[capernan]

I am looking for a recipe for vegetable soup - just vegetable soup. Most of the recipes I find have beef or chicken in them. Any suggestions? I am looking for a low cal soup for a snack that won't sabbotage my other efforts.

Thanks,

capernan

[Tideypoo]

This is my "cambells veggie soup" clone
Some measurements are in metric because thats the scale we use here in
Sweden.

Mock Cambells Soup

1tsp butter or margarine (you CAN use a lower fat one but the amount of
fat in this soup is negligible either way)
1 large onion, finely chopped
1 largish potato, peeled and cut into 1/4" thick peices
(I slice the potato into thick "chips" and then cut those up
individually. It works out pretty well)
2 large-ish carrots, peeled and cut into small cube-ish peices.
3/4 cup chopped cabbage (I use red cabbage)
1/4 cup green lentils (optional, but are a good protien source and make
the soup thicker)
half a can of crushed tomatoes (3/4 cup or so)
2 pkgs reduced salt vegatable OXO flavoring
1pkg reduced salt chicken OXO flavoring
1/4 tsp Hy's seasoning salt (or simular product. generally they are a
reddish colour and have salt, pepper, chili powder, garlic salt etc in
them)
pepper to taste
1/4 tsp dried basil
Handfull frozen peas
Handful frozen corn
1 cup green beans, in 1 inch lengths

1. Chop onion into small peices and add to the pot (with the tsp butter
in on medium heat). Put the lid on and leave it for a few minutes to
"sweat" the onions off. Add a tbsp of water also, just to make sure they
dont burn. When the onions are nearly cooked all the way (slightly clear
in colour. If they start sticking to the pot then add more water, you
dont want any colour on them at all) add the chopped carrots, cabbage,
potato, lentils and cabbage. Add the vegatable OXO and 1-2 cups water
(should cover the veggies), stir and replace lid to simmer until they
are nearly cooked all the way through (around 15 minutes)

2. add tomatoes, and the rest of the ingredients. Add enough water to
make a decent amount of broth (I prefer about half veggies, half broth)Season
to taste. Cook for around 20 minutes on medium heat so that the flavors
have a chance to go together. Serve with a slice of full-grain bread.

I swear by this soup. Its really low fat and low carb so I eat it both
for meals and snacks. You can eliminate the lentils and add other
legumes if you like, and beans are a good choice too.

Hope someone else enjoys this as much as I do!

[capernan]

Thanks Tideypoo. This recipe sounds yummy, i can't wait to try it.

capernan

[mimi]

* Exported from MasterCook *

Favorite Vegetable Soup

Recipe By : Sue - 0 Points
Serving Size : 1 Preparation Time :0:20
Categories : Soups

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup diced onion
2 packages instant chicken broth & seasoning mix
2 cloves garlic -- minced
1 1/2 cups zucchini -- thinly sliced
1 14 oz. can chopped tomatoes
1/2 cup sliced carrots
1 teaspoon chopped parsley
1/4 teaspoon basil leaves
1/8 teaspoon pepper, or less
2 cups water (add last)

In 1 1/2 quart sauce pan, combine onion, dry broth mix and garlic; cook, stirring until onion is translucent. Add remaining ingredients and stir. Bring to boil, reduce heat to medium, cover and cook until vegetables are soft, about 20 minutes.

Using slotted spoon, remove about 1/2 cup vegetables from sauce pan and set aside. In blender container, in 2 batches, puree remaining soup; return pureed mix to sauce pan, add reserved vegetables and heat. OR - Puree all in 2 batches and serve.

All veggies=0 Points, 1 Cup=1Veg.

Weight Watchers Meeting recipe

MC Formatted by Sue B 10/97 and submitted to the WW forum.
- - - - - - - - - - - - - - - - - -


* Exported from MasterCook *

Garden Vegetable Soup - 0 Points

Recipe By : Week One Booklet
Serving Size : 4 Preparation Time :0:00
Categories : Soups

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2/3 cup sliced carrot
1/2 cup diced onion
2 cloves garlic -- minced
3 cups broth(beef, chicken, or veggie)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 tablespoon tomato paste
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/2 cup diced zucchini

1. In large saucepan, sprayed with nonstick cooking spray, saute carrot, onion, and garlic over low heat until softened, about 5 minutes.
2. Add broth, cabbage, beans, tomato paste, basil,oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender.
3. Stir in zucchini and heat 3-4 minutes. Serve hot. 4 servings: each serving about 1 cup each and 0 Points.

MC Formatted by Sue B 12/97 and submitted to the WW forum.
-------------------------------------
Basic soup

Serving: Yields: 25 cups
INGREDIENTS:

5 medium carrots, cut into 1-inch slices
3 medium celery stalks, sliced
3 large onions, chopped, or 3 medium leeks, each cut into 1-inch slices
1 large garlic clove, minced
1 can (28 oz.) tomatoes in juice
1/2 medium cauliflower, cut into bite-size pieces
12 ounces green beans, each cut into thirds
3 medium zucchini (6 oz. each), cut into 1-inch slices
2 packages (5 oz. each) baby spinach leaves
1/2 cup chopped fresh parsley
2 chicken-flavor bouillon cubes or envelopes
1 teaspoon salt
1/2 teaspoon freshly ground pepper


DIRECTIONS:

1. Coat 8-quart saucepot with nonstick cooking spray. Over medium-high heat, add carrots, celery, onions, and garlic. Cook, stirring occasionally, 5 minutes.
2. Stir in tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cauliflower, remaining ingredients, and 12 cups water. Heat to boiling over high heat, stirring occasionally.
3. Reduce heat to low; cover and simmer, stirring occasionally, 15 minutes or until vegetables become tender. Add more salt and pepper if desired.
NOTE: To wash leeks, cut off roots and leaf ends. Discard any tough outer leaves. Cut each leek lengthwise in half, then crosswise into 1-inch slices. Place leeks in large bowl of cold water; with hands, swish leeks around to remove any sand. Transfer leeks to colander. Repeat process, changing water several times, until all sand is removed. Drain well.
To retain freshness and nutrients: Keep a 2-day supply of Basic Soup in the refrigerator. Pack remaining soup in 3-cup portions in airtight containers, leaving some head space to allow for expansion. (If you expect to heat soup in microwave, use a microwave-safe container.) Freeze.
To reheat frozen soup: Microwave: Loosen lid on container. Heat on High (100 percent power) 8 to 12 minutes until bubbling, stirring twice. Top-of-stove: Place container under running cold water to loosen frozen soup from sides. Heat frozen soup in covered saucepan over very low heat about 3 minutes until soup begins to thaw. Increase heat to medium; heat about 15 minutes longer until heated through, stirring occasionally.
NUTRITIONAL INFORMATION:

Calories: 40
------------------------

Mimi

[capernan]

Mimi:

Thanks for the great veggie soup recipes. I plan to try all of them.

capernan

[Janand4]

I begin my homemade veggie soup with 99% fat free chicken broth. Add bag of season blend (this contains onion, celery, parsley, red/green pepper), a can of diced tomatoes, then I add seasonings I like, and all the veggies I love. I switch from time to time on the veggies. Add a can of tomatoe paste and it gives the broth a thicker consistency.