Contact The Editor
Articles By This Author
If you’re looking to maximize nutrition and flavor in your cooking without creating extra work in the kitchen, it’s always helpful to have a few soups and stews in your meal rotation. Many are one-pot dishes that allow you to easily incorporate a multitude of healthful ingredients, such as vegetables, proteins, whole grains, healthy fats and more.
These 10 soup and stew recipes strike just the right balance of healthy and delicious. They are rich in essential vitamins and minerals, and many contain impressive amounts of fiber and protein. While many of the dishes below are rich, creamy and flavorful, saturated fat and sodium are kept in moderation. Several recipes come directly from our Nourish columnist Ellie Krieger, a registered dietitian nutritionist who specializes in healthy and tasty cooking.
1. Beef Stew With Butternut Squash and Chickpeas
Pictured above. Classic beef stew gets a nutritious upgrade in this recipe, which features butternut squash, chickpeas and spices. This version also delivers 34 grams of protein and 10 grams of fiber per serving. Recipe Below.
2. Avgolemono Chickpea Soup With Orzo and Dill
This lemony Greek soup manages to be both creamy and dairy free thanks to a tempered egg mixture that thickens and enriches the broth. Krieger describes it as a “satisfying meal in a bowl that manages to be rich, creamy, light and healthy all at once.” Recipe Below.
3. Restorative Chicken and Rice Soup
Make and freeze a big batch of this aromatic soup for the next time you feel under the weather. It’s food writer Olga Massov’s favorite chicken soup and one she turns to whenever she needs a little rejuvenation. Recipe Below.
4. Creamy Tomato Soup With Popcorn
This creamy tomato soup relies on pantry staples to create a meal that’s quick, simple and comforting. Krieger says that it “is fresher-tasting, more nuanced in flavor, less aggressively sweet and lower in sodium than the typical canned version.” Recipe Below.
5. Mushroom Minestrone With Beans and Farro
This take on minestrone features an abundance of vegetables alongside cannellini beans and farro. It’s incredibly versatile, so don’t be afraid to experiment with other types of vegetables, beans and grains. Recipe Below.
6. Instant Pot Black Bean Soup
If you’re looking for a set-it-and-forget-it kind of dinner, this black bean soup is for you. After only 20 minutes of active cooking time, you can focus on other things while the soup cooks in the background. Plus, it boasts 14 grams of fiber per serving. Recipe Below.
7. Chicken Soup With Vegetables and Peanuts
Peanut butter adds richness and depth to this West African-inspired soup. If you want to make the dish completely plant-based, consider swapping the chicken for extra-firm tofu or chickpeas. Recipe Below.
8. Spiced Carrot, Leek and Lentil Soup
Ground spices and harissa paste lend this veggie-packed lentil soup a lovely warming quality. You can serve it chunky or blend it until smooth based on your preference; it’s delicious both ways. Recipe Below.
9. Ecuadorian-Style Potato Soup
This creamy golden soup is a take on locro de papa, a staple dish in Ecuador. One of its highlights is the mound of avocado that tops the soup, which is packed with healthy fats and fiber. Recipe Below.
10. Emerald Seafood Chowder
Spinach, parsley, celery and leeks infuse this seafood chowder with a beautiful green hue and a bevy of vitamins, minerals and antioxidants. Recipe Below.
Beef Stew With Butternut Squash and Chickpeas
Servings: 4
Active Time:: 35 minutes; Total Time: 1 hour 45 minutes
Storage: Refrigerate for up to 4 days.
Every spoonful of this satisfying stew boasts tender beef, sweet butternut squash and hearty chickpeas. Aromatic with ginger, garlic, cumin and cinnamon, this meal will warm you up and deliver nourishing comfort. It’s a great dish to cook over the weekend - or whenever you have a chunk of time - and only gets more flavorful the longer it sits.
INGREDIENTS
• 1 pound stew beef, trimmed of excess fat and cut into 1/2-to-3/4-inch pieces
• 1/2 teaspoon fine salt, divided
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon olive oil, plus more as needed
• 1 large yellow onion (10 ounces), diced
• 1 tablespoon minced or finely grated fresh ginger
• 2 garlic cloves, minced or finely grated
• 1 1/2 teaspoons ground cumin
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon crushed red pepper flakes
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1 1/2 cups low-sodium or no-salt-added beef broth
• 1 (8-ounce) can no-salt-added tomato sauce
• 1 pound peeled, cubed butternut squash (3/4-inch cubes; about 3 cups)
• 1 (15-ounce) can no-salt-added chickpeas, drained and rinsed
• 2 teaspoons honey (optional)
• Balsamic or apple cider vinegar (optional)
• 1/4 cup chopped fresh flat-leaf parsley leaves Steps:
1: Pat the meat dry, and season with 1/4 teaspoon of the salt and the pepper. Set a large plate nearby.
2: In a medium (4-quart) heavy-bottomed pot, such as a Dutch oven, heat the oil over medium-high heat until shimmering. Working in two batches to prevent overcrowding, add the beef and cook, stirring once or twice, until browned, about 5 minutes. Use a slotted spoon to transfer the meat to the prepared plate, leaving the juices in the pot.
3: Add the onion and cook, stirring frequently, until softened and translucent, about 4 minutes. (If the pot looks dry, add more oil as needed.) Add the ginger and garlic, and cook, stirring, until aromatic, another 30 seconds. Return the beef to the pot, and stir in the cumin, cinnamon and red pepper flakes. Add the diced tomatoes, beef broth, tomato sauce and the remaining 1/4 teaspoon of salt, and bring to a boil. Reduce the heat to low, cover and simmer, stirring occasionally, until the meat is nearly tender, 40 to 45 minutes.
4: Stir in the squash and chickpeas, increase the heat to medium-high and return the liquid to a simmer. Reduce the heat to low, cover and cook for 15 minutes. Remove the lid, and cook until the squash and meat are fork-tender and the liquid reduces and thickens slightly, about 15 minutes. Taste, and add the honey and vinegar, if desired. Divide among shallow bowls, garnish with the parsley and serve hot.
Substitutions:
Butternut squash >> frozen butternut squash, or kabocha or acorn squash.
Yellow onion >> white onion.
Tomato sauce >> crushed tomatoes.
Chickpeas >> 1 1/2 cups canned or home-cooked kidney, navy or cannellini beans.
Honey >> maple syrup or agave.
Avgolemono Chickpea Soup With Orzo and Dill
Servings: 4
Active Time:: 45 minutes
Storage: Refrigerate for up to 4 days.
This riff on a lovely lemony Greek avgolemono soup is a meal in itself, hearty with chickpeas, orzo and vegetables in a dill-seasoned broth. It’s lightly creamy thanks to the classic technique of beating together eggs and lemon juice, which are then tempered with some of the warm broth and stirred into the pot to thicken the liquid and add citrusy brightness.
Ingredients:
• 2 tablespoons olive oil
• 1 medium yellow onion (8 ounces), diced (about 1 1/2 cups)
• 2 to 3 celery stalks, diced (about 1 cup)
• 1 medium parsnip (5 ounces), peeled and diced (about 1 cup)
• 1/2 teaspoon fine salt, plus more as needed
• 1/4 teaspoon freshly ground black pepper, plus more as needed
• 1 (15-ounce) can chickpeas, preferably no-salt-added, drained and rinsed
• 2 tablespoons chopped fresh dill, plus more for optional garnish
• 6 cups low-sodium chicken or vegetable broth
• 3/4 cup (5 ounces) dried orzo pasta, preferably whole-wheat
• 2 large eggs
• 3 tablespoons fresh lemon juice (from 1 to 2 lemons), plus more as needed
• 1 cup (5 ounces) frozen peas (no need to defrost)
Steps:
1: In a large Dutch oven over medium heat, heat the oil until shimmering. Add the onion, celery, parsnip, salt and pepper, and cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Stir in the chickpeas and the dill. Add the broth, increase the heat to medium-high and bring to a boil, then reduce the heat to medium-low and simmer for 15 minutes. Remove about 3/4 cup of the hot broth from the pot, being sure to leave behind the vegetables, and transfer to a liquid measuring cup. Stir the orzo into the pot and simmer until it is tender, about 10 minutes.
2: While the orzo cooks, in a medium bowl, beat the eggs. Gradually whisk the lemon juice into the eggs, then, whisking constantly, gradually add the hot broth.
3: Once the orzo is tender, add the peas to the pot, then gradually stir the egg mixture into the soup. Cook, stirring constantly, until the soup thickens and is steaming-hot but not boiling. Season with more salt, pepper and lemon juice, as desired. When ready to serve, ladle the soup into bowls and garnish with fresh dill, if desired.
Substitutions:
Yellow onion >> white onion.
Parsnip >> carrot.
Fresh dill >> 2 teaspoons dried dill.
Canned chickpeas >> 1 1/2 cups home-cooked chickpeas.
Orzo >> other small pasta shape, or rice.
Gluten-free? >> Use gluten-free orzo or pasta, or rice.
Restorative Chicken and Rice Soup
Servings: 6
Active Time:: 1 hour; Total Time: 3 hours
Storage: Refrigerate for up to 4 days.
Make Ahead: The stock and chicken breasts can be cooked up to 4 days in advance. Refrigerate, separately and tightly covered.
Storage: The soup can be refrigerated for up to 4 days. If you use glutinous rice, the soup may thicken slightly during storage; you can loosen it up by adding additional broth or water. The stock may be frozen for up to 3 months.
This is editor Olga Massov’s favorite chicken soup, one she makes when someone in her household is feeling under the weather or needs a little nourishing restoration, and one she often keeps on hand - broth and shredded chicken frozen separately - for a comforting dinner when she’s too busy to cook. Inspired by a breakfast soup served at the beloved Austin all-day eatery Elizabeth Street Cafe, her soup is thickened by sticky (glutinous) rice, but Massov keeps the soup brothier whereas the former is more congee-like.
Ingredients:
• 1 (4-pound) whole chicken
• 1 large yellow onion (11 to 14 ounces), unpeeled and halved
• 1 (3-inch) piece fresh ginger, halved lengthwise and smashed
• 6 whole cloves
• 4 whole star anise
• 1 (4-inch) cinnamon stick
• 1 (8-by-4-inch) piece kombu
0.5 bunch fresh cilantro, tied with butcher’s twine, plus more for garnish
• 1 tablespoon kosher salt, plus more to taste
• 2 teaspoons black peppercorns
• 1 to 2 tablespoons fish sauce, plus more to taste
• 1 tablespoon yellow rock sugar, palm sugar or brown sugar, plus more to taste
• 1 cup (6.5 ounces) glutinous white rice, or your favorite rice (see NOTE)
• mung bean sprouts, for serving (optional)
• Fresh Thai basil leaves, for serving (may substitute regular basil leaves, optional)
• White onion slivers, for serving (optional)
• Chile-garlic sauce, such as sambal oelek, for serving (optional)
• sriracha, for serving (optional)
• Jalapeño or serrano chile pepper thinly sliced, for serving (optional)
• Lime wedges, for serving (optional)
Steps
1: Cut the chicken into 8 pieces: 2 breasts, 2 wings, 2 thighs and 2 legs; reserve the backbone for another use such as making stock (see NOTES).
2: Heat a large, heavy skillet such as a cast-iron pan over high heat until smoky. Add the onion and ginger, cut/exposed side down, and dry-roast until both are blackened on one side, about 7 minutes. A nice char on the vegetables will get deeper flavor in your stock. Transfer the charred vegetables to a plate.
3:: Reduce the heat to medium and add the cloves, star anise and cinnamon. Toast, stirring occasionally, until fragrant, 2 to 4 minutes.
4: Transfer the charred vegetables and toasted aromatics to an 8-quart stockpot. Add the chicken pieces, kombu, cilantro, salt and peppercorns. Add enough water to cover and bring to a boil over high heat, then lower the heat to a simmer and cook, skimming off and discarding any foam that rises to the top, until the chicken breasts are firm to the touch, about 25 minutes.
5: Using tongs, transfer the chicken breasts to a medium bowl and cover with a plate or a piece of foil to prevent the meat from drying out. (If using all dark or all white meat, remove about a third to a half of the chicken.) Set aside until cool enough to handle, then discard the skin and any remaining bones, and shred the meat. Transfer the meat to a lidded container and set aside or refrigerate until needed (bring to room temperature before serving).
6: While the chicken is cooling, partially cover the pot and continue to gently simmer the stock. Stir occasionally, skimming any foam that rises to the top, until the vegetables look nearly falling apart, 2 to 3 hours. Add more water, as needed, to ensure the chicken and onions remain submerged. Remove from the heat and let cool until warm. The stock will be fragrant and a deep, dark golden color.
7 Ladle the stock through a large cheesecloth-lined fine-mesh sieve set over a clean pot or large bowl. Rinse out your stockpot and return the stock to it. Discard the aromatics and vegetables; separate the chicken thigh and drumstick meat from the bones and shred (discard the skin).
8: Bring the stock back to a lively simmer, taste, and season with 1 tablespoon of the fish sauce and 2 teaspoons of the sugar. Stir, wait a few minutes and taste again, adding more fish sauce and sugar, if needed. Add the rice and cook until the rice is tender, about 15 minutes. Add the shredded chicken - light and dark meat - to the soup and let it warm through, about 2 minutes.
9: Ladle the soup into bowls, and, if using, garnish with cilantro, sprouts, basil, onion, sambal oelek, sriracha, jalapeño or serrano chile, and a squeeze of lime. Serve with lime wedges on the side, if desired.
Notes:
If you don’t want to cut up the chicken yourself, you can buy a pre-cut chicken at your favorite supermarket or ask your butcher to do it. Glutinous (sticky) rice continues to thicken if it sits in liquid for an extended period of time. It turns brothy soups into thicker, congee-like ones, which makes them even more soothing and comforting. If you prefer the soup brothy, you can loosen it up with a little more water or broth when reheating; use a different rice, which will also soften but not nearly as much; or cook the rice separately and add to individual servings of soup.
Creamy Tomato Soup With Popcorn
Servings: 4
Active Time:: 1 hour; Total Time: 3 hours
Storage: Refrigerate for up to 4 days.
Make Ahead: The stock and chicken breasts can be cooked up to 4 days in advance. Refrigerate, separately and tightly covered.
Storage: The soup can be refrigerated (without the popcorn) for up to 4 days.
This soup is fresher-tasting, more nuanced in flavor, less aggressively sweet and lower in sodium than the typical canned kind, and it only requires a bit more effort to get it on the table. Tossing a handful of popcorn on top right before digging in makes for a bowl of soup that is as fun and smile-inducing as it is comforting.
Low-fat milk, or unsweetened almond or oat milk may be substituted. Agave may be substituted for the honey as well.
To read the accompanying story, see: Make a quick, comforting tomato soup that’s full of pantry staples and tastes fresher than the can.
Ingredients:
• 1 tablespoon extra-virgin olive oil
• 1 small onion, chopped (at least 1/2 cup)
• 1 clove garlic, minced
• 2 14.5-ounce cans no-salt-added diced tomatoes, plus their juices
• 2 tablespoons tomato paste
• 2 cups low-sodium chicken broth or vegetable broth
• 0.5 cups whole milk (see headnote)
• 2 teaspoons honey (see headnote)
• 0.5 teaspoons salt
• Pinch freshly ground white pepper
• 2 cups plain or cheddar popcorn (popped)
Steps:
1: Heat the oil in a large soup pot over medium heat. Once the oil shimmers, add the onion and cook for about 4 minutes, stirring occasionally, until softened and translucent.
2: Stir in the garlic; cook for about a minute, until fragrant. Add the tomatoes and their juices, the tomato paste and broth; increase the heat to medium-high and bring to a boil, then reduce the heat to medium-low and cook for 15 minutes, stirring occasionally.
3:: Stir in the milk, honey, salt and pepper, then remove from the heat. Use an immersion (stick) blender to puree until smooth, or allow the soup mixture to cool slightly before pureeing in batches in a blender.
4:: Garnish each portion with the popcorn just before serving.
Mushroom Minestrone With Beans and Farro
Servings: 4
Active Time:: : 30 minutes; Total Time: 1 hour
Storage: Refrigerate for up to 4 days.
Make Ahead: The stock and chicken breasts can be cooked up to 4 days in advance. Refrigerate, separately and tightly covered.
Storage: Refrigerate for up to 4 days, or freeze for up to 3 months. The farro will continue to absorb liquid as it sits, so you may need to add more broth or water to thin it out as needed.
Notes:
If using whole (not pearled or semi-pearled) farro, increase its cooking time to 45 to 50 minutes, or until al dente. Do not use quick-cooking farro.
Ingredients:
• 3 tablespoons olive oil
• 8 ounces cremini mushrooms, chopped
• 2 ribs celery, diced
• 1 medium yellow onion (8 ounces), diced
• 1 large carrot, diced
•3/4 teaspoon fine salt, divided
• 4 garlic cloves, minced or finely grated
• 2 teaspoons chopped fresh rosemary
• 2 tablespoons tomato paste
• 1 (15-ounce) can no-salt-added cannellini beans, drained and rinsed
• 6 cups low-sodium chicken or vegetable broth
• 1 (14-ounce) can no-salt-added diced tomatoes
• 1/2 teaspoon freshly ground black pepper, divided
• 1/2 cup pearled or semi-pearled farro (see Notes)
• 3 cups (2 1/2 ounces) chopped kale leaves
• Grated parmesan cheese, for serving (optional)
Steps
1: In a medium-to-large (4-to-6-quart) pot over medium-high heat, heat the oil until shimmering. Add the mushrooms and cook, stirring occasionally, until they release their liquid and it evaporates, 4 to 5 minutes.
2: Add the celery, onion, carrot and 1/4 teaspoon of the salt, and reduce the heat to medium. Cook, stirring frequently, until the vegetables slightly soften, about 4 minutes. Stir in the garlic, rosemary and tomato paste, and cook, stirring, until aromatic, about 1 minute.
3: Stir in the beans, then add the broth, tomatoes, the remaining 1/2 teaspoon of salt and the pepper, then increase the heat to high and bring to a boil. Stir in the farro, then reduce the heat to medium-low and simmer until the farro is al dente, 25 to 30 minutes.
4: Step 4: Stir in the kale and cook until just tender, about 5 minutes. Remove from the heat, ladle into bowls, sprinkle with parmesan, if using, and serve hot.
Substitutions:
Cannellini beans >> other white beans, such as Great Northern or navy, or chickpeas.
Canned beans >> 1 1/2 cups home-cooked beans.
Cremini mushrooms >> other types of fresh mushrooms.
Gluten-free? >> In place of farro, use rice, with an adjustment to the cooking time.
Kale >> collard greens or mustard greens.
Instant Pot Black Bean Soup
Servings: 4
Active Time:: 20 minutes; Total Time: 1 hour 30 minutes
Storage: Refrigerate for up to 4 days, or freeze for up to 3 months.
Make Ahead: The stock and chicken breasts can be cooked up to 4 days in advance. Refrigerate, separately and tightly covered.
This speedy Instant Pot riff on Cuban black bean soup infuses the legumes with the aromatic vegetables common in a traditional sofrito, along with wine, vinegar and a little sugar for depth and balance. Skipping the soaking of black beans results in a richer flavor and color, but you can soak them if you’d like to speed the cooking up even further; see Notes. See Variations for how to make this on the stovetop if you don’t mind the time. The soup is traditionally served with a scoop of long-grain white rice.
Ingredients:
• 1/4 cup olive oil
• 1 large white or yellow onion (12 ounces), chopped
• 1 green bell pepper, seeded and chopped
• 3 garlic cloves, finely grated or pressed
• 2 tablespoons tomato paste
• 1/2 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1 pound dried black beans, rinsed
• 1 bay leaf
• 4 cups water
• 1 cup vino seco (dry white cooking wine) or other dry white wine, such as sauvignon blanc (see Notes)
• 2 tablespoons red wine vinegar
• 2 tablespoons granulated sugar
• 1 teaspoon fine salt, plus more as needed
• 1/2 teaspoon freshly ground black pepper, plus more as needed
• Cooked white rice, for serving
• Cilantro leaves, for serving
Substitutions:
Red wine vinegar >> apple cider vinegar.
White wine >> 2 tablespoons more vinegar plus 14 tablespoons water (to get to 1 cup).
If you don’t want the added sugar >> leave it out.
Notes:
This was tested in a 6-quart Instant Pot. To further speed up the process, soak the beans overnight, save the soaking water (the flavor and color will be richer than if you discard it) and check them after 40 minutes.
Steps
Step 1: Set a programmable multicooker (such as an Instant Pot; see Notes) to SAUTE: MEDIUM or NORMAL, depending on your model. Let the pot heat for 2 minutes, then add the oil and heat until shimmering. Add the onion, bell pepper and garlic, and cook, stirring occasionally, until softened, about 5 minutes. Stir in the tomato paste, cumin and oregano, and cook just until fragrant, 1 minute.
Step 2: Add the beans, bay leaf, water, wine, vinegar, sugar, salt and black pepper. Secure the appliance’s lid and make sure the steam valve is sealed. Select PRESSURE (HIGH) and set the cook time to 1 hour. (It should take about 10 minutes for the appliance to come to pressure.)
Step 3: When the beans have finished the 1 hour of cooking, release the pressure manually by moving the handle to “Venting.” To do so, cover your hand with a towel, and make sure to keep your hand and face away from the vent when the steam releases. Open the appliance and check to see if the beans are falling-apart tender. If not, return them to PRESSURE (HIGH) for 10 minutes at a time, manually releasing the pressure and steam each time, until they are very tender.
Step 4: Discard the bay leaf, taste, and season with more salt and black pepper, as needed. Serve with a scoop of rice and garnish with the cilantro leaves.
Chicken Soup With Vegetables and Peanuts
Servings: 6
Active Time:: 30 minutes; Total Time: 50 minutes
Storage: Refrigerate for up to 4 days.
Ingredients:
• 12 tablespoons neutral oil, such as avocado, grapeseed or canola, divided
• 112 ounces boneless, skinless chicken breasts, patted dry and cut into 1/2-inch pieces
• 13/4 plus 1/8 teaspoon fine salt, divided
• 11/4 teaspoon freshly ground black pepper
• 11 medium yellow onion (8 ounces), diced
• 13 garlic cloves, minced or finely grated
• 11 tablespoon minced or finely grated fresh ginger
• 11/8 teaspoon cayenne pepper
• 12 medium sweet potatoes (1 pound total), peeled and cut into 3/4-inch pieces
• 12 medium carrots (6 ounces total), peeled and cut into 1/2-inch-thick rounds
• 16 cups low-sodium chicken broth
• 11 (14.5-ounce) can no-salt-added diced tomatoes, with their juices
• 14 ounces green beans, trimmed and cut into 1-inch pieces
• 11/2 cup creamy peanut butter (any kind)
• 12 cups (2 ounces) lightly packed fresh baby spinach leaves, coarsely chopped
• 11/3 cup unsalted dry-roasted peanuts, coarsely chopped
Substitutions:
Chicken >> firm or extra-firm tofu, or cooked chickpeas.
Fresh green beans >> frozen cut green beans.
Sweet potatoes >> butternut squash.
Peanuts >> cashews or almonds.
Peanut butter >> cashew or almond butter.
Yellow onion >> white onion or shallot.
Chicken broth >> vegetable broth.
Baby spinach >> baby kale or regular spinach, roughly chopped.
Want more heat? >> Increase the amount of cayenne.
Steps
1: In a medium (4-quart) pot over medium-high heat, heat 1 tablespoon of the oil until shimmering. Have ready a large plate near your workspace.
2: Season the chicken with 1/8 teaspoon of the salt and the black pepper. Add the chicken to the pot and cook, stirring occasionally, until lightly browned all over, 3 to 4 minutes total. (The chicken will not be cooked through at this point.) Transfer to the reserved plate.
3: Reduce the heat to medium, add the remaining 1 tablespoon of oil and the onion, and cook, stirring occasionally, until softened, about 3 minutes. Add the garlic, ginger, the remaining 3/4 teaspoon of salt and the cayenne pepper, and cook, stirring, until aromatic, about 1 minute more.
4: Add the sweet potatoes and carrots, followed by the chicken broth and tomatoes, with their juices. Increase the heat to high and bring the mixture to a boil. Reduce the heat to medium-low and simmer, uncovered, until the vegetables are tender, about 20 minutes.
5: Remove from the heat and use a slotted spoon to transfer about 2 cups of the vegetables to a bowl. Using an immersion blender, puree the contents of the pot until smooth. (Alternatively, puree the soup in batches in a blender. Fill it no more than halfway, and be sure to remove the center ring from the lid and hold a kitchen towel over the lid as you blend to prevent splatters.)
6: Return the pureed soup to the pot, set over high heat and bring to a boil. Add the green beans and chicken, along with any accumulated juices. Reduce the heat to medium-low, and cook until the green beans are tender and the chicken is cooked through, about 10 minutes.
7: Stir in the reserved vegetables and peanut butter until the latter dissolves completely. Stir in the spinach and cook until just wilted, about 1 minute. Ladle into individual bowls, garnish with the chopped peanuts and serve hot.
Ingredients:
For the soup
• 2 tablespoons avocado oil or other neutral oil
• 1 large yellow onion (12 ounces), diced
• 2 cloves garlic, minced or finely grated
• 1 teaspoon ground cumin
• 1 teaspoon ground achiote (annatto; may substitute 1/2 teaspoon sweet paprika plus 1/8 teaspoon ground turmeric)
• 2 pounds Yukon Gold potatoes, peeled and cut into 1-inch cubes
• 4 cups low-sodium vegetable broth or water
• 1/2 teaspoon fine salt, plus more to taste
• 1 cup low-fat milk
• 1 cup (3 ounces) coarsely grated Monterey jack cheese
For serving
• 2 small ripe avocados, peeled, pitted and diced
• 1/3 cup fresh cilantro leaves
• 1/3 cup thinly sliced scallion greens
• 1/3 cup (1 ounce) coarsely grated Monterey jack cheese
• Hot sauce (optional)
Steps:
1: Make the soup: In a large pot over medium heat, heat the oil until shimmering. Add the onion and cook, stirring frequently, until softened but not brown, 4 to 5 minutes.
2: Add the garlic, cumin and achiote and cook, stirring, until aromatic, about 30 seconds. Add the potatoes and stir to coat. Add the chicken broth or water and salt, and bring to a boil. Reduce the heat to low, cover and simmer until the potatoes are very tender, about 20 minutes. Remove from the heat.
3: Using a slotted spoon, transfer about 1 cup of the potatoes to a cutting board and cut them into small pieces.
4: Use an immersion blender to blend the soup in the pot until smooth. (Alternatively, let the soup cool, then puree in batches in a regular blender.) Return the soup to medium-low heat and warm through. Stir in the milk and cheese until the cheese is melted. Return the chopped potato to the pot and stir to combine. Taste, and season with additional salt as desired.
5: To serve: Ladle the soup into bowls, garnish the avocados, cilantro, scallion, cheese and hot sauce, if using, and serve.
Substitutions:
No achiote? >> Use a combination of sweet paprika and turmeric.
Spiced Carrot, Leek and Lentil Soup
Servings: 4
Total Time: 50 minutes
Storage: Refrigerate for up to 4 days.
This soup joins commonly used soup vegetables carrots and leeks with hearty lentils for a filling and nourishing soup. It's equally terrific whether served chunky or pureed until smooth. Look for the harissa paste packaged in a tube as it's thicker than the looser, saucier kind that's in a jar.
Where to Buy: Harissa paste in a tube is available at well-stocked supermarkets, Middle Eastern markets and online. Ingredients:
• 2 teaspoons olive oil
• 1 medium yellow onion (8 ounces), cut into small dice
• 1 medium leek, trimmed, cleaned and cut into very thin slices
• 2 ribs celery, cut into small dice
• 2 medium carrots (6 ounces total), scrubbed and cut into small dice
• 1 large garlic clove, minced or finely grated
• Generous pinch saffron threads
• 2 teaspoons ground cumin, plus more as needed
• 2 teaspoons ground coriander, plus more as needed
• 1 tablespoon harissa paste, plus more as needed (see headnote)
• 4 cups no-salt-added vegetable broth
• 4 ounces (1 cup) dried red lentils (see headnote)
• 0.5 teaspoons fine salt, or more as needed
• 2 tablespoons chopped flat-leaf parsley, for garnish (optional)
• Plain Greek yogurt, for serving (optional) Steps:
1: In a large saucepan over medium heat, heat the oil until shimmering. Add the onion, leek, celery and carrots, and cook, stirring occasionally, until starting to soften, about 7 minutes. Add the garlic, saffron, cumin, coriander and harissa, and cook, stirring, until fragrant, about 3 minutes. Add the broth and stir to combine.
2: Increase the heat to medium-high and bring to a boil. Stir in the lentils, then decrease so the mixture is at a simmer and cook uncovered, stirring occasionally, until the lentils are tender, 15 to 20 minutes.
3: Season with the salt, then taste, and add more cumin, coriander or harissa, if desired. Remove from the heat.
4: Use an immersion blender to puree the soup until it's to your desired consistency. (Alternatively, let the soup cool for a few minutes, then puree in batches in a blender. Fill it no more than halfway, and be sure to remove the center ring from the lid and hold a kitchen towel over the lid as you blend to prevent splatters.)
5: Divide among individual bowls. Top with the parsley and a dollop of yogurt, if using, and serve hot.
Substitutions:
Yellow onion >> white or sweet onion.
Leek >> use more onion.
Harissa paste >> other chili paste or sauce, such as sambal oelek.
Vegan? >> Use nondairy yogurt for serving.
No saffron? >> Skip it.
Emerald Seafood Chowder
Servings: 4
Total Time: : 45 minutes
Storage: Refrigerate for up to 2 days.
Everyone seems to love a green smoothie, and it’s a seamless way to get leafy vegetables into your life, so why not green soup? This seafood chowder harnesses the idea by blending handfuls of spinach and parsley into the soup’s base until it is smooth, creamy and vibrantly verdant. After returning the creamy base to a boil, you stir in the seafood, add a brightening hit of lemon juice and zest, and dinner is on the table. Feel free to use any combination you like, based on what looks best at the market.
The chowder can be made up to the point before adding the seafood, and refrigerated for up to 2 days or frozen for up to 1 month.
Ingredients:
• 2 tablespoons olive oil
1 large or 2 small leeks, white and light green parts, chopped (2 cups)
• 2 stalks celery, chopped
• 2 cloves garlic, minced or finely grated
• 1 tablespoon chopped fresh thyme or 1 teaspoon dried
• 1.5 pounds Yukon Gold potatoes, peeled and cut into 1/2-inch dice
• 0.5 teaspoons fine salt, plus more to taste
• 0.25 teaspoons ground white pepper
• 4 cups low-sodium seafood or fish stock
• 3 cups lightly packed spinach leaves
• 0.5 cups lightly packed parsley leaves and tender stems, plus more for garnish
• 1 pound white fish fillets, such as cod or halibut, cut into 3/4-inch chunks
• 1 teaspoon finely grated lemon zest plus 1 tablespoon fresh lemon juice (from 1 lemon)
Steps
1: In a large pot over medium heat, heat the oil until shimmering. Add the leeks and celery and cook, stirring occasionally, until softened, about 3 minutes. Add the garlic and thyme and cook until aromatic, stirring, 30 seconds more. Stir in the potato, salt and pepper, then add the stock and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, until the potatoes are tender, 10 to 15 minutes.
2: Using a slotted spoon, remove about 1 cup of the vegetables from the pot and set aside. Add the spinach and parsley to the pot and cook until wilted, about 30 seconds. Remove the pot from the heat and, using an immersion blender, puree until smooth.
(Alternatively, let cool, then puree in several batches in a blender. If not planning to serve the chowder right away, refrigerate or freeze until needed.)
3: Return the pureed soup to a lively simmer, add the fish and scallops and simmer until both are just barely translucent in the center, 3 to 5 minutes. Stir in the reserved vegetables and the lemon zest and juice. Taste, and season with additional salt, if needed, then remove from the heat.
4: Ladle the chowder into bowls, garnish with the parsley and serve.
Spiced Carrot, Leek and Lentil Soup
Servings: 4
Total Time: 50 minutes
Storage: Refrigerate for up to 4 days.
This soup joins commonly used soup vegetables carrots and leeks with hearty lentils for a filling and nourishing soup. It's equally terrific whether served chunky or pureed until smooth. Look for the harissa paste packaged in a tube as it's thicker than the looser, saucier kind that's in a jar.
Where to Buy: Harissa paste in a tube is available at well-stocked supermarkets, Middle Eastern markets and online. Ingredients:
• 2 teaspoons olive oil
• 1 medium yellow onion (8 ounces), cut into small dice
• 1 medium leek, trimmed, cleaned and cut into very thin slices
• 2 ribs celery, cut into small dice
• 2 medium carrots (6 ounces total), scrubbed and cut into small dice
• 1 large garlic clove, minced or finely grated
• Generous pinch saffron threads
• 2 teaspoons ground cumin, plus more as needed
• 2 teaspoons ground coriander, plus more as needed
• 1 tablespoon harissa paste, plus more as needed (see headnote)
• 4 cups no-salt-added vegetable broth
• 4 ounces (1 cup) dried red lentils (see headnote)
• 0.5 teaspoons fine salt, or more as needed
• 2 tablespoons chopped flat-leaf parsley, for garnish (optional)
• Plain Greek yogurt, for serving (optional) Steps:
1: In a large saucepan over medium heat, heat the oil until shimmering. Add the onion, leek, celery and carrots, and cook, stirring occasionally, until starting to soften, about 7 minutes. Add the garlic, saffron, cumin, coriander and harissa, and cook, stirring, until fragrant, about 3 minutes. Add the broth and stir to combine.
2: Increase the heat to medium-high and bring to a boil. Stir in the lentils, then decrease so the mixture is at a simmer and cook uncovered, stirring occasionally, until the lentils are tender, 15 to 20 minutes.
3: Season with the salt, then taste, and add more cumin, coriander or harissa, if desired. Remove from the heat.
4: Use an immersion blender to puree the soup until it's to your desired consistency. (Alternatively, let the soup cool for a few minutes, then puree in batches in a blender. Fill it no more than halfway, and be sure to remove the center ring from the lid and hold a kitchen towel over the lid as you blend to prevent splatters.)
5: Divide among individual bowls. Top with the parsley and a dollop of yogurt, if using, and serve hot.
Substitutions:
Yellow onion >> white or sweet onion.
Leek >> use more onion.
Harissa paste >> other chili paste or sauce, such as sambal oelek.
Vegan? >> Use nondairy yogurt for serving.
No saffron? >> Skip it.
(COMMENT, BELOW)