EXPLOREMY LIBRARY
Food & Wine
Eating Well Soups

Eating Well Soups

2019

Slim down deliciously with 80 soup recipes from the editors of Eating Well.

Country:
United States
Language:
English
Publisher:
Meredith Corporation
Frequency:
One-off
Read More

in this issue

1 min.
soup’s on

IS THERE A MORE COMFORTING MEAL than a bowl of soup? Warming you from the inside out, soup tucks tons of healthy ingredients into a flavorful broth and brings them together a spoonful at a time. And when you’re not feeling well? Chicken soup really does soothe your soul. But even more than that, soup is the ultimate EatingWell food. Here’s why. Just like salad, soup is an amazing vehicle for vegetables. (Check out “Get Your Veggies,” on page 4, for proof.) Then add whole grains, beans or a little meat or chicken, and your soup becomes a model healthy meal. Soups are also a dieter’s secret weapon. With a high water content, they fill you up and keep you satisfied on fewer calories. In fact, studies show that people tend to…

12 min.
get your veggies

Spicy Butternut Squash Soup (PHOTO: PAGE 4) ACTIVE: 45 MIN TOTAL: 1 HR 20 MIN TO MAKE AHEAD: Refrigerate for up to 3 days. Other winter squash, such as buttercup, acorn, kabocha and kuri, are also delicious in this silky-smooth soup. (Adapted from Chef Jesús González of La Cocina Que Canta at Rancho La Puerta.) 1½ pounds (1 small to medium) butternut or other winter squash1 teaspoon canola oil2 stalks celery, chopped1 small onion, diced1 carrot, chopped1 teaspoon ground cumin¼-½ teaspoon ground chipotle chile (see Tip)⅛ teaspoon ground cloves6 cups low-sodium vegetable broth1 teaspoon sea salt¼ teaspoon ground pepper½ cup nonfat plain yogurt2 tablespoons snipped fresh chives or chopped parsley 1. Preheat oven to 350°F. 2. Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with…

1 min.
5 reasons to eat more dark leafy greens

BUILD BETTER BONES The dairy aisle isn’t the only place to find calcium-rich foods; dark leafy greens, like kale, collards, bok choy, chard and mustard greens, are also a good source. Calcium is needed to build bones and teeth, as well as keep your muscles and nerves working. SLASH DIABETES RISK Dark leafy greens are high in beta carotene and alpha carotene, antioxidants in the carotenoids family. In a 2015 study, researchers tracked the diets of men and women for 10 years and found that those who had diets high in alpha and beta carotene had reduced risk for type 2 diabetes. FEND OFF CANCER Studies show that carotenoids, pigments in dark leafy greens, may lower your risk of head, neck, breast, stomach, skin and lung cancers. Researchers think carotenoids act as antioxidants in the…

11 min.
slow-cooker soups

Cooking beans can take forever on the stovetop. But with the slow cooker you can PUT THEM IN and FORGET THEM … Slow-Cooker Spanish Chickpea Soup (Cocido de Garbonzos) ACTIVE: 30 MIN SLOW-COOKER TIME: 4½ HRS ON HIGH TO PREP AHEAD: Soak chickpeas up to 1 day ahead. Prep chicken. Prep potatoes, leek, carrots, celery and garlic. Prep ham and chorizo. Refrigerate separately. TO MAKE AHEAD: Refrigerate soup for up to 3 days. EQUIPMENT: 6-quart (or larger) slow cooker Each region, family and restaurant in Spain has its own variation, but this version of cocido has enough meat to satisfy the carnivores and enough vegetables to keep it healthy. Ask for a 4-ounce slab of Serrano ham or prosciutto at your deli counter instead of buying slices. 1 pound dried chickpeas6 chicken drumsticks (about 2 pounds), skin removed1…

1 min.
slow-cooker smarts

PREP AHEAD To make things even faster in the morning, get your ingredients ready the night before. Refrigerate meat, vegetables and liquids in separate containers, not in the slowcooker insert. Starting with a cold insert keeps food from heating quickly, which can be a food-safety risk—and mess up your recipe. DO THE MATH If you’re multiplying or dividing slow-cooker soup recipes, make sure you don’t overfill the cooker. Check your manufacturer’s suggestion. Most recommend keeping your slow cooker no more than three-quarters full. CREATE BIG FLAVOR If you have time, brown the meat and/or vegetables in a skillet before adding them to the cooker. Then “deglaze” the pan with liquid to get all the brown, caramelized bits from the sauté pan into the cooker. You’ll end up with a richer flavor that can’t be achieved…

16 min.
slimming soups

Vegetarian Tortilla Soup (PHOTO: PAGE 26) ACTIVE: 1 HR TOTAL: 1½ HRS Here we add a mixture of pureed chiles, onion and garlic to broth, creating a supremely flavorful base for our tortilla soup. (Recipe adapted from Rick Bayless.) 3 large dried pasilla (negro), ancho or New Mexico chiles (see Tip)1 15-ounce can diced tomatoes, preferably fire-roasted2 tablespoons canola oil or extra-virgin olive oil plus 2 teaspoons, divided1 medium white onion, sliced ¼ inch thick3 cloves garlic, peeled4 cups low-sodium vegetable broth or “no-chicken” broth4 cups water1 large sprig epazote (optional; see Tip)1 14-ounce package extra-firm tofu4 cups chopped chard, spinach or kale leaves¼-½ teaspoon salt1 large ripe avocado, cut into ¼-inch cubes2 cups roughly broken tortilla chips¾ cup shredded Mexican melting cheese, such as Chihuahua or asadero, or Monterey Jack or mild Cheddar…