Low cal soups

Cup a soups all the way. East, cheap, yummy. I love tomato and asparagus.

I go with the Asian - Tom Yam soup made with tofu, prawns or seafood
Sticks for the protein, and cherry toms, spring onions and mushrooms for the bulk. Buy a ready made paste and it takes all of about 7 mins to make including chopping!

fwitsend1277 wrote: »

Cold pea and ginger? Do you have a recipe @JodyFit13

Whirl 16 oz of thawed/frozen peas in blender or food processor with a TBSP of fresh ginger and half cup of plant based milk. Add more milk if needed for your desired consistency. Top with chopped almonds or green onions.

This is one of those Rich cheesy soups that is surprisingly low in calories and satisfies that comfort food craving. You can also load it with more vegetables.

SKINNY ROTEL-VELVEETA VEGGIE SOUP

Prepare:5
Cook: 15 
No svgs:10 
 
3 cans of chicken broth ( about 6 cups) 
4-6 cups fresh chopped veggies of your choice, or 2 pkgs of frozen vegetables of your choice
1 10 oz can of Ro-Tel diced tomatoes & green chili peppers 
Velveeta Light Cheese 10 oz 

Directions 
In large stock pot combine chicken broth, Ro-Tel mix and frozen vegetables. When vegetables are cooked, add 10 ounces of light Velveeta cheese and stir until cheese has melted.

*Makes about 10 1-cup servings, about 90 calories per cup and is very filling. Number of Servings: 10

This one is a great way to use leftover Chinese rice. Tailor to suit your palate.

CHICKEN CONGEE

2 cups cooked white rice
4 cups water
1 cup chicken stock
2 tablespoons Chinese rice wine or medium-dry sherry
2 bone-in chicken thighs or 1/2lb chicken bones*
3, 1/4" thick slices fresh ginger
1 clove garlic, minced
1 green onion tied into a knot
1/4 yellow onion
soy sauce, salt, and white pepper to taste
sesame oil for drizzling
Garlic, shallots, green onion, sweet potato, and/or other garnishes as desired.

In a medium pot, combine the rice, water, chicken stock, wine or sherry, chicken thighs or bones, ginger, garlic, green onion, and onion. Bring to a boil over high heat. Skim off any foam that rises to the surface.Reduce the heat to low and cover. Simmer for 1 hour (or 1 1/2 to 2 hours if using uncooked rice), stirring occasionally to prevent the rice from sticking to the bottom of the pot and burning.  If using chicken thighs, remove after 20 minutes, and shred the meat. Set the meat aside and return the bones to the pot. before continuing to cook the remaining 40 minutes.Once the rice grains are swollen and the mixture is like a thick oatmeal, the congee is done. Cook longer if it needs to thicken, or add small amounts of water if it's too thick until it reaches the desired consistency.Remove the bones, ginger, green onion and onion. Add soy sauce, salt, and white pepper to taste.Ladle into individual bowls, drizzle with sesame oil, top with shredded chicken, and garnish as desired.

* make this faster by using homemade store-bought chicken broth and shredded rotisserie chicken or leave out the chicken all together.

Loving the recipes, thanks. It's mid winter here in Australia, so very much soup time

My current favourite:

CURRY PUMPKIN SOUP
750ml water
400ml light coconut milk
2kg pumpkin
180g curry recipe base

DIRECTIONS
Combine the flavour base, pumpkin and water in a large saucepan over high heat. Bring to the boil. Reduce heat to medium-low and simmer, uncovered, stirring occasionally, for 35-40 minutes or until the pumpkin is tender. Remove from heat and set aside for 5 minutes to cool slightly.

Place the pumpkin mixture in the jug of a blender and blend until smooth. Transfer to a saucepan and add the coconut cream. Place over medium heat and cook, stirring, for 5 minutes or until heated through.

Ladle the soup among serving bowls.
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I change up which recipe base I'm using - this week it is a Sri Lankan Chicken Curry, but I've used satay curries and Indian curries as well. Makes about 6 hearty servings, at about 170cal per serve (I use the extra calories to have some nice buttered toast ). I make enough soup for lunch for the week, stores well in the fridge.

Stuffed Pepper Soup (Cooking Light)

1/2 pound ground round
2 cups chopped green bell pepper
1 cup chopped onion
1/4 teaspoon black pepper
1 (14-ounce) can less-sodium beef broth
1 (14.5-ounce) can diced tomatoes, undrained
1 (10 3/4-ounce) can tomato soup, undiluted
1 1/2 cups hot cooked white rice

Heat a small Dutch oven over medium-high heat. Add beef; cook 3 minutes or until browned, stirring to crumble. Add chopped green bell pepper and onion; cook 8 minutes or until vegetables are tender. Stir in black pepper, less-sodium beef broth, diced tomatoes, and tomato soup; bring to a boil. Reduce heat, and simmer 45 minutes.
Spoon 1/4 cup hot cooked white rice into each of 6 bowls; top with 1 cup soup.

*Variations: for tomato soup I use Amy's or Progresso - Campbell's is too sweet (IMO). I also like to add some basil. You can use brown rice. Red & green pepper combo is nice.