Recipe: Hearty Vegetable Soup with 7 Variations (makes 7 quarts)

HEARTY VEGETABLE SOUP - BASIC RECIPE

"Our recipe for the Basic Soup yields such a large quantity - to make sure you have enough to enjoy all week - that it calls for a 12-quart stockpot for preparation. If you don't have one, not to worry - the ingredients divide easily in half and the soup can be prepared in 2 large saucepans or Dutch ovens, depending on what you have in your kitchen cabinet."

1 pound carrots, sliced
1 1/2 pounds onions (about 4 cups chopped onions)
4 large celery stalks, sliced
2 large garlic cloves, crushed with press
2 cans (28 ounces each) canned whole tomatoes in juice
6 cups thinly sliced cabbage
3/4 pound green beans, trimmed and each cut into thirds
1 (48 to 49 oz. can) chicken broth
6 cups water
Salt and pepper
1 1/4 pounds zucchini, sliced into half-moons
12 ounces baby spinach leaves (6-oz-bag)

Coat 12-quart stockpot (or 2 large saucepans) with nonstick cooking spray. Over medium-high heat, add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally.

Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, 1 teaspoon salt, and 1/4 teaspoon ground black pepper; heat to boiling over high heat, stirring occasionally.

Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender.

Makes about 7 quarts, 28 servings (1 cup each)

Each cup: About 45 calories, 2 g protein, 9 g carbohydrate, 1 g total fat (0 g saturated), 4 g fiber, 0 mg cholesterol, 410 mg sodium.

VARIATIONS:

MINESTRONE SOUP:
To 2 cups Basic Soup, add 1/2 cup rinsed and drained canned white kidney beans (cannellini); heat to boiling. Stir in 1/2 cup whole wheat fusilli or rotini, cooked as label directs; heat through. Stir in 2 Tbsp. freshly grated Parmesan or Romano cheese and 1 Tbsp. chopped fresh basil. Sprinkle with 1 Tbsp. additional Parmesan or Romano to serve.

MEXICAN CHICKEN SOUP:
To 2 cups Basic Soup, stir in 3 oz. skinless, boneless chicken breast, cut into 1/2-inch chunks 1/3 cup fresh or frozen corn kernels, and 1/4 tsp. ground cumin; heat to boiling. Reduce heat; cover and simmer 3 minutes or until chicken is cooked through, stirring occasionally. Stir in 3 Tbsp. coarsely crumbled baked tortilla chips (1/2 oz.). Sprinkle with 1 Tbsp. chopped fresh cilantro. Serve with lime wedge

GREEK FISH STEW:
Cut 1 small red potato (3 oz.) into 1/2-in. dice. Place in saucepan with water to cover; heat to boiling. Reduce heat; cover and simmer 5 minutes or until tender. Pour off water. Add 2 cups Basic Soup and 4 oz. skinless catfish or cod fillet, cut into 1-in. pieces; heat to boiling. Reduce heat; cover and simmer 3 minutes or until fish turns opaque. Gently stir in 1 Tbsp. chopped fresh dill. Sprinkle with 2 Tbsp. crumbled feta cheese to serve.

SOUTHWEST CHILI:
In nonstick saucepan, cook 4 oz. (1/2 cup packed) ground turkey breast, 1/2 tsp. chili powder, and 1/8 tsp. ground cumin 3 minutes or until turkey is browned and cooked through, stirring to break up turkey. Stir in 2 cups Basic Soup, 1/2 cup drained and rinsed canned black beans and 1/4 cup salsa; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Sprinkle with 2 Tbsp. shredded reduced-fat Cheddar to serve.

THAI SHRIMP SOUP:
In bowl, cover 1 oz. rice noodles (linguine style) with hot water. Let stand 10 minutes; drain. Heat 2 cups Basic Soup to boiling. Stir in 4 oz. shelled and deveined med. shrimp, 12 halved snow peas, a pinch
ground red pepper, and soaked noodles; heat to boiling. Reduce heat; cover and simmer 2 to 3 minutes or until shrimp turn opaque, stirring occasionally. Remove saucepan from heat; stir in 1/4 cup light coconut milk, 1/2 tsp. grated fresh lime peel, and 2 tsp. fresh lime juice.

GOULASH:
In nonstick saucepan, cook 4 oz. ground turkey breast, 1/2 tsp. paprika, a pinch caraway seeds, and a pinch salt 4 minutes or until turkey is browned and cooked through, stirring to break up turkey. Stir in 2 cups Basic Soup; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Stir in 1/2 cup egg noodles, cooked as label directs; heat through. Remove saucepan from heat; stir in 2 Tbsp. reduced-fat sour cream

RED BEANS AND RICE STEW:
In saucepan coated with cooking spray, cook 2 oz. turkey kielbasa, cut into 1/2-inch pieces, with 1 sliced green onion (white part only; reserve green part for garnish), until sausage browns. Add 2 cups Basic Soup, 1/2 cup rinsed and drained canned red beans, 1/2 cup cooked brown rice, and 1/8 tsp. Cajun seasoning; heat to boiling. Reduce heat; cover and simmer 5 minutes. Sprinkle with reserved green onion. Serve with hot sauce.

Makes 7 quarts
Source: Good Housekeeping magazine