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Category: Soups & Stews

White Minestrone with Clams

White Minestrone with Clams

1 package (10 oz.) frozen baby lima beans
1 small onion (enough for 1 C. finely chopped)
4 garlic cloves
1 medium zucchini (enough for 1 C. small dice)
1/4 C. chopped fresh parsley (optional)
2 dozen littleneck clams (see note)
1/2 C. dry white wine
2 T. olive oil
1 tsp. dried fennel seeds
6 C. low-sodium chicken broth
1/2 C. uncooked small seashell macaroni
1/4 tsp. hot red pepper flakes
Salt and freshly ground black pepper
1/3 C. grated Parmesan cheese, for serving

Prepare the ingredients: Thaw the package of lima beans under warm running water or in the microwave; finely chop the onion to measure 1 C.; mince the 4 garlic cloves; cut the zucchini into small dice to measure 1 C.; if using, chop enough fresh parsley to measure 1/4 C.. Rinse the 2 dozen littleneck clams under cold running water; place in a 6-quart saucepan with a tight-fitting lid. Add the 1/2 C. dry white wine. Cover, bring to a boil over high heat, and cook, shaking the pan occasionally, until the clams just open, about 8 minutes. Discard any clams that do not open. Reserve. In a 6-quart heavy-duty saucepan, heat the 2 T. olive oil over medium heat until hot. Add the chopped onion, minced garlic, and 1 tsp. fennel seeds and cooking, stirring, 3 to 5 minutes, until the onion is soft. Add the 6 C. chicken broth and thawed lima beans and bring to a boil. Add the 1/2 C. macaroni and 1/4 tsp. hot red pepper flakes and cook, stirring occasionally, 5 minutes. Add the diced zucchini and cook 2 minutes, or until the pasta is cooked just until al dente. Remove the pan from the heat. Add the steamed clams in their shells, including all the liquid in the pot. Season with salt and pepper and stir in the 1/4 C. chopped parsley, if desired.

Note: You can make this soup with preshucked clams, if you prefer. Simply ask your fishmonger to shuck the 2 dozen clams in this recipe for you. (Or look for a container of preshucked clams, which are stocked in some fish markets in the fish case.) Ask the fishmonger to save all the liquor (clam juice) as well, as it will add more flavor to the soup. If you choose to use preshucked clams, add them to the soup about 2 minutes before the end of the cooking time. If you overcook clams, they get tough.

Yield: 6 servings
Calories: 290
Fat: 7.5g
Fiber: 2.6g

Artichoke and Leek Soup

Artichoke and Leek Soup

1 14-ounce can artichoke hearts, drained
butter-flavored cooking spray
1 cup sliced leeks, white part only
2 1/2 cups 98% fat free, no-salt-added canned chicken broth
2 T. light sour cream

Finely chop artichoke hearts in a food processor, or by hand. Lightly coat a large nonstick pot with cooking spray. Add leeks and cook, stirring occasionally, until leeks are tender, but not browned, about 10 minutes. Add chopped artichoke hearts and cook for another minute or two. Stir in chicken broth, cover, and simmer for 15 minutes. Transfer mixture to a food processor or blender and process until smooth. Place puree in a covered container and chill for several hours. When ready to serve, whisk in sour cream and ladle into chilled soup bowls. Serve cold.

Yield: 4 servings
Calories: 64
Fat: 1g
Fiber: 1g

Cream of Broccoli Soup

Cream of Broccoli Soup

1 medium onion(s), chopped
1 medium garlic clove(s), minced
2 lb. broccoli, tough ends removed, stems and florets chopped
4 C. chicken broth, or vegetable broth
1 C. fat-free evaporated milk
1/4 tsp. hot pepper sauce
1/8 tsp. table salt, or to taste
1/8 tsp. black pepper, or to taste

Put onion and garlic in a 2-quart saucepan with 1/4 C. water and simmer until onion is soft, about 10 minutes; spoon into large pot. Add broccoli and broth to onion mixture and bring to a boil over high heat. Once boiling, turn down heat and simmer until broccoli is soft but still green, about 8 minutes. Do not cover pot while broccoli is cooking or it will turn gray. Remove soup from heat and puree in batches in a blender until smooth. (Note: Be careful not to overfill blender to prevent the hot liquid from splattering.) Add evaporated milk and hot pepper sauce, and season with salt and pepper.

Yield: 4 servings
Serving Sze: 1 3/4 C. per serving

Calories: 137
Fat: 2.3g
FIber: 2.4g

Cold Herb Soup

Cold Herb Soup

Butter-flavored cooking spray
3/4 pound sweet onion, chopped
1 1/2 T. all-purpose flour
1 16-ounce canned low-fat, low-salt chicken broth
3/4 cup water
1 cup chopped flat-leaf parsley
1 2/3-ounce container frozen chopped chives, or 1/2 cup snipped fresh
4 T. minced fresh tarragon leaves
6 springs fresh thyme
1/3 cup fat-free sour cream
Fresh lemon slices and fresh herbs for garish

Lightly coat a large saucepan with cooking spray. Add the onion and cook until onion is soft, stirring occasionally. Add the flour and cook, stirring, for 2 minutes. Pour in the broth and water. Bring to a simmer and stir until slightly thickened. Add the herbs and simmer for 3 minutes. Remove from heat and allow to cool for 10 minutes. Remove the thyme sprigs. Working in batches, transfer mixture to a food processor or blender and process until smooth, adding the sour cream to the last batch. In a large bowl, combine batches and refrigerate, covered, until cold. Serve in small soup bowls with lemon slices and herbs for garnish.

Yield: 4 servings
Calories: 99
Fat: 1g
Fiber: 3g

Watermelon Gazpacho

Watermelon Gazpacho

1 cup thinly sliced peeled and seeded cucumber, 2 1/2 oz.
1/4 tsp. kosher salt
6 cups cubed and seeded watermelon, from about 2 1/4 pounds melon
1/2 cup cranberry juice cocktail
1 4 1/2-ounce red bell pepper, seeded and finely chopped
1 4-ounce red onion, finely chopped
1 rib celery, 2 oz., diced
1/4 cup minced flat-leaf parsley
2 to 3 T. fresh lime juice
1 T. sherry or white wine vinegar
6 fresh mint leaves

In a small bowl, combine the cucumber and salt. Set aside. In a food processor or blender, combine the watermelon and cranberry juice cocktail. Pulse briefly, until just blended. Do not overprocess 3/4 the soup will be frothy and pale. Pour through a sieve, set over a bowl, and press on the pulp to extract all of the juice. Discard the pulp. Stir the bell pepper, onion, celery, parsley, lime juice, and vinegar into the watermelon juice. Cover and refrigerate for 1 hour to chill and allow flavors to blend. Rinse the cucumber slices and pat dry with paper towels. Ladle the soup into chilled bowls and garnish with the cucumber slices and sprigs of mint.

Yield: 6 servings
Calories: 79
Fat: 1g
Fiber: 2g

Seafood Soup

Seafood Soup

4 oz. turkey bacon, coarsely chopped
1 medium onion, chopped
1 medium fennel bulb, coarsely chopped (reserve 1/4 C. of the stalky fronds, chopped)
1 C. dry white wine (the alcohol will evaporate out during the cooking process)
1 C. water (substitute chicken broth for a richer flavor or vegetable broth for pesco-vegetarians)
1, 8-oz. bottle of clam juice
1, 141/2-oz. can low-sodium, diced tomatoes (do not drain)
1 sprig of fresh thyme, chopped fine or 1 tsp. dried thyme
1 T. caraway seeds

11/2lb. halibut, cut into 21/2inch pieces
1 pound uncooked shrimp, peeled and deveined
1/2C. fresh chopped parsley

Sauté bacon in a large non-stick stockpot over medium heat until crisp, about 8-10 minutes. Transfer bacon bits to a bowl. Add onion to bacon drippings (there will be very little with turkey bacon) and sauté for 5 minutes or until just soft. Add the fennel bulb and sauté for 5 minutes. Add wine, chicken broth, clam juice, can of tomatoes, thyme, caraway seeds and the reserved fennel fronds. Bring to a boil. Reduce heat to a simmer and add the bacon bits back into the pot. Add halibut and shrimp. Cover and cook for about 3-5 minutes or until fish is cooked through. Season with salt and pepper to taste. Stir in the fresh parsley and serve.

6 servings
Calories, 311
Fiber, 3 grams
Total Fat 6, grams

Clam with Tomato and Rice Soup

Clam with Tomato and Rice Soup

1/2 C. uncooked white rice
1 C. water
1/4 C. minced red onion
4 cloves garlic, minced
1/4 C. butter
1 (6.5 oz.) can minced clams
1/2 C. corn
2 tsp. lemon juice
4 (8 oz.) cans tomato sauce
1 tsp. chopped fresh basil
salt and pepper to taste
1 C. water
1 C. heavy cream <-- replaceable? In a small saucepan, bring 1 C. water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. In a large saucepan or stockpot, sauté the onion and garlic in butter until tender. Add clams, corn, lemon juice and tomato sauce. Season with fresh basil and salt and pepper to taste. Stir in remaining C. of water and let the soup simmer for 20 minutes. Remove from heat and stir in the heavy cream until well blended. Serve immediately. Yield: 6 servings Calories: 372 Fat: 23.5g Fiber: 2.8g

Red Onion Soup

Red Onion Soup

2 tsp. Butter
Cooking Spray
4 Red Onions, quartered and thinly sliced crosswise (about 2 1/2 lb.)
1 tsp. Sea Salt
1/4 tsp. Pepper
1 C. Dry Red Wine
2 T. Tomato Paste
1 qt. Water
1 C. canned diced Tomatoes, drained
1 tsp. minced fresh Rosemary
1/8 tsp. dried Thyme
4 Sprigs Parsley
2 Bay Leaves
1 T. low sodium Soy Sauce
6 (1/2″ thick) slices diagonally cut French Bread Baguette
3/4 C. (1 1/2oz.) Shredded Gruyere Cheese
1/3 C. (1 1/2oz.) grated Asiago Cheese

Melt the butter in a large dutch onion coated with coaking spray over medium heat. Add the onions, salt and pepper. Cover and cook over low heat 30 minutes or until onions are browned, stirring occasionally. Increase heat to medium high; stir in wine and tomatoe paste. Cook until wine almost evaporates (about 5 minutes). Add water, tomatoes, rosemary, thyme, parsley and bay leaves; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Stir in soy sauce; discard parsley and bay. Preheat broiler. Ladle 1 1/3 C. soup into six ovenproof bowls. Place bowls on baking sheet. Top each serving with a slice of bread, and sprinkle each bread slice with cheeses, evenly divided. Broil 3 minutes or until cheese melts.

Yield: 6 servings
Calories: 264
Fat: 8.7g
Fiber: 5g

Vegetable Stock II

Vegetable Stock II

1 leek, well rinsed, trimmed, and chopped
2 medium onions, chopped
3 carrots, scraped and chopped
5 stalks celery, without leaves, chopped
1 C. chopped parsley stems
2 bay leaves, broken into halves
1 tsp. dried marjoram, crushed
1/4 tsp. dried thyme, crushed
12 C. cold water

Combine all the ingredients in a large pot and bring to a boil over high heat. Reduce the heat and simmer, uncovered, for 1 hour. Line a strainer or colander with a double thickness of cheesecloth and set it over a very large bowl or pot. Strain the stock through the cheesecloth, discard the solids, and let the stock cool. Store, tightly covered, in the refrigerator for 1 week or in the freezer for several months. 1 C. = 10 calories.

Cream of Asparagus Soup

Cream of Asparagus Soup

1/3 tsp. extra-virgin olive oil
1 C. diced yellow onion (about 1 large)
1/2 C. chopped celery (about 1 medium rib)
4 C. chopped, peeled, asparagus (about 2 lb.)
1/2 tsp. minced garlic
1 bay leaf
1 tsp. fresh thyme
3 C. diced, peeled potatoes
4 C. vegetable stock
1/2 tsp. grated nutmeg
1 tsp. sea salt
1/4 tsp. freshly ground black pepper

Heat a medium stock pot over medium-high heat. Add the olive oil to lightly coat the bottom of the pan. Add the onion, celery, and asparagus. Cook until the asparagus is bright green, about 2 minutes. Add the garlic and cook 1 minute. Stir in the bay leaf, thyme and potatoes. Add enough of the stock to cover the vegetables. Bring to a boil. Reduce the heat and simmer until the potatoes are soft, 20 to 25 minutes. Add the nutmeg, salt and pepper. Remove the bay leaf. Carefully ladle the soup into a blender and process until pureed and smooth. Strain through a fine mesh strainer or colander lined with cheese cloth to remove any asparagus strings. Return the strained soup to a pan over low heat. Taste and adjust the seasoning with additional salt, pepper, and nutmeg, if desired. Add a little more stock or water to give the soup a more creamy consistency if it seems too thick. Yield: 6 servings

Sherried Pumpkin Soup

Sherried Pumpkin Soup

1 cup Plain nonfat Yogurt
1 T. vegetable oil
1 cup chopped onion
4 cups chicken broth
1 cup peeled, diced potato
1 15 oz can pumpkin puree
1/4 cup dry Sherry
1/4 tsp. ground nutmeg
salt and ground black pepper to taste
toasted pumpkin seeds optional*

Directions
1. In a large saucepan heat oil; add onion and cook 3 minutes, stirring often. Add chicken broth and bring to a boil. Add potato and simmer until almost tender. Stir in pumpkin, sherry and nutmeg and bring to a boil. Remove from heat and cool slightly. Blend mixture in a blender or food processor until smooth. Return to pan and heat to a simmer. Remove 1/4 cup soup into a bowl and stir in DANNON Plain yogurt. Mix well. Add 3/4 cup more soup. Mix well. Return yogurt/soup mixture to warm soup and whisk until smooth. DO NOT BOIL. Serve warm or cold garnished with toasted pumpkin seeds.

Yield: 5 servings
Serving Size: 1 cup

Calories: 140
Fat: 4g
Dietary Fiber: 5g

Smoky Pumpkin Soup

Smoky Pumpkin Soup

6 slices crisp-cooked bacon, crumbled
1/4 cup bacon drippings/melted butter
6 T. all-purpose flour
6 cups hot low-fat chicken broth
1 29-ounce can of pumpkin
1/2 cup dry white wine
1 tsp. dried thyme, crumbled
1/2 tsp. nutmeg
salt and freshly ground black pepper to taste
toasted pumpkin seeds for garnish (optional)

Cook bacon, dice and set aside. Measure 1/4 cup of drippings, or use available drippings plus enough melted butter to equal 1/4 cup. Place drippings or drippings-butter combination in a large saucepan and add the flour. Cook roux for about 10 minutes, stirring frequently. Add hot broth to roux and whisk together. Add pumpkin, wine and seasonings and bring mixture to a slow simmer. Reduce heat slightly and continue cooking for 30 to 45 minutes, stirring occasionally. Add the bacon, and continue cooking for 15 minutes. Readjust seasoning with additional salt and pepper, if needed. Serve garnished with pumpkin seeds if desired. Makes a nice accompaniment for grilled Swiss cheese sandwiches (use pumpernickel bread).

Yield: 6 Servings
Calories: 200
Fat: 11.5
Fiber: 6g

Roasted Squash Soup with Turkey Croquettes

Roasted Squash Soup with Turkey Croquettes

Soup:
2 lb. Butternut, Kabocha or Pumpkin
1 T. Honey
1/4 tsp. each salt and pepper
1 tsp. Canola Oil
3/4 C. finely chopped Onion
1/2 C. finely chopped Carrot
1/4 C. finely chopped Celery
3 cloves Garlic, minced
4 C. Chicken Broth
1 C. 2% Milk
Dash Pepper

Croquettes:
2 C. leftover cooked Turkey, finely chopped
1 3/4 C. Panko Breadcrumbs, divided
2 T. 2% Milk
1 1/2 tsp. fresh Sage
1/2 tsp. Salt
Dash Pepper
1 Large Egg, lightly beaten
1 Egg White
2 1/2 T. Canola Oil, divided

Preheat oven to 400 degrees. To prepare soup cut squash in half lengthwise. Discard seeds and membrane. Place squash, cut sides up, on a foil lined baking sheet. Drizzle with honey, sprinkle with 1/4 tsp. salt and pepper. Bake at 400 degrees for 1 hour or until very tender; cool. Scoop out squash with a spoon, discard rind. Heat 1 T. oil in a saucepan over medium high heat. Add onion, carrot, celery and garlic. sauté 10 minutes or until tender. Remove 3/4 C. vegetables and set aside. Add broth to pan; cook over medium heat 12 minutes. Stir in squash. Reduce heat; simmer 15 minutes. Place soup in food processor; process until smooth. Add 1 cup milk, 1/2 tsp. salt and dash of pepper, set aside. To prepare croquettes, combine reserved vegetables, turkey, 1/4 cup breadcrumbs and next 6 ingredients. Cover and refridgerate 30 minutes or until firm. Shape into 12 (1″ thick) patties; press 1 1/2 C. Breadcrumbs onto patties. Heat 3 3/4 tsp. oil in a nonstick skillet over medium heat. Add six patties and cook 3 minutes on each side until golden brown. Remove croquettes from pan and keep warm. Repeat procedure with reminaing oil and patties. Reheat soup. Divide evenly among 4 bowls, top with croquettes.

Yield: 4 servings
Serving Size: 1 1/2 cups and 3 croquettes

Calories: 602
Fat: 18g
Fiber: 11g

Tomato Alphabet Soup

Tomato Alphabet Soup

2 T. Butter
1 C. chopped Onion
1 C. chaopped Carrot
1/3 C. chopped Celery
1 1/2 C. Vegetable Broth
1 tsp. dried Basil
1/4 tsp. Pepper
1 28oz. can Diced Tomatoes, undrained
2 C. cooked Alphabet Pasta (about 1 cup uncooked), divided
1 C. 2% Milk

Melt the butter in a saucepan over medium-high heat. Add onion, carrot, and celery; sauté 4 minutes or until tender. Add broth, basil, pepper and tomatoes, bring to a boil. Reduce heat and simmer 15 minutes. Stir in 1/2 C. pasta. Remove from heat; let stand 5 minutes. Place half of tomato mixture in a blender and process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining tomato mixture. Return pureed soup to pan; stir in remaining pasta and milk. Cook over medium-high heat 2 minutes or until fully heatedm stirring frequently (do not boil).

Yield: 6 servings
Serving Size: 1 cup

Calories: 175
Fat: 5.2g
Fiber: 4g

Chunky Red Pepper Soup with Avocado Toast

Chunky Red Pepper Soup with Avocado Toast

4 large red sweet peppers
1 tsp. olive oil
1/2 C. finely chopped onion
4 roma tomatoes, peeled, seeded, and chopped
4-5 C. reduced sodium chicken or vegetable broth
1/8 tsp. salt
1/8 tsp. fresh ground black pepper
1 T. balsamic vinegar

Avocado Toast:
6 bias cut slices (1/4 inch each) French baguette loaf
1 T. roasted garlic paste
1 ripe avocado, peeled and sliced
1/8 tsp. salt
1 T. lime juice

To roast the peppers: Preheat oven to 425*F. Remove stems, seeds, and membranes from peppers. Place peppers, cut side down, on a lightly oiled baking sheet. Roast 20 to 25 minutes or till skins char and blister. Remove from heat. Wrap peppers in foil and let stand 15 minutes or until cool. Peel off skin. Use immediately or refrigerate up to several days. Heat the one tsp. of olive oil in a large saucepan over medium heat. Cook and stir onion in oil for 2 minutes, or till soft. Add peppers, tomatoes, broth, salt, pepper, and vinegar. Bring just to boiling. Reduce heat; simmer uncovered for 10 minutes, stirring occasionally. Cool slightly. Transfer half of mixture to a blender container or food processor bowl. Process until smooth. Return mixture to saucepan and stir well. Heat thoroughly. To make Avocado Toast: Preheat broiler. Toast bread slices under broiler until lightly browned, turning once. Remove from oven. Spread each piece of toast with about 1/2 tsp. roasted garlic paste; set aside. Toss avocado slices with lime juice and salt. Arrange several slices of avocado on each piece of toast and garnish with a fresh basil leaf, if desired.

Yield: 6 servings
Serving Size: About 1 C. Soup + 1 Avocado Toast

Calories: 158
Fat: 6g
Fiber: 5g

Easy Carrot and Chayote Squash Soup

Easy Carrot and Chayote Squash Soup

1 chayote squash, cut into 1/2-inch cubes
1/2 T. olive oil
1 16-oz. can low-sodium fat free chicken broth
1 16-oz. package of frozen carrot coins
1 16-oz. can evaporated skim milk
2 cloves garlic, minced
1/8 tsp. black pepper

Brush squash with olive oil. Roast squash in a preheated 400 F. oven for 30 minutes, or until the cubes start to blacken around the edges. Remove from the oven and set aside. In a medium pot on medium-low heat, steam carrots according to package directions. Transfer cooked carrots to a blender, and add garlic and chicken broth. Puree the mixture until smooth, and then return it to the pot and turn the heat on low. Stir in the milk and the pepper, and bring the soup to a simmer. Ladle the soup into bowls. For garnish, add a spoonful of roasted chayote squash to the center of each bowl.

Yield: 6 Servings
Calories: 120
Fat: 1.4g
Fiber: 1.9g

Cream of Vegetable Soup

Cream of Vegetable Soup

2/3 C. sliced carrot
1/2 C. diced onion
2 cloves garlic; minced
3 C. fat-free chicken broth; or vegetable broth
2 C. cabbage; green, shredded
1/2 C. green beans; frozen
1 T. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1 tsp. Old Bay Seafood seasoning
1/4 tsp. salt; optional
1/2 C. zucchini; diced
1/2 C. evaporated skim milk

Spray a Dutch oven with cooking spray (like PAM), saut‚ carrots, onion and garlic over low heat until softened, about 5 minutes. (If you find it is scorching add some of the broth.) Add broth, cabbage, beans, tomato paste, basil, oregano, Old Bay and salt if using; bring to a boil, lower the heat and simmer, covered about 15 minutes or until the beans are tender. Stir in zucchini and cook another 3 or 4 minutes. After the vegetables are cooked pur‚e, return to pan add the skim milk and heat to just below boiling. DO NOT ALLOW TO COME TO BOIL. Serve immediately.

Yield: 4 servings
Serving Size: 1 cup

Calories: 75
Fat: .3g
Fiber: 2.6g

Blue Cheese and Bacon Soup

Blue Cheese and Bacon Soup

3 T. butter
2 leeks (white part only), halved lengthwise, washed well and chopped
2 C. sliced mushrooms
1 1/2 C. cauliflower, broken into small florets
2 cans (14 1/2 oz. each) reduced-sodium chicken broth, plus 1/2 C. water
5 oz. blue cheese, crumbled
6 strips bacon, cooked and crumbled

Melt butter in a large soup pot over medium heat. Add leeks, mushrooms and cauliflower. Cover and cook 5 minutes, stirring occasionally. Add broth and water; bring to a boil. Lower heat, cover and simmer for 10 minutes, until vegetables are very tender. Puree soup in batches in a blender or food processor. Return pureed soup to soup pot. Add blue cheese to last batch of soup and puree until smooth. Heat through, if necessary. Before serving, top with crumbled bacon.

Servings: 6
Calories: 225
Fat: 17g
Fiber: 1.5g

Jamaican Greens and Vegetables Soup

Jamaican Greens and Vegetables Soup

6 C. water
1 1/3 T. beef bouillon paste
1 C. light coconut milk
4 C. chopped leafy greens (kale, chard, etc)
1 whole scotch bonnet chile
2 scallions with green tops, trimmed, sliced
5 oz. sweet potato, diced
1 C. frozen mixed vegetables (corn, black beans, peppers)
Pepper to taste
Garlic Powder
Cilantro, optional
Tomatoes, optional

In a 3 to 4 quart sauce pan, add the boullion paste to the water. Boil down the broth or to 4 C. to concentrate it’s flavor. Add the coconut milk, kale or chard, whole chile, scallions, sweet potato, and mixed vegetables. Add pepper. Bring to a boil; reduce the heat, taste and add garlic salt if needed or garlic powder (if it’s salty enough). Cover, vented, and simmer for 60 to 90 minutes. Discard the chile. Add fresh cilantro. Serve with chopped fresh tomato garnish.

Yield: 4 servings
Calories: 63
Fat: 3g
Fiber: 1g

Tomatillo Gazpacho

Tomatillo Gazpacho

1 cup diced tomatillos
2 large red tomatoes, seeded and diced
1 small red pepper, diced
1/4 cup lime juice
2 C. low fat, low sodium chicken broth
1 1/2 C. spicy or regular tomato juice
2 garlic cloves, minced
1/2 cup peeled, seeded, diced cucumber
1/4 cup scallions, sliced
1 T. minced thyme
1 tsp. hot sauce

In a large bowl, combine all the ingredients. Chill the soup at least 8 hours or overnight.

Serving size: 1 cup
Calories: 52
Fat: 1g
Fiber: 2g

Roasted Onion-Garlic Soup

Roasted Onion-Garlic Soup

3 Spanish onions, cut in 1/2 lengthwise then thinly sliced
3 large shallots, cut in half
1 large head garlic, cloves separated, peeled and cut in half
2 tsp. olive oil
4 cups chicken broth
1/4 cup brandy
1 T. chopped fresh thyme, or 1 tsp. dried thyme leaves
1/4 cup freshly grated parmesan cheese

Set oven rack at lowest level, preheat to 450 degrees. Combine onions, shallots, garlic and oil in large shallow roasting pan. Roast for 20 to 30 minutes, stirring every 5 minutes, or until onions are golden brown. Remove from onion and pour in 1 cup of chicken broth. Stir liquid in pan, scraping the bottom to loosen and dissolve caramelized bits. Transfer the onion mixture to a soup pot and add brandy, thyme and remaining broth. Bring to a boil, reduce heat to low and simmer, covered, for 30 minutes. Season to taste with salt and pepper. Serve topped with parmesan and perhaps some toasted french bread

Yield: 4 servings
Serving Size: ~ 1 C.

Calories 187
Fat: 6g
Fiber: 1g

Easy Miso Soup

Easy Miso Soup

1/2 tsp. dark sesame oil
1/3 C. finely chopped shallots
3 T. red miso
1 quart vegetable stock
1/4 C. diced firm tofu for garnish
3 T. sliced scallions for garnish

Heat the sesame oil in a saucepan over medium heat, add the shallots, and cook until translucent. Add the miso paste and mix well. Add the vegetable stock and bring to a simmer. Reduce the heat to low and simmer for 15 minutes. To serve, ladle into 4 bowls and garnish each serving with tofu and scallions.

Yield: 4 servings
Serving Size: 1 C.

Calories: 45
Fat: 1g

Tomato & Roasted Garlic Soup

Tomato & Roasted Garlic Soup

1 head garlic
1/2 tsp. extra virgin olive oil
sea salt and freshly ground pepper
1 cup chopped mild onion
1 cup chopped celery
4 14 oz. cans stewed tomatoes, undrained
1 bay leaf
2 tsp. dried basil (or 5-6 tsp. fresh)
1 tsp. dried oregano (or 3-4 tsp. fresh)
1 tsp. dried thyme (or 3-4 tsp. fresh)

Preheat oven to 350 degrees. Remove loose papery skin from garlic, leaving heads intact. Place garlic on a sheet of heavy-duty foil; drizzle with 1/4 tsp. olive oil and sprinkle with a pinch of salt and pepper. Loosely wrap foil around garlic, folding foil edges securely. Roast until garlic has softened, about 40 minutes, then transfer to plate. Open carefully and discard foil; let garlic cool. Separate garlic into cloves. Squeeze soft garlic from each clove into a small bowl; set aside. In a large saucepan over medium flame, heat remaining 1/4 tsp. olive oil. Add onion, celery, and roasted garlic. Cover and cook until vegetables soften, about 3 minutes. Stir in tomatoes, 1 cup water, bay leaf, basil, oregano, thyme and 1/4 tsp. pepper; bring to a boil. Reduce heat and simmer 15 minutes to blend flavors. Remove bay leaf. In a blender, puree soup in batches until smooth.

Yield: 4 servings

Calories: 108
Fat: 1.7g
Fiber: 3.6g

Vegetable-Rich Five Alarm Chili

Vegetable-Rich Five Alarm Chili

1 lb. Lean Ground beef (nutritional info based on 7% fat beef)
1 – 2 onions, chopped
2-3 Cloves Garlic, minced
1-2 Bell Peppers, seeded and chopped
1-2 C. sliced raw Mushrooms
14oz. Can Pinto or Black beans, drained
28oz. Canned Tomatoes, drained
1 tsp. Oregano
1/2 tsp. Cumin
1/2 tsp. Cayenne pepper
1/2 tsp. Black pepper

Brown meat in non-stick Dutch oven or large pot along with onion, bell pepper and garlic over medium heat until meat is fully cooked. Drain off any oil. Add spices and beans, stir for one minute, cooking over medium heat. Add tomatoes and bring to a boil. Stir in mushrooms. Lower heat and simmer on low for 10-15 minutes, stirring occasionally.

Yield: 4 servings
Serving Size: 1/4 recipe, between 1-2 C. depending on how many veggies are added

Calories: 275
Fat: 8.5g
Fiber: 6.2g

Notes: I generally use 1 onion, 2 peppers, and 2 cups of mushrooms to really bulk up the chili and make it more filling.

Great Garbanzo Soup

Great Garbanzo Soup

2 cans (19 oz. each) garbanzo beans
1 T. olive oil
2 garlic cloves, minced
1/2 C. chopped onion
4 C. canned vegetable broth
2 C. water
1 can (14 1/2 oz.) sliced carrots, drained
1 can (14 1/2 oz.) canned French style green beans, drained
1 can (15 oz.) diced tomatoes in juice
1 can (8 oz.) tomato sauce
1 T. Italian seasoning
1 1/2 C. spiral noodles, uncooked

Drain and rinse 1 can garbanzo beans. Reserve. Puree remaining can of beans and their liquid in food processor until smooth. Heat oil in large stockpot over medium high heat. Add garlic and onion. Cook
until fragrant about 1 minute. Add vegetable broth, water, carrots, and green beans to the pot. Bring to boil. Stir in diced tomatoes, tomato sauce, Italian seasoning, and the reserved beans. Add the pureed beans to the soup. Mix well. Return soup to a boil. Add noodles and cook for 10 to 12 minutes until the
noodles are tender.

Servings: 10
185 calories
7 g total fat
7 g fiber

Excellent Onion Soup

Excellent Onion Soup

2 T. reduced-calorie margarine divided
2 C. onions thinly sliced
1 quart water
4 packets beef bouillon granules
2 tsp. Worcestershire sauce
1/2 bay leaf
1 dash pepper
4 slices French bread 1/2 oz. each
2 tsp. grated Parmesan cheese

In a 2-qt saucepan, heat 1 T. plus 1 tsp. margarine until hot and bubbly; add onions and sauté until translucent, two or three minutes. Add water, broth mix and seasonings; bring to a boil. Reduce heat, partially cover pan, and let simmer for 30 minutes. Remove and discard bay leaf. While soup is simmering, spread each slice of bread with 1/2 tsp. margarine and sprinkle each with 1/2 tsp. of Parmesan cheese; transfer to baking sheet and bake at 350, until browned and crisp, 25 to 30 minutes. To serve, place 1 slice of baked bread in each of 4 soup bowls and pour 1/4 of the soup into each bowl.

Yield: 4 servings
Calories: 110
Fat: 4.3g
Fiber: 2.1g

Garden Vegetable Soup

Garden Vegetable Soup

2/3 C. sliced carrot
1/2 C. diced onion
2 garlic cloves, minced
3 C. fat-free broth (beef, chicken or veg)
1 1/2 C. diced green cabbage
1/2 C. green beans
1 T. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 C. diced zucchini

In large saucepan, sprayed with non-stick cooking spray, sauté the carrot, onion and garlic over low heat until softened, about 5 minutes. 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. Stir in zucchini and heat 3-4 minutes. Serve hot.

Yield: 2 Servings
Servign Size: 2 cups

Calories: 84
Fat: trace
Fiber: 4.8g

Broccoli & Cheese Soup

Broccoli & Cheese Soup

Cooking spray
1 C. chopped onion
2 garlic cloves, minced
3 C. fat-free, sodium chicken broth
1 (16 oz.) package broccoli florets
2 1/2 C. 2% milk
1/3 C. all-purpose flour
1/4 tsp. black pepper
8 oz. light processed cheese, cubed (such as Velveeta Light)

Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion & garlic; sauté 3 minutes or until tender. Add broth & broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes. Combine milk & four, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts. Place 1/3 of the soup in a blender or food processor, & process until smooth. Return pureed soup mixture to pan.

Yield: 6 servings
Serving size: 1 1/3 C

Calories: 203
Fat: 6.3g
Fiber: 2.9g

Chicken-Vegetable Chowder

Chicken-Vegetable Chowder

1 pound boneless skinless chicken thighs — cut in 1″ pieces
1 cup fresh baby carrots, cut in halves — lengthwise
1 cup sliced fresh mushrooms
1/2 cup chopped onion
1/2 cup water
1/4 tsp. garlic powder
1/8 tsp. dried thyme leaves
1 14 1/2oz can ready-to-serve chicken broth
1 10 3/4oz.can condensed cream of chicken & broccoli soup — 98% Fat Free, with 30% less sodium
1/2 cup milk
3 T. all-purpose flour
1 9 oz. pkg. Green Giant Harvest Fresh Cut Broccoli — thawed

In 3 1/2 to 4-quart Crock-Pot slow cooker, combine chicken, carrots, mushrooms, onion, water, garlic powder, thyme and broth; mix well. Cover; cook on low setting for 7 to 9 hours or until chicken is no longer pink. Drain fat from slow cooker. In small bowl, combine soup, milk and flour; beat with wire whisk until smooth. Add soup mixture and broccoli to chicken mixture. Cover; cook an additional 30 minutes or until broccoli is tender.

Yield: 5 servings
Serving Size: 1 1/2 cups

Calories: 220
Fat: 5g
Fiber: 3g

Clam Chowder De-Light

Clam Chowder De-Light

12 clams, in shell
2 large potatoes, cut in 1-inch cubes
3 bacon slices, diced
2 onions, chopped
2 carrots, chopped
1 green bell pepper, chopped
3 C. water
2 C. clam juice, with water
Salt, to taste
Pepper, to taste

Scrub clams well. Place in a pot with 1/2 inch water. Place over medium heat and steam just until clams open. Remove from heat. When clams are cool enough to handle, shuck, being careful to save liquid. Finely chop meats by hand or in a food processor. Strain liquid and set aside. Fry bacon in a large pot until almost crisp. Pour off most of the grease. Add potatoes, onions, carrots, green pepper and water to the pot; bring to a boil. Reduce heat, cover and simmer 30 minutes. Add clams and clam liquid, simmer 15 minutes more. If additional liquid is needed, add bottled clam juice or water. Add salt and pepper to taste.

Christmas Soup in a Summer Bowl

Christmas Soup in a Summer Bowl

Tomato-Tarragon Soup

2 lb. Fresh Tomatoes, peeled and seeded
2 Chopped Scallions
1 C. Plain nonfat Yogurt
1/4 C. Chopped Fresh tarragon
1/2 tsp. Salt
1/8 tsp. Pepper
1/2 tsp. Sugar

Place all ingredients in the bowl of a food processor. Process until smooth. Pour into a pitcher and place in refrigerator along with one soup bowl per person being served.

Cucumber Dilled Soup

16oz. Plain yogurt
2 Cucumbers, peeled and seeded
1 tsp. Minced garlic
1/4 C. Chopped fresh dill
1/2 tsp. Salt
1/4tsp. Pepper

Process this soup and pour into a separate pitcher and place in refrigerator until ready for serving.

When ready to serve, remove bowls from refrigerator. Then, taking one soup bowl at a time, with a soup pitcher in each hand, pour the chilled soups simultaneously into the sides of the bowl so the soups come together in the center, creating a distinct contrasting line of color. Garnish with fresh whole chives, tarragon leaves or parsley.

Either soup can be served on its own as a soup course or main dish for summer fare.

Chinese Beef and Vegetable Stew

Chinese Beef and Vegetable Stew

4 C. shredded cabbage, packed
1 large green bell pepper — cut into thin strips
4 1/2 oz. canned mushrooms — 1 jar
6 scallions — chopped
1 can, 8 oz., water chestnuts, canned drained
1 pound lean round steak — cut into strips
1/4 C. dry sherry
3 T. soy sauce
3 T. water
3 T. hoisin sauce
1 tsp. Chinese chili paste with garlic
1/4 tsp. garlic powder
1/4 tsp. garlic pepper
1 1/2 T. cornstarch
16 oz. frozen young green beans, thawed
1/2 large red bell pepper, chopped

In a 31/2- or 4-quart electric slow cooker, mix together the cabbage, green pepper, mushrooms, scallions, water chestnuts, and beef. In a small bowl, mix together 2 T. each of the sherry and soy sauce, the water hoisin sauce, chili paste and garlic powder. Pour over the beef and vegetables in the pot. Sprinkle with the garlic pepper Cover and cook on the low heat setting for 5 1/2 to 6 hours. In a small bowl or C., mix together the cornstarch and remaining sherry and soy sauce. Increase the heat setting to high. Stir in the cornstarch mixture. Place cover slightly ajar and cook on high for 1/2 hour, stirring once or twice, until the sauce clears and thickens slightly. Stir in the green beans and red pepper and cook 5 to 10 minutes longer.

6 servings
197 Calories
4g Fat
5g Dietary Fiber

Hot Texas Chili Soup

Hot Texas Chili Soup

12 oz. red kidney beans — cooked and drained
6 oz. ground turkey — cooked
3 C. canned stewed tomatoes — low-sodium
2 C. tomato sauce
1 1/2 C. chopped onions
1 C. canned green chilies, rinsed — drained and chopped
1 T. + 2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. paprika
1 tsp. dried oregano
1/4 tsp. hot pepper sauce

In 3-quart slow-cooker, combine all ingredients and 2 C. water. Cover and cook on Low 4 hours or on High 2 hours, until onions are tender. Ladle evenly into 6 soup bowls.

6 servings (1 1/4 C.)
230 Calories
5g. Fat
8g. Dietary Fiber

Spicy Baked Bean Soup

Spicy Baked Bean Soup

1 (14oz.) can baked beans in tomato sauce
1 (19oz.) can stewed tomatoes
1 (12oz.) can canned corn niblets (undrained)
1 C. water
5 tsp. chili powder
1/2 tsp. dried oregano
1/4 tsp. dried cumin
1/4 tsp. cayenne (use less if you wish)
2 green onions, sliced thin
1/2 C. sour cream (substitute plain yogurt, if you wish)

In a saucepan, combine beans, tomatoes, corn, water and all spices. Bring to a boil, reduce heat to a simmer, and let bubble for about 10 minutes, stirring occasionally. Taste, add salt and pepper if you wish, or any additional seasonings. Spoon soup into serving bowls, top with a spoonful of sour cream, and sprinkle some green onions over sour cream.

Zesty Zucchini Soup

Zesty Zucchini Soup

6 fresh, vine-ripened ROMA tomatoes, seeded & quartered
1 whole Vidalia onion, peeled and cut in small chunks
1 small (5-6 inch) zucchini, cut in 1/2 length-wise & sliced
1/2 C. cauliflower (optional, but it tastes great in this soup !)
1/2 C. sliced fresh mushrooms
1/2 to 1 C. of cooked medium peeled/de-veined shrimp or small meatballs
1 C. white wine
1 to 2 C. chicken broth
1 T. each minced garlic, Italian seasoning blend
1/4 C. fresh Cilantro
1 tsp. each Mrs. Dash Original, dry sweet basil, black pepper, red pepper flakes

In a 4-qt pot, on medium heat, sauté garlic, cilantro, and rest of dry ingredients with the wine. Reduce heat to a low simmer until liquid is reduced to 1/3 original amount. (About 5 minutes). Meanwhile, toss tomato and onion pieces into a blender and pulse to chop…then puree until well blended. It doesn’t have to be completely smooth…a little texture is good. Add tomato mixture to the pot with the wine and herbs. Let simmer slowly for 10 minutes, stirring occasionally so that the pinkish color of the tomatoes turns red. Gradually stir in chicken broth (or water) to desired consistency. This soup works well thick or thin. Add zucchini slices, mushrooms, cauliflower, and cooked shrimp (or turkey sausage). Simmer 10 more minutes or until added veggies are tender. Serve immediately…refrigerate or freeze leftovers. Makes 4-6 cups.

Zesty Black Bean Soup

Zesty Black Bean Soup

2 1/2 C. Dry Black Beans
6 C. Water
3 T. Olive Oil
2 Onions, chopped
3 Cloves Garlic, chopped
6 stalks celery, with leaves, chopped
2 C. Water
8 C. Chicken Stock
1/2 tsp. Cayenne Pepper
1 1/2 tsp. Cumin
2 T. Balsamic Vinegar
1/4 C. Sherry
1 T. Soy Sauce
1/2 tsp. Pepper
1/4 C. Sour Cream

In a medium-size stock pot, add dried black beans and 6 cups of water, cover and let soak overnight. In another large stock pot, heat olive oil and add onion, minced garlic and chopped celery. Sauté until vegetables are softened. Drain and rinse soaked black beans. Add pre-soaked beans or drained and rinsed canned beans to vegetable mixture along with 2 cups water and broth. Bring to boil; reduce heat and simmer. Add cayenne pepper and ground cumin. Partially cover the pot and simmer over low heat for 2 to 2 1/2 hours, or until beans are soft. Puree soup in batches in food processor or blender. Return pureed soup to stock pot and simmer. Add vinegar, sherry, soy sauce and pepper. Serve hot with a dollop of sour cream or yogurt and chopped green onions.

Zero Point Mushroom Soup

Zero Point Mushroom Soup

1 pkg. sliced button mushrooms
1 pkg. sliced Portobello mushrooms, chopped
1 pkg. sliced assorted dried mushrooms
1 pkg. Lipton’s Onion and Mushroom soup
1 can no fat beef or chicken broth
1 onion, sliced
1 clove garlic, minced
1/4 tsp. dried thyme
1/4 tsp. nutmeg
1/4 tsp. dried oregano
Splash of sherry (optional)
Pepper

Spray a non-stick dutch oven with nonstick cooking spray. Cook the onion and minced garlic slowly over low heat until caramelized. Add the sliced button and Portobello mushrooms. Cook until they give up their liquid and are a rich brown (this will take a while). Boil 2 C. water, and pour over the dried mushrooms. Let them sit 30 minutes to re-hydrate. Chop the largest pieces into smaller ones if necessary. Carefully scoop the mushrooms from the liquid, reserving it. Add the re-hydrated mushrooms to the Dutch oven. Strain the liquid, and add to the Dutch oven, along with the package of soup mix, the can of broth, the spices and the sherry, if you are using. Bring to a low boil for 10 minutes, then serve or chill for later.

Yellow Split Pea Soup

Yellow Split Pea Soup

2 White Onions, cut into 1” cubes 3-4 Cloves Garlic, minced
2 C. yellow Split Peas, about 1 lb.
1 tsp. dried Oregano
1 tsp. Thyme
1 tsp. Black Pepper
1/8 tsp. Tabasco
6 C. Fat Free, low sodium Chicken Broth

Put the onion in a large non stick saucepan over medium low heat. Cook for about 5 minutes, stirring constantly, until the onion is wilted and translucent. Add the garlic, stir and continue to cook for 1 minute. Stir in the split peas, then the seasonings, hot sauce and the broth. Raise the heat to medium and bring to a boil. Reduce the heat to low, cover, and simmer for about 1 hour, until the soup is fairly thick. Remove the cover and stir well before serving.

Vegetable Grain Soup

Vegetable Grain Soup

2 quarts vegetable broth
1 quart of water
2 celery ribs, cut into 1/2-inch-thick slices
1 small onion, coarsely chopped
2 medium carrots, cut into 12-inch-thick rounds
One 14 1/2-ounce can tomatoes with juice
2 garlic cloves, minced
2 sprigs of fresh thyme or 1/2 tsp. dried thyme
1/4 celery root, peeled and cut into 1-inch cubes (2 cups)
1/3 cup pearl barley (or 1 C. in any combonation of grains)
1/3 cup split peas
1/3 cup lentils
1/4 small head chopped green cabbage (about 2 cups)
1 large Yukon Gold potato, peeled and cut into 1/2-inch cubes
1 medium zucchini, scrubbed and cut into 1/2-inch cubes
1 yellow squash, scrubbed and cut into 1/2-inch cubes
freshly ground pepper
Chopped fresh herbs, such as basil, parsley or chives, for garnish

Bring the broth, water, onion, carrots, celery, tomatoes, garlic and thyme to a boil over high heat. Reduce the heat to low and simmer for one hour. Add the celery root, barley, split peas and lentils and cook for 40 minutes. Add the cabbage, potato, zucchini and squash. Simmer until all of the ingredients are tender, about 40 minutes. Remove and discard the thyme sprigs. Season to taste with pepper. Serve hot, ladled into soup bowls and sprinkled with herbs.

Tomato-Dill Soup

Tomato-Dill Soup

3 lb. chopped fresh tomatoes
3 C. chopped onions
2 quarts fat-free chicken broth
1 T. minced orange rind, or 1/4 tsp. orange oil
Pinch of sugar
1 tsp. ground allspice
1 tsp. garlic powder
Fresh or dried dill to taste
Pepper to taste

Combine all ingredients in a large soup pot. Simmer until tomatoes and onions are very tender, about 20 minutes. Cool. Transfer in batches to food processor or blender; process until smooth.