3 simple meatless soups

TIP When cooking dried beans or legumes, avoid adding salt to the water until they are cooked through: salt inhibits the cooking process, making it take much longer.

LENTIL-ORZO SOUP

1 tablespoon olive oil

1 cup chopped onions (in 1/4-inch pieces)

1 cup chopped carrot (in 1/4-inch pieces)

1 cup chopped celery

1/2 cup lentils

4 cups water

1/2 cup orzo pasta

1 (14.5-ounce) can crushed tomatoes

1 (14.5-ounce) can diced tomato

1/2 teaspoon basil

1/2 teaspoon oregano

1/4 teaspoon red pepper flakes

1 tablespoon sherry vinegar

1/2 teaspoon salt

1/4 cup nonfat plain yogurt

2 tablespoons chopped parsley

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.

Nutritional analysis for each serving: 296 calories, 13 g protein, 53 g carbohydrates, 13 g fiber, 4 g fat, 1 g saturated fat, 731 mg sodium

BLACK BEAN SOUP

1 tablespoon olive oil

1 cup chopped onion

2 cloves garlic, minced

1/2 teaspoon dried thyme

1 teaspoon ground cumin

1 teaspoon chili powder

1/8 teaspoon black pepper

1 green bell pepper, cut into 1/2-inch dice

1 cup frozen corn

1 (14.5-ounce) can diced

tomatoes with green chiles

1 tablespoon sherry vinegar (red-wine vinegar may be substituted)

2 (15-ounce) cans black beans, drained and rinsed

1/4 cup light sour cream

1/4 cup chopped scallions (for garnish)

1. Heat the oil in a soup pot over medium high. Add the onion, garlic, thyme, cumin, chili powder, black pepper and diced pepper. Lower the heat to medium; add the corn, diced tomatoes and vinegar, and cook 10 minutes.

2. Stir in the beans and cook another 7 minutes, or until beans are heated through. Transfer 1 1/2 cups of the soup to a blender or food processor and puree. Add the puree back to the soup and cook another 1 to 2 minutes, stirring. Add salt to taste, then ladle into four bowls and garnish each bowl with a dollop of sour cream and a sprinkling of chopped scallions. Makes 4 servings.

Nutritional analysis for each serving: 231 calories, 9 g protein, 37 g carbohydrates, 8 g fiber, 6 g fat, 1 g saturated fat, 960 mg sodium

ROSEMARY-INFUSED POTATO SOUP 

1 tablespoon olive oil

2 cups chopped onion

1 1/2 pounds potatoes, peeled and cut into 3/4-inch dice

3 cups vegetable broth

1 small sprig fresh rosemary, plus 1 teaspoon fresh chopped

1 cups skim milk

1/2 teaspoon salt

1/4 teaspoon black pepper

1. Heat oil in large saucepan over medium heat. Add onion and cook, stirring occasionally, 10 minutes, or until soft. Add potatoes, broth and sprig of rosemary and bring to a boil. Cover and gently boil until the potatoes are very tender, about 20 minutes.

2. Stir in the milk, salt and pepper, and simmer 5 minutes. Using an immersion blender or working in batches in a blender or food processor, puree the soup. Ladle into bowls, top each with some of the chopped rosemary (and/or additional sprigs). Makes 4 servings.

Nutritional analysis for each serving: 258 calories, 7 g protein, 48 g carbohydrates, 4 g fiber, 4 g fat, 1 g saturated fat, 808 mg sodium