SOUP RECIPES WANTED

Sqeekyjojo · January 2012

Jo's Japanese Mushroom Soup

Assorted Mushrooms - button, Shiitake, chestnut, enoki, Shimeji - whatever is in the shop or the bottom of the refrigerator.
Stock - chicken, vegetable or dashi - whichever you prefer
Tamari or shoyu - whatever you have
Sake/Shaosing rice wine/dry sherry - whatever's in the cupboard
Mirin - or extra Sake plus 1tsp of sugar
Water
Pinch Sea salt
Greens - Cabbage/Bok Choi/Choy Sum/Sea Vegetables - whatever you have
2 tsp Cornflour/Cornstarch

Put stock and enough water into a large pan/wok so that you have around 3 cups of liquid. Add around 1/3 cup tamari/shoyu/light soy, 1/3 sake/rice wine/sherry and continue to bring to boil. Halve, tear or leave mushrooms whole - it's up to you.

Put mushrooms in boiling soup base, add pinch of sea salt flakes and about 1/4 cup of mirin/sweetened sake. Taste the broth - if it needs a little more mirin, do it now.

Put the lid on and leave to simmer. It will begin to thicken slightly, but not a great deal. Once the mushrooms are tender, add chopped greens and leave to boil with the lid off.

Put the 2tsp of cornflour/cornstarch into a ladle and add a little of the soup to it, mixing well until it is smooth. Lower the ladle into the pan, gradually adding more liquid until the mixture blends seamlessly with the soup. Stir briefly and allow to thicken slightly (It's not a thick, gloopy Western soup, it's more of a silky, smooth broth) and serve.

You can use the basic soup recipe for any vegetables, seafood, salmon trimmings, scallops, shrimp, clams, cooked chicken that you have where you know it's not quite enough for a meal as it is. If you need a more filling meal, add a bundle of udon or soba noodles, and/or a block of tofu in pieces.

I think this is the lightest, most warming soup around, and whilst it's my 'own' recipe, I expect people have been doing this for far longer than I have.

[And please add me as a friend if you like]

Sqeekyjojo · January 2012

Killer Tomato Soup

This one gets used as a soup when smooth, a sauce when not. My daughters named it Killer Tomato because its only downfall is you can't wear white clothes when eating it. And I do love my B Movie Creature Features.

1 medium onion, finely shredded/grated.
1 tub sieved tomatoes/passata for smooth, 1 can tinned/tinned chopped tomatoes for a sauce.
2 cups water
2tsp soy/tamari/shoyu/light soy/Worcestershire sauce
Pinch of sea salt
Freshly ground pepper
1tsp sugar
1 chilli/Fresno pepper/Jalapeno, left whole but pierced a couple of times with the point of a knife
1tsp vegetable/olive/canola oil

Cook the onion in the oil with a pinch of salt really gently and until the onion is soft and dark. That's what gives the depth of flavour.

Add the tomato,water, soy, bring to the boil, add the chilli pepper, reduce the heat, put on the lid and leave to gently bubble whilst you go and do something else for a few minutes. Break the tomatoes up with a wooden spoon if you get tinned ones.

If it shows signs of boiling dry/burning, add a little water.

When you come back, remove the chilli pepper carefully and taste the soup/sauce. If it's a bit 'thin', add the sugar.

Take the lid off, turn the heat up and boil rapidly whilst it reduces to a nice, thick consistency.

This base is great for a thousand variations;

The smooth one as a soup.

The thicker one as a superlight pasta sauce - add lean ground/minced meat or steamed chunks of courgette/zucchini, broccoli florets, tuna and sweetcorn, if liked - add tofu pieces, steamed pumpkin or rutabaga/swede/turnip

You could add a tsp of ground cinnamon, cumin and coriander seeds with the onion, then finish up by cracking some eggs onto the top, replacing the lid and leaving to cook in the residual heat before serving with flatbread for a Moroccan Eggs meal. (Fantastic for weekend breakfast)

Add curry powder/garam masala and a little extra turmeric and you have the lightest curry sauce, perfect for steamed potatoes to be added at the end with some spinach leaves.

The possibilities are endless with one Killer Tomato recipe.

Hellbent_Heidi · January 2012

Haven't tried it yet, but this was published in the Detroit News yesterday and sounds wonderful.

Quick and Easy Chicken Wonton Soup

Serves 4 (generously)
Prep Time 10 min – total time 20 minutes

2 packages (4 ounces each) shiitake mushrooms
2 teaspoons canola oil
6 ½ cups fat-free, low-sodium chicken broth
About ½ bag (more if desired) chicken cilantro mini wontons (such as Trader Joes)
2 tablespoons lower-sodium soy sauce
½ teaspoon sesame oil or hot chili oil (optional)
2 cups coarsely chopped Napa cabbage
3 green onions, washed, thinly sliced

Remove and discard the stems of the mushrooms, wipe clean with damp paper towel and cut into thin slices
In medium saucepot, heat the canola oil. Add shiitakes and saute until soft.
Pour in the broth and bring to a boil.
Add wontons and cook for about 3 minutes.
Reduce heat and stir in soy sauce and sesame or chili oil (if using), Napa cabbage and green onions.
Simmer 2 minutes, remove from heat and serve

226 calories
7 grams fat (1 gram saturated fat)
28 grams carbohydrates
15 grams protein
634 mg sodium
8mg cholesterol
4 grams fiber

Thirstygirl · January 2012

bump

Haven't tried it yet, but this was published in the Detroit News yesterday and sounds wonderful.

Quick and Easy Chicken Wonton Soup

Serves 4 (generously)
Prep Time 10 min – total time 20 minutes

2 packages (4 ounces each) shiitake mushrooms
2 teaspoons canola oil
6 ½ cups fat-free, low-sodium chicken broth
About ½ bag (more if desired) chicken cilantro mini wontons (such as Trader Joes)
2 tablespoons lower-sodium soy sauce
½ teaspoon sesame oil or hot chili oil (optional)
2 cups coarsely chopped Napa cabbage
3 green onions, washed, thinly sliced

Remove and discard the stems of the mushrooms, wipe clean with damp paper towel and cut into thin slices
In medium saucepot, heat the canola oil. Add shiitakes and saute until soft.
Pour in the broth and bring to a boil.
Add wontons and cook for about 3 minutes.
Reduce heat and stir in soy sauce and sesame or chili oil (if using), Napa cabbage and green onions.
Simmer 2 minutes, remove from heat and serve

226 calories
7 grams fat (1 gram saturated fat)
28 grams carbohydrates
15 grams protein
634 mg sodium
8mg cholesterol
4 grams fiber

cupcakecutie1985 · January 2012

bump

ShrinkingChelle · January 2012

mmm I want to try this one

I've got lots of recipes, some even under 100 cals a serving :P

My favourite at the moment is my Chicken & Sweetcorn soup (80 calories per serving), its very filling and delicious.

Ingredients
300g lean chicken mince (I buy skinless breasts and mince them myself if I can't get lean mince)
2 egg whites
4 Chef’s Cupboard chicken stock cubes (buy these from Aldi, otherwise use two normal size Chicken stock/bouillon cubes)
1.2 L Water
1 x 410g can creamed corn
75 g spring onions, thinly sliced
1 tblspn Krummies Corn Flour
3-4 tblspns cold water

Method
1. Pour the water into a large, heavy based saucepan and crumble the stock cubes into it. Set on a high heat and bring to the boil, stirring occasionally.
2. Meanwhile, whisk the egg whites briskly until they begin to form a soft foam. Do not whip them too much or they will form a meringue (they can still be used in this state, but the texture of the soup will be different)
3. Stir egg through the chicken mince with the whisk, folding the mixture.
4. Mix the corn flour with 3-4 tblspns tablespoons of cold water and stir to form a smooth paste.
5. Empty the can of creamed corn into the stock, along with the spring onions, and stir well to combine. Once the corn is mixed in, add the cornflour paste and bring the mix back to the boil for a minute. You must stir this mixture constantly whilst it is boiling.
6. Drop the heat back to a simmer, and add the chicken and egg mixture. Keep whisking the mixture to combine. Keep the pot on the simmer for a few minutes, stirring , whilst the egg and chicken cook.

This recipe makes ABOUT 1.5 L. I always split the recipe into 6 equal servings (so about 250mL).
If you are on a calorie or sodium controlled diet please make sure you measure the soup in a heat proof 2L jug to determine the actual volume, and divide it by six to get your serving size… you can also add enough hot water to make the soup up to 1.5L if you come in under that volume.

Per serving (1/6 of recipe)
80 calories
3g protein
0.65g Fat/0.07g saturated fat
Carbs 13.9g, Sugars 4.37
Sodium 547mg

You can significantly reduced the sodium content by using a reduced sodium bouillon cube.

merilynb111 · January 2012

Great ot of recipes posted so far. I really like this one from the Dukin diet website

http://mydukandiet.com/recipes/courgette-and-basil-soup.html

We (down under Australia) call courgettes zucchinis. Because of its high water content it is a good soup vegie and at this time of the year here it is over taking the garden

Vickied84 · January 2012

yum

rachelgoutos · January 2012

Tortellini Spinach Soup

4 cups chicken broth
1 cup water
tortellini (based on package servings)
raw spinach (based on taste- the more spinach, the thicker the soup)

Bring chicken broth and water to boil, add tortellini and lower to simmer and cook per packaging.
Once cooked, add spinach for about 1 minute, so that spinach is wilted.

This one is quick (takes me longer to eat than to cook it), easy and pretty low in calories and fat depending on the brand of tortellini and broth used, and # of servings cooked.

The original recipe calls for extra cheese on top, but I love this without the extra. Its super easy and its easy to have the ingredients on hand for when i get home late or just want some yummy soup quickly without resorting to ramen :-)

http://www.prevention.com/food/cook/healthy-dinner-recipes-easy-homemade-soups?cm_mmc=ETNTNL-_-769694-_-01062012-_-body

Pspetal · July 2012

6 vegetable soup

Made this today and it tastes amazing! Its also incredibly filling!

4 cups any colour peppers diced (Dice a cup of it finely and keep aside till the end)
1 cup diced zucchini
2 cups shredded cabbage
1 cup diced Chinese Eggplant (long eggplants. Cut this last because they turn brown as soon as they're cut.)
3 cups sliced mushrooms
2 cups diced spinach
1 cup onions
1.5 tbsp extra virgin olive oil
8-10 cloves garlic
Crushed red peppers (as much as can be tolerated)
2 tbsp lemon juice
8gm or 1/2 package Clubhouse La Grille Chipotle Peppers Marinade
1 container Campbell's no added salt chicken broth (very important that it be no salt added! the marinade has enough for the whole recipe)

Take a big pot and add the oil. Saute the onions once the oil heats up. Add the rest of the veggies and saute well. Keep one cup of peppers aside. Don't add it yet. Add the Chipotle Pepper marinade and garlic. Add the broth. Keep moving it around until its soft and almost cooked. Put the whole thing in a food processor and grind till it becomes a roughly ground paste. Add this point add the finely diced one cup of peppers and boil for a minute or two. Add the lemon juice and crushed peppers. Voila! Soup's ready! You can also keep a cup of any other vegetable aside to add at the end if you like.
Optional - sprinkle some cheese or croutons on top before serving.

Makes about 7 servings of 1 cup each
1 cup = 90 calories

SOUP RECIPES WANTED

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