soup recipes??

OH! I got LOTS of soup recipes. When I eventually win the fight for our main computer in the house, I'll share some (most likely, that won't be till tonight when the kids are in bed).

Are you looking for anything specific???

Gayle
 
OK....got a spare minute on the PC. Here are a few that I like (and I have MORE if you'd like).

Chicken Noodle Soup with Rutabaga
3 medium carrots, chopped
1 medium onion, chopped
1 celery rib, chopped
2 tsp butter (I used cooking spray instead)
4 cups reduced sodium chicken broth
1 medium rutabaga (1.5#), peeled and cut into 1/2" cubes
1/2 tsp salt
1/4 tsp dried thyme
1/8 tsp dried marjoram
1/8 tp pepper
2 C uncooked yolk-free noodles
2 C cubed and cooked chicken breast
1/3 C minced fresh parsley (I used dried Italian spices for all the seasonings)

  • In a large saucepan or Dutch oven, saute the carrots, onion and celery in butter (cooking spray) until tender. Add the broth, rutabaga, salt, and spices. Bring to a boil. Cover, reduce heat; cover and simmer for 15 minutes.
  • Add noodles; cover and simmer 20 minutes longer or until noodles are tender. Stir in the chicken and parsley; heat through.

Makes 6 servings (mine came out bigger than 1C each! LOL)
Nutritional Info: 1 C equals 211 calories, 3g fat, 39mg cholesterol, 702mg sodium, 26g carbs, 5g fiber, 20g protein

Original Source: Taste of Homes, Light & Tasty, Annual Recipes 2008 Cookbook



Vegetable Barley Soup
1 large sweet potato, peeled and cubed
1 1/2 C fresh baby carrots, halved
1 1/2 C frozen cut green beans
1 1/2 C frozen corn
3 celery ribs, thinly sliced
1 small onion, chopped
1/2 C chopped green pepper
2 garlic cloves, minced
6 C water
2 cans (14.5 oz each) veggie broth
1 C medium pearl barley
1 bay leaf
1 3/4 tsp salt
1/2 tsp fennel seed, crushed
1/4 tsp pepper
1 can (14.5 oz) Italian diced tomatoes, undrained

  • In a 5-qt crockpot, combine the first 8 ingredients.
  • Stir in the water, broth, barley, bay leaf and seasonings.
  • Cover and cook on low for 8-9 hours or until barley and veggies are tender.
  • Stir in tomatoes; cover and cook on high for 10-20 minutes or until tomatoes are heated through. Discard bay leaf before serving.

Yields: 12 servings, about 1 1/2 C each
Nutritional info per serving: 128 calories, 1 g fat, 0 cholesterol, 812 mg sodium, 28g carbs, 5g fiber, 4g protein

Original Source: Taste Of Home's Light & Tasty, Annual Recipes 2008



Roasted Vegetable Soup
2 turnips, peeled and quartered
4 carrots, peeled and cut into 1 ½” pieces (about 1 lb)
1 large sweet potato, peeled and cut into 1 ½” pieces
1 medium onion, peeled and cut into 6 wedges
5 garlic cloves, unpeeled
1 T olive oil
32 oz. fat free low sodium chicken broth
1 ½ C water
2 C 1% low fat milk
½ tsp salt
½ tsp black pepper
6 T fat free yogurt

  • Preheat oven to 500 F.
  • Toss turnip, carrot, potato, onion, garlic and oil together and place in a roasting pan. Bake for 45 minutes, or until browned, stirring occasionally.
  • Squeeze garlic cloves to extract pulp. Place pulp, vegetables, broth and water in a Dutch oven over medium heat. Bring to a boil; reduce heat, and simmer uncovered for 10 minutes.
  • Place one-third of the vegetable mixture in a blender; process until smooth. Repeat procedure with remaining mixture. Return it all to the pan; add milk, salt and pepper. Cook over medium heat until thoroughly heated. Ladle into bowls; top with yogurt.

Notes:
• For BFL, I count this as a serving of carbs, and serve it with a serving of fish, chicken, beef or other lean protein! VERY FILLING, too!

Yield: 8 servings, 1 1/3 C each, 2 WW points per serving

Nutritional #s per serving: 124 calories, 2.6g total fat, 20.8g carbs, 5.8g protein, 3.6g fiber

Original Source: Weight Watchers Annual Recipes for Success 2007



Southwestern Chicken Soup
1 tsp olive oil
½ C frozen chopped onion
2 tsp minced garlic
2 ¼ C cooked, cubed chicken
16 oz can pinto beans, rinsed and drained
14.5 oz can diced tomatoes, undrained
14 oz can fat free, low sod chicken broth
8.75 oz can whole kernel corn, undrained
4.5 oz can chopped green chiles, undrained
½ tsp chili powder
½ tsp ground cumin
6 T reduced fat sour cream, optional

  • Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; sauté 2 to 3 minutes.
  • Add chicken, beans, tomatoes, broth, corn, chiles, chili powder, and cumin.
  • Bring to a boil; reduce heat, and simmer 15 minutes.

Yields 6 servings, about 2 cups each, 3 WW points per serving
Numbers per serving: 188 calories, 4.8g total fat, 17.2g protein, 18.1g carbs, 4.6g fiber

Original Source: Weight Watchers Easy Weeknight Favorites cookbook



Italian Dinner Soup
1 lb boneless skinless chicken breasts, cubed
1 medium green pepper, chopped
1 medium sweet red pepper, chopped
1 medium onion, chopped
1 celery rib, thinly sliced
1 small carrot, thinly sliced
1 garlic clove, minced
4 cups water
1 can (28oz) Italian crushed tomatoes
1 can (14.5oz) chicken broth
3 T grated Parmesan cheese
1 tsp Italian seasoning
½ tsp crushed red pepper flakes
¼ tsp salt
¼ tsp pepper
1 C uncooked elbow macaroni
7 T shredded part-skim mozzarella

  • In a dutch oven coated with cooking spray, cook the chicken over medium heat until no longer pink. Remove and keep warm.
  • Add the peppers, onion, celery, carrot and garlic to the pan; cook and stir until crisp-tender. Add the chicken, water, tomatoes, broth, Parmesan cheese and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 40 minutes.
  • Stir in macaroni; cook 20 minutes longer or until macaroni is tender. Sprinkle each serving with mozzarella cheese.

Makes 7 servings, about 1 ½ cup per serving.
Nutritional Info per serving: 203 calories, 4g total fat, 20g protein, 22g carbs, 3g fiber

Original Source: Taste of Home’s Light & Tasty Magazine, February/March 2008 issue



Turkey and Black Bean Chili
1 ½ lbs ground turkey
2 C onion and green pepper, chopped
15 oz can seasoned diced tomato sauce for chili (like Hunt’s)
14.5 oz can no salt diced tomatoes, undrained
2 – 15 oz cans low sodium black beans, rinsed and drained
1 T chili powder
1/8 tsp ground red or black pepper
½ C low fat sour cream (optional)

  • Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add turkey, onion and pepper. Cook until turkey is browned, stirring to crumble. Drain.
  • In a 4-quart slow cooker, combine turkey mixture, tomato sauce, tomatoes, black beans, chili powder and pepper. Cover and cook on low for 6 hours.

Yields 8 servings, about 1 cup chili and 1 T sour cream

Numbers per serving: 220 calories, 7g total fat, 20.6g protein, 23.1g carbs, 6.7g fiber, 52mg cholesterol, 2.3mg iron, 635mg sodium, 99mg calcium

Original Source: Weight Watchers Easy Weeknight Favorites




Beef & Barley Soup

1 T olive oil
1 ½ lbs. top sirloin cubes
4 C low fat, low sodium beef broth
1 C water
1 onion, chopped
1 stalk celery, chopped
1 carrot, chopped
1 tsp dried oregano
¼ tsp black pepper
2 cloves garlic, minced
½ C pearl barley
1 bay leaf
10 oz frozen green beans
1 can (14.5oz) diced tomatoes
10 oz. frozen green peas



  • In a large pot, over medium-high heat, warm the oil. Add beef cubes and cook for about 8 minutes; stirring occasionally until browned on all sides.
  • Stir in beef broth, water, onion, celery, carrot, oregano, pepper, garlic, barley and bay leaf. Bring to a boil. Then reduce heat to low, cover and simmer for 45 minutes.
  • Stir in green beans, tomatoes and peas. Simmer, covered, until meat and veggies are tender, about 15 more minutes. Remove bay leaf.

Original Source: Eating For Life Cookbook

Makes 6 servings (pretty large)

Numbers per serving: 365 calories, 30g protein, 23g carbs, 16g fat




Gayle
 
Hearty Veggie Soup

My daughter loves this soup. I make this soup 2 times a week for her. As soon as she gets off the school bus it is always hot and ready to go. :D

1- Boil 3 1/2 cups of chicken broth, 1 tsp olive oil, 1/2 tsp crushed garlic,1/4 tsp dried basil, 2 cups frozen mixed vegetables and 1 tomato(chopped).

2- Simmer 15 mts.

3-Add 1 cup whole-wheat macaroni and 1/4 cup fresh cilantro leaves & cook till tender.
 
Tom Yum Soup--not vegetarian!

This is from Nigella Lawson, and it's awesome! Some measurements are metric, as she's a Brit. Also when she refers to coriander, she means fresh cilantro. If you want to make this without using processed ingredients, you could substitute mashed garlic, chillies, shrimp and ginger instead of tom yum paste, and instead of Fish Sauce, you could use fish stock and rice wine vinegar and reduce it in a small saucepan by half, which will concentrate the flavor.

We make a butterflied roasted chicken each week and I always roast the bones and "innerds" and then boil them for stock. Nothing beats homemade stock and it's way cheap.

I make it and freeze it because this is what I want when I'm sick. Spicy food always makes me feel better.

1.5 litres chicken stock
2 tbsp Tom yum paste
4 Thai lime leaves, finely chopped
1 stick Lemon grass, tender inner part only, roughly chopped
1 lime, juice only
4 tbsp Fish Sauce
3 small red chillies, or green chillies, finely chopped
1 Bay leaves
2 sprigs Thyme
150g straw mushrooms, or button mushrooms, halved or quartered according to size
500g Prawns, raw and peeled, thawed if frozen
5 small Spring onions, cut into short lengths and then into strips
1 bunch Coriander

1. Heat the stock and tom yam paste in a decent sized saucepan with the lime leaves, lemon grass, lime-juice, fish sauce, chillies.

2. Bring to the boil, add the mushrooms and simmer for a couple of minutes, then add the prawns and spring onions and cook for a further 2-3 minutes, or until the prawns are cooked but still tender.

3. Sprinkle with a little coriander and put more on the table for people to add themselves as they want.
 
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