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Category: Soups & Stews

Mexican Bean Stew

Mexican Bean Stew

1 C. dried pinto beans
1 C. dry black beans
1 C. dry garbanzo beans
1 onion, diced
4 cloves garlic, crushed
1 tsp. ground cumin
1 (14.5 oz.) can crushed tomatoes
2 C. fresh corn kernels
1/2 tsp. ground cinnamon
Pepper & cayenne pepper to taste

Rinse and sort pinto beans, black beans and garbanzo beans. Place in a large bowl and cover with water. Soak overnight. Drain beans and place in a large pot; cover with water. Bring to a boil and cook for 1 hour, or until beans are tender. It may be necessary to add more water during cooking to prevent drying out or scorching. Heat a little stock or water in a small saucepan over medium-high heat. Sauté onion and garlic until onion is transparent. Stir in cumin. To the beans add the onions, garlic and crushed tomatoes. Simmer for 20 minutes. Stir in corn and cinnamon; cook 15 minutes more. Season with pepper and cayenne to taste before serving

Lentil Soup

Lentil Soup

7-1/2 C. Fresh Vegetable Broth or water
1-1/2 C. dried lentils
1 C. chopped onion
1 C. chopped carrot
1/2 C. chopped celery
1/2 C. chopped parsnip
2 T. low-sodium soy sauce
2 tsp. dried oregano

Combine broth and dried lentils in a large Dutch oven, and bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add remaining ingredients; cover and simmer 15 minutes

Hot and Sour Soup

Hot and Sour Soup

1 tsp. minced garlic
2 T. chopped red onion
1/2 tsp. red pepper flakes
4 1/2 cups vegetable stock
8 oz. canned bamboo shoots, drained
10 oz. firm tofu, drained and cubed
1 large shiitake mushroom, sliced
1 scallion, chopped
11/2 T. rice vinegar
2 T. cornstarch
1 cup loosely packed thinly sliced fresh spinach leaves

Combine the garlic, onion, and red pepper flakes in a heavy saucepan and cook, covered, over low heat until the onion is translucent, adding a little water if necessary to prevent scorching. Stir in the stock. Add the bamboo shoots, tofu, mushroom, scallion, and rice vinegar and heat to boiling. Combine enough water with the cornstarch to form a thin paste. Slowly pour the cornstarch mixture into the boiling soup, reduce the heat to medium, add the spinach, and continue to cook for 5 minutes.

Makes 6 cups. 1 C. = 60 calories

Herb & Garlic Soup

Herb & Garlic Soup

2 14-oz. cans low sodium vegetable broth
1 head garlic (15 cloves), peeled
1 medium onion, peeled and quartered
1 1/2 tsp. fresh parsley
1 1/2 tsp. fresh cilantro
1 tsp. fresh mint
1 tsp. basil leaves
1 tsp. curry powder
1/4 tsp. red pepper flakes
1 T. lemon juice

In a medium saucepan, combine all ingredients except lemon juice. Bring to a boil, then reduce heat and simmer, covered, for 30 minutes. Remove from heat and allow to cool partially. Puree in batches in a blender or food processor. Return to pan, add lemon juice and reheat.

Yield: 4 servings
Calories: 46
Fat: 1.6g
Fiber: .5g

Note: I love this stuff. I use my own homemade chicken stock instead of the canned veggie stuff. This makes a light opening soup to help fill me up before I eat a meal. It works well as a saute liquid instead of plain broth or water. I also have drizzled a bit of this over rice or chicken before re-heating it in the microwave — to keep it moist while heating, and it gives a lovely flavor.

Harvest Soup

Harvest Soup

3 lbs butternut or acorn squash
2 granny smith apples, peeled and cored
1 med. onion, chopped
1 small potato, peeled and cubed
2 carrots, peeled and chopped
4 cups homemade chicken stock
2 tsp curry powder (to taste)
1/2 tsp white pepper
Apple cider

Peel, seed and cube squash. Place stock in large pot and bring to a boil. Turn heat to medium and add squash, apple, onion and carrot. Cook till veggies are tender. Strain veggies, reserving liquid. Puree veggies in processor or blender till smooth. Combine puree with reserved liquid and place back on stove , med heat. Add seasonings, adjust to taste. Simmer 10 minutes to blend flavors. If too thick, thin with cider or apple juice.

Golden Lentil Soup

Golden Lentil Soup

1 C. Orange lentils
4 C. Chicken Stock + 2 C. Water
4 Carrots, chopped
1 Onion, chopped
2 Garlic cloves, minced
2 tsp. Curry powder
Pinch cayenne, or to taste

Bring all of the ingredients to a boil in a large pot and simmer for 30 minutes, or until the lentils are tender. Mash the lentils or puree them in a blender or food mill. This recipe works equally well with regular lentils or split peas. Freezes well.

Secret Twist Chili

Secret Twist Chili

1 can red kidney beans, drained
1 can garbanzo beans, drained
1/2 pound ground sausage
1/2 pound ground beef
1 T. chopped onion
1 tsp. chopped garlic
1 can beef broth
3 cans chopped tomatoes
1 tsp. olive oil
1 T. unsweetened cocoa powder
2 tsp. cumin
1 tsp. freshly ground pepper
1 tsp. dried oregano
1 tsp. dried basil
1 tsp. chili powder
1/2 tsp. cayenne pepper

In a large pot, saut� onion and garlic in olive oil over medium-high heat until onion is transparent. Add ground sausage and beef. Add all spices (cumin, pepper, oregano, basil, chili powder, cayenne pepper); mix well. Saut� for about three minutes (meat will not be cooked through).
Add tomatoes, beef broth, kidney beans, garbanzo beans, and cocoa powder. Mix well. Lower heat to medium-low and simmer chili for about an hour. Meat should be cooked through and chili should be hot. Serve with a dollop of sour cream, chopped green onions, and cheddar cheese, if desired.

French Onion Soup

French Onion Soup

In an electric frying pan, sauté 5 C. of onions. Add 2 tsp. of minced garlic and 1 T. of water. Stir in 1 tsp. of Splenda and 1 tsp. of flour. Add 5 C. of low sodium beef stock or broth and stir. Pour the soup into individual oven-proof soup bowls. Toast 2 slices of whole wheat bread, cut off the crusts and add them to the top of each soup bowl. Now sprinkle 1/2 C. of light cheddar cheese and 1/2 C. of light mozzarella cheese over the toast and broil until the cheese has just melted.

Five Onion Bisque

Five Onion Bisque

8 whole garlic cloves, peeled
1 tsp. butter
1 medium sweet vidalia or imperial onion, thinly sliced
1/2 maui onion, thinly sliced
1/2 cup chopped well-rinsed leeks, white part only
4 scallions, chopped
1/4 cup non-alcoholic champagne
4 cups fat-free chicken stock
1/4 tsp. freshly ground black pepper
1/2 cup chopped chives
1/2 cup fat-free sour cream
Fresh basil leaves for garnish
18 sourdough croutons for garnish

Preheat the oven to 350°F. Lightly spray a baking sheet with non-stick cooking spray. Spread the garlic cloves on the sheet and bake until very soft, about 10 minutes. Set aside. Melt the butter in a 4-quart stockpot. Add the Vidalia and Maui onions and slowly cook them until caramelized, or a golden brown in color, about 30 to 40 minutes. Add the leeks and scallions and cook for an additional 10 to 15 minutes. Add the roasted garlic and champagne and cook until almost dry. Add the stock, salt, and pepper and simmer for 30 minutes. Remove from the heat. Add the chives and allow to cool slightly. Spoon the mixture into a blender and puree while adding the sour cream. Pour the puree back into the saucepan and reheat it to serving temperature. Garnish each serving with basil leaves and 3 sourdough croutons.

Makes 6 2/3 cup servings. 76 calories

Eggplant Soup

Eggplant Soup

1 Medium Eggplant (about 1 pound)
1 Small Onion, minced fine
1 lg. Clove Garlic, crushed
1/2 T. Fresh Oregano, minced
3-4 lg. Plum Tomatoes, peeled, seeded, and chopped
11/2 C. Chicken Stock
Pinch Cayenne Pepper
2-3 T. Fresh Basil, shredded

Grill the eggplant until charred and tender. Cut in half lengthwise and scoop out the pulp, discard skin. Sauté the onion, garlic and oregano in a little water until softened. Add eggplant, tomatoes, stock, and pepper. Simmer, partly covered, for 35 minutes. Puree soup in blender, spoon into bowls, then top with a little shredded basil.

Curried Chicken and Lentil Soup

Curried Chicken and Lentil Soup

3/4 cup brown lentils
2 whole chicken breasts, boned and skinned (4 halves)
5 C. chicken stock or as needed
3 T. oil
2 yellow onions, diced about 3 C.
2 tsp. curry powder
1/2 tsp. ground ginger
1 tsp. finely minced garlic
1/4 cup lite coconut milk
2 C. diced plum tomatoes, or canned
1 tsp. lemon juice
1 tsp. salt
1/2 tsp. pepper
3 T. chopped fresh mint

Put the lentils in a small saucepan and cover with cold water about two inches over the top. Bring up to a boil. Reduce heat to a simmer and cook the lentils until done, about 25 minutes. Set aside. Bring the chicken stock up to a boil in a sauté pan. Reduce the heat and poach the chicken breasts until done, about 6-8 minutes. Remove chicken from the stock and set aside. Reserve the stock for the soup. When the chicken is cool enough to handle, cut or tear into bite sized pieces. Melt the butter in a medium size saucepan over a moderate heat. Cook the chopped onions for about 10 minutes, until tender and translucent. Add the curry, ginger, and garlic, and cook for 2-3 minutes longer. Add the reserved chicken stock and coconut cream to the onion mixture. Simmer about 10 minutes. Add the diced tomatoes and lentils and bring up to a boil. Add lemon juice and salt and pepper to taste. You may add the chicken now and heat through and serve at once, sprinkled with mint. Or, you may prepare the soup up to this point and refrigerate.

To serve later: If you have made the soup ahead of time, and have cooked the chicken breasts (or have left over cooked chicken or turkey), bring the soup to a boil. Reduce heat, add the reserved shredded chicken, warm through and ladle into bowls. Thin with more stock or water as needed. Top each portion with a sprinkle of chopped mint.

1 bowl (1/6 recipe) 250 Fiber 9 g

Curried Cauliflower Potage

Curried Cauliflower Potage

3 C. cooked cauliflower
1 1/2 C. Chicken Stock
1 T. Curry powder
Dash low-sodium soy sauce
Black pepper
Dash cayenne pepper

Pour all ingredients into food processor and process until very thick and completely blended. Transfer into pot or microwave rice cooker and heat thoroughly until piping hot.

Potato Leek Soup

Potato Leek Soup

10 large Russet Potatoes
6 Large Leeks
2 C. Skim Milk
2 T. Fresh Dill
1 C. Yogurt Cheese (at room temperature)
Pepper to taste

Peel and dice potatoes and place in a large pot. Cut leeks in half lengthwise and wash all grit from between leaves. Cut into small 1/2-inch pieces, place in pot with potatoes and cover with water. Bring water to a boil. Reduce heat and cook for about 30 minutes or until potatoes are tender. Add milk, dill and pepper and cook for 10 minutes. Add yogurt cheese and cook over low heat until heated through. Taste and adjust seasonings; serve immediately. Serves 8-10.

Chickpea and Spinach Soup with Shrimp, Almonds and Garlic

Chickpea and Spinach Soup with Shrimp, Almonds and Garlic

1 1/4 garbanzo beans, rinsed and soaked over night in cold water and refrigerated (or 3 C. canned, drained and rinsed)
2 T. olive oil
2 onions, coarsely chopped, about 2 1/2 C.
1 clove garlic, finely minced
1 small Russet potato, peeled and sliced, about 2/3-1 cup
5 C. chicken stock or more if needed
1/4 tsp. freshly ground black pepper
4 T. butter or oil
6 C. spinach, cut into thin strips and well washed
6 T. sliced, toasted almonds, coarsely chopped
1 tsp. finely minced garlic
18 medium prawns, shelled, deveined and poached in wine
Drain the soaked garbanzos, rinse well and put into a medium saucepan. Cover with fresh cold water and add the optional ham hock, if using. Bring to a boil and reduce heat. Simmer, covered, for about an hour or until tender. Drain the cooked garbanzos and set aside. Discard the ham hock. Heat 1 T. olive oil in a large saucepan over moderate heat. Add the chopped onions and cook for about 10-15 minutes or until translucent. Add the garlic and stir for a minute or two. Then add the sliced potato, half the garbanzos, and the chicken stock and bring up to a boil. Simmer and cook until the potato and beans are falling apart; about 20 minutes. Puree the soup in a blender. Season with pepper. Just before serving, bring the soup up to a simmer. It will have thickened so thin it with more stock or water. In a very large sauté pan, heat 2 tsp. of oil and wilt the spinach. Add the pureed soup. Stir in the remaining whole cooked garbanzos. In a small sauté pan, over a medium heat, warm 1 tsp. of oil. Sauté the almonds with the tsp. of finely minced garlic. Cook a few minutes and add these to the soup. Finally, add the cooked chopped prawns and warm through. Adjust seasoning. Serve at once.

1 Bowl = Calories 254. Dietary Fiber 6 g.

Black Bean Soup with Cilantro-Lime Cream

Black Bean Soup with Cilantro-Lime Cream

2 cups dried black turtle beans, soaked
1 tsp. olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green pepper
1 T. minced jalapeño pepper
freshly ground black pepper
1 clove garlic, minced
1 bay leaf
2 T. finely chopped cilantro stems
6 cups low-sodium canned vegetable broth
1/4 cup chopped cilantro leaves
1 T. fresh lime juice
4 T. non-fat sour cream
Drain the beans and set aside. Heat the oil in a 4-quart pot over low-medium heat for 2 to 3 minutes. Add the onion, celery, green pepper and jalapeño pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1 more minute. Add the bay leaf, cilantro stems, beans and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the beans are completely tender, about 30 to 40 minutes. Remove and discard the bay leaf, puree half of the soup in a blender and then add it to the rest of the soup. Season with salt and pepper and keep warm. Blend the cilantro leaves, lime juice and sour cream together. Serve the soup in warm bowls with a dollop of cilantro-lime cream.

1 cup Calories 203 Dietary Fiber 12 g

Black Bean Soup

Black Bean Soup

1 lb. Dried Black beans
1 onion, chopped
2 cloves garlic, chopped
1 green bell pepper, chopped
7 cups water
1 tsp. olive oil
Ground black pepper to taste
1/8 tsp. ground cumin

Rinse dried beans. Cover with water to 2 inches above beans; bring to a boil and cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain. In a Dutch oven sauté onion, garlic and green pepper in oil over medium heat till tender. Add beans and water and season with salt, pepper and cumin to your desired taste. Mix well and simmer for 1.5-2 hours, or until beans are fully tender. Pour soup into blender and puree. Once soup is to your desired consistency return to Dutch Oven and return to medium-low heat. Pour a few drops of olive oil in bowl for added flavor and dish up soup. Top with tortilla strips, cilantro and/or sour cream.

Basic Bean Soup

Basic Bean Soup

1 lb. dry Great Northern beans
8 C. water
12 baby carrots
1 C. chopped onion
1/2 lb. chopped ham
1/4 C. no salt added ketchup
Pepper to taste

In a large bowl, combine the beans with the water, cover and let soak overnight. In a large pot over medium high heat, combine the soaked beans with water, carrots, onion and ham. Add more water to cover all, if necessary. Bring to a boil, then reduce heat to low and let simmer for 4 to 6 hours. Add ketchup just to get desired color. Season with pepper to taste

Asparagus Soup

Asparagus Soup

1 lb. asparagus
6 C. chicken stock or canned broth
1/2 C. minced shallot
1 potato, grated
Pepper to taste
Plain low-fat yogurt or low-fat sour cream for garnish
Grated lemon peel for garnish
Snipped fresh dill for garnish

Peel and trim the asparagus, reserving the trimmings. In a large saucepan bring stock or broth to a simmer, add trimmings and let stand 15 minutes. Rinse spears, pat dry and cut into 1 1/2 pieces, reserving tips. Strain stock or broth into a large saucepan and add the asparagus stalks, shallot, potato and pepper to taste. Bring the liquid to a boil over high heat and simmer the mixture, stirring occasionally, for 25 minutes, or until asparagus is tender. Meanwhile, in a saucepan of boiling salted water blanch the asparagus tips until just tender, drain and refresh. In a food processor or blender puree the soup in batches until smooth, correct seasoning and return to saucepan. Heat until hot. To serve: ladle soup into bowls and garnish with reserved asparagus tips, yogurt, lemon peel and dill.

Andalusian Gazpacho

Andalusian Gazpacho

1 cucumber, peeled and diced
1 green bell pepper, diced
5 green onions, chopped
2 cloves garlic, minced
3 tomatoes, diced2 stalks celery, diced
2 1/2 C. cooked navy beans, rinsed and drained
6 T. red wine vinegar
1 (46 fluid oz.) can tomato juice
1 tsp. ground cumin
1 T. minced fresh parsley
1 T. minced fresh basil
1/2 T. minced fresh oregano

In a 4-quart serving bowl or soup tureen, combine cucumber, bell pepper, green onion, garlic, tomatoes, celery, navy beans, vinegar and tomato juice Season with cumin, parsley, basil, and oregano. Adjust spices and seasonings to taste. Chill in refrigerator at least 4 hours before serving cold.

Awesome! Pizza Soup

Awesome! Pizza Soup

1 package fresh mushrooms (sliced)
1 green pepper chopped
1 onion chopped
1 large can tomato juice
1 can of diced tomatoes
1 14 oz. jar of pizza sauce
1 fresh tomato chopped
70 red. fat turkey pepperoni cut into 1/4’s
1 jar of Hormel 50% less fat bacon bit pieces
1 package Hidden Valley Ranch seasoning
8 T. Parmesan cheese
8 T. grated Part skim mozzerella cheese

Sauté in Pam, the first 3 ingredients until soft. (over med. heat) Mix remaining ingredients in a large pot and bring to a boil. Add first three ingredients that have been softened. Reduce heat to a simmer. Simmer for 1/2 hour. Serve with 1 T. parmesan and 1 T. mozzarella cheese sprinkled on top of each bowl.

Yield: 8 servings
Serving Size: 1 C.

Calories: 221
Fat: 8.3g
Fiber: 2.3g

Dress Me Up Mexican Soup

Dress Me Up Mexican Soup

1 C. onion, chopped
2 cloves garlic, chopped
3 green onions, chopped
2 (12 oz.) cans of diced tomatoes
4 C. low fat chicken broth
1/3 C. salsa
1/2 red pepper, chopped
1/2 green pepper, chopped
3-4 celery stalks, chopped
1/3 C. Fresh cilantro
1/2 tsp. cumin
1/2 tsp. chili powder
1/2 tsp. basil
4 T. fat free sour cream
4 T. flour to thicken

Sauté onions, garlic & green onions in a large pan with a little water until tender. Add remaining ingredients except sour cream and flour. Stir flour into sour cream, mixing well. Stir sour cream mix into soup. Simmer until all vegetables are tender and the soup has slightly thickened. This is 0 ww points as is. Add cooked chicken, beef, strips of tortilla, and/or broken bits of toasted tocao shells for additional points/calories, as desired

Yield: 9 servings
Calories: 71
Fat: 3.6g
Fiber: 1.1g

Escarole Soup with Chickpeas

Escarole Soup with Chickpeas

Escarole Soup with Chickpeas1 slice bacon, chopped
2 clove garlic, minced
8 cup Chicken Broth
1 tsp. Italian seasoning, crushed
1/2 cup uncooked rice-shaped orzo pasta
1 bunch escarole, sliced (about 6 cups)
3 medium fresh tomato, chopped (about 1 1/2 cups)
1 can (about 16 ounces) chickpeas (garbanzo beans) , rinsed and drained
Ground black pepper
Shredded Parmesan cheese

Cook the bacon in a 6-quart saucepot over medium heat for 1 minute. Add the garlic and cook until bacon is browned. Add the broth and seasoning. Heat to a boil. Add the pasta. Cover and cook for 10 minutes. Add the escarole, tomatoes and chickpeas. Cook for 10 minutes more or until the escarole is tender. Season with black pepper to taste. Serve with cheese.

2 Point Vegetable Stew

2 Point Vegetable Stew

4 packets beef gravy (the instant powder kind, any brand)
3 C. water
1 C. corn (drained, if canned)
2 C. green beans (drained, if canned)
1 C. frozen peas
1 C. onions, chopped
1 C. carrots, diced
1 potato (skin and all) cut in pieces

Add all ingredients to a crockpot, stir to mix things up. Cook on low 6-8 hours, until all vegetables are cooked through and stew is thickened.

Yield: 8 servings
Calories: 128
Fat: 1.2g
Fiber: 3.9g

Fresh Corn Chowder

Fresh Corn Chowder

4 large ears sweet corn, husks removed
1 large onion, chopped
1 celery rib, chopped
1 T. butter or stick margarine
1 1/2 C. diced peeled potatoes
1 C. water
2 tsp. chicken bouillon granules
1/4 tsp. thyme
1/4 tsp. pepper
6 T. flour
3 C. 2% milk

Cut corn off cob; set aside. In large saucepan, sauté onion and celery in butter until tender. Add the potatoes, water, bouillon, thyme, pepper and corn. Bring to a boil. Reduce heat, cover and simmer for 15 minutes or until potatoes are tender. Combine the flour and milk until smooth; gradually stir into soup. Bring to a boil; cover and stir for 2 minutes or until thickened.

Yield: 7 servings.
Serving Size: 1 C.

Calories: 204
Fat: 5g
Fiber: 4g

Vegetable Soup

Vegetable Soup

2/3 C. sliced carrot
1/2 C. diced onion
3 C. broth (beef, chicken or vegetable)
1 and 1/2 C. of 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 a large saucepan, sprayed with nonstick cooking spray, sauté carrot, onion and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, green 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: 4 servings
Serving Size: about 1 C. each

Calories: 40
Fat: .6g
Fiber: 1.8g

Spice It Up Soup

Spice It Up Soup

1 lb. uncooked hot turkey Italian Sausage links, sliced
1/2 lb. lean ground beef
1 lg. onion, chopped
1 medium green pepper, chopped
3 garlic cloves, minced
2 cans (14 1/2 oz. each) beef broth
2 C. water
2 C. fresh or frozen corn
1 can (14 1/2 oz. diced tomatoes with green chilies, diced, undrained
1 C. diced carrots
1/3 C. minced fresh cilantro or parsley
2 jalape�o peppers, seeded and chopped
1/2 tsp. salt
1/2 tsp. ground cumin

In large saucepan, cook sausage, beef, onion, green pepper and garlic over medium heat until meat is no longer pink; drain. Stir in the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until heated through.

Yield: 8 servings
Serving Size: about 1 1/3 C.

Calories: 222
Fat: 9g
Fiber: 2g

Caraway Split Pea Soup

Caraway Split Pea Soup

1 C. Dried Split Peas
4 C. Stock
1 Bay Lead
1 1/2 tsp. Caraway Seeds
1 jalapeño Pepper, diced
1 Onion, chopped
1 Stalk Celery, diced
Pinch of Celery Seed
1 Carrot, peeled and sliced
1 clove Garlic, minced
2 tsp. Worcestershire Sauce
1 dash Red Wine

Bring the split peas, stock, bay leaf, caraway seeds and jalapeño to a boil. Reduce heat, cover and simmer for half an hour. Add the onion, celery, carrot, garlic, Worcestershire sauce, and red wine and let simmer another 30 minutes, or until peas are tender.

Curried Cauliflower Soup with Parsley Cream

Curried Cauliflower Soup with Parsley Cream

1/2 T. olive oil
1/2 cup finely chopped celery
1 large onion, chopped
1 small Russet potato
1/2 tsp. curry powder
salt to taste
freshly ground black or white pepper
1 bay leaf
about 1 quart low-sodium chicken broth or vegetable broth
5 C. cauliflower florets
1/4 cup chopped, fresh parsley
3 T. non-fat sour cream

Heat the olive oil in a saucepan over low-medium heat. Add the celery, onion and curry powder, season lightly with salt and pepper, and cook for 10 minutes. Peel and slice the potato and add it to the pot. Add the bay leaf and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes. Add the cauliflower and simmer until just tender, about 5 to 7 minutes. Blend the parsley and sour cream together and set aside. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper. Serve the soup in bowls with a dollop of parsley cream.

Serving Size: 1.5 C.

Calories 92
Fiber 4g

Yellow Squash Soup

Yellow Squash Soup

2 lb. yellow summer squash, washed and diced
2 scallions, washed and sliced (include tops)
1 quart water
1 tsp. splenda (optional)
1T. fresh minced dill
1 T. salt
1/8 tsp. fresh ground pepper

Place squash, scallions, water, and honey in a large saucepan and simmer gently for about 40 minutes or until squash is tender. Stir in dill. Put squash through a food mill or puree in a blender until smooth. Return to saucepan season with salt and pepper, and simmer for 5 to 10 minutes more. Serve hot or cold.

Yield: 4 servings
Calories: 62
Fat: 0g
Fiber: 2g

Cheese Tortellini Soup

Cheese Tortellini Soup

3 C. defatted beef stock or low sodium beef broth
1 C. frozen cheese tortellini
1 C. frozen peas
2 T. shopped sun dried tomatoes
3/4 tsp. dried basil
1/4 tsp. dried oregano

In a medium saucepan, combine the stock or borth, tortellini, peas, tomatoes, basil and oregano. Cover and bring to a boil, then reduce the heat. Simmer for 5-6 minutes or until the tortellini are tender.

Yield: 4 servings
Calories: 107
Fat: 1.6g
Fiber: 1.5g

Southwest Roasted Red Pepper Bisque With Cilantro Cream

Southwest Roasted Red Pepper Bisque With Cilantro Cream

1/3 C. finely chopped fresh cilantro
1/4 C. low-fat sour cream
2 tsp. 2% low-fat milk
1/2 tsp. salt
1 1/2 lb. red bell peppers (3 large), roasted and peeled
2 tsp. olive oil
2 C. chopped onion
1/2 C. chopped carrot
1 T. tomato paste
1/2 tsp. ground cumin
1/4 tsp. chili powder
Dash of ground red pepper
2 garlic cloves, minced
3/4 C. cooked long-grain rice
1/2 C. water
2 (10 1/2-oz.) cans low-salt chicken broth
1/2 C. 2% low-fat milk
1/4 tsp. salt
1/8 tsp. black pepper

Combine first 4 ingredients in a small bowl; stir well, and set aside. Chop bell peppers; set aside. Heat oil in a Dutch oven over medium heat. Add onion and carrot; sauté 8 minutes or until vegetables are lightly browned. Stir in bell peppers, tomato paste, and next 4 ingredients (tomato paste through garlic); cook 5 minutes, stirring frequently. Stir in rice, water, and broth, scraping skillet to loosen browned bits. Bring to a boil; partially cover, reduce heat, and simmer for 15 minutes. Place broth mixture in a food processor; process until smooth. Return puree to pan, and stir in 1/2 C. milk, 1/4 tsp. salt, and black pepper. Cook over medium heat until thoroughly heated (do not boil). Ladle bisque into bowls; top with sour cream mixture.

Yield: 5 servings
Serving size: 1 C. bisque and 2 tsp. sour cream mixture

Calories: 167
Fat: 5.4g
Fiber: 4.3g

Julienne of Vegetable Soup

Julienne of Vegetable Soup

2 T. Butter
1 Onion, finely chopped
3 Carrots, pared and cut into fine julienne
1/2 Turnip, pared and cut into fine julienne
5 C. Beef Stock
1 tsp. chopped Parsley
Salt and Pepper

Heat butter in saucepan over low heat. Add onion and cover; cook 5 minutes. Add carrots and turnips; mix well and season. Cover and continue cooking 10 minutes. Pour in beef stock, mix well and simmer soup 5-6 minutes. Sprinkle with parsley and serve.

Yield: 4 servings
Calories: 114
Fat: 6g
Fiber: 2.7g

Beth Anne’s Ravioli Soup

Beth Anne’s Ravioli Soup

from Beth Anne

1 large can diced tomatoes, undrained
4 vegetable bullion cubes
4 c. water
1 tsp. Italian seasoning
1 small can tomatoe paste
1 c. sliced zucchini
2 cloves fresh garlic, chopped
1/4 tsp. ground pepper
1 package of small sized frozen cheese raviloi

In large saucepan or dutch oven, combine the tomatoes, bullion cubes, water, and Italian seasoning, and bring to a boil. Cover, reduce heat, and simmer for 10 minutes. Add zucchini, simmer for another 10 minutes. Add ravioli, bring to a boil. Cover, reduce heat, and simmer for 10 minutes or until pasta is fully “expanded”.

To figure out the points for this recipie: Everything is free except the ravioli. What I do is figure out how many points are in the entire bag of raviolis, and then divide it by how many servings I end up with. I will serve the soup into the 24 oz. size gladware containers. I usually get 5-6 containers worth. You can freeze this, or store in the fridge for up to 2 weeks.

I would assume you figure out the calories the same way, but I don’t know if you girls count calories for vegetables!

Spiced Tomato Broth

Spiced Tomato Broth

1 C. Tomato Juice
1 C. Beef Broth
3 Peppercorns
2 Cloves
1/2 bay leaf
1 T. Lemon Juice

Mix all ingredients in saucepan. Cover and heat to boiling. Reduce heat to low and simmer for 10 minutes. Discard peppercorns, cloves and bay leaf before serving

Yield: 2 servings
Serving Size: 1 C.
Calories: 47
Fat: 0g
FIber: 0g

Green Chile Pork Stew

Green Chile Pork Stew

1 lb. boneless Pork Tenderloin
1 medium Onion, chopped
3/4 C. sliced Celery
2 Carrots, sliced
2 medium unpeeled Potatoes, cubed
1 (7oz.) can diced Green Chiles
2 tsp. chopped Garlic
1 C. Chicken Broth
1 C. Water (or enough to cover)
2 T. Cornstarch
1/4 C. Water
Salsa, for garnish

Cut pork into 1 1/2 inch cubes. In 3 quart saucepan, mix pork with the vegetables, chiles, garlic and chicken broth. Add the C. of water (or more, just to cover meat). Cover pan and simmer about 45 minutes. Mix cornstarch with remaining water. Add to stew and cook until bubbly. Serve topped with a spoonful of salsa.

Yield: 5 servings
Serving Size: 1 1/2 C.

Calories: 269
Fat: 3g
Fiber: 5g

Black Bean Chili

Black Bean Chili

1 lb. Dried black beans
Water to cover
2 T. Chili powder
2 Onions, chopped
2 Carrots, chopped
2 Cloves garlic, minced
2 Stalks celery, chopped
1, 28 oz. Can plum tomatoes, undrained
1 Orange, quartered (unpeeled)
4 Chicken bouillon cubes
2 tsp. Tabasco sauce
2 tsp. Cumin or to taste
1/2 C. Chopped Italian parsley

Soak the beans overnight, drain and rinse. Cover the beans with water in a large pot, bring to a boil and simmer 1 hour. Add the remaining ingredients except the parsley and simmer for 1 1/2 hours or until the beans are tender, adding more water if needed. Remove the orange quarters and serve over cooked whole grains if desired; sprinkle with parsley.

Yield: 6 Servings
Serving Size: ~ 1 1/2 C.

Calories: 274
Fat: 1.3g
Fiber: 5.3g

Notes: I know it sounds weird to add the orange like that. You can’t taste the orange, but it adds a certain something that everyone likes and no one can name.

Cabbage Soup (ala, The Cabbage Soup Diet)

Cabbage Soup (ala, The Cabbage Soup Diet)

1/2 C. Chopped Onion
2 Green Peppers
6oz. Tomato Paste
1 Stalk of Celery
1/2 Head of Cabbage
12oz. of V8 juice
1 Packet of Soup; Onion Mix, Dehydrated, Dry Form

Chop veggies; Combine all ingredients in a pot. Add enough water to just cover veggies; Boil for 10 minutes; Reduce heat and simmer until vegetables are cooked.

Yield: 10 servings
Serving Size: ~ 1C.

Calories: 40
Fat: .4g
Fiber: 1.3g

Notes: While I would never do the official Cabbage Soup Diet with the weird restricted foods lists and such, I actually LIKE the cabbage soup that is part of it. I think it’s a pretty tasty vegetable soup, all things considered.

Black Bean And Corn Soup

Black Bean And Corn Soup

1 medium-size red onion, chopped
2 T. vegetable oil
2 cans (15 oz. each) black beans, drained
1 can (11 oz.) corn niblets, drained
1 can (14.5 oz.) chicken broth
1 C. bottled chunky salsa
1 T. fresh lime juice
1/2 tsp. salt
1/8 tsp. black pepper
Garnish (optional):
Sour cream
Lime wedges

Sauté onion in oil in saucepan over low heat 5 minutes, until tender. Mash 1 C. beans in small bowl. Stir mashed beans, whole beans, corn, broth, salsa, lime juice, salt and pepper into saucepan; simmer, uncovered, 10 minutes or until heated through. Serve with dollop of sour cream and lime, if desired.

Yield: 6 servings
Calories: 191
Fat: 7g

Snowy-Day Beef Stew

Snowy-Day Beef Stew

1 T. olive oil
1 medium onion, chopped
3 large cloves garlic, minced
6 scallions, white part and 1 inch green, thinly sliced
12 oz. fresh mushrooms, sliced
2 lb. lean beef top round, trimmed of all fat and cut into 1-inch cubes
2 T. unbleached all-purpose flour
1 1/2 tsp. crushed dried thyme
1/2 tsp. crushed dried oregano
1/4 tsp. crushed dried rosemary
1 28-oz. no-salt-added stewed tomatoes
3 to 4 canned chipotle chiles in adobo, or to taste, minced
2 C. reduced-sodium canned beef broth
1/2 C. dry red wine
1 10-oz. bag frozen peas
2 T. chopped parsley for garnish (optional)

Heat oil in a large nonstick skillet over medium-low heat. Add onion, garlic, scallions, and mushrooms. Sauté, stirring often, until vegetables are wilted and most of the liquid is absorbed. Using a slotted spoon transfer vegetables to a bowl and set aside. Dredge the steak cubes with flour, thyme, oregano, and rosemary. Lightly coat the skillet with cooking spray and place over medium-high heat. Add steak pieces and brown on all sides, about 6 minutes total cooking time. Transfer steak and reserved vegetables to a large soup pot or Dutch oven. Top with stewed tomatoes, chipotle chiles, beef broth, and wine. Stir to combine. Partially cover and simmer for about 1 hour, until steak is tender. Stir in peas and cook, covered, until peas are just tender, about 5 minutes. If using, sprinkle with parsley and serve hot.

Yield: 8 servings
Calories: 259
Fat: 6g
FIber: 5g

Classic Italian Chicken Noodle Soup

Classic Italian Chicken Noodle Soup

6 chicken breasts with the bone, about 3 lb. total
12 C. low-sodium chicken broth
2 C. canned crushed Italian tomatoes
1 large onion, diced
3 carrots, peeled and thinly sliced
3 celery ribs, finely chopped
1 red bell pepper, seeded and diced
8 oz. orzo or other small, shaped pasta
4 C. chopped fresh spinach, escarole or kale
1/4 C. chopped fresh parsley
1/4 C. chopped fresh oregano
salt to taste
freshly ground black pepper

Remove and discard the skin from the chicken breasts and place the breasts in a large soup pot. Add the chicken broth, bring it to a boil and reduce the heat so that the broth just simmers. Simmer until the chicken is thoroughly cooked, about 15 minutes. Remove the chicken and transfer to a plate to cool. Skim the fat from the broth and bring it back to a boil. Add the tomatoes, onion, carrots, celery and red pepper. Simmer until the vegetables are soft, about 5 minutes. Add the orzo or other pasta and cook for 5 to 8 more minutes, until the pasta is al dente. Meanwhile, discard the bones from the chicken and chop the meat into small pieces. Add the chicken, spinach, parsley and oregano to the soup pot and simmer for another minute or two. Season to taste with salt and pepper. Serve in warm soup bowls with a thick slice of Italian bread.

Yield: 8 servings
Calories: 284
Fat: 4g
Fiber: 4g