Soup’s on!

irotmarie
irotmarie Posts: 10 Member
in Food and Nutrition
With the cold weather approaching (already here for some of us!) I’m looking for soup and chili recipes that are good for dieters. So far I found out that the beef and vegetable soup that my mom made when I was growing up is pretty good. I’m focusing on calories more than anything else and this recipe has like 240 calories or something like that if you portion it into 5 servings which you can easily do. It’s a pound of 93% lean ground beef (browned), a can of whole kernel corn (drained), a can of green beans (drained), a can of no msg beef broth, a can of diced tomatoes (with juice!), a large potato (peeled and diced bite-size), and about a cup of diced baby carrots. I get no salt added for all of my canned veggies. Put it in a pot and cook it until the carrots and potatoes are soft. I add a half can of water too to get it a bit more soup-y. You can also add a stalk of diced celery but I skipped that this time. My family always had biscuits with it growing up but there are a lot of low-carb alternatives that you can use or skip the bread.

If you’ve found any diet approved soups or chili’s, please share! If it’s chili, please include whether it’s spicy or not, I can’t do spicy stuff

Replies

  • 23rochelle23
    23rochelle23 Posts: 269 Member
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    I’ve eaten this the last two weeks and will be making again when the current batch runs out. You could make this lower cal by removing the skin as well. I boil the entire chicken in the soup powder (it’s an Asian type powder but you could do with no or just seasonings such as garlic, ginger, lemon grass etc) with mushrooms and a couple of litres of water remove bones when it’s falling apart, I freeze about half of that mix to make a second batch.
    Add the noodles (DONT FREEZE THIS TYPE OF NOODLES - I did it once and 😖) +/- cabbage and onion plus another couple of litres of water and season (I often have with sriracha over but you can skip that if you’re not into spicy 😉)
    I get 12 serves out of the total amount which equates to 240 odd calories for a big bowl.

  • happytree923
    happytree923 Posts: 463 Member
    https://www.brandnewvegan.com/recipes/best-damn-vegan-chili-ever

    I made this a few weeks ago and getting ready to make it again. It is so freaking good. SO GOOD. I modified a little bit, I added a tablespoon of oil to sauté the veggies and used boca crumbles for the mock meat. I made it a little spicy but it's easy to modify the spice down. High fiber, high protein, big portions, flavorful, perfect for chilly fall nights.
  • Sunshine_And_Sand
    Sunshine_And_Sand Posts: 1,320 Member
    One of my favorite chili recipes, adjust spices to your tastes, this one's a little hot

    Sweet potato/black bean chili
    -2, 15 oz cans black beans
    -2 medium sweet potatoes peeled and cut into small cubes
    -1 medium red onion diced
    - 24oz canned tomato sauce
    - 16 oz water
    - 1/4 c chili powder
    - 1 tbsp cumin
    - 1 tbsp oregano
    - 1 tbsp paprika
    - 1 tbsp salt
    - 1 tbsp black pepper

    Note: what I'm calling a medium sweet potato is about the size of a light bulb and when I say medium onion I use one about the size of a softball (so probably really a large onion). I typically just weight those prior to cooking and edit my recipe to reflect exact weights each time I cook it.
  • TeaBea
    TeaBea Posts: 14,517 Member
    Cooking Light (or Skinny Taste) - Stuffed Pepper Soup is yummy:

    RECIPE BY Cooking Light
    Ingredients
    1/2 pound ground round
    2 cups chopped green / red 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 (I use Progresso Tomato & Basil because Campbell's is too sweet IMO)
    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 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.
  • ghudson92
    ghudson92 Posts: 2,061 Member
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  • Lacey8685
    Lacey8685 Posts: 8 Member
    That garlic lentil soup looks amazing!

    I make a lot of soup in my instant pot, yesterday I made chicken and couscous soup. I didn't have any zucchini so I added peaks instead :)

    The recipe is here: https://single-girl-gourmet.blogspot.com/2018/04/instant-pot-chicken-and-couscous-soup-3.html

    q4b23arcevge.jpg
  • AnnPT77
    AnnPT77 Posts: 34,168 Member
    I don't recipe, I just make stuff, but last night's soup was pretty good. It had this:

    180g cooked lentils
    212g chopped raw green tomatoes (2 tomatoes - it's green tomato time of year, here)
    67g chopped raw onion (about half a medium onion)
    34g minced raw garlic (1 clove elephant garlic)
    generous teaspoon ground turmeric
    generous teaspoon chili powder
    7g unsweetened cocoa powder (yes, really, cocoa - the kind for baking).

    I just combined them and simmered until it looked done. ;)

    It was 354 calories for a freakishly large and filling bowl (25g veggie protein), plus I added 14g of fresh-grated parmesan cheese (55 calories, 5g protein).

    A person could add meat, but I'm vegetarian. ;)
  • CindyJNC1963
    CindyJNC1963 Posts: 895 Member
    I am not a cook at all and this is an easy crock pot recipe for a tasty cabbage roll stew:

    Ingredients

    1 pound extra lean ground beef
    1 medium yellow onion, chopped
    1 (15 ounce) can stewed tomatoes
    1 (15 ounce) can tomato sauce
    2 cloves garlic, minced
    1 tablespoon Worcestershire sauce
    1 cup chicken broth or beef broth
    1 teaspoon ground black pepper
    1/2 teaspoon crushed red pepper
    1/2 head cabbage, chopped


    Instructions

    In a medium pot, brown beef & onions. Place everything in slow cooker (except meat mixture and cabbage) and mix well. Add beef mixture, then cabbage. Cook on LOW for 5-6 hours.

    If you aren't carb watching you can also add rice to the mix.
  • Sunshine_And_Sand
    Sunshine_And_Sand Posts: 1,320 Member
    The chili I had for dinner last night. I was planning to make Sweet Potato/Black Bean Chili but realized after I'd already started the chopping that I didn't have all the ingredients so this is what I used instead.

    -2, 15 oz cans of tomato sauce
    -16 oz water
    -3 tbsp chili powder
    -1/2 tbsp savory
    -1/2 tbsp garlic powder
    -1 tbsp salt
    -1 tbsp pepper
    -1 tbsp paprika
    -1 tbsp cumin
    -1 large red onion diced
    -1 large tomato diced
    -1 large green bell pepper diced
    -1, 15 oz can black beans (not drained)
    -1, 19oz can chick peas (not drained)

    I just threw all this in the crockpot in the morning and set it to cook on low until ready to eat it at dinner time.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    I just love hot soup/stew on a cold day! I'm more drawn to Asian flavors these days.

    Made Nigella's Chicken and Apricot Masala last week. https://cooking.nytimes.com/recipes/5593-chicken-and-apricot-masala (I believe you have to create a login if you don't have one already.)

    Will have to make Slow Cooker Burmese Chicken and Noodles soon https://www.chowhound.com/recipes/slow-cooker-burmese-style-noodles-31184

    Maesri masaman curry paste is probably exactly what several Thai restaurants I've been to use to make their masaman curry. 81o96Aozh3L._SX355_.jpg

    Anyone remotely near Quincy, MA who likes to cook Asian food check out Kam Man:
    http://www.kammanfoods.com/quincy/en/

    Huge store with amazing selection and prices.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    https://www.allrecipes.com/recipe/98129/hot-and-sour-cabbage-soup/ makes way more than 6 servings, so has far less than 323 calories per serving. Yum!
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    Soup for lunch and chili for dinner last night! Soup was a super basic chicken - can of broth, chicken, onion, celery, carrot, garlic - in the IP for half an hour, piece of toast, done.
    Chili was turkey and black bean with a can of fire roasted tomatoes, a little onion, jalapeno and spices (I don't follow recipes but about 2tbsp chili powder and 1 tsp each paprika, cumin, cayenne and chili flakes). 35 mins in the IP and I would have let it natural release but I was starving and my acorn squash (slices, 30 mins baked) was ready anyway.
  • CindyJNC1963
    CindyJNC1963 Posts: 895 Member
    I think most of you all like soup a LOT spicier than what I like. If I make a pot of chili I only put about 1 teaspoon of chili powder in it. The recipe I listed above called for 1/2 teaspoon of crushed red pepper and I won't put that in the stew again because it made it too spicy for me.
  • glassyo
    glassyo Posts: 7,736 Member
    CindyJNC1963 wrote: »
    I think most of you all like soup a LOT spicier than what I like. If I make a pot of chili I only put about 1 teaspoon of chili powder in it. The recipe I listed above called for 1/2 teaspoon of crushed red pepper and I won't put that in the stew again because it made it too spicy for me.

    I'm with you. I can't even eat the mildest of salsas because they're still too spicy for me.
  • Cbean08
    Cbean08 Posts: 1,092 Member
    I had a really good cabbage soup before that I wanted to try to re-create. No idea on the actual recipe, but if I was going to do it I'd use-

    1 head of cabbage
    2 tbsp butter
    2 chopped carrots
    2 chopped stalks of celery
    2 chopped Vidalia onion
    garlic (a lot of it)
    1 lb of cooked chicken chunks, coated in paprika
    vegetable broth
    French onion soup mix

    cook the cabbage, carrot, celery, onion and garlic in the butter until the cabbage wilts down. Add to broth with the French onion soup mix. Add the chicken and let simmer. Serve and sprinkle with cheese.

  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    http://www.fortysomething.ca/2010/09/wicked_thai_chicken_soup.php

    Just need to up the Srirachi by triple or so.

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