looking for some SOUP ideas..

reneemosley

Yuumybump

Amitysk

Saving!

tz2187

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Lovey50

Hi there! I make lots of soup every weekend - one batch for my husband's lunch which is usually more substantial (meat, lentils, rice or quinoa or pasta), and a low cal one for myself. My go-to fave that I can make for both of us is based on Sauteed Broccoli Rabe with Garlic and Red Pepper. I just chop the washed and wet rabe fine - otherwise you have a lot of chin-slapping:glasses: - , then saute about 4-6 minced garlic cloves in a couple TBs olive oil, adding red pepper flakes and an inch of anchovy sauce (it dissolves in the oil and adds wonderful salty flavor, but can be omitted). Then I dump in the rabe and stir to mix, then cover and cook on med-high heat for min. Then I add either H2O or broth to make soup. I then add diced onions, carrots, celery, kale, spinach, lentils, whatever to boost nutrient value and volume. Sometimes I add Italian chicken sausage and maybe rice or quinoa or pasta for the DH. If you love Rabe the way we do, Rabe Soup is divine

aKate_

I LOVE soups!! So tasty and great make-ahead meals!

There is this great soup cookbook I picked up last year (For the Love of Soup) and most of her recipes can be made within a half hour to an hour and make a lot of soup. I have frozen all the recipes I have tried and it makes for a great easy meal through out the week. They are so easy to alter (add carrots here or there). Just make sure to remember to freeze in containers for one serving. I really cannot recommend that book enough, specially for newbies to soup cooking!

Lovey50

I used to be a member of The scramble and they would send weekly recipes and grocery lists for nutritious food. One of our favorite recipes was their Sweet Potato Apple Soup. It is a puree type soup: rich, creamy and filling.

- 2 medium sweet potatoes, peeled and cut into medium
chunks
- 1 firm apple, such as Gala or Jonagold, peeled, cored
and quartered
- 1 yellow onion, peeled and quartered
- 2 whole cloves garlic, peeled
- 2 Tbsp. extra virgin olive oil
- 1/4 tsp. salt, or to taste
- 1/8 tsp. black pepper, or to taste
- 3-4 cups low sodium chicken or vegetable broth
- 3/4 cup nonfat sour cream, for serving (optional)

Preheat the oven to 450 degrees. Put the sweet potatoes, apples, onions and garlic in a roasting pan. Toss them with the oil and a few shakes of salt and pepper. Roast, tossing every 10 minutes, until they are soft, about 30 minutes. (Meanwhile, prepare the corn muffins and carrots, if you are serving them.)

Puree the vegetable/apple mixture in a blender or food processor (or in the pot using an immersion blender), adding just enough broth to cover it. Add more broth to the blender until the soup reaches the desired consistency, so it is smooth and not too thick. If you are using a blender, you will probably need to puree the soup in two batches. Warm the soup over low heat in a stockpot until ready to serve, or refrigerate it for up to 1 day or freeze it for up to 3 months. Stir in sour cream at the table for a creamier taste, if desired.

I just made this today, and it is seriously delicious:bigsmile: Highly recommended!

Cher_bearr

Roasted Butternut Squash Soup Recipe

INGREDIENTS

4 pounds whole butternut squash (about 2 medium), halved lengthwise and seeds removed
2 tablespoons unsalted butter (1/4 stick)
1 medium Granny Smith apple (about 8 ounces)
1/2 medium yellow onion
8 fresh sage leaves
2 1/2 cups low-sodium vegetable or chicken broth
2 1/2 cups water
1 1/2 teaspoons kosher salt, plus more as needed
1/4 teaspoon freshly ground black pepper, plus more as needed
1/3 cup heavy cream
1/2 cup toasted pumpkin seeds, for garnish (optional)

INSTRUCTIONS

Heat the oven to 425°F and arrange a rack in the middle.
Line a baking sheet with aluminum foil. Place the squash pieces cut-side up on the baking sheet. Melt 1 tablespoon of the butter and brush all of it over the tops and insides of the squash halves (alternatively, you can rub it on evenly with your fingers). Season generously with salt and pepper. Roast until knife tender, about 50 minutes to 1 hour.
Meanwhile, peel, core, and cut the apple into medium dice. Cut the onion into medium dice. Melt the remaining tablespoon of butter in a large saucepan or Dutch oven over medium heat. Add the apple, onion, and sage, season with salt and pepper, and cook, stirring occasionally, until softened, about 7 minutes. Remove the pan from the heat and set aside.
When the squash is ready, set the baking sheet on a wire rack until the squash is cool enough to handle. Using a large spoon, scoop the flesh into the saucepan with the sautéed apples and onions; discard the skins.
Add the broth, water, and measured salt and pepper, stir to combine, and bring to a boil over medium-high heat. Reduce the heat to medium low and simmer, stirring occasionally and breaking up any large pieces of squash, until the flavors meld, about 15 minutes. Remove the pan from the heat and stir in the cream.
Using a blender, purée the soup in batches until smooth, removing the small cap from the blender lid (the pour lid) and covering the space with a kitchen towel (this allows steam to escape and prevents the lid from popping off). Alternatively, use an immersion blender. Taste and season with salt and pepper as needed.

dezb64

http://www.marthastewart.com/946706/sweet-potato-sausage-soup
This is a favorite in my house

bunnybutler29

Ham beans and potato soup sooo yummy. You can also use shrimp instead or both I guess, but its awesome. I would give a recipe, but I don't measure I just kinda eye everything. Been cooking for a while now and had a great teacher (grandmas). You should google it to find a recipe that suits you.

flumi_f

Just made a pot of Pumkin-Mango Soup

Ingredients Calories Carbs Fat Pro Sodium
Onion - Red Onion 150 g 63 15 0 1 5
Garlic Clove, 6 g 8 2 0 0 2
Vitam - Yeast Paste 35 g 81 9 0 11 1
Red Chilli Peppers 12 g 14 3 0 1 3
Ginger root - Raw, 15 g 12 3 0 0 2
Oil - Olive, 2 tablespoon 239 0 27 0 1
Hokkaido Kürbis, 740 g 474 93 4 13 0
Carrots 240 g 98 23 1 2 166
Apple, 270 g 167 38 1 1 3
Coconut Milk, 250 ml 483 15 45 5 0
Mango, Fresh, 260 g 143 30 1 2 3

Spices
Thaibasil fresh , lemon grass fresh, Cinnamon, coriander powder, kardamon powder, star anis, cumin, curcuma, freshly ground pepper and chilli flakes to taste

All ingredients and spices up to oil - sautee in a big pot
Add Pumpkin, apple and carrots, stir
Add Coconut milk and cover veggies with water
Cook 20-30min until veggies are done and add Mango

Take out lemon grass and star anis

Purée the whole mix. Add more spices and water until you have the consistency and taste you like.
3200g of soup give 8 portions of 400g. Fill off the portions and freeze some for later use. I never make less than 3L of soup at a time ;-)

Total: 8serv 1,782 231 79 36 186
Per Serving: 223 29 10 5 23

Can anyone tell me, how I can copy paste a recipe I added to my MFP database? Sorry guys - added tabs so the table would look good. But the system deletes them out :-(

flumi_f

The recipe is never the same twice in my kitchen, but this was brewed in my kitchen yesterday ;-)

Veggie Chili (ingredients in order of use and cooking time)

Red Onion - Raw, 165 g
Garlic (1 Clove, Raw), 3 clove (3g)
Oil - Olive, 2 tablespoon
Curcuma, 1Teasp
Chilispicemix 2 Teasp.
Red Chili - Raw, 4 g
Sautee

Then add and sautee a bit
Carrots 290g
Fennel 370g
Green beans fresh or frozen 500g

Then add
Paprika 1 red and 1 yellow, 330 g
Squash - Zucchini, includes skin, raw, 190 g
Canned, chopped tomatoes, 800 g
Vitam - Yeast Paste Bouillon, 30 g
Tomato Paste, 100% Natural, 45 g
Water 1-1/2 inch below veggies

When cooking is almost finished add canned beans
Borlotti beans, 250 g
Red Kidney Beans 205 g

Fresh - Coriander, 3 tbsp

Total calories: 1750
Per Serving: 220 (8 servings of about 480g)

Recipe found in the Fast Diet Recipe Book, but adapted because I don't like mushrooms and I made it more colorful.

You can put in pretty much all veggies and just weigh and count what goes in there. My recipe varies a bit, each time I make it ;-) Just depends, what's in the house. It's a lovely fast menu or with a naan or pita bread a low cal everyday menu.

If you use dried beans, soak them overnight first and put them in earlier according to there cooking time.

Hearts_2015

bump

lewandt

bumping for later. i may have a few to add

Vickster36

Hi my friend gave me this recipe

I weighted everything out and calculated the calories there were 767 in the full pan

6 courgettes
4 large potatoes
2 large onions
Tin of sweet corn
4 vegetable stock cubes
Pepper

Put everything in a large pan bring to the boil
Leave to simmer until onions are soft about 30 mins
Blend and enjoy :flowerforyou:

I have just made it again today but put sweet potatoes in and it's just as nice

Please feel free to add me
Vicky

kbeardmore22

bump for great ideas

themedalist

Bump

GuamGrly

I made this as my first pot of soup of the fall the other night (even if it's not quite fall yet):

1 yellow onion, chopped
2 cups of sliced carrots
2 boxes of fat free reduced sodium chicken broth
1 15 oz. can of cannellini beans, rinsed and drained
dried oregano, to taste
pepper, to taste
a pack of Italian sausage (5 links), crumbled and cooked in a separate pan and drained well
1 bag of tri-color cheese tortellini
1 bag of baby spinach, chopped

Combine the first 6 ingredients and let simmer. Meanwhile, cook and drain the sausage, then add that to the soup pot. When it comes to a gentle boil, add the tortellini and cook 5-7 minutes. Add the spinach and turn off the heat, giving the spinach a few minutes to wilt.

It made 6 large servings that worked out to 385 calories apiece. To reduce the calories, you could cut back on the amount of tortellini or use turkey sausage.

I'm gonna make this one tonight. I can't wait to try it. I will be sure to come back and let you know how it goes.

MrsFowler1069

Bump

trudijoy

my fave is frying up bacon and onion in a wee bit of butter, adding some stock (enough to cover the pumpkin barely), bringing to the boil, scooping out the bacon and onion, adding small chunks of pumpkin, cooking the pumkin until it falls apart, blitzing it together, adding back in the bacon and onion and finishing off with a lil parmesan or cream cheese.

can eat this by the bucketload in winter

SouthernArt77

This is one of our favorites. We're actually having it tonight:

http://www.skinnytaste.com/2009/01/turkey-sausage-kale-and-white-bean-soup.html

trisH_7183

I add a can each of green beans & any other canned beans in the pantry,drained & rinsed.

http://allrecipes.com/recipe/hearty-hamburger-soup/

sizzle74

Bump for soup

ericarfloyd

Hungry Girl's The Whole Enchilada Chicken Soup is tasty! The only thing that I changed was that I added beans to make it a little more filling! I have tried several bean combinations and pinto with butter beans has been my favorite so far! It calls for a can of pumpkin, which you cannot taste, and I'm guessing you cannot taste it because of the enchilada sauce that goes in it too! Easy and tasty! I make it to take for lunch all week.

Here's the link: http://www.hungry-girl.com/newsletters/raw/1428

kelbelzz

everything sounds amazing

pocketmole

A couple of my soup recipes:

Autumn Minestrone (148 calories without the olive bread croutons)




Ingredients

1 teaspoon olive oil
1/2 yellow onion, diced
2 stalks celery, diced
1 cup carrots, chopped
2 cloves garlic, minced
4 cups stock
1 28oz carton chopped tomatoes (or 2 14oz cans)
1 can cannelini beans, rinsed and drained
1/4 teaspoon salt (adjust depending on the sodium content of your stock and tomatoes)
1 sprig of rosemary, stem removed and leaves minced
1 bay leaf
1 teaspoon black pepper
1/2 cup small, dry pasta (I used cavatelli)
2 cups kale, chopped (or other green of choice)
1/4 cup parsley, chopped

Instructions

In a deep soup pan heat olive oil on medium high heat. Add onion, celery, and carrots and cook until onions are slightly translucent – about 4-5 minutes. Add garlic and cook another 2-3 minutes.
Add stock, tomatoes, and all of your seasonings. Bring soup just to boiling, reduce heat to medium-low, cover and simmer for about 20 minutes.
Add pasta and kale, cooking for another 10-12 minutes (or however long your pasta needs to cook based on package instructions).
Just before serving stir in fresh parsley.

Quick notes

Optional olive bread crouton topping: Cut olive bread into 1 inch pieces and toss with a small amount of olive oil to coat. Spread onto a nonstick baking sheet and put into a 400F oven for about 15 minutes or until the croutons are dry and crunchy.



Vegan "Beef" Stew w/ Stout (392 calories)

Note: You could certainly use real beef if you prefer, or omit the protein entirely and have a veggie stew.




Ingredients

1/2 cup pearl onions, peeled
7-8 garlic cloves, sliced
1/2 teaspoon salt
1 teaspoon sugar
1 teaspoon Bragg’s Liquid Aminos (soy sauce or tamari if you don’t have it)
1 tablespoon olive oil
1 container Trade Joe’s Beef-less Strips
4oz shiitake mushrooms (stems removed and torn into bite-sized pieces)
1 bottle Dark Truth Stout
3 medium carrots, peeled and sliced
3 cups potatoes, cubed (I used a mix of yukon gold and purple potatoes)
2 stalks celery, sliced
1 tablespoon tomato paste
1 tablespoon fresh rosemary, minced
2 teaspoons fresh black pepper
1 bay leaf
6 cups vegan stock (I used a combination of “Not-Beef” bouillon and a mushroom stock)
2 tablespoons corn starch (dissolved in a small amount of water)

Instructions

In a large skillet heat your olive oil and add the pearl onions, garlic, sugar, and salt. Cover and allow to cook for 7-8 minutes. Deglaze the pan with a couple of tablespoons of the stout and let cook over medium heat while you prepare the next part.
On a different burner fill a pot with your stock, remaining vegetables (non the shiitakes), tomato paste, rosemary, bay leaf, black pepper, and corn starch. Turn heat to medium high and allow to come to a simmer.
The onions and garlic should be caramelizing pretty nicely at this point, so go ahead and add in your Bragg’s, the beef-less strips, and your mushrooms. If things are sticking to the bottom of the pan just deglaze again with a little more stout. Stir well and cover for 5-7 minutes.
When your stew pot is boiling dump in everything from the skillet along with the remaining stout from the bottle. Reduce heat to medium-low, cover and simmer for about 20 minutes. Uncover and simmer for another 20.


Rosemary Tomato Soup w/ Grilled Cheese Fries (only 79 calories per bowl, add another 191 for the grilled cheese "fries")






Ingredients

1 teaspoon olive oil
1/2 yellow onion, diced
1 cup grated carrots
2 cloves garlic, minced
1 sprig fresh rosemary
1/8 teaspoon salt
5 cups vegetable stock
1 31.5 ounce can whole peeled tomatoes (I used San Marzano)
1 bay leaf
1 teaspoon black pepper
1 teaspoon dried oregano
Salt, to taste (use more or less depending on the sodium content of your stock – I didn’t need any extra salt for mine)
1/4 cup heavy whipping cream

Instructions

Heat olive oil in soup pan on medium high heat. When hot add onions, carrots, garlic, rosemary, and the 1/8 teaspoon of salt. Let cook for several minutes until the onions are just slightly caramelized.
Pour stock into the pan, making sure to stir well to get all of the caramelized bits off of the bottom. Add entire can of tomatoes, bay leaf, and additional seasonings. Bring to a boil, reduce heat to low, cover, and let simmer for about 20 minutes.
Remove bay leaf and rosemary sprig from the soup. It’s ok if any rosemary leaves fell off while cooking, as they will be blended in when you puree the soup. Turn off the heat.
Using either an immersion blender or food processor, puree soup to desired consistency.
Transfer back to pot stir in the heavy cream. Serve immediately.

And for the fries...


Ingredients

5 ounces shredded cheese (I used a blend of sharp white cheddar, colby-swiss, and mozzarella)
6 slices of good bread
2 tablespoons butter, melted

Instructions

Preheat a skillet on medium high heat and turn on your oven’s broiler.
Brush each slice of bread with the melted butter on one side. I had a little extra butter leftover and just poured it into my soup pot – yum!
Place your bread, butter-side down, onto your hot skillet. Put shredded cheese on top and allow it to get nice and seared on the bottom.
Transfer the bread slices to your oven to brown the cheese. It happens pretty quickly so take care not to let it burn.
Put cheese bread on cutting board and let cool a couple of minutes before slicing into sticks. Top with fresh black pepper.

FrankieBenjamin

bump - moving back to a cold place - thanks all!

arcana7609

Please share I need some good and healthy ideas. Starting to get cool here.

This is my favorite soup I have altered it from the way my mom makes it because she uses canned veggies.

I pressure cook a roast. (you can leave out meat if you don't want)
I pressure cook dried beans I buy the ones that say 15 bean soup
I then pressure cook my potatoes and baby carrots
I add these all together with some V-8 juice or other type of veggie juice
I then throw the following into a boiling pot for a little bit and then add them into my simmering soup
Cabbage
Cauliflower
fresh Snap Peas
fresh Green Beans
fresh Mushrooms and mushrooms and more mushrooms and did i mention mushrooms?

once all of these veggies are cooked tender I then add a whole bag of fresh spinach

only use fresh veggies. I don't add salt or spices since the v-8 juice has sodium and my crackers have salt

(eat with club crackers to make it awesome)

My mom adds corn, but I don't

This will make enough soup to share with friends and family

EHisCDN

I really love lentil soups, or pureed butternut squash soup, or a "throw the contents of the fridge in a pot" soup.

laceyfowler

BUMP for the awesome recipe ideas! Kudos to you, OP, for a great post - I looooove soup :-)

Buddhasmiracle

Here are a couple of resources :: Fresh from the Vegetarian Slow Cooker, and Forks Over Knives.