican Style
Classical Southern Italiana Chicken Soup
Zuppa Pollo
Chicken Soup Base 101
Fired Roasted Chicken Soup with Black Beans
Cheddar and Broccoli Chicken Soup
Hearty Chili Chicken Soup
Chicken Soup with Avocado
Chili and Corny Oxtail Soup
Crazy Spring Soup
Frozen's Cocktail Soup
White Curry Soup
Italian Chunky Mushroom Soup
Chile Sauerkraut Soup
Hot Bok Sirloin Soup
Classic Beef Pearls Soup
Stewed Potato Soup
Stewed Green Corn Soup
Spicy Orange Seafood Soup
Warriors' Seafood Soup
Shrimp's Roots Soup
Herbed Seafood Soup
Classic Wine Seafood Soup
Fancy Artichoke and Seafood Soup
Tropical Pineapple Seafood Soup
Nutty Shrimp Soup
Hoisin Noodles Soup
Vermicelli Seafood Soup

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Soup Sundays A Soup Cookbook with Delicious Soup Recipes

By BookSumo Press All rights reserved

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Table of Contents South Carolina Catfish Inspired Chowder 9 Utica Inspired Chowder 12 How to Make a Fresh Corn Chowder 13 Chowder 101 14 Roasted Chicken and Broccoli Chowder 15 Caribbean Conch and Corn Chowder 17 Saskatchewan Country Chowder 18 How to Make a Can of Chowder 19 Saturday’s Dinner 22 Veggie Sampler Chowder 23 Moroccan Lentil Soup 24 Seattle Country Squash Soup 25 Onion Soup I 26 Onion Soup II 27 Shallot and Peas Soup 28

Vietnamese Tofu Soup 29 Italian Herbed Tofu Soup 32 Big Apple Soup 33 Irish Cannellini Soup 34 Vietnamese Rice Noodle Soup 35 Hash Brown Soup 36 Summertime Vegetarian Soup Sampler 37 Suan La Dofu Tang 38 Chi Tan T'ang 39 Sweet and Spicy Tofu Soup 42 Easy Wonton Soup 43 Alternative Egg Drop Soup 44 Natural Ramen Noodles 45 New Classical Ramen 46 Ramen Re-Imagined 47 Super Easy Coconut Soup Thai-Style 48 Country Squash and Honey Curry Soup 49

Thailand Rice Noodle Coconut Curry Soup 52 Garden Zucchini and Onion Curry Soup 53 Verdant Cayenne Cauliflower Curry Soup 54 Ginger Carrot Cashew and Onion Curry Soup 55 Ginger and Maple Sweet Potato Curry Soup 56 Alternative Cauliflower Curry Soup II 57 Vegan Split Peas and Carrots Curried 58 Creamy Lime Curry Soup 59 Northern Ireland Inspire Leeks and Celery Curry Soup 62 Chicken Soup 101 63 Southwest Chicken Soup 64 Chicken Soup Spicy Mexican Style 65 Classical Southern Italiana Chicken Soup 66 Zuppa Pollo 67 Chicken Soup Base 101 68 Fired Roasted Chicken Soup with Black Beans 69 Cheddar and Broccoli Chicken Soup 72

Hearty Chili Chicken Soup 73 Chicken Soup with Avocado 74 Chili Corny Oxtail Soup 75 Crazy Spring Soup 76 Frozen's Cocktail Soup 77 White Curry Soup 78 Italian Chunky Mushroom Soup 79 Chile Sauerkraut Soup 82 Hot Bok Sirloin Soup 83 Classic Beef Pearls Soup 84 Stewed Potato Soup 85 Stewed Green Corn Soup 86 Spicy Orange Seafood Soup 87 Warriors' Seafood Soup 89 Shrimp's Roots Soup 92 Herbed Seafood Soup 93 Classic Wine Seafood Soup 94

Fancy Artichoke and Seafood Soup 95 Tropical Pineapple Seafood Soup 96 Nutty Shrimp Soup 97 Hoisin Noodles Soup 98 Vermicelli Seafood Soup 99

South Carolina

Catfish Inspired Chowder

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 347 kcal Fat 18.5 g Carbohydrates 20.9g Protein 23.6 g Cholesterol 78 mg Sodium 968 mg

Ingredients 2 tbsp butter 1/2 small onion, chopped 1 (14 oz.) can chicken broth 1 C. water 1/2 C. chopped celery 1 C. sliced baby carrots 2 medium potatoes, cubed 3 C. milk, divided 1/3 C. cake flour

1 tsp celery salt 1 tsp salt 1/2 tsp ground black pepper 1 1/2 lb. catfish fillets cut into 1 inch pieces 1 1/2 C. shredded Cheddar cheese

Directions 1. In a Dutch oven, melt the butter on medium heat and sauté the onion till tender. 2. Stir in the chicken broth, water, celery, carrots and potatoes and cook for about 10 minutes, stirring occasionally. 3. In a small bowl, add 1 1/2 C. of the milk and cake flour and beat till well combined. 4. Add the flour mixture into the Dutch oven and stir to combine. 5. Stir in the remaining milk, celery salt and pepper and cook for about 10 minutes, stirring occasionally. 6. Stir in the catfish and cook for about 5 minutes. 7. Stir in the Cheddar cheese and cook for about 5 minutes, stirring continuously.

South Carolina Catfish Inspired Chowder

9

UTICA INSPIRED

Chowder

Prep Time: 20 mins Total Time: 1 hr 30 mins Servings per Recipe: 8 Calories 262 kcal Fat 10.3 g Carbohydrates 10.7g Protein 31.2 g Cholesterol 45 mg Sodium 400 mg

Ingredients 2 1/2 lb. halibut steaks, cubed 1 red bell pepper, chopped 1 onion, chopped 3 stalks celery, chopped 3 cloves garlic, minced 1/4 C. olive oil 1 C. tomato juice 1/2 C. apple juice

2 (16 oz.) cans whole peeled tomatoes, mashed 2 tbsp chopped fresh parsley 1/2 tsp salt 1/2 tsp dried basil 1/8 tsp dried thyme 1/8 tsp ground black pepper

Directions 1. In a large pan, heat the oil and sauté the peppers, celery, onion and garlic till tender. 2. Add the tomato juice, apple juice, mashed tomatoes and herbs and simmer for about 30 minutes. 3. Stir in the halibut pieces and simmer for about 30 minutes. 4. Stir in the salt and pepper and remove from the heat.

12

Utica Inspired Chowder

How to Make a

Fresh Corn Chowder

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 313 kcal Fat 20.4 g Carbohydrates 30.9g Protein 5.7 g Cholesterol 54 mg Sodium 729 mg

Ingredients 4 ears corn, kernels cut from cob 2 tbsp olive oil, divided 1 onion, diced 1 C. shredded carrot 1 stalk celery, chopped 1 clove garlic 4 C. chicken broth 4 red potatoes cut into bite-size pieces 2 C. light cream

1 (15 oz.) can cream-style corn 1 tsp finely chopped parsley Salt and ground black pepper to taste Roux: 3 tbsp butter 2 tbsp all-purpose flour

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

Set your oven to 350 degrees F before doing anything else. In a baking dish, mix together the corn kernels and 1 tbsp of the olive oil. Cook in the oven for about 20 minutes. In a large pan, heat 1 tbsp of the olive oil on medium heat and sauté the onion, carrot, celery and garlic for about 5-7 minutes. Stir in the chicken broth, roasted corn, potatoes, light cream, cream-style corn, parsley, salt and pepper and bring to a boil. In a small skillet, melt the butter on medium-low heat. Add the flour and cook for about 5 minutes, stirring continuously. Add the roux into the chowder and cooking for about 30 minutes, stirring occasionally.

How to Make a Fresh Corn Chowder

13

CHOWDER

101

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 348 kcal Fat 19.9 g Carbohydrates 27.8g Protein 14.7 g Cholesterol 60 mg Sodium 372 mg

Ingredients 3 tbsp butter 1 onion, chopped 1 large potato, peeled and diced 1 bay leaf 1/2 tsp cumin 1/4 tsp dried sage 3 tbsp all-purpose flour 2 C. chicken stock

1 1/2 C. milk 1 1/2 C. frozen corn kernels 2 tbsp chopped parsley 2 tbsp chopped fresh chives 1/4 C. dry white wine 2 C. shredded Cheddar cheese Salt and pepper to taste

Directions 1. In a large pan, melt the butter on medium high heat and sauté the onion, potato, bay leaf, cumin and sage for about 5 minutes. 2. Add the flour and stir to coat well. 3. Add the chicken stock and milk and bring to a boil, beating continuously. 4. Reduce the heat and simmer for about 30 minutes, stirring occasionally. 5. Stir in the corn, parsley, chives and wine and simmer for about 5 minutes. 6. Discard the bay leaf and stir in the Cheddar cheese till melted completely. 7. Stir in the salt and pepper and remove from the heat.

14

Chowder 101

Country

Roasted Chicken and Broccoli Chowder

Prep Time: 45 mins Total Time: 1 hr 40 mins Servings per Recipe: 12 Calories 317 kcal Fat 19.9 g Carbohydrates 14.7g Protein 19.4 g Cholesterol 79 mg Sodium 1011 mg

Ingredients 4 slices turkey bacon, chopped 1 tbsp olive oil 2 cloves garlic, minced 1 onion, diced 2 carrots, chopped 2 stalks celery, chopped 1/2 C. all-purpose flour 1 (48 fluid oz.) can chicken broth 1 tsp ground cumin 1 tsp red pepper flakes 2 tsp garlic and herb seasoning blend 2 bay leaves

1/2 tsp ground thyme 1 tsp salt 1/2 tsp poultry seasoning 1 small head broccoli, cut into florets 1 1/2 C. half-and-half 1 potato, cubed 2 (6.5 oz.) cans chopped clams 1/2 lb. roasted chicken thigh meat, diced 1/4 C. butter, cubed 1 C. coarsely shredded smoked cheddar cheese

Directions 1. 2. 3. 4. 5.

In a large pan, heat the olive oil on medium heat and cook the bacon till browned. With a slotted spoon, transfer the bacon onto a paper towel lined plate to drain. In the same pan, add the garlic, onion, carrots and celery and cook for about 10 minutes. Stir in the flour and cook for about 10 minutes, stirring continuously. Add the chicken broth, cumin, red pepper flakes, garlic and herb seasoning blend, bay leaf, thyme, salt and poultry seasoning and bring to a boil on high heat. 6. Reduce the heat to medium-low and simmer for about 10 minutes, stirring occasionally. 7. Meanwhile, arrange a steamer basket over 1-inch of boiling water. 8. Place the broccoli in steamer basket and cook, covered for about 2-4 minutes. 9. Drain the broccoli and transfer into a blender. 10. Add some of the half-and-half and pulse till smooth. 11. Add the broccoli puree, remaining half-and-half, potato, clams, and chicken into the Country Roasted Chicken and Broccoli Chowder

15

simmering chowder and bring to a simmer. 12. Simmer for about 15 minutes. 13. Add the cubed butter and stir till melted completely. 14. Serve with a sprinkling of the Cheddar cheese.

16

Caribbean

Conch and Corn Chowder

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 8 Calories 430 kcal Fat 30.7 g Carbohydrates 20g Protein 20.5 g Cholesterol 81 mg Sodium 474 mg

Ingredients 1 lb. conch meat 1/4 C. margarine, divided 2 green onions, chopped 1 carrot, diced 1 stalk celery, diced 1 small sweet potato, peeled and diced 1 small red bell pepper, diced 1/2 C. fresh corn kernels 2 tbsp all-purpose flour

1 quart half-and-half 1 (14 oz.) can unsweetened coconut milk 2 C. fish stock 1 1/2 tbsp grated fresh ginger root Salt and pepper to taste 1 1/2 tsp hot sauce 1 bunch fresh cilantro, chopped

Directions 1. 2. 3. 4. 5.

In a pan, add the conch meat and enough water to cover and bring to a boil. Cook for about 15 minutes. Drain the conch meat ell. In a food processor, add the conch meat pulse till chopped finely. In a skillet, melt 2 tbsp of the margarine on medium heat and sauté the green onions, carrot, celery, sweet potato, red pepper and corn for about 5 minutes. 6. In a large pan, melt remaining 2 tbsp of the margarine. 7. Add the flour and cook till a roux is formed, stirring contentiously. 8. Stir in the half-and-half, coconut milk, fish stock, ginger, salt, pepper, conch meat and vegetables and bring to a boil. 9. Reduce the heat to low and simmer for about 15 minutes. 10. Stir in the hot sauce and cilantro and simmer for about 15 minutes.

Caribbean Conch and Corn Chowder

17

SASKATCHEWAN COUNTRY

Chowder

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 489 kcal Fat 18.6 g Carbohydrates 62.3g Protein 21.4 g Cholesterol 51 mg Sodium 984 mg

Ingredients 1 lb. turkey bacon 2 carrots, diced 4 stalks celery, chopped 1 bay leaf 2 tbsp butter 2 tbsp all-purpose flour 4 C. milk 3 large potatoes, diced

1 (19 oz.) can corn, drained 1 pinch paprika

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

18

Heat a large skillet on medium heat and cook the bacon for about 5 minutes. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. Remove about half of the bacon grease from the skillet. In the remaining bacon grease, sauté the carrots, celery and bay leaf for about 5 minutes. In a large pan, melt the butter on medium-low heat. Stir in the flour. Slowly, stir in the milk and bring to a gentle boil. Cook for about 5 minutes, beating continuously. Stir in the crumbled bacon, potatoes, corn, paprika and carrot mixture and simmer for about 15 minutes, stirring occasionally.

Saskatchewan Country Chowder

How to Make a

Can of Chowder

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 412 kcal Fat 26 g Carbohydrates 27.1g Protein 17.6 g Cholesterol 95 mg Sodium 1198 mg

Ingredients 1 (10.75 oz.) can New England clam chowder 1 (10.75 oz.) can condensed cream of potato soup 1 (10.75 oz.) can condensed cream of celery soup 1 (6.5 oz.) can minced clams 1/2 C. chopped onion

1/2 C. chopped celery 1 tbsp margarine 4 C. half-and-half cream

Directions 1. In a large pan, melt the margarine on and sauté the onion and celery till tender. 2. Stir in the clam chowder, cream of potato soup, cream of celery soup, clams and halfand-half and cook till heated completely.

How to Make a Can of Chowder

19

SATURDAY’S

Dinner

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 6 Calories 459 kcal Fat 21.4 g Carbohydrates 40g Protein 26.3 g Cholesterol 90 mg Sodium 925 mg

Ingredients 1 tbsp olive oil 1 red onion, diced 3 cloves garlic, minced 1 red bell pepper, diced 3 potatoes, diced 3 carrots, diced 2 quarts chicken broth 1 lb. skinless, boneless chicken breast halves - chopped 1 (1 oz.) package ranch dressing mix

1 tsp crushed red pepper flakes Salt to taste Ground black pepper to taste 1/2 lb. processed cheese food, shredded 1 (16 oz.) package frozen green beans 1/4 C. butter 1/4 C. all-purpose flour

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion, garlic and red bell pepper till tender. 2. Stir in the potatoes, carrots and chicken broth and bring to a boil. 3. Reduce the heat to low and simmer for about 20 minutes. 4. Stir in the chicken, ranch dressing mix, crushed red pepper, salt and pepper. 5. Add the processed cheese and stir till melts completely. 6. Stir in the green beans just before making the roux. 7. In a skillet, melt the butter on medium heat. 8. Stir in the flour and cook till a thick, golden brown roux is formed, stirring continuously. 9. Add the roux into the soup and cook for about 5 minutes, stirring continuously.

22

Saturday’s Dinner

Veggie

Sampler Chowder

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 7 Calories 203 kcal Fat 6.8 g Carbohydrates 30.3g Protein 6g Cholesterol 8 mg Sodium 802 mg

Ingredients 3 tbsp margarine 1 onion, finely diced 3 potatoes, peeled and diced 3/4 C. chopped celery 2 C. sliced carrots 2 tsp salt 1/8 tsp ground black pepper 3 C. chicken broth

3 C. milk 1/2 tsp dried parsley 1/4 C. cold water 1/4 C. cornstarch

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

In a large pan, melt the butter on medium heat and sauté the onion till tender. Stir in the carrots and celery and cook for about 10 minutes. Add the broth, potatoes, salt and pepper and bring to a boil. Simmer for about 15-20 minutes. Stir in the milk and parsley and bring to a boil. In a bowl, dissolve the cornstarch into cold water. Add the cornstarch mixture into the hot soup and cook till well combined, stirring continuously. 8. Serve immediately.

Veggie Sampler Chowder

23

MOROCCAN

Lentil Soup

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 10 Calories 261 kcal Fat 3.9 g Carbohydrates 42g Protein 14.4 g Cholesterol 0 mg Sodium 299 mg

Ingredients 6 C. vegetable stock 1 C. dry lentils 1 tbsp olive oil, or to taste 1 onion, diced 1 cinnamon stick 1 tsp minced fresh ginger root 1 tsp ground turmeric 1 tsp ground cumin 1 tsp ground black pepper 1 (15 oz.) can garbanzo beans, drained

1 (15 oz.) can red kidney beans, rinsed and drained 1 (14 oz.) can diced tomatoes 1 C. cooked quinoa (optional) 1 bunch flat-leaf parsley leaves and thinner stems, diced 1 bunch cilantro leaves and thinner stems, diced 1 lemon, or to taste, juiced

Directions 1. Get your lentils boiling in the stock. 2. Now set the heat to a low level and let it gently cook while you stir fry your onions in olive oil for 2 mins. 3. Add to the onions: black pepper, cinnamon stick, cumin, ginger, and turmeric. 4. Cook the seasoned onions for 4 more mins then add them to the lentils and stir everything. 5. Now combine the following with the lentils: quinoa, garbanzos, tomatoes, and kidney beans. 6. Get everything boiling again and add the cilantro and parsley. 7. Set the heat to its lowest level and gently cook the mix for 50 mins. 8. Top the soup with some lemon juice then serve. 9. Enjoy.

24

Moroccan Lentil Soup

Seattle

Country Squash Soup

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 388.2 Cholesterol 78.9mg Sodium 895.3mg Carbohydrates 32.1g Protein 8.4g

Ingredients 5 tbsps butter 1 large onion, diced 2 lbs butternut squash, peeled, seeded and cut into 1/2-inch pieces 4 C. vegetable broth

1/2 tsp nutmeg 1/4 tsp cinnamon 1/2 C. whipping cream

Directions 1. In a large heavy pan, melt butter on medium-high heat and sauté the onion for about 5 minutes or till tender. 2. Add the squash and cook for about 5 minutes. 3. Stir in the cinnamon, nutmeg and broth and bring everything to a gentle boil. 4. Then reduce the heat to medium-low. 5. Simmer, covered, for about 20 minutes or till the squash becomes tender. 6. Remove the soup from the heat and let it cool slightly. 7. In a blender, add the soup in batches and pulse till smooth. 8. Place the soup in pan on medium heat and stir in the cream, salt and black pepper and simmer till heated completely.

Seattle Country Squash Soup

25

ONION

Soup I

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 476 kcal Fat 15.2 g Carbohydrates 56.1g Protein 21.8 g Cholesterol 36 mg Sodium 1224 mg

Ingredients 4 onions, chopped 3 tbsps butter 3 tbsps all-purpose flour 1 tsp ground black pepper 1 tsp white sugar 3 (10.5 oz.) cans vegetable broth 1 1/4 C. water

1/2 tsp dried parsley 1/4 tsp dried thyme 1 C. white wine 1 French baguette, cut into 1/2 inch slices 8 oz. shredded mozzarella cheese

Directions 1. 2. 3. 4. 5.

Stir fry your onions in butter for 12 mins then add in: sugar, flour, and black pepper. Cook and stir for 2 mins before adding in: thyme, broth, parsley, and water. Let this mix gently boil for 12 mins. At the same time turn on your broiler. Divide the mix between the serving bowls and add a piece of bread to each with a final topping of cheese. 6. Melt the cheese under the broiler or in the oven then serve the soup. 7. Enjoy.

26

Onion Soup I

Onion

Soup II

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 618 kcal Fat 35.9 g Carbohydrates 39.5g Protein 29.7 g Cholesterol 114 mg Sodium 3433 mg

Ingredients 4 tbsps butter 1 tsp salt 2 large red onions, thinly sliced 2 large sweet onions, thinly sliced 2 cans vegetable broth 1/2 C. red wine 1 tbsp Worcestershire sauce 2 sprigs fresh parsley 1 sprig fresh thyme leaves

1 bay leaf 1 tbsp balsamic vinegar salt and freshly ground black pepper to taste 4 thick slices French or Italian bread 8 slices Gruyere or Swiss cheese slices, room temperature 1/2 C. shredded Asiago 4 pinches paprika

Directions 1. 2. 3. 4. 5.

Get some twine and tie together the following: bay leaf, thyme, and parsley. Top your red and sweet onions with salt and then fry them in butter for 37 mins. Try to stir the contents every 3 mins to avoid any burning. Add in: Worcestershire, broth, and red wine. Drop the tied spices in as well. Let this gently boil for 22 mins, with a low heat, and stir the mix at least 3 times. Take out the spices and add in some pepper, salt, and vinegar. 6. Place a lid on the pot and let the contents continue to stay warm with a very low level of heat. 7. Turn on the broiler and toast your bread under it for 2 mins then flip the pieces and toast for 2 more mins. 8. Grab 4 bowls and add an equal amount of soup to each. 9. Then add a piece of bread to each as well. 10. Add a topping of 2 pieces of gruyere and an equal amount of asiago to the pieces of bread and some paprika. 11. Cook the bowls under the broiler for 6 mins. Enjoy. Onion Soup II

27

SHALLOT

and Peas Soup

Prep Time: 5 mins Total Time: 17 mins Servings per Recipe: 4 Calories 195 kcal Fat 10.3 g Carbohydrates 20.2g Protein 6.8 g Cholesterol 31 mg Sodium 202 mg

Ingredients 2 tbsps butter 2 medium shallots, finely chopped 2 C. water 3 C. fresh shelled green peas

salt and pepper to taste 3 tbsps whipping cream (optional)

Directions 1. Stir fry your shallots in butter for 4 mins then add in: pepper, peas, salt, and water. 2. Get everything boiling. 3. Once the mix is boiling, place a lid on the pot, set the heat to low, and let the mix cook for 15 mins. 4. Now puree the peas and add them to the pan along with the cream. 5. Heat everything back up and then add more pepper and salt. 6. Enjoy.

28

Shallot and Peas Soup

Vietnamese

Tofu Soup

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 8 Calories 479 kcal Fat 26.5 g Carbohydrates 51.4g Protein 16.4 g Cholesterol 0 mg Sodium 271 mg

Ingredients 2 tbsps vegetable oil 1 onion, coarsely chopped 2 shallots, thinly sliced 2 cloves garlic, chopped 2 inch piece fresh ginger root, thinly sliced 1 stalk lemon grass, cut into 2 inch pieces 4 tbsps curry powder 1 green bell pepper, coarsely chopped 2 carrots, peeled and diagonally sliced 8 mushrooms, sliced 1 lb fried tofu, cut into bite-size pieces 4 C. vegetable broth

4 C. water 2 tbsps vegetarian fish sauce (optional) 2 tsps red pepper flakes 1 bay leaf 2 kaffir lime leaves 8 small potatoes, quartered 1 (14 oz.) can coconut milk 2 C. fresh bean sprouts, for garnish 8 sprigs fresh chopped cilantro, for garnish

Directions 1. Stir fry your shallots and onions in oil until the onions are see-through then add in: curry, garlic, lemon grass, and ginger. 2. Stir fry everything for about 6 more mins then add: tofu, green peppers, mushrooms, and carrots. 3. Cook the mix for 2 more mins before adding in the veggie stock, pepper flakes, and fish sauce. 4. Stir everything and get it all boiling. 5. Once the contents are boiling add in the coconut milk and the potatoes, get it all boiling again. 6. Once the soup is boiling set the heat to low and let the mix gently cook for 50 mins. 7. When serving the soup top it with some fresh cilantro and some bean sprouts. 8. Enjoy. Vietnamese Tofu Soup

29

ITALIAN

Herbed Tofu Soup

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 358 kcal Fat 12.9 g Carbohydrates 49g Protein 17.1 g Cholesterol 29 mg Sodium 1484 mg

Ingredients 2 tbsps butter 2 C. sliced carrots 1 1/2 C. chopped onion 1 1/2 C. chopped celery 1 1/2 tsps minced garlic 12 C. vegetarian chicken-flavored broth 2 C. egg noodles 1 (14 oz.) container extra-firm tofu, drained and cubed 1/4 C. raisins 1/2 tsp dried basil

1/2 tsp dried oregano 1/4 tsp poultry seasoning 1/4 tsp dried thyme 1/4 tsp dried rosemary 1/4 tsp dried marjoram 1/4 tsp black pepper 1/4 C. cornstarch 3 tbsps cold water

Directions 1. 2. 3. 4.

Get a bowl, mix until smooth: water and cornstarch. Stir fry the following in butter for 12 mins: garlic, carrots, celery, and onions. Now add in the broth and get it all boiling. Once everything is boiling, add: pepper, noodles, marjoram, raisins, rosemary, basil, thyme, cornstarch mix, oregano, and poultry seasoning. 5. Get the contents boiling again then place a lid on the pot, set the heat to low, and let it all gently cook for 35 mins. 6. Enjoy.

32

Italian Herbed Tofu Soup

Big Apple Soup

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 8 Calories 143 kcal Fat 10.1 g Carbohydrates 12.7g Protein 2g Cholesterol 16 mg Sodium 662 mg

Ingredients 3 tbsps olive oil 1 shallot, minced 2 small apples, peeled, cored, and diced 4 C. vegetable broth 2 C. water 1/2 tsp freshly grated nutmeg 1/2 tsp ground allspice 1/2 tsp ground cinnamon

1/4 tsp coarsely ground black pepper 1 (12 oz.) box frozen butternut squash 1/2 C. half-and-half 2 tbsps butter 1/2 tsp dried tarragon

Directions 1. Stir fry your shallots in olive oil until they are soft then add in the apples and fry them for 2 mins. 2. Place everything into a large pot and add in the water and broth to the pot and stir the mix. 3. Now add in: the pepper, nutmeg, cinnamon, and allspice. 4. Get everything boiling, set the heat to low, and let the mix cook for 20 mins. 5. Add the squash to the soup and get everything boiling again. 6. Add the half and half and the tarragon as well and let the mix cook for 7 mins. 7. Enjoy.

Big Apple Soup

33

IRISH

Cannellini Soup

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 228 kcal Fat 11.4 g Carbohydrates 22g Protein 9.5 g Cholesterol 14 mg Sodium 927 mg

Ingredients 1 tbsp olive oil 1 head escarole, coarsely chopped 2 cloves garlic, pressed 1 (15 oz.) can vegetable broth 1 (15.5 oz.) can cannellini beans, rinsed and drained

1/8 tsp crushed red pepper flakes 2 tbsps grated Parmesan cheese

Directions 1. Add the olive oil to a pan and begin to fry your escarole for 6 mins then add the garlic and keep cooking everything for 60 more secs. 2. Now add in the beans and the broth. 3. Stir the mix then add in the pepper flakes and stir everything again. 4. Get the mix boiling then set the heat to low and let the contents simmer for 10 mins. 5. Top the beans with your parmesan. 6. Enjoy.

34

Irish Cannellini Soup

Vietnamese

Rice Noodle Soup

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 159 kcal Fat 2.3 g Carbohydrates 29.2g Protein 5.2 g Cholesterol 5 mg Sodium 991 mg

Ingredients 2 (14.5 oz.) cans vegetable broth 2 star anise pods, or more to taste 3/4 tbsp ginger paste 1 tsp Sriracha 4 oz. tofu, cubed 1/2 C. broccoli florets

1/2 C. sliced mushrooms 1/4 C. chopped carrots 1/2 (8 oz.) package dried thin rice noodles 1 tbsp chopped green onion

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

Get the following boiling: sriracha, broth, ginger paste, and star anise. Once the mix is boiling combine in: the carrots, tofu, mushrooms, and broccoli. Let the mix cook for 9 mins. Now begin get your noodles boiling in water. Once the water is boiling shut the heat and place a lid on the pot. Let the noodles sit for 6 mins then remove the liquids and run the noodles under some cool water. 7. Now take out the anise from the simmering mix. 8. Place your noodles in serving bowls and top them with the broth mix. 9. Place some green onions over everything. 10. Enjoy.

Vietnamese Rice Noodle Soup

35

HASH BROWN

Soup

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 6 Calories 284 kcal Fat 14 g Carbohydrates 33.4g Protein 7.7 g Cholesterol 42 mg Sodium 1112 mg

Ingredients 4 1/2 tbsps butter 1 1/2 C. frozen chopped onions 1 1/2 (14.5 oz.) cans vegetable broth 1 (24 oz.) package frozen hash brown potatoes 3 tbsps all-purpose flour 1 1/2 tsps dried basil

3/4 tsp salt 3/4 tsp ground black pepper 3/4 tsp garlic salt 1 1/2 dashes hot sauce 1 (12 oz.) can evaporated milk

Directions 1. Stir fry your onions in butter for 7 mins then add in: the broth, hot sauce, potatoes, garlic salt, flour, pepper, basil and salt. 2. Get everything boiling, set the heat to low, and let the potatoes cook for 22 mins. 3. Add in the evaporated milk and stir the mix evenly. 4. Enjoy.

36

Hash Brown Soup

Summertime

Vegetarian Soup Sampler

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 81 kcal Fat 3.8 g Carbohydrates 9.6g Protein 4.6 g Cholesterol 8 mg Sodium 561 mg

Ingredients 2 tbsps butter 1 C. peeled and sliced carrots 1 C. sliced onions 1 C. sliced leeks (optional) 1/2 C. sliced celery 1 tsp fresh thyme leaves

2 lbs sliced fresh brown or white mushrooms 6 C. vegetable stock salt and pepper to taste 1/2 C. chopped green onion

Directions 1. Begin to stir fry your celery, carrots, leeks, and onions, in butter, for 12 mins then add in the mushrooms and thyme. 2. Keep frying the mix for 7 mins then add in some pepper, salt, and the chicken stock. 3. Get everything boiling, place a lid on the pot, and set the heat to low. 4. Let the mix gently cook for 35 mins then divide the soup between serving bowls. 5. Top each serving with green onions. 6. Enjoy.

Summertime Vegetarian Soup Sampler

37

SUAN LA

Dofu Tang (Tofu Soup)

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 2 Calories 256 kcal Fat 8.3 g Carbohydrates 25.5g Protein 21.2 g Cholesterol 93 mg Sodium 2390 mg

Ingredients 4 C. vegetable broth 1 (12 oz.) package silken tofu, diced 2 green onions, diced 1 eggs, beaten 1 portobello mushroom, halved and sliced 2 C. diced cabbage

1 tbsp Thai chile sauce 1 tbsp rice vinegar 3 tbsps soy sauce 1 tsp citric acid powder (optional)

Directions 1. Get your broth boiling then add the green onions and tofu. 2. Gradually pour in the whisked eggs to form long ribbons. Then combine in the cabbage and mushrooms. 3. Let the contents cook for 7 mins then shut the heat. 4. Add in your soy sauce, citric acid, vinegar, and chili sauce. 5. Enjoy.

38

Suan La Dofu Tang

Chi Tan

T'ang (Classical Egg Drop Soup)

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 62 kcal Fat 2.8 g Carbohydrates 4.7g Protein 4.5 g Cholesterol 94 mg Sodium 1872 mg

Ingredients 8 cubes chicken bouillon 6 C. hot water 2 tbsps cornstarch 2 tbsps soy sauce

3 tbsps distilled white vinegar 1 green onion, minced 3 eggs, beaten

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

Get a large pot and begin to heat some hot water and bouillon. Stir and heat the mix until the bouillon is completely dissolved. Now add in: the green onions, soy sauce, and vinegar. Get the mix boiling then set the heat to low. Slowly add in your whisked eggs while stirring. Once the eggs have set, shut the heat. Enjoy.

Chi Tan T'ang

39

SWEET

and Spicy Tofu Soup

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 211 kcal Fat 12 g Carbohydrates 17.3g Protein 11.3 g Cholesterol 0 mg Sodium 243 mg

Ingredients 1 tbsp vegetable oil 1 red bell pepper, diced 3 green onions, diced 2 C. water 2 C. chicken broth 1 tbsp soy sauce 1 tbsp red wine vinegar 1/4 tsp crushed red pepper flakes 1/8 tsp ground black pepper

1 tbsp cornstarch 3 tbsps water 1 tbsp sesame oil 6 oz. frozen snow peas 1 (8 oz.) package firm tofu, cubed 1 (8 oz.) can sliced water chestnuts, drained

Directions 1. Stir fry your green onions and bell peppers in oil for 7 mins then combine in: soy sauce, broth, and 2 C. of water. 2. Now set the heat to medium and let the mix cook for 7 more mins. 3. Get a bowl, combine: sesame oil, vinegar, 3 tbsps water, pepper flakes, cornstarch, and black pepper. 4. Stir the mix until it is smooth then pour it into the simmering broth. 5. Continue simmering the broth for 7 more mins until it gets thick then add in: water chestnuts, snow peas, and tofu. 6. Let the tofu cook for 12 mins. 7. Enjoy.

42

Sweet and Spicy Tofu Soup

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.

Easy Wonton Soup

43

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.

44

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

Natural

Ramen Noodles

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 280 kcal Carbohydrates 53.6 g Cholesterol 0 mg Fat 4.4 g Protein 10.4 g Sodium 1351 mg

Ingredients 4 cups vegetable broth 4 cups water 1 tbsp soy sauce 1 tbsp sesame oil 1 tbsp ground ginger

1 tbsp Sriracha hot sauce 9 ounces soba noodles

Directions 1. Bring everything except noodles to boil before adding noodles and cooking it for about seven minutes or until you see that they are tender. 2. Take noodles out into bowls and top with broth according to your choice.

Natural Ramen Noodles

45

NEW CLASSICAL

Ramen

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 1 Calories 500 kcal Carbohydrates 66 g Cholesterol 191 mg Fat 19.2 g Protein 17.4 g Sodium 1796 mg

Ingredients 2 1/2 cups water 1 carrot, sliced 4 fresh mushrooms, sliced 1 (3 ounce) package ramen noodle pasta with flavor packet

1 egg, lightly beaten 1/4 cup milk (optional)

Directions 1. Cook carrots and mushrooms in boiling water for about seven minutes before adding noodles and flavoring packets, and cooking all this for three more minutes. 2. Pour egg into the mixture very slowly, while stirring continuously for thirty seconds to get the egg cooked. 3. Add some milk before serving.

46

New Classical Ramen

Ramen

Re-Imagined

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

Ingredients 3 1/2 cups vegetable broth 1 (3.5 ounce) package ramen noodles with dried vegetables 2 tsps soy sauce 1/2 tsp chili oil

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

Directions 1. Bring a mixture of noodles and broth to boil over high heat before turning down the heat to medium and adding soy sauce, ginger and chili oil. 2. Cook this for about 10 minutes before adding sesame oil. 3. Garnish this with green onions before serving.

Ramen Re-Imagined

47

SUPER EASY

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.

48

Super Easy Coconut Soup Thai-Style

Country

Squash and Honey Curry Soup

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 296 kcal Fat 13.3 g Carbohydrates 43.8g Protein 5.5 g Cholesterol 38 mg Sodium 1615 mg

Ingredients 2 tbsp butter 1 C. finely chopped onion 4 cloves garlic, minced 4 C. chicken broth 1 (2 lb.) butternut squash - peeled, seeded, and cut into 1-inch pieces 2 tsp curry powder 1 tsp salt

1/2 tsp ground cumin 1/4 tsp cayenne pepper 1/2 C. half-and-half 2 tbsp honey 1/4 C. sour cream, or to taste

Directions 1. In a large pan, melt the butter on medium heat and sauté the onion and garlic for about 10-15 minutes. 2. Stir in the chicken broth, squash, curry powder, salt, cumin and cayenne pepper and bring to a boil. 3. Reduce the heat to low and simmer for about 15 minutes. 4. Remove from the heat and stir in the half-and-half and honey. 5. In a blender, add the squash mixture in batches and pulse till smooth. 6. Serve hot with a topping of the sour cream.

Country Squash and Honey Curry Soup

49

AUTHENTIC

Thailand Rice Noodle Coconut Curry Soup

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 247 kcal Fat 13.1 g Carbohydrates 23.8g Protein 8.2 g Cholesterol 30 mg Sodium 1695 mg

Ingredients 2 oz. rice noodles 1 tbsp olive oil 1 clove garlic, minced 1 1/2 tbsp minced lemon grass 1 tsp ground ginger 2 tsp red curry paste, see appendix 1 (32 oz.) carton chicken broth 2 tbsp soy sauce 1 tbsp white sugar 1 (13.5 oz.) can reduced-fat coconut milk

1/2 C. peeled and deveined medium shrimp 1/2 C. sliced mushrooms 1 (10 oz.) bag baby spinach leaves 2 tbsp fresh lime juice 1/4 C. chopped cilantro 2 green onions, thinly sliced

Directions 1. In a large pan of lightly salted boiling water, cook the rice noodles for about 3 minutes. 2. Drain well and rinse under cold water to stop the cooking. 3. In a large pan, heat the oil on medium heat and sauté the garlic, lemon grass and ginger for about 30-60 seconds. 4. Add the curry paste and sauté for about 30 seconds. 5. Stir in about 1/2 C. of the chicken broth, remaining chicken stock, soy sauce and sugar and bring to a boil. 6. Reduce the heat to medium-low and simmer, partially covered for about 20 minutes. 7. Stir in the coconut milk, shrimp, mushrooms, spinach, lime juice and cilantro. 8. Increase the heat to medium-high and simmer for about 5 minutes. 9. Divide the rice noodles into serving bowl and top with the soup. 10. Serve with a garnishing of the sliced green onion. 52

Authentic Thailand Rice Noodle Coconut Curry Soup

Garden Zucchini

and Onion Curry Soup

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 74 kcal Fat 5.2 g Carbohydrates 6.3g Protein 1.8 g Cholesterol < 1 mg Sodium < 537 mg

Ingredients 2 tbsp extra virgin olive oil 1 large onion, halved and thinly sliced 1 tbsp curry powder Sea salt to taste

4 small zucchini, halved lengthwise and cut into 1 inch slices 1 quart chicken stock

Directions 1. In a large pan, heat the oil and sauté the onion, curry powder and salt till the onion becomes tender. 2. Stir in the zucchini and cook till tender. 3. Add the chicken stock and bring to a boil. 4. Reduce the heat to low and simmer, covered for about 20 minutes. 5. With a hand blender, blend the soup till smooth.

Garden Zucchini and Onion Curry Soup

53

VERDANT

Cayenne Cauliflower Curry Soup

Prep Time: 15 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 359 kcal Fat 32.7 g Carbohydrates 15.1g Protein 5.4 g Cholesterol 90 mg Sodium 1391 mg

Ingredients 1 head cauliflower, cut into florets 2 tbsp vegetable oil 1 tsp salt 1 tbsp butter, cut into small pieces 1 large yellow onion, diced 1 tsp chopped garlic 1 tsp curry powder 1 tsp cayenne pepper

1 tsp ground turmeric 1 quart chicken stock 1 C. heavy whipping cream Salt and ground black pepper to taste 2 tbsp chopped fresh parsley

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

Set your oven to 450 degrees F before doing anything else. In a bowl, add the cauliflower florets, vegetable oil and 1 tsp of the salt and toss o cot well. Spread the cauliflower onto a baking sheet. Cook in the oven for about 25 minutes. In a large pan, melt the butter on medium heat and sauté the onion for about 5 minutes. Stir in the garlic and sauté for about 2 minutes. Stir in the curry powder, cayenne pepper and ground turmeric and sauté for about 5 minutes. 8. Stir in the roasted cauliflower and stock and bring to a boil. 9. Reduce the heat to low and simmer for about 10 minutes. 10. With an immersion blender, blend the mixture till smooth. 11. Stir in the cream, salt and pepper and remove from the heat. 12. Serve with a garnishing of the parsley.

54

Verdant Cayenne Cauliflower Curry Soup

Ginger

Carrot Cashew and Onion Curry Soup

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 4 Calories 317 kcal Fat 26.7 g Carbohydrates 19.8g Protein 5.2 g Cholesterol 0 mg Sodium 473 mg

Ingredients 1 lb. carrots, peeled and cut in chunks 1 small onion, quartered 1/3 C. raw cashews 1 (14 oz.) can unsweetened light coconut milk 1 tsp curry powder

1/2 tsp ground ginger 1/2 tsp kosher salt 1 C. vegetable stock

Directions 1. 2. 3. 4. 5.

Set your oven to 350 degrees F before doing anything else. Arrange the carrots and onion in an ungreased shallow baking dish. Cook in the oven for about 30-35 minutes. Remove from the oven and keep aside to cool slightly. In a blender, add the cauliflower, cashews, coconut milk and seasonings and pulse till smooth. 6. Transfer the mixture into a medium pan with the stock on medium heat and cook for about 5 minutes.

Ginger Carrot Cashew and Onion Curry Soup

55

CANADIAN GINGER

and Maple Sweet Potato Curry Soup

Prep Time: 20 mins Total Time: 7 hrs 40 mins Servings per Recipe: 9 Calories 159 kcal Fat 3.5 g Carbohydrates 28.9g Protein 3.3 g Cholesterol 13 mg Sodium 667 mg

Ingredients 5 C. chicken broth 2 large sweet potatoes, peeled and cut into cubes 2 C. baby carrots 1 onion, chopped 1 tsp red curry powder 3/4 tsp ground cinnamon 1/2 tsp ground ginger

1 C. half-and-half 2 tbsp real maple syrup Salt and ground black pepper to taste

Directions 1. In a slow cooker, mix together the chicken broth, sweet potatoes, baby carrots, onion, red curry powder, cinnamon and ground ginger. 2. Set the slow cooker on Low and cook, covered for about 7 hours. 3. Remove from the heat and keep aside to cool slightly. 4. In a blender, add the mixture in batches and pulse till smooth. 5. Return the pureed soup into the slow cooker. 6. Stir in the half-and-half, maple syrup, salt and pepper. 7. Set the slow cooker on High and cook, covered for about 20 minutes.

56

Canadian Ginger and Maple Sweet Potato Curry Soup

Alternative

Cauliflower Curry Soup II

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 75 kcal Fat 3.8 g Carbohydrates 9.6g Protein 2.5 g Cholesterol 4 mg Sodium 403 mg

Ingredients 1 tbsp olive oil 1/2 onion, sliced 3 carrots cut into 1/2-inch slices 1/2 red bell pepper, sliced 3 cloves garlic, peeled 1 head cauliflower, chopped

1 (32 fluid oz.) container chicken stock 2 tbsp yellow curry powder 1 tbsp butter 4 dashes hot sauce Salt and ground black pepper to taste

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion, carrots, red bell pepper and garlic for about 5-10 minutes. 2. Add the cauliflower and chicken broth and bring to a boil. 3. Cook for about 10 minutes. 4. Remove from the heat and with a hand blender blend till smooth. 5. Return the pan on low heat and stir in the curry powder, butter, hot sauce, salt and pepper. 6. Simmer for about 15 minutes. 7. Serve hot.

Alternative Cauliflower Curry Soup II

57

VEGAN

Split Peas and Carrots Curried

Prep Time: 20 mins Total Time: 1 hr 25 mins Servings per Recipe: 20 Calories 106 kcal Fat 2.5 g Carbohydrates 16.1g Protein 5.6 g Cholesterol < 1 mg Sodium < 834 mg

Ingredients 3 tbsp olive oil 1/4 C. lemon juice 8 cloves garlic, minced 3 carrots, sliced 2 white onions, sliced 6 stalks celery, sliced 10 C. water 8 cubes chicken bouillon

2 C. dried split peas 1 tbsp Italian seasoning 1 tsp ground cumin 1 tbsp salt 1 tbsp ground black pepper 1/2 tsp cayenne pepper 4 tsp curry powder

Directions 1. In a large pan, heat the olive oil on medium heat and cook the lemon juice, garlic, carrots, onions and celery for about 20 minutes. 2. Transfer the vegetables and their juices into a bowl and refrigerate to cool slightly. 3. In a blender, add the mixture ad pulse till smooth. 4. In a large pan, dissolve the chicken bouillon cubes in the water on medium heat. 5. Add the vegetable puree and bring to a boil. 6. Stir in the split peas, Italian seasoning, cumin, salt, black pepper, cayenne pepper and curry powder. 7. Reduce the heat to medium-low and simmer for about 45 minutes.

58

Vegan Split Peas and Carrots Curried

Creamy

Lime Curry Soup

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 229 kcal Fat 10 g Carbohydrates 35.3g Protein 4.2 g Cholesterol 13 mg Sodium 353 mg

Ingredients 1 butternut squash, halved and seeded 1 tbsp olive oil Salt and ground black pepper to taste 2 C. vegetable broth 1 tsp garlic powder 1 tsp onion powder

1 tsp curry powder 1/2 C. sour cream 1 tbsp lime juice 1 lime, zested

Directions 1. Set your oven to 350 degrees F before doing anything else and line a baking sheet with a piece of the foil. 2. Arrange the butternut squash onto the prepared baking sheet, cut-side up. 3. Coat the cut sides of squash with the olive oil and season with the salt and pepper. 4. Cook in the oven for about 45-60 minutes. 5. Remove the squash from the oven and keep aside to cool for about 10 minutes. 6. Scrape the flesh from the roasted butternut squash and transfer into a large pan with the broth, garlic powder, onion powder, curry powder, salt and pepper and bring to a simmer. 7. Simmer for about 10 minutes. 8. Remove from the heat and keep aside to cool slightly. 9. In a blender, add the soup mixture in batches and pulse till smooth. 10. In a bowl, add the sour cream, lime juice and lime zest and beat till well combined. 11. Serve the soup hot with a topping of the lime cream.

Creamy Lime Curry Soup

59

NORTHERN IRELAND

Inspire Leeks and Celery Curry Soup

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 4 Calories 257 kcal Fat 18.9 g Carbohydrates 18.9g Protein 3.6 g Cholesterol 16 mg Sodium 798 mg

Ingredients 2 tbsp butter 3 leeks (white and pale green parts only), thinly sliced 1 clove garlic, minced 1 (32 fluid oz.) container chicken stock 1 1/2 C. thinly sliced carrots 2 stalks celery, thinly sliced 1 tsp curry powder

1/2 tsp ground turmeric 1/2 tsp ground ginger 1/8 tsp ground black pepper 1 pinch red pepper flakes 1 1/2 (12 oz.) cans light coconut milk

Directions 1. In a large pan, melt the butter on medium heat and sauté the leeks and garlic for about 5 minutes. 2. Stir in the chicken stock, carrots, celery, curry powder, turmeric, ginger, black pepper and red peppers flakes and bring to a boil. 3. Reduce the heat to medium-low and simmer, covered for about 30 minutes. 4. Stir in the coconut milk and simmer for about 1-2 minutes.

62

Northern Ireland Inspire Leeks and Celery Curry Soup

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.

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

63

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.

64

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

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.

Chicken Soup Spicy Mexican Style

65

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.

66

Classical Southern Italiana Chicken Soup

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.

Zuppa Pollo

67

CHICKEN SOUP

Base 101

Prep Time: 20 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 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.

68

Chicken Soup Base 101

Fired Roasted

Chicken Soup with Black Beans

Prep Time: 20 mins Total Time: 1 hr 15 mins Servings per Recipe: 10 Calories 143 kcal Fat 5.5 g Carbohydrates 15.6g Protein 12.4 g Cholesterol 24 mg Sodium 714 mg

Ingredients 2 tbsp vegetable oil 1 lb. skinless, boneless chicken breasts cut into strips 1 (1.27 oz.) packet fajita seasoning 1 red bell pepper, cut into thin strips 1 green bell pepper, cut into thin strips 1 Poblano pepper, cut into thin strips 1 large onion, cut into thin strips

1 (14.5 oz.) can fire roasted diced tomatoes 1 (15 oz.) can seasoned black beans 1 (14 oz.) can chicken broth 1 dash hot sauce Salt and pepper to taste

Directions 1. In a large pan, heat the oil on medium heat and cook the chicken for about 10 minutes, stirring occasionally. 2. Add the fajita seasoning and stir till well combined. 3. Add the bell peppers, Poblano pepper and onion on medium heat and cook for about 10 minutes. 4. Add the fire roasted tomatoes, black beans and chicken broth and bring to a boil on high heat. 5. Reduce the heat to medium-low and simmer, uncovered for about 30 minutes, stirring occasionally. 6. Stir in the hot sauce, salt and pepper and serve immediately.

Fired Roasted Chicken Soup with Black Beans

69

CHEDDAR

and Broccoli Chicken Soup

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 10 Calories 434 kcal Fat 26.6 g Carbohydrates 15.3g Protein 33.4 g Cholesterol 129 mg Sodium 1059 mg

Ingredients 1/2 C. butter 1 C. all-purpose flour 11 C. water 3 cubes chicken bouillon 2 lb. skinless, boneless chicken breast halves - cut into bite-size pieces 2 heads fresh broccoli, cut into florets 1 1/2 tsp salt

1 tsp ground black pepper 1 C. light cream 3 C. shredded Cheddar cheese

Directions 1. In a large pan, melt the butter on medium heat and cook the flour till a thick paste forms, stirring continuously. 2. Transfer the paste into a bowl and keep aside. 3. In the same pan, add the water, bouillon cubes, chicken, broccoli, salt and pepper on high heat and bring to a boil. 4. Reduce the heat to medium-low and simmer for about 45 minutes. 5. Slowly, add the flour paste, stirring continuously. 6. Simmer for about 5 minutes. 7. Reduce heat and stir in the cream. 8. Slowly, add the cheese, 1 C. at a time and stir till melts completely.

72

Cheddar and Broccoli Chicken Soup

Hearty

Chili Chicken Soup

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 418 kcal Fat 22.3 g Carbohydrates 24.4g Protein 29.2 g Cholesterol 69 mg Sodium 796 mg

Ingredients 6 tbsp vegetable oil 8 (6 inch) corn tortillas, coarsely chopped 6 cloves garlic, minced 1/2 C. chopped fresh cilantro 1 onion, chopped 1 (29 oz.) can diced tomatoes 2 tbsp ground cumin 1 tbsp chili powder

3 bay leaves 6 C. chicken broth 1 tsp salt 1/2 tsp ground cayenne pepper 5 boneless chicken breast halves, cooked

Directions 1. In a large pan, heat the oil and sauté the tortillas, garlic, cilantro and onion for about 2-3 minutes. 2. Stir in the tomatoes and bring to a boil. 3. Stir in the cumin, chili powder, bay leaves, salt, cayenne and chicken stock and again bring to a boil. 4. Reduce the heat to medium and simmer for about 30 minutes. 5. Discard the bay leaves and stir in the chicken and cook till heated completely. 6. Serve hot.

Hearty Chili Chicken Soup

73

CHICKEN SOUP

with Avocado

Prep Time: 20 mins Total Time: 1 hr 40 mins Servings per Recipe: 6 Calories 315 kcal Fat 16.4 g Carbohydrates 12.1g Protein 29.2 g Cholesterol 80 mg Sodium 1368 mg

Ingredients 1 1/4 lb. skinless, boneless chicken breast halves 2 tbsp taco seasoning mix 1 tbsp vegetable oil 1/2 C. chopped onions 1/2 C. chopped celery 2 tsp ground cumin 1/4 tsp ground black pepper

1 C. water 3 (14 oz.) cans chicken broth 1 C. diced tomatoes 1 tbsp chopped fresh cilantro 1 C. shredded Cheddar cheese 1 C. crushed tortilla chips 1 avocado - peeled, pitted and diced

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Arrange the chicken breasts onto a baking sheet and sprinkle with 1 tbsp of the taco seasoning mix evenly. 3. Cook in the oven for about 30-35 minutes. 4. Remove the chicken breasts from the heat and keep aside to cool. 5. Cut the chicken breasts into strips. 6. Meanwhile in a large pan, heat the oil and sauté the onions and celery till soft. 7. Stir in the water, chicken broth, cumin, black pepper and remaining taco seasoning mix and simmer for about 30 minutes. 8. Stir in the tomatoes, cilantro and chicken and simmer for about 5 minutes. 9. Serve hot with a topping of the avocado, shredded cheese and crushed tortilla chips.

74

Chicken Soup with Avocado

Chili

and Corny Oxtail Soup

Prep Time: 30 mins Total Time: 4 hrs Servings per Recipe: 8 Calories 16.1 g Fat 56.1g Carbohydrates 137.5 g Protein 92 mg Cholesterol 372 mg Sodium 1154 mg

Ingredients 2 tbsp olive oil 2 lbs beef oxtail, cut into pieces 1 lb cubed beef stew meat (optional) 1 cube beef bouillon 1 onion, chopped 2 stalks celery, chopped 1/2 tsp chili powder 3/4 tsp ground cumin Salt and pepper to taste 4 ears corn on the cob, broken in half

3 carrots, coarsely chopped 2 russet potatoes cut into bite-sized pieces 1/3 C. lentils, picked over and rinsed 1/3 C. long grain rice 1 C. frozen mixed vegetables (optional) 1 head cabbage, cored and cut into 8 wedges 8 corn tortillas (optional)

Directions 1. Place a large stock pot on medium heat. Add the oil and heat it. Sauté in it the beef with oxtail for 3 min on each side pour the water over the meat until it is covered. 2. The soup until it starts boiling. Lower the heat and simmer the soup for 33 min. remove the rising foam on top. 3. Stir in the bouillon cube, onion, celery, chili powder, cumin, salt, pepper, and corn ears. The soup on low for 2 h with the lid on 4. Add the potato with carrots and cook for 35 min. Add the lentils, rice, mixed vegetables, and cabbage cook them for 32 min 5. Adjust the seasoning of the soup then serve it warm. 6. Enjoy.

Chili and Corny Oxtail Soup

75

CRAZY

Spring Soup

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 10 Calories 389 kcal Fat 16.5 g Carbohydrates 36.4g Protein 123.8 g Cholesterol 50 mg Sodium 278 mg

Ingredients 2 tbsp olive oil 2 lbs beef stew meat, cut into bite-size pieces 1 large onion, chopped 2 bay leaves 3 carrots, diced 4 small red potatoes, diced 2 quarts beef stock 1/2 lb fresh green beans cut into 1-inch pieces 3 ears fresh corn, kernels cut from cob

1/2 C. frozen petite peas 1 zucchini, diced 1/2 head cabbage, chopped 2 (14.5 oz.) cans diced tomatoes 1 tsp Italian seasoning blend 1/4 tsp garlic powder Salt and ground black pepper to taste 1/3 C. uncooked orzo pasta

Directions 1. 2. 3. 4.

Place a large soup pot over medium heat. Add the beef and brown it for 8 min. Stir in the onion and bay leaves then them for 6 min. Add the carrots, potatoes, and beef stock. Lower the heat and simmer the soup for 6 min. Add the green beans, corn, peas, zucchini, cabbage, tomatoes, Italian seasoning blend, garlic powder, salt, and pepper. 5. Put on the lid and the soups on low heat for 1 h. add the orzo and simmer the soup for 6 min. 6. Adjust the seasoning of the soup then serve it warm. 7. Enjoy.

76

Crazy Spring Soup

Frozen's

Cocktail Soup

Prep Time: 20 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 431 kcal Fat 16.3 g Carbohydrates 47.2g Protein 126.1 g Cholesterol 69 mg Sodium 685 mg

Ingredients 1 1/2 lbs lean ground beef 1 (46 fluid oz.) can tomato-vegetable juice cocktail 1 onion, diced 4 potato, diced

1 (16 oz.) package frozen mixed vegetables Salt and pepper to taste

Directions 1. 2. 3. 4. 5.

Place a large soup pot over medium heat. In it the beef for 8 min. discard the grease. Stir in the rest of the ingredients and them until they start boiling. Lower the heat and simmer the soup until the veggies becomes tender. Adjust the seasoning of the soup then serve it warm. Enjoy.

Frozen's Cocktail Soup

77

WHITE CURRY

Soup

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 343 kcal Fat 19.8 g Carbohydrates 20.5g Protein 20 g Cholesterol 61 mg Sodium 939 mg

Ingredients 2 tbsp butter 2 onions, chopped 1 lb cubed beef stew meat 6 C. beef stock 2 tbsp curry powder 2 bay leaves

2 potatoes, sliced 2 tbsp distilled white vinegar 2 tsp salt

Directions 1. Place a medium saucepan over medium heat. Add the butter and it until it melts. 2. Add the beef with onion and brown them for 6 min. 3. Stir in the beef stock, curry and bay leaves. Put on the lid and the soup for 35 min over low heat. 4. Once the time is up, stir in the rest of the ingredients. The soup for 50 min. Discard the bay leaves. 5. Adjust the seasoning of the soup then serve it warm. 6. Enjoy.

78

White Curry Soup

Italian

Chunky Mushroom Soup

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 10 Calories 404 kcal Fat 23.5 g Carbohydrates 28g Protein 20.8 g Cholesterol 61 mg Sodium 85 mg

Ingredients 2 lbs beef stew meat, diced into 1 inch pieces Salt and pepper to taste 4 tbsp vegetable oil 1 C. chopped onion 1 C. sliced carrots 1/2 C. fresh sliced mushrooms 1/2 tsp minced garlic 1/4 tsp dried thyme

1 (14.5 oz.) can chicken broth 3 C. water 1 (16 oz.) package frozen mixed vegetables 4 small red potatoes cut into chunks 1/2 C. barley

Directions 1. Season the beef with some salt and pepper. 2. Place a large soup pot over medium heat. Heat in it half of the oil. 3. Add the beef and brown it for 6 min. Drain the beef and place it aside. Heat the remaining oil in the same pot. 4. Stir in the onions, carrots and mushrooms. Them for 6 min 5. Stir in the thyme with garlic and them for 4 min. 6. Add the chicken broth and 3 C. of water, mixed vegetables, potatoes and barley, a pinch of salt and pepper. 7. The soup until it starts boiling. Put on the lid and it on low heat for 1 h 35 min. 8. Adjust the seasoning of the soup then serve it warm. 9. Enjoy.

Italian Chunky Mushroom Soup

79

CHILE

Sauerkraut Soup

Prep Time: 30 mins Total Time: 2 hrs 30 mins Servings per Recipe: 6 Calories 177 kcal Fat 6.7 g Carbohydrates 27g Protein 3.7 g Cholesterol 4 mg Sodium 513 mg

Ingredients 3 beef soup bones 2 tbsp olive oil, divided 1 (16 oz.) jar sauerkraut - rinsed and drained 1 onion, chopped 2 large baking potatoes, peeled and cubed

1 tbsp hot chile sauce, or to taste Salt to taste 1/4 C. sour cream (optional)

Directions 1. Put a large stew pot over medium heat. Add the bones and cover them with water 2 inches on top. Them until they start boiling. Lower the heat and them for 1 h. To make the stock 2. Once the time is up, drain the bones and place them aside to cool down. Remove the meat in them and place it aside. 3. Place a large skillet over medium heat. Add the sauerkraut and it for 3 min. cover it with some water. Put on the lid and it for 32 min on low very low heat. 4. Discard the water and place the sauerkraut aside. Heat the rest of the oil in a large skillet. Add the onion and it for 4 min. 5. Stir the potato to the stock and bring it to a boil. Lower the heat and the potato for 14 min or until it become tender. Add the cooked onion with sauerkraut and the meat from the bones. 6. Stir in the chili sauce with a pinch of salt and pepper. Lower the heat and the soup for 16 min on low. 7. Adjust the seasoning of the soup then serve it warm. 8. Enjoy.

82

Chile Sauerkraut Soup

Hot

Bok Sirloin Soup

Prep Time: 40 mins Total Time: 1 hr Servings per Recipe: 4 Calories 212 kcal Fat 8.8 g Carbohydrates 6.3g Protein 26.5 g Cholesterol 71 mg Sodium 1405 mg

Ingredients 1 tbsp olive oil 1 clove garlic, minced 1/2 onion, chopped 1 lb beef sirloin tips 1 tsp salt 1 tsp ground black 1 (10.5 oz.) can chicken broth

2 1/2 C. water 2 tbsp lime juice 1 jalapeno pepper, chopped 1 head bok choy, chopped 2 tbsp chile-garlic sauce

Directions 1. Place a soup pot over medium heat. Add the oil and heat it. Add the onion with garlic and for 6 min. 2. Add the beef with a pinch of salt and pepper. Them for 6 min. Stir in the chicken broth, water, lime juice, and jalapeno. Increase the heat to high and the soup until it starts boiling. 3. Add the boo choy and lower the heat. The soup for 6 min. Stir in the chili garlic sauce. 4. Adjust the seasoning of the soup then serve it warm. 5. Enjoy.

Hot Bok Sirloin Soup

83

CLASSIC

Beef Pearls Soup

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 353 kcal Fat 9.6 g Carbohydrates 45.7g Protein 120.6 g Cholesterol 28 mg Sodium 143 mg

Ingredients 2 quarts beef stock 1 C. diced cooked beef 1(12 oz.) package barley

Ground black pepper to taste

Directions 1. Place a large soup pot over medium heat. Add the stock and it until it starts boiling. Stir in the barley with beef. 2. Lower the heat and put on the lid. The soup for 1 h 5 min 3. Adjust the seasoning of the soup then serve it warm. 4. Enjoy.

84

Classic Beef Pearls Soup

Stewed

Potato Soup

Prep Time: 1 hr Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 382 kcal Fat 21.3 g Carbohydrates 20.5g Protein 25.8 g Cholesterol 67 mg Sodium 958 mg

Ingredients 1 lb cubed beef stew meat 2 onions, chopped 2 tbsp margarine 6 C. beef stock 2 tbsp curry powder 2 bay leaves 2 potatoes, sliced

2 tbsp distilled white vinegar 2 tsp salt

Directions 1. Place a soup pot over medium heat. Add the margarine and melt it. The beef for 4 min 2. Stir in the beef stock, curry and bay leaves. Lower the heat and the soup for 35 min with the lid on. 3. Stir in the rest of the ingredients. Lower the heat and the soup for 50 min. 4. Adjust the seasoning of the soup then serve it warm. 5. Enjoy.

Stewed Potato Soup

85

STEWED

Green Corn Soup

Prep Time: 15 mins Total Time: 6 hrs 15 mins Servings per Recipe: 6 Calories 362 kcal Fat 10.8 g Carbohydrates 45.6g Protein 123.7 g Cholesterol 50 mg Sodium 1182 mg

Ingredients 1 (32 fluid oz.) container beef broth or more if needed 3 carrots cut into bite-size pieces 1 large stalk celery, cut into bite-size pieces 1 1/2 tbsp chopped fresh parsley 1/2 tsp celery seed 2 bay leaves 1 lb lean ground beef 1 onion, chopped

1 clove garlic, minced, or to taste 1 (14.5 oz.) can stewed tomatoes 2 potatoes, peeled and cut into bite-size pieces 1 (15.25 oz.) can whole kernel corn, drained 1 (15 oz.) can green beans, drained 1 (15 oz.) can peas, drained

Directions 1. Combine the beef broth, carrots, celery, parsley, celery seed, and bay leave. Put on the lid and the soup for 2 h 10 min on high. 2. Place a large skillet over medium heat. Add the garlic with onion and beef. Cook them for 12 min. discard the fat. Add the tomato and them until they start boiling. 3. Transfer the beef mix to the slow cooker with the rest of the ingredients. Put on the lid and them for 4 h 15 min on high. 4. Adjust the seasoning of the soup then serve it warm. 5. Enjoy.

86

Stewed Green Corn Soup

Spicy

Orange Seafood Soup

Prep Time: 30 mins Total Time: 1 day 1 hr Servings per Recipe: 12 Calories 208 kcal Fat 9.1 g Carbohydrates 12.4g Protein 20.6 g Cholesterol 76 mg Sodium 169 mg

Ingredients 3 large tomatoes 4 jalapeno peppers 1/2 onion 2 tbsp olive oil, or as needed 1 lb shrimp - peeled, deveined, and chopped 1 lb halibut, diced 1/2 lb small bay scallops 1 C. lime juice 1 C. tomato juice 3/4 C. fresh squeezed orange juice

(orange halves reserved) 1/4 C. lemon juice Pico de Gallo: 6 green onions, finely chopped 3 large fresh jalapeno peppers, seeded and finely chopped 2 avocados, diced 1 tomato, diced Salt and ground black pepper to taste

Directions 1. Before you do anything place the oven rack 6 inches far from the heat. Cover a baking sheet with a piece of foil. 2. Place the jalapeno peppers with onion and tomato on the sheet then pour on them some olive oil and spread them. 3. Cook the veggies under the broiler for 9 min. Place the tomatoes with pepper in zip lock bag and seal it then place them aside to for 22 mi. Remove the skin and seeds of both veggies. 4. Get a large bowl: Fill with ice cold water and some ice cubes then place the bowl in the sink. 5. Bring a salted pot of water to a boil. Cook in it the shrimp, halibut, and scallops for 2 min. Remove them from the water and place them right away in the bowl with ice water. 6. Let them cool down completely. Remove the seafood from the water and place them in an empty bowl. Spicy Orange Seafood Soup

87

7. Get a food blender: Combine in it the tomatoes, roasted jalapeno peppers, roasted onion, lime juice, tomato juice, orange juice, and lemon juice. Process them until they become puréed 8. Spoon the mix over the seafood and place a tight piece of plastic over the bowl to cover it. Place the seafood bowl in the fridge for 24 h. 9. Get a small bowl: Combine the green onions, chopped jalapeno peppers, avocados, and diced tomato together. Mix them well. 10. Add the onion mix to the seafood bowl with some salt and pepper. Stir them well. Serve your soup with your favorite toppings. 11. Enjoy.

88

Warriors'

Seafood Soup

Prep Time: 25 mins Total Time: 25 mins Servings per Recipe: 6 Calories 55 kcal Fat 1.1 g Carbohydrates 0.8g Protein < 9.8 g Cholesterol 63 mg Sodium 657 mg

Ingredients 2 (14.5 oz) cans chicken broth 2 (14.5 oz) cans beef broth 2 (10.5 oz) cans shrimp consommé 2 1/2 C. frozen shrimp, thawed 1 tsp fresh dill weed

Salt and pepper to taste 2 tbsp sliced green onions

Directions 1. Place a soup pot over medium heat. Stir in it the chicken broth, beef broth and shrimp consommé. Cook them until they start simmering. 2. Pour the broth in a fine mesh sieve and strain it. Pour the broth back into the pot. Stir in the shrimp and dill, salt and pepper. 3. Serve your soup hot. 4. Enjoy.

Warriors' Seafood Soup

89

SHRIMP'S

Roots Soup

Prep Time: 30 mins Total Time: 38 mins Servings per Recipe: 6 Calories 99 kcal Fat 5g Carbohydrates 43 mg Protein 896 mg Cholesterol 4.5g Sodium 9.6 g

Ingredients 1 tbsp vegetable oil 2 cloves garlic, minced 1 (1/2 inch) piece fresh ginger root, minced 6 oz raw small shrimp, shelled and deveined 1 quart chicken stock

8 oz tofu, diced small 1/3 C. frozen peas, thawed 1 tsp salt 1/2 tsp black pepper 1 tbsp cornstarch

Directions 1. Place a soup over medium heat. Cook in it the ginger with garlic and ginger for 1 min. add the shrimp and cook them for 2 min. Transfer the mix aside. 2. Place the stock in the same pot and cook it until it starts boiling. Lower the heat to medium. Stir in the tofu and peas, season with salt and pepper. Cook the soup until it starts simmering. 3. Get a small bowl: Stir in the cornstarch with a splash of water and mix them well. Stir into the soup. Cook the soup until it thickens slightly for 2 min. 4. Add the shrimp mix back. Serve your soup hot. 5. Enjoy.

92

Shrimp's Roots Soup

Herbed

Seafood Soup

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 6 Calories 100 kcal Fat 3g Carbohydrates 2.7g Protein < 16.2 g Cholesterol 50 mg Sodium 695 mg

Ingredients 1 (10 oz) can asparagus tips, drained 2 (6 oz) cans crabmeat, drained and flaked 2 tbsp fish sauce 1 tbsp oyster sauce 1 C. chopped fresh spinach

1 C. diced firm tofu 2 tsp dried oregano 1 clove garlic, crushed

Directions 1. Grease a slow cooker. Place in it the asparagus, crabmeat, fish sauce, spinach, tofu, oregano and garlic. Pour enough water to cover 2 inches of the pot. 2. Put on the lid and cook the soup for 1 h on high. Serve your soup warm. 3. Enjoy.

Herbed Seafood Soup

93

CLASSIC

Wine Seafood Soup

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 329 kcal Fat 16.9 g Carbohydrates 9.3g Protein 24.1 g Cholesterol 207 mg Sodium 668 mg

Ingredients 1 tbsp butter 2 tbsp olive oil 1 medium onion, chopped 2 cloves garlic, minced 5 roma (plum) tomatoes, peeled and chopped 1 (8 oz) bottle clam juice 1 C. dry white wine 3/4 tsp dried oregano

1 pinch salt 1/2 tsp pepper 4 oz crumbled feta cheese 1 lb medium shrimp - peeled and deveined 1/4 C. chopped fresh parsley

Directions 1. Place a large saucepan over medium heat. Heat the oil and butter in it. Cook in it the garlic with onion for 4 min. add the tomatoes, clam juice, and wine. Season with oregano, salt, and pepper 2. Cook them until they start boiling. Lower the heat and cook the soup for 12 min. Place the soup aside to lose heat. 3. Get a food processor: Process the soup in batches until it becomes smooth. Pour the soup back into the pot. Add the feta cheese and cook it for 12 min. 4. Add the shrimp and cook the soup for 5 min. serve your soup hot. 5. Enjoy.

94

Classic Wine Seafood Soup

Fancy

Artichoke and Seafood Soup

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 402 kcal Fat 35.3 g Carbohydrates 15.9g Protein 7.5 g Cholesterol 117 mg Sodium 870 mg

Ingredients 2 tbsp butter 1/2 C. carrot, finely chopped 1/2 C. onion, finely chopped 1/2 C. celery, finely chopped 1/2 C. button mushrooms, chopped 1/2 C. butter 1/4 C. all-purpose flour 1 quart chicken broth 1 (14 oz) can artichoke hearts, drained

1 bay leaf 3/4 tsp salt 1/2 tsp cayenne pepper 1/4 tsp dried thyme 1/4 tsp dried oregano 1/4 tsp dried sage 1 C. heavy cream 12 shucked oysters and juice

Directions 1. Place a large saucepan over medium heat. Melt in it 2 tbsp of butter. Cook in it the carrot, onion, celery and fresh mushrooms for 6 min. 2. Place a large soup pot over medium heat. Cook in it 1/2 C. of butter until it melts. Add the flour and mix them well for 6 min. 3. Add the broth gradually while whisking all the time. Stir in the cooked veggies with artichokes hearts, bay leaf, salt, cayenne pepper, thyme, oregano and sage. 4. Cook the soup for 32 min. Stir in the cream with oysters Cook the soup until it starts simmering again. Serve it hot. 5. Enjoy.

Fancy Artichoke and Seafood Soup

95

TROPICAL

Pineapple Seafood Soup

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 197 kcal Fat 4.3 g Carbohydrates 23.7g Protein 16.2 g Cholesterol 131 mg Sodium 996 mg

Ingredients 4 oz thin egg noodles 1 tbsp vegetable oil 1/2 C. sliced fresh mushrooms 2 cloves garlic, chopped 1 large tomato, cut into wedges 1 C. fresh pineapple chunks 1 stalk celery, sliced 2 tbsp white sugar 3 C. chicken broth

3 C. water 3 tbsp fresh lime juice 2 tbsp soy sauce 1 lb large shrimp, peeled and deveined 1/8 tsp crushed red pepper 1/2 C. bean sprouts 1 green onion, thinly sliced

Directions 1. Prepare the pasta according to the Directions on the package Cook it until it becomes dente. 2. Place a large soup pot over medium heat. Heat the oil in it. Cook in it the garlic with mushroom for 4 min. add the tomato, pineapple, celery and sugar. Cook them for 6 min. 3. Add the water with broth. Cook them until they start boiling. Lower the heat. Add the soy sauce and lime juice. 4. Cook the soup for min. Add the red pepper with shrimp. Cook the soup for 4 min. 5. Add the cooked noodles with sprouts and green onion. Serve your soup hot. 6. Enjoy.

96

Tropical Pineapple Seafood Soup

Nutty

Prep Time: 10 mins

Shrimp Soup

Total Time: 30 mins Servings per Recipe: 3 Calories 586 kcal Fat 6.8 g Carbohydrates 99.6g Protein 25.9 g Cholesterol 128 mg Sodium 131 mg

Ingredients 2 C. white rice 9 oz shelled and deveined shrimp 1 tbsp sesame oil 1 tbsp rice wine

12 C. water Salt to taste

Directions 1. Clean the rice with some water and place it aside for 2 h 20 min 2. Place a medium saucepan over medium heat. Cook in it the shrimp with rice wine for 2 min. add the rice and cook it for 2 min. 3. Stir in the rest of the 4. Ingredients Cook the soup until it starts boiling. Keep boiling the soup until the rice is almost done. 5. Lower the heat and cook the soup for 12 min. Serve your soup hot and enjoy.

Nutty Shrimp Soup

97

HOISIN

Noodles Soup

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 212 kcal Fat 4.7 g Carbohydrates 28.6g Protein 14.4 g Cholesterol 52 mg Sodium 1156 mg

Ingredients 1 tbsp vegetable oil 2 tsp minced fresh garlic 2 tsp minced fresh ginger root 1 (10 oz) package frozen chopped spinach, thawed and drained Salt and black pepper to taste 2 quarts chicken stock 1 C. shrimp stock 1 tsp hot pepper sauce (optional)

1 tsp hoisin sauce (optional) 20 peeled and deveined medium shrimp 1 (6.75 oz) package long rice noodles (rice vermicelli) 2 green onions, chopped (optional)

Directions 1. Place a large soup pot over medium heat. Heat the oil in it. Cook in it the ginger with garlic for until they become golden. 2. Stir in the spinach with a pinch of salt and pepper. Put on the lid and cook them for 4 min. Stir in the stock, shrimp stock, hot pepper sauce, and hoisin sauce. 3. Put on the lid and cook the soup until it starts simmering. Add the noodles with shrimp. Put on the lid and cook the soup for 5 min. 4. Add the green onions and coo it for 6 min. serve your soup hot. 5. Enjoy.

98

Hoisin Noodles Soup

Vermicelli

Prep Time: 25 mins

Seafood Soup

Total Time: 55 mins Servings per Recipe: 4 Calories 648 kcal Fat 43.7 g Carbohydrates 46.3g Protein 23.9 g Cholesterol 97 mg Sodium 770 mg

Ingredients

Directions

3 tbsp vegetable oil 1 clove garlic, crushed 1 green onions, chopped 5 fresh mushrooms, chopped 3 tomatoes - blanched, peeled, and chopped 1/2 tsp salt 1/2 tbsp fresh lime juice 3 large carrots, chopped 3 tbsp vegetable oil 1 clove garlic, crushed 1 tsp ground cumin 1 tsp coriander seed 1 tsp ground turmeric 1 fresh jalapeno pepper, sliced 2 green onions, chopped 1/2 tsp salt 1 1/2 tbsp fresh lime juice 1 (13.5 oz) can coconut milk 1/2 (8 oz) can peas, drained 2 C. cooked, peeled, and deveined shrimp 1 (5 oz) package vermicelli pasta 1 sprig fresh cilantro, chopped

1. Place a large skillet over medium heat. Heat 3 tbsp of oil in it. Cook in it 1 green onion with 1 clove of garlic for 1 min 2. Stir in the mushrooms, tomatoes, salt, and 1/2 tbsp lime juice. Cook them for 6 min. Place the mix aside. 3. Fill a large saucepan of water to a boil with a pinch of salt. Cook in the carrots for 8 min. Drain them and place them aside. 4. Place a soup pot over medium heat. Heat the remaining oil in it. Cook in it the remaining garlic for 1 min. Stir in the cumin, coriander seed, and turmeric for 1 min. 5. Add the jalapeno pepper, 2 chopped green onions, 1/2 tsp salt, 1 1/2 tbsp lime juice and the tomato mix. Add the coconut milk and mix them well. 6. Cook them for 7 min. Stir in the shrimp, carrots, and peas. Cook the soup for 6 min. Stir in the pasta and cook it for 8 min. 7. Serve your soup hot. 8. Enjoy.

Vermicelli Seafood Soup

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