Simple Soup Recipes

Simple Soup Recipes

Soups that are delicious--and healthy too!

By Kerry Neville, R.D.

Gingered Sweet Potato & Carrot

Prep time: 15 minutes
Cook time: 30 minutes

1 Tbsp olive oil
1 medium onion, chopped
1 c low-sodium chicken or vegetable stock
1 medium sweet potato, peeled and diced
5 large carrots, peeled and sliced
1 Tbsp jarred ginger, chopped
Plain nonfat Greek-style yogurt (optional)

1. Heat oil in large saucepan. Add onion and cook until soft, about 2 to 3 minutes. Add stock plus 2 cups water, then add sweet potato, carrot, and ginger. Bring to a boil, reduce heat, and simmer until vegetables are tender, about 15 minutes.

2. Strain out vegetables and put them in a food processor or blender. Puree until smooth, adding a bit of broth if needed. (If you're using a standard blender, allow the mixture to cool first; hot liquid may cause the blender to squirt out contents. Depending on the size of your blender, you may have to do this in batches.)

3. Pour vegetable puree back into the saucepan and stir until well blended and smooth. Add salt and pepper to taste. Serve with a dollop of yogurt on top, if desired.

Makes 4 servings. Per serving: 119 cal, 4.3 g fat (0.7 g sat), 18 g carbs, 112 mg sodium, 4 g fiber, 4 g protein

Winter Tomato

Prep time: 5 minutes
Cook time: 25 minutes

1 tsp olive oil
1 small onion, diced
2 cloves garlic, chopped (or 1 tsp jarred chopped garlic)
2 Tbsp no-salt-added tomato paste
1 tsp sugar
1 tsp thyme
1 bay leaf
2 cans (14.5 oz each) no-salt-added diced tomatoes, including juice
1/4 c fat-free milk
2 Tbsp plain nonfat Greek-style yogurt

1. Heat olive oil in medium saucepan. Cook onion and garlic until soft, about 5 minutes. Add tomato paste, sugar, thyme, bay leaf, tomatoes, and 2 cups water. Stir together and bring to a boil. Reduce heat and simmer about 20 minutes.

2. Remove bay leaf. Use a handheld blender to puree the soup in the saucepan, or transfer soup to a food processor or blender. Puree until smooth. (If you're using a standard blender, allow the mixture to cool first; hot liquid may cause the blender to squirt out contents. Depending on the size of your blender, you may have to do this in batches.)

3. Heat milk in microwave for 30 seconds to warm, and then stir it into the pureed soup along with yogurt. Mix well. Add salt and pepper to taste, and serve.

Makes 4 servings. Per serving: 76 cal, 1.5 g fat (0.2 g sat), 14 g carbs, 43 mg sodium, 3 g fiber, 3 g protein

Chicken & Brown Rice

Prep time: 10 minutes
Cook time: 45 minutes

1 1/2 tsp olive oil
1 lb chicken breast (or 1 c cooked and chopped)
1 large carrot, diced
1 celery stalk, diced
1/4 leek or scallion, thinly sliced
1/3 c brown rice
2 tsp thyme
1 can (14.5 oz) no-salt-added diced tomatoes, including juice
6 c low-sodium chicken stock

1. Heat olive oil in medium saucepan. Add chicken and saute until cooked. Transfer chicken to a plate and set it aside to cool. (If you're using cooked chicken, skip this step.)

2. Add carrot, celery, and leek to saucepan. Saute about 3 minutes, then stir in brown rice and thyme. Cook 5 minutes longer, stirring occasionally. When chicken is cool, chop into pieces and add to saucepan.

3. Add tomatoes and chicken stock. Bring to a boil, then lower heat and simmer 25 to 30 minutes, until rice is cooked. Add salt and pepper to taste, and serve.

Makes 4 servings. Per serving: 220 cal, 5.8 g fat (1.4 g sat), 24 g carbs, 251 mg sodium, 3 g fiber, 21 g protein

 

Greek Lentil

Prep time: 10 minutes
Cook time: 30 minutes
1/2 Tbsp olive oil
1 small onion, finely diced
1/4 tsp garlic, chopped
1 celery stalk, diced
1 carrot, diced
2 c low-sodium chicken or vegetable stock
1 bay leaf
1/2 c dried red or brown lentils, rinsed
3/4 c no-salt-added diced tomatoes, including juice
1/4 tsp thyme
1/4 tsp basil

1. Heat olive oil in medium saucepan. Add onion and saute until soft, about 2 to 3 minutes. Add garlic, celery, and carrot; saute another 3 to 4 minutes.

2. Add stock, 1/2 cup water, and remaining ingredients. Bring to a rolling boil. Reduce heat and simmer about 15 to 20 minutes, until lentils are tender. Remove bay leaf and serve.

Makes 4 servings. Per serving: 143 cal, 2.8 g fat (0.5 g sat), 21 g carbs, 63 mg sodium, 9 g fiber, 9 g protein

Savory Moroccan

Prep time: 8 minutes
Cook time: 15 minutes

3 c low-sodium chicken or vegetable stock
1 can (14.5 oz) nosalt- added diced tomatoes, with juice
1 c zucchini, sliced into half circles
1/4 c canned chickpeas, rinsed and drained
4 artichoke hearts, cut in half (frozen or packed in water and drained)
1/2 c whole-wheat couscous
1/4 c fresh parsley, chopped
1/4 c raisins
2 scallions, thinly sliced (including green tops)
1/4 tsp cinnamon
1/4 tsp cayenne
1/2 tsp basil
1/2 tsp oregano

Bring stock plus 1 cup water to a rolling boil. Reduce heat, add remaining ingredients, and simmer uncovered about 5 to 7 minutes. Add salt and pepper to taste, and serve.

Makes 4 servings. Per serving: 202 cal, 1.9 g fat (0.4 g sat), 40 g carbs, 159 mg sodium, 5 g fiber, 10 g protein
source:womenhealthmag.com