Favorite Healthy Soup Recipe?
- Thread starter bceogirl
- Start date
allwildgirl
Cathlete
I love the lentil soup I make. It's really quick and easy and has middle eastern seasonings, which makes it a bit different.
Lentil Soup
1 tbsp vegetable oil
1 onion, chopped
1 clove garlic, minced
1 tsp cumin
1 tsp finely grated orange peel
½ tsp each ground allspice, coriander seed and pepper
4 cups reduced sodium chicken or vegetable broth
2 cans (19 oz each) cooked lentils or about 3 cups cooked or frozen lentils
½ cup chopped fresh parsley
2 tbsp yogurt
Heat oil in a large saucepan set over medium heat. Add the onion, garlic, cumin, orange peel, allspice, coriander and pepper. Cook, stirring often, for 5 minutes. Add broth and bring to a boil.
Rinse lentils and drain well. Add to pan; return to boil. Simmer for 7 to 10 minutes. Working in batches, puree soup in a blender or food processor until smooth or almost smooth (I like to leave it chunkier).
Return to saucepan and reheat. Stir in parsley and serve with a dollop of yogurt in the center (I never do either of those things!).
Per serving:
174 calories
13 g protein
3 g fat
25 g carbs
5 g fibre
Lentil Soup
1 tbsp vegetable oil
1 onion, chopped
1 clove garlic, minced
1 tsp cumin
1 tsp finely grated orange peel
½ tsp each ground allspice, coriander seed and pepper
4 cups reduced sodium chicken or vegetable broth
2 cans (19 oz each) cooked lentils or about 3 cups cooked or frozen lentils
½ cup chopped fresh parsley
2 tbsp yogurt
Heat oil in a large saucepan set over medium heat. Add the onion, garlic, cumin, orange peel, allspice, coriander and pepper. Cook, stirring often, for 5 minutes. Add broth and bring to a boil.
Rinse lentils and drain well. Add to pan; return to boil. Simmer for 7 to 10 minutes. Working in batches, puree soup in a blender or food processor until smooth or almost smooth (I like to leave it chunkier).
Return to saucepan and reheat. Stir in parsley and serve with a dollop of yogurt in the center (I never do either of those things!).
Per serving:
174 calories
13 g protein
3 g fat
25 g carbs
5 g fibre
Miss Lee
Cathlete
Here's a good one from Rachel Ray that's really quick and easy, and yummy, too.
2 tablespoons (2 turns around the pan) extra-virgin olive oil
2 medium carrots, peeled and chopped
1 parsnip, peeled and chopped
1 medium onion, chopped
2 ribs celery, chopped
2 bay leaves, fresh or dried
Salt and pepper
6 cups good quality chicken stock
1 pound (the average weight of 1 package) chicken breast tenders, diced
1/2 pound wide egg noodles
A handful fresh parsley, chopped
A handful fresh dill, chopped
Place a large pot over moderate heat and add extra-virgin olive oil. Work close to the stove and add vegetables to the pot as you chop, in the order they are listed.
Add bay leaves and season vegetables with salt and pepper, to taste. Add stock to the pot and raise flame to bring liquid to a boil. Add diced chicken tenderloins, return soup to a boil, and reduce heat back to moderate. Cook chicken 2 minutes and add noodles. Cook soup an additional 6 minutes or until noodles are tender and remove soup from the heat.
Stir in parsley and dill, remove bay leaves and serve. This is a thick soup. Add up to 2 cups of water if you like chicken soup with lots of broth.
2 tablespoons (2 turns around the pan) extra-virgin olive oil
2 medium carrots, peeled and chopped
1 parsnip, peeled and chopped
1 medium onion, chopped
2 ribs celery, chopped
2 bay leaves, fresh or dried
Salt and pepper
6 cups good quality chicken stock
1 pound (the average weight of 1 package) chicken breast tenders, diced
1/2 pound wide egg noodles
A handful fresh parsley, chopped
A handful fresh dill, chopped
Place a large pot over moderate heat and add extra-virgin olive oil. Work close to the stove and add vegetables to the pot as you chop, in the order they are listed.
Add bay leaves and season vegetables with salt and pepper, to taste. Add stock to the pot and raise flame to bring liquid to a boil. Add diced chicken tenderloins, return soup to a boil, and reduce heat back to moderate. Cook chicken 2 minutes and add noodles. Cook soup an additional 6 minutes or until noodles are tender and remove soup from the heat.
Stir in parsley and dill, remove bay leaves and serve. This is a thick soup. Add up to 2 cups of water if you like chicken soup with lots of broth.
roses_92123
Cathlete
This one is one that many of you familiar with Weight Watchers will know (and hopefully love!!!). It was one of my favorites...very filling and very healthy!
Garden Vegetable Soup
2/3 cup sliced carrot
1/2 cup diced onion
2 garlic cloves, minced
3 cups broth (beef, chicken, or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 Tbsp. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 cup diced zucchini
1. In large saucepan, sprayed with nonstick cooking spray, saute the carrot, onion, and garlic over low heat until softened, about 5 minutes. 2. Add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender. 3. Stir in zucchini and heat 3 - 4 minutes. Serve hot
Garden Vegetable Soup
2/3 cup sliced carrot
1/2 cup diced onion
2 garlic cloves, minced
3 cups broth (beef, chicken, or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 Tbsp. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 cup diced zucchini
1. In large saucepan, sprayed with nonstick cooking spray, saute the carrot, onion, and garlic over low heat until softened, about 5 minutes. 2. Add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender. 3. Stir in zucchini and heat 3 - 4 minutes. Serve hot
amyg
Cathlete
Turkey Black Bean Chili
Heat 1 tablespoon olive oil in saucepan over medium-low heat. Add 1 cup chopped onions, 2 cups diced red and green peppers, 1 cup diced carrots and 1 chopped garlic clove. Cook until the onions are golden and vegetables are tender, about 8 minutes, stirring frequently.
Sprinkle in 3 teaspoons ground cumin and 2 tablespoons chili powder (more if you like added kick), then add 1 pound ground turkey breast and stir, breaking up the meat. Heat until meat is cooked through, 5 to 7 minutes. Add one container of mild, fresh salsa; 3 cups reduced-sodium 99-percent-fat-free canned chicken broth; two 16-ounce cans of black beans, drained and rinsed; plus 1 tablespoon low-sodium tomato paste. Simmer over medium heat. Lower the heat, then simmer uncovered until liquid has reduced and chili has thickened (about 45 minutes). Makes eight servings.
I've used taco TOFU meat (I can't remember the name of the brand)-- crumbled tofu meat rather than the turkey and it is just as yummy. :9
Heat 1 tablespoon olive oil in saucepan over medium-low heat. Add 1 cup chopped onions, 2 cups diced red and green peppers, 1 cup diced carrots and 1 chopped garlic clove. Cook until the onions are golden and vegetables are tender, about 8 minutes, stirring frequently.
Sprinkle in 3 teaspoons ground cumin and 2 tablespoons chili powder (more if you like added kick), then add 1 pound ground turkey breast and stir, breaking up the meat. Heat until meat is cooked through, 5 to 7 minutes. Add one container of mild, fresh salsa; 3 cups reduced-sodium 99-percent-fat-free canned chicken broth; two 16-ounce cans of black beans, drained and rinsed; plus 1 tablespoon low-sodium tomato paste. Simmer over medium heat. Lower the heat, then simmer uncovered until liquid has reduced and chili has thickened (about 45 minutes). Makes eight servings.
I've used taco TOFU meat (I can't remember the name of the brand)-- crumbled tofu meat rather than the turkey and it is just as yummy. :9
I personally use quite a lot of eating well's recipes.
Miss Lee
Cathlete
>Thank you for the great recipes!
>I'm starting with the first one and working my way down, they
>all sound fantastic !
>
>Anyone have a good one with white beans and Kale? (or any
>other greens) I had an easy recipe that we loved and lost it.
>:-(
>
>
Becky, here's one I found on a vegan website. It's really delicious!
White Bean and Kale Minestrone
Adapted from Soup Makes the Meal by Ken Haedrich (Harvard Common Press, 2001).
3/4 cup dried small white beans, picked over and rinsed
1 large onion, coarsely chopped
1 small green bell pepper, seeded and coarsely chopped
2 cloves garlic, minced
3 quarts water
1 large all-purpose potato, peeled and finely diced
1 cup seeded and finely diced winter squash
2 ribs celery, chopped
1 bay leaf
1/2 pound kale
1 cup coarsely chopped canned tomatoes, with their juices
2 tablespoons tomato paste
1 teaspoon dried basil
1/2 teaspoon dried rosemary
1 1/2 teaspoons salt
1 1/2 teaspoons freshly ground black pepper, or to taste
1/2 cup packed fresh parsley leaves, chopped
1. Put the beans in a large saucepan and cover with plenty of water. Bring to a boil, continue boiling for 2 minutes, then remove from the heat. Cover and set aside to soak for 1 hour.
2. Heat a non-stick skillet over moderate heat. Add the onion and bell pepper and cook, stirring, until the onion is translucent, about 8 minutes. Stir in the garlic, cook 1 minute, then add the water, potato, squash, celery, and bay leaf. Drain the beans and then add them. Bring soup to a boil, then reduce heat to moderately low and cook at a very gentle boil until the beans are tender, about 1 hour.
3. Strip the kale leaves from their stems, ripping the leaves into bite-size pieces; discard the stems. Rinse the leaves by dunking them in a bowl of cool water. Add kale, tomatoes, tomato paste and herbs to the soup. Add salt and pepper. Simmer for 15 minutes, then correct the seasonings. Stir in the parsley just before serving.
Makes 6 to 8 servings.
>I'm starting with the first one and working my way down, they
>all sound fantastic !
>
>Anyone have a good one with white beans and Kale? (or any
>other greens) I had an easy recipe that we loved and lost it.
>:-(
>
>
Becky, here's one I found on a vegan website. It's really delicious!
White Bean and Kale Minestrone
Adapted from Soup Makes the Meal by Ken Haedrich (Harvard Common Press, 2001).
3/4 cup dried small white beans, picked over and rinsed
1 large onion, coarsely chopped
1 small green bell pepper, seeded and coarsely chopped
2 cloves garlic, minced
3 quarts water
1 large all-purpose potato, peeled and finely diced
1 cup seeded and finely diced winter squash
2 ribs celery, chopped
1 bay leaf
1/2 pound kale
1 cup coarsely chopped canned tomatoes, with their juices
2 tablespoons tomato paste
1 teaspoon dried basil
1/2 teaspoon dried rosemary
1 1/2 teaspoons salt
1 1/2 teaspoons freshly ground black pepper, or to taste
1/2 cup packed fresh parsley leaves, chopped
1. Put the beans in a large saucepan and cover with plenty of water. Bring to a boil, continue boiling for 2 minutes, then remove from the heat. Cover and set aside to soak for 1 hour.
2. Heat a non-stick skillet over moderate heat. Add the onion and bell pepper and cook, stirring, until the onion is translucent, about 8 minutes. Stir in the garlic, cook 1 minute, then add the water, potato, squash, celery, and bay leaf. Drain the beans and then add them. Bring soup to a boil, then reduce heat to moderately low and cook at a very gentle boil until the beans are tender, about 1 hour.
3. Strip the kale leaves from their stems, ripping the leaves into bite-size pieces; discard the stems. Rinse the leaves by dunking them in a bowl of cool water. Add kale, tomatoes, tomato paste and herbs to the soup. Add salt and pepper. Simmer for 15 minutes, then correct the seasonings. Stir in the parsley just before serving.
Makes 6 to 8 servings.
banslug
Cathlete
OH MAN! HAPPY FRIDAY to me! LOL. SOUPS are my all time favorite thing to make and have on hand all year round! I make TONS of different soups. A lot of my soups, I stick in the crockpot at night and let it cook all night long! Happy MORNING to wake up to a fresh, homemade post of soup!
When I get a chance, I will type a few in and post them here! PROMISE!
Thanks to those that already posted theirs to share!
Gayle
When I get a chance, I will type a few in and post them here! PROMISE!
Thanks to those that already posted theirs to share!
Gayle
toughYrun
Cathlete
Not soup but a stew from the Vegan Planet cookbook is my current favorite: (the original recipe calls for one 14.5 oz can crushed tomoatoes but I prefer it with a large (28 oz) can of petite diced tomatoes. Also, Trader Joes sells peeled and cut yams and I use those....much easier)
African Sweet Potato and Peanut Stew
1 tablespoon olive oil
1 medium yellow onion, chopped
1 medium green bell pepper, seeded and chopped
1 large garlic clove, minced
2 teaspoons light brown sugar or natural sweetener
1 teaspoon peeled and grated fresh ginger
1/2 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne
1 1/2 pounds sweet potatoes, peeled and cut into 1/2 inch dice
One 28 oz can diced tomatoes
1 1/2 cups vegetable stock
Salt
One 15 oz can dark red kidney beans, drained and rinsed
2 tablespoons natural peanut butter
1/2 cup chopped dry roasted peanuts
1. Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until softened, about 5 minutes. Add the bell pepper and garlic, cover and cook until softened, about 5 minutes. Stir in the brown sugar, ginger, cumin, cinnamon and cayenne and cook, stiring, for 30 seconds. Add the sweet potatoes and stir to coat. Stir in the tomatoes, stock and salt to taste. Bring to a boil, then reduce the heat to low and simmer until the vegetables are soft, about 20 minutes.
2. About 10 minutes before the end of the cooking time, stir in the kidney beans and simmer until heated through.
3. Place the peanut butter in a small bowl and blend in about 1/4 cup of the broth, stirring until smooth, then stir it into the stew.
4. Taste and adjust the seasonings. Sprinkle with the chopped penuts and serve.
African Sweet Potato and Peanut Stew
1 tablespoon olive oil
1 medium yellow onion, chopped
1 medium green bell pepper, seeded and chopped
1 large garlic clove, minced
2 teaspoons light brown sugar or natural sweetener
1 teaspoon peeled and grated fresh ginger
1/2 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne
1 1/2 pounds sweet potatoes, peeled and cut into 1/2 inch dice
One 28 oz can diced tomatoes
1 1/2 cups vegetable stock
Salt
One 15 oz can dark red kidney beans, drained and rinsed
2 tablespoons natural peanut butter
1/2 cup chopped dry roasted peanuts
1. Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until softened, about 5 minutes. Add the bell pepper and garlic, cover and cook until softened, about 5 minutes. Stir in the brown sugar, ginger, cumin, cinnamon and cayenne and cook, stiring, for 30 seconds. Add the sweet potatoes and stir to coat. Stir in the tomatoes, stock and salt to taste. Bring to a boil, then reduce the heat to low and simmer until the vegetables are soft, about 20 minutes.
2. About 10 minutes before the end of the cooking time, stir in the kidney beans and simmer until heated through.
3. Place the peanut butter in a small bowl and blend in about 1/4 cup of the broth, stirring until smooth, then stir it into the stew.
4. Taste and adjust the seasonings. Sprinkle with the chopped penuts and serve.