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| (Image courtesy of talkingwithhands.blogspot.com) |
I used to be too intimidated to make homemade soup... I mean why go to all that trouble when they sell it so conveniently packaged in individual cans?
Well I have overcome my fear and I encourage you to as well... homemade soups are SO MUCH more delicious and HEALTHY than store bought and they FREEZE great so you can make a big batch and ENJOY ALL WINTER!
Canned soup is PACKED with insane amounts of SODIUM and the meat and veggies all taste extremely PROCESSED. With homemade soup YOU are in control of each ingredient you add and can keep it as fresh and healthy as you want! You can also keep soup as QUICK and EASY as you want...
The other day I steamed a bunch of extra veggies we had in the fridge (broccoli, zucchini, cauliflower, carrots, onion, and celery) cut them up and added them to a pot of simmering low sodium chicken broth. I added a few diced up Amylu Andouille Chicken Sausages and some Salt Free Italian Seasoning... literally 20 MINUTES from start to finish and YUM!
I've also heard of friends having a SOUP EXCHANGE where each person makes a big batch of their favorite soup, packages it into several tubberwares and exchanges so that each person's freezer is STOCKED with a VARIETY of delicious soups for the LONG winter.
Here are a few Healthy Soup Recipes I came across to start you off:
Mexican Tortilla Soup with Roasted Chicken: (serves 4)
(Bob Greene's The Best Life Diet)
Ingredients:
2 Tbl olive oil
1/2 yellow onion, sliced thin
4 cloves garlic, chopped fine
1/4tsp grd cumin
salt and freshly grd pepper
4 cups reduced- sodium chicken broth
1/2 small roasted chicken, skin and bones discarded, meat shredded
one 14 1/2oz can organic fire roasted diced tomatoes
2 Tbl fresh lime juice
1/4 cup chopped fresh cilantro
6 small corn tortillas, cut in half, then into 1/4 inch strips
1/2 ripe avocado, cubed
1/4 cup shredded low fat Monterey Jack cheese
Directions:
In a large stockpot over a medium-low flame, heat 1 tbs of the olive oil. Add the onions and saute them until they are soft, about 10 minutes. Add the garlic, cumin, salt, and pepper; and saute the mixture another minute.
Add the chicken broth, raise the flame to high, and bring it to a simmer. Add the shredded chicken, tomatoes, lime juice, and cilantro. Season with salt and freshly ground pepper. Remove the stockpot from the heat and cover.
(Stop here and freeze if making in advance, if eating immediately continue on)
In a small skillet over a medium flame, heat the remaining Tbl of olive oil. Add the tortilla strips and allow them to brown, stirring occasionally, about 5 minutes. Sprinkle them with salt.
Ladle into bowls and top with cubed avocado, shredded cheese, and a handful of tortilla strips.
Nutrition:
Calories: 264, Protein: 11g, Carbohydrates: 23g, Fiber: 4g, Total Fat: 14g, Saturated Fat: 3 g, Cholesterol: 21mg, Calcium: 135mg, Sodium 398mg.
Tuscan White Bean Soup (Makes over a quart but freezes great)
(Dr. Louis J. Aronne's The Skinny on Losing Weight Without Being Hungry)
Ingredients:
5 cups low sodium vegetable or chicken broth
3-4 carrots, cut into coins (2 cups)
4 celery stalks thinly sliced (2 cups)
1 medium white onion, diced (2 cups)
4-5 fresh thyme sprigs
2 fresh oregano sprigs
1 bay leaf
1/2 Tbl kosher salt
1/2 tsp fresh ground black pepper
2 Tbl chopped garlic (2-4 cloves)
1/2 cup white wine (such as pinot grigio)
Two 15 1/2 oz cans cannellini or great northern beans drained and rinsed
4 cups packed escarole (1 small head), large leaves cut in half
Grated Parmesan, optional
Chopped fresh flat-leaf parsley, optional
Directions:
Pour 1 cup broth into a large soup pot over medium-high heat. When the broth is hot, add the carrots, celery, and onions. Stir to combine, then reduce the heat to medium. Cook for 5 minutes, then add the thyme, oregano, bay leaf, salt, and pepper. Cook for another 5 minutes, then add the garlic. Continue to sweat the vegetables until the liquid is nearly evaporated, stirring occasionally, about 25 minutes.
Increase the heat to high, then add the wine. Stir frequently, scraping the bottom of the pot, until the liquid is evaporated, 2-3 minutes. When it seems as if the vegetables are going to stick to the bottom of the pan because there's no liquid left, add the rest of the broth and reduce the heat to medium-low.
Remove the thyme, oregano, and bay leaf. Add the beans and escarole. Add salt and pepper to taste.
Simmer for 30 minutes. Serve with Parmesan and parsley or Freeze.
Spicy Vegetable Lentil Soup (makes 10 servings)
(Thank you Dr. Roizen and Dr. Oz's YOU on a Diet Book for this super quick and super HEALTHY soup)
Ingredients:
1 Tbl olive oil
1 medium onion, chopped
1 carrot chopped
1 red bell pepper, chopped
5 garlic cloves, sliced
2 quarts (8 cups) water
1 cup dried lentils
1 can (28oz) crushed tomatoes, undrained
2 bay leaves
2 Tbl balsamic vinegar
Salt and pepper to taste
Directions:
Heat oil in a large saucepan over medium-high heat. Add onion; cook 5 minutes, stirring occasionally. Stir in carrot, bell pepper, and garlic; cook 3 minutes. Stir in remaining ingredients except salt and pepper; bring to a boil over high heat. Reduce heat; simmer uncovered 18-20 minutes, or until lentils and vegetables are tender. Season to taste with salt and pepper if desired. Remove bay leaves. Serve or freeze.
Nutrition:
Calories: 94, Fat 1.6g, Carbs 8g, Fiber 2.8g
Miso Soup
(From Mayo Clinic Experts)
Ingredients: MAKES 6 SERVINGS
1 tablespoon olive oil 1 yellow onion, finely chopped 3 plum (Roma) tomatoes, peeled and seeded, then diced 1 tablespoon peeled and finely chopped fresh ginger 3 cloves garlic, minced 4 cups vegetable stock or broth 2 tablespoons white miso 1/4 pound firm tofu, drained and cut into 1/4-inch cubes 3 ounces fresh shiitake mushrooms, stemmed, brushed clean, and caps thinly sliced 1 cup watercress leaves 1 green (spring) onion, including tender green top, thinly sliced
Directions:
In a large saucepan, heat the olive oil over medium heat. Add the yellow onion and saute until soft and translucent, about 4 minutes. Add the tomatoes, ginger and garlic and saute until the tomatoes are softened, about 5 minutes. Add the stock and bring to a boil. Reduce the heat to a simmer.
Whisk in the miso until dissolved. Add the tofu, mushrooms and watercress and simmer until the tofu is heated through and the mushrooms and watercress are softened, about 1 minute.
Ladle into warmed individual bowls and garnish with the green onion.
Nutrition:
Calories: 98, Protein: 8g, Fat: 4g
