Soup is the original one-dish meal. There are few choices better than a pot full of body-warming broth with chunky cuts of vegetables and pasta, rice, barley, or beans, and sometimes meat, to complete a satisfying meal. All the recipes featured this month start with basic pantry items and finish with a few additional fresh ingredients, such as kale, sweet potatoes, or frozen corn.

Stock up on supplies on your next trip to the grocery store, and you'll have everything you need to create hearty meals that will warm you up and leave you feeling simply satisfied and well-nourished.

Mexican Chicken Stew

If you crave the great taste of Mexican food, this full-flavor stew, high in fiber and antioxidants, is a great option. Serves 6.

1 lb. boneless, skinless chicken breasts, cut bite-size

1 1/2 Tbsp. flour

2 Tbsp. olive oil, divided

1 lb. sweet potatoes, peeled, cut bite-size

1 red or yellow pepper, diced

1 c. chopped onion

2 c. water or chicken broth

1 can (28 oz.) diced tomatoes

2 1/2 Tbsp. chili powder blend

1 Tbsp. minced garlic

1 tsp. dried oregano

1 c. frozen corn

1 can (16 oz.) kidney beans, rinsed

1/2 c. chopped cilantro (optional)

Sprinkle chicken with flour; toss to coat. Heat 1 1/2 Tbsp. oil in a nonstick Dutch oven. Add chicken; sauté 5 minutes until cooked through. Remove from pan and set aside. In the same pan, heat remaining 1/2 Tbsp. oil. Add sweet potatoes, pepper, and onion; cover and cook 7 minutes, stirring often, until lightly colored. Add water, tomatoes, chili powder, garlic, and oregano. Reduce heat; cover and simmer 10-20 minutes until vegetables are almost tender. Add corn, beans, and cooked chicken. Simmer until vegetables are tender and flavors are blended. Remove from heat; stir in cilantro, if using.

E-Z Italian Bean Soup

The mild flavor of beans makes them a great backdrop for a wide range of additions—such as the tomatoes and green chilies in this recipe. Open a few cans, dice some onion and garlic, and like magic, you have a nourishing, tasty meal.

1 small onion, diced

2 cloves garlic, finely diced

1 tsp. olive oil

1 can (15 oz.) black beans

1 can (15 oz.) kidney beans

1 can (14 1 /2 oz.) Italian style tomatoes

2 c. vegetable broth or 1 can (14 oz.) chicken broth

1 can (4 oz.) diced green chilies

In a stockpot over medium heat, sauté onion and garlic in olive oil . When onions are soft and translucent, add remaining ingredients and simmer 20 to 30 minutes until creamy and flavorful.

Beef, Barley, and Kale Soup

A hearty soup that needs only a salad and bread to make a complete meal. Serves 6-8.

1 tbsp. olive oil

1 lb. extra-lean boneless beef, cut in 1/2 inch cubes

2/3 c. onion, chopped

6 c. beef broth

2 c. diced carrots

1/2 c. uncooked barley

1 tsp. dried thyme

1/2 tsp. salt, or to taste

1 pkg. (10 oz.) frozen chopped kale (or 1 lb. fresh, steamed and chopped)

8 oz. mushrooms, sliced (about 2 1/2 c.)

Heat oil in a large heavy saucepan over medium-high heat. Add beef and onion and cook 4 minutes, stirring occasionally, or until meat is well browned. Add broth, carrots, barley, thyme, and salt. Bring to a boil, reduce heat, and cover and simmer 1 hour or until the meat and barley are nearly tender. Add kale and mushrooms and return to a boil. Reduce heat; cover and simmer until meat, barley, and vegetables are tender. Freezes well.

Low-Fat Cream of Broccoli Soup

This easy to make soup is easy on the waist, too. Broth-based soups fill you up without being high in fat.

1 Tbsp. butter

1 small onion, chopped

1 medium sized bunch broccoli

2 small potatoes, peeled and diced

3 c. chicken broth

3/4 c. milk

1/4 c. grated Parmesan cheese

1/2 c. low-fat cheddar cheese for garnish

Melt butter in a 3 qt. soup pot. Sauté onion until softened. Cut broccoli into florets and thinly slice tender upper portion of stems. Add florets and sliced stems along with potatoes and chicken broth to soup pot. Cover and simmer until potatoes and broccoli are tender, about 20 minutes. Puree mixture in blender (or use immersion blender). Return puree to soup pot (if using blender) and stir in milk and Parmesan cheese. Add  salt and pepper to taste. Gently heat again, but do not boil. (A hard boil will cause the soup to break down and the milk to curd.) Sprinkle each bowlful with shredded cheese and serve.

By Arlene Bascom