From the Food Bank Kitchen Soups from Around the World All over the world, people eat soup. When cooking and sharing soup, we connect with others; no matter our religion, culture, or ethnicity. A bowl of soup can be warm and inviting, with various herbs and seasoning com- binations helping people from diverse cultures feel at-home. There are infinite combinations of ingredients that can be used. Homemade soups tend to be more affordable and healthier than store-bought varieties, with less sodium and additives. The following recipes are from the book Soup for Syria: Recipes to Celebrate Our Shared Humanity, which includes soup recipes contributed by celebrated international chefs and cookbook authors. This book was created by Barbara Abdeni Masaad in order to help fund food relief efforts for the Syrian refugees. To learn more, go to www.soupforsyria.com. (Interlink Publishing)

Helpful Soup Tips

Start with a large pot that has a lid. There are a few different options for what to use as your soup’s base; stock or broth is more flavorful than water, but can be high in sodium. If using store-bought stock, look for ones labeled as “low sodium” or dilute a high-sodium broth by adding more water.

After you have figured out the base, the rest can vary. If a recipe calls for one vegetable but you have another around, try using what you have on hand. Get creative! Add garnishes such as fresh herbs, a spoonful of yogurt, a squeeze of lemon or lime juice, or something crunchy such as croutons, toasted seeds, or nuts.

Soups generally follow these proportions: PROTEIN 1 lb (beef, chicken or turkey, seafood, beans) + VEGGIES 2 cups (any combo you like) + LIQUID 4 cups (chicken, veggie, or beef broth) + GRAINS OR STARCH 1 cup (like rice, pasta or potato).

Making Your Own Vegetable Stock All you need is a few items to make 7 cups of delicious, easy, inexpensive broth that can be used or frozen for later use.  2 onions, quartered  1 zucchini, roughly chopped  5 stalks of celery, roughly chopped  1 tsp black peppercorns  ½ bunch parsley  2 bay leaves  1-2 large carrots, roughly chopped  12 cups of water

Directions: Combine the ingredients in a large soup pot and add 12 cups of water. Bring to a boil, then lower the heat and simmer, uncovered, for about 1½ hours. Strain the soup using a fine mesh colander or cheesecloth, and pour the broth into a large heat-safe container with lid. Allow the stock to cool, stirring to chill more quickly, or place in a sink surrounded by cold water. Cover and refrigerate the stock until use. Freeze any stock not used within 4 days. To freeze stock, place in a 1, 2, or 4 cup covered container or freeze in ice cube trays for convenient use. If using ice cube trays, transfer the cubes in a zip-lock bag once frozen. That way you can add it to sauces and soups and just defrost the amount you need.

Curried Cauliflower Soup Makes 4 servings Source: Sana Wakeem Awad This soup highlights Indian flavors with curry, cumin, and turmeric.  2 Tbsp oil  ½ tsp ground turmeric  1 onion, chopped  ½ tsp ground cumin  4 small garlic cloves, chopped  4¼ c chicken or vegetable stock  1 medium cauliflower, broken into florets  Optional: finely chopped scallions for topping  ½ tsp ground black pepper  1 tsp curry powder (or more, to taste) Nutrition Facts: Calories 140, Fat 7 gm, Saturated Fat 0.5  ½ tsp ground ginger or 1 tsp grated fresh ginger gm, Sodium 340 mg, Carbs 16 gm, Fiber 5 gm, Protein 4 gm Directions: Heat the oil in a large pot over medium-high heat. Add the onion and garlic and sauté for 2-3 minutes, stirring occasionally. Add the cauliflower and cook for 1-2 minutes, then add the spices and cook for 2 minutes. Add the stock, stir well, and bring to a simmer. Cook until cauliflower is tender. If you want to puree this soup, fill a blender or food processor halfway and blend on low speed. Increase the speed slowly and blend until smooth. You may have to do this in batches. Portuguese Chickpea Soup Makes 4 servings Source: Marina Ana Santos This comforting soup is typically enjoyed as a pureed soup.

 2 Tbsp olive oil  4 cups water, chicken, or vegetable broth  1 small onion, finely chopped  1-10 oz package frozen spinach (or 1 lb fresh spinach  2 small garlic cloves, chopped leaves, coarsely chopped)  2 carrots, peeled and chopped  Salt and pepper to taste

 1 potato, peeled and cubed Nutrition Facts: Calories 190, Fat 8 gm, Saturated Fat 1 gm,  1 can chickpeas, drained and rinsed Sodium 420 mg, Carbs 26 gm, Fiber 7 gm, Protein 7 gm

Directions: Heat the oil in a large pot over medium-high heat. Add the onion and sauté for 2-3 minutes, stirring occasionally. Stir in the garlic, then add the carrots and potatoes and cook for an additional 1-2 minutes. Add the chickpeas (only add half if you are going to puree the soup). Add water to cover, stir well, and bring to a simmer. Partially cover the pot and cook over medium heat until vegetables are tender, about 15 minutes. To puree this soup, fill a blender or food processor halfway and blend on low speed. Increase the speed slowly and blend until smooth. You may need to do this in batches. Return pu- reed soup to a pot over low heat. Add the rest of the chickpeas and the spinach and simmer until the spinach is thawed. Add salt and pepper to taste. TIP: A “stick” (immersion) blender is a useful tool for pureeing soup right in the pot.

Carrot and Sweet Potato Soup Makes 6 servings Source: Joumana Accad This starchy, creamy soup comes from Lebanese-American cuisine.

 2 Tbsp butter  ½ c light cream  1 lb onion, chopped (about 1 large or 3 small onions)  Salt and ground black pepper to taste  1 lb sweet potato, peeled and cubed  Pinch red pepper flakes (optional)  1 lb carrots, peeled and chopped Nutrition Facts: Calories 320, Fat 12 gm, Saturated Fat  1 Tbsp ground cumin 7 gm, Sodium 450 mg, Carbs 48 gm, Fiber 10 gm, Sugar  4¼ c chicken or vegetable stock 18 gm, Protein 5 gm

Directions: Heat the butter in a large pot over medium-high heat. Add the onion and sauté for 2-3 minutes, stirring occa- sionally. Add the sweet potatoes and carrots and cook for 1-2 minutes. Add the cumin, stir, and cook for 2 minutes. Add the stock, stir, and bring to a simmer. Cook over medium-heat until the sweet potato is tender, about 30 minutes. To purée the soup, fill a blender or food processor halfway. Start on low speed keeping your hand on top in case the lid pops off from the rising steam. Gradually increase the speed and blend until smooth. You may have to do this in batches. Return puréed soup to a pot over low heat. Add the cream, stir well, and add salt and pepper to taste. Garnish with red pepper flakes, if desired.

Chicken Soup Makes 6-8 servings Source: Helena Zakharia This Lebanese soup is unique with the combination of cinnamon and allspice.  3 chicken legs, fat trimmed and skin removed  1 tomato, finely chopped  1 large onion, roughly chopped  4-5 Tbsp broken spaghetti  ½ tsp cinnamon  2 –3 Tbsp lemon juice (juice of 1-2 lemons)  ½ tsp allspice  small bunch chopped parsley (or 2 Tbsp dried parsley)  Salt, to taste Nutrition Facts: Calories 150, Fat 5 gm, Saturated Fat 2 gm,  2 zucchinis, finely chopped Sodium 170 mg, Carbs 10 gm, Fiber 2 gm, Protein 16 gm  2 carrots, finely chopped

Directions: Place chicken in a large pot with 8 cups water. Bring to a boil over medium-high heat, skimming off any foam that rises to the surface. Reduce heat to simmer, then add onion, cinnamon, allspice, and salt. Simmer gently until chicken is cooked, about 45 minutes. Continue to skim off foam occasionally. Lift the chicken from the broth, separate meat into small pieces and discard bone and cartilage. Add chopped veggies to broth and cook until tender, about 20 minutes. Add chicken, pasta, and lemon juice and simmer until pasta is cooked al dente, about 10 minutes. Garnish with chopped parsley.