Here is a healthier version of my roasted butternut soup.  This recipe is low fat and low cholesterol.  Even though it doesn’t use any cream, it still comes out tasting rich and creamy.

1/4 cup olive oil
2 celery stalks, chopped
2 carrots, chopped
1 large onion, chopped
salt & black pepper, to taste
3 cups vegetable stock
2 15-oz cans chickpeas, drained and rinsed
1 15-oz can diced fire-roasted tomatoes
1 tablespoon ground cumin
1 garlic clove, minced
1 1/2 teaspoons ground roasted coriander
2 pitas
juice of 1/2 lemon
fresh cilantro, for topping

Preheat the oven to 375 degrees F.

Heat 2 tablespoons olive oil in a large pot over medium-high heat.  Add the celery, carrots, onion, 1/2 teaspoon salt and a dash of black pepper.  Cook, stirring occasionally, until the vegetables are tender.  About 7 minutes.  Half way through the cooking time, add in the minced garlic.

Add 3 cups water, 3 cups vegetable stock, chickpeas, tomatoes, 2 teaspoons cumin, 1 teaspoon coriander and 1/2 teaspoon salt.  Bring to a simmer and cook, stirring occasionally and slightly mashing the chickpeas with the back of a spoon, until the soup thickens slightly, about 20 minutes.  Season with salt and pepper, to taste.

Meanwhile, slick the pitas into thin wedges.  Toss with the remaining 2 tablespoons olive oil, 1 teaspoon cumin and 1/2 teaspoon coriander and 1/2 teaspoon salt.  Spread in a single layer on a baking sheet.  Bake until crisp, about 8-10 minutes.

Stir the lemon juice into the soup just before serving.  Top with cilantro and the toasted pita chips.

Serves 4

1 medium onion, chopped
3 carrots, peeled and chopped
3 stalks celery, chopped
2 garlic cloves, finely chopped
1 parsnip, peeled and chopped
1 turnip, peeled and chopped
1/4 cup uncooked wild rice, rinsed and drained
3/4 cup Trader Joes Brown Rice Medley (long grain brown rice, black barley, daikon radish seeds)
2 bay leaves
1/2 teaspoon dried thyme
Salt and black pepper, to taste
4 boneless skinless chicken breasts (about 2 pounds)
10 cups low-sodium chicken broth
1/4 cup chopped fresh parsley

In a 6 quart slow cooker, combine onion, carrots, celery, turnip, parsnip, garlic, wild rice, bay leaves, thyme, salt, and pepper. Top with chicken breast halves. Add the chicken broth.

Place the lid on the slow cooker and cook on low heat setting for 6 to 6 1/2 hours or on high-heat setting about 3 1/2 hours. Carefully remove chicken and shred with two forks. Return to the slow cooker and stir. Remove the bay leaves. Add the parsley and season with additional salt and pepper, to taste.

Serves 8

4-5 pounds whole butternut squash (about 2 medium), halved lengthwise and seeds removed
2 tablespoons butter (1/4 stick)
1 medium Granny Smith apple
1/2 medium yellow onion
8-9 fresh sage leaves
2 1/2 cups low-sodium vegetable or chicken broth
2 1/2 cups water
1 1/2 teaspoons kosher salt, plus more as needed
1/4 teaspoon freshly ground black pepper, plus more as needed
1/3 cup half and half
Dash of cayenne pepper (optional)
1/2 cup toasted pepitas, for garnish (optional)

Heat the oven to 425°F and arrange a rack in the middle.

Line a baking sheet with aluminum foil. Place the squash halves cut-side up on the baking sheet. Lightly score the top with a knife. Melt 1 tablespoon of the butter and brush it over the tops and insides of the squash. Season generously with salt and pepper. Roast until knife tender, about 1 hour.

Meanwhile, peel, core, and cut the apple into medium dice. Cut the onion into medium dice.

Melt 1 tablespoon of butter in a large saucepan over medium heat. Add the apple, onion, and sage, season with salt and pepper, and cook, stirring occasionally, until softened, about 7 minutes. Remove from the heat and set aside.

Once the squash is ready, remove from the oven and let sit until the squash is cool enough to handle. Using a large spoon, scoop the flesh into the saucepan with the sautéed apples and onions; discard the skins.

Add the broth, water, and measured salt and pepper, stir to combine, and bring to a boil over medium-high heat. Reduce the heat to medium low and simmer, stirring occasionally and breaking up any large pieces of squash, about 15 minutes. Remove from the heat and stir in the half and half.

Using an immersion blender, blend until smooth. Taste and season with salt and pepper as needed. Add a dash of cayenne pepper if you’d like to add a little heat to the soup.

Serve garnished with the pepitas seeds.

Serves 6-8

This delicious soup is hearty and perfect for the Fall and Winter.  Easily prepared in about 30 minutes.

1 medium onion, chopped
1 tablespoon olive oil
2 (14.5 oz) cans chicken broth
1 clove garlic, minced
3 large Yukon Gold potatoes, peeled and cubed
1 (15 oz) can whole kernel corn, drained
1 cup 2% milk, divided
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon herbs de provence
cayenne pepper, to taste
1/3 cup all-purpose flour

In a large saucepan, cook onion in oil over medium heat until tender.

Add garlic, broth and potatoes; bring to a boil.  Reduce heat; cover and simmer for 10-15 minutes or until the potatoes are tender.

Stir in corn, 1/2 cup milk, salt, pepper, and cayenne pepper.

In a small bowl, whisk together flour and 1/2 cup milk until smooth.  Stir into soup; return to boil.  Cook and stir for 2-3 minutes or until thickened.

Serves 6-8

I can’t tell you how many times I’ve had a bowl of tomato soup and a grilled cheese sandwich.  It’s a perfect match!  But why not combine the two?  :-p

3 Tbsp olive oil
2 medium onions, chopped
3 cloves garlic, minced
4 cups vegetable stock
1 (28-oz) can crushed tomatoes
kosher salt and black pepper
1/2 cup orzo
1/2 cup heavy cream
fresh basil, minced (for garnish)

For the croutons:
4 slices white bread
2 Tbsp butter, softened
4 slices deli sliced yellow American cheese

In a large pot, heat the oil over medium heat. Add the onions, and cook for 15 minutes, stirring occasionally, until soft. Add the garlic and cook for another minute. Stir in the chicken stock, tomatoes, 1 tablespoon salt, and 1 teaspoon pepper. Bring the soup to a boil, then lower the heat and simmer for 15 minutes.

Meanwhile, fill a medium pot with water, add 2 teaspoons salt and bring to a boil. Add the orzo and cook for 6-7 minutes. Drain the orzo and add it to the soup pot. Stir in the cream, then raise the heat and let the soup simmer for 10 more minutes, stirring frequently.

To make the grilled cheese croutons, heat a heavy skillet over medium-high heat. Butter one side of each slice of bread.  Place the 2 slices of cheese in between the unbuttered side to assemble. Cook in skillet for a few minutes on each side until bread is golden and cheese is melted. Transfer to a cutting board and let rest for a minute or two before cutting into 1-inch cubes.

Pour the soup into serving bowls, top with grilled cheese croutons, and garnish with chopped fresh basil.

Serve immediately.

Serves 2