Soups

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HEARTY LENTIL SOUP

  • Author: Alicia Calvo, MPH, RD, CDE
  • Prep Time: 15
  • Cook Time: 40
  • Total Time: 45
  • Yield: 6 1x
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Description

Fall is upon us and the perfect time for soup. This hearty lentil soup is filling and flavorful, yet light and vegetarian, and rich in iron and fiber.

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Ingredients

  • 1 Tbsp. olive oil
  • 6 green onions, chopped finely
  • ½ medium Onion, chopped finely
  • 1 Tbsp. Cumin
  • 2 cups Lentils, rinsed and cleaned
  • 4 cups vegetable or chicken broth
  • 2 cups water
  • ½ tsp. Trader Joe’s Everything but the Bagel Sesame Seasoning
  • Pepper to taste

Instructions

  1. Sauté onions in olive oil and cumin.
  2. Add remaining ingredients. Bring to a rapid boil. Then simmer slowly covered until lentils are tender, stirring occasionally, about 40 minutes.
  3. Serve with an Arugula salad with shaved parmesan cheese, craisins, and pine nuts and sourdough bread. For salad dressing use olive oil, white balsamic vinegar and a drizzle of pomegranate molasses.

Notes

  • Serves:  6
  • Serving size: 1 cup
  • Calories: 268
  • Grams carbohydrates: 42
  • Grams fiber: 18
  • Grams protein: 18
  • Grams fat: 2
  • Equivalents: 4 vegetable proteins, 1 starch, ½ fat

 

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Vegetarian Split Pea Soup

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 60
  • Total Time: 75
  • Yield: 16 1x
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Description

This vegetarian split pea soup is rich in iron and fiber.

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Ingredients

  • 1 Tablespoon olive oil
  • 1 large carrot, chopped
  • 1 large onion, chopped
  • 2 cups green split peas, rinsed and cleaned
  • 4 cups vegetable broth
  • 4 cups water
  • Bay leaf
  • ¼ teaspoon thyme
  • ¼ teaspoon cayenne pepper
  • Salt and pepper to taste

Instructions

  1. Sauté carrots and onion in olive oil.
  2. Add remaining ingredients. Bring to a rapid boil for 20 minutes. Then simmer covered, stirring occasionally, until peas are tender and soup is thick, about another 40 minutes.
  3. Serve with croutons on top and a salad.

Notes

  • Makes 8 servings
  • Serving size:  2 cups
  • Calories: 245
  • Grams carbohydrates: 30
  • Grams fiber: 11
  • Grams protein: 11
  • Grams fat: 2
  • Exchanges: 1 starch, 3 vegetable proteins

 

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Spas (Barley-Yogurt Soup)

  • Author: Christine Goukasian, MS, RD
  • Prep Time: 15
  • Cook Time: 45
  • Total Time: 60
  • Yield: 8 1x
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Ingredients

  • 8 cups water
  • 4oz barley, pearled, raw
  • 3 cups- Plain whole milk yogurt
  • 1 large egg
  • 1 cup chopped cilantro

Instructions

  1. Wash barley and place in a medium size pot with 8 cups of water and bring to boil. After boiling, cook for 40 minutes on medium heat.
  2. In a separate bowl mix plain yogurt with 1 egg. Once the barley is cooked begin adding it 1 cup at a time (barely and water) to the bowl of yogurt, stirring consistently to prevent lumps from forming.
  3. Once all the barley and water is added to the yogurt bowl, then place back into the pot until boiling and turn off. Add cilantro, and salt to taste.
  4. Stir, allow to cool and enjoy!

Notes

  • Serves:  4
  • Serving size:  2 cups
  • Calories 231
  • Grams Fat: 7.5
  • Grams Carbohydrates: 30
  • Grams Protein 10
  • Exchanges: 1 Starch, 1 Dairy Protein, 1 Fat

 

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Chicken Tortilla Soup

  • Prep Time: 30
  • Cook Time: 15
  • Total Time: 60
  • Yield: 8 1x
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Description

Delicious Mexican-style soup. For a vegetarian meal use vegetable broth and add one extra 15 1/2 oz. can black beans (rinsed and drained).

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Ingredients

  • 1 medium red onion, diced
  • 1 tsp. garlic, chopped
  • 2 tsp. olive oil
  • 1 tsp. ground cumin
  • 2 Tbsp. ground chili powder
  • 6 cups reduced salt chicken broth
  • 1.5 cups frozen corn kernels
  • 1 can (15 oz.) Mexican style chopped tomatoes
  • 2 cups zucchini, sliced thin
  • 1 cup cooked chicken, cut up
  • 1 15 ½ oz. can of rinsed and drained black beans
  • 2 Tbsp. fresh cilantro, chopped
  • 5 corn tortillas
  • ½ cup low-fat Jack cheese, shredded

Instructions

  1. In a large soup pan, heat olive oil, sauté onions, chili powder, garlic and onion until all are soft. Add 1-2 Tbsp. of water if necessary.
  2. Add broth, corn, tomatoes, chicken beans and zucchini.
  3. Bring to a boil then reduce heat and simmer 5 minutes. Add cilantro.
  4. Stack tortillas together and slice ¼ inch wide strips. Place on foiled lined cookie sheet sprayed with canola or olive oil spray. Bake at 400 degrees for 10 to 15 minutes, until crisp.
  5. Ladle soup into bowls. Add tortilla strips, top with shredded cheese.

Notes

  • Serves:  4
  • Serving size: 2 cups
  • Calories: 450
  • Grams Carbohydrates 30
  • Grams Protein: 28
  • Grams Fat: 8
  • Equivalents: 4 oz. lean proteins, 2 Starches

 

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Borscht – Russian Cabbage Soup

  • Author: Christine Goukasian, MS, RD
  • Prep Time: 25
  • Cook Time: 50
  • Total Time: 75
  • Yield: 15 1x
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Description

Borscht is a tart soup, popular in Eastern European. It may include meat or fish or be purely vegetarian. It can be served hot or cold. Borscht is rich in vitamin C and potassium.

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Ingredients

  • 1 tbsp. olive oil
  • ½ tsp. salt
  • 1 medium onion diced
  • 3 medium beets (washed, peeled and grated)
  • 4 medium carrots grated
  • 2 medium potatoes, peeled and sliced
  • 1 small cabbage, sliced
  • 5 bay leaves
  • ¼ cup chopped parsley
  • 1 lb. cooked beef (optional)
  • Garnish with parsley, dill, salt and pepper to taste

Instructions

  1. In a large pot add olive oil, onion, salt and sauté for 5 minutes.
  2. Then add potato, carrots, beets, and cabbage.
  3.  Add water to cover all ingredients, bring to boil.
  4. Lower heat to medium and cook for 40 minutes.
  5. Add parsley and bay leaves, cook 5 more minutes, and add salt and pepper to taste.

Notes

  • Serving size: 1 cup
  • Calories: 62
  • Grams Carbohydrate: 12
  • Gram Protein: 2
  • Grams Fat: 1
  • Grams Dietary Fiber: 3

 

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Chicken and White Cannellini Bean Soup

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 45
  • Total Time: 60
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Description

A store-bought rotisserie chicken makes a quick and flavorful “homemade”
chicken soup. Instead of traditional noodles, this soup is made with protein
packed white cannellini beans.

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Ingredients

  • 1 rotisserie chicken breast section (plain or lemon flavored) or 3 cups chopped white chicken meat
  • 1 tablespoon canola oil
  • 3 carrots, sliced
  • 2 celery stalks, sliced
  • 1 onion, chopped
  • ¼ tsp. oregano
  • ¼ tsp. thyme
  • 1/8 tsp. sage
  • 2 cups water
  • 6 cups reduced–sodium chicken broth
  • 1 (15-ounce) can white Cannellini beans, rinsed and drained
  • Salt and freshly ground black pepper

Instructions

  1. Remove wings from chicken and reserve.
  2. Remove skin from breast and discard.
  3. Shred the meat from the breast and break off breastbones.
  4. In a stockpot over medium heat, add oil. Sauté the carrots, celery, onion, and chicken wing with oregano, thyme, and sage for 8 to 10 minutes, or until vegetables soften.
  5.  Add water and chicken broth and bring to a boil, stirring to combine.
  6. Reduce the heat, cover, and simmer for 15 to 20 minutes.
  7. Add beans and chicken meat and cook for 5 minutes. If too thick, add additional broth or water.
  8. Discard bones and wings before serving.
  9. Season with salt and pepper.

Notes

  • Serves:  6
  • Serving size:  1 1/2  – 2 cups
  • Calories: 235
  • Total Fat: 5.0 g
  • Sodium: 675 mg
  • Total Carbohydrate: 17 g
  • Dietary Fiber: 5 g
  • Protein: 28 g

 

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Pumpkin Black Bean Soup

  • Author: Paulette Lambert, RDN
  • Prep Time: 25
  • Cook Time: 20
  • Total Time: 45
  • Yield: 8 1x
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Description

This thick, vegetarian, rich tasting soup is filling enough for an entrée. It is nutrient rich in vitamin A, protein, calcium, and fiber and low in fat.

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Ingredients

  • 3–15 ½ cans black beans, rinsed and drained
  • 1 cup drained, chopped canned tomatoes
  • 1 medium onion chopped
  • 4 green onions, chopped
  • 2 tsp. chopped garlic
  • 1 Tbsp. plus 2 tsp. ground cumin
  • ½ tsp. black pepper
  • 1Tbsp. olive oil
  • 2–14 ½ oz. beef broth, fat removed or vegetable broth
  • ½ cup cooking sherry
  • 1–16 oz. canned solid packed pumpkin

Instructions

  1. In a blender or food processor, pure beans and tomatoes.
  2. In a large kettle, heat olive oil. Add cumin, garlic and pepper. Add onions. Sauté until soft and lightly browned.
  3. Stir in bean puree, beef or vegetable broth, sherry, and pumpkin.
  4. Simmer, uncovered for 20 minutes.
  5. Serve with 1 Tbsp. light sour cream, a green salad and delicious bread.

Notes

  • Serves:  4
  • Serving Size: 2 cups
  • Calories per serving: 445
  • Grams Carbohydrate: 78
  • Grams Protein: 23
  • Grams Fat: 5

Equivalents:  

4 vegetable protein, 2 starch, 1 fat

 

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SPLIT PEA SOUP

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Ingredients

  • 1 Package dried split peas
  • 1 cup baby carrots
  • ½ onion, chopped
  • 2 carrots, chopped
  • 2 bay leaves
  • 2 cans Natural Goodness Chicken broth and 2 cans water
  • ¼ lb. smoked turkey, diced
  • ½ tsp. black pepper
  • ½ tsp. garlic, chopped
  • 1 tsp. thyme
  • 1 cup water

Instructions

  1. Combine all ingredients in a large pan.
  2. Bring to a boil, cover and turn down to simmer.
  3. Stirring occasionally, cook for 2½ – 3 hours until the peas are tender and the soup is thick.
  4. Serve with crusty bread and a green salad.

Notes

  • Serves:  4
  • Serving size: 2 cups
  • Total Calories: 425
  • Carbohydrates: 88 g
  • Fiber: 37 g
  • Protein: 44 g
  • Fat: 1.5 g

Equivalents

  • 4 Vegetable Protein, 1 Starch, 1 Vegetable