Easy Bean Soup

Looking for health recipes for the New Year? This hearty soup is packed with protein, healthy high fiber carbs and can be customized with your favorite seasonings. It freezes well and is perfect for a plant-based lunch or dinner.

Ingredients:

One package 15 bean soup mix 

64 ounces chicken or vegetable broth 

One 28 ounce can of crushed tomatoes 

Choice of seasonings –salt, pepper, Italian, Cajun 

Directions:

Soak the beans overnight (or at least 8 hours) in 8 cups of water. Rinse beans well and add to a large pot with 64 ounces of chicken or vegetable broth and bring to a boil on high heat. Reduce heat to low and simmer for. 1.5 hours. Put in the tomatoes and simmer for another. 30 minutes. Add desired seasonings and serve. Note: You can use the seasoning that comes with the soup mix but I usually choose to use more natural seasonings without all the additives. 

Makes 14 cups 14 servings 

Serving size: 1 cup Calories 161 Protein 10 g Carb 30 g Fiber 9 g Sugars 5 g Fat 0 g Saturated fat 0 g Sodium 490

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Recipe ReDux Post # 76 Roasted Red Pepper and Pumpkin Soup

The Recipe ReDux for December is “Souper Soups” and we were encouraged to create healthy soup recipes.  I wanted to develop something festive for the holidays so I decided to go with red peppers plus a hint of pumpkin as a base to combine with vegetable broth.  Adding some paprika and cayenne gave the recipe a nice kick.  These simple clean  ingredients come together to create a flavorful nutritious soup that is very low in calories and fat, yet surprisingly filling.  I hope you will give it a try along with all the other Recipe ReDux soup recipes.

Ingredients

5 medium red bell peppers, cored, seeded and quartered
1/3 cup pumpkin puree (fresh or canned)
3 cups vegetable or chicken broth
½ teaspoon smoked paprika
1/8 teaspoon cayenne pepper (optional)

¼ teaspoon salt (optional)

cooking spray or parchment paper

Directions:

Preheat the oven to 400 degrees. Add the peppers to a baking sheet coated with cooking spray or lined with parchment paper. Roast them 10 minutes, flip them over and then roast for another 10 minutes. Remove from oven and set aside to cool. Add the half of the cooled peppers and 2 cups of the broth to a blender or food processor and blend on high speed for one minute. Add the rest of the peppers, the last cup of broth and the spices in the blender and blend for another 1-2 minutes until smooth. Put the blended mixture back in a medium pot and warm on medium heat for 4-5 minutes until heated through.

Makes 4 -5 cups, four servings
Serving size: about 1 cup Calories   60  Protein 2  g Carb  15 g Fiber  1 g Sugars  2 g Fat  0 g Saturated fat  0 g Sodium  106 mg

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Recipe ReDux Post # 60 Slow Cooker Taco Soup

July's Recipe ReDux challenge is "beat the heat" with recipes from your slow cooker and I was happy to participate as it has been awhile since I have used mine! Mexican themed dishes are always a favorite in our household so I decided to try my luck with a taco soup-ish recipe.  I simply browned  some turkey in a pan, added it + canned beans/tomatoes/corn and taco seasoning...and that was it.  7-8 hours later you have a hearty flavorful soup reminiscent of chili in a way.  It's great served with tortilla chips and topped with low fat cheese and avocado.  I hope you will try it out and also check out the other yummy recipes from the recipe redux crew!

Ingredients:

1.5 pounds extra lean ground turkey
1 tablespoon olive oil
two 28 ounce cans of crushed tomatoes
one 14 ounce can of black beans, rinsed well
one 14 ounce can of pinto beans, rinsed well
one 14 ounce can of kidney beans, rinsed well
one 14 ounce can of corn, rinsed well
2 tablespoon taco seasoning

Directions:

Coat a large skillet with the olive oil, put in the turkey and lightly brown it for about 7-10 minutes until mostly cooked through.  Add browned turkey, the beans, corn  and taco seasoning to the slow cooker and cook on low heat for 7-8 hours.

Makes 12 cups, 12 servings

Serving size: 1 cup  Calories  235 Protein 22 g Carb 36 g Fiber  g Sugars 9 g Fat 1 g Saturated fat less than 0.5 g Sodium 674 mg

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Recipe Redux Post # 54: Kicked Up Tomato Soup

My challenge for Recipe ReDux this January was to create a “budget friendly” entrée that costs less than $3.00/serving.  I thought this was a great idea and brought Gabby in on the task so she could learn about the cost of ingredients in addition to helping me in the kitchen.  When I think of cost friendly, I think of canned ingredients so we looked in our pantry to see what we had.  Being that’s its been cold and rainy lately we thought a soup recipe would be in order and got to work combining what staples we had on hand.  We decided to do a kicked up tomato soup that actually included adding refried beans, corn, chili powder and cumin for some flair.  It was super easy to make and…..costs only roughly $ 1.00 per serving!!  You can add left over chicken or more beans  (like whole pinto or black) if you want to increase the protein and can garnish it with low fat cheese or sour cream as well. We hope you will try it along with the other budget friendly recipes from the Recipe ReDux group.

Ingredients:

32 ounces of vegetable broth

One 16 ounce can of corn  

One 16 ounce can of refried beans

One 28 ounce can of diced tomatoes

2 teaspoons chili powder

2 teaspoons ground cumin

Directions:

Add all ingredients to a large pot and bring to a boil, stirring often. Reduce to medium-low heat and simmer (stirring occasionally) until warmed though and beans are uniformly mixed in, about 10 minutes. 

Makes about 12 cups, six servings

Serving size: 2 cups Calories 140 Protein 6 g Carb 24 g Fiber 7 g Sugars 19 g Fat 4.5 g Saturated fat 0.5 g Sodium 800 mg

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Sweet and Spicy Acorn Squash Apple Soup

Winter is coming to an end, though I cannot say that we have had much of a winter all here in LA. Regardless, I thought I'd post one more soup recipe in the spirit!

Ingredients:

1 medium-large acorn squash ( you will need 3 cups cooked acorn squash total)

½ tablcspoon butter or margarine (I used Earth Balance)

1 cup peeled and finely chopped apple

3 cups vegetable or chicken broth

1 packed tablespoon brown sugar

1 teaspoon ground cumin

salt and pepper to taste

Directions:

Preheat the oven to 375 degrees and roast acorn squash whole for 40-45 minutes until the outside is starting to brown, the skin is soft and it is easily pierced with a fork or knife. Allow the squash to cool for 10 minutes and carefully cut in half (watch for trapped hot steam inside). Scoop out the seeds and then set aside 3 cups of cooked squash.  While the squash is cooling add the tablespoon butter/margarine to a large pot and throw in the apple.  Warm on medium heat, stirring occasionally for about 5-7 minutes and it is lightly browned and softened.  Put the squash, broth, cumin and brown sugar in the pot and simmer on low heat for 10 to 15 minutes.

Remove from heat, and carefully transfer the soup into a blender. If you have a smaller blender only add one fourth to half of the mixture at a time (you can put the other half in the dish until ready to blend).

A note about blending hot liquids: in order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top which will allow air to escape more gently Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top

Blend on low speed for 1-2 minutes, until a smooth consistency is reached. Put the blended mixture back in the saucepan and warm on low heat stirring frequently (to prevent the thick soup from spattering) for about 5 minutes. Add salt and pepper to taste.

Makes 5 cups, 5 servings

Serving size: 1 cup Calories 90 Protein  1 g Carb 21 g Fiber 5 g Sugars 6 g Fat 1.5 g Saturated fat  0 g Sodium 350  mg* 

*analysis does not include added salt

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Roasted Pumpkin Parmesan Soup

A great soup to fuel up on before trick-or-treating!  Happy Halloween :)

Ingredients:

3 cups fresh roasted pumpkin, about the average amount obtained from one pie pumpkin  (directions on roasting listed below)
3.5 cups chicken or vegetable broth
½  teaspoon garlic powder
1/3 cup grated parmesan cheese (the shredded kind, NOT powdered!)
salt and pepper to taste

Directions:

Roasting pumpkin-

I like to roast my pumpkin whole, on a baking sheet at 400 degrees for about 40-60 minutes. The actual time will vary based on the oven's actual temperature, the moistness of the pumpkin, the variety of pumpkin and it’s size. You will know it's done when a knife slips into the flesh very easily. Let it cool a bit before slicing open - and even then, be careful when slicing open for the steam will rush out and could definitely burn. Scoop out the seeds with a spoon and then scrape the pumpkin off the skins. Refrigerate until ready to use.

The soup-

Add the broth to a large pot and bring to a boil on high heat.  Add the pumpkin and garlic powder and reduce heat to low -medium and simmer for a few minutes. Remove from heat, stir in the parmesan cheese and carefully transfer the soup into a blender. If you have a smaller blender only add one fourth to half of the mixture at a time (you can put the other half in the dish until ready to blend).

A note about blending hot liquids: in order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top which will allow air to escape more gently Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top

Blend on low speed for 1-2 minutes, until a smooth consistency is reached. Put the blended mixture back in the saucepan and warm on low heat stirring frequently (to prevent the thick soup from spattering) for about 5 minutes. Add salt and pepper to taste.

Makes 4 cups, 4 servings

Serving size: 1 cup Calories 80 Protein 4 g Carb 12 g Fiber 2 g Sugars 4 g Fat 3 g Saturated fat 0  g Sodium  620 mg

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Cabbage Veggie Soup

Spring has just arrived so I thought I'd post one last soup recipe before warmer weather is upon us. This is a great comforting soup for a rainy day!

Ingredients:

1 teaspoon olive oil
2 cups chopped carrots
2 cups chopped celery
1 cup chopped onion
2 cups chopped cabbage
One 15 ounce can diced tomatoes
32 ounces chicken or vegetable broth (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
½ to 1 teaspoon garlic powder
1-2 teaspoons sweet paprika
salt and pepper to taste


Directions:

Add the teaspoon olive oil, carrots, celery and onion to a large pot and sauté on medium-high heat for 5 -7 minutes, stirring frequently. Add the cabbage, tomatoes, broth, garlic powder and paprika and bring to a boil, then reduce the heat, add salt and pepper to taste and simmer for at least 12 -15 minutes until veggies are tender.

Makes 10 cups, 10 servings

Serving size: 1 cup Calories 40 Protein 2 g Carb 7 g Fiber 2 g Sugars 4 g Fat 1 g Saturated fat 0 g Sodium 490 mg

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Tomato Mushroom Soup

I had an amazing tomato mushroom soup this past summer when my husband and I were in St. Louis. We were visiting his college town, Columbia, but unfortunately it was pouring rain so he couldn’t show me many sights. We did duck in to Flat Branch Pub where I had the soup and I decided that I HAD to copy it at home, so here is my version.

Ingredients

1 teaspoon olive oil, divided
1 cup chopped onion
1 tablespoon chopped garlic
5 cups sliced button or cremini mushrooms
1 cup tomato sauce
4 cups low sodium V8 juice
one 14 ounce can fire roasted tomatoes
1 teaspoon dried oregano
black pepper to taste
chopped fresh basil (optional for garnish)

Directions:

Add ½ teaspoon of olive oil, the onions and garlic into a large pot and sauté for 3-5 minutes on medium-high heat until soft and lightly browned. Add the other ½ teaspoon of olive oil and the mushrooms and sauté for another 5 minutes. Throw in the tomato sauce, V8, canned tomatoes an oregano, bring to a boil and then simmer for another 5-10 minutes. Add black pepper to taste and garnish with fresh chopped basil if desired

Makes 9 cups, 9 servings

Serving size 1 cup Calories 60 Protein 3 g Carb 12 g Fiber 2 g Sugars 7 g Fat l0.5 g Saturated fat 0 g Sodium 290 mg

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Versatile Chicken Soup...Post Number 200!

200 posts in almost 2.5 years, wow…time flies! Another big thanks to all my readers for all your attention, support and feedback!! Spring has arrived, and with it will come the warmer temps soon so I thought I’d post about this soup before the hot weather calls for more salad recipes. This is a great, comforting, and easy basic recipe that you can take in many directions according to your own taste and creativity. I’ve included some of my own fun add-ins listed at the bottom of the recipe, enjoy!

Ingredients:

1 teaspoon olive oil
2 cups chopped carrots
2 cups chopped celery
1 cup onion
2 cups mushrooms
3 cups chicken breast, preferably cooked
64 ounces chicken broth (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
¼ teaspoon garlic powder
Additional seasonings:
Salt, pepper to taste
1/2 teaspoon of Morton’s Nature’s Seasoning

Directions:

If you are starting with raw chicken, cut into large pieces, about 3 ounces each and add to a pot of boiling water. Cook until no longer pink in the center but still very moist, abut 10-12 minutes. Drain, cool and cut into cubes. If you have leftover cooked chicken, you get to skip this step! Add the teaspoon olive oil, carrots, celery and onion to a large pot and sauté on medium-high heat for 5 -7 minutes, stirring frequently. Add the mushrooms, cooked chicken and broth and bring to a boil, then reduce the heat, add desired seasonings and simmer for at least 10 -15 minutes until veggies are tender.

Makes 14 cups, 14 servings

Serving size: 1 cup Calories 70 Protein 10 g Carb 5 g Fiber 1 g Sugars 3 g Fat 1.5 g Saturated fat 0 g Sodium 790 mg

Variations:

Great add-ins = a couple of handfuls of raw spinach, brown rice, whole wheat pasta, a can of cooked tomatoes, beans, corn …you name it!

If you are watching sodium, use low sodium broth

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Broccoli Soup

A great green starter, perfect for St. Patty's Day!

Ingredients:

1 teaspoon olive oil
3-4 finely chopped fresh garlic cloves
½ cup chopped white or yellow onion
4 cups chopped broccoli
3 cups chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1 Tablespoon parmesan cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
½ cup cooked potato (optional)
salt, pepper and garlic powder to taste

Directions:

Cook the broccoli until almost done- this can be done by either boiling it in a pot of water, steaming in a pyrex dish in an half inch of water, or even quicker, put it in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 3-4 minutes Add 1 teaspoon of olive oil to a large pot, with the onions and garlic and sauté them on medium-high heat until lightly browned/tender, about 3-4 minutes .Put in the broth, cooked broccoli (cooked potato too if desired) and bring to a boil, then reduce to low heat and simmer for 3-5 minutes. Turn off the heat and cool for 5-10 minutes, then carefully transfer the soup into a blender. If you have a smaller blender do this in batches, instead of blending the entire amount at one time. Add only one fourth to one half of the mixture at a time (you can put the other half in a large bowl.)
**A note about blending hot liquids: in order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top, which will allow air to escape more gently. Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top.

Blend in batches on low speed for about a minute, until a smooth consistency is reached. Put all of the finished blended mixture back in the saucepan add the parmesan cheese (plus salt, pepper garlic powder to taste) and warm on low heat for 5 -10 minutes, stirring frequently to prevent the thick soup from spattering.

Variation: to reduce sodium content you can use low sodium chicken broth

Makes 4 cups, four servings

Serving size: 1 cup Calories 70 Protein 4 g Carb 9 g Fiber 3 g Sugars 3 g Fat 2.5 g saturated fat <1 g Sodium 750 mg

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Simple Celery Soup

This soup is a dieter’s dream- super low in calories, helps to fill you up and celery is a natural diuretic so it may help a bit with belly bloat as well! Oh- and not to mention, it tastes good too ☺

Ingredients:

1 teaspoon olive oil
1 finely chopped fresh garlic clove (1 teaspoon)
½ cup chopped white or yellow onion
4 cups chopped celery
3 cups chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)

Directions:

Add ½ teaspoon of olive oil to a large pot, along with the onions and garlic and sauté them on medium-high heat until lightly browned/tender, about 3-4 minutes. Put in the other ½ teaspoon of olive oil plus the chopped celery and saute some more, stirring frequently for another 3-5 minutes. Add the broth, bring to a boil, then reduce to low heat and simmer for 7-10 minute, until the celery is tender. Turn off the heat and cool for 5-10 minutes, then carefully transfer the soup into a blender. If you have a smaller blender do this in batches, instead of blending the entire amount at one time. Add only one fourth to one half of the mixture at a time (you can put the other half in a large bowl.)
**A note about blending hot liquids: in order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top, which will allow air to escape more gently. Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top.

Blend in batches on low speed for about a minute, until a smooth consistency is reached. Put all of the finished blended mixture back in the saucepan and warm on low heat for 5 -10 minutes, stirring frequently (to prevent the thick soup from spattering.)

Variation: to reduce sodium content you can use low sodium broth

Makes 4 cups, four servings

Serving size: 1 cup Calories 45 Protein 2 g Carb 5 g Fiber 2 g Sugars 3 g Fat 1.5 g saturated fat 0 g Sodium 780 mg

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Roasted Zucchini and Garlic Soup

A light and fresh soup- simple ingredients but very tasty with no cream added or needed!

Ingredients:

1 pound zucchini (about 4-5 medium-large)_
4 garlic cloves
1/3 cup sliced onion
3 cups chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
salt and pepper to taste

Directions

Preheat oven to 425 degrees F. Rinse and slice zucchini lengthwise into strips about ¼ inch thick. Place the zucchini, garlic and onions on a large baking sheet coated with cooking spray and roast until tender, about 15 minutes each side. Remove from oven and let cool for 15-20 minutes. Chop up the cooked zucchini, garlic and onions and add half of them plus one cup broth to a blender and puree until smooth. Add the remaining portion and another cup of broth and blend until smooth. Pour the mixture into a medium saucepan, add the last cup of broth (salt and pepper to taste) and warm on medium heat, stirring occasionally, about 5-7 minutes.

Makes 5 cups, 5 servings

Serving size: 1 cup Calories 35 Protein 3 g Carb 5 g Fiber 1 g Sugars 1 g Fat <1 g Saturated fat 0 g Sodium 580 mg

Variation: If you’re watching sodium you can substitute low sodium chicken broth

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Quick Lentil Carrot Soup

Whip up this hearty soup in a flash, using precooked or canned lentils to cut prep time!

Ingredients:

3 cups cooked lentils (dried type- cooked according to package or I used Westbrae canned lentils)
Two 14 ounce cans chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1 cup chopped carrots
1 cup chopped celery
1 cup chopped white onion
1 teaspoon oregano
½ teaspoon garlic powder
ICB or olive oil sprayer (or 1 teaspoon olive oil)

Directions:

Put the onions, carrots and celery into large sized pot sprayed with ICB or olive oil sprayer (or drizzle with 1 teaspoon olive oil) and sauté on medium heat until just before tender (about 7-10 minutes). Put in cooked lentils, broth, oregano and garlic powder and bring to a light boil. Reduce to low heat and simmer about 10-15 minutes.

Variations:

If you are watching your sodium you can use low sodium chicken/vegetable broth in place of regular.

Makes 7 cups, 7 servings

Serving size: 1 cup Calories 120 Protein 8 g Carb 20 g Fiber 9 g Sugars 4 g Fat 1 g Saturated fat 0 g Sodium 630 mg

Labels: soups, veggies, vegetarian, lower fat,

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White Bean, Spinach and Mushroom Soup

An earthy and surprisingly hearty soup, no meat required!

Ingredients:

¾ cups chopped white onion
4 cups chopped mushrooms (crimini, button)
4 cups chopped fresh spinach
One 14 ounce can white beans, rinsed well (kidney, navy)
Two 14 ounce cans chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1 teaspoon garlic powder
1 teaspoon black pepper
ICB or olive oil sprayer (or 1 teaspoon olive oil)

Directions:

Put the onions and mushrooms into large sized pot sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) and sauté on medium heat until just before tender (about 7-10 minutes). Put in canned beans, broth and garlic powder and bring to a light boil. Reduce to low heat, add the spinach and simmer about 10 minutes.

Variations:
If you are watching your sodium you can use low sodium chicken/vegetable broth in place of regular.

Makes 6 cups, 6 servings

Serving size: 1 cup Calories 90 Protein 5 g Carb 14 g Fiber 4 g Sugars 3 g Fat 1.5 g Saturated fat 0 g Sodium 610 mg

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Ridiculously Easy Borscht

Another quick, easy and super healthy soup that’s filling yet ironically not full of calories!

Ingredients:

Two 14 ounce canned beets, chopped (regular, not pickled) or fresh cooked, about 3 cups
¾ cup chopped onions
¾ cup thinly sliced celery
¾ cup sliced carrots
1 cup shredded cabbage
Two 14 ounce cans chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
ICB or olive oil sprayer (or 1 teaspoon olive oil)
salt and pepper to taste

Directions:

Put the onions, carrots and celery into large sized pot sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) and sauté on medium heat until just before tender (about 7-10 minutes). Put in cooked beets, cabbage and broth and bring to a light boil. Reduce to low heat and simmer about 10-15 minutes. Add salt and pepper to taste.

Variations:

If you are watching your sodium you can use low sodium chicken/vegetable broth in place of regular.

Makes 6 cups, 6 servings

Serving size: 1 cup Calories 50 Protein 2 g Carb 11 g Fiber 3 g Sugars 7 g Fat < 1 g Saturated fat 0 g Sodium 740 mg

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Ridiculously Easy Spiced Pumpkin and Coconut Soup

This combination of ingredients that can be quickly thrown together in minutes create a thick, creamy and spicy soup that tastes like it took hours to make!

Ingredients:

Two 15 ounce cans pumpkin puree
One 15 ounce can chicken or vegetable broth (*use a gluten-free brand such as Porgresso Natural if you are on a gluten free diet)
1/2 cup light coconut milk
1 teaspoon curry powder
½ teaspoon ground cumin
¼ teaspoon salt

Directions:

Add the pumpkin, broth, salt and spices to a large pot and let simmer on medium-low heat for 10 minutes, stirring occasionally to produce a thick and smooth consistency. Stir in the coconut milk and simmer for another 5-7 minutes.

Variation: If you are watching sodium, substitute low sodium broth.

Makes 6 cups, 6 servings

Serving size: 1 cup Calories 60 Protein 2 g Carb 13 g Fiber 4 g Sugars 5 g Fat 1.5 g Saturated fat <1 g Sodium 684 mg

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Low Cal Tomato Garden Soup

A nutritious soup packed full veggies, very tasty with little calories. Cook up a batch of this after a season of holiday splurging!

Ingredients:

3/4 cup chopped white onion
1.5 cups chopped celery
1.5 cups chopped carrots
1.5 cups chopped zucchini
1.5 cups cut green beans
½ teaspoon garlic powder
1 teaspoon dried oregano
Two 14 ounce cans chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
One 14 ounce can stewed tomatoes
ICB or olive oil sprayer (or 1 teaspoon olive oil)
chopped fresh basil (optional, to garnish)

Directions

Put the onions, carrots and celery into large sized pot sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) and sauté on medium heat until just before tender (about 10 minutes). Put in the rest of the veggies, garlic powder, oregano, canned tomatoes and broth and bring to a light boil. Reduce to low heat and simmer until the veggies are tender, about 10-15 minutes. Stir in chopped basil and serve.

Variations:
If you are watching your sodium you can use low sodium chicken/vegetable broth in place of regular.

Makes 8 cups, 8 servings

Serving size: 1 cup Calories 50 Protein 2 g Carb 9 g Fiber 3 g Sugars 5 g Fat 1 g Saturated fat <1 g Sodium 570 mg

Labels: soups, veggies, vegetarian, lower fat, lower carb

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Mushroom Soup

Earthy, thick and creamy, it’s hard to believe this soup is low in fat too.

Ingredients:

9 cups of chopped mushrooms (try to use 2-3 different kinds such as crimini, button, portobello)
¾ cup chopped white onion
¼ cup chopped green onion
28 ounces chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
¼ cup chopped fresh basil
1 teaspoon garlic powder
2 tablespoons white wine
½ cup fat free half and half (*use a gluten-free brand such as Darigold if you are on a gluten-free diet)
ICB or 1 tablespoon light margarine or 2 teaspoons olive oil

Directions:

Spray a large pan with ICB (or coat with ½ tablespoon light margarine or 1 teaspoon olive oil) add the onions and 7 cups of the mushrooms (put 2 cups of them aside) and sauté on medium heat for 7-10 minutes until mushrooms are soft and browned. Meanwhile add the 2 cans of broth and the garlic powder to a large pot and place on medium heat. Once the mushrooms are done add them to the pot of broth and simmer for 5 minutes, turn off heat, add the fresh basil and set aside to cool a bit. While the mushroom broth mixture is cooling, spray the large pan again with ICB (or coat with ½ tablespoon light margarine or 1 teaspoon olive oil, add the last 2 cups of the mushrooms and sauté on medium heat for 5-7 minutes until mushrooms are soft and browned and set aside.

Carefully transfer the cooled mushroom and broth mixture from the pot into a blender. If you have a smaller blender only add one fourth to half of the mixture at a time (you can put the other half in a large bowl until ready to blend). Blend on low speed for about a minute, until a smooth consistency is reached.

A note about blending hot liquids: In order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top which will allow air to escape more gently Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top

Put the blended mixture back in the pot, add the cooked mushrooms and white wine and warm on low heat stirring frequently (to prevent the thick soup from spattering.) Add the fat free half and half and simmer for 5 minutes on low heat until uniformly heated.


Makes 7 cups, seven servings

Serving size: 1 cup Calories 60 Protein 4 g Carb 8 g Fiber 1 g Sugars 4 g Fat 1 g Saturated fat <1g Sodium 490 mg

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Triple Tomato Bisque

Fresh, canned and sundried tomatoes plus a few simple ingredients come together to create this soup that’s smooth and full of flavor.

Ingredients:

Two 14 ounce cans of crushed tomatoes
Two 14 ounce cans of chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1 1/3 cup diced fresh tomatoes
2 tablespoons sun-dried tomatoes
2/3 cups diced onion or shallots
4 tablespoons chopped fresh basil
1 teaspoon garlic powder
1 teaspoon dried oregano
½ cup fat free half and half (*use a gluten-free brand such as Darigold if you are on a gluten-free diet)
1 teaspoon olive oil

Directions:

Add the teaspoon olive to a large pot, throw in the shallots, (or onion), fresh tomatoes, sundried tomatoes, oregano and garlic powder and sauté for a few minutes on medium heat until soft. Add the broth, canned tomatoes and simmer for 5-10 minutes. . Remove the tomato broth mixture from heat, let cool a bit and add the fresh basil. Carefully transfer the soup into a blender. If you have a smaller blender only add one fourth to half of the mixture at a time (you can put the other half in a large bowl until ready to blend). Blend on low speed for about a minute, until a smooth consistency is reached.

A note about blending hot liquids: In order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top which will allow air to escape more gently Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top

Put the blended mixture back in the saucepan and warm on low heat stirring frequently (to prevent the thick soup from spattering.) Add the fat free half and half and simmer for 5 minutes on low heat until uniformly heated.

Makes 10 cups, 10 servings
Serving size: 1 cup Calories 45 Protein 2 g Carb 9 g Fiber 1g Sugars 4 g Fat < 1g Saturated fat <1g Sodium 520 mg

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Summer Vegetable Stew

There are literally a dozen different veggies in this stew and many of them are from the summer season. Italian sausage and kidney beans add a nice compliment to this light but satisfying stew.

Ingredients:

1-2 cloves of garlic, diced
I cup chopped white onion
1 cup chopped or shredded carrots
1 cup chopped celery
1 cup chopped turkey or chicken sausage (*use a gluten-free brand such as Trader Joes or Applegate Farms if you are on a gluten-free diet)
1 cup chopped zucchini
1 cup chopped yellow squash
1 cup chopped green beans
1 cup chopped mushrooms
1 cup chopped broccoli florets
1 cup chopped red bell pepper
1 cup chopped canned artichokes
½ cup cooked kidney beans, rinsed well
½ cup corn (fresh, canned, or frozen-thawed)
One 14 ounce can of tomatoes
One 14 ounce can chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
Chopped black olives (optional, for garnish)
Chopped fresh basil (optional, for garnish)
Parmesan cheese (optional, for garnish, *use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)

Directions:

Put the chopped sausage, garlic, onions, carrots and celery into large sized pot sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) and sauté until just before tender (about 5-10 minutes). Put in the rest of the veggies, broth, canned tomatoes and beans in and bring to a light boil. Reduce to low heat and simmer until the veggies are tender, about 25-30 minutes.

Variations:

If you are watching your sodium you can use low sodium broth and tomatoes in place of regular

Not a fan of one of the veggies in the recipe? Then double any of the existing or sub in a cup or two of another such as cauliflower, eggplant, spinach etc.

If you want to keep this completely vegetarian sub in a cup of veggie sausage or add another cup of beans.

Labels: entrees, soupse

Makes 7 cups, seven servings

Serving size: 1 cup Calories 140 Protein 7 g Carb 19 g Fiber 5 g Sugars 7 g Fat 3.5 g Saturated fat <1 g Sodium 680 mg

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