Soup recipes to warm the soul

I crave the big flavor sausage delivers but I’m not willing to pay the price for indulging in too much of a good thing. A half pound of good quality sausage is all you need to complement the flavor of the tomatoes, sweet potatoes and squash. The chick peas deliver protein, vitamins, minerals and fiber. Cumin and fennel exploit the flavors in sausage making this rich and hearty stew a nutritional powerhouse.

Because this is a stew recipe, I take the time to cut the sweet potatoes and squash into chunks. I’m not gonna pretend it’s a quick kitchen task because that wouldn’t be nice. It takes some time and the results are worth every minute of effort. I enjoy cooking but on days I’m feeling less ambitious, I roast the sweet potatoes and squash in the oven which changes the soup from a chunky stew to a thick and creamy soup. The flavors are the same and the nutrition is all there. Change the rules anytime you please! Customizing recipe directions to suit your needs and time constraints is a great way to stay motivated to cook.

Heat olive oil in a large soup pot over medium high heat, when hot but not smoking, add the onions and garlic and 2 Tablespoons of chicken broth or water. Cook covered, stirring every now and then, until onions have completely softened, about 10-12 minutes. Add the sausage and cook stirring occasionally until sausage has broken apart and is cooked through, about 4-5 minutes.

Add the tomatoes, chicken stock, tomato paste, sweet potatoes, squash, cumin and fennel seed. Bring to a boil, reduce to a simmer and cook until squash is almost done, about 15 minutes. Add the chickpeas and cook uncovered 7-8 minutes more or until chickpeas are heated through. Taste and adjust seasonings with salt and pepper. Serve immediately.

Especially delicious in colder months when you’re craving the kind of comfort foods you shouldn’t over indulge in. This hearty soup is great the night you make it and even better the next day.

Shortcut Chef
Peel and chop vegetables the night before while you’re watching TV (or listening to public radio). Store them in a plastic bag with oil and pepper. Hold the salt or the vegetables will throw their water and steam instead of roasting to golden brown. Salt vegetables just before you put them in the oven.

Preheat oven to 400°. Throw all vegetables and the garlic into a plastic bag (one of the bags you brought them home in). Pour one tablespoon oil into bag with veggies and shake until well coated. Spread vegetables on two rimmed baking sheets. Season with salt and pepper and roast, turning once or twice, until nicely browned, about 45 minutes.

Scrape vegetables, but not garlic, into large soup pot except the garlic. Peel the garlic and place it back on the baking sheet. Set the baking sheet on the largest burner you have over medium-high heat and pour 1/2 cup chicken broth and the balsamic vinegar over pan.     

Deglaze by stirring and scraping the bottom and sides of pan. Magically, all the tasty nibbly bits will come loose and the garlic will disintegrate into pan juices. Pour this viscous sauce directly into soup pot with vegetables.

Add remaining 5 1/2 cups broth to soup pot with rosemary or thyme. Bring to a simmer, taste and adjust seasonings. Cover and cook slowly until flavors are blended, about 20 minutes. Add water as necessary to thin soup. Remove herb sprigs and serve immediately.

Challenging to work into a fussy eaters diet, fish is an essential ingredient for heart health, especially cold water fishes such as trout, mackerel, sardines and salmon because they contain omega three fatty acids which can help reduce high triglyceride levels.

People who don’t like fish are often reacting to the strong flavor the good fat delivers. You might start out by serving some of the leaner fishes such as cod and snapper. Chowder is an easy way to disguise fish. This version calls for cod. When no one falls off their chair in horror, make it with salmon next time.

We haven’t cut the creaminess and hearty texture one expects in a bowlful of chowder but we have cut out the cream.  And all of the fat and calories that went with it.

Place cod in a microwave proof dish covered loosely with plastic or leave it in the butcher paper you buy it in and microwave on high for one minute. Set aside.

Place pancetta, onions, celery in a large soup pot over medium and cook for two minutes uncovered. Add 3 tablespoons of the chicken broth, cover and cook, stirring occasionally, until onions have completely softened, about 8 to 10 minutes more. If the onions are dry, add a splash or two more of chicken broth or water.

Add the remaining chicken stock, bring to a boil. Add the potatoes, green beans and corn. Reduce to a simmer and cook, covered 3 to 5 minutes or until green beans are al dente.

Stir in the milk and fresh thyme, reduce heat to medium low and cook until potatoes are just fork tender, about 20 to 25 minutes. Add the fish and cook just until heated through, about 3 minutes more. Taste and adjust seasonings with cracked pepper. Serve immediately.

We really weren’t sure what to call this dish, it has a bit of an identity crisis. It’s a cross between a really great chili and a hearty soup yet has elements of a good stew. Serve it with a simple salad of garden lettuces. It’s very hearty so don’t feel like you need a bunch of side dishes.

Shortcut Chef
This is another great dish to make and freeze and as you know by now, it takes very little effort to cook a double batch so if your life is hectic and you could use a break next week, make a double batch already.

From Mom’s Lips To Your Ears
Cooking times in recipes are highly debatable. If you’ve got a hair appointment, lower the heat, get your hair done and come home to a pot of stew you hope hasn’t burned. On the other hand if you’re in a hurry, crank up the heat, pay attention to what you’re doing and cook it less.

In a 3-quart pot, heat oil over medium high heat. Add meat and brown on all sides stirring often, about 5 minutes. Reduce heat to medium, add onions and chili powder and cook until onions soften, about 7 – 10 minutes more. You may need to add a splash of water if the onions are in danger of burning.

Add tomatoes, salt and pepper to taste and cook on low for about 30 minutes. Add the beans and corn and cook 20 minutes more or until you’re starving and can’t wait another minute. Taste and adjust seasonings.