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I believe that there is no food as satisfying to the body and soul as a hot bowl of soup that warms the innermost part of our bodies (that being the stomach) during the crisp months of autumn and winter. Soup has an appeal all its own, whether it be mom’s homemade chicken soup with homemade noodles, a meaty vegetable soup thick with veggies, herbs and spices or a creamy soup topped with croutons, tiny cheese crackers or popcorn. Perhaps you rely on canned soups in the soup aisle of the grocery store but read the nutrition label. The amounts of salt and fat are scary. I know, soups take a lot of time to put together but the end results are rewarding as they harbor a lot of good nutrition without the above mentioned.

A few years ago I put together a veggie soup that I call “Alice’s Diet Soup,” as it has almost no sodium, carbs or fat, but lots of vitamins and some fiber. I can practically live on it for a week at lunchtime. The recipe makes a bunch (about an 8 qt. kettle full) but the soup freezes well. We have a son who says that soup is not a filling meal after a hard day’s work, but if you add a salad and some type of bread and something for dessert, you can hardly beat that when you stomach is giving you the high sign.

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Shall we . . .

DIET VEGGIE SOUP

7 c. water (I save veggie juices in the freezer and use them in broth)

2 c. carrots, sliced 1/4-inch thick (3-4 large)

2 c. diced celery (5 ribs) and some leaves, chopped

2 cloves garlic, minced (more if you like garlic)

2-15 oz. cans low-sodium diced tomatoes (4 c.)

8 peppercorns

1 large or 2 small bay leaves

1 T. low-sodium beef bouillon granules or 3 cubes (can also use chicken bouillon)

2 medium potatoes (red preferably), diced––can substitute small pasta for potatoes if you wish––about 3/4 c.

3-4 c. coarsely chopped cabbage

1/2 quick cooking barley

1/2 c. snipped fresh parsley or 1/4 c. dried

4 c. canned cut green beans (2-15 oz. cans)

In 8 quart kettle, mix first nine ingredients. Bring to a boil; cover, lower heat and cook 10 minutes. Add rest of ingredients and continue to cook 10-15 minutes or until veggies are tender.

Some added ingredients if you wish: 2-4 oz. cans drained mushrooms, cauliflower and broccoli florets (add with last batch of ingredients), corn, peas, and canned kidney or navy beans if you want to add more fiber and carbs. Makes 4-5 quarts.

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If you’re wanting to add more fiber in your diet, this soup will help with 9 g fiber in 1-1/2 cups and just 1 g of saturated fat––yes!

EASY MINESTRONE SOUP

1 medium onion, diced

2 cloves, garlic, minced

1-15 oz. can cut green beans, undrained

1-15 oz. can garbanzo beans, drained

1-15 oz. can Italian style diced tomatoes, undrained

1-14 oz. can fat-free, low-sodium chicken broth

1/2 c. small pasta or half package tortellini (found in dairy section)

2 c. water

1 t. dried basil

1 t. oregano leaves

1/2 t. dried thyme leaves

1/4 t. coarsely ground pepper

2 T. grated or shredded Parmesan cheese

In large saucepan, add all ingredients, except cheese. Bring to a boil; lower heat and simmer 15 minutes.

Ladle into bowls and top with cheese, divided. Makes four 1-1/2 c. servings.

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I like cooking with lots of onions, so when onions are on sale I buy three or four bags as they keep well and are used in so many recipes, such as this delicious soup.

FRENCH ONION SOUP

4 medium onions, sliced thin and cut in quarters (1-inch pieces)

4 T. butter

4 c. beef stock (or two 14 oz. cans low-sodium beef broth, plus half can of water)

2 beef bouillon cubes or 2 t. granules

Kitchen Bouquet browning and seasoning sauce

finely shredded Swiss cheese, grated Parmesan cheese and croutons

Saute onions in butter in large saucepan until tender and golden colored, 5-8 minutes. Add rest of ingredients, except cheeses and croutons. (Use Kitchen Bouquet to get the color desired.) Bring to a boil, lower heat and cook about 30 minutes.

Put soup in individual bowls; top with cheese and croutons. Heat in microwave until cheese melts.

Makes eight cups or six servings of 1-1/3 c.

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Oh my, this is a delicious mushroom soup. Serve it with a hot crusty bread (French or Vienna).

CREAMY CREAM OF

MUSHROOM SOUP

1-medium onion, chopped fine (about 1/2 c.)

1/2 lb. fresh mushrooms, washed and chopped fine

2 T. butter

1/3 c. clarified* butter

1/3 c. plus 1 T. flour

6 c. chicken broth, hot (can use 6 t. granule chicken bouillon plus 6 c. water)

2 c. milk

1 c. light cream (half and half)

salt and pepper to taste

1 T. sherry (or to taste) optional, but it adds more flavor

Saute onions and mushrooms in 2 T. butter, in medium skillet; set aside.

In a 3 qt. saucepan, combine clarified butter and flour in pan (making a roux). Slowly stir in broth, milk and cream to make a cream sauce. Add onions and mushrooms; add salt and pepper and sherry to taste. Heat until hot, but do not boil.

Makes 10 cups.

*Clarified butter: melt butter in saucepan, gently, without browning it. Let rest a couple minutes, skim off any foam. Gently pour off butter using the clear liquid, leaving the milky residue in bottom of pan. Four tablespoons butter equals three tablespoons clarified.

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Thought for the day: Good character, like good soup, is usually homemade!

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