Soups
stbarry
Posts: 22 Member
Whether slowly simmered, or quickly stirred together, soups are vital to many of us for staying on track. In addition to recipes, what are your favorite easy add-ins?
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Here is an easy favorite. It help me get my starch cravings in a controlled way.
Root-for-Chunky-Veggies Soup
PER SERVING (1/6th of recipe, 1 heaping cup): 163 calories, 2.5g fat, 613mg sodium, 29.5g carbs, 7g fiber, 8g sugars, 6g protein -- PointsPlus® value 4*
This soup is hearty, vegetarian-friendly, and DELICIOUS!
Ingredients:
1/2 tbsp. olive oil
1 cup chopped onion (about 1 medium onion)
1 cup peeled and chopped carrot (about 1 large carrot)
1 cup peeled and chopped turnip (about half a large turnip)
1 cup chopped cauliflower
1 tsp. chopped garlic
32 oz. (4 cups) natural pureed butternut squash soup (like the kind by Pacific Organic)
One 15-oz. can natural red kidney beans, drained and rinsed
1/4 tsp. salt
1/8 tsp. cayenne pepper, or more to taste
Directions:
Bring a large pot to medium heat on the stove. Add oil and onion and stir to coat. Stirring occasionally, cook until softened, 6 - 8 minutes. Reduce heat to medium low and continue to cook and stir until browned and caramelized, 15 - 20 minutes.
Add carrot, turnip, cauliflower, and garlic to the pot. Stir well. Raise heat to medium and, stirring occasionally, continue to cook until vegetables are slightly soft, about 5 minutes.
Add soup, beans, salt, cayenne pepper, and 1 cup water to the pot. Stir well. Raise heat to medium high, cover, and bring to a boil.
Reduce heat to low, and allow to simmer (covered) until veggies have completely softened, 25 - 30 minutes.
Serve it up and, if you like, season to taste with extra cayenne pepper. Yum time!
MAKES 6 SERVINGS
From: http://www.hungry-girl.com/weighin/show/21151 -
Wowowow! Wonton Soup
PER SERVING (1 cup with 2 wontons): 115 calories, 3g fat, 541mg sodium, 12g carbs, 1.5g fiber, 1g sugars, 9.5g protein -- PointsPlus® value 3*
This soup is so good, you may become addicted to it. No worries -- there are worse things to become obsessed with...
Ingredients:
For Wontons
9 oz. raw lean ground turkey
2 tsp. reduced-sodium/lite soy sauce
2 tsp. dried minced onion
1/2 tsp. garlic powder
1/8 tsp. black pepper
16 small square wonton wrappers (often stocked near the tofu in the fridge section of the market)
For Soup
6 cups fat-free chicken broth
2 cups dry broccoli cole slaw
1/3 cup canned bamboo shoots, drained
1/2 cup canned straw mushrooms, drained and roughly chopped
1 tsp. chopped fresh ginger
1 tsp. chopped garlic
1/2 cup chopped scallions
Directions:
To make the wonton filling, combine all wonton ingredients except the wrappers in a medium bowl. Mix by hand until evenly combined. Set aside (and, duh, wash your hands).
In a large pot, combine all soup ingredients except scallions. Bring to a boil on the stove. Reduce heat to low and allow soup to simmer for 10 minutes.
Lay three wonton wrappers flat on a clean, dry surface. Scoop a spoonful (about 2 tsp.) of filling into the center of each wrapper. Moisten all wrapper edges by dabbing with water. Fold the bottom left corner of each wrapper to meet the top right corner, forming a triangle and enclosing the filling. Press firmly on the edges to seal. Set aside, and repeat with remaining wrappers and filling.
Stir scallions into the simmering soup. One at a time, carefully add wontons. Make sure they're submerged, but don't stir. Simmer for 5 minutes, adjusting temperature if soup begins to boil, until wonton centers are firm. (Don't worry if the wontons fall apart a little. They'll still taste delicious!)
Carefully serve up wontons and broth. Slurp 'n chew, people!
MAKES 8 SERVINGS
From: http://www.hungry-girl.com/newsletters/raw/1428
At the link are also recipes for Enchilada soup and Minnestrone mmmmm0