Soup recipes?

juldga

Does anyone have any low cal low sodium soup recipes?

JesaGrace

YES....I need some, too.......

Kwilliams75

I just ordered diet solution and it come with an ebook of nothing but soup recipes not sure of the calories of sodium intake! but if you send me your email i will send it to you!!

It also has a salad recipe book and some others if you would like tose too!!

kayemme

there' this great new invention called a "search engine"

gentle sarcasm aside, really.... there are so many soup recipes, but i don't like to even use a recipe usually when i make soup, unless it's a very specific kind of soup.

best thing to do is gather all the things you like and put them in a pot with water. use salt sparingly and to taste. the reason that so many canned soups are high in sodium is because salt is a preservative. so is sugar, and so what they do is balance out the flavor with salt & sugar while preserving.

also, many cans are lined with toxic materials (or at least questionable) so it's always better to make soup at home. it's fast, simple and always yummy cuz you decide on what's in it!

ShannonWinger

This is really good. Takes a while to prepare and cook but you can freeze left overs for later for a quick grab and go meal. It's loaded with nutrients!

http://glutenfreegoddess.blogspot.com/2007/03/vegetarian-mulligatawny.html

kjeane76

Tomato Basil Soup

1 can tomato sauce (no salt added), 14 oz can (I think)
1 can diced tomatoes (no salt added) 14oz can
1 tsp dried basil or 3 tsp fresh (I add a bit more because I like basil)
dried minced garlic
black pepper (add salt if you want)
onions or dried minced onions (I've been adding a serving of frozen diced onions because they are SO easy to throw in)
1/2 tblspoon sugar
3 cups water

Combine everything except sugar, bring to boil, lower to simmer for 20 mins. Stir in sugar at end of cooking (sometimes I don't add any).
Feel free to mix it up with the diced tomatoes. you can use the ones w/ chili's, garlic, etc.
LOOOOW calories!

kayemme

my most favorite thing in the world to do is make soup stock. here are the basics:

note: do not add salt to any of the stock. you add salt to the soup, not the stock.


vegetable stock:

take all the tops, bottoms, skins & edible parts that you would otherwise throw away) of all your vegetables and put them in a pot covered with water. boil. when stock is a beautiful camel color, it is probably finished. a good way to test it is to pour some in a mug and salt it to taste. if it tastes flavorful (not like water) it;s ready. strain, store depending on how you're gonna use it.

animal-based stock:

make vegetable stock and throw in a carcass.

juldga

I have searched for the last hour and cant find anything under 150 calories. I am specifically looking for a 35-40 calories vegetable soup in chicken broth I used to make. (Not cabbage soup)
I actually dont know what to put in soup besides carrot onion and celery

kayemme

Tomato Basil Soup

this is really good. we make this in the summer with fresh tomatoes & basil or oregano. i always sautee the onions & garlic first, throw in the tomatoes, then puree the whole thing, add water or vegetable stock until it's the right consistency and then add the herbs last for peak flavor.

be careful of canned goods, especially with tomatoes because of the high acid content. the cans are sometimes lined with toxic chemicals.

chevysarah

I make a huge pot of Vegetable soup and freeze portions for lunch. Its healthy, yummy and super easy! One pot makes enough for around 12 lunches, so I am good to go! Its low calorie too.

2 Bunches Celery
2 Bunches Green Onions
2 Lbs Carrots
2 Green Peppers
1 Red Pepper
1 Yellow Pepper

2 Large Cans of Tomatos
2 Cans Green Beans

Soup Broth (Optional)
1 Package Liption Chicken Noodle Soup Dry Mix

Cut 'em all up, throw them in a pot, add some water and spices to your liking and then let it simmer. I like the veggies a little crunchy still so it doenst take that long.

kayemme

I have searched for the last hour and cant find anything under 150 calories. I am specifically looking for a 35-40 calories vegetable soup in chicken broth I used to make. (Not cabbage soup)
I actually dont know what to put in soup besides carrot onion and celery

you can put anything in. i usually save all my scraps and keep them in the freezer until i'm ready to use them, but here are some scraps you can add if you don't already:

carrot tops
beet tops
garlic skins
onion skins
potato skins,
carrot skins
leek tops
any root vegetable skin (parsnip, turnip, celeraic)
celery leaves
tomato ends


one thing to note is that with the skins of root vegetables, use organic if you can because "conventional" growers use this crazy fumigant on the soil that leaches into the skin of the potato so now research is showing what used to be the most nutritious part o the potato is the most dangerous in "conventional" agriculture

if you have a chicken carcass, just make chicken stock and use that to make vegetable soup. that should be well under 150cals a serving.

i also have a delicious west african peanut soup http://www.summerchilde.com/blog/2011/02/03/west-african-peanut-soup/

here's a foto para ti:



a pretty big bowl of it is only abotu 175cals w/o the rice. so it's well within range of what you're talking about, full of fiber and unbelievably delicious.

mommacool

I usually wing it. Soup is pretty forgiving! I love to make soup!!

You can use water or broth. 8 cups of fluid will make a big pot of soup. Add lots of vegetables and simmer. I almost always use carrots, celery and onion. Then put in whatever you want after that. A small can of diced tomatoes is good if you want it tomato-ey. This is the soup base. You can eat it like this for a really low cal soup, probably only 50 calories for a big bowl. OR you can add to the soup base when you are ready to eat. I figure this makes about 8 big bowls, depending on how many vegetables you add. Sometimes I have to add more water if I go crazy chopping vegetables!

When I am ready to eat some, I put some in a smaller pot and add some meat, beans, pasta or rice when I heat it up. This way I can measure how much I am adding and make it a heartier meal. And the next day I can add something different so I don't get bored with a huge pot of soup that is always the same. Also, if you want to try some different herbs or spices, this is a great way to try it out... in a small pot, one serving, add cayenne, curry, tumeric, basil, italian seasoning, etc... (1/8 tsp or maybe less for cayenne!) whatever you want, and then you have only seasoned a small amount if you really don't like it. Be sure you measure what you add in case you really like it!

Sometimes I do mostly one vegetable like cauliflower or broccoli. Then I will add a can of non-fat condensed milk and some low fat cheese. You can add some corn starch or flour to thicken it, but this is not necessary as it does add calories.

I use the recipe feature on the site to calculate the calories. You can calculate the base soup (broth and vegetables), and then just add in separately whatever you add to each meal (rice, beans, meat, cheese etc.).

Hope this helps.

rileysowner

As stated to make broth you add what you want veggie wise and then for Chicken add the carcass (that is the bone left over) [Next time we cook up a chicken I think I will take the left over bones and make some broth because none of the stuff in the store is close to low in sodium] and boil it all together as stated above. For beef, add some beef soup bones. After boiling strain out the solids and you have broth.

My only question is how many calories would be in it? Most store bought are about 10 calories a serving of about 2/3 to 1 Cup. I would have no idea with home made, but I would love the flavor without all the sodium.

RENAEJAE

I make a great soup using V8 (low sodium), carrots, onions, bean sprouts and cabbage. You can leave out the cabgage - add chicken? mmmmmmmmmmmmm I think I'll stop for the ingredients tonight!




Created by MyFitnessPal.com - Nutrition Facts For Foods

kayemme

My only question is how many calories would be in it? Most store bought are about 10 calories a serving of about 2/3 to 1 Cup. I would have no idea with home made, but I would love the flavor without all the sodium.

Well, you would have to figure that out, but I think the calories would be rather low and you control the salt yourself, so the sodium would be really low, too. I am willing to say that typically home prepared anything is less in calories than prepared and certainly is higher in nutrition because you don't need the fillers or preservatives which sap prepared or add sodium, sugar or fats for preserving.

even if it was 20cals /svg, who cares?

mommacool

I have searched for the last hour and cant find anything under 150 calories. I am specifically looking for a 35-40 calories vegetable soup in chicken broth I used to make. (Not cabbage soup)
I actually dont know what to put in soup besides carrot onion and celery

All these are low cal... any greens, spinach, kale, swiss chard etc; peppers, sweet or hot; zucchini or yellow summer squash; cauliflower, broccoli, cabbage, asparagus, green or yellow beans, parsnips, garlic, leeks, shallots. Add what you like the best, or you think goes together.

I just made soup with many of these veggies and 8 cups water to start, and the calorie count on MFP recipe when I entered it was 39 calories per serving, with 8 servings per pot. I added 1 oz. chicken and 1/2 c butter beans for my lunch and the total was 170 calories and I am stuffed!

Stay away from corn, potatoes, peas, unless you add the extra calories.

mommacool

Here's the recipe I used... it was spicy , so you may want to cut back on cayenne if you don't like it spicy. Thanks to MFP
jillcaudill for the recipe (which I adapted slightly). This was 39 calories per serving, for 8 servings per pot.

Cauliflower - Raw, 1 cup 25 5 0 2 Ico_delete
Carrots - Raw, 1 large (7-1/4" to 8-1/2" long) 30 7 0 1 Ico_delete
Celery Raw Med Stalk - 1 Stalk, 1.5 medium stalk 9 2 0 0 Ico_delete
Generic - Spanish Onion - Raw, 0.5 onion 23 0 0 0 Ico_delete
Cabbage - Raw, 1 cup, chopped 21 5 0 1 Ico_delete
Chard - Swiss, raw, 2 cup 14 3 0 1 Ico_delete
Asparagus 1 Spears - Asparagus 1 Spears, 8 spears 22 32 8 16 Ico_delete
Beans - Snap, green, cooked, boiled, drained, without salt, 0.5 cup 22 5 0 1 Ico_delete
Water - Tap, 8 cup 0 0 0 0 Ico_delete
Spice Islands Tumeric - Tumeric, 1 tsp 8 1 0 0 Ico_delete
Spices - Curry powder, 1 tsp 7 1 0 0 Ico_delete
Spices - Pepper, red or cayenne, 1 tsp 6 1 0 0 Ico_delete
Trader Joe's - Chinese 5 Spice, 1/2 tsp. 5 1 0 0 Ico_delete
Better Than Bouillon - Chicken Base, 8 tsp (6g) 120 16 4 8

juldga

Thanks everyone

rileysowner

My only question is how many calories would be in it? Most store bought are about 10 calories a serving of about 2/3 to 1 Cup. I would have no idea with home made, but I would love the flavor without all the sodium.

Well, you would have to figure that out, but I think the calories would be rather low and you control the salt yourself, so the sodium would be really low, too. I am willing to say that typically home prepared anything is less in calories than prepared and certainly is higher in nutrition because you don't need the fillers or preservatives which sap prepared or add sodium, sugar or fats for preserving.

even if it was 20cals /svg, who cares?

I would have no idea how to calculate it, especially a pure chicken broth. How much comes out of the chicken carcass? How much comes out of the veggie leftovers that are then strained out? No idea.