Healthy Soups

Hearty Lentil Soup

3 (14-oz) cans chicken broth
1 cup dried lentils
2 cups diced carrots
2 cups diced celery
1 medium onion, chopped
1 link sweet Italian sausage, about 4 oz.
1 Tblsp. diced garlic
2 tsp. dried basil
salt and pepper to taste

In a large pot, combine broth and lentils. Bring to a boil, then reduce heat and cover. Simmer on low 20 minutes, stirring occasionally, until lentils are barely tender.

Meanwhile, crumble and lightly brown sausage. Add sausage and remaining ingredients to lentils and simmer 20-30 minutes longer until vegetables are tender, stirring occasionally.

Nutrition (per serving, based on 6): 210 calories; 2 grams fat; 34 grams carbohydrates, 16 grams protein, 8 grams fiber

Taco Soup

1/2 to 1 lb. ground beef or turkey
1 medium onion, diced
1 can pinto beans, drained and rinsed
1 can golden hominy, drained and rinsed
1 can corn, drained
1 can Ranch style beans, with juice
3 cans diced tomatoes, with juice
1 packet taco seasoning
1 packet dry Ranch dressing mix

Brown ground meat and onion in large pot. Add remaining ingredients and simmer about 20 minutes.
Makes about 8 servings. This soup freezes well and is tasty to defrost on chilly evenings when you need a quick meal.

Sorry, no nutrition information.

New World Chili

1 med. onion, chopped
1 c. diced celery
1 Tblsp. diced garlic
1 jalapeno pepper, seeded & finely diced

Sauté these in a little oil in a stew pot. Add and brown:
2 turkey cutlets, cut in chunks.

Add :
2 cans diced tomatoes
1 can chicken broth
1 can drained & rinsed black beans
1 cup frozen diced squash
1/2 c. frozen corn kernels
1/2 c. dried cranberries
1 Tblsp. chili powder
Heat through and simmer 30-40 minutes.

Nutrition (per serving, based on 6): 302 calories, 7 grams fat, 64 mg cholesterol, 1051 mg sodium, 35 grams carbohydrates, 29 grams protein, 8 grams fiber
* Use low-sodium chicken broth to reduce the sodium content

Best Sausage and Lentil Soup

2 Tblsp. oil
1 large onion, diced
2 carrots, diced
2 Tblsp. diced garlic

Sauté on low 7 minutes.
Cut 8 links of breakfast sausages into 4-5 pieces each and add to skillet above. Cook through.

Add:
4 cans chicken or vegetable broth
1 can diced tomatoes with juice
1 cup dried lentils

Simmer 20-30 minutes until lentils are barely tender. Add:
7 oz. fresh baby spinach, roughly chopped. Simmer 3 minutes until spinach is wilted.
Serve immediately.

Black Bean and Rice Soup

Sauté in 3 Tblsp. oil:
1 med. onion, diced
4 carrots, diced
1 c. celery, diced
3 Tblsp. diced garlic

Add:
3 cans low-sodium chicken broth
1 8-oz. can no-salt tomato sauce
1 cup salsa
1 red pepper, chopped
1 zucchini, diced
1 can drained & rinsed black beans
1 cup frozen corn kernels
1 cup cooked brown rice
1 tsp. cumin
1 tsp. oregano

Bring to a boil, reduce to simmer, and cook 30 minutes.

Nutrition (per serving, based on 10): 158 calories, 2 grams fat, 0 mg cholesterol, 230 mg sodium, 26 grams carbohydrates, 9 grams protein, 5 grams fiber

Veggie Veggie Soup

Combine and sauté lightly w/ 2 Tblsp. oil:
1 c. diced carrots
1 c. diced celery
1 c. diced onion
1/2 c. diced green pepper
2 Tblsp. minced garlic

Add:
2 cans fat-free chicken broth
2 cans diced tomatoes
1 c. frozen green beans
1 c. diced zucchini
basil and oregano to taste
salt and pepper to taste

No nutrition information, but virtually no calories

Chicken and Green Chili-Chili

Sauté in a little oil:
2 med. onion, chopped
2 ribs celery, diced
1 green pepper, diced
2 Tblsp. diced garlic

Add and brown:
2 lbs. skinless chicken thighs, cut in chunks.
1 Tblsp. cumin
Salt & pepper
A few drops hot sauce

Stir in:
2 cans chicken broth
3 cans rinsed and drained great Northern beans
2 4-oz. cans chopped green chilies

Cook on low 20-30 minutes. Sprinkle with chopped fresh cilantro.

Nutrition (per serving, based on 10): 271 calories, 9 grams fat, 60 mg cholesterol, 727 mg sodium, 22 grams carbohydrates, 24grams protein, 9 grams fiber

Skinny Cheese Soup

Combine and simmer 8 minutes:
1 can fat-free chicken broth
2 cans diced tomatoes
1 can Rotel
16-20 oz. pkg. frozen mixed vegetables

Add:
10 oz. 2% Velveeta, diced
1 can Healthy Request cream of chicken soup
Simmer until cheese melts.

Sorry, no nutrition information.

Turkey-Corn Chili

Sauté 1 lg. chopped onion in 3 Tblsp. oil

Add and brown 1 lb. ground turkey

Stir in 2 Tblsp. chili powder
1 tsp. cumin
1 tsp. garlic powder
1 tsp. black pepper
1 green pepper, chopped
1 can stewed tomatoes
1 can drained and rinsed pinto beans
1 can fat-free chicken broth
3/4 cup V-8 juice
1 c. frozen corn kernels

Simmer 20 minutes.

Nutrition (per serving, based on 6): 253 calories, 3 grams fat, 51 mg cholesterol, 641 mg sodium, 31 grams carbohydrates, 25 grams protein, 7 grams fiber

Autumn Harvest Squash Soup

Sauté in soup pot 7 minutes w/ 2 Tblsp. oil:
1 large diced onion

Add:
1 large butternut squash, diced (about 6 cups)
2 med. diced carrots
2 med. cooking apples, diced
1 small potato, peeled and diced
1 c. apple juice
1 c. orange juice
1 bay leaf
1/4 tsp. group nutmeg
4 tsp. salt
1/2 tsp. pepper

Add enough water to cover vegetables 1″.
Bring to a boil, reduce heat, and simmer 45 minutes.
Remove from heat and cool a few minutes. Puree the soup using an immersion blender, or use a regular blender, pureeing in smaller batches. Adjust seasoning, as necessary.

This keeps well in the refrigerator, and also freezes well.

Nutrition (per serving, based on 12): 104 calories, 4 grams fat, 10 mg cholesterol, 724 mg sodium, 18 grams carbohydrates, 2 grams protein, 5 grams fiber

Italian Soup

Sauté in a little oil:
1 c. onion, chopped
1 c. diced celery
1 green pepper, chopped
2 Tblsp. diced garlic

Add and brown: 1 lb. ground beef or turkey

Stir in and simmer 15 minutes:
1 30-oz jar chunky garden pasta sauce
1 can beef broth
2 cups water
1 can Rotel
1 tsp sugar
1 Tblsp. Italian seasoning
Salt & pepper

Add 1 16-oz package frozen mixed vegetables
Simmer 20 minutes more.

Nutrition (per serving, based on 8): 336 calories, 17 grams fat, 43 mg cholesterol, 1110 mg sodium, 31 grams carbohydrates, 16grams protein, 7 grams fiber

No-Bean Pumpkin Chili

Sauté in a little oil:
1 small onion, chopped
1 small red pepper, chopped
1 small green pepper, chopped
2 Tblsp. diced garlic

Add and brown: 1 lb. ground turkey

Add and simmer 20 minutes:
1 can diced tomatoes
1 can pumpkin puree
2 cans fat-free chicken broth
1-1/2 Tblsp. chili powder
1/4 t. clove
Salt & pepper to taste

Nutrition (per serving, based on 8): 167 calories, 6 grams fat, 50 mg cholesterol, 313 mg sodium, 12 grams carbohydrates, 19 grams protein, 4 grams fiber

Low-Fat Corn Chowder

Combine in a soup pot:
2 cans fat-free chicken broth
2-1/2 c. fat-free frozen hash browns
1 10-oz package frozen corn
1 c. chopped onion
1 c. chopped bell pepper
1/2 c. chopped celery
1 tsp. dried thyme

Bring to a boil and simmer 20 minutes.
Remove from heat. Use a slotted spoon to remove 2 c. drained vegetables. Remove 1 c. broth. Puree these with 2 Tblsp. flour and then return them to pot. Heat pot to medium heat.

Add:
1 can cream style corn.
1-1/2 c. 1% milk
1/2 tsp. cayenne pepper
Stir until thickened and creamy.

Nutrition (per serving, based on 8): 133 calories, 2 grams fat, 2 mg cholesterol, 466 mg sodium, 27 grams carbohydrates, 9 grams protein, 3 grams fiber

Southwestern Chicken Soup

Sauté in a little oil:
1 med. onion, chopped
1 red pepper, chopped
1 green pepper, chopped
2 Tblsp. diced garlic
Add and brown 3 diced chicken breasts

Add:
1 can diced tomatoes
1 can rinsed and drained pinto beans
1 4-oz can diced chilies
1 10-oz bag frozen shoepeg corn
2 tsp cumin
Salt to taste

Simmer 30-40 minutes

Sorry, no nutrition information

White Bean Soup

Sauté in a little oil:
1 c. onion, chopped
1 c. celery, chopped
1 Tblsp. diced garlic
2 c. sliced zucchini

Add:
1 can Italian style diced tomatoes
1 can Cannellini beans (or other white beans)
Oregano and basil to taste
Heat through.

Sorry, no nutrition information

Vegetarian Chili

Sauté in a little oil:
1 onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
1 jalapeno pepper, seeded and finely diced
1 Tblsp. diced garlic

Stir in and cook 7 minutes:
2 small zucchini, diced
2 portabella mushrooms, trimmed & diced

Add and simmer 15 minutes:
2 cans diced tomatoes
1 can drained and rinsed black beans
1/2 tsp. dried oregano
2 tsp. cumin
1 tsp. coriander
1 tsp. chili powder

Sorry, no nutrition information

White Bean, Ham, and Spinach Soup

Sauté until tender in a little oil:
1 med. onion, chopped
1 rib celery, chopped
1 large carrot, chopped

Add and bring to a boil:
2 cans low-salt chicken broth

Reduce heat and stir in:
6 oz. finely diced ham
1 15-oz can small white beans
1 Tblsp prepared diced garlic

Simmer 4-5 minutes, then add:
1 cup tightly packed spinach, chopped
3 Tblsp fresh or 1 Tblsp dried oregano
3 Tblsp fresh or 1 Tblsp dried parsley
2 Tblsp lemon juice (optional)

Stir together 1 minute and remove from heat.
Add salt and pepper to taste.

Nutrition (per serving, based on 4): 180 calories, 5 grams fat, 41 mg cholesterol, 871 mg sodium, 4.3 grams fiber

Shrimp Soup (or Not)

Sauté until tender in a little oil:
1 med. onion, chopped
2 ribs celery, chopped
1 large carrot, diced
2 cups fresh or frozen cut green beans

Add and simmer 15-20 minutes:
5 cups tomato juice
1 cup sliced fresh mushrooms
1 med tomato, diced, or 1 cup halved cherry tomatoes
2 tsp. Worcestershire sauce
1 tsp. dried basil
1 tsp dried oregano
1 tsp garlic powder
Salt and pepper to taste

If desired, at the very end, add 6 large or 10 small p & d shrimp per person. Heat just long enough to be sure shrimp are hot. If you don’t plan to use all the soup, divide it in half and add shrimp to half the soup. Adding shrimp at the last minute prevents overcooking, which makes the shrimp tough.

Nutrition (with shrimp) (per serving, based on 6): 165 calories, 1.5 grams fat, 59 mg cholesterol, 15 grams carbohydrates, 819 mg sodium, 5 grams fiber

From Your Garden Chili

5 med carrots, chopped
2 med white potatoes, diced
1 med onion, chopped
1 green or yellow bell pepper, chopped

Microwave these veggies on high for 5 minutes and then place in soup pot. Add and in:

1 can vegetable broth
1 8-oz. can tomato sauce
2 cans no-salt added diced tomatoes
1 can garbanzo beans (rinsed and drained)
1 can black beans (rinsed and drained)
1 Tblsp chili powder
1 tsp prepared diced garlic
1 tsp cumin

Cover and simmer 20-25 minutes. Add:
1 med zucchini, diced
and simmer 5 more minutes.

Nutrition (per serving, based on 10): 156 calories, 1.5 grams fat, no cholesterol, 30 grams carbohydrates, 8 grams protein, 402 mg sodium, 7.5 grams fiber

Thai Chicken Soup with Coconut

Dice 2 chicken breasts and sauté lightly in 1 Tblsp. oil. Add
1 15-oz can unsweetened coconut milk
2 cups water
3 med. carrots, sliced thinly
1 rib celery, sliced thinly
1 Tblsp light soy sauce
2 tsp Thai seasoning
Salt and pepper to taste

Bring to a boil, then cover and simmer just until veggies are tender.
Stir in:
Juice of 2 limes (about 1/4 cup)

Serve immediately.

Nutrition (per serving, based on 4): 488 calories, 26 grams fat, 98 grams cholesterol, 9 grams carbohydrates, 24 grams protein, 1218 mg sodium, 1 gram fiber

Turkey Vegetable Soup

1 lb. ground turkey
1 med. onion, chopped
2 ribs celery, chopped

Sauté these in a Dutch oven with a little olive oil. When the turkey is no longer pink, add:

2 tsp. minced garlic
2 med. carrots, diced
2 cups frozen green beans
1 cup fresh mushrooms, sliced
1 apple, cored but not peeled, chopped
1 tomato, chopped

3 cups tomato juice
1 can low-sodium chicken broth
3 tsp. Worcestershire sauce
2 tsp. dried basil
2 tsp. dried oregano
Salt and pepper to taste

Simmer all ingredients on low about 1 hour or until vegetables are desired tenderness.

Nutrition (per 1 cup soup): 115 calories; 1 gram fat, 39 mg cholesterol, 10 grams carbohydrates, 16 grams protein, 3 grams fiber, 520 mg sodium

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.