ONLINE EXTRA — HOMEMADE SOUPS: Hearty Beef and Pasta Soup . . . Sausage, Beans and Greens Soup . . . Southwestern Spicy Chicken and Rice Soup, etc.

Hearty Beef and Pasta Soup

1 tablespoon olive oil

12 ounces beef bottom round, cut in 1/2-inch chunks

½ teaspoon dried basil

½ teaspoon dried thyme

1 28-ounce can diced tomatoes

1 carrot, cut in ¼-inch dice

29 ounces lower-sodium chicken broth

½ cup ditalini pasta

1 cup frozen corn

1 cup frozen peas

Heat the oil in a large soup pot over medium high. Add the beef and cook, turning occasionally, until browned on all sides, about 5 minutes. Add the basil, thyme, tomatoes, carrot and broth and bring to a boil; immediately reduce heat, cover and simmer gently until beef is tender, about 20 minutes.

Add the pasta, corn and peas and simmer until pasta is cooked through, about 10 more minutes. Season to taste with plenty of black pepper and salt as needed.

Yield: Serves 4.

Approximate nutritional analysis per serving; 333 calories, 25 grams protein, 34 grams carbohydrates, 5 grams fiber, 10 grams fat (3 grams saturated), 1,055 milligrams sodium.

Sausage, Beans and Greens Soup

1 tablespoon olive oil

1 cup chopped onion

3 minced cloves garlic

8 ounces turkey kielbasa (or other lower-fat sausage), cut in ½-inch pieces

32 ounces lower-sodium chicken broth

2 cups water

1 14.5-ounce can diced tomato

1 19-ounce can white cannellini beans, drained and rinsed

6 cups (about 8 ounces) prewashed kale

Heat olive oil in a large soup pot over medium high. Add the onion and garlic and cook, stirring occasionally, 4 to 5 minutes until onion is softened. Add the kielbasa and cook, stirring occasionally, until lightly browned, about 5 minutes. Add the broth, water and tomato and bring to a boil; immediately reduce heat to simmer.

Add beans and about ½ of greens, allowing them to wilt slightly before adding remaining greens. Cook until the greens are completely wilted and the broth is flavorful, about 5 more minutes.

Yield: Serves 4.

Approximate nutritional analysis for per serving: 316 calories, 21 grams protein, 39 grams carbohydrates, 9 grams fiber, 9 grams fat (2 grams saturated), 1,644 milligrams sodium

Southwestern Spicy Chicken and Rice Soup

1 tablespoon olive oil

1 cup chopped onion

3 cloves minced garlic

1 teaspoon ground cumin

48 ounces lower-sodium chicken broth

¼ cup (dry) quick-cooking brown rice

1 pound boneless chicken breast, cut in ½ inch pieces

1 14.5-ounce can diced tomatoes

1 tablespoon minced canned chipotle in adobo sauce (or less, to taste)

2 tablespoons lime juice

¼ cup chopped scallions

Heat oil in large soup pot over medium high. Add onion and garlic; cook 3 to 4 minutes, until somewhat softened. Add cumin and chicken broth and bring to boil; add rice and cook 5 minutes. Stir in chicken, diced tomatoes and chipotle; simmer until chicken is cooked through and rice is tender, about 5 minutes. Remove from heat and stir in lime juice and scallions.

Yield: Serves 4.

Approximate nutritional analysis per serving: 390 calories, 33 grams protein, 48 grams carbohydrates, 4 grams fiber, 6 grams fat (1 gram saturated), 1,268 milligrams sodium.

Scallop Chowder with Caraway and Dill

1½ pounds Yukon Gold potatoes

4 slices bacon

2/3 pound tiny bay scallops

1 tablespoon olive oil

1 medium yellow onion, peeled and finely chopped

2 medium clove garlic, peeled and minced

½ teaspoon caraway seeds

1 14-ounce can low-sodium chicken broth plus water to equal 4 cups

1 bay leaf

½ to ¾ teaspoon salt

2 cups finely shredded Savoy cabbage

1 cup fat-free half-and-half

1 tablespoon minced fresh dill or 1 teaspoon dried dill, crushed

Peel the potatoes and cut into about ½-inch cubes. Put into water to prevent browning and set aside.

Cut the bacon crosswise into about ½-inch slices and cook in a 4-quart pot over medium heat until almost crisp. Remove with a slotted spoon to a paper towel-lined plate.

Turn the heat to medium-high. Sear the scallops quickly in 3 batches for about 30 seconds per batch. (The scallops will not be done at this point.) Transfer to a plate and refrigerate.

Put the olive oil into the pan. Saute the onion over medium heat 5 minutes. Add garlic and caraway seeds; saute 1 minute. Drain the potatoes and add to the onions along with the bacon, broth, bay leaf and about ½ teaspoon salt. Bring to a boil, reduce the heat, cover and simmer 30 minutes, stirring occasionally. Discard bay leaf. Remove about 1 cup of the potatoes with a slotted spoon and set aside. Add the cabbage to the soup and simmer 5 minutes.

In a blender or food processor, puree the reserved potatoes with the half-and-half. Stir into the soup. Add the dill and scallops. Heat through on medium-low heat 5 minutes. Test a scallop for doneness. Adjust the seasonings if necessary with a little salt and pepper.

Yield: Serves 4.

Smoked Turkey Chowder

4 slices bacon, cut crosswise into ½-inch slices

2 teaspoons olive oil

1 medium yellow onion, peeled and finely chopped

2 medium cloves garlic, peeled and minced

2 medium ribs celery, finely chopped

1 medium carrot, peeled and finely chopped

1½ pounds (about 5 medium size) Yukon Gold potatoes, peeled and diced into about 1/2 -inch cubes

¼ teaspoon dried thyme, crushed

¾ teaspoon dried sage leaves, crushed

½ teaspoon salt

1 32-ounce container reduced-sodium chicken broth

2 cups diced cooked smoked turkey

½ cup fat-free half-and-half

½ teaspoon ground black pepper

In a 4-to-6-quart heavy pot over medium heat, cook the bacon until crisp and golden. Transfer bacon to a paper-towel-lined plate.

Turn the heat to medium-low. Put the olive oil into the pan. Add the onion and cook 10 minutes, stirring often. Add the garlic, celery and carrot; cook 5 minutes.

Add the bacon, potatoes, thyme, sage, salt and broth. Bring to a boil. Cover and reduce the heat to a simmer. Cook 25 minutes, stirring occasionally.

With a large spoon, mash some of the potatoes against the side of the pan to lightly thicken the soup. Stir in the turkey. Simmer, uncovered, 10 minutes.

Remove the soup from the heat. Add a couple of ladles of the soup to the half-and-half. Pour back into the pot. Season with pepper and serve.

Note: Unsmoked cooked turkey can also be used in this recipe.

Yield: Serves 6.

Roasted Garlic and Blue Cheese Bisque

2 tablespoons olive oil

30 whole cloves garlic (about 3 heads), peeled

¾ cup dry sherry

½ cup brandy

5 Yukon gold potatoes, peeled and diced

1 quart chicken stock

2 teaspoons hot pepper sauce, such as Tabasco

2 cups heavy whipping cream

6 ounces Gorgonzola or other blue cheese

Kosher salt

Freshly ground black pepper

1 tablespoon chopped chives

Heat oil in a large saucepan over medium-low heat. Add the whole garlic cloves to the pan, decrease the heat to low, and cook until cloves are tender, 10 to 15 minutes. Carefully add the sherry and brandy, increase the heat to high, and reduce the liquid by half, 2 to 3 minutes. Add the diced potatoes and chicken stock, and cook until the potatoes are tender.

Transfer the soup to a large bowl and puree in batches in a blender, then return the soup to the pan. Add the hot pepper sauce and cream, and cook over low heat until the cream almost comes to a boil. Whisk about 4 ounces of the cheese into the soup. Season to taste with salt and pepper.

Ladle the soup into soup bowls, garnish with the remaining Gorgonzola and chives, and serve hot.

Yield: Serves 6.

Approximate nutritional analysis per serving: 577 calories, 13 grams protein, 32 grams carbohydrates, 38 grams fat (25 grams saturated, 11 grams monounsaturated, 2 grams polyunsaturated), 132 milligrams cholesterol, 862 milligrams sodium, 2 grams fiber, 5 grams sugar, 59 percent of calories from fat.

French Carrot Soup

2 tablespoons butter

1 large onion, thinly sliced

2 pounds carrots, thinly sliced

8 cups of water, vegetable stock or chicken stock

3 tablespoons of heavy cream or creme fraîche

Salt and pepper

Chervil or parsley leaves for garnish

Heat butter in a large saucepan over low heat. Add onion and cook until tender but not colored. Add carrots and stir to coat with butter. Add water or stock, and add a pinch of salt. Bring to boil. Reduce heat and cook until very tender.

Puree in a food mill and return to the saucepan. Add cream. Season to taste.

Garnish with chervil or parsley and serve hot.

Yield: Serves 6.

Approximate nutritional analysis per serving: 171 calories, 6 grams protein, 18 grams carbohydrates, 9 grams fat (6 grams saturated, 2 grams monounsaturated, 1 gram polyunsaturated), 26 milligrams cholesterol, 298 milligrams sodium, 3 grams fiber, 10 grams sugar; 47 percent of calories from fat.

Tortellini and Spinach Soup

1 tablespoon olive oil

3 cloves garlic, chopped

½ cup white wine or dry vermouth

1 quart low-sodium chicken broth

1 9-ounce package fresh tortellini stuffed with chicken and prosciutto

1 bunch baby spinach

Freshly ground pepper

¼ cup freshly grated Parmesan cheese

2 sprigs fresh oregano or basil, optional

Heat the oil in a large saucepan over medium heat. Add the garlic; cook until golden, 1 to 2 minutes. Pour in wine; heat to a boil. Cook until the wine is slightly syrupy, about 6 minutes. Stir in the chicken broth; heat to a boil. Add the tortellini; cook according to manufacturer’s directions.

About 2 minutes before the pasta is done, stir in the spinach; cook until the spinach wilts slightly. Season with pepper to taste. Ladle into bowls; sprinkle with Parmesan cheese. Garnish with oregano.

Yield: Serves 2.

Approximate nutritional analysis per serving: 632 calories, 34 percent of calories from fat, 25 grams fat (6 grams saturated), 55 milligrams cholesterol, 74 grams carbohydrates, 34 grams protein, 873 milligrams sodium, 6 grams fiber.

Lentil Soup

2 tablespoons olive oil

1 cup chopped onions

1 cup chopped celery

1 cup chopped carrots

2 quarts chicken or vegetable broth

1 pound lentils, brown or red

1 cup cooked, cubed ham (optional)

3 bay leaves

1 garlic clove, pressed

1 teaspoon Worcestershire sauce

6¼ teaspoon Tabasco

½ teaspoon coriander

½ teaspoon ground pepper

1 tablespoon chopped fresh parsley

Light sour cream or yogurt

In a stockpot or Dutch oven, add olive oil and place on medium heat. Once the oil is hot, add onions, celery and, carrots and sweat until the onions are translucent, about 5 or 6 minutes.

Add broth, lentils, ham (optional), bay leaves, garlic and seasonings (except parsley). Bring to a boil, then reduce to a simmer over medium heat for 35 to 40 minutes or until lentils are tender.

Continue simmering until desired consistency is reached. Use a stick blender to puree about a quarter of the soup for a creamier texture.

Garnish with chopped parsley and a dollop of light sour cream or yogurt.

Country Mushroom and Sausage Soup

2 teaspoons olive oil

1 pound sliced mushrooms

1 low-fat turkey sausage, sliced

1½ cups fat-free, low-salt, pasta sauce

1½ cups fat-free, low-salt chicken broth

1 cup cannellini beans, rinsed and drained

Salt and freshly ground black pepper

Heat olive oil over medium-high heat in a large saucepan or Dutch oven. Add the mushrooms and sausage and saute 2 minutes. Add the pasta sauce, broth and beans; cover and simmer on medium 15 minutes. Add salt and pepper to taste. Remove from heat and leave covered until needed.

Yield: Serves 2.

Approximate nutritional analysis per serving: 299 calories, 18 percent of calories from fat, 6 grams fat, 10 milligrams cholesterol, 20 grams protein, 44 grams carbohydrate, 11.7 grams fiber, 59 milligrams sodium.

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