Soup
MollyDukes
Posts: 233 Member
Creamy Asparagus Soup
Dietitian's tip:
This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium and selenium. If you prefer, you can substitute broccoli for the asparagus.
By Mayo Clinic staff
Serves 6
Ingredients
2 cups potatoes, peeled and diced
1/2 pound fresh asparagus, cut into 1/4-inch pieces
1/2 cup chopped onion
2 stalks celery, chopped
4 cups water
2 tablespoons butter
1/2 cup whole-wheat (whole-meal) flour
1 1/2 cups fat-free milk
Lemon zest, to taste
Cracked black pepper, to taste
Directions
In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil. Reduce heat, cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter.
In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring constantly. Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper to taste. Serve in warmed bowls.
Nutritional Analysis (per serving)
Serving size: 1 1/2 cups
Calories 145 Cholesterol 12 mg
Protein 6 g Sodium 71 mg
Carbohydrate 23 g Fiber 3 g
Total fat 4 g Potassium 503 mg
Saturated fat 2 g Calcium 81 mg
Monounsaturated fat 2 g
Dietitian's tip:
This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium and selenium. If you prefer, you can substitute broccoli for the asparagus.
By Mayo Clinic staff
Serves 6
Ingredients
2 cups potatoes, peeled and diced
1/2 pound fresh asparagus, cut into 1/4-inch pieces
1/2 cup chopped onion
2 stalks celery, chopped
4 cups water
2 tablespoons butter
1/2 cup whole-wheat (whole-meal) flour
1 1/2 cups fat-free milk
Lemon zest, to taste
Cracked black pepper, to taste
Directions
In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil. Reduce heat, cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter.
In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring constantly. Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper to taste. Serve in warmed bowls.
Nutritional Analysis (per serving)
Serving size: 1 1/2 cups
Calories 145 Cholesterol 12 mg
Protein 6 g Sodium 71 mg
Carbohydrate 23 g Fiber 3 g
Total fat 4 g Potassium 503 mg
Saturated fat 2 g Calcium 81 mg
Monounsaturated fat 2 g
0
Replies
-
Brocolli Soup
I saw this on the board...sounds good!!
Here's the recipe:
Ingredients:
2 tsp olive oil
2 cloves garlic
1/2 medium onion, finely chopped (about 3/4 cup)
1 stalk celery, finely chopped
1 medium Yukon Gold potato, peeled and cubed
4 cups fresh broccoli, including stems, chopped
2 cups low-sodium or NO sodium added, fat-free chicken broth
1 1/2 cups nonfat milk
Preparation:
Heat oil on medium heat in a soup pot or Dutch oven. Gently sauté onion and celery for 3-4 minutes, until onion is softened. Add potato, garlic, and chopped broccoli, followed by the broth and milk. Bring to a boil, then reduce heat, cover and simmer for 20 minutes, until vegetables are tender.
Allow soup to cool slightly, then transfer to a blender in 2-3 batches or use immersion blender (much easier), and blend until smooth. Return soup to pot and heat gently until ready to serve.
Freezing Method:
Ladle soup into muffin pan or ice trays and put in freezer until frozen. Once they are frozen, transfer them to freezer bags, according to portion size!
Have fun and Enjoy!!
0 -
Unstuffed Green Pepper Soup
Serves 17 people (1 cup per serving)
Generic - 80/20 Ground Beef Chuck, 32 oz.
Great Value - All Natural Tomato Sauce , 2 container (1 4/5 cups ea.)
Great Value (Cdn) - Diced Tomatoes, 2 container (1 4/5 cup (125ml) ea.)
Great Value - Long Grain Enriched White Rice, 1 cup
Fresh Produce - Green Bell Pepper, 2 med (149g)
Great Value - Light Brown Sugar, 12 tsp
Fresh - Yellow Onion, 0.5 medium
Calories Sugar Sodium Sat Fat Fiber Calcium
Total: 3685 109 5791 72 33 26
Per Serving: 217 6 341 4 2 20 -
Vegetable Beef Soup
Serves 24 (1 cup per serving)
Del Monte - Cut Green Beans Canned, 1 container (1 4/5 cup (121g) ea.)
Great Value - Sweet Peas, 1 container (1 4/5 cup (125 g) ea.)
Bolthouse Farms - Carrot Chips, 1 container (16.5 oz. (85g) ea.)
Great Value - Golden Sweet Whole Kernel Corn, 1 container (1 4/5 cups ea.)
Potatoes - Simply Perfect Russet Potatoes, 4 potatoes
Venison - Ground Meat, 16 oz 848
Roundys - 100% Tomato Juice , 92 oz
Calories Sugar Sodium Sat Fat Fiber Calcium
Total: 2524 163 11855 18 67 56
Per Serving: 105 7 494 1 3 20 -
Ham and Potato Soup
Prep Time:
20 Min Cook Time:
25 Min Ready In:
45 Min
Servings (Help)
Original Recipe Yield 8 servings
Ingredients
3 1/2 cups peeled and diced potatoes
1/3 cup diced celery
1/3 cup finely chopped onion
3/4 cup diced cooked ham
3 1/4 cups water
2 tablespoons chicken bouillon granules
1/2 teaspoon salt, or to taste
1 teaspoon ground white or black pepper, or to taste
5 tablespoons butter
5 tablespoons all-purpose flour
2 cups milk
Directions
Combine the potatoes, celery, onion, ham and water in a stockpot. Bring to a boil, then cook over medium heat until potatoes are tender, about 10 to 15 minutes. Stir in the chicken bouillon, salt and pepper.
In a separate saucepan, melt butter over medium-low heat. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute. Slowly stir in milk as not to allow lumps to form until all of the milk has been added. Continue stirring over medium-low heat until thick, 4 to 5 minutes.
Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately.
Nutritional Information
Nutritional Information
Delicious Ham and Potato Soup
Servings Per Recipe: 8
Amount Per Serving
Calories: 195
Total Fat: 10.5g
Cholesterol: 30mg
Sodium: 394mg
Total Carbs: 19.5g
Dietary Fiber: 1.9g
Protein: 6.10 -
I have everything except the ham, but it would be good meatless:)0
-
It was the potato soup.....I have everything except the ham, but it would be good meatless:)0 -
Unstuffed Green Pepper Soup
Serves 17 people (1 cup per serving)
Generic - 80/20 Ground Beef Chuck, 32 oz.
Great Value - All Natural Tomato Sauce , 2 container (1 4/5 cups ea.)
Great Value (Cdn) - Diced Tomatoes, 2 container (1 4/5 cup (125ml) ea.)
Great Value - Long Grain Enriched White Rice, 1 cup
Fresh Produce - Green Bell Pepper, 2 med (149g)
Great Value - Light Brown Sugar, 12 tsp
Fresh - Yellow Onion, 0.5 medium
Calories Sugar Sodium Sat Fat Fiber Calcium
Total: 3685 109 5791 72 33 26
Per Serving: 217 6 341 4 2 2
Sounds sooo good!0 -
Ham and Potato Soup
Prep Time:
20 Min Cook Time:
25 Min Ready In:
45 Min
Servings (Help)
Original Recipe Yield 8 servings
Ingredients
3 1/2 cups peeled and diced potatoes
1/3 cup diced celery
1/3 cup finely chopped onion
3/4 cup diced cooked ham
3 1/4 cups water
2 tablespoons chicken bouillon granules
1/2 teaspoon salt, or to taste
1 teaspoon ground white or black pepper, or to taste
5 tablespoons butter
5 tablespoons all-purpose flour
2 cups milk
Directions
Combine the potatoes, celery, onion, ham and water in a stockpot. Bring to a boil, then cook over medium heat until potatoes are tender, about 10 to 15 minutes. Stir in the chicken bouillon, salt and pepper.
In a separate saucepan, melt butter over medium-low heat. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute. Slowly stir in milk as not to allow lumps to form until all of the milk has been added. Continue stirring over medium-low heat until thick, 4 to 5 minutes.
Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately.
Nutritional Information
Nutritional Information
Delicious Ham and Potato Soup
Servings Per Recipe: 8
Amount Per Serving
Calories: 195
Total Fat: 10.5g
Cholesterol: 30mg
Sodium: 394mg
Total Carbs: 19.5g
Dietary Fiber: 1.9g
Protein: 6.1
I am a sucker for potato soup. I can't believe it's only 195 per serving!0 -
I'm surprised, too! Do the potatoes "dissolve' on their own? I don't like chunky soup lol..0
-
I never made it but I am going to because it sounds good. I will let you know!0
This discussion has been closed.