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Soup, stew and chili recipes for winter. (Credit: Marge Perry)

Soup, stew and chili recipes for winter.

Soup, stew and chili recipes for hearty meals

It's soup (and chili, and stew) weather! And these recipes are substantial enough for a meal.

Pasta Fagioli

The soup thickens as it stands: add
(Credit: Marge Perry)


The soup thickens as it stands: add water or broth as needed.

WHAT YOU'LL NEED:
1 tablespoon olive oil
1 cup chopped red onion
3 cloves garlic, minced
½ teaspoon dried crushed rosemary
2 carrots, chopped
2 celery stalks, chopped
4 cups low sodium vegetable or chicken broth
1 (14.5-ounce) can diced tomato with basil, garlic and oregano
1 cup (about 5.5 ounces) orzo pasta
2 (15-ounce) cans lower sodium cannellini beans, drained and rinsed
Salt and pepper to taste
¼ cup grated or shaved Parmesan

HOW TO:

1. Heat the oil in a soup pot set over medium high. Add the onion, garlic and rosemary, and cook, stirring often, 1 minute until garlic is slightly softened. Add the carrots and celery and cook until somewhat softened, about 4 minutes.

2. Add the broth and tomatoes and bring to a boil. Stir in the pasta and cook until al dente, about 8 to 9 minutes. Stir in the beans, cook 1 minute to heat through, and season to taste with salt and pepper. Top each bowl with grated or shaved Parmesan. Makes 6 servings.

Black bean-pumpkin soup

WHAT YOU'LL NEED: 1 tablespoon olive oil
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 tablespoon olive oil
1½ cups chopped onion (about 1 medium)
4 cloves garlic, minced
½ teaspoon cumin
¼ teaspoon chipotle chili powder
¼ teaspoon cinnamon
2 (15-ounce) cans reduced-sodium black beans, drained and rinsed
2 (14.5-ounce) cans diced tomatoes
1 (15-ounce) can pumpkin puree
¼ cup sherry
Light sour cream and chopped scallions (optional)

HOW TO:

1. Heat oil in large soup pot over medium high. Add onion, garlic, cumin, chipotle chili powder and cinnamon, and cook, stirring often, until onion is softened, about 5 minutes. Add black beans, tomato, pumpkin and sherry; bring to boil. Reduce heat to a simmer and cook 15 minutes. Season with salt and pepper, if desired.

2. Serve each bowl topped with a dollop of sour cream and sprinkling of scallions. Makes 4 servings.

Southeast Asian-style chicken soup with rice noodles

WHAT YOU'LL NEED: 1 clove garlic 2
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 clove garlic
2 (½-inch) pieces peeled ginger root
12 cups lower-sodium chicken broth
3 tablespoons fish sauce
4 dried shiitake mushrooms
⅛ teaspoon whole coriander seeds
1 pound boneless skinless chicken thighs (or breasts)
6 ounces rice noodles
2 tablespoons lime juice, plus 6 slices lime
3 scallions, thinly sliced
6 cilantro sprigs
6 basil sprigs
6 mint sprigs

HOW TO:

1. Smash garlic clove by pressing it under the handle of a chef's knife; do the same with each piece of ginger. Place in a large soup pot with broth, fish sauce and mushrooms. Place coriander seeds in tea infuser or tie them in a small piece of cheesecloth and place in broth. Bring broth to a boil; add chicken and reduce heat to gentle simmer. Cook 15 to 18 minutes, until chicken is cooked through. Transfer chicken to cutting board, allow to cool slightly, then cut into thin slices.

2. Use slotted spoon to remove all solids (including coriander seeds) from broth; slice mushrooms and discard the rest. Bring broth to a boil, add noodles and cook 4 to 5 minutes, until soft. Stir in lime juice.

3. Place some chicken and mushrooms in each of 6 bowls; spoon in broth and noodles. Stir in scallions and add 1 sprig of each herb to each bowl. Accompany with a slice of lime and serve immediately. Makes 6 servings.

Mexican-flavored slow-cooker chili

Serve with a hearty, whole-grain bread. WHAT
(Credit: Marge Perry)


Serve with a hearty, whole-grain bread.

WHAT YOU'LL NEED:
1 cup chopped onion
1 green bell pepper, chopped
1 cup frozen corn kernels
1 (15-ounce) can low-sodium black beans, drained and rinsed
1 (28-ounce) can diced tomatoes
1 tablespoon chili powder
1 teaspoon ground cumin
1 tablespoon minced canned chipotle in adobo sauce
1 ounce semisweet chocolate, chopped

HOW TO:

Combine the onion, bell pepper, corn, black and pinto beans, tomatoes, chili powder, cumin and minced chipotle in a slow cooker; cook on low 8 hours, until vegetables are very soft. Stir in chocolate until melted and serve.

Scandinavian salmon stew with dill

WHAT YOU'LL NEED: 12 ounces skinned salmon
(Credit: The Washington Post, Recipe by Chef Bob Kinkead of Ancora in Washington, D.C.)


WHAT YOU'LL NEED:
12 ounces skinned salmon fillets (preferably Atlantic), pin bones removed
3 cups fish stock (may substitute 2 cups clam juice plus 1 cup water or no-salt-added chicken broth)
¼ cup dry white wine
2 cups heavy cream
2 medium Yukon Gold potatoes, peeled and cut into ½-inch dice
2 ounces pancetta, diced
4 tablespoons (½ stick) unsalted butter, divided
2 medium shallots, minced (about ¼ cup), divided
12 medium button mushrooms, stemmed and cut into quarters (about 2 cups)
1 teaspoon sea salt, or more as needed
½ teaspoon fresh cracked white pepper, or more as needed
1 medium leek, white part only, minced
2 tablespoons chopped fresh dill

HOW TO:

1. Cut the salmon into 1-inch cubes; wrap them tightly and refrigerate until ready to use.

2. Combine the fish stock and wine in a large saucepan over medium-high heat. Bring to a boil, then cook until reduced by a third, 15 to 20 minutes.

3. Add the heavy cream and potatoes to the saucepan; once the liquid returns to a boil, reduce the heat to medium or medium-low, so it's barely bubbling, and cook for 5 minutes. The potatoes should be just tender.

4. Line a plate with a few layers of paper towels. Cook the pancetta in a medium skillet over medium-high heat until it has crisped and browned, then transfer it to the paper towel-lined plate to drain.

5. Add 1 tablespoon of the butter to the same skillet, along with half of the shallots and all of the mushrooms, stirring until the butter has melted. Cook until the moisture released by the mushrooms has evaporated and they have browned. Scrape the mushroom-shallot mixture into the saucepan. Season with the salt and pepper.

6. Melt 2 tablespoons of the butter in the same skillet over medium heat. Add the leek and the remaining shallots, stirring to coat. Cook, stirring once or twice, until the vegetables have softened, then add them to the saucepan along with the pancetta and the chilled cubes of salmon, stirring gently to incorporate.

7. Once the liquid starts to bubble, cook for 1 minute, then remove the saucepan from the heat. The salmon should be just cooked through. Taste, adjust the seasoning as needed and whisk in the remaining 1 tablespoon of butter, making sure it has been thoroughly incorporated.

8. Just before serving, stir in the dill. Divide among individual bowls.

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Butternut squash soup with pesto swirl

WHAT YOU'LL NEED: 1 (2-pound) butternut squash,
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 (2-pound) butternut squash, peeled and cut in ½-inch pieces
1 tablespoon olive oil
1 cup chopped onion
3 stalks celery, chopped
3 cloves garlic, minced
½ teaspoon thyme
1 cup low-sodium chicken broth
1½ cups low-fat buttermilk (at room temperature)
4 teaspoons prepared pesto

HOW TO:

1. Bring a large pot of water to a boil. Add the squash and cook until tender, about 12 minutes. Drain in a colander.

2. Return pot to stove and add oil. Place over medium-high heat. Add onion, celery and garlic and cook, stirring occasionally, until vegetables are translucent, about 4 to 5 minutes. Add thyme, cooked squash and broth and bring to a boil. Reduce heat and simmer 5 minutes.

3. Working in batches in food processor or blender (or right in pan with immersion blender), puree soup until smooth. Return to pan but not to heat and stir in buttermilk. Keep warm over low heat if needed.

4. After ladling soup into bowls, top each with 1 teaspoon of the pesto. Makes 4 servings.

Chicken and potato soup with sage

WHAT YOU'LL NEED: 1 tablespoon olive oil
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 tablespoon olive oil
2 cloves garlic, minced
1 cup chopped onion
½ teaspoon dried sage
½ teaspoon dried thyme
1 pound lean ground chicken
½ teaspoon salt
12 ounces potato, cut into ½-inch dice
2½ cups low-sodium chicken broth
1 (15-ounce) can petite diced tomatoes
5 cups baby arugula (or other greens, such as spinach or chard)

HOW TO:

1. Heat oil in large soup pot over medium-high heat. Add garlic, onion, sage and thyme and cook, stirring occasionally, 4 minutes until somewhat softened. Add chicken and salt and cook, breaking meat into crumbles, for 3 minutes, until it is about halfway browned.

2. Add potato and cook, stirring frequently, another 4 minutes, until meat is no longer pink. Add broth and tomatoes and bring to a boil; immediately reduce heat to a gentle simmer and cook for 30 minutes, until potatoes are tender and soup is slightly thickened. Stir in arugula until it wilts, about 2 minutes. Makes 4 servings.

Slow cooker chicken soup

WHAT YOU'LL NEED: 3 carrots (about 8
(Credit: Marge Perry)


WHAT YOU'LL NEED:
3 carrots (about 8 ounces), thinly sliced
2 parsnips (about 8 ounces), thinly sliced
3 celery stalks, thinly sliced
1 cup thinly sliced onion
2 pounds bone-in chicken thighs
2 pounds bone-in chicken breasts
3 packets or 4 teaspoons sodium-free powdered chicken bouillon
½ teaspoon dried thyme
2 tablespoons fresh dill, chopped
½ teaspoon salt
6 cups water

HOW TO:

1. Place all the ingredients in a 6-quart slow cooker. Turn to low and cook 8 hours, or overnight.

2. Transfer chicken to a cutting board and allow to cool enough to handle. Once cooled, remove skin and cut into ½-inch pieces.

3. Use a fat separator or ladle broth (without vegetables) into a clean bowl and refrigerate until fat rises to surface and can be removed.

4. Combine chopped chicken, vegetables and broth and reheat to serve. Add salt and pepper to taste. Garnish with additional dill if desired. Makes about 12 cups, or 8 servings.

Lentil-orzo soup

WHAT YOU'LL NEED: 1 tablespoon olive oil
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 tablespoon olive oil
1 cup chopped onions (in ¼-inch pieces)
1 cup chopped carrot (in ¼-inch pieces)
1 cup chopped celery
½ cup lentils
4 cups water
1/2 cup orzo pasta
1 (14.5-ounce) can crushed tomatoes
1 (14.5-ounce) can diced tomato
½ teaspoon basil
½ teaspoon oregano
¼ teaspoon red pepper flakes
1 tablespoon sherry vinegar
½ teaspoon salt
¼ cup nonfat plain yogurt
2 tablespoons chopped parsley

HOW TO:

1. Heat oil in a soup pot over medium heat. Add the onions, carrots and celery to the pot and cook, stirring, until the onions are translucent, about 5 minutes. Add the lentils and the water and bring to a boil. Reduce heat to simmer, and cover, leaving the lid slightly ajar. Simmer the lentils for 20 minutes; return to a boil and add the orzo. Cook 10 minutes longer.

2. Stir in the tomatoes, basil, oregano, pepper flakes, sherry vinegar and salt, and simmer soup another 5 to 7 minutes, or until the lentils are tender.

3. Top each bowl with a dollop of yogurt and the parsley. Makes 4 servings.

Shrimp posole

WHAT YOU'LL NEED: 1 tablespoon olive oil
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 tablespoon olive oil
1 cup chopped onion
3 celery stalks, chopped (about 1 cup)
3 carrots, chopped (about 1 cup)
2 minced cloves garlic
1 teaspoon oregano
1 teaspoon ground cumin
½ teaspoon chili powder
2 (14.5-ounce) cans lower-sodium chicken broth
1 (15.5-ounce) can white hominy, drained and rinsed
1 (14.5-ounce) can diced tomatoes, drained
1 pound peeled shrimp

HOW TO:

1. Heat the oil in a soup pot over medium high. Add the onion, celery, carrot, garlic, oregano, cumin and chili powder and cook, stirring occasionally, until vegetables are softened, about 5 minutes.

2. Add the broth, hominy and tomato and bring to a boil; immediately reduce heat and simmer 10 minutes to allow flavors to develop. Stir in shrimp and simmer until shrimp is just cooked through, about 4 minutes. Serve right away. Makes 4 servings.

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Lentil-butternut squash soup

WHAT YOU'LL NEED: 1 tablespoon olive oil
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 tablespoon olive oil
1 cup chopped onion
½ teaspoon smoked paprika
½ teaspoon oregano
3 cups water
1 cup dried lentils
3 cups low-salt vegetable (or chicken) stock (or water)
1 (10-ounce) box frozen chopped spinach
2 cups frozen diced butternut squash
1 (14.5-ounce) can petit-cut diced tomatoes, drained
2 teaspoons sherry vinegar
1 teaspoon salt
¼ teaspoon black pepper

HOW TO:

1. Heat oil in soup pot over medium high.

2. Add onion, cook 3 to 4 minutes until softened. Stir in paprika and oregano; add water and lentils and bring to boil.

3. Reduce heat and simmer 20 minutes. Add vegetable stock; bring to boil. Add spinach and butternut squash; simmer 10 minutes until lentils are tender.

4. Stir in tomatoes, vinegar, salt and pepper and simmer another 3 to 5 minutes to allow flavors to meld. Makes 6 servings.

Pork and butternut squash stew

WHAT YOU'LL NEED: 1 pound pork loin,
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 pound pork loin, cut into 1-inch cubes
3 tablespoons flour
¼ teaspoon black pepper
½ teaspoon salt
½ teaspoon dried rosemary
½ teaspoon dried thyme
1 tablespoon canola oil
1½ cups chopped onion
4 cups butternut squash (fresh or thawed frozen) in 1-inch cubes
1 cup lower-sodium chicken broth
⅓ cup orange juice
1 (14.5-ounce) can diced tomatoes

HOW TO:

1. Toss pork with flour, pepper, salt, rosemary and thyme.

2. Heat oil in a Dutch oven over medium high; add pork and brown on all sides, about 5 minutes. Add onion and squash and stir, dislodging any brown bits.

3. Add chicken broth, orange juice and diced tomatoes, bring to a boil, then reduce to a gentle simmer. Cover and simmer 30 minutes, until pork and squash are tender and liquid is thick. Season with salt and pepper, if desired. Makes 4 servings.

Hearty minestrone soup

WHAT YOU'LL NEED: 1 tablespoon olive oil
(Credit: Marge Perry)


WHAT YOU'LL NEED:
1 tablespoon olive oil
1 cup chopped onion
2 ribs celery, chopped
4 cloves garlic, minced
½ teaspoon dried oregano
½ teaspoon dried thyme
1½ pounds butternut squash, peeled and cut into ½-inch pieces
1 (12-ounce) baking potato, peeled and cut into ½-inch pieces
6 cups low-salt vegetable (or chicken) broth
1 pound Swiss chard, torn into 3-inch pieces
1 (29-ounce) can diced tomatoes
2 (15-ounce cans) low-sodium white beans
1 teaspoon salt
¼ teaspoon black pepper
Grated Parmesan cheese

HOW TO:

1. Heat oil over medium in large soup pot. Add onion, celery, garlic, oregano and thyme and cook, stirring frequently, 4 minutes, until vegetables are softened.

2. Add the squash, potato and broth and bring to a boil; cook until the squash and potato are tender but not quite cooked through, 8 to 10 minutes. Add the chard in batches (to make room as each batch wilts); when the greens have all wilted, stir in the tomatoes and beans.

3. Simmer until the potatoes and squash are cooked through, about 5 minutes longer. Stir in the salt and pepper and adjust to taste. Top with grated Parmesan cheese, if desired.

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