Category Archives: Soups

Pizza Soup

Picture from: www.redgold.com

Picture from: www.redgold.com

Ingredients

1 cup chopped onion
1 cup chopped green pepper
1 cup sliced fresh mushroom
1 cup sliced zucchini
1 can (14.5 ounce) low sodium beef broth
1 can (16 ounce) diced tomatoes
1 can (8 ounce) pizza sauce
4 ounces sliced smoked sausage (can be replaced with any kind of  meat)
1/2 teaspoon pizza or italian seasoning
1/2 cup shredded reduced fat mozzarella cheese

Directions

1. Combine onion, pepper, mushrooms, zucchini, and 1/4 cup beef broth in saucepan. Bring to boil. Reduce heat and simmer for 5 minutes.
2. Stir in remaining broth, undrained tomatoes, pizza sauce, cooked sausage (or meat of choice), and seasoning. Bring to boil. Reduce heat and simmer covered for 5-10 minutes until veggies are tender.
3. Top with cheese.

Nutritional Information
Amount per serving: ~1 1/2 cups
Calories: 100
Fat: 7.3g
Cholesterol: 16mg
Sodium: 478mg
Carbohydrate: 14g
Fiber: 2g
Sugars: 5g
Protein: 8g

Spring Fling Chowder

Spring-Fling-Chowder

Picture from https://www.foodhero.org/recipes/spring-fling-chowder

Ingredients
1 tablespoon vegetable oil
1 small onion, chopped
2 cups fresh or frozen asparagus, chopped into small pieces (or broccoli)
1 large potato, peeled and diced
3 cups low-sodium, fat-free chicken or vegetable broth (or use water)
1 can (15 ounces) cream-style corn
1 cup frozen peas
1/2 cup cheddar cheese, grated
salt and pepper to taste

Directions
1. Heat oil in large pot. Sauté onion, asparagus, and potato over medium heat, stirring often, until soft, about 10 minutes.
2. Add chicken broth, corn, and pepper.
3. Cover and simmer until potato is tender, about 10 minutes.
4. Add frozen peas and simmer 1 more minute.
5. Season with salt and pepper. Serve hot, sprinkled with cheese. Refrigerate leftovers within 2-3 hours.
Yield: 8 servings

Nutrition Information
Per serving: 1 cup
Calories 140
Fat 5g
Cholesterol 5mg
Sodium 210mg
Total Carbohydrate 20g
Fiber 3g
Sugar 5g
Protein 7g

Refried Bean Soup

Refried-Bean-Soup

Picture from https://www.foodhero.org/recipes/refried-bean-soup

Ingredients
1 tablespoon canola oil
1 cup onion, finely chopped
1 clove garlic, minced
1 large can (28 ounces) crushed tomatoes
1 large can (30 ounces) fat-free refried beans
2 cans (14.5 ounces each] low-sodium chicken broth

Directions
1. Heat oil in a large soup pot. Add onion and garlic and sauté until soft.
2. Add crushed tomatoes and bring to a boil. Boil for 5 minutes, and reduce heat to low
3. Add beans and chicken broth. Simmer for 15 minutes.
4. Serve immediately. Refrigerate leftovers within 2-3 hours.
Yield: 10 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 2.5g
Cholesterol 0mg
Sodium 500mg
Total Carbohydrate 20g
Fiber 6g
Sugar 1g
Protein 8g

Chicken and Wild Rice Soup

chicken-and-wild-rice-soup

Picture from http://www.verybestbaking.com/recipes/117803/Chicken-and-Wild-Rice-Soup

Ingredients

1 box (6 ounces) long grain and wild rice mix
1 tablespoon vegetable oil
2 (8 ounce total) boneless, skinless chicken breast halves, chopped
1 ¼ cup chopped onion
2 cloves garlic, finely chopped
3 ¾ cups chicken broth
½ teaspoon dried tarragon crushed
¼ teaspoon dried thyme crushed
¼ teaspoon salt
1/8 teaspoon ground black pepper
1 can carnation evaporated low-fat 2% milk
2 tablespoon cornstarch
2 tablespoon dry white wine

Directions

  1. Heat vegetable oil in large saucepan over medium-high heat. Add chicken, mushrooms, onion and garlic; cook, stirring occasionally, for 5 to 8 minutes or until vegetables are tender and chicken is no longer pink.
  2. Add rice, broth, tarragon, thyme, salt and pepper, bring to a boil over medium-high heat. Combine small amount of evaporated milk and cornstarch in small bowl; stir until smooth. Add to saucepan with remaining evaporated milk and wine. Cook, stirring occasionally, for 3 to 5 minutes or until soup is thickened.

Nutritional Information

Amount per serving
Calories 270
Fat: 7g
Cholesterol: 30mg
Sodium: 1040mg
Carbohydrates: 29g
Fiber: 1g
Sugar: 4g
Protein: 14g

Quick Black Bean Mexican Soup

Quick-Black-Bean-Soup

Picture from https://www.foodhero.org/recipes/quick-black-bean-mexican-soup

Ingredients
1 tablespoon vegetable oil
1 small onion chopped (about 1 cup)
4 cloves garlic minced
1 can (14-15 ounces) diced tomatoes
4 cups cooked or canned black beans (with liquid)
2 potatoes, peeled and diced
4 cups water
1/2 cup fresh cilantro, chopped
1 tablespoon cumin
1/3 cup lime juice or juice from 1 lime
hot sauce to taste

Directions
1. Heat oil in a large pot over medium-high heat. Sauté the onion for 2 minutes. Add the garlic and tomatoes and cook for 2 minutes. Stir often.
2. Add the beans, potatoes and water. Bring to a boil; then reduce to low-medium heat. Cook slowly, covered for 20 minutes.
3. Add the cilantro, cumin, lime juice and hot pepper sauce. Stir well, and cook for 10 minutes.
4. Serve hot. Refrigerate leftovers within 2-3 hours.
Yield: 12 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 1.5g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 21g
Fiber 4g
Sugar 2g
Protein 5g

Ham and Vegetable Chowder

Ham-and-Vegetable-Chowder

Picture from https://www.foodhero.org/recipes/ham-and-vegetable-chowder

Ingredients
1 tablespoon vegetable oil
1 small onion, chopped
1/2 head cabbage, chopped (3-4 cups)
1 large potato, peeled and diced
2 cans (14 1/2 ounces) low-sodium, fat-free chicken broth
2 cans (15 ounces) cream-style corn
1 cup chopped lean (8% fat) ham
1/2 teaspoon black pepper
1/2 cup cheddar cheese, grated

Directions
1. Heat oil in large pot. Sauté onion, cabbage, and potato over medium heat, stirring often, until soft, about 10 minutes.
2. Add chicken broth, corn, ham, and pepper.
3. Cover and simmer until potato is tender, about 10 minutes
4. Serve hot, sprinkled with cheese.
5. Refrigerate leftovers within 2-3 hours.
Number of servings: 10

Nutrition Information
Per serving: 1 cup
Calories 160
Fat 5g
Cholesterol 15mg
Sodium 430mg
Total Carbohydrate 23g
Fiber 3g
Sugar 5g
Protein 8g

Burrito Soup

burrito_soup

Picture from https://www.foodhero.org/recipes/burrito-soup

Ingredients
1 tablespoon vegetable oil
1 onion, chopped
2 zucchini, chopped
1 can (15.5 ounces) refried beans
1 can (28 ounces) diced tomatoes
1 can (28 ounces) crushed tomatoes
2 cans (15.5 ounces) corn, rinsed
1 can (15.5 ounces) black beans, rinsed
2 tablespoons taco seasoning

Directions
1. Sauté onion and zucchini in oil until soft.
2. Add refried beans and stir to break up beans.
3. Add tomatoes, corn, black beans and taco seasoning.
4. Simmer over medium heat for about 30 minutes, stirring occasionally.
5. Refrigerate leftovers within 2-3 hours. Freeze leftovers for another meal.
Yield: 20 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 2g
Cholesterol 0mg
Sodium 640 mg
Total Carbohydrate 21g
Fiber 5g
Sugar 4g
Protein 5g

Barley Lentil Soup

Barley_Lentil_Soup

Picture from https://www.foodhero.org/recipes/barley-lentil-soup

Ingredients
1 tablespoon vegetable oil
1 teaspoon garlic, minced
1 cup sliced onion
1 cup sliced carrots
1 cup sliced celery
1 can (15 ounces) stewed, diced tomatoes
3 cups chicken or vegetable broth, or water
3 cups water
1 cup dry lentils
2/3 cup barley
1/2 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried basil
salt and black pepper to taste

Directions
1. Heat vegetable oil in large soup pan over medium-high heat. Cook garlic and onion until they are golden brown, about 1 or 2 minutes.
2. Add the rest of the ingredients and bring to a boil. Lower the heat so the mixture is at a light simmer. Place a lid on the pan.
3. Cook until the barley and lentils are tender, about 1 to 1 1/2 hours.
4. Serve hot in a soup bowl. Refrigerate leftovers within 2-3 hours.
Yield: 10 servings

Nutrition Information
Per serving: 1 cup
Calories: 160
Fat: 2g
Cholesterol: 0mg
Sodium: 510 mg
Total Carbohydrate: 28g
Fiber: 6g
Sugar: 4g
Protein: 8g

Quick Black Bean Chili

Three-Bean-ChiliIngredients
1 medium onion, chopped
2 cloves garlic, minced or pressed
2 cups or 1 (15 oz.) can (BPA-free) black beans
1 (15 oz.) can diced tomatoes
1 tablespoon chili powder
1/2 cup cilantro

Directions
1. Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties.
2. Place all ingredients—except cilantro—in a pot, cover, and let simmer for about 20 minutes.
Yield: 2 servings

Nutrition information
Per serving
Calories 271.68
Fat 1.33 g
Cholesterol 0 mg
Total carbohydrates 49.9 g
Fiber 12.24 g
Sugar 14.43 g
Protein 13.67 g

Southwest Chicken and White Bean Soup

soupIngredients

2  cups shredded cooked chicken breast
1  tablespoon taco seasoning (such as Old El Paso)
2 (14-ounce) cans fat-free, less—sodium chicken broth
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup green salsa
Light sour cream (optional)
Chopped fresh cilantro (optional)

Directions

1. Heat up 1 quart of water on high.  When water comes to a boil, add salt, onion and chicken. Reduce heat to medium-high heat. Let chicken boil for about 10 minutes or until internal temperature reaches 165 F. Let chicken cool to touch. Shred chicken. Combine chicken and taco seasoning, toss well to coat Heat a large saucepan over medium-high heat. Coat pan with cooking spray.  Add chicken, saute 2 minutes or until chicken is lightly browned Add broth, scraping pan to loosen browned bits
2. Place beans in a small bowl, mash until only a few whole beans remain Add beans and salsa to pan, stirring well
3. Bring to a boil Reduce heat, simmer 10 minutes or until slightly thick. Serve with sour cream and cilantro, if desired

Nutritional Information

Yield: 6 servings
Per serving: 1 cup
Calories: 134
Fat: 3g
Protein: 18g
Carbohydrate 8.5g
Fiber: 1.8g
Cholesterol: 40mg
Sodium: 623mg