Souper Sundays

PaprikaPrincess

I'm making soup for dinner on Sundays till spring. It's nice to have leftovers for a quick meal during the week. Do you have any good soup recipes to share?

deedster_a

This makes a lot. You can halve the recipe.

Tomato Soup
10 servings

1 tbsp extra virgin olive oil
1 large onion, sliced
1/2 tsp kosher salt
1/2 tsp ground black pepper
1/4 tsp crushed red pepper flakes
(4) 28-oz cans of peeled plum tomatoes in tomato puree
1 cup light cream (I used the real stuff... just the "light" instead of "heavy" or "whipping")
Oregano to taste (I used 3 sprigs fresh from my garden, probably 1/2 tsp or so of dried)

In a large stock pot heat EVOO over medium heat. Add onions, salt, pepper and red pepper flakes (and oregano if you're using dried) and cook until translucent, about 5 minutes.

Add tomatoes (and the puree they're packed in) and cream, stir to combine and cook over medium heat until hot throughout, about 10 minutes.

If you're using fresh oregano, add it now. Using an immersion blender, puree soup until you can no longer see any chunks, it will take 3-4 minutes. If soup is too thick, add water until desired consistency is reached.

NUTRITION STATS:
155 Calories
6g Fat
17g carbs
4g protein

deedster_a

Refried Bean Soup

3 (10 oz) cans Rotel Tomatoes with Green Chilis (Original)
2 cloves garlic, minced
2 (16 oz) cans Spicy Fat-Free Refried Beans
3 Cups fat-free vegetable broth

Combine tomatoes, garlic, and 1 cup of broth in a large pan; boil for five minutes, stirring often. Stir in beans and broth; simmer over low heat for 20 minutes, stirring often.

Serves: 10 (1 Cup Each)
Per Serving: 110 Calories; trace Fat (0.2% calories from fat); 7g Protein; 19g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 725mg Sodium. Exchanges: 1/2 Vegetable.

Spicy black eyed pea soup

5 Bacon slices -- small pieces
2 tbs Jalapenos -- finely chopped
1 Garlic Clove -- minced
1 pinch Black Pepper -- freshly ground
2 Beef Bouillon Cubes
3 cups Cheddar Chs -- grated
1 cup Onion -- chopped
2 cans Mexican Stewed Tomatoes -- diced
1 pinch Salt
3 cups Water
4 cans Black-eyed Peas* -- drained

*Use 15.8 ounce cans of black-eyed peas. Saute bacon in large saucepan until lightly browned.
Add onion, jalapenos, tomatoes, garlic, salt and pepper to bacon drippings; saute 5 minutes. Add water and bouillon, dissolving the cubes in the mixture. Add peas to bouillon mixture. Add cheese and simmer gently until cheese is melted.

(Instead of chopping jalapenos, I use the canned black-eyed peas with jalapeno)

Loaded Baked Potato Soup!

8 med. potatoes, diced with skin
4 cups water
1 cube chicken bouillon
5 Tbsp dried onion (or 1 lg onion, finely chopped)
8 oz - 2% medium cheddar cheese, cubed
4 oz - 2% colby jack cheese, cubed
8 oz fat free cream cheese, cubed (ish)
2 Tbsp Worcestershire Sauce
1-1/2 cups nonfat milk
1 Tbsp garlic, minced
20 oz. extra lean ham, diced, (5% fat)

Night before - Dice, blanch, and drain potatoes. Dissolve bouillon in water per package instructions and add dried onions to broth. Cube, dice, and mince cheeses, ham, and garlic.

Morning before work - Throw everything into the crockpot and stir. Set to low for 10-12 hours.

Come home, stir, and serve with a dollop of sour cream and garnish with chives.

Makes 16 one cup servings

Calories - 224.9
Total Fat - 6.5 g
Saturated Fat - 3.3 g
Polyunsaturated Fat - 0.2 g
Monounsaturated Fat - 0.8 g
Cholesterol - 33.4 mg
Total Carbohydrate - 23.8 g
Dietary Fiber - 2.3 g
Sugars - 3.3 g
Protein - 17.0 g

Spicy Chicken Rice Soup
6 servings

4 cups low-fat, low-sodium chicken broth
2 cups chicken, cooked and cubed
2 celery ribs, chopped
2 medium-sized carrots, chopped
1 medium-sized green bell pepper, chopped
1 medium-sized onion, chopped
¾ cup long grain rice, uncooked
¼ cup fresh parsley or cilantro, minced
½ tsp. salt
½ tsp. black pepper
½ tsp. dried oregano
¼ tsp. ground cumin
¼ tsp. red pepper flakes

Combine all ingredients in slow cooker. Cover and cook on high until boiling, about 2 hours.
Turn down to low for 1 ½ hours, or just until rice and vegetables are tender.

San Antonio Style Tortilla Soup
9-10 servings

1 Tbsp. olive oil
1 onion, chopped
2 garlic cloves, minced
2 tsp. ground cumin
2 14 ½ oz. cans fat-free chicken broth
1 Tbsp. jalapeno pepper, minced
¼ tsp. black pepper
2 cups (about 1 ½ lbs.) boneless, skinless chicken breast, uncooked and cubed
2 cups water

Combine all ingredients in slow cooker. Cover and cook on low 6-8 hours or on high 4-6 hours.

Vegetable Minestrone
12 servings

4 cups low-fat, low-sodium chicken broth
4 cups low-sodium tomato juice
1 Tbsp. dried basil
1 tsp. salt
½ tsp. dried oregano
¼ tsp. black pepper
2 medium-sized carrots, sliced
2 ribs celery, chopped
1 medium-sized onion, chopped
1 cup fresh mushrooms, sliced
2 cloves garlic, crushed
28 oz. can low-sodium diced tomatoes
1 ½ cups uncooked rotini pasta

Combine all ingredients except pasta in slow cooker. Cover and cook on low 7-8 hours. Add pasta. Cover and cook on high 15-20 minutes.

Mmm-mmm Minestrone
Makes 10 Servings

Ingredients:
Two 14-oz. cans (3 1/2 cups) fat-free vegetable broth
Two 14.5-oz. cans diced tomatoes, drained
One 15-oz. can cannellini (white kidney) beans, drained and rinsed
One 10-oz. package frozen spinach, mostly thawed
1 cup frozen cut green beans
1 cup frozen peas and carrots
1 cup uncooked whole-wheat-blend rotini or penne pasta
1 tbsp. dried minced onion
2 tsp. chopped garlic
1 tsp. Italian seasoning
1 bay leaf
Salt and black pepper, to taste

Directions:
Combine all ingredients in a large pot on the stove. Add 1 cup water and stir it up. Cover and bring to a boil.

Reduce heat to low and allow soup to simmer, covered, for 10 minutes. Remove bay leaf, add salt and pepper to taste, and serve!
PER SERVING (1 generous cup): 105 calories, 0.5g fat, 512mg sodium, 19.5g carbs, 4.5g fiber, 4g sugars, 5g protein -- PointsPlus® value 2*