Healthy & Delicious Soup Recipes!

kabanken

Bumping for later. Thanks to all who have posted recipes!

divinemj

Bump!

dklibert

Thank you so much for these links. I have been wanting to try Pistou.

dklibert

I LOVE soup! I actually have a blog called Soup Spice Everything Nice. http://soupspiceeverythingnice.blogspot.com/p/soup.html You will find lots of soup recipes there. Here are a few:

Southwestern Style Vegetable Soup
Serves 12; generous 1 cup serving

Ingredients

1-1/2 Tbsp. olive oil
1 med. onion, chopped
2 carrots, diced
2 celery ribs, sliced
2 cloves garlic, minced
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 Tbsp. Masa Harina (corn flour)
1 tsp kosher salt, or to taste
1/2 tsp black pepper, or to taste
1/8 tsp red pepper flakes, or to taste
1/2 tsp dried Mexican oregano
1/4 tsp cumin, ground
8 cups low sodium reduced fat chicken stock
1 (15 oz) can petite diced tomatoes with chipotle, undrained
1/2 (15 oz) can black beans, drained and rinsed (a scant cup)
1/2 (15 oz) can corn, drained (a scant cup)
1/4 tsp chipotle chili powder, or to taste
Handful cilantro, chopped

Garnishes:
More cilantro, chopped
Lime wedges

Directions

Heat olive oil in a large dutch oven over medium-high heat. Add onion, carrots and celery, sauté until onion in translucent. Add bell peppers and garlic; continue to sauté until peppers begin to soften. Add Masa and spices, stir to combine. Add stock, tomatoes, beans and corn; bring to a boil. Reduce heat to medium-low, add chili powder and cover. Simmer for 30 minutes. Turn off heat and add cilantro. Serve with additional cilantro and a squirt of lime for a garnish.

Nutrition Facts

Amount Per Serving: Calories 75.3; Total Fat 2.0 g; Saturated Fat 0.3 g; Polyunsaturated Fat 0.3 g; Monounsaturated Fat 1.3 g; Cholesterol 0.0 mg; Sodium 305.3 mg; Potassium 212.9 mg; Total Carbohydrate 10.0 g; Dietary Fiber 2.5 g; Sugars 1.0 g; Protein 3.4 g.

Italian Style Vegetable Soup
Serves 12; generous 1 cup serving

Ingredients

1-1/2 Tbsp. olive oil
1 med. onion, chopped
2 carrots, diced
2 celery ribs, sliced
2 cloves garlic, minced
1/2 tsp kosher salt, or to taste
1/4 tsp black pepper, or to taste
1/8 tsp red pepper flakes, or to taste
2 Tbsp. flour
2 Tbsp. tomato paste
1 tsp Italian seasoning
8 cups vegetable stock
1 (15 oz) can petite diced tomatoes, undrained
1 cup frozen green beans
1 cup frozen green peas
1 cup whole wheat penne pasta
2 cups baby spinach leaves

Optional garnishes:
Parsley, chopped
Lemon zest
Parmesan cheese

Directions

Heat olive oil in a large dutch oven over medium-high heat. Add onion, carrots and celery, sauté until onion in translucent. Add garlic; continue to sauté about a minute. Add flour and stir to combine. After flour has cook a minute, add tomato paste. When tomato paste is fragrant, add Italian seasoning, stock, tomatoes and green beans; bring to a boil. Add green peas and penne, and return to a boil. Reduce heat to low, and cover. Simmer for 20 minutes. Turn off heat add spinach. Serve with Parmesan or with parsley and lemon zest as a garnish.

Nutrition Facts
Amount Per Serving: Calories 79.2; Total Fat 2.0 g; Saturated Fat 0.3 g; Polyunsaturated Fat 0.2 g; Monounsaturated Fat 1.3 g; Cholesterol 0.0 mg; Sodium 857.3 mg; Potassium 239.1 mg; Total Carbohydrate 14.0 g; Dietary Fiber 2.5 g; Sugars 4.5 g; Protein 2.3 g.

Moussaka Soup
Yield: 6 servings

Ingredients

1 eggplant, cut into 1/2-inch dice
1 zucchini, chopped
1 yellow squash, chopped
1 red bell pepper, chopped
2 Tbsp extra-virgin olive oil
Olive oil cooking spray
1 lb lean ground beef
1 onion, chopped
4 garlic cloves, minced
Salt, to taste
Black pepper, to taste
Red pepper flakes, to taste
1/4 tsp ground allspice
1/4 tsp ground cinnamon
1/8 tsp ground cloves
1/2 tsp oregano
1 tsp basil
1 (28 oz) can crushed tomatoes
1 medium potato, chopped
4 cups beef broth
1 Tbsp brown sugar

Topping:
1 Tbsp light butter
1 Tbsp all-purpose flour
1 cup skim milk
2 Tbsp grated Parmesan cheese(plus more for garnish)
1/4 tsp salt
1/16 tsp nutmeg

Preparation

Preheat oven to 425º. In a large bowl combine the eggplant, zucchini, squash, red bell pepper and olive oil. Toss to coat vegetables with oil. Transfer to a large baking pan coated with cooking spray. Season with salt, black pepper and a little red pepper flake. Bake for 20 minutes.

Sreneesa

bump

ThankfulJoy

Saving these recipes!

dklibert

I LOVE soup! I actually have a blog called Soup Spice Everything Nice. http://soupspiceeverythingnice.blogspot.com/p/soup.html You will find lots of soup recipes there. Here are a few:

Southwestern Style Vegetable Soup
Serves 12; generous 1 cup serving

Ingredients

1-1/2 Tbsp. olive oil
1 med. onion, chopped
2 carrots, diced
2 celery ribs, sliced
2 cloves garlic, minced
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 Tbsp. Masa Harina (corn flour)
1 tsp kosher salt, or to taste
1/2 tsp black pepper, or to taste
1/8 tsp red pepper flakes, or to taste
1/2 tsp dried Mexican oregano
1/4 tsp cumin, ground
8 cups low sodium reduced fat chicken stock
1 (15 oz) can petite diced tomatoes with chipotle, undrained
1/2 (15 oz) can black beans, drained and rinsed (a scant cup)
1/2 (15 oz) can corn, drained (a scant cup)
1/4 tsp chipotle chili powder, or to taste
Handful cilantro, chopped

Garnishes:
More cilantro, chopped
Lime wedges

Directions

Heat olive oil in a large dutch oven over medium-high heat. Add onion, carrots and celery, sauté until onion in translucent. Add bell peppers and garlic; continue to sauté until peppers begin to soften. Add Masa and spices, stir to combine. Add stock, tomatoes, beans and corn; bring to a boil. Reduce heat to medium-low, add chili powder and cover. Simmer for 30 minutes. Turn off heat and add cilantro. Serve with additional cilantro and a squirt of lime for a garnish.

Nutrition Facts

Amount Per Serving: Calories 75.3; Total Fat 2.0 g; Saturated Fat 0.3 g; Polyunsaturated Fat 0.3 g; Monounsaturated Fat 1.3 g; Cholesterol 0.0 mg; Sodium 305.3 mg; Potassium 212.9 mg; Total Carbohydrate 10.0 g; Dietary Fiber 2.5 g; Sugars 1.0 g; Protein 3.4 g.

Italian Style Vegetable Soup
Serves 12; generous 1 cup serving

Ingredients

1-1/2 Tbsp. olive oil
1 med. onion, chopped
2 carrots, diced
2 celery ribs, sliced
2 cloves garlic, minced
1/2 tsp kosher salt, or to taste
1/4 tsp black pepper, or to taste
1/8 tsp red pepper flakes, or to taste
2 Tbsp. flour
2 Tbsp. tomato paste
1 tsp Italian seasoning
8 cups vegetable stock
1 (15 oz) can petite diced tomatoes, undrained
1 cup frozen green beans
1 cup frozen green peas
1 cup whole wheat penne pasta
2 cups baby spinach leaves

Optional garnishes:
Parsley, chopped
Lemon zest
Parmesan cheese

Directions

Heat olive oil in a large dutch oven over medium-high heat. Add onion, carrots and celery, sauté until onion in translucent. Add garlic; continue to sauté about a minute. Add flour and stir to combine. After flour has cook a minute, add tomato paste. When tomato paste is fragrant, add Italian seasoning, stock, tomatoes and green beans; bring to a boil. Add green peas and penne, and return to a boil. Reduce heat to low, and cover. Simmer for 20 minutes. Turn off heat add spinach. Serve with Parmesan or with parsley and lemon zest as a garnish.

Nutrition Facts
Amount Per Serving: Calories 79.2; Total Fat 2.0 g; Saturated Fat 0.3 g; Polyunsaturated Fat 0.2 g; Monounsaturated Fat 1.3 g; Cholesterol 0.0 mg; Sodium 857.3 mg; Potassium 239.1 mg; Total Carbohydrate 14.0 g; Dietary Fiber 2.5 g; Sugars 4.5 g; Protein 2.3 g.

Moussaka Soup
Yield: 6 servings

Ingredients

1 eggplant, cut into 1/2-inch dice
1 zucchini, chopped
1 yellow squash, chopped
1 red bell pepper, chopped
2 Tbsp extra-virgin olive oil
Olive oil cooking spray
1 lb lean ground beef
1 onion, chopped
4 garlic cloves, minced
Salt, to taste
Black pepper, to taste
Red pepper flakes, to taste
1/4 tsp ground allspice
1/4 tsp ground cinnamon
1/8 tsp ground cloves
1/2 tsp oregano
1 tsp basil
1 (28 oz) can crushed tomatoes
1 medium potato, chopped
4 cups beef broth
1 Tbsp brown sugar

Topping:
1 Tbsp light butter
1 Tbsp all-purpose flour
1 cup skim milk
2 Tbsp grated Parmesan cheese(plus more for garnish)
1/4 tsp salt
1/16 tsp nutmeg

Preparation

Preheat oven to 425º. In a large bowl combine the eggplant, zucchini, squash, red bell pepper and olive oil. Toss to coat vegetables with oil. Transfer to a large baking pan coated with cooking spray. Season with salt, black pepper and a little red pepper flake. Bake for 20 minutes.

The rest of the instructions

Heat a large pot(at least 3-1/2 quarts) over medium-high heat. Add beef and cook over medium high heat until brown. Add chopped onion and garlic; continue to cook until translucent. Season with salt, black and red pepper. Add other spices; ground allspice, through basil; cook 1 minute, stirring constantly. Stir in tomatoes, potato, roasted vegetables, beef broth and brown sugar; bring to a boil, reduce heat, and simmer 30 minutes or until potatoes are tender, stirring occasionally.

Melt butter in a saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk until well blended. Gradually add milk, stirring constantly with a whisk. Bring to a boil; reduce heat to medium-low, and simmer 5 minutes or until thickened, stirring frequently. Stir in cheese, salt and nutmeg. Remove from heat, and cool slightly.

Serve in individual soup bowls; top with a drizzle of topping and additional Parmesan cheese.

Nutrition Facts: Per Serving; Calories 335, Carbohydrates 32g, Fat 12g. Protein 27g, Calcium 17g, Fiber 7g.

wonderwoman234

Yummy! Great recipes.

I have a big bag of carrots so I am dying to try the Curried Carrot soup!

Does anyone have a recipe for sausage and kale soup??

dklibert

Sausage, Beans and Kale Soup
Serves 8

Ingredients

2 Tbsp Olive oil
20 oz Turkey Italian sausage, casing removed
1 med. Onion, chopped
1 carrot, chopped
1 Idaho potato, chopped into small dice
2 cloves garlic, chopped
1 bay leaf
1 can (15 oz) great northern beans, drained
Salt, freshly ground black pepper and red pepper flakes, to taste
16 oz frozen chopped Kale
6 cups chicken broth
Grated Parmesan cheese, for serving

Directions

Heat a 3-1/2 quart pot over medium–high heat. Add olive oil and sausage, brown crumbling with a spatula as it cooks. Add onions, carrots, potatoes, garlic, bay leaf and beans. Season with salt and peppers. Cook to begin to soften the vegetables, 5 minutes. Add kale and chicken broth, raise heat and bring soup to a boil. Reduce heat to simmer and cook covered for 15 minutes. Remove bay leaf, check seasonings, and serve soup with grated cheese.

dklibert

You can use fresh kale too. I have made it with both and it is delicious!

janeytom

Oh, where to begin! Thank you all- they all look SO yummy!
My current favorite is Emeril's Butternut Squash and Italian Sausage Soup
http://www.foodnetwork.com/recipes/emeril-lagasse/butternut-squash-and-italian-sausage-soup-recipe.html.
1 cup serving is 316 calories/20 carbs/16 fat/13 protein/5 sugar (it's in the database)

tessa175

Bump to add recipes later!

MyM0wM0w

I this thread.

Dajilee

bump!!

Tevajane

Sounds like a great recipe similar to what I make and call Minestrone. I love the fact that it has sweet potato in it. Can't wait to try it.

Tevajane

This is a very healthy and easy soup to make. Dr. Oz's 3 Day Detox has one similar to it that includes Fennel Bulb that tastes just as good.

marthadztx

Bump

Tevajane

So many recipes and so little time. One of my favorite soups is HOT & SOUR Thai soup. Anything goes into this so whatever vegetables you have on hand throw them in some vegetable broth and then season with rice vinegar and crushed red pepper until the soup reaches the desired heat level that you prefer. I also like to give it a dash of soy sauce and fish sauce if I have it on hand. Oyster sauce would make a great addition as well. Don't forget to give it a drizzle of hot red chili pepper oil on top before serving. If you like a thicker soup you can thicken it with either Corn starch or tapioca powder.

I plan on posting some really good Paleo soups in another day or two. Stay Tuned.

Tevajane

The butternut squash sitting on my counter is waiting to be turned into something like that.

bunny1006

bump