Soup/Stew

In this simple dish that originated in the northeast of Italy, olive oil serves as both a key ingredient and a garnish.

The toasted turmeric, coriander, and cumin in this Indian-influenced soup have soothing, anti-inflammatory benefits, and add so much flavor, there’s little need for salt. With only one tablespoon of oil in the whole pot, the soup is also low in fat.

Heating tomatoes helps make the cancer-fighting carotenoid lycopene more available to the body. Because lycopene is fat soluble, cooking tomatoes in a little oil helps the body absorb even more of this potent antioxidant.

Serve this no-cook soup straight from the blender when it is still frothy, or well chilled during warmer months. Bright, lemony sorrel makes a nice garnish. If you are unable to find pencil-thin asparagus, trim thicker stalks with a vegetable peeler or paring knife.

For milder chili, reduce the green chiles by half. You can also replace the canned beans with 4 cups cooked dried beans (page 202); replace half the chicken broth with bean cooking liquid.

Made with both carrots and carrot juice, this brightly colored soup is loaded with betacarotene. If you don’t have a vegetable juicer, look for bottled carrot juice at your grocery store or health-food market, or better yet, buy it fresh from a juice bar.

This refined mushroom soup, made with dried and fresh varieties and topped with a poached egg, is beautiful and nutritious. Look for porcini mushrooms near the produce section of your grocery store.

Be sure to purchase firm or extra-firm tofu for this soup, as it will hold up better in hot liquid than softer varieties. Miso should be added only at the end of cooking because its flavor and healthful qualities are affected when it’s boiled or exposed to prolonged high temperatures. Whisk it with a bit of liquid first so that it is quickly and evenly distributed.

Bell peppers offer B vitamins and beta-carotene; beets bring even more beta-carotene, plus folic acid. If the beets come with their greens attached, reserve them to sauté as you would other leafy greens.

The fiber in lentils helps to lower cholesterol and regulate blood sugar. French green lentils cook more quickly and retain a firmer texture than the more common brown ones.

Woodsy shiitake mushrooms, protein-rich chickpeas, and brown rice make this a substantial, satisfying soup.

Verdant, leafy greens lend this soup a wealth of vitamins and minerals. If using chard, kale, or other hearty greens, remove the thickest center ribs; finely chop the ribs and add to the pot with the other ingredients. Packages of “stir-fry” greens are a quick alternative.

Mondongo is usually a thick, spicy stew made with beef tripe and lots of locally grown vegetables, probably Spanish in origin. You can find many versions of it throughout Latin America and the Caribbean. The one I am most familiar with was prepared by our wonderful Mexican chef Daniel Alvarez, who cooked at the Coyote Cantina for over twenty years. His version used pork butt instead of tripe, lots of green chiles, sometimes posole or corn, and other green vegetables. He made this dish often for the staff meal and sometimes as a special at the Cantina. It always sold out quickly.

Pot-au-feu (literally “pot on the fire”) is sometimes described as the national dish of France. It certainly embodies one of that country’s primary tenets of cooking: taking inexpensive and widely available ingredients and, with a bit of careful tending-to and extended cooking, turning them into a dish fit for a king. Calling it a one-pot dish, however, is a bit of a misnomer; sure, most everything is cooked in the same pot, just not at the same time (the potatoes are always cooked separately). What you end up with is a multifaceted meal that retains the taste of each of its components. If you want to follow tradition, serve the broth as a separate course, then present the sliced meat and vegetables on a platter. Choose among mandatory accompaniments—fresh horseradish, assorted mustards, cornichons (or gherkins), and sea salt—and be sure to offer toasted bread for spreading with the marrow scooped from the bones.

This North African stew is named for the traditional dish it is cooked in. A tagine is a clay pot that consists of a shallow round base and a cone-shaped lid designed to allow all the moisture to flow back down into the base during cooking. The stews known as tagines are often thickened (and flavored) with dried fruits; the recipe here contains dried apricots, but prunes, raisins, and dates are also common. In France, tagines are often accompanied by couscous; while flatbread is more typical in Morocco. This is a nonbrowned stew, similar to the veal stew on page 205, though far simpler to prepare.

This “white” stew borrows a nonbrowning method commonly used in making blanquette de veau, one of the canons of French cuisine. In that dish, a stew of veal, onions, and mushrooms is blanketed in a creamy sauce. The meat is never browned (hence the term “white stew”); the stock is thickened with a roux and, traditionally, a secondary thickener called a liaison, made with egg and cream, making it exceptionally rich. This recipe, however, opts for springtime produce over the usual vegetables and makes the liaison optional (you can omit the egg and just stir in the cream, without tempering). To make a classic blanquette de veau, see the variation that follows.

Although it may seem like a complicated restaurant dish, bouillabaisse has simple origins in the French seaport city of Marseille, where there is an abundance of freshly caught seafood (and an aversion to waste). Julia Child defined it as a “fisherman’s soup, made from the day’s catch,” or from its leftovers. What it actually consists of depends on whom you ask. A pot will typically have at least four types of fish (some insist on no fewer than seven) and a roster of regional ingredients, notably fennel, garlic, saffron, tomatoes, orange zest, and olive oil. Purists would insist on using fish only from the local (Marseille) waters and absolutely no shellfish, while others take a more liberal approach, improvising here and there but basically sticking to the same formula. Most everyone agrees on the required accompaniments: rouille and croutons made from a crusty baguette. The process for making the stock, which is similar to a classic fish fumet (page 55) but with Mediterranean flavors, takes little time; since it gives the finished dish its rich flavor, don’t skimp on this step. Rouille is a variation of mayonnaise (page 95), with spices, garlic, and fish stock for added flavors as well as bread for a rustic texture. It has a tawny color from the addition of saffron (hence its name, which means “rust” in French).

This stew is a variation on the well-known French favorite, boeuf bourguignon, also made with mushrooms and onions; here, stout replaces the red wine, but you could make the stew with either. There are a few steps that help enrich the flavor of this dish, all of which are classic in making some stews. First, lardons are cooked to render their fat for use in subsequent steps (they are added to the stew at the end, too). Next, the beef is browned and the pan deglazed to incorporate all of the tasty bits. Then, a bit of Dijon mustard is stirred into the aromatics. For even richer flavor, you can add about a half cup of glace de Viande (page 52) along with the stock. The stew is thickened with a small amount of flour and by simple reduction; that’s why the lid is kept partially askew while the stew simmers, to allow some moisture to escape. Buttery noodles make a perfect accompaniment, as they soak up some of the flavorful broth, while julienned carrots and freshly grated horseradish add fresh flavors—and a little textural contrast—to the otherwise rich dish.

This type of quick braising is similar to shallow poaching (page 210): An aromatic liquid is first simmered to allow the flavors to deepen, then simmered with fish, which takes on some of its character. Also, as with some poaching methods, the braising liquid becomes the sauce. Match the fish and aromatics wisely so as not to overwhelm one or the other. A fish such as salmon is easy to partner; its pronounced taste won’t be flagged by aggressive flavors, such as rosemary or curry powder. Milder-tasting fish, such as grouper, halibut, sea bass, and striped bass, require more subtle companions, like the fennel, tomatoes, and lemon in this recipe. All of these fish are moist and firm-fleshed, ideal for braising.

This is an example of a shorter braise, but the result is much the same as for longer-braised dishes—tender, succulent meat that falls off the bone. Although rabbit is very popular in France and elsewhere, it is not as familiar in the United States, so feel free to substitute chicken legs or thighs (or a combination); breast meat is too lean for braising. Olives, orange, and rosemary lend this dish assertive flavors; it is best served over creamy Perfect Soft Polenta (page 419), and accompanied by a simple watercress (or other bitter green) salad.