Soups



Roasted Red Pepper Soup

Prep:10 min.
Cook:40 min.

This recipe serves:  6    
Preparation time: 10 minutes
Ingredients

5 Roasted Red Peppers (see recipe)

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


Nutrition Facts

Serving Size about 1 1/2 cups

Amount Per Serving

Calories 76

Total Fat 2 g

Saturated Fat 0 g

Protein 3 g

Total Carbohydrate 15 g

Dietary Fiber 3 g

Sodium 775 mg

Percent Calories from Fat 20%

Percent Calories from Protein 14%

Percent Calories from Carbohydrate 66%

Cooking Instructions

1. Make the Roasted Red Peppers.

2. 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.

3. 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.

4. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.

5. Add the roasted red peppers and simmer 10 minutes more.

6. Remove the bay leaf and puree in a blender. Adjust the salt and pepper to taste.

7. Chop the basil at the last minute to prevent discoloration. Serve the soup in warm bowls and sprinkle with chopped basil.

Roast the peppers in advance or substitute a quality jarred roasted pepper like Divina Roasted Sweet Peppers.


Place a piece of Basic Bruschetta in each soup bowl. Ladle the soup over the bruschetta.



Chickpea and Spinach Soup with Shrimp, Almonds and Garlic

Prep:15 min.
Cook: 40 min.

This recipe serves: 8    
Preparation time: 15minutes
Ingredients

1 1/4 cups garbanzo beans, rinsed and soaked over night in cold water and refrigerated (or 3 cups canned, drained and rinsed)

2 tablespoons olive oil

2 onions, coarsely

chopped, about 2 1/2 cups

1 clove garlic, finely minced

1 small Russet potato, peeled and sliced, about 2/3-1 cup

5 cups chicken stock or more if needed

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 tablespoon olive oil

6 cups spinach, cut into thin strips and well washed

1 cup roasted almonds

1 teaspoon finely minced garlic

18 medium shrimp, shelled, deveined and poached in wine (or more, if this is for dinner)


Nutrition Facts

Serving Size 1 bowl

Amount Per Serving

Calories 417

Total Fat 18 g

Saturated Fat 2 g

Protein 30 g

Total Carbohydrate 36 g

Dietary Fiber 7 g

Sodium 502 mg

Percent Calories from Fat 38%

Percent Calories from Protein 28%

Percent Calories from Carbohydrate 33%

Cooking Instructions

1. Drain the soaked garbanzos, rinse well and put into a medium saucepan. Cover with fresh cold water. Bring to a boil and reduce heat. Simmer, covered, for about an hour or until tender. Drain the cooked garbanzos and set aside.

2. Heat 1 Tbs. olive oil in a large saucepan over moderate heat. Add the chopped onions and cook for about 10-15 minutes or until translucent. Add the garlic and stir for a minute or two. Then add the sliced potato, half the garbanzos, and the chicken stock and bring up to a boil. Simmer and cook until the potato and beans are falling apart, about 20 minutes. Puree the soup in a blender. Season with salt and pepper. Just before serving, bring the soup up to a simmer. It will have thickened so thin it with more stock or water. In a very large saute pan, heat 2 tsp. of oil and wilt the spinach. Add the pureed soup. Stir in the remaining whole cooked garbanzos.

3. In a small saute pan, over a medium heat, warm 1 tsp. of oil. Saute the almonds with the teaspoon of finely minced garlic. Cook a few minutes and add these to the soup. Finally, add the cooked chopped prawns and warm through. Adjust seasoning. Serve at once.

To roast whole, slivered, chopped or sliced almonds: Spread in an ungreased baking pan. Place in a 350°F oven and bake 10 minutes or until golden brown and fragrant; stir once or twice to ensure even browning. Note that almonds will continue to roast slightly after removing from oven.



Vegetarian Black Bean Soup with Cilantro-Lime Cream

Prep:20 min.
Cook: 1 hour.

This recipe serves:  5    
Preparation time: 20 minutes
Ingredients

2 cups dried black turtle beans, soaked

1 teaspoon olive oil

1 cup diced onion

1/2 cup diced celery

1/2 cup diced green pepper

1 tablespoon minced jalapeño pepper

freshly ground black pepper

1 clove garlic, minced

1 bay leaf

2 tablespoons finely chopped cilantro stems

6 cups low-sodium

canned vegetable broth

salt to taste

1/4 cup chopped cilantro leaves

1 tablespoon fresh lime juice

4 tablespoons non-fat sour cream


Nutrition Facts

Serving Size about 1 cup

Amount Per Serving

Calories 203

Total Fat 2 g

Saturated Fat 1 g

Protein 13 g

Total Carbohydrate 34 g

Dietary Fiber 12 g

Sodium 250 mg

Percent Calories from Fat 10%

Percent Calories from Protein 25%

Percent Calories from Carbohydrate 66%

Cooking Instructions

1. Drain the beans and set aside.

2. Heat the oil in a 4-quart pot over low-medium heat for 2 to 3 minutes. Add the onion, celery, green pepper and jalapeño pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1

more minute.

3. Add the bay leaf, cilantro stems, beans and broth and bring to a boil quickly over high heat.

4. Lower the heat and simmer until the beans are completely tender, about 30 to 40 minutes.

5. Remove and discard the bay leaf, puree half of the soup in a blender and then add it to the rest of the soup. Season with salt and pepper and keep warm.

6. Blend the cilantro leaves, lime juice and sour cream together.

7. Serve the soup in warm bowls with a dollop of cilantro-lime cream.

NOTE: Do not add salt until the beans are fully cooked because salt will prevent them from becoming tender.



Rustic Italian Minestrone

Prep:15 min.
Cook: 20 min.

This recipe serves:  8    
Preparation time: 15 minutes
Ingredients

2 tablespoons olive oil

1 medium onion, chopped

1 large carrot, peeled and chopped

2 stalks celery, chopped

2 cloves garlic, minced

salt to taste

freshly ground black pepper

1 16-ounce can chopped tomatoes

5 cups low-sodium

vegetable or chicken broth

1 tablespoon chopped fresh basil, or 1/2 teaspoon dried

1 tablespoon chopped

fresh oregano, or 1/2 teaspoon dried

1 tablespoon chopped

fresh parsley, or 1/2 teaspoon dried

1/4 pound fresh green beans, stemmed and cut into 1-inch lengths

1 16-ounce can cannellini beans, rinsed and drained

2 medium zucchini, quartered and chopped

1 cup raw, small, shell pasta

1/2 cup freshly grated Parmesan cheese


Nutrition Facts

Serving Size 1 bowl

Amount Per Serving

Calories 198

Total Fat 6 g

Saturated Fat 2 g

Protein 10 g

Total Carbohydrate 27 g

Dietary Fiber 5 g

Sodium 181 mg

Percent Calories from Fat 27%

Percent Calories from Protein 19%

Percent Calories from Carbohydrate 54%

Cooking Instructions

1. In a large soup pot, heat the olive oil over medium heat. Add the onion, carrot and celery and cook for 5 minutes, or until the vegetables begin to soften. Add the garlic, season with salt and pepper and cook for 2 minutes more.

2. Add the tomatoes, vegetable or chicken broth and herbs, bring to a boil and turn down to a simmer.

3. Add the green and cannellini beans and simmer for 2 minutes.

4. Add the zucchini and pasta and simmer for 10 minutes, or until all of the vegetables are tender and the pasta is al dente. Season with salt and pepper.

5. Serve the soup in large bowls with a sprinkling of Parmesan cheese.



Tortilla and Lime Soup

Prep:10 min.
Cook: 15 min.

This recipe serves:  1    
Preparation time: 10 minutes
Ingredients

1 cup cooked, small or medium shrimp, peeled and deveined

2 cups rich chicken stock

1 tablespoon olive oil

1/3 cup diced onion

1 teaspoon minced garlic

1/2 teaspoon finely minced jalapeño chili pepper, or to taste

1/2 cup peeled, seeded and diced tomatoes

kernels from 1ear of corn (about 1 cup)

2 tablespoons minced green onions

1 tablespoon

chopped fresh cilantro

1 to 2 tablespoons fresh lime juice

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

For the optional garnishes:

corn or canola oil for frying tortillas

1 or 2 corn tortillas, cut into strips 1 1/2 inches long and 1/2 inch wide

1/2 avocado, peeled and diced

2 paper-thin lime slices, each quartered


Nutrition Facts

Serving Size 1 generous bowl

Amount Per Serving

Calories 488

Total Fat 19 g

Saturated Fat 3 g

Protein 38 g

Total Carbohydrate 48 g

Dietary Fiber 7 g

Sodium 2191 mg

Percent Calories from Fat 34%

Percent Calories from Protein 29%

Percent Calories from Carbohydrate 37%

Cooking Instructions

1. In a small saucepan, heat the olive oil over medium heat.

2. Add the onion and cook until translucent, about 8 minutes.

3. Add the garlic and chili pepper and cook, stirring, for 1 or 2 minutes.

4. Add the stock and bring to a boil.

5. Add the tomatoes, corn, green onion, cilantro, lime juice, cooked shrimp, salt and pepper. Simmer for 2 minutes to blend the flavors.

6. While the soup simmers, pour the oil to a depth of about 1 inch in a small, deep saute pan and heat over medium heat.

7. When the oil is hot, add the tortilla strips and fry briefly until golden and crisp. Drain on paper towels.

8. Place the diced avocado in a large bowl and pour the hot soup over it. Top with the little pieces of lime and the tortilla strips and enjoy.



Scallop Dill Chowder

Prep:20 min.
Cook: 30 min.

This recipe serves:  6    
Preparation time: 20 minutes
Ingredients

1 slice bacon, diced

1/2 cup diced onion

1/2 cup diced celery

1 sprig fresh thyme

1 bay leaf

1 1/2 cups clam juice or fish stock

6 small red potatoes

2 cups reduced fat (2%) milk

2 cups fresh bay scallops

1 teaspoon chopped, fresh dill


Nutrition Facts

Serving Size 1 cup

Amount Per Serving

Calories 197

Total Fat 3 g

Saturated Fat 1 g

Protein 15 g

Total Carbohydrate 33 g

Dietary Fiber 3 g

Sodium 316 mg

Percent Calories from Fat 12%

Percent Calories from Protein 28%

Percent Calories from Carbohydrate 61%

Cooking Instructions

1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, scallops and dill and heat thoroughly. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.



Shrimp and Corn Chowder

Prep:20 min.
Cook: 30 min.

This recipe serves:  6    
Preparation time: 20 minutes
Ingredients

2 large ears of corn, shucked

1 slice uncooked bacon, diced

1/2 cup chopped onion

1/2 cup chopped celery

1 sprig fresh thyme

1 bay leaf

1 1/2 cups clam juice or fish stock

6 small red potatoes

1 pound medium

shrimp, peeled and deveined

2 cups reduced fat (2%) milk

1 red pepper, diced

1 teaspoon chopped, fresh dill


Nutrition Facts

Serving Size 1 cup

Amount Per Serving

Calories 288

Total Fat 4 g

Saturated Fat 2 g

Protein 25 g

Total Carbohydrate 42 g

Dietary Fiber 5 g

Sodium 374 mg

Percent Calories from Fat 13%

Percent Calories from Protein 33%

Percent Calories from Carbohydrate 55%

Cooking Instructions

1. Preheat the grill or broiler.

2. Grill or broil the corn until it turns golden brown. Set aside to cool.

3. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

4. Meanwhile, slice the corn kernels from the cob.

5. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, shrimp and dill and cook until the shrimp are just cooked through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.



Crab Chowder

Prep:20 min.
Cook: 30 min.

This recipe serves:  6   
Preparation time: 20 minutes
Ingredients

1 slice uncooked bacon, diced

1/2 cup chopped onion

1/2 cup chopped celery

1 sprig fresh thyme

1 bay leaf

1 1/2 cups clam juice or fish stock

6 small red potatoes

1 pound crab meat

2 cups reduced fat (2%) milk

1 red pepper, diced

1 teaspoon chopped, fresh dill


Nutrition Facts

Serving Size 1 cup

Amount Per Serving

Calories 233

Total Fat 3 g

Saturated Fat 1 g

Protein 22 g

Total Carbohydrate 33 g

Dietary Fiber 4 g

Sodium 477 mg

Percent Calories from Fat 12%

Percent Calories from Protein 36%

Percent Calories from Carbohydrate 52%

Cooking Instructions

1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, crab and dill and cook until the crab is just heated through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.



Tomato Soup with Basil-Parmesan Cream

Prep:20 min.
Cook: 35 min.

This recipe serves: 6   
Preparation time: 20 minutes
Ingredients

1/2 tablespoon olive oil

1/2 cup finely chopped carrots

1/2 cup finely chopped celery

1 large onion, chopped

10 ripe plum tomatoes, halved

salt to taste

freshly ground black pepper

1 bay leaf

1/4 teaspoon dried oregano

3 cups low-sodium chicken broth or vegetable broth

1/4 cup chopped, fresh basil leaves

1/4 cup freshly grated Parmesan cheese

3 tablespoons non-fat sour cream


Nutrition Facts

Serving Size about 1 1/2 cups

Amount Per Serving

Calories 114

Total Fat 4 g

Saturated Fat 1 g

Protein 6 g

Total Carbohydrate 16 g

Dietary Fiber 4 g

Sodium 271 mg

Percent Calories from Fat 28%

Percent Calories from Protein 19%

Percent Calories from Carbohydrate 52%

Cooking Instructions

1. Heat the olive oil in a saucepan over low-medium heat. Add the carrot, celery, onion and tomatoes, season lightly with salt and pepper, and cook for 10 minutes.

2. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the vegetables are completely tender, about 20 minutes.

4. Blend the basil, Parmesan cheese and sour cream together and set aside.

5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.

6. Serve the soup in bowls with a dollop of basil-Parmesan cream.



Lamb Couscous Stew

Prep:15 min.
Cook: 1 hour 20 min.

This recipe serves:  4    
Preparation time: 15 minutes
Ingredients

1 tablespoon olive oil

1 cup chopped onions

1 1/2 pounds lean lamb stew meat, cubed

1/4 teaspoon cayenne pepper

salt to taste

2 teaspoons freshly ground black pepper

1 teaspoon ground ginger

1 teaspoon turmeric

1 cup beef broth

3 medium carrots, peeled and cut into 1/2" rounds

2 medium zucchini, sliced

For the couscous: water

2/3 cup couscous

2 teaspoons olive oil

1/3 cup cold water

pinch of salt

1/3 cup hot water


Nutrition Facts

Serving Size about 1 1/2 cups

Amount Per Serving

Calories 412

Total Fat 12 g

Saturated Fat 3 g

Protein 41 g

Total Carbohydrate 34 g

Dietary Fiber 5 g

Sodium 484 mg

Percent Calories from Fat 26%Percent Calories from Protein 41%

Percent Calories from Carbohydrate 33%

Cooking Instructions

1. Heat 1 tablespoon of olive oil over medium heat in a large stew pot.

2. Add the onions and cook, stirring occasionally, until they turn translucent, about 5 minutes.

3. Season the lamb well with salt and black pepper. Turn the heat to medium-high and sear the lamb cubes well on all sides.

4. Add the cayenne pepper, ginger and turmeric. Turn the heat to low, add the beef broth, cover the pot and cook for 45 minutes.

5. Remove the cover from the stew and add the carrots and zucchini. (Add a little water if the stew is too dry.) Cook for 20 minutes.

6. Meanwhile, make the couscous. Place a shallow metal colander inside a heavy-bottomed pot with a tight-fitting lid. If the colander's holes are big enough for the couscous to fall through, line it with a piece of dampened cheesecloth. Add an inch of water to the pot. Bring the liquid to a simmer.

7. In a medium-size bowl, combine the couscous with the remaining oil and stir well. Pour the couscous into the colander, cover and steam for 20 minutes.

8. Remove the colander from the pot, pour the couscous into the bowl and stir in the cold water, breaking up all lumps with a fork. Return the mixture to the colander, set it in the pot and steam an additional 20 minutes.

9. Transfer the couscous to the bowl once again, stir in the salt and hot water, breaking up the lumps with a fork.

10. Pour the couscous back into the colander, cover and steam until tender, about 20 minutes.

11. To serve, mound the couscous in the center of warmed plates and spoon the meat and vegetables around it.

Buy packaged instant couscous.



 
































































































































































































































































































 




















































































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