20 Satisfying Soups And Stews (2024)

Beans' mild flavor makes them a great backdrop for a wide range of additions. Our master recipe includes Italian, Mexican, and chunky vegetable variations, or you could just spoon up the good old-fashioned version.

PREP TIME: 20 Minutes
TOTAL TIME: 2 Hours + Soaking Time
SERVINGS: 8

1 lb dried navy beans, rinsed*
6 c reduced-sodium chicken broth
4 c water
1 med onion, finely chopped
2 ribs celery, chopped
1 carrot, finely chopped
4 cloves garlic, minced
1 bay leaf
3 Tbsp tomato paste
1½ tsp salt
½ tsp freshly ground black pepper
¼ c chopped fresh parsley + more for optional garnish

1. SOAK beans overnight in water that covers them by about 2 inches.
2. PLACE drained beans in large pot with broth, water, onion, celery, carrot, garlic, and bay leaf. Bring to a boil. Reduce heat and simmer gently, partially covered, until beans are almost tender, about 1 hour.
3. STIR tomato paste and salt into bean mixture. Return to a simmer and continue cooking, partially covered, until beans are cooked through, 30 to 45 minutes longer.
4. REMOVE and discard the bay leaf. Puree about half the bean mixture, using an immersion blender, regular blender, food processor, or potato masher. Stir pepper and parsley into soup and bring back to a simmer. Season to taste with additional salt and pepper. Sprinkle with parsley, if desired.

NUTRITION(per serving) 213 cal, 14 g pro, 39 g carb, 15 g fiber, 1 g fat, 0 g sat fat, 0 mg chol, 919 mg sodium

*The cooking time is based on navy beans. If you choose another type, the cooking time may be longer or shorter. Follow package instructions or test by breaking a bean in half. No matter the type, they're done when the chalky center disappears.

This simple soup is made with meaty but mild-flavored scallops, a high-protein source of omega-3 fats, which can help reduce your risk of heart disease by lowering triglyceride levels.

PREP TIME: 20 Minutes
COOK TIME: 30 Minutes
TOTAL TIME: 50 Minutes
SERVINGS: 4

1 Tbsp vegetable or canola oil
1 Tbsp minced garlic (3 lg cloves)
1½ c sliced button mushrooms (about 10)
1 med red bell pepper, julienned
4 c low-sodium chicken broth
1 c clam juice
½ lb sea scallops, halved
3 scallions, thinly sliced on diagonal
2 sm (2") pieces lemongrass (from bottom of stalk), smashed
1 lg carrot, grated
½ lb haddock or cod fillet, cut into 2" chunks
Freshly grated zest of 1 lime
Freshly squeezed juice of 1 lime
½ c cilantro leaves, chopped
1 tsp grated fresh ginger
1 tsp reduced-sodium soy sauce
½ tsp red-pepper flakes

1. HEAT oil in stockpot over medium heat. Add garlic and saute 1 to 2 minutes, being careful not to burn it. Add mushrooms and saute 2 minutes. Add bell pepper and saute 2 to 3 minutes longer or until softened.
2. POUR in broth and clam juice. Add scallops, scallions, lemongrass, and carrot and simmer gently 5 minutes. Add haddock, lime zest, and lime juice. Simmer 5 minutes longer.
3. STIR in cilantro, ginger, soy sauce, and red-pepper flakes to taste. Remove and discard lemongrass before serving.

NUTRITION(per serving)201.6 cal, 5.4 g fat, 1 g sat fat, 476 mg sodium, 10 g carbs, 4 g total sugars, 2 g dietary fiber, 26 g protein

Throw together this no-hassle minestrone in less than 30 minutes. The low-sodium, fiber-full, and tasty traditional Italian soup will warm you from your toes to your tummy.

PREP TIME: 20 Minutes
COOK TIME: 40 Minutes
TOTAL TIME: 1 Hour
SERVINGS: 8

2 Tbsp extra virgin olive oil
1 onion, chopped, 1 c
4 cloves garlic, minced
1½ tsp dried basil
1 sweet potato, 8 ounces, peeled and cut into ½" pieces
1 zucchini, 8 ounces, cut into ½" pieces
1 yellow squash, 8 ounces, cut into ½" pieces
1 fennel bulb, 8 ounces, cut into ½" pieces
5 c lower-sodium, fat-free chicken broth
1 can (14.5 ounces) diced tomatoes
1 bag (5 ounces) baby spinach
1 can (15 ounces) red kidney beans, rinsed and drained
¼ tsp ground black pepper
¼ c grated Parmesan cheese

1. HEAT the oil in a large saucepan over mediumhigh heat. Add the onion, garlic, and basil; cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Add the sweet potato and cook for 1 minute. Stir in the zucchini, yellow squash, and fennel and cook until just starting to soften, 2 to 3 minutes. Add the broth and tomatoes; bring to a boil, reduce the heat to medium, and simmer, uncovered, until the vegetables are crisp-tender, about 25 minutes.
2. STIR in the spinach and cook until wilted, 5 minutes. Add the beans and pepper; cook until hot, 3 minutes. Remove from the heat and stir in the cheese.

NUTRITION(per serving)176.6 cal, 4.7 g fat, 1 g sat fat, 502 mg sodium, 26.7 g carbs, 6 g total sugars, 9 g fiber, 8 g protein

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Smoky turkey bacon combines with tender cheese tortellini for a creamy and comforting take on the usual corn chowder.

PREP TIME: 10 Minutes
COOK TIME: 26 Minutes
TOTAL TIME: 36 Minutes
SERVINGS: 8

3 slices turkey bacon, coarsely chopped
1 onion, chopped
1 rib celery, chopped
1 sm red bell pepper, chopped
2 c fresh or frozen corn kernels
2 c fat-free reduced-sodium chicken broth
⅓ c unbleached or all-purpose flour
3 c 1% milk
⅓ c chopped fresh basil or 1 teaspoon dried
¼ tsp salt
8 ounces low-fat fresh or frozen cheese tortellini, cooked and drained

1. SET a Dutch oven over medium heat. Add the bacon. Cook for 1 minute, or until it releases some of its moisture. Add the onion, celery, and bell pepper. Cook for 5 minutes, or until the vegetables are soft. Add the corn and broth. Bring to a boil over high heat. Reduce the heat to medium. Simmer for 15 minutes.
2. PLACEthe flour in a medium bowl. Gradually add the milk, whisking until smooth. Pour into the Dutch oven. Stir until well-blended. Add the basil and salt. Cook, stirring occasionally, for 3 minutes, or until the soup thickens. Add the tortellini. Cook for 2 minutes, or until heated through.

NUTRITION(per serving)194 cal, 4 g fat, 1.4 g sat fat, 396 mg sodium, 31 g carbs, 7 g total sugars, 2 g fiber, 10 g protein

Simple yet sophisticated, this classic French stew combines beef, burgundy wine, onions, and mushrooms. Partner it with an arugula-walnut-orange salad and a full-flavored red wine for a delicious dinner.

PREP TIME: 25 Minutes
COOK TIME: 2 Hours 30 Minutes
TOTAL TIME: 2 Hours 55 Minutes
SERVINGS: 8

¼ c unbleached all purpose flour
¼tsp salt
¼tsp freshly ground black pepper
1½ lb beef stew meat
2 Tbsp olive oil
½ lb pearl onions
1 lb mushrooms, quartered
3 cloves garlic, minced
3 c burgundy wine
4 c beef broth
¼ c tomato paste
1 tsp cocoa
2 bay leaves
1 bunch baby carrots, halved
1 c frozen peas, thawed
¼ c chopped fresh italian parsley

1.COMBINE the flour, salt, and pepperin a resealable plastic bag. Add the beef, seal the bag, and toss to coat well.
2. HEAT 1 tablespoon of the oil in a large saucepan over medium-high heat. Add the beef in batches to prevent overcrowding, and cook, stirring frequently, for 5 minutes, or until browned. Remove to a plate and repeat with remaining beef.
3. ADD the remaining 1 tablespoon of oil to the pan. Add the onions, mushrooms, and garlic. Cook, stirring often, for 10 minutes, or until lightly browned.
4. ADD the wine, broth, tomato paste, cocoa, bay leaves, and beef. Bring to a boil. Reduce the heat to low, cover, and simmer for 1½ hours.
5. ADD the carrots and simmer, covered, for 40 minutes, or until the beef and vegetables are tender. Add the peas and cook for 5 minutes. Discard the bay leaves. Sprinkle with the parsley.

NUTRITION(per serving)295 cal, 7.8 g fat, 2 g sat fat, 366.7 mg sodium, 18 g carbs, 5 g total sugars, 3 g fiber, 24 g protein

After you taste this soup, you'll never crave canned varieties again. Fresh carrots, celery, spinach, juicy bites of turkey, and whole wheat noodles take the classic noodle soup to new heights.

PREP TIME: 15 Minutes
COOK TIME: 25 Minutes
TOTAL TIME: 40 Minutes
SERVINGS: 8

4 oz whole wheat noodles, cooked
1 Tbsp canola oil
½ c chopped onion
½c chopped carrot
½c chopped celery
1 tsp dried sage
12 oz ground turkey breast
2 cans (14½ounces each) fat-free reduced-sodium chicken broth
4 c water
1 Tbsp balsamic vinegar
½tsp salt
1 bag (6 oz) baby spinach leaves
Ground black pepper

1. COOK the noodles according to the package directions. Drain and set aside.
2. MEANWHILE, in a pot over medium heat, warm the oil. Add the onion, carrot, celery, and sage. Cook, stirring occasionally, for 5 minutes, or until the vegetables start to soften. Add the turkey. Cook, breaking up the turkey with the back of a spoon, for about 4 minutes longer, or until the turkey is no longer pink.
3. ADD the broth, water, vinegar, and salt. Simmer for about 5 minutes, or until hot. Do not boil. Stir in the spinach and reserved noodles. Remove from the heat and let rest for 5 minutes. Season with pepper to taste.

NUTRITION(per serving)135 cal, 3 g fat, 0.1 g sat fat, 447.5 mg sodium, 15 g carbs, 1.7 g total sugars, 2 g fiber, 14 g protein

Tomatoes are a top source of lycopene, a heart-protective antioxidant. Studies show that women with high levels of the antioxidant have a 34% reduced risk of cardiovascular disease.

PREP TIME: 20 Minutes
COOK TIME: 40 Minutes
TOTAL TIME: 1 Hour
SERVINGS: 6

1 c chopped carrots
1 c chopped celery
¾ c chopped red bell pepper
2¼ c water, divided
1 Tbsp olive oil
1 c chopped onion
¼ tsp salt
1 can (28 ounces) no-salt-added diced tomatoes
1 can (15 ounces) no-salt-added black beans, rinsed and drained
½ c cilantro, chopped
2 Tbsp chipotle pepper sauce
1 lime, juiced
3 corn tortillas (6" diameter), sliced into ¼" strips
Reduced-fat sour cream (optional)

1. PLACE the carrots, celery, and bell pepper in a small microwave-safe bowl. Add ¼ cup water, cover the bowl loosely with plastic wrap, and microwave on high for 5 minutes or until the vegetables are just tender.
2. HEAT the oil in a large saucepan over medium heat. Add the onion and saute until translucent, about 5 minutes. Add the steamed vegetables and salt. Saute for 5 minutes or until the vegetables are slightly caramelized.
3. ADD the tomatoes (with juice) and 2 cups water. Add the beans, cilantro, and chipotle sauce and stir to blend. Bring to a simmer. Reduce the heat to low and cook for 25 to 30 minutes. Add the lime juice. Ladle into 6 bowls and top with tortilla strips and a dollop of sour cream.

NUTRITION(per serving)154.4 cal, 3 g fat, 0.6 g sat fat, 193 mg sodium, 25 g carbs, 7 g total sugars, 6.4 g fiber, 6 g protein

Load up on heart-healthy omega-3s with a helping of this soup. Juicy shrimp, fresh crabmeat, and plum tomatoes make this a low-calorie, high-fiber dish. Serve with a toasted slice of whole grain bread for a tummy-pleasing meal.

PREP TIME: 20 Minutes
COOK TIME: 45 Minutes
TOTAL TIME: 1 Hour 5 Minutes
SERVINGS: 6

2 Tbsp olive oil
1½ c chopped onions
1 Tbsp minced garlic
1 can (28 ounces) plum tomatoes with basil (with juice)
2½ c water
1 c reduced-sodium vegetable juice
¼ c no-salt-added tomato paste
1 tsp dried oregano
8 oz dungeness or blue crabmeat
9 oz med shrimp, peeled and deveined
8 oz chopped clams (with juice)
1 Tbsp chopped parsley

1.HEATthe oil over medium heat in a Dutch oven. Add the onions and garlic. Cook, stirring frequently, until the onions soften, about 5 minutes. Add the tomatoes (with juice), breaking up the tomatoes with the back of a spoon.
2. ADD the water, vegetable juice, tomato paste, and oregano. Stir to mix. Bring to a boil, then reduce the heat to low. Cover and cook for 30 minutes.
3. MEANWHILE, pick over the crabmeat, and discard any bits of shell. Place the crabmeat in a fine strainer. Rinse with cold water and drain.
4. ADD the crabmeat, shrimp, and clams to the pot. Increase the heat to medium-high. As soon as the stew returns to a boil, remove it from the heat. Set aside, covered, until the shrimp are opaque in the center, about 5 minutes. Test by cutting a shrimp in half.
5. SPRINKLE with the parsley.

NUTRITION(per serving)219 cal, 6 g fat, 1 g sat fat, 638 mg sodium, 17.6 g carbs, 11 g total sugars, 3.5 g fiber, 21.5 g protein

Rosemary and lamb always make a tasty pair. Here, the delightful duo appears with stewed tomatoes and long-grain basmati rice for a warm and filling stew.

PREP TIME: 15 Minutes
COOK TIME: 30 Minutes
TOTAL TIME: 45 Minutes
SERVINGS: 4

1 c basmati or long-grain rice
1 Tbsp olive oil
1 lb cubed lamb
2 cans (14 ounces each) stewed tomatoes, cut into pieces
¼ c dry red wine
4 cloves garlic, minced
2 tsp dried chives
1 tsp dried rosemary, crushed
1 tsp dried italian seasoning
½ tsp hot-pepper sauce

1. PREPAREthe rice according to package directions.
2. HEAT the oil in a large saucepan over mediumhigh heat. Add the lamb and cook, stirring occasionally, for 5 minutes, or until browned.
3. ADD the tomatoes (with juice), wine, garlic, chives, rosemary, and Italian seasoning. Bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes, or until the lamb is tender. Add the hot-pepper sauce. Serve over the rice.

NUTRITION(per serving)375 cal, 11.3 g fat, 3 g sat fat, 392 mg sodium, 40.6 g carbs, 6 g total sugars, 4 g fiber, 28 g protein

Carrots, celery, and mushrooms combine with this hearty grain for a delicious soup. If you're cholesterol-conscious, barley is for you. A USDA study showed that total cholesterol levels dropped 9% for people getting 3 g of soluble fiber from barley—about the amount in ½ cup cooked.

PREP TIME: 7 Minutes
COOK TIME: 5 Minutes
TOTAL TIME: 12 Minutes
SERVINGS: 3

2 c plain rice milk
2 Tbsp barley flour
1 c cooked barley
1 4-oz can mushrooms, including liquid
¼ tsp garlic powder
¼ tsp salt
Pinch each: dried marjoram, sage, thyme, dill weed

1. PLACE rice milk and barley flour in a blender. Blend on high speed for a few seconds. Add cooked barley and blend on high for about 10 seconds, or until barley is chopped coarse.
2. ADDmushrooms with their liquid. Blend just enough to coarse-chop mushrooms.
3. TRANSFERthe blended mixture to a medium-size saucepan and add all theremaining ingredients. Cook over medium heat-stirring often-for about 5 minutes, or until the soup is hot and somewhat thickened.

NUTRITION(per serving)76 cal, 1 g fat, 0.1 g sat fat, 138 mg sodium, 15 g carbs, 0.4 g total sugars, 2 g fiber, 2.4 g protein

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Curry powder and hints of fresh ginger pair perfectly with tender bits of whitefish in this exotic soup. High in fiber and low in cholesterol, it's the perfect lunch or dinner for those following a heart-healthy diet.

PREP TIME: 10 Minutes
COOK TIME: 40 Minutes
TOTAL TIME: 50 Minutes
SERVINGS: 8

2 Tbsp olive oil
1 lg onion, chopped
2 ribs celery, sliced
4 carrots, sliced
2 cloves garlic, minced
1 inch-long piece of fresh ginger, peeled and finely chopped
1 tsp curry powder
4 c (14½ ounces each) low-sodium vegetable broth
2 c finely chopped potatoes
2 c diced salt-free tomatoes
1 lb firm-fleshed whitefish fillets, such as cod or haddock
1 c fresh or frozen peas
1 c coarsely chopped flat-leaf parsley
Salt
Ground black pepper

1. WARM the oil in a large pot over medium heat. When hot, add the onion, celery, and carrots and cook for about 5 minutes, or until the vegetables start to soften. Add the garlic, ginger, and curry powder, stir, and cook for 2 to 3 minutes.
2. ADD the broth, potatoes, and tomatoes (with juice), cover, and bring to a boil. Reduce heat and simmer for about 15 minutes, or until the potatoes are tender. Add the fish and continue to simmer, uncovered, for about 12 minutes, or until the fish is cooked through. If you're using fresh peas, add them when you add the fish. If you're using frozen peas, add them about 2 minutes before the fish is done.
3. STIR in the parsley and season to taste with salt and pepper

NUTRITION(per serving)137.5 cal, 4 g fat, 0.6 g sat fat, 180 mg sodium, 13 g carbs, 5.5 g total sugars, 4 g fiber, 12.5 g protein

Not in the mood for a piping-hot bowl of soup? Try this cold, tomato-based raw vegetable soup. The traditional Spanish dish is packed with heart-healthy nutrients from fresh tomatoes, cucumbers, and peppers.

PREP TIME: 15 Minutes
TOTAL TIME: 2 Hours 15 Minutes
SERVINGS: 6

5 lg tomatoes, peeled and chopped
1½ c chopped, peeled hothouse cucumber
1 lg red bell pepper, chopped
2 ribs celery, chopped
1 sm white onion, chopped
2 cloves garlic, minced
¾ c reduced-sodium tomato juice
1 c reduced-sodium, fat-free beef broth
¼ c chopped fresh parsley, plus sprigs for garnish
1 Tbsp balsamic vinegar (optional)
2 dashes tabasco sauce
Salt
Ground black pepper

1. RESERVE some chopped tomato and cucumber for garnish. In a food processor, in batches, pulse the remaining tomatoes and cucumber with the bell pepper, celery, onion, and garlic to a chunky puree. Add tomato juice as needed to thin the mixture.
2. TRANSFER to a large bowl or container, and stir in any remaining tomato juice, the broth, parsley, vinegar (if using), and Tabasco. Season to taste with salt and pepper. Cover and refrigerate at least 2 hours, or until ready to serve.
3. LADLE into bowls and top with the reserved chopped tomato and cucumber and a sprig of parsley.

NUTRITION(per serving)60 cal, 0.5 g fat, 0.1 g sat fat, 148 mg sodium, 12 g carbs, 8 g total sugars, 3.4 g fiber, 3 g protein

This vegetarian soup gets its zest from smoky sweet Hungarian paprika. Meat lovers can ramp up the protein by adding slices of cooked lean turkey kielbasa. Potatoes are low in calories and a good source of potassium, a nutrient that researchers say is key for normal heart function.

PREP TIME: 15 Minutes
COOK TIME: 4 Hours 25 Minutes
TOTAL TIME: 4 Hours 40 Minutes
SERVINGS: 4

2 lb russet potatoes, peeled and cut into 3" cubes
4 c low-sodium chicken or vegetable broth
1 Tbsp smoky paprika
1 tsp hot paprika
1 tsp celery seeds
½ tsp salt
1 Tbsp olive oil
1 white onion, finely chopped
2 Tbsp finely chopped fresh dill
⅛ tsp ground nutmeg
1 c fat-free milk

1. PLACE potatoes, broth, paprikas, celery seeds, and salt in 4-quart or larger slow cooker. Stir to combine.
2. HEAToil in medium skillet over medium-high heat. Add onion and saute until translucent, about 5 minutes. Transfer to cooker.
3. COVER. Cook on low 4 to 6 hours, or until potatoes are tender. Stir to break up potatoes into broth for a slightly chunky consistency.
4. ADD dill, nutmeg, and freshly ground black pepper to taste. Stir in milk. Cover. Cook 20 to 30 more minutes, or until heated through.

NUTRITION(per serving)272 cal, 4 g fat, 0.6 g sat fat, 470 mg sodium, 52.4 g carbs, 7 g total sugars, 5.6 g fiber, 6.4 g protein

Capture the flavors of stir-fry in this splendid soup. Pork, mushrooms, water chestnuts, and Chinese noodles mingle in a delicate broth spiked with ginger and Thai seasoning. Although it's low in calories and cholesterol, the protein-rich pork makes it a filing dinner.

PREP TIME: 25 Minutes
COOK TIME: 45 Minutes
TOTAL TIME: 1 Hour 10 Minutes
SERVINGS: 4

2 Tbsp peanut oil
1 pork tenderloin (about ¾ pound), cut into thin strips
4 scallions, thinly sliced
2 cloves garlic, minced
2 tsp grated fresh ginger
8 oz mushrooms, thinly sliced
3 c chicken broth
2 c water
1 can (8 ounces) sliced water chestnuts, drained
2 Tbsp low-sodium soy sauce
¼ tsp thai seasoning
4 oz chinese wheat noodles
8 oz spinach, stems removed and coarsely chopped
1 carrot, shredded

1. HEAT the oil in a large saucepan over medium-high heat. Add the pork, scallions, garlic, ginger, and mushrooms. Cook, stirring occasionally, for 10 minutes, or until the pork and mushrooms are lightly browned.
2. ADD the broth, water, water chestnuts, soy sauce, and Thai seasoning. Bring to a boil. Reduce the heat to low, cover, and simmer for 30 minutes, or until the pork is tender.
3. STIR in the noodles. Cook for 3 minutes or until almost tender. Stir in the spinach and carrot. Cook 2 minutes longer or until the spinach is wilted.

NUTRITION(per serving)389 cal, 12 g fat, 2.6 g sat fat, 440.6 mg sodium, 45 g carbs, 6.3 g total sugars, 8 g fiber, 31 g protein

When only a hearty, homestyle soup will do, this one fits the bill. Savory herbs and sweet potatoes make it deliciously different, and peas provide a bright splash of color. Follow our easy-to-freeze instructions so you can simply thaw and serve this heart-healthy meal.

PREP TIME: 20 Minutes
COOK TIME: 25 Minutes
TOTAL TIME: 45 Minutes
SERVINGS: 4

4 c chicken broth
1 lb boneless, skinless turkey breast, cut into ¾" pieces
1 onion, finely chopped
1 sweet potato, peeled and cubed
1 tsp dried savory
¼ tsp salt
1 c fresh or frozen and thawed peas
½ tsp freshly ground black pepper
¼ lb escarole, stems removed (about 2 c packed)

1.COMBINE the broth, turkey, onion, sweet potato, savory, and salt in a large saucepan. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 20 minutes, stirring occasionally.
2. ADD the peas and pepper. Simmer for 4 minutes. Stir in the escarole. Cook for 1 minute, or until the escarole is wilted.

NUTRITION(per serving)238 cal, 2.5 g fat, 0.7 g sat fat, 331 mg sodium, 18.4 g carbs, 5.7 g total sugars, 4 g fiber, 36 g protein

Yellow split peas are a sunny addition to the traditional green recipe. Simply blend the peas with chopped cauliflower, fat-free yogurt, chicken broth, and spices for a rich and creamy soup. You won't believe it's low fat!

PREP TIME: 12 Minutes
COOK TIME: 50 Minutes
TOTAL TIME: 1 Hour 2 Minutes
SERVINGS: 10

2 Tbsp olive oil
8 oz cauliflower florets, coarsely chopped (3 cups)
½ c chopped onion
½ c chopped celery
¼ c chopped carrot
1½ tsp ground cumin
2 tsp minced garlic
2 bay leaves
Pinch + ⅛ teaspoon salt
1 lb yellow split peas
8 c chicken broth or vegetable broth
Ground black pepper
10 Tbsp fat-free plain yogurt
Paprika (optional)

1. HEAT the oil in a large pot set over high heat. Add the cauliflower, onion, celery, carrot, cumin, garlic, bay leaves, and a pinch of salt. Stir. Cover and cook over medium-high heat, stirring occasionally, for 5 minutes, or until golden. Add the split peas. Stir for 2 minutes to coat with the seasonings. Add the broth and ⅛ teaspoon salt. Bring almost to a boil.
2. REDUCE the heat so the mixture simmers. Cook for 35 to 40 minutes, or until the peas are very tender. Remove and discard the bay leaves. Ladle 3 cups of the soup into the bowl of a food processor fitted with a metal blade or into a blender. Process the mixture until smooth. Return to the pot. Season with pepper to taste. Stir to combine. Garnish each bowlful with 1 tablespoon yogurt and a dusting of paprika, if desired.

NUTRITION(per serving)230 cal, 3 g fat, 1 g sat fat, 179 mg sodium, 35 g carbs, 4.3 g total sugars, 1 g fiber, 16.6 g protein

Creamy and comforting, this spud soup will warm your soul, please your palate, and still keep your heart healthy. Serve with a crisp salad for a simple, satisfying supper in less than 30 minutes.

PREP TIME: 15 Minutes
COOK TIME: 31 Minutes
TOTAL TIME: 46 Minutes
SERVINGS: 6

1 Tbsp olive oil
2 onions, chopped
2 Tbsp unbleached all-purpose flour
3 c chicken broth
2 c water
4 lg potatoes, peeled and cubed
1 tsp dried marjoram
1 tsp mustard powder
¼ tsp curry powder
¼ tsp celery seeds
¼ tsp freshly ground black pepper
1⅔ c milk
½ lb fully cooked lean ham, cut into ¾" pieces
6 scallions, sliced

1. HEAT the oil in a large saucepan. Add the onions and cook, stirring occasionally, for 5 minutes, or until translucent. Stir in the flour and cook for 1 minute. Gradually stir in the broth until well blended.
2. ADD the water, potatoes, marjoram, mustard, curry, celery seeds, and pepper. Bring to a boil. Reduce the heat to low, cover, and simmer for 20 minutes, or until the potatoes are tender. Working in batches, transfer the vegetables to a blender or food processor and process until pureed. Return to the saucepan.
3. STIR in the milk, ham, and scallions. Gently simmer, stirring occasionally, for 5 minutes.

NUTRITION(per serving)173 cal, 5 g fat, 1 g sat fat, 419 mg sodium, 19 g carbs, 7 g total sugars, 4 g fiber, 14.6 g protein

Peppers, corn, and other favorite vegetables create a riot of color in this Tex-Mex-seasoned stew. Shrimp gets high marks for vitamin B12, which may lower levels of hom*ocysteine, a marker of heart disease risk.

PREP TIME: 15 Minutes
COOK TIME: 27 Minutes
TOTAL TIME: 42 Minutes
SERVINGS: 8

1 potato, peeled and cubed
2 c chicken broth
1 Tbsp olive oil
2 scallions, thinly sliced
1 sm red bell pepper, chopped
1 sm green bell pepper, chopped
2 c frozen corn, thawed
1 tsp cumin seeds
¼ tsp salt
2 c milk
¾ lb small shrimp, peeled and deveined
Dash of ground red pepper
¼ c chopped fresh cilantro leaves

1. COOK the potato in water in a medium covered saucepan for 15 minutes, or until tender. Drain. Add 1 cup of the broth. Mash with a fork, potato masher, or hand-held immersion blender until free of lumps.
2. HEAT the oil in a large saucepan over medium-high heat. Add the scallions and bell peppers. Cook, stirring frequently, for 5 minutes, or until the vegetables are soft.
3. ADD corn, cumin seeds, salt, potato mixture, and remaining 1 cup broth. Bring to a boil. Reduce the heat to low, cover, and simmer for 5 minutes. Add the milk and return to a simmer. Add the shrimp and simmer, stirring occasionally, for 1 to 2 minutes, or until opaque. Stir in the ground red pepper and cilantro.

NUTRITION(per serving)140 cal, 3.5 g fat, 1 g sat fat, 264 mg sodium, 15 g carbs, 5.7 g total sugars, 2.4 g fiber, 13 g protein

A colorful stew like this makes use of what's in your fridge and pantry to help you meet your daily quota for heart health. Consuming at least five servings of fruits and vegetables a day may decrease your chances of having a heart attack or stroke.

PREP TIME: 20 Minutes
COOK TIME: 1 Hour 10 Minutes
TOTAL TIME: 1 Hour 30 Minutes
SERVINGS: 6

2 carrots, chopped (about 1 c)
1 rib celery, chopped (about ½ c)
2 Tbsp olive oil
1 med onion, chopped (about 1 c)
4 lg cloves garlic, minced
1 lg bay leaf (or 2 sm)
8 c low-sodium chicken broth
3 c shredded roasted skinless chicken breast (1 lb)
3 plum tomatoes, diced
½ c grated zucchini (about 1 med)
1 can (15 oz) no-salt-added cannellini beans, rinsed and drained
1 can (14 oz) artichoke hearts in water, drained, rinsed, and roughly chopped
1 Tbsp chopped fresh oregano or ½ Tbsp dried
1 Tbsp finely chopped fresh sage or ½ Tbsp dried
1 Tbsp fresh thyme or ½ Tbsp dried
12 thin slices Parmesan cheese, cut with vegetable peeler (optional)

1. PLACEcarrots and celery in small microwaveable bowl. Add ¼ cup water and cover top of bowl loosely with plastic wrap. Microwave on high 5 minutes or until vegetables are almost tender.
2. HEAT oil in stockpot over medium heat. Add onion and saute 5 to 7 minutes. Add garlic and saute another 1 to 2 minutes. Add steamed vegetables and bay leaf. Saute 4 to 5 minutes longer.
3. POUR in broth. Add chicken, tomatoes, zucchini, beans, and artichoke hearts. Simmer 30 minutes. Remove and discard bay leaf. Add oregano, sage, and thyme and simmer an additional 5 minutes. Top each bowl with 2 slices of cheese, if desired.

NUTRITION(per serving)373.4 cal, 13 g fat, 5.5 g sat fat, 1194 mg sodium, 26 g carbs, 5 g total sugars, 7 g fiber, 37.6 g protein

By replacing the bacon and heavy cream with lean ham and low-fat milk, we've made a slimmed-down version of this classic American soup.

PREP TIME: 10 Minutes
COOK TIME: 30 Minutes
TOTAL TIME: 40 Minutes
SERVINGS: 4

1⅓ c water
2 dozen littleneck clams, scrubbed
2 med potatoes, peeled and diced
1 lg onion, chopped
2 lg stalks celery, chopped
2 carrots, halved lengthwise and thinly sliced
3 Tbsp minced fully cooked lean ham
1 sm clove garlic, minced
1½ tsp canola oil
1½ c bottled clam juice
½ tsp dried thyme
1⅓ c 1% low-fat milk
½ tsp ground red pepper
¼ c chopped fresh parsley
1 sm scallion, thinly sliced

Alternate
The fresh clams can be replaced with 2 cans (6½ ounces each) chopped clams. Drain the clam juice from the clams and set the clams and juice aside. Reduce the amount of bottled clam juice to 1 cup. Add the reserved clam juice and bottled clam juice to the saucepan with the thyme. After pureeing the mixture, stir in the reserved clams and heat through.

1.BRING bring the water to a boilin a Dutch oven or large saucepan over high heat.Add the clams. Reduce the heat to medium-low. Cover and simmer for 5 minutes, or until the clams open. Use a slotted spoon to remove the clams; discard any that did not open. Strain the liquid through a fine-mesh strainer and set aside. Remove the clams from their shells, mince and set aside.
2.COMBINE the potatoes, onions, celery, carrots, ham, garlic, and oilin the same saucepan. Cook and stir over medium heat for 5 minutes.
3. STIRin the reserved clam liquid, clam juice and thyme. Bring to a boil. Reduce the heat to low, cover and gently simmer for 10 minutes, or until the potatoes are tender.
4. PUREE the mixture in a food processor or blender. Return to the pan. Stir in the milk. Bring to a simmer but do not boil. Stir in the pepper and the reserved clams.
5. SPRINKLE with the parsley and scallions.

NUTRITION(per serving)309 cal, 4.4 g fat, 1 g sat fat, 429 mg sodium, 45 g carbs, 5 g total sugar, 5 g fiber, 22.5 g protein

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