SOUP RECIPES: Caribbean Shrimp Soup . . . Tuscan Bean and Tomato Soup

Caribbean Shrimp Soup

½ onion, chopped

½ sweet red pepper, chopped

1 carrot, chopped

½ to 1 jalapeno pepper, seeded and minced

1 tablespoon finely minced ginger

2 cloves garlic, minced

3 cups low-sodium tomato vegetable juice

2 cups vegetable stock

2/3 cup frozen corn

1 large tomato, peeled, seeded and chopped

½ teaspoon cumin

¼ teaspoon pepper

1 pound fresh large shrimp, shelled and deveined

Juice of 1 lime

¾ cup peeled, seeded and chopped papaya

Spray a Dutch oven with nonstick spray and heat pan over medium-high heat. Add onion, red pepper, carrot, jalapeno pepper, ginger and garlic. Cook, stirring frequently, until onion is tender, about 4 to 5 minutes.

Add juice, vegetable stock, corn, tomato, cumin and pepper. Cover and heat to boiling. Reduce heat and simmer 15 to 20 minutes.

Stir in shrimp and lime juice; cover and cook just until shrimp are done and turn pink, about 3 to 4 minutes.

Ladle into individual bowls; garnish each with about 2 tablespoons chopped papaya.

Yield: Serves 6.

Approximate nutritional analysis per 1½-cup serving: 179 calories, 13 percent of calories from fat, 3 grams fat (trace saturated, 115 milligrams cholesterol, 17 grams carbohydrates, 21 grams protein, 146 milligrams sodium, 3 grams dietary fiber.

Tuscan Bean and Tomato Soup

¼ cup (½ stick) butter

2 pounds baking potatoes (about 3), peeled and diced into ½-inch pieces

1 leek, diced

3 onions, diced and divided

3 cups diced celery (about 8 stalks), divided

1 28-ounce can tomatoes

1 pound plum tomatoes (about 4), halved lengthwise

1 teaspoon light brown sugar, more to taste

1 tablespoon dried oregano

1 tablespoon dried basil

2 quarts vegetable broth

Salt and pepper to taste

2 cups diced carrot (about 4 carrots)

2 cups diced fennel (from about 2 bulbs)

4 cups cooked cannellini beans (white Italian kidney beans), from about 2 15-ounce cans, drained, or ½ pound dry

In a 5-quart heavy-bottom pot, melt the butter over medium-high heat. Stir in the potato, leek and all but 2 cups each of the onion and celery and cook, stirring frequently, until the onion just begins to color, about 10 to 12 minutes.

Add the canned tomatoes, plum tomatoes and brown sugar, stirring to crush the tomatoes and scrape any flavoring from the bottom of the pan.

Stir in the oregano, basil and vegetable broth. Bring the mixture to a boil then reduce the heat to a simmer. Loosely cover the pan and continue to simmer until the vegetables break down and the soup begins to thicken, about 45 minutes. Remove from heat and puree the soup using an immersion blender, or in batches using a regular blender. Taste and season with 1 teaspoon salt and several grinds of black pepper, or as desired (the salt content of vegetable broth will vary by brand).

Stir in the carrot, fennel and remaining onion and celery. Continue to simmer gently until the vegetables are tender, 20 to 25 minutes, stirring frequently. About 10 minutes before the vegetables are tender, stir in the beans to warm. Taste and adjust the seasoning as desired.

Note: This makes about 4 quarts soup, and will keep for up to 1 week, covered and refrigerated.

Yield: Serves 16.

Approximate nutritional analysis per servings: 177 calories, 5 grams protein, 32 grams carbohydrates, 7 grams fiber, 4 grams fat (2 grams saturated), 8 milligrams cholesterol, 6 grams sugar, 539 milligrams sodium.

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