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Fabulous Fall Soups! By Dana Jacobi, A.I.C.R.
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~Lewis Carroll Pull a chair up to our table and set your taste buds down for some sensational soup experiences. We plan to please your palate and restore your soul with some of our mouth-watering soup recipes.
RECIPES Simply
Delicious
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When the
weather turns brisk, there's nothing cozier than a big bowl of hot soup. Autumn is the
perfect time to warm the kitchen with stove-cooked soups made with the season's harvest of
squashes, pumpkin, cabbage and root vegetables. Hearty, homemade soups need little
monitoring while they slowly simmer, leaving the cook free for other activities. The
pay-off comes at serving time, when the taste of homemade beats out commercial soups every
time. One benefit of soups comes to light when they are used as starters to meals. They are filling as well as nutritious, so they help to cut down portion sizes, and calories, of most entrées. Want a marvelous-tasting soup that's simple yet elegant? While baking butternut squash or steaming it in the microwave, sauté a mixture of onions and celery. Place cooked squash and sautéed vegetables in a blender with low-fat milk and purée, in small batches if necessary. Season with lemon juice and a pinch each of allspice, cumin, salt and pepper. When you don't have time to cook from scratch, jump-start your soup by using canned soup for a base. To a can of condensed tomato soup and a can of chicken broth, add a package of frozen spinach, a pinch each of basil, oregano and thyme. Simmer until spinach is tender and add salt and pepper to taste. Top with grated low-fat cheese and serve. For a heartier version, toss in chopped cabbage, green pepper, zucchini, carrots, or potatoes along with the spinach. Get psyched for Halloween by stirring up some pumpkin soup. In a blender, combine a 15-ounce can of unsweetened pumpkin purée with one-third cup of peanut butter and two cups of chicken stock. Purée until smooth, transfer to a saucepan and simmer over medium heat about 15 minutes, until hot and creamy. Stir in one-fourth cup of green onions, reheat until bubbly, then serve. CABBAGE AND TOMATO
SOUP 1 Tbsp. canola oil Stir in tomatoes, stock, oatmeal, thyme, sugar and bay leaf. Season to taste with salt and pepper. Bring to boil, reduce heat to simmer and cook, uncovered, until oatmeal is cooked and cabbage is tender, about 20 minutes if using rolled oats (30 minutes for steel-cut oats). Serve immediately. Store unused soup in refrigerator. Chilled soup will absorb liquid, so add more broth, as needed, when reheating. Makes 6 Servings. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per serving: 141 calories, 4 g. fat (less than 1 g. saturated fat), 25 g. carbohydrate, 6 g. protein, 7 g. dietary fiber, 795 mg. sodium. Exchanges: 2 Veg; 1 Protein; 1 Fat.
SIMPLY
DELICIOUS SPLIT PEA SOUP 2 cups lean ham, cubed or 1 meaty ham bone Put everything in a large soup pot. Bring to a boil, reduce heat, cover and simmer for 2 hours, stirring occasionally. Remove the ham bone, if using one, and take the meat off. Cut meat in small pieces and put back in the soup to rewarm. The soup can either be thinned with water, or thickened by boiling away the liquid with the lid off. Makes 8 servings. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per Serving: 246 Cal; 3g Total Fat; 47g Carb; 21g Protein; 19mg Cholesterol; 593g Sodium. Exchanges: 2 Starch; 1-1/2 Veg; 1-1/2 Meat.
CHEESY CLAM CHOWDER Vegetable cooking spray Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté carrot, celery, and onion until tender, about 8 minutes. Sprinkle with flour and cornstarch and cook 1 to 2 minutes. Stir in clam liquor, clam juice, milk, and thyme and heat to boiling, stirring until thickened. Reduce heat and stir in clams, potatoes, and cheese; stir until cheese is melted and ingredients are heated through. Season to taste with salt and cayenne (red) pepper. Sprinkle servings with chives and bacon. Makes 8 Servings (1-1/2 cups each). Per Serving: 276 Cal; 7 g Total Fat (3 g Sat Fat); 22 g Carb; 74 mg Cholesterol; 396 mg Sodium; 31 g Protein. Exchanges: 1 Bread/Starch; 1 Veg; 3 Very Lean Meat; 1 Fat.
WISCONSIN
BEER-ONION SOUP 1 Tbsp margarine Melt margarine in a large saucepan. Sauté the onions over low heat until golden and very tender, about 15 minutes, stirring frequently. Sprinkle with flour and nutmeg; cook 1 minute. Stir in the broth and beer; bring to a boil. Reduce the heat and simmer, uncovered, 25 minutes, stirring occasionally. While the soup is simmering, make the croutons. Brush the bread lightly with oil and broil or toast until crisp. Ladle the soup into bowls; top each with 1 crouton. Sprinkle the cheese on top of the soup and croutons. Makes 7 Servings (1 cup each). Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per Serving: 124 Cal; Total Fat 5 g (Sat Fat 1 g); 14 g Carb; 4 mg Cholesterol; 466 mg Sodium; 7 g Protein; 1 g Fiber. Exchanges: 1 Starch; 1 Fat.
DEPRESSION
POTATO SOUP 3 cups (15 ounces) diced raw potatoes In a large saucepan, combine potatoes, onion, celery, noodles, and water. Cook over medium heat, stirring occasionally, until vegetables are tender, about 15 minutes. Drain, BUT reserve liquid. Return 1 cup of reserved liquid and drained vegetables back to pan. Stir in evaporated skim milk, parsley flakes and black pepper. Lower heat. Simmer 10 to 15 minutes, stirring occasionally. Makes 4 Servings (1-1/2 Cups Each). Per Serving: 145 Cal; 1 g Total Fat; 30 g Carb; 103 mg Sodium; 4 g Protein; 1 g Fiber. Diabetic Exchanges: 1 Starch; 1 Skim Milk; 1/2 Veg.
MUSHROOM
BARLEY SOUP 3/4 cup chopped onion Sauté the onion in the margarine in a skillet or medium pot, about 5 minutes. Add the mushrooms; cook 5 to 8 minutes longer, until the mushrooms are lightly browned. Sprinkle the vegetables with flour; cook 1 minute. Add the broth, evaporated milk, barley, salt if desired, and pepper. Cover and simmer until the barley is tender, about 12 minutes, stirring occasionally. Stir in the sherry and parsley just before serving. Makes 1 Quart (4 Servings). Per (1 Cup) Serving: 162 Cal; 4 g Total Fat (1 g Sat Fat); 24 g Carb; 2 mg Cholesterol; 157 mg Sodium; 9 g Protein; 2 g Fiber; 9 g Sugars. Exchanges: 1-1/2 Starch; 1 Fat.
NAVY BEAN
SOUP WITH HAM 8 ounces dried navy OR Great Northern beans,
washed and Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour; drain. Sauté ham, onion, carrot, celery and garlic in oil in large saucepan until vegetables are tender, 5 to 8 minutes. Stir in flour; cook over medium heat 1 minute. Add beans, broth, water, and herbs to the saucepan; heat to boiling. Reduce heat and simmer, covered, until beans are tender, 1-1/4 to 1-1/2 hours. Discard bay leaf; season to taste with salt and pepper. Makes 6 Servings (1-1/4 cups each). Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per Serving: 223 Cal; 4 g Total Fat (1 g Sat Fat); 30 g Carb; 22 mg Cholesterol; 639 mg Sodium; 20 g Protein. Exchanges: 2 Bread/Starch; 2 Very Lean Meat.
PASTA-VEGETABLE
SOUP 4 cups canned, no-salt-added chicken broth,
undiluted Combine first 3 ingredients in a Dutch oven. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until tomatoes are soft. Remove tomatoes from mixture. Let cool slightly; cut into thin strips. Return tomatoes to pan. Stir in pasta and next 3 ingredients. Bring to a boil; cover, reduce heat, and simmer 15 minutes or until pasta is tender. Remove from heat; stir in spinach. Yield: 9 Servings (1 cup each). Per Serving: 116 Cal; Trace Fat; 20 g Carb; 18 mg Cholesterol; 222 mg Sodium; 2 g Fiber. Exchanges: 1 Starch; 1 Veg. Ed. Note: For more Italian flavor, top each serving with 1 Tbsp freshly grated Parmesan cheese. Be sure to add 27 Cal and 1/2 Protein Exchange to each serving if you do!
HEARTY
LENTIL SOUP 1-1/2 cups dried lentils Wash lentils and pick over to remove any debris or stones; set aside. Heat a large pot over medium heat. When pot is hot, add oil. When oil is hot, add onion, carrots, marjoram and thyme. Cook, stirring occasionally, for about 5 minutes or until vegetables are tender. Stir in lentils, chopped tomatoes with juice, vegetable packets, water, lemon pepper and parsley. When soup comes to a boil, reduce heat to low, cover and simmer for 1 hour. Stir in wine and simmer for 5 minutes. Sprinkle each serving with 1 Tablespoon shredded cheddar cheese. 8 Servings. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per Serving: 160 Cal; 6gm Fat; 17gm Carb; 7mg Cholesterol; 632mg Sodium; 5gm Fiber; 6gm Protein. Exchanges: 1 Starch; 1-1/2 Veg; 1/2 Meat; 1 Fat.
TWO-POTATO
BISQUE 1 large sweet potato (yam), peeled & cut
into 1-inch cubes In a large pot, combine first 9 ingredients, including chicken broth. Bring to a boil. Reduce heat and simmer, covered, for 15 minutes or until potatoes are tender. Pour mixture into food processor, one batch at a time, and blend until smooth; return to pot. Add buttermilk, skim milk and lime juice. Cook over low heat until heated through; do not boil. Sprinkle cilantro on each serving, if desired. Makes 4 to 6 Servings. Per Serving (based on 6 servings): 156 Cal; Trace Fat; 32gm Carb; Trace Chol; 122mg Sodium; 6gm Protein; 2gm Fiber. Exchanges: 2 Starch; 1/2 Veg; 1/2 Milk.
VEGETABLE
BROTH 3 medium carrots, coarsely chopped** **To help retain nutrients, don't peel the vegetables before adding them to the pot; just scrub them thoroughly to remove dirt and sand. Most of the nutrients are found right under the skin and are lost if the vegetables are peeled. Combine 1 quart of water with all the ingredients in a large saucepan. Cover and heat to a boil, then reduce the heat and simmer 30 to 45 minutes. Strain, pressing on the solids. Discard the solids. Store the broth, covered and refrigerated, up to 3 days or freeze for up to 6 months. Makes 5 cups (10 Servings). Per Serving: 7 Cal; 0 g Fat; 2 g Carb; 0 mg Cholesterol; 7 mg Sodium; 9 g Fiber. Exchanges: Free Food.
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