Easy as Soup

The following soups can be put together quickly and easily. They use convenience foods--canned broth and frozen vegetables--with just a smattering of fresh vegetables added for flavor. What’s more, they’re low in fat.

The Asian spinach soup is light. The puree of cauliflower and pea soup is thick and sustaining, with a little sweetness from the peas. The Southwestern vegetable soup is hearty and spicy. Any of these soups would work with sandwiches and salads to make a wonderful meal.

Although homemade stocks are always preferable, vegetable broth and low-salt chicken broth--now available in canned form--are great shortcuts. If you want to reduce the fat level more and have space in your refrigerator, store the chicken broth there; it’s easy to skim off the fat before using the broth.

Frozen chopped spinach is one of the great convenience products in the freezer case. Here, it’s used in the simplest of soups. Serve the soup with a shrimp or scallop cucumber salad, dressed in a vinaigrette of seasoned rice vinegar, peanut oil and cilantro.

ASIAN SPINACH SOUP

1 1/2 tablespoons minced, peeled ginger root

2 (13 3/4-ounce) cans vegetable broth

1 (10-ounce) package frozen chopped spinach

Scant 1/2 teaspoon sesame oil

Dash red pepper flakes

9 medium green onions, thinly sliced, about 3/4 cup

Put ginger root, vegetable broth, frozen spinach, sesame oil and red pepper flakes in 2-quart saucepan. Bring to boil. Simmer, uncovered, until spinach is thawed and heated through, about 10 minutes. Remove from heat.

Stir in green onions. Can be made day ahead and refrigerated, or frozen up to 1 month. Before serving, heat and adjust seasonings to taste. Serve hot. Makes 4 servings.

Each serving contains about:

117 calories; 1,055 mg sodium; 0 cholesterol; 3 grams fat; 19 grams carbohydrates; 5 grams protein; 1.44 grams fiber.

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The magical blending of peas and cauliflower is a favorite combination in Indian food, so I was tempted to add curry to this soup. But the straightforward flavors of the vegetables were all that was needed.

PUREE OF CAULIFLOWER AND PEA SOUP

1/2 tablespoon olive oil

1 large onion, chopped

1 large clove garlic, minced

2 (13 3/4-ounce) cans vegetable broth

1 (10-ounce) package frozen green peas

1 (10-ounce) package cauliflower

3/8 teaspoon freshly ground nutmeg

1/4 teaspoon salt

Freshly ground pepper

Heat oil in 2-quart pot. When hot, add onion and garlic. Cook until onion is translucent, about 3 minutes, stirring often. Add garlic, vegetable broth, peas, cauliflower, nutmeg, salt and pepper. Bring to boil. Simmer, covered, until vegetables are tender, about 15 minutes.

In batches, puree contents of saucepan in blender until very smooth. Add nutmeg, salt and pepper to taste. Adjust seasonings. Can be made day ahead and refrigerated, or frozen up to 1 month. Before serving, reheat and adjust seasonings to taste. Serve hot. Makes 4 to 6 servings.

Each of 4 servings contains about:

187 calories; 1,246 mg sodium; 0 cholesterol; 5 grams fat; 30 grams carbohydrates; 8 grams protein; 2.97 grams fiber.

SOUTHWESTERN VEGETABLE SOUP

1/2 tablespoon olive oil

2 large cloves garlic, minced

1 large onion, diced

1 (14 1/2-ounce) can whole tomatoes

1 to 2 canned chipotle chiles

3 (13 3/4-ounce) cans reduced-sodium chicken broth

1 (16-ounce) bag frozen mixed vegetables (broccoli, cauliflower and carrot), thawed, coarsely chopped

1 cup frozen corn

1 medium boiling potato, unpeeled, cut into 1/2-inch dice

3 tablespoons tomato paste

Salt

Freshly ground pepper

1/4 pound queso fresco, cut into 1/2-inch dice

Heat oil in 4-quart saucepan over medium-high heat. When hot add garlic and onion. Cook until onion is tender, about 3 minutes, stirring often.

Meanwhile, puree tomatoes and chipotle chiles in blender or food processor. Add to onion along with chicken broth, frozen vegetables, corn, potato and tomato paste. Bring to boil. Simmer, covered, until potatoes are tender, about 15 to 18 minutes.

Add salt and pepper to taste. Stir in queso fresco. Can be made day ahead, without cheese, and refrigerated or frozen up to 1 month. Before serving, reheat, add cheese and adjust seasonings to taste. Serve hot. Makes 6 to 8 servings.

Each of 6 servings contains about:

233 calories; 1,077 mg sodium; 17 mg cholesterol; 9 grams fat; 30 grams carbohydrates; 12 grams protein; 2.22 grams fiber.