Soup and Stews Cookbook: Discover Tasty Soups and Stews for Every Season [2 ed.] 9798634340166

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Soup and Stews Cookbook Discover Tasty Soups and Stews for Every Season

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Table of Contents allots and Carrots Potato Soup 7

Sh

A Vegan’s Potato Soup 10 Beef Based Corn Potato Soup 11 Shrimp and Leeks Potato Soup 12 Potluck Potato Soup 14 Hash Brown Gravy Potato Soup 15 5-Ingredient Potato Soup 16 Lick-the-Bowl Soup 17 Chicken Soup 101 20 Southwest Chicken Soup 21 Chicken Soup Spicy Mexican Style 22 Classical Southern Italiana Chicken Soup 23 Zuppa Pollo 24 Chicken Soup Base 101 25 Fired Roasted Chicken Soup with Black Beans 26 Cheddar and Broccoli Chicken Soup 27 Hearty Chili Chicken Soup 30 Authentic New England Style Clam Chowder 31 Classical New England Bisque 32 Seasoned Chicken and Corn Soup 33

Potatoes, Corn, and Steak Soup 34 Squash and Cilantro Soup 35 Turkey Leg Soup 36 South of the Border Soup 37 Sauerkraut Swiss Soup 40 Chicken Soup 41 Beef and Bacon Soup 42 Texan Soup 43 Cilantro and Garbanzo Soup 44 Sunday Soup 45 Vietnamese Pho I 46 Vietnamese Pho II 47 Bok Choy Soup 50 Tilapia Tomato Fish Stew 51 Brazilian Tilapia Fish Stew 52 Central American Bean Soup 53 Creamy Seafood Stew 54 Habichuelas Guisadas 55 Squash and Cilantro Soup 56 Chipotle Creamy Pumpkin Soup 57 Jap Chae 60

Miso 61 Doenjang Chigae 62 Pine Nut Rice Soup 63 Seaweed Soup II 64 Bibimbap 65 Soon Du Bu Jigae 66 Creamy Onion and Asparagus Soup 67

Shallots

and Carrots Potato Soup

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 5 Calories 131 kcal Fat 2.1 g Carbohydrates 23.1g Protein 5.7 g Cholesterol 0 mg Sodium 539 mg

Ingredients 2 tsp canola oil 1/2 C. chopped shallots 3 C. 1/2-inch cubes peeled sweet potato 1 1/2 C. 1/4-inch slices peeled carrot 1 tbsp grated fresh ginger root

2 tsp curry powder 3 C. fat free, low-sodium chicken broth 1/2 tsp salt

Directions 1. In a large pan, heat the oil on medium-high heat and sauté the shallots for about 3 minutes. 2. Stir in the sweet potato, carrot, ginger and curry powder and cook for about 3-4 minutes. 3. Add the chicken broth and bring to a boil. 4. Reduce the heat to low and simmer, covered for about 25-30 minutes. 5. Season the soup with the salt. 6. Remove from the heat and keep aside to cool slightly. 7. In a blender, add the soup in batches and pulse till smooth.

Shallots and Carrots Potato Soup

7

A VEGAN’S

Potato Soup

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 6 Calories 161 kcal Fat 3.1 g Carbohydrates 31.3g Protein 3.8 g Cholesterol 1 mg Sodium 1196 mg

Ingredients 4 large carrots, thinly sliced 2 large potatoes, thinly sliced 1 large onion, thinly sliced 1/4 medium head green cabbage, thinly sliced 2 cloves garlic, smashed 6 C. chicken stock

1 tbsp olive oil 1/4 tsp dried thyme 1/4 tsp dried basil 1 tsp dried parsley 1 tsp salt ground black pepper to taste

Directions 1. In a large soup pan, mix together the carrots, potatoes, onion, cabbage, garlic, chicken broth, olive oil, thyme, basil, parsley, salt and pepper on medium-high heat and bring to a boil. 2. Cook for about 20 minutes. 3. Remove from the heat and keep aside to cool slightly. 4. In a blender, add the soup in batches and pulse till smooth.

10

A Vegan’s Potato Soup

Beef Based

Corn Potato Soup

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 156 kcal Fat 3.7 g Carbohydrates 29g Protein 4.1 g Cholesterol 8 mg Sodium 848 mg

Ingredients 4 potatoes, peeled and quartered 1 (14 oz.) can whole kernel corn 1/2 C. chopped onion 2 tbsp butter 1 tbsp beef base

1 tsp salt 1/4 tsp red pepper flakes 1/8 tsp ground black pepper water, as needed

Directions 1. In a large pan, mix together the potatoes, corn, onion, butter, beef base, salt, red pepper flakes, black pepper and enough water over the mixture to cover by 2 inches and bring to a boil. 2. Reduce the heat to medium-low and simmer for about 20 minutes. 3. Remove from the heat and keep aside to cool slightly. 4. In a blender, add the soup in batches and pulse till smooth.

Beef Based Corn Potato Soup

11

SHRIMP

and Leeks Potato Soup

Prep Time: 35 mins Total Time: 6 hrs 35 mins Servings per Recipe: 6 Calories 284 kcal Fat 7.5 g Carbohydrates 39.8g Protein 15.7 g Cholesterol 80 mg Sodium 950 mg

Ingredients 4 thick slices bacon, diced, optional 1 tbsp bacon drippings, optional 3 leeks, thinly sliced (white and pale green parts only) 2 stalks celery, chopped 2 cloves garlic, minced 4 red potatoes, cut into 1-inch pieces 4 C. chicken broth 2 C. water 1/2 tsp dried thyme 1/2 tsp ground paprika

1 pinch cayenne pepper salt and ground black pepper to taste 3 sprigs fresh thyme 1 C. frozen sweet corn 1/2 C. milk 18 large tiger shrimp 2 tbsp cornstarch 1 tbsp water 1 tbsp chopped fresh parsley

Directions 1. 2. 3. 4. 5. 6. 7.

Heat a large skillet on medium heat and cook the bacon for about 10 minutes. Transfer the bacon onto a paper towel lined plate to drain. Discard the bacon grease from the skillet, leaving just 1 tbsp. Heat the bacon grease on medium heat and sauté the leeks and celery for about 5 minutes. Stir in the garlic and sauté for about 2 minutes. Transfer the leek mixture into a slow cooker. Add the cooked bacon, potatoes, chicken broth, 2 C. of the water, dried thyme, paprika, cayenne pepper, salt and black pepper. 8. With the kitchen strings, tie the thyme sprigs and place into the slow cooker. 9. Set the slow cooker on High and cook, covered for about 4 hours. 10. Stir in the corn and cook for about 1 hour more. 11. Now, set the slow cooker on Low. 12. Stir in the milk and cook, uncovered for about 30-40 minutes. 12

Shrimp and Leeks Potato Soup

13. Meanwhile, in a pan, add the water and bring to a boil. 14. Add the tiger shrimp in the boiling water and cook for about 3 minutes. 15. Drain well and keep aside to cool slightly before peeling. 16. In a bowl, mix together the cornstarch and 1 tbsp of the water. 17. Add the cornstarch mixture into the slow cooker, stirring continuously. 18. Cook the soup for about 3 minutes more. 19. Stir in the peeled shrimp and parsley. 20. Discard the fresh thyme sprigs and season the soup with the salt and black pepper before serving.

13

POTLUCK

Potato Soup

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 8 Calories 359 kcal Fat 19.7 g Carbohydrates 34.4g Protein 14.8 g Cholesterol 57 mg Sodium 901 mg

Ingredients 2 C. peeled and diced potatoes 1/2 C. diced carrots 1/2 C. diced celery 1/4 C. chopped onion 1 tsp salt 1/4 C. butter 2 C. milk

1/4 C. all-purpose flour 2 (15 oz.) cans whole kernel corn, drained 2 1/2 C. shredded Cheddar cheese

Directions 1. In a large pan, add the potatoes, carrots, celery, onion, salt and enough water to cover the mixture and bring to a boil. 2. Reduce the heat and simmer for about 20 minutes. 3. Meanwhile, in a small pan, mix together the butter, milk and flour on medium-low heat. 4. Cook, stirring continuously till the mixture becomes thick and smooth. 5. Add the milk mixture into the soup and stir to combine. 6. Stir in the corn and cheese and cook till the cheese melts completely. 7. Serve immediately.

14

Potluck Potato Soup

Hash Brown

Gravy Potato Soup

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 6 Calories 135 kcal Fat 1.7 g Carbohydrates 21.4g Protein 9.5 g Cholesterol 5 mg Sodium 924 mg

Ingredients 1 (16 oz.) package frozen loose-pack hash brown potatoes with onion and peppers 2 (10.5 oz.) cans fat-free chicken broth 1 (2.5 oz.) package fat free country-style gravy mix

1/2 C. water 1/2 C. chopped green onion for topping 1 C. shredded reduced-fat Cheddar cheese

Directions 1. 2. 3. 4. 5. 6.

In a soup pan mix together the hash browns and chicken broth and bring to a boil. Reduce the heat to medium-low and simmer for about 10 minutes. In a bowl, mix together the gravy mix and water. Add the gravy mixture into the soup and simmer till the mixture becomes thick. Remove from the heat and keep aside for a few minutes before serving. Serve hot with a garnishing of the chopped green onions and grated cheese.

Hash Brown Gravy Potato Soup

15

5-INGREDIENT

Potato Soup

Prep Time: 14 mins Total Time: 40 mins Servings per Recipe: 4 Calories 519 kcal Fat 26 g Carbohydrates 56.2g Protein 17.3 g Cholesterol 85 mg Sodium 215 mg

Ingredients 4 potatoes, peeled and cubed water to cover 2 (12 fluid oz.) cans evaporated milk 4 tbsp unsalted butter

salt and pepper to taste

Directions 1. 2. 3. 4. 5. 6.

16

In a large pan, mix together the potatoes on high heat. Add enough water to cover, about 1 inch over the potatoes and bring to a boil. Cook for about 10-15 minutes. Reduce the heat to low and stir in the evaporated milk and butter. With a potato masher, mash the potatoes. Season with the salt and white pepper to taste. 

5-Ingredient Potato Soup

Lick-the-Bowl Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 174 kcal Fat 8.4 g Carbohydrates 17.8g Protein 7.2 g Cholesterol 18 mg Sodium 616 mg

Ingredients 2 C. broccoli florets 1 onion, sliced 1 tbsp margarine 1 (10.75 oz.) can condensed cream of potato soup 1 C. milk 1/2 C. water

3/4 tsp chopped fresh basil 1/4 tsp ground black pepper 1/3 C. shredded Cheddar cheese

Directions 1. In a large pan, melt the margarine on medium heat and sauté the broccoli and onion for about 5 minutes. 2. Stir in the soup, milk, water, basil and pepper and cook for about 15 minutes. 3. Add the cheese and stir till melted completely.

Lick-the-Bowl Soup

17

CHICKEN SOUP

101

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 150 kcal Fat 4.6 g Carbohydrates 10.8g Protein 17.1 g Cholesterol 41 mg Sodium 289 mg

Ingredients 1 boneless chicken breast half, cooked and diced 2 C. water 2 carrots, chopped

1 zucchini, diced 1 clove garlic, minced 1/2 tsp chicken broth base

Directions 1. 2. 3. 4.

20

In a large pan, add cooked chicken meat and water and bring to a boil. Add the carrots, zucchini and garlic and simmer for about 5-10 minutes. Add the chicken broth and simmer for an about 5 minutes. Serve hot.

Chicken Soup 101

Southwest

Chicken Soup

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 486 kcal Fat 19.8 g Carbohydrates 55.2g Protein 25.2 g Cholesterol 51 mg Sodium 1618 mg

Ingredients 2 skinless, boneless chicken breasts cut into cubes 1/2 tsp olive oil 1/2 tsp minced garlic 1/4 tsp ground cumin 2 (14.5 oz.) cans chicken broth 1 C. frozen corn kernels

1 C. chopped onion 1/2 tsp chili powder 1 tbsp lemon juice 1 C. chunky salsa 8 oz. corn tortilla chips 1/2 C. shredded Monterey Jack cheese

Directions 1. 2. 3. 4. 5.

In a large pan, heat oil on medium heat and sear the chicken for about 5 minutes. Stir in the garlic, cumin, broth, corn, onion, chili powder, lemon juice and salsa. Reduce the heat to low and simmer for about 20-30 minutes. Break up some tortilla chips into serving bowls and top with the hot soup. Serve with a topping of the Monterey Jack cheese and a little sour cream.

Southwest Chicken Soup

21

CHICKEN SOUP

Spicy Mexican Style

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 377 kcal Fat 19.1 g Carbohydrates 30.9g Protein 23.1 g Cholesterol 46 mg Sodium 943 mg

Ingredients 1 onion, chopped 3 cloves garlic, minced 1 tbsp olive oil 2 tsp chili powder 1 tsp dried oregano 1 (28 oz.) can crushed tomatoes 1 (10.5 oz.) can condensed chicken broth 1 1/4 C. water 1 C. whole corn kernels, cooked 1 C. white hominy

1 (4 oz.) can chopped green chili peppers 1 (15 oz.) can black beans, rinsed and drained 1/4 C. chopped fresh cilantro 2 boneless chicken breast halves, cooked and cut into bite-sized pieces Crushed tortilla chips Sliced avocado Shredded Monterey Jack cheese Chopped green onions

Directions 1. 2. 3. 4.

In a large pan, heat the oil on medium heat and sauté the onion and garlic till soft. Stir in the chili powder, oregano, tomatoes, broth and water and bring to a boil. Simmer for about 5-10 minutes. Stir in the corn, hominy, chilis, beans, cilantro, and chicken and simmer for about 10 minutes. 5. Transfer the soup into serving bowls and serve with a topping of the crushed tortilla chips, avocado slices, cheese and chopped green onion.

22

Chicken Soup Spicy Mexican Style

Classical

Southern Italiana Chicken Soup

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 398 kcal Fat 20.1 g Carbohydrates 23.9g Protein 29.8 g Cholesterol 112 mg Sodium 839 mg

Ingredients 1 tbsp olive oil 1 small onion, diced 3 stalks celery, diced 3 cloves garlic, minced 2 carrots, shredded 1 lb. cooked, cubed chicken breast 4 C. chicken broth

1 (16 oz.) package mini potato gnocchi 1 (6 oz.) bag baby spinach leaves 1 tbsp cornstarch 2 tbsp cold water 2 C. half-and-half cream Salt and ground black pepper to taste

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion, celery, garlic and carrots for about 5 minutes. 2. Stir in the cubed chicken and chicken broth and bring to a gentle boil. 3. Stir in the gnocchi and cook for about 3-4 minutes. 4. Stir in the spinach and simmer for about 3 minutes. 5. Meanwhile in a small bowl, dissolve the cornstarch in the cold water. 6. Add the cornstarch mixture and half-and-half in the simmering soup and stir to combine. 7. Simmer for about 5 minutes. 8. Stir in the salt and black pepper and serve.

Classical Southern Italiana Chicken Soup

23

ZUPPA

Pollo

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 10 Calories 227 kcal Fat 8.1 g Carbohydrates 18.2g Protein 19.2 g Cholesterol 74 mg Sodium 1124 mg

Ingredients 4 C. chopped, cooked chicken meat 1 C. chopped celery 1/4 C. chopped carrots 1/4 C. chopped onion 1/4 C. butter 8 oz. egg noodles 12 C. water

9 cubes chicken bouillon 1/2 tsp dried marjoram 1/2 tsp ground black pepper 1 bay leaf 1 tbsp dried parsley

Directions 1. In a large pan, melt the butter and sauté the celery and onion till tender. 2. Add the chicken, carrots, water, bouillon cubes, marjoram, black pepper, bay leaf and parsley and simmer for about 30 minutes. 3. Add the noodles and simmer for about 10 minutes.

24

Zuppa Pollo

Chicken Soup Base 101

Prep Time: 20 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 338 kcal Fat 21.3 g Carbohydrates 5.8g Protein 29.5 g Cholesterol 91 mg Sodium 118 mg

Ingredients 2 quarts chicken broth 1 quart water 1 store-bought roast chicken 3 tbsp vegetable oil 2 large onions cut into medium dice 2 large carrots, peeled and cut into rounds or half rounds, depending on size

2 large stalks celery, sliced 1/4 inch thick 1 tsp dried thyme leaves

Directions 1. 2. 3. 4. 5. 6. 7.

In a large pan, add the broth and water on medium-high heat and bring to a boil. Meanwhile, separate the chicken meat from the skin and bones and reserve in a bowl. Add the skin and bones in the simmering broth and stir to combine. Reduce the heat to low and simmer, covered partially for about 20-30 minutes. Through a colander, strain the broth in a large container. Reserve the broth and discard the skin and bones. In the same pan, heat the oil on medium-high heat and sauté the onions, carrots and celery for about 8-10 minutes. 8. Add the chicken, broth and thyme and bring to a boil.

Chicken Soup Base 101

25

FIRED

Roasted Chicken Soup with Black Beans

Prep Time: 20 mins Total Time: 1 hr 15 mins Servings per Recipe: 10 Calories 143 kcal Fat 5.5 g Carbohydrates 15.6g Protein 12.4 g Cholesterol 24 mg Sodium 714 mg

Ingredients 2 tbsp vegetable oil 1 lb. skinless, boneless chicken breasts cut into strips 1 (1.27 oz.) packet fajita seasoning 1 red bell pepper, cut into thin strips 1 green bell pepper, cut into thin strips 1 Poblano pepper, cut into thin strips 1 large onion, cut into thin strips

1 (14.5 oz.) can fire roasted diced tomatoes 1 (15 oz.) can seasoned black beans 1 (14 oz.) can chicken broth 1 dash hot sauce Salt and pepper to taste

Directions 1. In a large pan, heat the oil on medium heat and cook the chicken for about 10 minutes, stirring occasionally. 2. Add the fajita seasoning and stir till well combined. 3. Add the bell peppers, Poblano pepper and onion on medium heat and cook for about 10 minutes. 4. Add the fire roasted tomatoes, black beans and chicken broth and bring to a boil on high heat. 5. Reduce the heat to medium-low and simmer, uncovered for about 30 minutes, stirring occasionally. 6. Stir in the hot sauce, salt and pepper and serve immediately.

26

Fired Roasted Chicken Soup with Black Beans

Cheddar

and Broccoli Chicken Soup

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 10 Calories 434 kcal Fat 26.6 g Carbohydrates 15.3g Protein 33.4 g Cholesterol 129 mg Sodium 1059 mg

Ingredients 1/2 C. butter 1 C. all-purpose flour 11 C. water 3 cubes chicken bouillon 2 lb. skinless, boneless chicken breast halves - cut into bite-size pieces 2 heads fresh broccoli, cut into florets

1 1/2 tsp salt 1 tsp ground black pepper 1 C. light cream 3 C. shredded Cheddar cheese

Directions 1. In a large pan, melt the butter on medium heat and cook the flour till a thick paste forms, stirring continuously. 2. Transfer the paste into a bowl and keep aside. 3. In the same pan, add the water, bouillon cubes, chicken, broccoli, salt and pepper on high heat and bring to a boil. 4. Reduce the heat to medium-low and simmer for about 45 minutes. 5. Slowly, add the flour paste, stirring continuously. 6. Simmer for about 5 minutes. 7. Reduce heat and stir in the cream. 8. Slowly, add the cheese, 1 C. at a time and stir till melts completely

Cheddar and Broccoli Chicken Soup

27

HEARTY

Chili Chicken Soup

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 418 kcal Fat 22.3 g Carbohydrates 24.4g Protein 29.2 g Cholesterol 69 mg Sodium 796 mg

Ingredients 6 tbsp vegetable oil 8 (6 inch) corn tortillas, coarsely chopped 6 cloves garlic, minced 1/2 C. chopped fresh cilantro 1 onion, chopped 1 (29 oz.) can diced tomatoes 2 tbsp ground cumin

1 tbsp chili powder 3 bay leaves 6 C. chicken broth 1 tsp salt 1/2 tsp ground cayenne pepper 5 boneless chicken breast halves, cooked

Directions 1. In a large pan, heat the oil and sauté the tortillas, garlic, cilantro and onion for about 2-3 minutes. 2. Stir in the tomatoes and bring to a boil. 3. Stir in the cumin, chili powder, bay leaves, salt, cayenne and chicken stock and again bring to a boil. 4. Reduce the heat to medium and simmer for about 30 minutes. 5. Discard the bay leaves and stir in the chicken and cook till heated completely. 6. Serve hot.

30

Hearty Chili Chicken Soup

Authentic

New England Style Clam Chowder

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 396 kcal Fat 22.5 g Carbohydrates 24g Protein 24.1 g Cholesterol 101 mg Sodium 706 mg

Ingredients 4 bacon turkey slices, chopped 1 1/2 C. onion, chopped 4 C. potatoes, peeled and cubed 1 1/2 C. water Salt and freshly ground black pepper, to taste 3 tbsps butter

3 C. half-and-half 2 (10-oz.) cans minced clams, drained, reserving 1/2 C. of liquid

Directions 1. Heat a large nonstick soup pan on medium-high heat. 2. Add the bacon and cook for about 8-10 minutes. 3. Transfer the bacon into a bowl, leaving the fats in pan. 4. Add the onion and sauté for about 4-5 minutes with medium heat. 5. Add the potatoes and water and bring to a boil. 6. Cook, uncovered for about 15 minutes or till tender enough. 7. Stir in the butter and half-and-half. 8. Add clams with reserved liquid and stir to combine. 9. Cook, stirring occasionally, for about 5 minutes. 10. Serve hot with a topping of bacon.

Authentic New England Style Clam Chowder

31

CLASSICAL

New England Bisque

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 8 Calories 279 kcal Fat 17.3 g Carbohydrates 13.7g Protein 16.7 g Cholesterol 94 mg Sodium 842 mg

Ingredients 1/3 C. all-purpose flour 1/2 tsp celery salt Salt and freshly ground black pepper, to taste 1/3 C. butter 4 1/2 C. milk 1 1/2 C. chicken broth 3 C. cooked lobster meat, shredded

3 tbsps onion, minced 1 tbsp paprika 1/2 C. light cream

Directions 1. In a bowl, mix together the flour, celery salt, salt and black pepper. 2. In a large pan, melt the butter with medium heat. 3. Add the flour mixture, stirring continuously. 4. Slowly, add the milk, stirring continuously. 5. Stir in the chicken broth and bring everything to a gentle simmer. 6. Reduce the heat to low. 7. Simmer, stirring continuously till the soup becomes thick. 8. Stir in the lobster, onion and paprika. 9. Simmer, stirring occasionally for about 10 minutes. 10. Stir in the cream and cook for about 2-3 minutes or till heated completely.

32

Classical New England Bisque

Seasoned

Chicken and Corn Soup

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 473 kcal Fat 15.3 g Cholesterol 82 mg Sodium 2436 mg Carbohydrates 50.3 g Protein 39.6 g

Ingredients 2 quarts water 8 skinless, boneless chicken breast halves 1/2 tsp salt 1 tsp ground black pepper 1 tsp garlic powder 2 tbsps dried parsley 1 tbsp onion powder 5 cubes chicken bouillon 3 tbsps olive oil 1 onion, chopped 3 cloves garlic, chopped

1 (16 oz.) jar chunky salsa 2 (14.5 oz.) cans peeled and minced tomatoes 1 (14.5 oz.) can whole peeled tomatoes 1 (10.75 oz.) can condensed tomato soup 3 tbsps chili powder 1 (15 oz.) can whole kernel corn, drained 2 (16 oz.) cans chili beans, undrained 1 (8 oz.) container sour cream

Directions 1. Bring a mixture of water, parsley, chicken, salt, pepper, garlic powder, onion powder and bouillon cubes to boil before cooking it over low heat for one full hour. 2. Remove the chicken and shred it. 3. Now cook onion and garlic in hot olive oil for a few minutes before adding salsa, minced tomatoes, whole tomatoes, tomato soup, chili powder, corn, chili beans, sour cream, shredded chicken and 5 C. broth into the pan. 4. Cook on low heat for 30 minutes. 5. Serve.

Seasoned Chicken and Corn Soup

33

POTATOES,

Corn, and Steak Soup

Prep Time: 45 mins Total Time: 2 hrs 15 mins Servings per Recipe: 8 Calories 361 kcal Fat 12.9 g Cholesterol 84 mg Sodium 1118 mg Carbohydrates 26.9 g Protein 36 g

Ingredients 2 tbsps butter 2 tbsps vegetable oil 1 1/2 lbs lean boneless beef round steak, cut into cubes 1/2 C. chopped onion 3 tbsps all-purpose flour 1 tbsp paprika 1 tsp salt 1/4 tsp ground black pepper 4 C. beef broth 2 C. water 4 sprigs fresh parsley, chopped 2 tbsps chopped celery leaves

1 bay leaf 1/2 tsp dried marjoram 1 1/2 C. peeled, minced Yukon Gold potatoes 1 1/2 C. sliced carrots 1 1/2 C. chopped celery 1 (6 oz.) can tomato paste 1 (15.25 oz.) can whole kernel corn, drained

Directions 1. Cook steak cubes and onion in a hot mixture of butter and oil for 10 minutes before stirring in a mixture of pepper, paprika, flour and salt into the pan. 2. Now add this mixture to a large pot containing a mixture of beef broth, water, celery leaves, marjoram, bay leave and parsley before cooking it for 45 minutes or until the meat is tender. 3. Now stir in potatoes, tomato paste, carrots, celery and corn before cooking it over low heat for 20 more minutes or until the vegetables are tender. 4. Remove bay leaf from the soup and serve.

34

Potatoes, Corn, and Steak Soup

Squash

and Cilantro Soup

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 61 kcal Fat 3.2 g Cholesterol 8 mg Sodium 604 mg Carbohydrates 7.7 g Protein 1.6 g

Ingredients 2 cubes chicken bouillon, crumbled 2 C. hot water 1 tbsp unsalted butter 1 small yellow onion, minced 3 cloves garlic, minced 1/4 tsp mashed red pepper flakes 2 chayote squashes, peeled and cut into

1/2-inch pieces 2 tbsps chopped fresh cilantro salt and ground black pepper to taste 1 tbsp chopped fresh cilantro

Directions 1. Cook onion, red pepper and garlic in hot butter for a few minutes and add the squash, 2 tbsps cilantro, salt, and pepper before cooking it for another 5 minutes. 2. Now stir in bouillon (which was dissolved in hot water) and cilantro before cooking all this on low heat for 20 minutes. 3. Blend the mixture in a blender until smooth. 4. Serve in bowls.

Squash and Cilantro Soup

35

TURKEY

Leg Soup

Prep Time: 15 mins Total Time: 1 hr 25 mins Servings per Recipe: 7 Calories 472 kcal Fat 25.2 g Cholesterol 146 mg Sodium 1505 mg Carbohydrates 24.6 g Protein 37.1 g

Ingredients 2 turkey legs 1 C. minced celery 1 1/2 C. minced potatoes 2 (10.75 oz.) cans condensed cream of chicken soup 1 lb processed cheese, cubed 1 C. minced carrots

1 C. minced onion 1 (16 oz.) package frozen chopped broccoli 4 C. water

Directions 1. Bring water to boil after adding turkey and cook until tender before cutting up meat and adding it back into the pot. 2. Stir in onions, celery, potatoes and carrots, and cook until tender before adding frozen vegetables and cooking all this again for 15 minutes. 3. Add cream of chicken soup and also some cubed cheese, and cook until the cheese melts. 4. Serve.

36

Turkey Leg Soup

South

of the Border Soup

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 335 kcal Fat 7.7 g Cholesterol 62 mg Sodium 841 mg Carbohydrates 37.7 g Protein 31.5 g

Ingredients 3 cooked, boneless chicken breast halves, shredded 1 (15 oz.) can kidney beans 1 C. whole kernel corn 1 (14.5 oz.) can stewed tomatoes 1/2 C. chopped onion 1/2 green bell pepper, chopped

1/2 red bell pepper, chopped 1 (4 oz.) can chopped green chili peppers 2 (14.5 oz.) cans chicken broth 1 tbsp ground cumin

Directions 1. Put cooked chicken, red and green bell peppers, tomatoes, kidney beans, corn, onion, chilis, broth and cumin over medium heat in large sized skillet. 2. Cook everything for 45 minutes. 3. Serve.

South of the Border Soup

37

SAUERKRAUT

Swiss Soup

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 465 kcal Fat 30.5 g Cholesterol 107 mg Sodium 1127 mg Carbohydrates 24.3 g Protein 24.7 g

Ingredients 1/2 C. chopped onion 1/4 C. chopped celery 3 tbsps butter 1/4 C. all-purpose flour 3 C. water 4 cubes beef bouillon 8 oz. shredded corned beef

1 C. sauerkraut, drained 3 C. half-and-half cream 3 C. shredded Swiss cheese 8 slices rye bread, toasted and cut into triangles

Directions 1. Cook onion and celery in hot butter for a few minutes and then add flour, bouillon and water before bringing all this to boil. 2. Cook on low heat for 5 minutes and then add cream, corned beef, sauerkraut and 1 C. of the cheese before cooking everything for 30 minutes more. 3. Serve in bowls after topping it with bread and cheese, and broiling it until the cheese melts. 

40

Sauerkraut Swiss Soup

Chicken Soup

(Countryside Style)

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 8 Calories 462 kcal Fat 36.5 g Cholesterol 135 mg Sodium 997 mg Carbohydrates 22.6 g Protein 12 g

Ingredients 4 C. chicken broth 2 C. water 2 cooked, boneless chicken breast halves, shredded 1 (4.5 oz.) package quick cooking long grain and wild rice with seasoning packet 1/2 tsp salt

1/2 tsp ground black pepper 3/4 C. all-purpose flour 1/2 C. butter 2 C. heavy cream

Directions 1. Bring a mixture of broth, chicken and water to boil and add rice before turning off the heat and covering it up. 2. Cook content of seasoning packet in hot butter until bubbly before turning down the heat to low and stirring a mixture of salt, pepper and flour. 3. Now add cream and cook for another 5 minutes. 4. Now pour this cream mixture into the rice mixture before cooking it over medium heat for about 15 minutes. 5. Serve.

Chicken Soup

41

BEEF

and Bacon Soup

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 433 kcal Fat 48.2 g Cholesterol 148 mg Sodium 1944 mg Carbohydrates 74.6 g Protein 52.5 g

Ingredients 1 lb lean ground beef 6 potatoes, minced 1 (14.5 oz.) can minced tomatoes 1 onion, chopped 1 C. chopped celery 1 (10.5 oz.) can beef broth 2 C. mixed vegetables

salt and pepper to taste 1/8 tbsp dried rosemary 1/8 tbsp dried thyme 1/4 tbsp dried basil 1/2 lb turkey bacon - cooked and crumbled

Directions 1. Cook beef, potatoes, tomatoes, onion, celery, broth and vegetables in water over medium heat for one full hour. 2. Stir in salt, basil, thyme, pepper, bacon bits and rosemary. 3. Serve.

42

Beef and Bacon Soup

Texan

Prep Time: 15 mins

Soup

Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 518 kcal Fat 27.8 g Cholesterol 83 mg Sodium 830 mg Carbohydrates 43.1 g Protein 26 g

Ingredients 3 lbs ground beef 1 1/2 C. chopped onion 2 potatoes, cubed 4 (15 oz.) cans kidney beans 4 (10.75 oz.) cans condensed tomato soup 8 C. tomato juice 3 tsps chili powder

8 C. water salt to taste

Directions 1. Cook ground beef and onion over medium heat for 5 minutes and add tomato juice, potatoes, chili powder, beans, tomato soup, water and salt before bringing all this to boil. 2. Turn down the heat to low and cook for one full hour before serving.

Texan Soup

43

CILANTRO

and Garbanzo Soup

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 3 Calories 377 kcal Fat 18.3 g Cholesterol 124 mg Sodium 1152 mg Carbohydrates 43.8 g Protein 11.7 g

Ingredients 1 green bell pepper 1 medium tomato 1 yellow onion 1 large carrot 1 baking potato 1 (15 oz.) can garbanzo beans, drained 2 eggs 3 tbsps olive oil 1 tsp salt

1/2 tsp ground black pepper 1/2 tsp hot pepper sauce 1/2 tsp ground turmeric 1 tbsp chopped fresh cilantro 1 cube vegetable bouillon 8 C. water

Directions 1. Cook sliced vegetables in hot oil along with salt, hot sauce and pepper for three minutes before stirring in water, turmeric, garbanzo beans, coriander and bouillon cube, and bringing all this to boil. 2. Now add eggs before turning down the heat to low and cooking for thirty minutes. 3. Peel the egg, slice it and put it back into the pan before cooking it on low for 20 minutes. 4. Serve this over couscous.

44

Cilantro and Garbanzo Soup

Sunday Soup

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 8 Calories 255 kcal Fat 6g Cholesterol 9 mg Sodium 1099 mg Carbohydrates 33.3 g Protein 13.7 g

Ingredients 2 tbsps olive oil 2 large onions, cubed 1 tsp minced garlic 3 carrots, minced 2 stalks celery, minced 3 1/2 C. mashed tomatoes 1 1/2 C. lentils - soaked, rinsed and drained 1/2 tsp salt 1/2 tsp ground black pepper 3/4 C. white wine

2 bay leaves 7 C. chicken stock 1 sprig fresh parsley, chopped 1/2 tsp paprika 1/2 C. grated Parmesan cheese

Directions 1. Cook onions in hot oil for a few minutes and then add garlic, paprika, celery and carrots before cooking all this for 10 more minutes. 2. Now stir in tomatoes, bay leaves, chicken stock, lentils, wine, salt, and pepper before bringing everything to boil and cooking on low heat for one hour. 3. Sprinkle some parsley and parmesan before serving.

Sunday Soup

45

VIETNAMESE

Pho I (Rice Noodle Soup)

Prep Time: 10 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 528 kcal Carbohydrates 73.1 g Cholesterol 51 mg Fat 13.6 g Protein 27.1 g Sodium 2844 mg

Ingredients 4 quarts beef broth 1 large onion, sliced into rings 6 slices fresh ginger root 1 lemon grass 1 cinnamon stick 1 tsp whole black peppercorns 1 pound sirloin tip, cut into thin slices 1/2 pound bean sprouts 1 cup fresh basil leaves 1 cup fresh mint leaves

1 cup loosely packed cilantro leaves 3 fresh jalapeno peppers, sliced into rings 2 limes, cut into wedges 2 (8 ounce) packages dried rice noodles 1/2 tbsp hoisin sauce 1 dash hot pepper sauce 3 tbsps fish sauce

Directions 1. Bring the mixture of broth, onion, lemon grass, cinnamon, ginger and peppercorns to boil before turning down the heat to low and cooking it for about one hour. 2. Place bean sprouts, basil, cilantro, chilies, mint and lime on a platter very neatly. 3. Place noodles in hot water for about 15 minutes before placing it in six different bowls evenly. 4. Put raw beef over it before pouring in hot broth. 5. Serve it with the platter and sauces.

46

Vietnamese Pho I

Vietnamese Pho II

Prep Time: 20 mins Total Time: 9 hrs 20 mins Servings per Recipe: 4 Calories 509 kcal Fat 11 g Carbohydrates 65.6g Protein 34.9 g Cholesterol 74 mg Sodium 3519 mg

Ingredients 4 lbs beef soup bones 1 onion, unpeeled and cut in half 5 slices fresh ginger 1 tbsp salt 2 pods star anise 2 1/2 tbsps fish sauce 4 quarts water 1 (8 oz.) package dried rice noodles 1 1/2 lbs beef top sirloin, thinly sliced

1/2 C. chopped cilantro 1 tbsp chopped green onion 1 1/2 C. bean sprouts 1 bunch Thai basil 1 lime, cut into 4 wedges 1/4 C. hoisin sauce (optional) 1/4 C. chile-garlic sauce (such as Sriracha(R)) (optional)

Directions 1. Set your oven to 425 degrees before doing anything else. 2. Layer your beef bones on a cookie sheet and cook them for 65 mins in the oven. 3. Now lay your onions on a cookie sheet as well and cook them in the oven alongside the beef for 50 mins. 4. Add the following to a big saucepan: fish sauce, beef bones, star anise, onion, salt, and ginger. 5. Add in 4 qts of water and get everything boiling. Once the mix is boiling set the heat to low and let the contents cook for 8 hrs. 6. Now run the broth through a strainer and let it sit. 7. Let your noodles sit submerged in water for 65 mins. Then get your stock boiling again. 8. Evenly distribute your noodles between 4 bowls then top them with some green onions, cilantro, and sirloin. 9. Add some boiling stock to each bowl, and cover the beef with the stock. 10. Let the beef sit in the hot liquid for 4 mins until it is somewhat cooked and then add some sriracha, bean sprouts, lime wedges, and Thai basil to each bowl. Enjoy. Vietnamese Pho II

47

BOK CHOY

Soup

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 8 Calories 175 kcal Fat 2.8 g Carbohydrates 28.8g Protein 9.6 g Cholesterol 15 mg Sodium 470 mg

Ingredients 1 tbsp vegetable oil 1 yellow onion, diced 2 cloves garlic, minced 6 C. water 4 tsp chicken soup base (such as Better than Bouillon(R)) 6 small potatoes, diced 4 carrots, sliced

6 large bok choy ribs with leaves, finely chopped 2 stalks celery, sliced 2 skinless, boneless chicken breast halves, cut into 1/2-inch cubes

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion and garlic for about 10 minutes. 2. Add the water, chicken base, potatoes, carrots, bok choy and celery and bring to a boil. 3. Reduce the heat and simmer for about 10 minutes. 4. Add chicken and simmer for about 10 minutes.

50

Bok Choy Soup

Tilapia

Tomato Fish Stew

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 112 kcal Fat 1g Carbohydrates 13.4g Protein 13.1 g Cholesterol 21 mg Sodium 63 mg

Ingredients 1/2 lb. tilapia fillets, cut into chunks 1 small head bok choy, chopped 2 medium tomatoes, cut into chunks 1 C. thinly sliced daikon radish 1/4 C. tamarind paste

3 C. water 2 dried red chili peppers (optional)

Directions 1. 2. 3. 4. 5.

In a medium pan, mix together the tilapia, bok choy, tomatoes and radish. In a bowl, mix together the tamarind paste and water. Add the tamarind paste into the pan with the chili peppers and bring to a boil. Cook for about 5 minutes. Serve hot.

Tilapia Tomato Fish Stew

51

BRAZILIAN

Tilapia Fish Stew

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 359 kcal Fat 21.8 g Carbohydrates 15.6g Protein 27.4 g Cholesterol 42 mg Sodium 600 mg

Ingredients 3 tbsp lime juice 1 tbsp ground cumin 1 tbsp paprika 2 tsp minced garlic 1 tsp salt 1 tsp ground black pepper 1 1/2 lb. tilapia fillets, cut into chunks 2 tbsp olive oil 2 onions, chopped 4 large bell peppers, sliced

1 (16 oz.) can diced tomatoes, drained 1 (16 oz.) can coconut milk 1 bunch fresh cilantro, chopped

Directions 1. 2. 3. 4.

In a bowl, mix together the lime juice, cumin, paprika, garlic, salt and pepper. Add the tilapia and toss to coat well. Refrigerate, covered for at least 20 minutes up to 24 hours. In a large pan, heat the oil on medium-high heat and sauté the onions for about 1-2 minutes. 5. Reduce the heat to medium and place the bell peppers, tilapia, and diced tomatoes in the pan in the succeeding layers. 6. Place the coconut milk over the mixture and simmer, covered for about 15 minutes, stirring occasionally. 7. Stir in the cilantro and simmer till the tilapia and simmer for about 5-10 minutes.

52

Brazilian Tilapia Fish Stew

Central

American Bean Soup

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 80 kcal Fat 2.7 g Carbohydrates 13.3g Protein 1.7 g Cholesterol 0 mg Sodium 788 mg

Ingredients 1 tbsp olive oil 3 C. onion, chopped 8 cloves garlic, chopped, divided 1 carrot, diced 3 tsp ground cumin 2 tsp salt 1 red bell pepper, diced

2 (15 oz.) cans black beans, drained and rinsed 1/2 C. water 1 C. orange juice 1 pinch cayenne pepper

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion, half of the garlic, carrot, cumin and salt till the onion becomes tender. 2. Stir in the remaining garlic and red pepper and sauté till tender. 3. Add the beans, water, orange juice and cayenne pepper and mix. 4. Remove from the oven and keep aside to cool slightly. 5. In a blender, add the soup in batches and pulse till smooth. 6. Return the soup to the pan and simmer for about 10 minutes.

Central American Bean Soup

53

CREAMY

Seafood Stew

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 442 kcal Fat 21 g Carbohydrates 17.6g Protein 46.5 g Cholesterol 143 mg Sodium 268 mg

Ingredients 2 lb. firm white fish, such as monkfish, cut into 2-inch pieces, or snapper, sea bass, halibut, mahi-mahi 1/2 lb. medium shrimp, peeled and deveined salt and pepper to taste 3 tbsp red palm oil 1 onion, cut into 1/2-inch pieces 1 tbsp minced garlic 2 tomatoes, seeded and diced

1 red bell pepper, chopped 2 long, hot peppers, seeded and chopped 1/2 C. fish stock 1/4 C. chopped fresh cilantro 1 bunch green onions, diced 2 bay leaves 1 1/2 tsp hot pepper sauce 1/2 C. coconut milk

Directions 1. 2. 3. 4. 5.

In a bowl, add the fish, shrimp, salt and pepper and toss to coat well, then keep aside. In a large skillet, heat oil on medium heat and sauté the onion till tender. Add the garlic and sauté till golden brown. Stir in the tomato and cook for about 5 minutes. Stir in the red bell pepper and hot peppers and cook softened and increase the heat to medium-high. 6. Add the fish stock, cilantro, green onions, bay leaves and hot sauce and bring to a boil. 7. Reduce the heat to medium and simmer till it reduces by 1/4. 8. Add the coconut milk and stir in the fish. 9. Simmer till the fish is firm and opaque. 10. Serve immediately.

54

Creamy Seafood Stew

Habichuelas

Guisadas (Latin Bean Stew)

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 4 Calories 170 kcal Fat 5.2 g Carbohydrates 23.8g Protein 8.3 g Cholesterol 2 mg Sodium 580 mg

Ingredients 1 tbsp olive oil 1/4 C. tomato sauce 2 tbsps sofrito sauce 1 (.18 oz.) packet sazon seasoning 1/4 tsp black pepper

2 C. cooked pinto beans, drained 1 1/2 C. water salt to taste

Directions 1. 2. 3. 4.

For 5 mins heat and stir the following: pepper, oil, sazon, tomato sauce, and sofrito. Combine in the salt, beans, and water. Now turn up the heat to a medium level and cook everything for 20 mins. Enjoy. 

Habichuelas Guisadas

55

SQUASH

and Cilantro Soup

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 61 kcal Fat 3.2 g Cholesterol 8 mg Sodium 604 mg Carbohydrates 7.7 g Protein 1.6 g

Ingredients 2 cubes vegetable bouillon, crumbled 2 C. hot water 1 tbsp unsalted butter 1 small yellow onion, minced 3 cloves garlic, minced 2 chayote squashes, peeled and cut into 1/2-inch pieces

1/4 tsp mashed red pepper flakes 2 tbsps chopped fresh cilantro salt and ground black pepper to taste 1 tbsp chopped fresh cilantro

Directions 1. Cook onion, red pepper and garlic in hot butter for a few minutes and add the squash, 2 tbsps cilantro, salt, and pepper before cooking it for another 5 minutes. 2. Now stir in the bouillon (which was dissolved in hot water) and cilantro before cooking all this on low heat for 20 minutes. 3. Blend the mixture in a blender until smooth. 4. Serve in bowls.

56

Squash and Cilantro Soup

Chipotle

Creamy Pumpkin Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 8 Calories 145 kcal Fat 9.5 g Carbohydrates 13.3g Protein 3.4 g Cholesterol 24 mg Sodium 790 mg

Ingredients 2 tbsps butter 2 tbsps all-purpose flour 4 C. vegetable stock 1 (29 oz.) can pumpkin puree 2 chipotle peppers in adobo sauce, minced 1 1/2 C. half-and-half cream 2 tbsps sofrito

1 tbsp Worcestershire sauce 1 tsp salt 1 tsp paprika

Directions 1. In a large pan, melt the butter on medium heat and cook the flour stirring continuously for about 3 minutes or till it becomes golden brown. 2. Slowly, add the broth, stirring continuously and bring to a boil on high heat. 3. Slowly, add the pumpkin puree, stirring continuously and then stir in the half-and-half, Worcestershire sauce, sofrito, chipotle peppers, salt and paprika and bring to a gentle simmer. 4. Reduce the heat to medium-low and simmer, stirring occasionally for about 8 minutes or till thickens.

Chipotle Creamy Pumpkin Soup

57

JAP CHAE

(Korean Glass Noodle Soup)

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 363 kcal Carbohydrates 65.2 g Cholesterol 0 mg Fat 10.7 g Protein 1.9 g Sodium 1073 mg

Ingredients 1 pkg. (8 serving size) vermicelli half cup reduced-sodium soy sauce 1/4 cup brown sugar half cup boiling water

three tbsps. vegetable oil 1 tsp. toasted sesame seeds

Directions 1. Cover the vermicelli with hot water after cutting it into small pieces for 10 minutes and add a mixture of soy sauce, boiling water, and brown sugar into it. 2. Cook this mixture in hot oil for about 5 minutes and just before serving, add noodles over it.

60

Jap Chae

Miso

(Bean Curd Soup)

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 158 kcal Carbohydrates 21.6 g Cholesterol 0 mg Fat 4.1 g Protein 9.1 g Sodium 641 mg

Ingredients 3 1/2 cups water 3 tbsps. denjang (Korean bean curd paste) 1 tbsp. garlic paste 1/2 tbsp. dashi granules 1/2 tbsp. gochujang (Korean hot pepper paste) 1 zucchini, cubed

1 potato, peeled and cubed 1/4 lb. fresh mushrooms, quartered 1 onion, chopped 1 (12 ounce) package soft tofu, sliced

Directions 1. Combine water, denjang, garlic paste, dashi and gochujang in saucepan over medium heat and let it boil for 2 minutes. 2. Now add zucchini, potato, onions and mushrooms, and cook for another 7 minutes. 3. Now add tofu and cook until tender.

Miso

61

DOENJANG

Chigae (Korean Bean Tofu Soup)

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 59 kcal Carbohydrates 5g Cholesterol 0 mg Fat 2.7 g Protein 4.9 g Sodium 378 mg

Ingredients three cups vegetable stock three cups water 2 cloves garlic, coarsely chopped 2 tbsps. Korean soy bean paste (doenjang) 1 zucchini, halved and cut into 1/2inch slices

4 green onions, chopped half (16 ounce) package firm tofu, drained and cubed 1 jalapeno pepper, sliced

Directions 1. Add garlic and soy bean paste into boiled vegetable stock stirring regularly to dissolve. 2. Now add green onion, tofu, jalapeno and zucchini, and cook for 15 minutes at low heat. 3. Serve.

62

Doenjang Chigae

Pine Nut

Rice Soup

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 275 kcal Carbohydrates 37 g Cholesterol 0 mg Fat 12.5 g Protein 7.8 g Sodium 2 mg

Ingredients 1 cup pine nuts 2 cups cooked long-grain white rice 6 cups water 1 tbsp. pine nuts

1 cup dates, pitted and chopped half tsp. white sugar salt to taste

Directions 1. 2. 3. 4. 5.

Blend rice, 1 cup pine nuts, and 2 glass of water in a blender. Add 4 cups of water and this pine nut mixture into saucepan, and bring it to boil. Cook for 10 minutes at low heat while stirring regularly to prevent it from burning. Garnish with sliced dates and more pine nuts. Serve.

Pine Nut Rice Soup

63

SEAWEED

Soup II

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 376 kcal Carbohydrates 21.4 g Cholesterol 69 mg Fat 21.9 g Protein 20.6 g Sodium 1249 mg

Ingredients 1 ounce dried wakame (brown) seaweed 2 tsps. sesame oil half cup extra-lean ground beef 1 tsp. salt, or to taste

1 half tbsps. soy sauce 1 tsp. minced garlic 7 cups water

Directions 1. Let the seaweed stand in water for about 15 minutes to get soft, drain the water, and cut it into 2 inch pieces. 2. Cook beef, 1/3 cup soy sauce and add some salt in hot oil in a saucepan over medium heat for about 4 minutes and add seaweed and the soy sauce that is left. 3. Cook for another minute and add garlic and some water. 4. Bring water to boil and lower the heat down to low and cook for another 15 minutes. 5. Serve.

64

Seaweed Soup II

Bibimbap

(Korean Veggie Soup Hot Pot) (Vegetarian Approved)

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 3 Calories 395 kcal Fat 18.8 g Carbohydrates 45g Protein 13.6 g Cholesterol 196 mg Sodium 1086 mg

Ingredients 2 tbsps sesame oil 1 C. carrot matchsticks 1 C. zucchini matchsticks 1/2 (14 oz.) can bean sprouts, drained 6 oz. canned bamboo shoots, drained 1 (4.5 oz.) can sliced mushrooms, drained 1/8 tsp salt to taste 2 C. cooked and cooled rice

1/3 C. sliced green onions 2 tbsps soy sauce 1/4 tsp ground black pepper 1 tbsp butter 3 eggs 3 tsps sweet red chili sauce, or to taste

Directions 1. Stir fry your zucchini and carrots and in sesame oil for 7 mins then add in: mushrooms, bamboo, and sprouts. 2. Stir fry the mix for 7 more mins then add in some salt and remove the veggies from the pan. 3. Add in: black pepper, rice, soy sauce, and green onions. And get everything hot. 4. Now in another pan fry your eggs in butter. When the yolks are somewhat runny but the egg whites are cooked place the eggs to the side. This should take about 3 mins of frying. 5. Layer an egg on some rice. 6. Add the veggies on top of the egg and some red chili sauce over everything. 7. Enjoy.

Bibimbap

65

SOON

Du Bu Jigae (Tofu Stew)

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 2 Calories 242 kcal Fat 16.5 g Carbohydrates 7g Protein 20 g Cholesterol 99 mg Sodium 415 mg

Ingredients 1 tsp vegetable oil 1 tsp Korean chile powder 2 tbsps ground beef (optional) 1 tbsp Korean soy bean paste (doenjang) 1 C. water salt and pepper to taste

1 (12 oz.) package Korean soon tofu or soft tofu, drained and sliced 1 egg 1 tsp sesame seeds 1 green onion, diced

Directions 1. Stir fry your beef and chili powder in veggie oil until the beef is fully d1 then add the bean paste and stir. 2. Now add in the water and get everything boiling before adding in some pepper and salt. 3. Once the mix is boiling add in your tofu and cook the contents for 4 mins. 4. Shut the heat and crack your egg into the soup. 5. Stir everything and let the egg poach before adding a garnishing of green onions and sesame seeds. 6. Enjoy.

66

Soon Du Bu Jigae

Creamy Onion

and Asparagus Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 167 kcal Fat 6.7 g Carbohydrates 18.7g Protein 9.7 g Cholesterol 15 mg Sodium 967 mg

Ingredients 1 lb. fresh asparagus 3/4 C. chopped onion 1/2 C. vegetable broth 1 tbsp butter 2 tbsps all-purpose flour 1 tsp salt 1 pinch ground black pepper

1 1/4 C. vegetable broth 1 C. soy milk 1/2 C. yogurt 1 tsp lemon juice 1/4 C. grated Parmesan cheese

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Boil your asparagus and onions in half a C. of broth until soft. Once the mix is soft puree the broth and the asparagus in a food processor or blender. Now in the same pot add: butter, flour, pepper, and salt. Cook for 2 mins stirring constantly. Then add in the rest of the broth and turn up the heat. Get the contents simmering and then add the milk and puree. Stir and cook for 1 min then add lemon juice and yogurt. Once everything is hot place the soup into bowls. Top with parmesan. Enjoy.

Creamy Onion and Asparagus Soup

67

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