Cream of Broccoli Soup
2 teaspoons olive oil
1/2 cup chopped onion
1/2 cup chopped celery
2 cloves garlic, minced
1 carrot, peeled and chopped
2 cups steamed broccoli
3 cups reduced-sodium vegetable or chicken broth
1 (12-ounce) can ff evaporated milk
Salt and freshly ground black pepper
In a large stock pot, heat olive oil over medium heat. Add onion, celery, garlic, carrot, and broccoli. Pour broth over vegetables and increase the heat to high. Bring to a boil, reduce heat to medium and simmer 5 minutes. Using an immersion blender, puree until smooth or you can use a blender. Add milk and simmer 1 minute to heat through. Puree again. Season, to taste, with salt and pepper.
Tomato Spinach Slow Cooker Soup
Yield: 8 servings; 0 points per serving
10 oz spinach, baby, washed
2 medium carrot(s), chopped
2 medium stalk celery, chopped
1 large onion(s), chopped
1 clove garlic clove(s), minced
4 cup vegetable broth, low-sodium
28 oz canned diced tomatoes, no-salt added
2 leaf bay leaf
1 Tbsp dried basil
1 tsp dried oregano
1/2 tsp red pepper flakes, crushed
Place all ingredients in a slow cooker. Cover and cook on high for 5 hours. Remove bay leaves, stir and serve. Yields about 1 cup per serving.
Vegetable Barley Soup
2 quarts vegetable broth
1 onion, chopped
3-4 cloves of garlic, minced or pressed
2 large carrots, chopped
2 stalks celery, chopped
1 (14.5 ounce) can diced tomatoes with juice
1 cup uncooked barley
3 bay leaves
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried thyme
2 teaspoons chili powder
2 teaspoons paprika
2 tablespoons vegetarian Worcestershire sauce
1 cup frozen edamame
1 (15 ounce) can white beans, drained
salt and pepper to taste
Pour the vegetable broth into a large pot. Add the onion, garlic, carrots, celery, tomatoes, barley, bay leaves, spices and Worcestershire sauce. Bring to a boil, then cover and simmer over medium-low heat for 60 minutes. Add edamame and drained beans and return to a simmer. Simmer another 20-30 minutes or until barley and all veggies are soft. Season with salt and pepper. Remove bay leaves before serving.
Minestrone Soup
Yield: 6 servings
6 C chicken broth
1 medium white onion, chopped
3 cloves garlic, minced
1 leek, well-rinsed and sliced
2 T fresh parsley, minced
3 T tomato paste
3 ribs celery
2 large carrots, pared and sliced
2 C purple or green cabbage, shredded
2 medium zucchini, quartered chunks
1 can (28 ounces) diced tomatoes
¼ tsp each: thyme, oregano, basil, sage, rosemary, and marjoram
½ tsp ground black pepper
1 can (28 ounces) red kidney beans
1/3 C uncooked brown rice
Place all ingredients in a large soup pot except for beans and rice. Bring it to a boil, then simmer for an hour. Rinse beans and add to pot. Cook for at least 30 minutes (I leave it on for at least 4 hours). Add rice 1 hour before you want to eat.
Broccoli, Potato & Cheese Soup
1 32 oz carton of chicken broth
2 medium baking potatoes diced
1 onion diced
2 cloves of garlic
1 pkg frozen broccoli
S&P to taste
1 cup soy cheddar flavor cheese
Saute onion and garlic in a little olive oil until onion is clear. Add carton of broth and potato cubes. Bring to a boil and cook about 10 minutes, add bag of frozen broccoli, return to a boil. When potatoes are soft (about another 5 minutes) season with S&P and any other seasoning you like.
Remove half of soup to blender and puree until smooth. Return to pot, remove from heat and add cheese. Blending 1/2 the soup makes for a really creamy soup without adding any cream, milk or extra fat.
Creamy Broccoli Potato Soup
Yield: 16 (1 cup) servings
6 Cups Fat Free Veg Broth
1/2 teaspoon Pepper
2 Cloves Garlic, minced
2 Pounds Frozen Broccoli Cuts, thawed
3 Large Potatoes (approx. 26 oz.), chopped
1 Large Onion, chopped
1 3/4 Cups Skim Milk
1 Cup Fat Free Shredded Mozzarella Cheese
Mix broth, pepper, garlic, broccoli, potatoes and onion together in a large saucepot. Heat to a boil. Cover and cook over low heat for 20 minutes or until vegetables are tender. Remove from heat.
Using a stick blender or regular blender, blend mixture until smooth. Stir in milk and cheese. Heat through until cheese has mostly melted.
Core Pumpkin Soup
1 medium onion, chopped
2 carrots, chopped
1 stalk celery, chopped
2 (14 oz) cans ff chicken broth (or vegetable broth)
1 cup water
¼ tsp ground red pepper flakes (or use crushed)
dash nutmeg
salt to taste
1 (14 oz) can pumpkin
Put all ingredients, except the canned pumpkin in a pot and cook until veggies are fork tender. Reduce heat, stir in pumpkin and simmer for another 10 minutes. Can puree it with a hand blender, if desired.
Pumpkin Barley Soup
Yield: 4-6 servings
4 c chicken or vegetable broth
1.5 c canned pumpkin
1/2 c onion, chopped
1/3 c quick cooking barley
1 clove garlic, minced or pressed
1/2 to 1 tsp curry powder
1/2 tsp dried thyme
1.5-2 c skim or soy milk
In large saucepan, saute chopped onion in a bit of olive oil. Add broth through thyme. Bring to boil, reduce. Cover and let simmer for 10-15 minutes. Cool slightly. Stir in milk. Cover and stir over low hear til heated through. Do not boil.
Tomato Onion Soup
1 large onion, chopped or sliced
26 oz chicken stock
14.5 oz can diced tomatoes
1 large stalk celery, finely chopped
1 medium carrot, finely chopped
1 TBS olive oil
Salt and pepper to taste
Heat oil in a large pot. Add onion and allow to carmelize. (Do not skip this step; it lends a lot of flavor to the soup.) Once the onions are golden, add celery and carrot and cook and slightly softened. Add remaining ingredients and cook over medium heat for 30-45 minutes.
Vegetable Soup
Yield: 6 servings
14 oz canned diced tomatoes
2 tsp dried basil
2 cups water
20 oz Campbell's Beef broth
2 1/2 beef bouillon cubes
1 1/2 tsp Splenda sugar blend
3 medium potatoes
2 cups frozen white corn
1 cup cut up baby carrots
12 oz canned green beans
1 large tomato
Cut up potatoes and carrots into small bites. Place in large pot add all other ingredients except green beans and large tomato. Cook on medium heat till potatoes and carrots are almost tender, then add green beans. Cook about another 10 minutes. Cut up tomato into bite size pieces, add to pot and cook another 2 minutes.
Quick and Easy Roasted Red Pepper Soup
Yield: 6 (1-1/2 cups) servings
5 roasted red bell peppers from a jar, about 10 ounces
1/2 tablespoon olive oil
1/3 cup finely chopped carrots
1/3 cup finely chopped celery
1 large onion, chopped
salt to taste
freshly ground black pepper
1 small Russet potato
1 bay leaf
about 1 quart vegetable stock
fresh basil leaves
Drain the roasted red peppers.
Heat the olive oil in a saucepan over low heat. Add the carrots, celery and onions, season lightly with salt and pepper, and cook for 10 minutes.
Peel and slice the potato and add it to the pot. Add the bay leaf and stock and bring to a boil quickly over high heat.
Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.
Add the roasted red peppers and simmer 10 minutes more.
Remove the bay leaf and puree in a blender. Adjust the salt and pepper to taste.
Chop the basil at the last minute to prevent discoloration. Serve the soup in warm bowls and sprinkle with chopped basil.
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