Healthy Living Favorite Soup Recipes!

Pumpkinlicious Veggie Soup

(1/5th recipe: 35 calories/ 0g fat/ 400mg sodium/ 6.5g carbs/ 2g fiber/ 3.5g sugars/ 2g protein = 0 Points!)

With chunks of fresh veggies and a creamy pumpkin kick, this 0-Point soup ROCKS!

Ingredients:

4 cups fat-free broth; vegetable or chicken

1/2 cup canned pure pumpkin

1 small zucchini

1 1/2 cups chopped celery

1 medium-sized red pepper

*Optional: salt and pepper; to taste

Directions:

Cut pepper and zucchini into large chunks. In a large pot, stir to combine broth and pumpkin. Add celery and cook on high heat. After a few minutes (once soup is hot but not yet boiling), add zucchini and peppers. Once soup has reached a boil, reduce heat to low. Simmer for 5 minutes, or until veggies are tender. Add salt and pepper, if desired, and dig in! Makes five 1-cup servings.

Be creative… Toss in a half of a cup each of canned corn kernels and black beans for the last few minutes of cooking. With the addition of these Southwest-inspired ingredients, each serving is just 1 Point!

1/5th recipe with corn and black beans: 71 calories/ 0.5g fat/ 480mg sodium/ 14g carbs/ 3.5g fiber/ 4g sugars/ 4g protein = 1 Point

Kathyf

Jolene I couldn't remember who did the post, but here is the recipe. I have made this twice. I put a dollop of sour cream in my serving.

Black Bean Soup

2 cans 16 oz black beans undrained
1 C chicken broth (I used 2 cups)
nonstick cooking spray or oil (I used olive oil)
1 small onion chopped
1 16 oz jar thick & chunky salsa
1 tsp bottled minced garlic
4 tsp lime juice
2 tsp ground cumin
1/4 tsp crushed red pepper (optional) Use it--It's not hot!
1/3 C plain yogurt or sour cream (optional)
Fresh cilantro, chopped (optional)

Place 1 can of beans with liquid and chicken broth in blender or processor and blend until smooth.
Coat large sauce pan with oil or cooking spray. Heat over medium high heat. Add onion and garlic. Cook until onions are soft. Add blended bean mixture, remaining can of beans and liquid, salsa, lime juice, cumin, and crushed red pepper. Bring to a boil, reduce heat to low and cover. Simmer stirring occasionally for 25-30 minutes. Serve with the yogurt or sour cream and cilantro.

Dusta(TxCookie)

Jolene,
My Leek soup:
one or 2 bunches of Leeks
1 pot of water
oregano, basil to taste

Clean leaks thoroughly and cut up and boil in water with oregano, basil. I usually boil for between 1/.2 hour and one hour. Serve with one or 2 slices of whole wheat bread.

It usally lasts for 3-4 lunches a week. And I drink lots and lots of water with it. Helps me quickly drop a pound or two.

I saw you tried parsnips, I love them. They are great in soups, a real buttery taste. I also roast veggies, cut in equal size chunks drizzle olive oil on and salt & pepper and I put Herbes de Provence and roast for about 45 minutes at 400 degrees. I love roasted onions, any squash. Great for trying new veggies. Low points too!

BarbNY

Made this last night. It's a way to get sweet potatoes, tomatoes, corn and black beans in one meal. It's really good too. :) Nice for these cold days.
Jill(Mom_Jill)

Posted by: mrsmonty YUM!...

Black Bean and Sweet Potato Soup
6-8 servings

2 teaspoons oil
1 onion, chopped
2 garlic cloves, minced
2 teaspoons ground coriander
2 teaspoons ground cumin
2 (14 ounce) cans black beans,rinsed and drained
1 (14 ounce) can diced tomatoes
1 teaspoon salt
1/4 teaspoon pepper
6 cups chicken broth
2 sweet potatoes, peeled and chopped
1 cup corn kernels
sour cream, or plain yogurt(optional)
lime wedges (optional)


Heat oil in a skillet and saute onion and garlic in oil until soft.
Add all ingredients to crockpot and cook on LOW for 8 hours or until sweet potatoes are tender.
Serve hot with sour cream (or the healthier yogurt option) and lime if desired.

Enjoy!

This one was posted by 75Vette!

Cheryl's veggie soup

Ingredients:

6 cups water
1 large can tomato juice (not sure of the oz) may be 54-64 it is just the large can in the grocery store.
1 medium onion chopped
2-15 oz cans of diced tomatoes
1 tsp worchestshire sauce
1 tsp chili powder
1 tsp garlic powder
salt and pepper to taste (you can determine that yourself as the tomato juice has a lot of sodium)
1/2 a medium head of cabbage shredded (I just use a knife as I like the big ribbons of cabbage or you can use your shredder for smaller pieces)
Usually I save leftover veggies and mix them together and put in the freezer for my soup but didn't have any.
You will need 1 lg can mixed veggies (but "not" the institutional size)
Also will need the 15oz size of mixed veggies.
Some of these have potatoes some don't. The ones I used had them. (I have always used fresh ones but it was easier this time to use canned.) If they don't have them you will have to peel and cook your own or buy canned potatoes which are much easier. I buy them diced drain & rinse them if the are canned. Not sure if you can buy mixed chopped veggies or not but not hurt to check as it will be less sodium.
I add canned beans of my choice along with the mixed veggies. I like the butter beans or white limas and sometimes add kidney beans it depends on what you like or what I have in the cabinets fly by the seat of your pants girls.

I use 1 1/2 to 2 lbs of lean stew meat you can substitute gr beef or if you prefer but I don't like it with the ground meat.
I hope this all makes sense as it is easier to make it than to write it down. I will continue for you on the next page I am afraid I will run out of space. Cheryl

Veggie Soup (continued)

Here goes again the directions:
I hope this all makes sense.

use a large soup pot and spray with nonstick cooking spray I use one that is Olive oil but use whatever you please even reg oil it is up to you on that one.
Brown the stew meat and onions salt and pepper to your taste. let meat brown till no longer pink. Add the 6 cups of water but leave all the meat brownings in the pot gives out a great flavor. Add tomato juice and canned tomatoes also add the cabbage (this is my most favorite part is the cabbage gives this soup all it needs for flavor)now is the time for you to add fresh potatoes if that is what you are using.
let all this come to a boil, then let simmer for at least an hour till meat is getting tender and so is the cabbage.Add all your canned veggies, drain all the mixed veggies but leave the juice on all the beans let this come to a boil and reduce heat then let the soup simmer for at least 2 hours stirring once in a while so it won't stick to the bottom of the pan.

It can be frozen in individual containers if you desire. I normally give the majority of it to Paula DD & Jen DGD and keep a couple bowls for myself as DH won't touch it.....wwwaaa doesn't know what he is missing.Cheryl PS if this makes no sense please ask any questions you want OK?
well just waiting again for my lunch relief late once again it is becoming annoying & is happening on a daily basis. I can't leave as I answer the phone.....this is typical though. Cheryl

DH was recovering from sinus surgery yesterday and I wanted to make him a good hearty meal that was easy to eat. I had one small bowl, and he ate the entire rest of the pot! I did swap out the Curly Noodles for elbows, it was what I had on hand. I also used crushed tomatoes instead of diced.

Jolene :)

Curly Noodle Chicken Soup

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound boneless skinless chicken breasts -- cut into 1/2-inch pieces
1 large onion -- chopped
4 celery ribs -- sliced
2 medium carrots -- sliced
4 garlic cloves -- minced
2 tablespoons butter or stick margarine
2 tablespoons olive or canola oil
1/4 cup all-purpose flour
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/8 teaspoon pepper
3 cans chicken broth -- (14-1/2 ounces each)
1 can diced tomatoes -- (14-1/2 ounces) undrained
6 ounces uncooked tricolor spiral pasta

In a large saucepan or Dutch oven, saute the chicken, onion, celery, carrots and garlic in butter and oil for 5 minutes. Stir in the flour, basil, oregano and pepper until blended. Gradually add broth and tomatoes. Bring to a boil. Reduce heat; cover and simmer for 1 hour. Return to a boil; stir in the pasta. Reduce heat; simmer, uncovered, for 12-15 minutes or until pasta is tender. Yield: 9 servings.

NOTES : Nutritional Analysis: One serving (1 cup) equals 193 calories, 8 g fat (3 g saturated fat), 36 mg cholesterol, 652 mg sodium, 16 g carbohydrate, 2 g fiber, 15 g protein.

Posted by: JMartinelli13

Yesterday I made Wagon Wheel Beef Soup for lunch, have posted the recipe before, but will again if anyone wants it. I didn't have wheels, so I used Fiori (flowers) instead. ALso added some crushed red pepper flakes and real grated parmesan as a topper to my bowl.


Wagon Wheel Beef Soup

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 c uncooked wagon wheel pasta
Cooking spray
3/4 lb ground round
1 c chopped onion
1/2 t dried oregano
1 bottle low fat pasta sauce -- (1 lb, 10 oz)
1 can red kidney beans -- (16 oz) drained
2 cans less sodium beef broth -- (14oz)

Bring 2qts of water to a boil in large dutch oven. Add pasta, cook 7 mins or until done. Drain, rinse pasta under cold water, set aside.

Coat pan with cooking spray. Place over medium-high heat. Add beef and onion, cook until beef is browned, stirring to crumble. Drain well, and return beef mixture to pan. Add cooked pasta, oregano and remaining ingredients. Cook over medium-high heat until thoroughly heated. Yield 8 servings (1 1/2c per serving)

3 points per serving
Calories 160 Fat 2.9g Fiber 3g

NOTES : Added minced garlic and tiny diced green pepper in with beef and onion. When serving, shook on some crushed red pepper flakes, and some fresh grated parmesan cheese.

Herbed Beef Stew- L&T

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 tablespoons all-purpose flour -- divided
1 teaspoon paprika
1/4 teaspoon pepper
1 1/2 pounds beef stew meat -- cut into 1-inch cubes
1 tablespoon canola oil
2 cups water
3 tablespoons tomato paste
2 teaspoons beef bouillon granules
2 teaspoons dried basil -- divided
1 teaspoon dried thyme -- divided
1 teaspoon garlic powder -- divided
2 bay leaves
3 cups cubed peeled potatoes
3 cups quartered peeled small onions
2 cups sliced carrots
2 tablespoons minced fresh parsley
1/4 teaspoon salt
1/4 cup cold water

In a large resealable plastic bag, combine 4 tablespoons flour, paprika and pepper. Add beef, a few pieces at a time, and shake to coat. In a Dutch oven, brown beef in oil over medium heat. Add the water, tomato paste, bouillon, 1-1/2 teaspoons basil, 3/4 teaspoon thyme, 3/4 teaspoon garlic powder and bay leaves. Bring to a boil. Reduce heat; cover and simmer for 1-1/2 hours or until meat is almost tender.

Add the potatoes, onions and carrots. Cover and simmer 30 minutes longer or until the meat and vegetables are tender. Discard bay leaves. In a small bowl, combine the parsley, salt, and the remaining flour, basil, thyme and garlic powder. Add cold water; stir until smooth. Stir into stew. Bring to a boil; cook and stir for 2 minutes or until thickened. Yield: 6 servings.

NOTES : Nutritional Analysis: One serving (1-1/2 cups) equals 336 calories, 11 g fat (3 g saturated fat), 71 mg cholesterol, 512 mg sodium, 34 g carbohydrate, 5 g fiber, 26 g protein.

7 PPS

~Jolene

This is not a "lite" recipe but is worth the splurge if you are a cream soup lover!


Muril's Favorite Cream of Mushroom Soup

3 Cups Sliced Fresh Mushrooms
1/4 cup finely chopped onion
1/4 cup finely chopped celery
1/4 cup butter
3 Tbs. Flour
1/2 tsp. basil leaves, finely crushed
1/4 teaspoon salt (optional)
1/8 tsp. pepper
1 1/2 cups chicken broth
1 1/2 cups milk (You could use cream or half and half to make it extra rich)

In a large saucepan, saute' mushrooms, onion and celery in butter until tender. Stir in flour, basil, salt and pepper. Cook 1 minute, stirring constantly until smooth and bubbly. Gradually stir in chicken broth and milk(or cream), cook until slightly thickened, stirring constantly. Do not boil.

You can also add about 2 TBS. (or up to 1/4 cup) of white wine at the end.

Makes 3 (1 cup servings)

Calories per 1 cup serving(made with milk): 260

Thanks so much for moving these here, Muril! :)

You are most welcome Jolene!:)

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