I like to make homemade soups but when I do I usually put lots of potato in to thicken it and then lots of other vegetables, the good thing is I find these very filling but thats probably because of all the potatoes. Does anyone have or know where I can find some soup recipes? Around 400 calories per serving?
Less than 400 cals per serving but I had to post this one; it's so good.
Fresh Asparagus Soup
INGREDIENTS
1 pound fresh asparagus
3/4 cup chopped onion
1/2 cup vegetable broth
1 tablespoon butter
2 tablespoons flour
1 teaspoon salt
1 pinch ground black pepper
1 1/4 cups vegetable broth
1 cup evaporated skim milk; may substitute soy milk
1/2 cup yogurt
1 teaspoon lemon juice
1/4 cup grated Parmesan cheese
DIRECTIONS
Place asparagus and onion in a saucepan with 1/2 cup vegetable broth. Bring the broth to a boil, reduce heat and let simmer until the vegetables are tender.
Reserve a few asparagus tips for garnish. Place remaining vegetable mixture in an electric blender or food processor and puree until smooth.
Melt butter in the pan that was used for simmering the asparagus and onions. Stir while sprinkling flour, salt, and pepper into the butter. Do not let the flour brown. Allow the mixture to cook only 2 minutes. Stir in remaining 1 1/4 cups vegetable broth and increase the heat. Continue stirring until the mixture comes to a boil.
Stir the vegetable puree and milk into the saucepan. Whisk yogurt into the mixture, followed by lemon juice. Stir until heated through, then ladle into bowls. Garnish with reserved asparagus tips. Sprinkle with Parmesan cheese if desired.
NUTRITION INFORMATION
Servings Per Recipe: 4
Amount Per Serving
Calories: 158
Total Fat: 7g
Cholesterol: 15mg
Sodium: 969mg
Total Carbs: 15.9g
Dietary Fiber: 3.6g
Protein: 9.8g
I got this easy, good lentil soup recipe from ediets.com. I usually add some kind of vegetable to it (carrots, chopped kale, etc.).
Serves 6 servings
Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes
Calories: 154.88
Calories from Fat: N/A
Total Fat: 2.98 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 20.81 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 11.19 g
Vitamin A: N/A
Vitamin C: N/A
Ingredients
1 tablespoon olive oil
1 onion, chopped
4 cups beef broth
1 cup dry lentils, rinsed
0.25 cup tomato sauce
1 teaspoon Italian seasoning
salt and pepper to taste
Directions
1. In a large saucepan over medium heat, combine the oil and onions and saute for 5 minutes, or until onions are tender. Add the broth and bring mixture to a boil.
2. Add the lentils, sauce and seasoning. Reduce heat to low, cover and simmer for 45 minutes, or until lentils are tender. Salt and pepper to taste.
I love this one - definitely filling and relatively low calorie.
Spinach Chickpea Leek Soup
This is SO good and so fast and easy to make - makes plenty for several days. Great to make on a Sunday and eat all week.
1 tbs olive oil
2 leeks, sliced thinly (circles)
1 zuchini, chopped
minced garlic (I use tons)
2 14 oz cans tomatoes
small can tomato paste
1 bay leaf
3 3/4 cup veg broth
1 14 oz can chickpeas (gabanzo beans) drained
block of frozen spinach (thawed, drained)
1 tbs oregano
1/2 tsp white pepper
1/4 tsp red pepper flakes
fresh parm cheese for topping
Heat the oil in a large sauce pan, add leeks and zucchini and cook briskly for 5 minutes.
Add the garlic, tomatoes, tomato paste, bay leaf, vegetable broth, chickpeas and spices. Bring to a boil and simmer 5 minutes.
Shred the spinach finely, add to the soup and boil for 2 minutes. Season to taste. (the longer it cooks on the stove, the better it is). Remove the bay leaf, sprinkle with parmesan cheese (if desired).
I ususally use plain old tomato puree (either readymade or make it myself) and then add water/broth to it. Then I just experiment with various ingredients like chopped parsley, cilantro, lime juice, carrots, onion, oregano, basil, cayenne pepper, garlic, ginger, spinach, tofu, celery, asparagus, colored peppers etc etc... I dont like it thickened but you could use a tsp of corn flour to thicken it!
I also like yogurt blended with tomato puree, heating it and then adding some salt and pepper and oregano.
2 cups red lentils
2 large onions, chopped
4 -6 portabello mushroom caps, cleaned out and diced
2 6 oz. cans tomato paste
12 cups chicken or vegetable boullion
Olive oil
In a large soup pot saute onions in oil till just browned, add the mushrooms and cook a little more, maybe 5 mins. Add the rest of the ingredients. Bring to a boil, then turn down the heat and simmer for about 25 mins.
That's it. So simple and so yummy. It reheats beautifully.
I love all these ingredients, Spinach Chickpea Leek Soup, I just printed it and will try it this weekend... In the winter I make soups all the time, just plain veggie soup though with lots of cabbage, I love cabbage ...
I love this one - definitely filling and relatively low calorie.
Spinach Chickpea Leek Soup
This is SO good and so fast and easy to make - makes plenty for several days. Great to make on a Sunday and eat all week.
1 tbs olive oil
2 leeks, sliced thinly (circles)
1 zuchini, chopped
minced garlic (I use tons)
2 14 oz cans tomatoes
small can tomato paste
1 bay leaf
3 3/4 cup veg broth
1 14 oz can chickpeas (gabanzo beans) drained
block of frozen spinach (thawed, drained)
1 tbs oregano
1/2 tsp white pepper
1/4 tsp red pepper flakes
fresh parm cheese for topping
Heat the oil in a large sauce pan, add leeks and zucchini and cook briskly for 5 minutes.
Add the garlic, tomatoes, tomato paste, bay leaf, vegetable broth, chickpeas and spices. Bring to a boil and simmer 5 minutes.
Shred the spinach finely, add to the soup and boil for 2 minutes. Season to taste. (the longer it cooks on the stove, the better it is). Remove the bay leaf, sprinkle with parmesan cheese (if desired).
That was an EXCELLENT soup, I made it tonight ... To slice the leeks really thin I used my mandalinn... it looks like noodles
I made this fantastic soup and it's only about 50 calories per cup! It keeps well and is wonderful!!!!
Butternut Squash & Carrot Soup
1T olive oil or pam spray
1 med onion chopped
3 med carrots chopped
2 to 3lbs butternut squash chopped
2 pints veggie broth
1T minced ginger (jar can be found in Asian section of store)
1t parsley
pinch of nutmeg
salt & pepper
In large stock pot bring saute onion, carrots and squash in oil for 3-5 min. I just kept in on low heat and allowed onion and carrot to sweat for a while in the pot since it takes a little while to peel squash (with potato peeler), cut long ways, scoop out seeds then chop up. Add the ginger and broth. Bring to boil and allow it to low boil for 35-40min. Once everthing is extremely tender, cut off heat and add parsley, nutmeg, salt, pepper. Use either a hand held blender (I call it a boat moter) or if you don't have one of those then allow it to cool then add it in batches to blender to puree. Once everything is pureed, I added a little bit of almond milk to make it a little richer, but you could also add a little splash of milk or maybe even plain yogurt, or you could just enjoy!!!!!!
That was an EXCELLENT soup, I made it tonight ... To slice the leeks really thin I used my mandalinn... it looks like noodles
Hey Ilene, glad you liked it - it's definitely one of my favorites. Never thought about mandalinning the leeks, I normally just do really thin circles. I'm going to try it!
Soups
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... To slice the leeks really thin I used my mandalinn... it looks like noodles
