Soups

 

HEARTY LENTIL SOUP
Serves 6
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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Prep Time
15 min
Cook Time
40 min
Total Time
45 min
Prep Time
15 min
Cook Time
40 min
Total Time
45 min
Ingredients
  1. 1 Tbsp. olive oil
  2. 6 green onions, chopped finely
  3. ½ medium Onion, chopped finely
  4. 1 Tbsp. Cumin
  5. 2 cups Lentils, rinsed and cleaned
  6. 4 cups vegetable or chicken broth
  7. 2 cups water
  8. ½ tsp. Trader Joe’s Everything but the Bagel Sesame Seasoning
  9. Pepper to taste
Instructions
  1. 1. Sauté onions in olive oil and cumin.
  2. 2. Add remaining ingredients. Bring to a rapid boil. Then simmer slowly covered until lentils are tender, stirring occasionally, about 40 minutes.
  3. 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
  1. Serving size: 1 cup
  2. Calories: 268
  3. Grams carbohydrates: 42
  4. Grams fiber: 18
  5. Grams protein: 18
  6. Grams fat: 2
  7. Equivalents: 4 vegetable proteins, 1 starch, ½ fat
Nutritionist 4 You https://nutritionist4you.com/
Vegetarian Split Pea Soup
Serves 8
This vegetarian split pea soup is rich in iron and fiber.
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Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Ingredients
  1. 1 Tablespoon olive oil
  2. 1 large carrot, chopped
  3. 1 large onion, chopped
  4. 2 cups green split peas, rinsed and cleaned
  5. 4 cups vegetable broth
  6. 4 cups water
  7. Bay leaf
  8. ¼ teaspoon thyme
  9. ¼ teaspoon cayenne pepper
  10. Salt and pepper to taste
Instructions
  1. 1. Sauté carrots and onion in olive oil.
  2. 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. 3. Serve with croutons on top and a salad.
Notes
  1. Calories: 245
  2. Grams carbohydrates: 30
  3. Grams fiber: 11
  4. Grams protein: 11
  5. Grams fat: 2
  6. Exchanges: 1 starch, 3 vegetable proteins
Nutritionist 4 You https://nutritionist4you.com/
Spas (Barley-Yogurt Soup)
Serves 4
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
  1. 8 cups water
  2. 4oz barley, pearled, raw
  3. 3 cups- Plain whole milk yogurt
  4. 1 large egg
  5. 1 cup chopped cilantro
Instructions
  1. 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. 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. 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. 4. Stir, allow to cool and enjoy!
Notes
  1. Calories 231
  2. Grams Fat: 7.5
  3. Grams Carbohydrates: 30
  4. Grams Protein 10
  5. Exchanges: 1 Starch, 1 Dairy Protein, 1 Fat
Nutritionist 4 You https://nutritionist4you.com/
 

 

 

Chicken Tortilla Soup
Serves 4
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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Prep Time
30 min
Cook Time
15 min
Total Time
1 hr
Prep Time
30 min
Cook Time
15 min
Total Time
1 hr
Ingredients
  1. 1 medium red onion, diced
  2. 1 tsp. garlic, chopped
  3. 2 tsp. olive oil
  4. 1 tsp. ground cumin
  5. 2 Tbsp. ground chili powder
  6. 6 cups reduced salt chicken broth
  7. 1.5 cups frozen corn kernels
  8. 1 can (15 oz.) Mexican style chopped tomatoes
  9. 2 cups zucchini, sliced thin
  10. 1 cup cooked chicken, cut up
  11. 1 15 ½ oz. can of rinsed and drained black beans
  12. 2 Tbsp. fresh cilantro, chopped
  13. 5 corn tortillas
  14. ½ cup low-fat Jack cheese, shredded
Instructions
  1. 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. 2. Add broth, corn, tomatoes, chicken beans and zucchini.
  3. 3. Bring to a boil then reduce heat and simmer 5 minutes. Add cilantro.
  4. 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. 5. Ladle soup into bowls. Add tortilla strips, top with shredded cheese.
Notes
  1. Serving size: 2 cups
  2. Calories: 450
  3. Grams Carbohydrates 30
  4. Grams Protein: 28
  5. Grams Fat: 8
  6. Equivalents: 4 oz. lean proteins, 2 Starches
Nutritionist 4 You https://nutritionist4you.com/

Borscht - Russian Cabbage Soup
Yields 15
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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Prep Time
25 min
Cook Time
50 min
Total Time
1 hr 15 min
Prep Time
25 min
Cook Time
50 min
Total Time
1 hr 15 min
Ingredients
  1. 1 tbsp. olive oil
  2. ½ tsp. salt
  3. 1 medium onion diced
  4. 3 medium beets (washed, peeled and grated)
  5. 4 medium carrots grated
  6. 2 medium potatoes, peeled and sliced
  7. 1 small cabbage, sliced
  8. 5 bay leaves
  9. ¼ cup chopped parsley
  10. 1 lb. cooked beef (optional)
  11. Garnish with parsley, dill, salt and pepper to taste
Instructions
  1. 1. In a large pot add olive oil, onion, salt and sauté for 5 minutes.
  2. 2. Then add potato, carrots, beets, and cabbage.
  3. 3. Add water to cover all ingredients, bring to boil.
  4. 4. Lower heat to medium and cook for 40 minutes.
  5. 5. Add parsley and bay leaves, cook 5 more minutes, and add salt and pepper to taste.
Notes
  1. Serving size: 1 cup
  2. Calories: 62
  3. Grams Carbohydrate: 12
  4. Gram Protein: 2
  5. Grams Fat: 1
  6. Grams Dietary Fiber: 3
Nutritionist 4 You https://nutritionist4you.com/
Chicken and White Cannellini Bean Soup
Serves 6
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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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
  1. 1 rotisserie chicken breast section (plain or lemon flavored) or 3 cups chopped white chicken meat
  2. 1 tablespoon canola oil
  3. 3 carrots, sliced
  4. 2 celery stalks, sliced
  5. 1 onion, chopped
  6. ¼ tsp. oregano
  7. ¼ tsp. thyme
  8. 1/8 tsp. sage
  9. 2 cups water
  10. 6 cups reduced–sodium chicken broth
  11. 1 (15-ounce) can white Cannellini beans, rinsed and drained
  12. Salt and freshly ground black pepper
Instructions
  1. 1. Remove wings from chicken and reserve.
  2. 2. Remove skin from breast and discard.
  3. 3. Shred the meat from the breast and break off breastbones.
  4. 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. 5. Add water and chicken broth and bring to a boil, stirring to combine.
  6. 6. Reduce the heat, cover, and simmer for 15 to 20 minutes.
  7. 7. Add beans and chicken meat and cook for 5 minutes. If too thick, add additional broth or water.
  8. 8. Discard bones and wings before serving.
  9. 9. Season with salt and pepper.
Per Serving
  1. Calories: 235
  2. Total Fat: 5.0 g
  3. Sodium: 675 mg
  4. Total Carbohydrate: 17 g
  5. Dietary Fiber: 5 g
  6. Protein: 28 g
Adapted from The Great American Eat-Right Cookbook and the American Cancer Society
Adapted from The Great American Eat-Right Cookbook and the American Cancer Society
Nutritionist 4 You https://nutritionist4you.com/
 

Pumpkin Black Bean Soup
Serves 4
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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Prep Time
25 min
Cook Time
20 min
Total Time
45 min
Prep Time
25 min
Cook Time
20 min
Total Time
45 min
Ingredients
  1. 3-15 ½ cans black beans, rinsed and drained
  2. 1 cup drained, chopped canned tomatoes
  3. 1 medium onion chopped
  4. 4 green onions, chopped
  5. 2 tsp. chopped garlic
  6. 1 Tbsp. plus 2 tsp. ground cumin
  7. ½ tsp. black pepper
  8. 1Tbsp. olive oil
  9. 2-14 ½ oz. beef broth, fat removed or vegetable broth
  10. ½ cup cooking sherry
  11. 1-16 oz. canned solid packed pumpkin
Instructions
  1. 1. In a blender or food processor, pure beans and tomatoes.
  2. 2. In a large kettle, heat olive oil. Add cumin, garlic and pepper. Add onions. Sauté until soft
  3. and lightly browned.
  4. 3. Stir in bean puree, beef or vegetable broth, sherry, and pumpkin.
  5. 4. Simmer, uncovered for 20 minutes.
  6. 5. Serve with 1 Tbsp. light sour cream, a green salad and delicious bread.
Notes
  1. Serving Size: 2 cups
  2. Calories per serving: 445
  3. Grams Carbohydrate: 78
  4. Grams Protein: 23
  5. Grams Fat: 5
Equivalents
Nutritionist 4 You https://nutritionist4you.com/
SPLIT PEA SOUP
Serves 4
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Ingredients
  1. 1 Package dried split peas
  2. 1 cup baby carrots
  3. ½ onion, chopped
  4. 2 carrots, chopped
  5. 2 bay leaves
  6. 2 cans Natural Goodness Chicken broth and 2 cans water
  7. ¼ lb. smoked turkey, diced
  8. ½ tsp. black pepper
  9. ½ tsp. garlic, chopped
  10. 1 tsp. thyme
  11. 1 cup water
Instructions
  1. 1. Combine all ingredients in a large pan.
  2. 2. Bring to a boil, cover and turn down to simmer.
  3. 3. Stirring occasionally, cook for 2½ - 3 hours until the peas are tender and the soup is thick.
  4. 4. Serve with crusty bread and a green salad.
Notes
  1. Serving size: 2 cups
  2. Total Calories: 425
  3. Carbohydrates: 88 g
  4. Fiber: 37 g
  5. Protein: 44 g
  6. Fat: 1.5 g
Equivalents
  1. 4 Vegetable Protein, 1 Starch, 1 Vegetable
Nutritionist 4 You https://nutritionist4you.com/

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