09 Soups, Stews & Salads

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What you’ll learn

While soups, stews, and salads may seem like starters for many people, you’re going to make recipes so good (and so adaptable) that they can be the main player of a meal. Grab your biggest bowl for the soups and stews. Eat the salads out of a mixing bowl—skip the salad fork and go right for the dinner fork.

The objectives for this module:

  • Learn how to make Chickpea Noodle Soup and how to adapt it for countless variations
  • Master making a main-meal-worthy Appalachian Cabbage Salad with all the extras
  • Make an easy White Bean & Pepper Chili that can be adapted and batch cooked for many different meals

Overview & Recap

Required: read and complete the module recap

1: Soups, Stews & Salads Overview

Instead of watching video lessons for this module, you’ll be putting your know-how and cooking skills into practice with Practice Recipes only—they are your lessons.

You’ve learned how to make a few salads and soups so far—let’s keep adding to your recipe toolbox. This module is a great one to continue practicing your knife skills, building flavor, using fresh herbs in your cooking, and pushing your creativity when it comes to changing things up.

As always, we’ll provide loads of tips for variations and substitutions. Batch cook when you can and grab your cooking journal to take lots of notes!

2: Soups, Stews & Salads Lesson Recap

Your Lesson Recap will be your personal inputs of progress (photo and written). Grab your cooking journal, prepare at least one Practice Recipe, then complete this recap.

You must complete the recap to complete the module and eventually the course.

Practice Recipes

Recommended: prepare a minimum of 1 recipe

Think outside of the box with Practice Recipes this week (and every week). Always read the entire recipe before preparing it so you have the right ingredients on hand and the tools you need to make it effortless. Remember your friend mise en place, and season to taste as you go.

Chickpea Noodle Soup

Just as flavorful and comforting as chicken noodle soup but this one’s made with creamy, buttery chickpeas. You can use canned chickpeas or cook your own. Try using a bouquet garni in this recipe as well as a few thickening tricks, all prepared in one pot.


Appalachian Cabbage Salad

A delicious mixing-bowl-worthy salad that deserves to be the main meal. Creamy, crunchy, with all the fixins—try some of the Extra Recipes to add even more goodness to this new favorite salad.


Jessica Murnane’s White Bean Pepper Chili

This recipe by author, podcast host, and Master Cook Jessica Murnane, is a simple chili that all lover’s of this classic dish should have in their recipe collection. It’s a great way to practice knife skills, and the video is loaded with helpful good food cooking tips and techniques that can be applied to all sorts of dishes.



Helpful and inspiring books, articles, recipes, shopping links, and more for good food cooking.

“Pantry to Plate” Challenge

  • Accepted file types: jpg, gif, png, pdf, jpeg, Max. file size: 50 MB.

Take the Pantry to Plate Challenge, upload your experience, and earn credits to use towards future courses and goodies from Good Food Cooking School.

Knowing how to open your pantry or fridge and make what you have into something special is a must-have skill these days. We’re showing you how it’s done with this course and if you want more practice, more tools, and more reward for your efforts, grab a copy of the book that inspired Good Food Cooking School: Pantry to Plate.

The Challenge: from your copy of Pantry to Plate, use the Crunchies Recipe Template on page 146 plus everything you’ve learned so far about ingredient substitutions, textures, and flavor building to make a batch of Crunchies to add texture to salads, soups, stews, casseroles, wraps and tacos… you get the idea.

Follow the steps and recommendations from Pantry to Plate, but make it your own. Grab your cooking journal and document what you try and why. And remember, always taste as you go.

Required to complete The Challenge: Share one photo and your experience with the Challenge in the fields above. 

Optional, but encouraged: Share in the private classmates group and show us your creations on Instagram (tag @YumUniverse and #pantrytoplate).

Earn 3 Credits = $3
Complete the Challenge and once approved by our team, you’ll earn 3 credits (= $3) to use towards a future course enrollment or product offered by GFCS. The more Challenges you complete the more credits you earn.

Extra Learning & Cheat Sheets

Measuring Cheat Sheet

Sometimes you want more or less than the serving amount a recipe creates—use this handy cheat sheet to upsize and downsize a recipe.

Batch Cooking

Cook, and make a little more with these easy tips! Your future self thanks you.

Extra Recipes

If you haven’t tried it yet, Phoebe Lapine’s Crispy Rice Salad recipe is a fun twist on what you may expect with a “salad.” The recipe video is loaded with techniques you can use with different veggies and different sauces. If you haven’t tried the Radicchio & Citrus Salad yet, you’ll want to. It’s a great showcase for the 5 tastes in harmony, and it’s a recipe you can change up many ways.

If you’re looking for even more inspiration, remember to try these on-the-go salads—use the combos to make a giant mixing-bowl salad instead of jar style.


Extra Books & Courses

Some of these links take you directly to affiliate partner sites. You’re welcome to skip these links to research and buy products wherever, or however you like. 

One Part Plant Cookbook

Podcast host and Master Good Food Cook, Jessica Murnane has a friendly request: that you eat just one meal plant-based meal each day. This gorgeous cookbook is an inspiring and educational guide to eating real and feeling your best.

YumUniverse Pantry to Plate

100 recipes + 30 recipe templates to help you create incredible meals from what you have on hand—as seen in O Magazine and on Oprah.com. Written by your Good Food Cooking Basics Instructor and author Heather Crosby. (plant-based, gluten-free) 

The YumUniverse Cookbook

150 veg-powered, gluten-free recipes for all eaters—written by your Good Food Cooking Basics Instructor and author Heather Crosby. (plant-based, gluten-free)

Gluten-Free Baking Academy

Learn to make gluten-free baked goods like sourdough, quick breads, flatbreads, sandwich loaves, and cookies with wholesome, minimally processed ingredients.

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