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NUTRITION TIP

One red bell pepper has more than twice the vitamin C of an orange, more than three times your daily needs.

Add the roasted peppers. Use an immersion blender to blend about half of the soup or transfer half of the soup to a blender and puree, then add it back to the pot. If you’re using a blender, be careful not to let steam build up while you blend; just do a few pulses, then lift the lid to let steam escape.

Let the soup sit for a few minutes, taste for salt, and serve.

TIP

To have this dish come together in a flash, roast the peppers the night before. Place them in a sealed plastic bag and refrigerate. They’ll be ready to use when you want them! Alternatively, you can roast the peppers, then get the soup started. Once the peppers are done, it will be just about time to add them to the soup.

Butternut-Apple Soup

SERVES 6 • ACTIVE TIME: 15 MINUTES • TOTALTIME: 45 MINUTES

PER SERVING

⅙ RECIPE):

Calories: 200

Calories from fat: 10

Total fat: 1.5 g

Saturated fat: 0 g

Trans fat: 0 g

Total carb: 41 g

Fiber: 7 g

Sugars: 16 g

Protein: 3 g

Cholesterol: 0 mg

Sodium: 390 mg

Vitamin A: 490%

Vitamin C: 90%

Calcium: 15%

Iron: 15%

This is the soup that gets me through autumn and winter. From apple-picking season until daffodils start poking out of the garden (well, everyone else’s garden), you will find a pot of this soup simmering on my stove every week. Flavored with rosemary, ginger, lime, and just a little bit of spice, it’s the perfect cold-weather pick-me-up. If you don’t have any apple cider, then apple juice works, or you can even use water and a little agave at the end if it needs it. If you like, experiment with different squashes such as acorn, dumpling, or good old pumpkin. If you use delicata, you don’t need to peel the skin, so that’s a plus. You can also use pears in place of apples for a change of pace.

1 teaspoon olive oil

1 medium-size onion, diced small

1 tablespoon minced fresh ginger

3 cloves garlic, minced

½ teaspoon red pepper flakes

2 teaspoons dried rosemary

½ teaspoon salt

3 pounds butternut squash, peeled, seeded, and cut into

¾-inch chunks

1 pound red apples, peeled, cored, and cut into ¾-inch slices

2 cups apple cider

2 cups vegetable broth

1 tablespoon freshly squeezed lime juice

TIP

To make quick work of the butternut squash, stand it up and peel it. Then, use a chef’s knife to cut the round part off. Slice the round part in half and use a tablespoon to scrape out the seeds and stringy bits. Proceed to cut into chunks. Get this down and you should be able to prep a butternut in under 5 minutes.

Preheat a 4-quart pot over medium heat. Sauté the onions in the oil for 5 to 7 minutes, until translucent.

Add the ginger and garlic, red pepper flakes, rosemary, and salt, and saute for a minute more. Add the squash, apples, apple cider, and broth. Cover and bring to a boil. Once boiling, lower the heat just a bit and simmer briskly for about 20 more minutes, or until the squash is tender.

Puree the soup using either an immersion blender or by transferring half the soup at a time to a food processor or blender in batches. If you prefer, you can leave the soup a little chunky by only pureeing half or so. If using a blender, be sure to let the steam escape so that it doesn’t build up in the blender.

Add the lime juice and season to taste. Serve!

Bistro Broccoli Chowder

SERVES 6 · ACTIVE TIME: 15 MINUTES TOTAL TIME: 45 MINUTES

PER SERVING

(⅙ RECIPE):

Calories: 150

Calories from fat: 10

Total fat: 1.5 g

Saturated fat: 0 g

Trans fat: 0 g

Total carb: 30 g

Fiber: 7 g

Sugars: 6 g

Protein: 7 g

Cholesterol: 0 mg

Sodium: 600 mg

Vitamin A: 10%

Vitamin C: 150%

Calcium: 8%

Iron: 10%

Broccoli soup is thickened with potato and peppery parsnips, and made creamy with a bit of almond milk. It’s the kind of soup that would go great with a baked tofu sandwich and a salad, and if vegan bistros existed, I bet they would serve something