Here are two soup recipes, one for cold soup and one for a protein rich chili.  The chili is quick and easy.  The gaspacho requires more time and tastes better the longer it marinades.


Spicy Gazpacho
With Shrimp

(makes about 9 cups, serves 6 to 8)

2 gloves garlic
1-teaspoon salt
Enough white bread, crusts removed
And the bread torn into small
Pieces, to measure 1 ½ cups
¼ cup red wine vinegar
1/3-cup olive oil
2 ½ cups tomato juice
2 lbs tomatoes, peeled, seeded,
and minced (about 3 cups)
1 green pepper, chopped fine
(about 2/3 cups)

1 red pepper, chopped fine
(about 2/3 cups)
½ cup minced scallions
1 cucumber, peeled, seeded
and minced
1-teaspoon ground cumin
1/3 cup minced red onion
½ lb shrimp, peeled & deveined
¼ cup minced fresh parsley, mint
or coriander leaves or a
Chinese Chili Sauce

On a work surface mince and mash the garlic the salt until a paste is formed. In a blender combine the garlic paste, the bread, the vinegar, the oil, the cumin and 1 cup of tomato juice and blend the mixture until it is smooth. In a large bowl combine well the bread mixture with the tomatoes, the bell peppers, the scallion, the cucumber, and the onion, stirring the remaining 1 ½ cups tomato juice, and chill the soup, covered, for 3 hours, or until it is very cold.

In a saucepan of boiling water, boil the shrimp for 30 seconds, or until they
are pink and just firm to the touch, transfer them with a slotted spoon to a bowl,
and let them cool. Thin the soup with 1-cup ice water, or enough to obtain the
desired consistency, add the shrimp, chopped, the parsley, the Chinese Chili sauce and salt and black pepper to taste.

Turkey Chili


  • 1⁄2 lb. lean ground turkey breast (93% lean)
  • 14.5-oz. can diced tomatoes
  • 1⁄2 cup tomato paste
  • 1⁄2 cup water
  • 1 cup kidney beans, drained and rinsed
  • 1 cup black beans drained and rinsed
  • 1 cup corn drained and rinsed


Nonstick cooking spray Coat the bottom of a stockpot with nonstick cooking spray. Add turkey and brown over medium-high heat, stirring frequently to break into small pieces. When fully cooked, drain fat, stir in remaining ingredients and heat through.


642 calories
70 g protein
74 g carbs
12 g fat

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