Delicious Soup - 47 cals & 0.5 gram fat per 1 cup

EmilyLStuart

Hey everyone, here's my adaptation of a Cajun recipe called Catfish Courtbouillion...I've made it much more healthy and made it VEGAN FRIENDLY (although adding some boiled shrimp is delish for us meat eaters)!

I make this soup in a super large batch (lasts me about 10 meals) and then freeze it in indiviual containers...then if you have access to a microwave during lunch you are good to go. ONLY 47 CALORIES & 0.5 G FAT PER CUP!!! I'm not kidding!

INGREDIENTS:
Broth - 8 regular sz cans (about 16 cups?) Vegetable stock (or Chicken Broth if you prefer)

Canned Veggies:
1 lrg can Hunt's whole plum tomatoes (break tomatoes into bite sz with fork)
1 can mild diced Rotel tomatoes
2 cans of sliced stewed tomatoes (I bought some that were already Cajun flavored, Italian variety would be good, too)
2 small cans of green chilies

Fresh Veggies:
2 large white or yellow onions (cut into large bite sz)
1 green bellpepper (cut into large bite sz)
1 orange (or red) bellpepper - use orange for the color (red is already in the soup with the tomatoes) (cut into large bite sz)
1 yellow bellpepper (cut into large bite sz)
1 reg sz bunch of celery (cut into large bite sz)
2 cups chopped kale

Seasoning:
4 tsp Old Bay (add slowly to your taste)
4 tsp minced garlic (again, add more or less to your taste)
4 Bay Leaves
optional: salt, pepper, cayenne(red) pepper, Tony's, or other Cajun seasoning (but Old Bay is my fav)


DIRECTIONS:
1) Combine all canned items into extra large pot or slow-cooker. (if you don't have an extra large pot, then 1/2 the recipe)
2) Chop all bellpepper, onion, and celery into large bit-size pieces; add to pot. (I know it seems weird that you will be eating large chunks of this stuff, but trust me, after cooking for 2 hours this stuff melts in your mouth!)
3) Chop parsley and kale. Add kale to pot (hold out parsley for now).
4) Add minced garlic, Bay Leaves, and Old Bay to pot.
5) Cover and simmer on stovetop or slow-cooker for 1 1/2 - 2 hours. Occasionally check to ensure enough liquid.
6) Add parsley last 5 mins of cooking.

Serve and enjoy!

njh2008

What is "Old Bay"...is it a bayleaf?

noiva

What is "Old Bay"...is it a bayleaf?

It's a seasoning...used on a lot of seafood. You should be able to find it with all of the other herbs & spices at the store!

phattie17

Old Bay is a spice mix, usually used on crabs and seafood. Very tasty, but use sparingly as it is mostly salt.

BanjoKd

I'll be throwing all this in my Crock Pot Saturday morning! Thanks for sharing. AND i have lots of shrimp taking up space in my freezer

Foxworth81

This sounds yummy. I love cajun style cooking!

LifeOnMars_

Thanks!

istutzman

Thanks!!

dcjackson50

Love Soup, thanks for sharing

EmilyLStuart

hey if you do add shrimp, be sure to wait until the last few mins b/c they only take 3-4 to cook...over-cooked chewy shrimp are nasty!

when I do eat shrimp with this, I boil them separately and only add them to my bowl (instead of adding a bunch to the entire pot). Especially if you plan to freeze this, dont freeze it with the shrimp (I made that mistake once and had to pick all the shrimp out when i thawed it!)




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amykingsley1

Thanks for this! I lov e soups, I'm totally making this over the weekend!!

aarnette

I am trying to get my wife to make it.

EmilyLStuart

if you make it, let me know if you like it, or don't...or if you did a cool variation. I make this so often I would like to vary it a bit more.

SLaw4215

^^I may give this a shot over the weekend as well...bet the house will smelll amazing...
Thanks for sharing :flowerforyou:

serena221

thanks for sharing