(12-10 oz servings)

• 1 cup chopped yellow onion
• 1 cup chopped carrot
• 1 cup chopped celery
• 1 ½ tsp. dried basil
• 1 ½ tsp. dried dill
• ¼ lb. green beans, frozen and thawed or fresh
• 10 cups vegetable stock, hot
• 1 Tbsp. Kitchen Bouquet
• 1 lb. fresh tomato, diced
• 1 Tbsp. white sugar
• ½ cup chopped cabbage
• 1 cup diced white potatoes
• 1 Tbsp. red wine vinegar
• 3 Tbsp. chopped parsley

Wilt onion, carrot and celery with a little water in a covered heavy-bottomed stockpot. Remove the lid after the juices are rendered and cook off the excess liquid. Add the herbs and cook for 2-3 minutes over medium heat, stirring often. Meanwhile blanch the green beans until al dente. Cool the beans thoroughly in an ice bath, drain and set aside. Add stock and Kitchen Bouquet and bring to a boil. Add sugar, tomato, cabbage and potatoes and cook until potatoes are just tender. Stir in the vinegar, cooked green beans and parsley and heat together just before serving.

Per Serving: Calories: 47 Protein: 1gm Fat: 0gm Carbohydrates: 11gm Sodium: 364mg

(8-10 oz servings)

• ¾ cup chopped yellow onion
• ½ cup chopped celery
• ½ cup chopped carrots
• 5 cups vegetable stock
• ½ tsp. dry thyme
• ½ tsp. dry oregano
• ½ cup tomato paste
• 5 Tbsp. cold water
• 1 ½ Tbsp. cornstarch
• ¼ cup canned garbanzo, drained and rinsed
• ¼ cup kidney beans, drained and rinsed
• ½ cup green beans, frozen or freshly blanched
• 1 ½ tsp. red wine vinegar
• 1/3 tsp. salt
• ¼ tsp. black pepper
• ¼ lb. (raw weight) seashell pasta

Cook vegetables in a covered pan with enough vegetable stock to wilt. Remove the lid after the juices are rendered and cook off the excess liquid. Add herbs and cook 2 minutes. Add remaining stock and bring to a boil. Meanwhile bring a pot of salted water to a boil and cook seashell pasta until al dente. Drain pasta and set aside. Mix cornstarch into water to make slurry and stir into simmering stock. Stir until thickened. Add rinsed beans, pasta and seasonings. Heat through and then turn off heat. Avoid overcooking to keep green beans looking fresh.

Per Serving: Calories: 98 Protein: 4gm Fat: 1gm Carbohydrates: 20gm Sodium: 1088mg

This is based on a Green’s classic that I loved. It is best served with a good sourdough to soak up the soup. It is also wonderful topped with our lowfat Pistou sauce. (12-10 oz servings)

• 2 lbs. yellow onions, roasted whole
• 1 tsp. salt
• 3 lbs. diced tomatoes with juices
• 1 cup white wine
• 1 tsp. white sugar
• 6 cups vegetable stock
• 1 Tbsp. fresh or 1 tsp. dry basil

Peel cooled onions and chop them. Place them with the salt in a heavy-bottomed soup pot with a little water, stock or wine to keep from scorching. Cook on low heat 5 minutes. Add wine, tomatoes and sugar and cook together 5-10 minutes. Add stock and herbs cooking until the flavors mellow.

Per Serving: Calories: 70 Protein: 2gm Fat: 1gm Carbohydrates: 12gm Sodium: 945mg

We serve a version of this soup in the cafeteria made with carrots in place of the sweet potatoes. (12- 10oz servings)

• 2 cups chopped yellow onions
• 1 Tbsp. minced fresh garlic
• ¼ cup sherry
• 2 tsp. salt
• 1 tsp. black pepper
• 4lbs. yams/sweet potatoes, peeled and chopped
• 8 cups vegetable stock
• 1 walnut size piece of ginger, peeled and minced
• 4 cups nonfat milk
• Garnish:
• ginger infused fatfree sour cream
• red pepper puree
• minced chives

Wilt the onions and garlic with some sherry in a covered pan over low heat. Add salt and pepper and cook uncovered until most of the liquid is cooked off. Add sweet potatoes and stock, cooking until the potatoes are completely tender. Puree in blender. Once sweet potatoes are nearly cooked begin heating ginger with milk in another pot over low heat. Add milk and ginger to puree and cook together several minutes. To infuse fat free sour cream: grate a small piece of ginger into 1 cup of fatfree sour cream and set in refrigerator until flavor is imparted, at least 30 minutes. Thin sour cream with 2 Tbsp. nonfat milk and run all through a sieve. Swirl with a spoon on the top of the soup before serving.

Per Serving: Calories: 179 Protein: 4gm Fat: 1gm Carbohydrates: 38gm Sodium: 686mg

• 6 ½ lb. canned tomatoes, with juices
• 1 bulb fresh lemongrass (or 2 Tbsp. dried)
• 3 – 4″cinnamon sticks or 1 Tbsp. ground cinnamon
• 1 bay leaf
• 1 walnut sized piece of fresh ginger or 2½ tsp ginger powder
• 1/3 cup all purpose flour
• 2 cups +2 Tbsp. nonfat milk
• 1/8 tsp. coconut extract
• 1 tsp. ground cumin
• pinch cayenne
• 1/3 cup apple juice
• 2 tsp. salt

Blend tomatoes briefly. If using fresh lemongrass smash the bulb some with a small pot before putting it in the cheesecloth bag. Tie all the spices in a cheesecloth bag and cook with tomatoes on low heat for at least an hour. The tomatoes are best seasoned a day ahead. Reheat the tomatoes on a low heat. In another pot, bring half of the milk to a simmer with the spices and juice. Whisk the flour into the remaining cold milk and set aside. Add the tomatoes into the heated milk and bring to a simmer. Stir in the starch mixture and bring to a boil. Turn to a simmer and cook together until the soup is slightly thickened. Taste for salt and coconut flavor and adjust to suit your palate.

Per Serving: Calories: 90 Protein: 4gm Fat: 1gm Carbohydrates: 18gm Sodium: 842mg

(12-10oz servings)

• 1 3/4 cups chopped yellow onions
• 1 tsp. minced garlic
• 3 cups sliced mushrooms
• 1 Tbsp. curry spice (see previous recipe)
• pinch of salt and black pepper
• 3 ¼ cups vegetable stock
• 3 1/3 cups nonfat milk
• 1 ¼ cups apple juice
• 1 ½ lb. canned or fresh pumpkin puree
• 1 ½ Tbsp. all purpose flour
• 1 Tbsp. brown sugar

Wilt the onions, garlic, and mushrooms with salt, pepper, and curry spices in a covered stockpot on a low heat. Remove the lid after the juices are rendered and cook off the excess liquid. Heat stock, milk, apple juice and pumpkin puree together in another pot. Sprinkle the flour and sugar over the mushroom mixture, stir well and cook for 5- 6 minutes. Add the heated liquids to the vegetables and cook together until the flavors blend and the soup is the desired consistency.

Per Serving: Calories: 89 Protein: 4gm Fat: 1gm Carbohydrates: 18gm Sodium: 736mg

One of the things that makes this soup taste so good is the spice mixture. You can substitute Madras Curry spices but someday try it making the mixture from scratch and taste the difference. (12-10oz servings)

• 1 cup chopped yellow onions
• 4/5 cup chopped celery
• ½ tsp. salt
• 1 Tbsp. hot water
• 1 Tbsp. house made curry spices*
• 1½ lb. dry red lentils
• 3 quarts vegetable stock

Wilt the onions and celery with salt and water in a covered, heavy-bottomed pot. Stir occasionally and keep the heat low. Remove the lid after the juices are rendered and cook off excess liquid. Add spices and rinsed lentils. Stir well to coat the lentils. Heat should be low to keep the spices from burning. Add the hot stock and bring to a boil. Turn to a simmer and cook partially covered, stirring occasionally until beans are thoroughly cooked and falling apart. Good served with nonfat yogurt garnish and cilantro.

Per Serving: Calories: 207 Protein: 14gm Fat: 1gm Carbohydrates: 36gm Sodium: 625mg

We had a truly decadent and wonderful corn chowder but we were forever getting requests for a version that was lower in fat. We knew it would have to be very good to replace this popular soup. I am happy to say we heard nary a complaint and I get many recipe requests for this new leaner rendition. (6-10 oz servings)

• 2/3 cup chopped yellow onions
• 2 tsp. fresh minced garlic
• 2 cups vegetable stock
• 1½ cups diced peeled potatoes
• ¼ tsp. salt
• ½ tsp. chili powder, dry toasted
• ¼ tsp. black pepper
• 3 Tbsp. canned diced chilies, rinsed
• 14 oz. frozen corn, thawed
• 2½ Tbsp. diced roasted red pepper
• 2 cups hot nonfat milk
• 1/3 cup all purpose flour
• 1 cup cold nonfat milk

Wilt the onions and garlic in a covered pan with some of the stock. Remove the lid after the juices are rendered and cook off the excess liquid. Add the potatoes and spices and stir until well coated. Cook on low heat for 2-3 minutes. Add remaining stock and bring to a boil, then turn down to a simmer. Cook until potatoes are tender. Add chilies, frozen corn and the first measurement of milk. Bring this to a boil and then turn it down to a simmer. After cooking for 15 minutes or so, puree half the soup and add it back to the pot. Bring this back up to a simmer while making a whitewash by whisking the flour into the remaining cold milk and stir it into the simmering soup. Cook until thickened and adjust seasonings.

Per Serving: Calories: 164 Protein: 7gm Fat: 1gm Carbohydrates: 34gm Sodium: 862mg

Serve this soup piping hot with a dollop of fatfree sour cream and a spoonful of fresh tomato salsa on top. (12- 10 oz servings)

• 2lbs. black beans, dry weight, sorted and rinsed
• 1 Tbsp. ground cumin
• 1 tsp. dry thyme
• 2 ½ tsp. coriander
• 3/4 cup chopped yellow onions
• 1 tsp. minced fresh garlic
• 1¼ cups diced potatoes
• 7 ½ cups water
• ½ tsp. salt
• scant 4 cups vegetable stock
• 2 Tbsp. lime juice
• 2 Tbsp. red wine vinegar
• 2 tsp. Tabasco
• 1 ½ tsp. black pepper
• 1 ¼ lb. diced canned tomatoes with juice
• ¼ cup chopped cilantro

Soak washed beans overnight in at least 4 times their volume of cold water. Toast spices in a dry skillet until just beginning to smoke. Transfer to a plate and set aside. Wilt the onions and garlic in a covered stockpot with a little water until the vegetables are softened. Remove the lid after the juices are rendered and cook off the excess liquid. Add beans, potatoes, water and toasted dry spices. Cook until the beans are mostly done approximately 1½ to 2 hours. Puree half the soup in a blender, food processor or food mill. Add stock and seasonings along with tomatoes, cook for another 5- 10 minutes. Add the chopped cilantro to the soup just before serving.

Per Serving: Calories: 237 Protein: 15gm Fat: 1gm Carbohydrates: 43gm Sodium: 1062mg

(Yields 1 quart)

• 2 lb. fish bones, if using heads remove gills, wash well
• 1 yellow onion, washed and quartered
• 1 carrot, washed, root end cut off and chopped
• 2 ribs celery, washed and coarsely chopped
• 1 clove garlic, washed and smashed slightly
• 1 bay leaf
• ½ tsp. dry thyme
• small bunch of parsley stems
• a few peppercorns
• ½ cup dry white wine
• approximately 2 quarts. cold water

Place all ingredients in a large heavy-bottomed stockpot and bring to a boil. Turn down to a simmer and cook for no more than 35 minutes. Break down the bones occasionally with a wooden spoon as it simmers. Strain in a colander lined with cheesecloth. Reduce fumet to desired concentration. Do not add salt to the fumet. Seafood varies so much in its salinity that one stock might not work for several different dishes.

(Yields 1 quart)

• 3lb. chicken bones
• 2 small yellow onions, washed and quartered
• 1 medium carrot, washed, root end cut off and chopped
• 1 rib celery, washed and coarsely chopped
• 1 small clove garlic, washed and smashed slightly
• small bunch of parsley stems
• 1 small bay leaf
• ¼ tsp. dry thyme
• approximately 2 quarts cold water
• ½ cup white wine

Place all ingredients together in large heavy-bottomed stockpot. Bring to a boil then turn to a simmer. Cook uncovered for 2-3 hours breaking up bones with a wooden spoon occasionally. Strain through a colander lined with cheesecloth. Place the pot back over a medium heat and reduce stock until it is the desired strength. Add salt to taste at this point.

(Yields 1 quart)

• 3 yellow onions, washed and quartered
• 3 carrots, washed, root end cut off and chopped
• 1 red bell pepper, cored, seeded and chopped
• 1 rib celery, washed and coarsely chopped
• 1 cup mushroom, washed
• 1 clove garlic, washed and smashed slightly
• small bunch of parsley stems
• ½ tsp. dry thyme
• ½ bay leaf
• a few peppercorns
• approximately 2 quarts cold water
• ¼ cup white wine
• Optional additions:
• 3 parsnips, prepped like carrots
• 1small fennel bulb, washed and chopped (tops as well)
• small handful dried Chinese or other mushrooms

Place all ingredients together in large heavy-bottomed stockpot. Bring to a boil then turn to a simmer. Cook uncovered for 35-45 minutes. Strain through a colander lined with cheesecloth. Place the pot back over a medium heat and reduce stock until it is the desired strength. Add salt to taste at this point. If you are making the stock for particular dishes include vegetables that will complement the dish (i.e. corncobs for corn soup, dried mushrooms for mushroom risotto, etc.)