Per Bonita's request
I make soup every Sunday while cooking dinner and divide it into portions for the week. I find it fills me up nicely at lunchtime and is (generally) low calorie!
Here's one of my favourites:
Roasted vegetable soup.
Roast a red pepper, a yellow pepper, a red onion and a punnet of cherry tomatoes.
While they are roasting, boil a diced potato and a chopped carrot in some lowsalt vegetable stock. Once the vegetables are starting to brown at the edges, add them to the pot, simmer for a few minutes and blend! If I am not dieting, I add some chopped chorizo and frozen peas at this stage and simmer again.
Ailbhe, May 2006
Rian, October 2008
I just made this last week but I didn't put the soymilk in...I just left all milk out. We really liked it. It had A LOT more flavor than plain Chicken Noodle Soup
Recipe: Gingery chicken noodle soup
By Mayo Clinic staff
This souped-up version of the ultimate comfort food features edamame (soybeans). For a vegetarian version, substitute cubes of extra-firm tofu for the chicken and use vegetable stock.
By Mayo Clinic staff
3 ounces dried soba noodles
1 tablespoon olive oil
1 large yellow onion, chopped
1 tablespoon peeled and minced fresh ginger
1 carrot, peeled and finely chopped
1 clove garlic, minced
4 cups chicken stock or broth
2 tablespoons reduced-sodium soy sauce
1 pound skinless, boneless chicken breasts, chopped
1 cup shelled edamame
1 cup plain soy milk (soya milk)
1/4 cup chopped fresh cilantro (fresh coriander)
Bring a saucepan 3/4 full of water to a boil, add the noodles and cook until just tender, about 5 minutes. Drain and set aside until needed.
In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the ginger and carrot and saute for 1 minute. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the stock and soy sauce and bring to a boil. Add the chicken and edamame and return to a boil. Reduce the heat to medium-low and simmer until the chicken is cooked and the edamame are tender, about 4 minutes. Add the soba noodles and soy milk and cook until heated through; don't let boil.
Remove from the heat and stir in the cilantro. Ladle into warmed individual bowls and serve immediately.
Nutritional Analysis(per serving) Calories 184 Monounsaturated fat 2 g
Protein 22 g Cholesterol 33 mg
Carbohydrate 11 g Sodium 267 mg
Total fat 5 g Fiber 2 g
Saturated fat 1 g
This is a good one I got from another mama:
Tuscan Sausage and Potato Soup
1lb Italian Sausage
2 large potatoes sliced in half and then in ¼ inch slices
1 large onion
½ can of bacon bits
2 cloves of garlic, minced
2 cups kale or swiss chard, chopped
1 cans of chicken broth
1 quart water
1 cup heavy whipping cream
Cook sausage in 300 degree oven for about 30 minutes. Drain sausages on paper towels and cut into slices. Place onion, potatoes, chicken broth, water, garlic in a pot and cook on medium heat until potatoes are done. Add sausage and bacon and salt and pepper to taste. Simmer for about 10 minutes. Turn heat to low and add chopped kale and cream. Heat through and serve.
Lenora & Chris 01.16.10
DS Brandon 05.13.07
DS CJ 10.06.11
*Co-moderator of January-June '07 and September '11*
I LOVE, LOVE making soup! It's so easy and fast!!
While this isn't really a recipe it is an easy 'method' that you can flavor any way you like!
1 small onion (diced)
2 large carrots or handful of small carrots (diced)
2 rubs celery (diced)
(1 potato if you like) should be cut into bite size pieces
2 cloves garlic
2 cans of beans (any you like)
1 can diced tomatoes
2 hot peppers or sweet peppers if you prefer (diced)
3 cups broth (I like brothy soups so this can be modified to your liking)
Spices of your choice (salt, pepper, oregano, rosemary, cumin, chili powder)
Saute all onion, carrots, celery and peppers in a about 2t olive oil until soft.
Add garlic and spices and stir until fragrant.
Add tomatoes (with juice) and broth and make sure to scrape pan for any browned yummy bits.
stir to combine everything and then add your beans and potatoes (if using)
Allow to come to a boil and the simmer for 15 minutes of until potatoes are soft.
You can add chicken to the pot, too but it will take a bit longer to cook through unless you use cooked chicken. But this makes an awesome soup that the family goes crazy for. And for spices, you just use you palate to decide what and how much to add. Once you add broth, etc. taste it to make sure you like how flavorful it is.
A really awesome tomato soup! No milk so everyone in our family can eat it. From Care to Make a Difference
2 tablespoons olive oil
6 cloves garlic, minced
2 medium onions, chopped
4 cups canned tomatoes with their juice
1/4 cup celery leaves, diced
1 dried chipotle pepper, diced, or hot pepper flakes to taste
2 tablespoons butter or olive oil
2 tablespoons flour
1/2 cup vegetable broth and more as needed
Salt and freshly-ground black pepper to taste
fresh basil or parsley sprigs for garnish (optional)
1. In a large heavy-bottomed soup pot, saute the onions and garlic in the olive oil until softened, about 5 minutes. Add canned tomatoes, squashing them with your hands, or using a potato masher to break them up after they’ve been added to the pot. Add celery leaves and hot pepper.
2. Bring mixture to a simmer and cook, uncovered, 30 minutes.
3. In a saucepan, heat butter until melted, then sprinkle with flour and cook, stirring frequently, until flour is golden. Add 1/2 cup vegetable broth and whisk until mixture is smooth and creamy.
4. Add flour and broth mixture to tomatoes in soup pot, stirring until well incorporated and thickened. Add more broth if needed to adjust consistency, then add salt and pepper to taste.
5. Serve hot, garnished with a fresh basil or parsley sprig if desired.
Serves 4 to 6.
Made this last night - butternut squash soup.
1 2-3 pound squash
2 medium leeks (you can use onions instead)
4 tsp garlic
6 cups chicken or vegetable stock
3 tbsp butter or vegetale oil
Cut squash in half through stem, scoop out seeds and strings, then bake in 375 degree oven until fork tender, about 30-45 minutes. Cool and scoop out the flesh
In a large stockpot, melt butter over medium-low heat.
Add in onions and garlic, cook until tender but not brown (about 10 minutes)
Add in 4 cups of broth and squash, simmer for 20 minutes stirring and breaking up squash.
Puree in a blender or food processor, then return to pot.
Add remaining 2 cups of stock, and season to taste (a little pepper is great, as are any spices you would put on your squash)
Makes about 8 cups.
DD Annabelle 04/08/10 DD Gillian 09/29/11
I've just tried two new soup recipes that I really liked! Nothing like soup on a cold day (like today, unfortunately... it's snowing outside!)
Spicy Tortilla Soup with Shrimp and Avocado (from Cooking Light magazine)
1 tablespoon olive oil
1 cup prechopped onion
1/3 cup prechopped celery
1/3 cup chopped carrot
1 tablespoon minced chipotle chile, canned in adobo sauce
1 teaspoon ground cumin
1 teaspoon chili powder
2 teaspoons minced garlic
4 cups fat-free, lower-sodium chicken broth
1 (15-ounce) can white hominy, rinsed and drained
1 (15-ounce) can no-salt-added fire-roasted diced tomatoes, undrained
12 ounces peeled and deveined medium shrimp
1 tablespoon fresh lime juice
1/8 teaspoon salt
1/2 cup lightly crushed baked tortilla chips (about 1 ounce)
1 cup diced avocado (about 1/2 pound)
2 tablespoons fresh cilantro leaves (optional)
1. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 6 ingredients (through garlic); cook 6 minutes or until carrot is crisp-tender, stirring occasionally. Add broth, hominy, and tomatoes; bring to a boil. Cover and cook 6 minutes, stirring occasionally. Add shrimp; cook 2 minutes or until shrimp are done.
2. Remove from heat; stir in juice and salt. Divide shrimp mixture evenly among 4 bowls; top evenly with chips and avocado. Garnish with cilantro, if desired.
Fat:13.9g (sat 2.3g,mono 7.6g,poly 2.5g)
Pasta Fagioli (Pasta and Beans) (modified from SkinnyTaste.com)
Servings: 5 large bowls • Serving Size: about 2 cups • Old Points: 5 pts • Points+: 6 pts
Calories: 254.5 • Fat: 3.4 g • Protein: 10.3 g • Carb: 47.5 g • Fiber: 6.8 g
1 tbs olive oil
3 cloves garlic, chopped
1 celery stalk, chopped
1 carrot, finely chopped
1 lb chicken or turkey Italian sausage
1 15 oz can cannellini beans
15 oz can tomato sauce or crushed tomatoes
1 large bay leaf
1 tbsp basil
1 tbsp parsley
1 tsp oregano
2 (14 oz each) cans fat free chicken broth (or vegetable broth for vegetarians)
2 cups water
salt and pepper to taste
1-1/2 cups (6 oz) dry Ditalini pasta or other small pasta
Grated Parmigiano or Romano (optional)
In a deep pot, saute onion and garlic in olive oil over medium heat. Add Italian Sausage, breaking up and cooking until brown, then drain.
Blend the can of beans with one can water in electric blender until almost smooth.
Add blended beans to pan then add the can of tomato sauce, celery, carrots, chicken broth, basil, bay leaf, parsley, oregano, salt and pepper. Add 1 cup water and bring to slow boil. Let simmer for 20 minutes stirring occasionally. Add pasta and cook uncovered until pasta is al dente, according to pasta directions.
Ladle soup into bowls and top with grated cheese (extra pts).