soup

  • Creamy Fava Bean Soup

    1 tablespoon olive oil
    1/2 shallot
    2 cups chicken broth
    2 cups fava beans
    2 tablespoons cream
    1 teaspoon thyme
    Salt and pepper to taste

    1. In a large pot, heat olive oil. Add  shallot, finely minced, and sauté until tender.
    2. Add chicken broth and fava beans; cover and simmer for 10 minutes.
    3. Using a blender, puree soup in batches until smooth, and return to pot.
    4. Stir in cream and chopped thyme. Salt and pepper to taste.

  • Salmon Dill Soup

    2 medium salmon fillets, skin removed
    2 cups water
    1 medium sweet potato, peeled and diced
    2 medium carrots, peeled and diced
    1/2 onion, diced
    3 cups vanilla rice milk
    1/2 cup finely chopped fresh dill, stems removed
    1 teaspoon salt
    6 tablespoons cornstarch

    1. Slice each salmon fillet very thinly into bite-sized pieces, and set aside.
    2. In a pot, bring water, sweet potato, carrots, and onion to a boil, then reduce to a medium-high heat, cover, and cook until vegetables are tender, about 10 minutes.
    3. Add rice milk and bring to a boil.
    4. Add salmon, dill, and salt, and reduce heat to medium until salmon is done, about 3 minutes.
    5. Mix cornstarch with just enough cold water to dissolve and add to soup. Bring soup to a boil while stirring, and allow mixture to thicken for 1 to 2 minutes.
    6. Remove from heat and serve warm.

    nutrition info per serving (4 to 6): 322.9 calories; 4.7 g fat; 1.5 g saturated fat; 30 mg cholesterol; 17 g protein; 52.5 g carbohydrates; 2.5 g fiber; 516.3 mg sodium

  • Butternut Squash Soup

    3 tablespoons olive oil
    2 cups chopped celery
    2 cups chopped leeks (white parts)
    4 garlic cloves, minced
    2 cups chopped parsley
    2 cups chopped carrots
    2 medium potatoes with skin, diced
    1 medium parsnip, diced
    4 cups butternut squash, peeled and diced
    6 small zucchini, sliced
    4 cups free-range chicken broth
    6 cups water
    Sea salt and pepper to taste

    1. Add olive oil to a soup pot over medium.
    2. Add the celery, leeks, and garlic, and sauté for about 5 to 7 minutes or until the leeks become translucent. Add the chopped parsley.
    3. Add carrots, potatoes, parsnip, and squash; cook for 5 to 7 minutes, stirring constantly.
    4. Add in the sliced zucchini and continue to cook for another 5 minutes.
    5. Add broth and water. Bring to a boil.
    6. Reduce heat, and simmer for 45 minutes.

    nutrition info per serving: 124 calories; 4 g fat; 1 g saturated fat; 0 mg cholesterol; 4 g protein; 21 g carbohydrates; 6.2 g fiber; 66 mg sodium

  • King of the Soups

    Chicken soup not only soothes your soul, it can lower your blood pressure, clear nasal clog, reduce inflammation—and even help you lose weight. (Is this a perfect food or what?) Research published in the Journal of Agricultural and Food Chemistry revealed that the collagen proteins in chicken produced a significant and prolonged decrease in blood pressure (at least in rats).

    By Laurie Pawlik-Kienlen
  • Quinoa Vegetable Soup

    3/4 cup quinoa
    1 tablespoon canola oil
    2 onions, finely diced
    3 carrots, peeled and finely diced
    3 stalks celery, finely diced
    2 zucchini, finely diced
    1/2 cup yellow corn kernels
    1 red bell pepper, finely diced
    1 tablespoon minced garlic
    2 teaspoons sea salt
    12 cups low-sodium vegetable stock
    1 28-ounce can whole, peeled tomatoes
    1 tablespoon ground cumin
    2 teaspoons ground coriander
    1/3 cup finely chopped fresh cilantro
    Freshly ground black pepper

    1. Rinse quinoa well, and drain. Heat large, heavy skillet over medium heat. Add quinoa, and stir constantly for 10 minutes, or until the moisture evaporates and the quinoa crackles and becomes golden. Transfer quinoa to a bowl, and set aside.
    2. Heat oil in large, heavy stockpot over medium-high heat. Add onions, carrots, and celery. Sauté for 12 minutes. Add zucchini, corn, red pepper, garlic, and salt. Sauté 3 minutes longer, or until vegetables begin to release their juices.
    3. Add stock, cover, and bring to a boil over high heat. Stir in the toasted quinoa, and simmer over medium-low heat, stirring occasionally for 10 minutes or until quinoa is almost tender.
    4. Squeeze the tomatoes into the soup, and add the juices from the can; then stir in the cumin and coriander. Simmer uncovered, stirring occasionally, for 10 minutes or until quinoa is tender.
    5. Stir in the cilantro, and season to taste with pepper and more salt, if desired.

    nutrition info per serving (10-12): 156 calories; 4 g fat; 1 g saturated fat; 0 mg cholesterol; 9 g protein; 23 g carbohydrates; 152 mg sodium

  • Pork and Squash "Noodle" Soup

    1/2 pound pork tenderloin, thinly sliced and browned
    2 garlic cloves, minced
    2 teaspoons dark sesame oil
    1 tablespoon gingerroot, minced
    1/4 cup low-sodium soy sauce
    1/4 cup rice vinegar
    1 teaspoon red pepper flakes
    4 cups chicken broth.
    2 cups spaghetti squash, cooked
    1/4 cups green onions, sliced

    1. In a sauce or stock pan, brown pork tenderloin and minced garlic cloves in dark sesame oil.

    2. Add minced gingerroot, low-sodium soy sauce, rice vinegar, red pepper flakes, and chicken broth. Stir in spaghetti squash and green onions. Bring to boil, reduce heat, and simmer until heated through.

  • Asian Chicken Noodle Soup

    2 teaspoons dark sesame oil
    2 teaspoons peeled, diced ginger
    2 cloves garlic, minced
    6 cups low-sodium chicken broth
    2 tablespoons soy sauce
    2 tablespoons rice vinegar
    1 teaspoon brown sugar
    1 cup shiitake mushrooms, quartered, stems removed
    2 skinless, boneless chicken breast halves, cooked and shredded
    6 ounces dried Chinese egg noodles
    5 ounces spinach leaves, washed and torn
    Salt and pepper to taste, optional

    1. In a large pot, heat oil. Add ginger and garlic, and stir-fry for 1 minute.
    2. Add broth, soy sauce, vinegar, sugar, mushrooms, and chicken. Bring to boil, then reduce heat, and simmer for 5 minutes.
    3. Add noodles, and cook 4 minutes, or until noodles are tender.
    4. Add spinach, and heat 2 minutes more.

    Nutrition info per serving (4 to 6): 308.9 calories; 5.2 g fat; 0.9 g saturated fat; 74.8 mg cholesterol; 25.6 g protein; 40.2 g carbohydrates; 2.8 g fiber; 1,443.6 mg sodium

  • Chilled Watermelon Soup

    3 cups watermelon, cubed and seeded
    1 cup strawberries
    1 tablespoon lime juice
    1/2 cup plain yogurt

    Blend until smooth. Cover and chill for at least one hour before serving.

  • Healthy Pantry: Avocados

    As if we needed another reason to love guacamole: A recent study found that compounds extracted from Hass avocados halted the growth of oral cancer cells by killing some and preventing precancerous cells from developing.

    By Lisa Turner