Soup

Basic Veggie Soup
Double Potato Soup
FlyLady’s “Spilt” Pea Soup
Garlic Vegetable Soup
Goulash Soup
Leanne Ely’s Pistou Vegetable Soup
Manhattan Low Carb Clam Chowder
Quick Tri Bean Soup

Basic Veggie Soup

Serves 12

2 cans diced tomatoes — undrained
1 large onion — chopped
4 cloves garlic — pressed
2 tablespoons olive oil — divided
2 large carrots — chopped 2 small celery stalks — chopped
1 medium turnip — chopped
2 cups green beans — cut in 1″ pieces
6 cups chicken broth (or vegetable broth)
1/4 head cabbage — chopped
1/2 teaspoon thyme
salt and pepper to taste
2 small russet potatoes — peeled and chopped

In a large soup pot, heat the one tablespoon of the olive oil over medium high heat. Add the onion and cook till nearly translucent, now add the garlic. Don’t let the garlic brown and saute another couple of minutes.

Add the rest of the chopped veggies, sauteing for just a minute or two; the extra tablespoon of olive oil is if you need it for the rest of the veggies. Remember–you’re not cooking them– just sauteing them for the wonderful flavor this quick step will infuse in your soup. Add the thyme and salt and pepper while sauteing.

Now put the veggies in the crockpot, add the tomatoes and broth. Cook on low 7-9 hours (depending on your crockpot) or high 4-6 hours. Just before serving, gently mash some of the potato chunks against the side of the crockpot to thicken the soup, give it a stir and serve.

Per serving: 88 Calories (kcal); 4g Total Fat; (35% calories from fat); 5g Protein; 2g Dietary Fiber; 9g Carbohydrate; 0mg Cholesterol; 658mg Sodium Food Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Serving Suggestions: Grilled cheese sandwiches on whole grain bread and a spinach salad.

Quick Fixes for Variations on the Basic Veggie Soup

Now remember, don’t do these to the whole pot of soup! Just the little bit you pull out to fix yourself for lunch, etc. so that you can do all the Quick Fixes.

Quick Fix #1: Tex Mex Veggie Soup. Add some (eyeball it–how much do you want?) canned black beans (drained and rinsed), a little bit of cumin and chopped cilantro. Top with some tortilla chips and cheese, or serve with a quesadilla.

Quick Fix #2: Tuscan Veggie Soup. Add some (eyeball it again) canned cannellini (white kidney beans) or white beans (drained and rinse), a little bit of Italian seasoning and some chopped kale. Cook till heated through and the kale is tender.

Quick Fix #3: Minestrone Veggie Soup. Add some cooked pasta, a little dried basil and top with a fresh grating of Parmesan cheese.

Quick Fix #4: Autumn Veggie Soup. Add some diced acorn squash or butternut squash, a handful of cooked brown rice, a sprinkling of nutmeg and some chopped parsley.

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Double Potato Soup

 


Dear Friends,

Sweet Home Alabama! We’ve done pizza in Chicago, now we’re meandering our way in Alabama and heading for Talladega Speedway! Did you know Alabama is famous for their sweet potatoes?

Here is one very favorite recipe from the original Saving Dinner book, using delicious sweet potatoes…enjoy!

 

Double Potato Soup
Serves 6

2 sweet potatoes — peeled and cubed
2 russet potatoes — peeled and cubed
2 onions — chopped
3 cloves garlic — pressed
1 teaspoon thyme
1/8 teaspoon cayenne pepper
2 cans chicken broth or vegetable broth
2 cups half and half (half milk, half cream)
salt and pepper — to taste
1 tablespoon olive oil

In a soup pot, heat olive oil over medium high heat. Add onion and cook till translucent. Add sweet potatoes, potatoes and garlic and cook another two minutes. Add the chicken broth, thyme and cayenne pepper and bring to a boil. Reduce heat and simmer covered until the potatoes are tender; about 10 to 15 minutes.

Use a potato masher and squish the lumps in the soup as best you can. This soup is better not processed in a blender as it is heartier this way, however, if you prefer it smoother, go ahead and blend away. Just remember to process it in batches or it’ll get all over the ceiling.

Heat soup to a simmer, salt and pepper to taste and add half and half and warm till hot, but don’t boil or it will break.

Per Serving: 220 Calories; 12g Fat (49.2% calories from fat); 6g Protein; 23g Carbohydrate; 2g Dietary Fiber; 30mg Cholesterol; 296mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 2 1/2 Fat.

Serving suggestion: Spinach salad and some whole grain rolls.

Love,
Leanne

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FlyLady’s “Spilt” Pea Soup

This soup has a FlyLady personal “She Shouldn’t” associated with it. Last winter, FlyLady made this soup and turned it into “Spilt” Pea Soup by accidentally spilling it all over her laptop keyboard. There is a happy ending to this story. After some major cleaning and chipping away of the dried soup, FlyLady’s laptop was returned to normal operation and she renamed her “Split” Pea Soup to “Spilt” Pea Soup and has shared the recipe with us (just remember not to serve it on a laptop keyboard LOL). This is the email FlyLady sent out when it happened:

Dear Friends,

I have really done it now. My laptop has been murdered by me! You will never guess how. I spilled homemade split pea soup on my keyboard. SHEs should never eat around your computer. Robert and Michael have it completely taken it apart and are trying to clean it out and figure out what I killed.

Did you know that dried split pea soup turns to concrete in the keys?

Well if it wasn’t so funny I would be crying! So be very careful with food around your computer! In fact say no eating at the keyboard. Especially a cup of split pea soup!

~FlyLady

FlyLady’s Spilt Pea Soup

Ingredients:

10 cups water
1 pound dried split peas (about 2-1/4 cups)
1 to 2 pounds smoked ham cut into pieces or a ham bone
1 medium onion
1 tsp salt
1/4 tsp pepper
2 or 3 carrots chopped
2 or 3 stalks celery chopped

I like to make this after the holidays when I have leftover ham and vegetables from the salad tray. It is a hardy soup that makes your home smell wonderful and it freezes well. I cook mine in the crock pot. Before I put it in the crock pot I first heat water and peas to boiling. Boil for 2 minutes, then I remove them from heat and put in the crock pot. I let them sit for an hour then I plug in my crock pot. While the peas are soaking for the hour I cut of everything else to go in the pot: Ham, onion, carrots and celery.

After everything is tossed in the crock pot; I let it cook on low for 8 hours or on high for 4 hours. This is the ultimate comfort food when it is served with a grilled cheese sandwich.

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Garlic Vegetable Soup

Serves 6
2 tablespoons olive oil
1 small chopped onion
2 medium carrots, chopped
2 medium stalks celery, chopped
1/4 medium head cabbage, chopped
6 cups low sodium chicken broth
2 (14.5-oz.) cans diced tomatoes
3 cups water
3 cloves garlic, pressed
Salt and pepper to taste

Heat the oil in a large saucepan with a tight-fitting lid over medium heat; saute onions, carrots, celery and cabbage for about 5 minutes, stirring well. Raise heat to high and add broth, tomatoes and water. Bring to a boil, reduce heat to low, cover and simmer gently for 1 hour. Remove from heat and add garlic and salt and pepper to taste.

Nutrition per serving: 110 Calories; 6g Fat; 6g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 793mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat. Points: 2

Serving suggestions: Serve with a big spinach salad and grilled cheese sandwiches for a hearty and healthy meal.

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Goulash Soup

This is a recipe that I got from my husband’s grandmother. She is from Hungary and this is a real family favorite. We have this every Halloween. We come in from Trick or Treating and warm up with a hot bowl of our favorite soup. If you were a fan of the Chicken Paprika recipe that I gave out earlier in the year, you will love this.

3 tablespoons of olive oil
1 pound Chuck beef cut into bite sized cubes
1 large onion – chopped
4 stalks celery chopped
4 large carrots chopped
4 large potatoes chopped
4 parsnips – chopped (these can be omitted if you can’t find them)
1 large green bell pepper chopped
1 large can diced tomatoes with juice
4 Tablespoons Paprika
1 teaspoon salt
1 teaspoon black pepper
1/2 teaspoon garlic powder
4 beef bouillon cubes
water to cover
1/2 cup of sour cream (can use light)

In large stew pot heat olive oil and add onions, cook onions until slightly browned. Add paprika to make a really red base, if you think you need more then add more (for Hungarians there is never enough paprika in this soup). Add meat and brown on all sides. Add salt, pepper and bouillon cubes and add enough water to cover the top of the meat. Let cook for one hour on low to medium heat. Add all vegetables except potatoes, cook for another 30 minutes and add potatoes, then cook for another 30 minutes. I make spaetzle dumplings to put in to the broth to cook but you could also use half a bag of egg noodles. Once noodles are cooked, stir in sour cream. You can add more or less to your taste preferences. I serve this with a beautiful green salad and crusty Italian bread! Yum!

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Leanne Ely’s Pistou Vegetable Soup

(From Healthy Foods)
Serves 6-2 bowls each

1 pound dried white beans — cooked (you can use any white beans you have on hand)
1 tablespoon olive oil
2 onions — chopped
4 cloves garlic
3 carrot — chopped
1 celery rib — chopped
4 potato — diced
28 ounces tomato, whole — diced
1/4 head cabbage — shredded
8 leaves kale — shredded
6 cups chicken broth — canned or homemade
1 teaspoon thyme
salt and pepper to taste

Puree half the beans in your food processor and set aside.

In a large pot, heat olive oil and saute onion and garlic for about two minutes or till translucent. Add carrot, celery and potato and saute another 2 minutes.

Add tomatoes and their liquid, beans, bean puree, and seasoning. Let simmer 5 minutes. Add chicken broth to the mixture (sooner if it seems to be drying out).

Add cabbage and kale, correct the seasoning and serve. Serve with a warm baguette or French bread and salad, if you like.

Per serving: 114 Calories (kcal); 2g Total Fat; (18% calories from fat); 6g Protein; 19g Carbohydrate; 0mg Cholesterol; 419mg Sodium Food Exchanges: 1/2 Grain (Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Hint: This recipe is from my book, Healthy Foods: An Irreverent Guide to Understanding Nutrition. This soup is traditionally served with pesto on top after it’s made, although I don’t do that in the winter. You can buy little jars of pesto in the gourmet section of your market, or if you’re lucky enough to have a Trader Joe’s nearby, you can get it there. If you can’t find pesto, don’t worry about it or add a couple of shakes of dried basil into your soup for a taste of summer and enjoy!

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Manhattan Low Carb Clam Chowder

Serves 4

4 slices turkey bacon, chopped
1 small onion — finely chopped
16 ounces canned clams — and juice
1 cup turnips — finely chopped
1/3 cup celery — chopped
1 cup chicken broth
2 teaspoons fresh parsley — chopped
1/4 teaspoon dried thyme leaves
salt and pepper — to taste
1 16-oz. can whole tomatoes — undrained

Cook bacon and onion in saucepan, stirring occasionally, until bacon is crisp and onion is tender.

Stir clams and their juice, turnips, celery and chicken broth into bacon and onion. Heat to boiling then reduce heat. Cover and simmer about 10 minutes or until turnips are tender.

Stir in remaining ingredients. Break up tomatoes with your spoon. Heat to boiling, stirring occasionally, then serve.

Per serving: 112 Calories; 1g Total Fat; (10% calories from fat); 14g Protein; 2g Dietary Fiber; 11g Carbohydrate; 31mg Cholesterol; 576mg Sodium Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

LC Serving suggestions: Serve with a big spinach salad.

Serving suggestions: Add whole grain rolls.

Enjoy!
Leanne

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Quick Tri Bean Soup

Dear Friends,

From Alabama to Washington, DC, we have the pleasure of trying a little soup, just like our senators enjoy – only a little different. They like Senate Bean Soup, we’re having Tri-Bean Soup from Saving Dinner. Easier and just as good…enjoy!

Quick Tri Bean Soup
Serves 6

1 tablespoon olive oil
1 onion — chopped
2 cloves garlic — pressed
1 can white beans — drained
1 can kidney beans — drained
1 can black beans — drained
1 can chicken broth or vegetable broth (use an extra can if you like it thinner)
1 teaspoon basil
1 can diced tomatoes

6 tablespoons Romano cheese

In a saucepan, over medium high heat, cook the onion and garlic in olive oil until translucent.

Add the rest of the ingredients and stir well. Salt and pepper to taste and heat till nice and hot.

Top each bowlful with a tablespoon of Romano cheese and serve.

Per Serving: 179 Calories; 5g Fat (23.4% calories from fat); 11g Protein; 24g Carbohydrate; 6g Dietary Fiber; 7mg Cholesterol; 220mg Sodium. Exchanges: 1 1/2 Grain (Starch); 1 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Serving suggestions: Serve with a big salad and some whole grain rolls.

*note: cans are approximately 14 to 15 ounces.

Love,
Leanne

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