Soup

Ribollita is a classic Tuscan soup that's made up of vegetable soup mixed with pieces of rustic bread. This version is packed with veggies—white beans, kale, chard, potatoes, tomatoes—and served with a drizzle of extra-virgin olive oil.

A combination of kale, chard, spinach, dill, and fennel fronds gives this soup a fresh flavor. Fiber-rich barley adds a hearty note.

This tangy marriage of fresh tomato, cucumber, pepper, and onion is a summer favorite. The flavor of gazpacho improves if allowed to chill overnight, but thereafter this soup has a short shelf life because the tomatoes sour very quickly. It this best prepared no more than a day or two before it will be eaten.

Borscht is one of those soups that has dozens of variations. This version of the classic Russian beet soup uses lots of vegetables and a touch of bacon for extra flavor. You can leave the bacon out and use vegetable broth if you prefer a vegetarian soup. Grating the beets into the soup releases maximum beet flavor. Though this recipe calls for the borscht to be served hot, it is also delicious when served cold.

You'll achieve fresh, fiery flavor for only a few calories with this Mexican stew. And although hominy isn't technically a whole grain (the germ and hull are removed), its high fiber makes it a bona fide waist-whittling carb.

This refreshing yet rich northern Thai soup is called tom kha gai. It is quite easy to prepare, and much of the flavor comes from the garnishes stirred with the soup after it is cooked: the fresh lime juice, the chiles, the cilantro leaves, and the nam prik pao, a roasted chile curry paste that can be bought in most supermarkets. The Thai red curry paste, fish sauce, and canned coconut milk called for in the ingredient list are all sold in the international aisle of the local supermarket, or you can try to get all the Thai ingredients called for through the fun, online Thai supermarkets at www.importfood.com and www.templeofthai.com.

Albóndigas is Spanish for meatballs. Ours are lightened with grated zucchini.

For leftovers of this classic seafood stew, increase the recipe by half.

Minestra di porri e castagne Piemonte

Crunchy sourdough croutons nicely complement the texture of this healthful pureed soup that is made from about a pound of vitaminpacked (and budget-friendly) celery stalks and leaves. The flavor is both savory and incredibly fresh and bright. For an even lighter texture, the whipping cream can be omitted, if you prefer.

Rajas (strips) of crisp corn tortillas and sweet mini bell peppers make a colorful garnish.

Traditional chowders all start off with a hearty soup base of onions and potatoes, and that makes a good soup just by itself. To this fragrant base you then add chunks of fish, or clams, or corn, or whatever else seems appropriate. (Note: You may leave out the pork and substitute another tablespoon of butter for sautéing the onions.)

This is essentially a clam chowder but one that is less soupy, more colorful, and more “clammy” than most. The departures from American tradition include a strong whiff of garlic and a bright green puree of parsley.

The Portuguese soup caldo verde is ideal cool weather comfort food. It is full of good-for-you greens and potatoes, while sausage keeps things porky and satisfying.

Posole is a hearty soup from the Jalisco region of Mexico that is traditionally made with pork and hominy. Hominy is dried corn kernels from which the hulls and germs have been removed. (In its ground form hominy is called grits.) Dried hominy takes several hours to cook, so I have opted for the canned version in the interest of time. I have also developed a lighter version with shredded chicken and tomatillo salsa (hence green posole). This dish is ridiculously easy to make and quite satisfying with all the additional garnishes. Serve with Southwestern Sweet Potato Saute.

This quick soup, an American classic, makes a fine pairing with a grilled cheese sandwich or crisp romaine salad. Here the grilled cheese sandwich takes a different form—a souffléed Cheddar topping on a good piece of toasted sandwich bread. Use an organic brand of tomatoes, one that's thick with puree as well as chunks of tomato.