Soup’s reputation of being a comfort food does not do complete justice to this remarkable and versatile dish. In addition to making eaters purr, wholesome, freshly cooked soup plays an important role in a healthy diet. Weight control: Soup consumed as a first course takes up “parking space” in the stomach and prevents overeating during the rest of the meal. It can also be served as part of a light meal accompanied with a salad, and whole or multi-grain bread, pita or a healthful (lean) sandwich. This is preferable to having two “main meals” per day.

Other health benefits: A home-cooked soup made from scratch with fresh, whole foods such as vegetables, beans, lean meat or seafood, boosts your daily nutritional intake. The human body is made up of 75-80 percent water (I did not say soda). In addition to drinking pure water between meals, consuming health-promoting soups can be a significant component of an irrigation strategy.

Cook book recipes often call for the addition of broth, presumably to enhance flavor or nutrition. This is like saying: “A tomato is not red enough; it is necessary to add more red color to a dish … ”

The fact is that if a soup is made with nutritious ingredients, including herbs and spices, it does not need “assistance” from a commercial broth, replete with harmful additives, namely, MSG, food color, sweeteners, artificial flavors, preservatives, and mountains of sodium. Even a home-cooked broth is superfluous, not always fresh when used, and creates more work. Broth prepared in advance takes up space in your fridge or freezer with no justification.

One of the main reasons why there is a severe shortage of home cooks in our country is because folks are overscheduled and have gradually squeezed cooking out of their daily routine. If cooking followed the KISS method: “Keep It Simple, Silly!” the number of cooks would increase in short order.

Most healthy cooking, including soups, is quick and easy to make. Preparing double the amount and eating the “leftovers” a day or two later saves time as well. So dive into one of life’s great pleasures and nourish your body and soul.

Garden Tomato Soup

3 ripe tomatoes

1 medium onion, chopped

3 cloves garlic, minced

2 cups water

½ cup low fat milk or soy milk

¼ cup olive oil

1 tablespoon dill weed

3 tablespoons whole wheat flour

Salt and pepper

½ cup artichoke hearts, coarsely chopped

To peel tomatoes: Immerse them for one minute in boiling water. Drain. Puncture. Peel should easily pull off.

Meanwhile, in a large saucepan cook onion in olive oil (covered) until translucent. Add water, garlic, dill, salt and pepper.

Chop tomatoes and add to soup.

Cook slowly for 15 minutes, until tomatoes are tender.

Add milk.

In a cup, mix 4 tablespoons soup liquid with flour until smooth. Gradually add to soup while stirring.

Simmer until soup thickens. Remove from stove, mash with hand masher allowing
for some lumpiness to
remain.

Add chopped artichoke. (Serves 2)

BEAN SOUP WITH CUMIN

(Serves 2)

1 cup uncooked pinto beans

1 celery stalk, sliced

1 carrot, sliced

1 yellow onion, chopped

3 cloves garlic, minced

1-1/2 teaspoons cumin powder

Salt and pepper

3 tablespoons olive oil

3 tablespoons fresh cilantro, chopped

Check beans for debris. Rinse. In a saucepan cover beans with water, reaching 2-1/2 inches above beans. Bring to a boil, and cook for 2 minutes. Remove from stove and let stand for 1 hour. Drain water and fill with fresh water up to same depth as before. Bring to a boil, add cumin, salt and pepper and simmer for 20 minutes. Add vegetables, simmer 10 more minutes. Add oil; simmer 5 10 more minutes until beans are tender. Garnish with cilantro.

CELERY AND POTATO SOUP

(Serves 2)

3 large potatoes, diced

4 celery stalks, sliced

3 cloves garlic, minced

1 medium onion, chopped

2 tablespoons fresh parsley, chopped

2-1/4 cups water

½ cup low fat milk or soy milk

Salt and pepper

3 tablespoons olive oil

In a large saucepan mix all ingredients, except milk. Bring to a boil. Reduce heat and cook covered 20 minutes. Add milk, simmer 5 more minutes. Remove from stove, and with a hand masher briefly mash veggies in the soup. Allow some lumpiness to remain for a more robust soup.

Judy E. Buss is a Nutritional Cooking Instructor. She teaches at The University of South Florida Polytechnic, The Rath Center, Senior Scholars Program in Lakeland.