Beet Soup - Borscht!

Is it really borsht? You can tell me, but it's an absolutely delicious beet soup that can be served warm or cold and is beloved by not just myself and my husband but our seven year old daughter. (Okay, my four and a half year old son is less interested but to be fair, he's interested in little that isn't chicken nuggets. Or ketchup. He REALLY loves ketchup.)

You'll notice that the soup pictured here is a pale red. I've made it a couple times now and it's interesting how much the flavor (and color) varies with beets chosen. The first time I made it, I used all red beets. It was, unsurprisingly, a deep rich red color and it was a very savory soup. This time I used one red beet, one golden beet, and two chioggia beets, which are the sweetest kind and an absolutely gorgeous red and white swirled pattern. This soup came out quite sweet. I enjoyed both but your preference will definitely depend on your sweet/savory preferences.

Time: 50 min

Broccoli-Cheddar Cauli Soup

Cauliflower puree (or CauliCreme at Wegmans) is one of my favorite products. It's 100% cauliflower yet makes a fantastic, rich, creamy base for sauces or soups. Want to make an "alfredo" sauce? Use this. Want to make a creamy pesto sauce? Use this. Want to make any of a variety of rich, velvety, chowder-like or bisque-like soups? Use this! Yet...without the guilt while also sneaking some delicious vegetables into your diet. I've used it for mushroom soup, corn soup, crab chowder, and more. Get creative and share your best ideas in the comments. (And, of course, check back as I try to post a few more ideas and recipes.)

This recipe does use some cheese, but the soups are equally delicious without it. When I've done seafood chowders or mushroom soup, it's fully vegan. The basic idea also always remains the same... saute some aromatics for a base, add some veggies, and then add the cauliflower puree and broth in varying quantities depending on your goal texture. I have typically been doing around two cups of my homemade salt-free vegetable broth (if you aren't using vegetable scraps, or frankly chicken bones or shrimp shells, to make broth, you are definitely missing out) to one back of Wegman's Caulicreme and that creates a bisque-like texture. Obviously, this allows for customization. So what are you waiting for? Whip up some soup and add a (whole grain) bread or salad for a delicious and healthy winter meal!

Time: 20 min

Tilapia Po'Boy and Cold Blueberry Soup

It has been a while! Turns out that two young children, a full time job, an adjunct faculty position, volunteer commitments, and a global pandemic do not leave a lot of time for other activities. Yet, I am cooking more than ever these days and am constantly experimenting and looking for new recipes and options. I continue to focus on speed yet health and whole foods, quite a difference from my pre-children days whenever everything was made from scratch, but I also look for constant variety.

In this case, I had been craving my favorite shrimp po'boy sandwich from Woodruffs in Philadelphia... but living in a suburb, I don't get there too often, and especially not now when we go absolutely nowhere. I also recognize that while amazingly delicious, it likely isn't the healthiest option out there. So my solution? A healthy po'boy that hits the same notes but with little guilt. I chose to pair it with a chilled blueberry soup since for some reason I put that in the same 'southern' category, but really, what doesn't go with a delicious po'boy?!? So let's get to it!

Total Time: 4.5 hours (nearly all chilling time for the soup)

Chilled Fresh Corn Soup with Cajun Shrimp

What do you do when a thick, hot soup was planned and the day ends up being 100 F? Chill it, of course! Chilled soups hardly have to be the domain of tomatoes and gazpacho - there are plentiful delicious options that will hit your soup craving while keeping the weather cool. The only downside is that since this is already a slow cooker recipe you're talking about planning a day in advance. You'd need to put the ingredients in the slow cooker in the morning and then chill overnight... not always easy with long work days and children at home. However, the good news, is that it requires very little effort time. The ingredients go in with almost no prep and so the cooking and chilling takes very little additional "hands-on" time.

That being said, this soup is meant to be warm so you can certainly go that route if you want dinner tonight - or if you're simply making this in cooler weather than when I made it. Keep in mind the cajun shrimp will be the tiniest bit spicy. This pairs wonderfully with chilled corn soup but if you're not a fan of spice perhaps keep a lighter hand or try another favorite seasoning if you're going the warm route.

Time: 30 min "hands-on" -- 8.25 hrs total for warm soup -- add overnight if chilling!

Green Gazpacho with Fresh Corn Salsa

Not a fan of gazpacho? Don't despair - this is not your typical gazpacho. First, it's green! Second, while it does contain some (green) tomato, it's NOT a tomato soup. You'll also find a plethora of other greens in here - cucumber, honeydew melon, basil, avocado, and celery - plus some non-green interesting additions, like almonds and corn. Personally, I'm a fan of traditional gazpacho as well, but regardless, on a hot summer day like we've been having, what's not to love about a healthy, cold, refreshing soup?

This recipe comes from one over at Cooking Light and is specifically developed around eating more raw food. While the magazine is quite pragmatic (which is one of the reasons I love it) and hardly advocates raw eating as a primary diet, they do recognize that cooking often destroys some of the best nutrients in many foods (though not all - some, like sweet potatoes, have more accessible nutrients after being cooked) and so want to make some raw foods available as part of a regular, healthy diet. I see it as a bonus for another reason - the cooking time is short! All you have to do here is chop and blend, so get going while ingredients are fresh and the weather warm.

Time: 20 min (plus chilling time)

Creamy Cauliflower-Shiitake Bisque

Make this right away! Even if cauliflower isn't your favorite veggie (though it IS delicious!) you'll find this soup enticing. It's super thick and creamy, just like a sinfully-delicious bisque, but is quite healthy. Forget the fat, cholesterol, and salt in a prepared bisque. You can gulp this down guilt-free and won't realize you're consuming nearly all veggie.

If you're looking for a dairy-free version you could leave out the fat free half and half. The texture will be a little thicker, but it'll still be delicious. However, with the invention of fat free cream (amazing!) I prefer to use it whenever possible for it's creamy property and spoon-coating wonder - just like that bisque you eyed at the restaurant last week.

Difficulty: medium-easy
Time: 35 min

Chilled Spinach and Pea Soup with Thai-flavored Shrimp Cakes and Toasted Pine Nut Red Quinoa

Delicious! This gourmet meal did take a little bit of time to prepare, but when my husband and I sat down to enjoy it we discovered that it was well worth the effort. The flavors paired well together yet each dish also stood out on its own. The true star was the spinach and pea soup. We weren’t quite sure how it would turn out, but it was divine and had us eagerly going back for seconds.

Each individual piece could also be made quite easily without the others. This means that if you’re running short on time you can always simplify this overall dinner. Perhaps make the soup but go simple on the rest. Or whip up the shrimp cakes but serve with a salad to move quickly. No matter which route you go you will surely not be disappointed.

Difficulty: medium-easy
Time: 1 hr 30 min

Salmon with Peach and Tomato Salsa with Blueberry-Grape Gazpacho

Summer is officially here! The two weeks or so of great weather has shifted away as intense heat and humidity have settled in. I can’t say I’m excited about the rising temperature, but I am quite excited about whipping up delicious summer food. Hit up your local farmer’s market, pick up the fresh, local produce, and enjoy these amazing recipes!

In the true vein of summer meals, these recipes not only feature delicious, fresh fruit but also focus on cooler ingredients. The blueberry and grape gazpacho is chilled, as gazpacho always is, but quite sweet. I loved it but you may want to cut back on the honey and dial up the lemon if you do not have a sweet tooth! The salmon, meanwhile, pairs perfectly-grilled fillets with a cold, luscious salsa that will leave you heading back for seconds. And thirds.

Difficulty: easy
Time: 3.5 hrs (mostly chilling time)

Tomato Soup

What could possibly be better than fresh, creamy tomato soup made in a flash? This dish comes together in a snap, making it a quick weeknight addition to dinner or even a speedy lunch at home. It's simple enough to appeal to picky palettes but also packs a wallop of flavor which makes it far more interesting than your standard tomato soup. And, of course, by making it homemade you get to leave out the massive amounts of salt you'll normally (sadly) find in soups.

I made this with tuna melts, a bit of a twist on the classic grilled cheese and tomato soup, but it would definitely stand up to fancy or simple versions of that classic American favorite. Since it's freshly made you could also easily serve it with nearly any summertime favorites!

Time: 35 minutes
Difficulty: easy

Roasted Cauliflower Bisque

Yum! This soup is thick and creamy with the comforting yet enticing flavors of roasted cauliflower. The roasting process brings out a deeper flavor with hints of sweetness that perfectly lightens while making the normally quiet flavors of cauliflower more complex. It's a warming soup that will keep you happy as these spring evenings remain cool outside.

I paired the soup with cous cous and some freshly grilled salmon, but it is versatile enough to go with a wide variety of meals. In fact, you could even make it as stand alone vegetarian dinner, perhaps paired with some nice, fresh, crusty bread for dipping. It'll also make wonderful leftovers for lunch all week, easily re-heated at work, so make extra.

Time: 1 hr 25 min
Difficulty: medium-easy

Mushroom and Fontina Bread Pudding with Squash and Pear Bisque

I really need to get better about posting, even if a graduate school schedule has hijacked normality. However, hopefully the amazing recipes below make up for my delinquency. As the cold weather persists, make these dishes for some delicious, home baked warmth that will fill your house with tantalizing smells and warm you inside and out.

I prepared some healthy twists on classic comfort food below. First, there is a savory bread pudding complete with rich cheese and filling bread. However, with mushrooms for some umami flavor, whole wheat bread for fiber, and a lightened load of calories with skim milk and no-sodium-added vegetable broth, you'll be going back for seconds without feeling guilty. Along with the bread pudding comes a creamy pear bisque that you can enjoy without any worries that it's filled with heavy cream and salt. Scoop it up eagerly and your arteries will thank you.

Difficulty: medium
Time: 2 hrs 15 min

Fresh Tomato Soup with Gouda Toast

Although I can no longer deny that we've officially entered winter, heirloom tomatoes continue to appear at my farmer's market. They're juicy and delicious, perfect to eat fresh or to prepare into sauce. In this recipe I make use of these delights to make a fresh, tomato soup. While I've always been a fan of tomato soup, this recipe will even convert people who insist it's not for them. This is not the thick, creamy version you'll find at your local sandwich shop, but an intensely flavorful and light version that uses the freshest of ingredients.

I used gouda on my toast, but you can easily substitute another favorite cheese. Asiago or manchego would work wonderfully hear, as would many others. Just use what's in your fridge or go pick out your favorite cheese for this recipe. I served this soup alongside some pre-marinated miso salmon from Whole Foods. The flavors worked well together, but after tasting the soup I'd actually recommend it with something firmer, like swordfish, to truly achieve the best pairing.

Nutrition and recipe below the jump!

Difficulty: medium-easy
Time: 1 hr 10 min
Cost: $18.34

Fresh Melon Gazpacho

As Labor Day swings by, it's time to fill up on summer favorites before the leaves begin to turn. I took advantage of that idea here, as well as some beautiful, fresh melon from my local farmer's market, to make a tasty melon gazpacho. It's light and refreshing with a cooling aftertaste that perfectly fits the season.

I served this soup with some homemade fish tacos, but it is versatile enough to really go with anything. It could complement fish, meat, or a vegetarian entree. You could also serve it with salad for a tasty and refreshing lunch. Let me know in the comments what combination you think works best!

Difficulty: easy
Time: 15 min prep, 1-2 hrs chill time
Cost: $29.50

Nutrition and recipe after the jump!

Avocado Soup with Chipotle Shrimp

Never had avocado soup before? Well, to be honest, neither had I. I'm a huge fan of this fatty fruit, but I wasn't entirely sure how it would taste in a soup, or, perhaps more importantly, how this could possibly turn into an even half-healthy option. The trick, however, is to not picture a thick soup of smoothie consistency. Instead, the avocado is lightened considerably by vegetable broth, allowing volume without calories and giving a more typically expected consistency. It's still delicious, and the heat of the chipotle shrimp pairs perfectly with the cool, chilled soup.

To go along with the soup, I whipped up some tofu pad thai. It remains a favorite of mine at Thai restaurants, and is surprisingly easy to duplicate at home. Check out my past post on the recipe and you'll see how quickly it comes together. It's also far less salty (and possibly oily) than the version you'd get at your favorite local Thai restaurant.

Difficulty: medium
Time: 15 min hands on time (2-3 hrs with chilling time)
Cost: $15.28

Shrimp Summer Salad with a Potato-Leek-Garlic Soup

Summer! Farmer's markets are back, and I for one am super excited about this new development. With a local market literally outside of my front door, how can I not be?? I get fresh, local, organic produce every week - and more. Not only does my market feature fruits and vegetables but i can also buy cheese, meats (if I wanted to eat them) and eggs there. If you live anywhere close to your own farmer's market I suggest you start getting out there on a regular basis. It's good for the environment, often cheaper than going to a store, and delicious. There is nothing to beat the taste of freshly picked fruits and vegetables, or homemade cheeses.

To celebrate the summer, I prepared a delicious salad as my entree for this meal. I whipped up some delicious shrimp, seasoned with the always versatile paprika, and then tossed the protein with fresh greens, avocado, tomatoes, and corn. A light, healthy dressing finished it of for a delicious meal that would be perfect on a roof deck or back patio with a crisp white wine.

Then, as a bonus, I served it with homemade soup. Due to mounds of leftover kugel, I've been using potatoes in interesting ways since my seder. Here, I re-purpose the grated potatoes of the kugel to prepare a potato-garlic-leek soup that is delicious and even rather simple to make.

Difficulty: medium-easy
Time: 1 hr 20 min
Cost: $25.36

Salmon and Vegetables en Papillote with French Onion-Apple Soup

Brace yourselves for two exciting pieces of information... Are you ready? First, starting today, Cooking in the Capitol will be debuting a new feature... :::drum roll::: .... nutrition! That's right- from here forward reach recipe I post will include detailed nutrition information, giving you serving size, calories, fat, cholesterol, and important vitamin information. As you know, nearly all of my meals strive to be healthy but this way you know exactly what you're getting and how successful I am in staying nutritious. Please let me know in the comments what you think of this new addition. If it's helpful, I'll try to go back and start adding it to old entries. Would you like that? I'm also just debuting a few categories today, but also tell me what you'd like to see in the comments and I'll add those categories in the future!

Second, this post also features a HEALTHY and VEGETARIAN version of french onion soup! I'm a huge fan of this dish. I mean, how can you not love richly caramelized onions, melted cheese, and toasted bread? But at restaurants usually this dish is served in beef broth and it's stuffed chock-full with calories, cholesterol, and fat - not to mention sodium. Unfortunately some sodium still gets through, even with my no-MSG added broth, but I trim on all sides to make this dish absolutely delicious yet far healthier. And, it even has an apple in it! The apple provides just an extra tinge of flavor and sweetness that cuts the soup nicely; you enjoy its addition while barely noticing it's there.

Difficulty: medium
Time: 2 hr 20 min (mostly cooking time)
Cost: $15.90

Tuna w/Avocado Aioli and a Parsnip-Apple Soup

That's right - a parsnip and apple soup. Perhaps not the combination that you usually put together, but it worked wonderfully. The slight sweetness of the two paired well, with a light crispness added by the apple and a bit of natural (healthy) creaminess brought into the mix by the parsnip. It provides an incredibly different sensation that is light and delicious. Make it when you're looking for a thick, delicious soup that hits the spot while providing a bit of flare.

To go with the soup, I sauteed some fresh tuna in a grill pan, flavored with some fresh black pepper, and served it with an avocado aioli. It paired perfectly and provided a delicious dinner. Finally, I whipped up some homemade beer bread, sliced thick and warm with raspberry jam. Delicious!

Difficulty: easy
Time: 1 hr
Cost: $20.12

Egg Drop Soup

Who doesn't love egg drop soup? It's one of those innocent childhood favorites that never really wavers as you get older. It's simple yet surprisingly flavorful. And always enjoyable. Here, I prepared a batch that hopefully tastes just like the ones you remember from your favorite Chinese restaurant growing up, but is secretly healthier without giving you notice. Mostly, it takes out a lot of excess sodium that might have left you gulping water in the past.

I served the soup with some delicious, homemade Shrimp Moo Shu which I blogged about in the past. The best part? Homemade pancakes. I just can't get over homemade moo shu pancakes! For any Chinese restaurants reading this, please switch to this method. I'll buy your moo shu all the time if you do!

Difficulty: easy (surprisingly so!)
Time: 15 min
Cost: $18.11

Butternut Squash Curry Soup

Soup, soup, and more soup! Apparently soup is my flavor of the month. However, despite making several different kinds, this one continues to stick out as one of my favorites. Butternut squash truly blends well into soup, and this one adds the flavors of apples (always a good partnership) and some mild curry spices for a delicious side dish, appetizer, or even main course. While it served here as a main course you could easily serve it with a salad and some crusty bread for dipping and make it an entire, hearty yet healthy meal.

This night, however, I chose to pair it with some freshly made shrimp and broccoli pizza. To me, homemade pizza is always a good idea and it did not fail to impress here. I used whole wheat crust to add some nutrition, whipped up some salt-free tomato sauce, and threw in some onions and mushrooms as well. Feel free to adjust this recipe to suit whatever you had in mind for the night!

Difficulty: easy
Time: 40 min
Cost: $18.96

Tuna Burgers and Vegetarian Autumn Minestrone

Who doesn't love tuna? And when it's sustainable, healthy, and served up on a bun it gets even better. Oh, and did I mention that it's cheap? I purchased some nice, Whole Foods brand tuna in cans for very little and then added in some vegetables and spices for delicious, homemade burgers. It's dinner in no time and it makes barely a dent in your wallet.

To go along with the burgers, I also made a fresh vegetable minestrone. It features all of your autumn favorites- squash, potatoes, beans, orzo, green beans, and more. It's hearty AND healthy, so this is not only a great side but leftovers make a fantastic lunch all week long.

Difficulty: easy
Time: 50 minutes
Cost: $22.04