Soup's on

Come in from the cold and warm up with healthful homemade soups

January is here and "Old Man Winter" is guaranteed to make a few visits over the next few months in the form of cold, arctic air and blustery snowfalls. While there's nothing that can be done about the outside temperature, it's easy to make the atmosphere warm and inviting at home. One of the best ways to beat the freeze is to have a big pot of homemade soup simmering on the stove. Many people, however, are afraid to make their own because they think they just don't have enough time. Yes, most soups need to simmer for an hour or two, but they don't need to be watched every minute. While the ingredients slowly meld, one can be off doing laundry, cleaning the house, or even reading a good book. And, at the end of an hour, there are lunches for the whole week. But perhaps the best part of making homemade soup is the nutritional value. Think about it: most soups are low in fat and contain several types of vegetables, beans and legumes-an easy way to incorporate a wide assortment of vitamins and minerals into your diet.

SHORT CUTS

Certainly opening a can of soup is easier than preparing your own, but the taste just can't compare (and let's not even mention the outrageous sodium content of most canned soups).

There's no mystery to making a hearty soup or warming bisque. The difficult part is the prep work, and even that can be made easier with some shortcuts. First, don't stress about making stock from scratch. It can be very satisfying, but really, most of us don't have the patience it takes to make homemade stock. A more practical option -is to use canned. Gone are the days when pre-made stock meant flavorless broth with a whopping sodium content. Today there are several good brands of low-sodium stock (minus the MSG that traditionally was present in many ready-made varieties) available at your health food store.

Another timesaving trick is to use canned beans instead of soaking and cooking your own. Organic and sodium-free varieties are readily available; just open the can, rinse the beans and you're all set.

PUTTING IT ALL TOGETHER

So what exactly do you need for a big pot of homemade soup? Some fresh veggies, beans or legumes, pasta, a little olive oil, herbs and spices, and stock or water for a base-fortunately, these ingredients are all things you most likely have hanging around in your pantry on a daily basis.

PREPARING FOR THE FUTURE

When making soup, it pays to make a large quantity. Most soups freeze beautifully for up to several months, so you can always have some on hand for those times when you just don't want to cook (or for when unexpected guests arrive). Note, however, that if you're making a recipe that includes pasta (such as minestrone or chicken noodle), don't add the pasta before freezing as it tends to get mushy. Instead, add the noodles when reheating the soup.

BLACK BEAN AND BROWN RICE SOUP

Cumin and chili powder give this soup a Mexican flair. Try pairing it with squares of homemade cornbread.

2 Tbsp. olive oil

1 onion, chopped

4 carrots, sliced into 1/4-inch rounds

5 cloves garlic, minced

1 green bell pepper, chopped

1 tsp. cumin

1 tsp. chili powder

1 tsp. crushed red pepper

4 cups beef or vegetable stock

1 cup brown rice

1 cup frozen cup kernels

2 19-ounce cans black beans

1 lb. Andouille or smoked sausage, cut into 1/2-inch pieces (optional)

Salt and pepper to taste

2 Tbsp. honey

1-2 tsp. Tabasco sauce

In a large pot over medium-high flame, heat the olive oil. Add onion, carrots, garlic and green pepper. Saute for 5 minutes or until vegetables soften. Add cumin, chili powder and red pepper; stir to coat vegetables. Add stock, rice, corn, black beans, sausage, honey and Tabasco sauce. Lower heat to medium-low. Simmer for 1 hour; stir occasionally. Season with salt and pepper to taste. Serve with optional sour cream and grated cheddar cheese.

CURRIED LENTIL SOUP

This spicy soup is actually more like a hearty stew. Serve with toasted pita wedges and a salad of mixed greens and feta cheese.

1 Tbsp. olive oil

3 cloves garlic, minced

3 carrots, sliced tino 1/4-inch rounds

2 stalks celery, chopped

1 Tbsp. curry powder

1 bay leaf

1 medium onion, chopped

2 medium potatoes, cut into small cubes

1 lb. lentils

10 cups water or stock

Salt and pepper to taste

Mango chutney

Heat in large soup pot over medium heat; add olive oil. Add garlic, carrot, celery, curry powder and bay leaf and saute for 2 minutes. Add the onion and potatoes. Stir in curry powder. Heat veggies for 5 minutes or until they soften. Add eight cups of water or stock and boil. When soup is at a full boil, add lentils. Set heat to low. Simmer for 1 hour, stirring occasionally to ensure it doesn't burn on the bottom. [Add more water if you'd like a "soupier" soup.] Adjust seasonings to taste. Just before serving, stir 1 teaspoon of mango chutney into each bowl.