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, a 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 helps prevent 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 multigrain bread, pita or a healthful (lean) sandwich. This is, by far, 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, seafood or lean meat, boosts your daily nutritional intake. The human body is made up of about 60% water (I did not say soda …) In addition to drinking pure water between meals, consuming health-promoting soups can be a significant component of your hydration strategy.

Cookbook 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 to a dish …” The fact is that if a soup is made with nutritious ingredients, including herbs and/or 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 routines. Trimming unnecessary activities and commitments, including a gradual and meaningful reduction in time-gobbling electronic devices activity, can miraculously make time for preparing nourishing meals.

If home cooking follows 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

(Serves 2)

3 medium ripe tomatoes

1 medium yellow onion, chopped

3 cloves garlic, minced

2 cups water

1 cup low fat milk or soy milk

¼ cup olive oil

1 tablespoon dried dill weed

3 tablespoons whole wheat flour

Salt and pepper to taste

½ cup marinated artichoke hearts, (from a jar,) coarsely chopped

In a large saucepan cook onion slowly in olive oil (covered) until translucent, about 12 minutes. Meanwhile, peel tomatoes: Immerse them for 1 minute in boiling water. Drain, and let cool for a couple of minutes. Puncture tomatoes. Peel should easily pull off. To the cooked onion, add the water, garlic, dill, salt and pepper. Chop tomatoes and add to soup. Cook slowly for 15 minutes, until tomatoes are tender. Add the milk. In a cup, mix the flour with 4 tablespoons of soup liquid only, until smooth. Gradually add to soup while constantly stirring. Simmer until soup thickens. Remove from burner, mash with hand masher allowing for some lumpiness to remain. Add chopped artichoke.

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 to taste

3 tablespoons olive oil

3 tablespoons fresh cilantro, chopped

In a colander, check beans for debris then rinse. In a saucepan cover beans with water, reaching 2-1/2 inches above beans. Let sit overnight, OR, bring to a boil, and cook for 2 minutes then, remove from burner and let stand for one 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 3)

3 large potatoes, peeled and 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 the milk, simmer 5 more minutes. Remove from burner, 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 syndicated eating-for-health columnist and blogger, speaker and nutritional cooking instructor.