Soups
Easy Lentil Soup
28/03/09 17:25
Yield: 8 servings
Here's what you need...
* 1 tablespoon olive oil
* 1 cup finely chopped onion
* 1/2 cup finely chopped carrot
* 1/2 cup finely chopped celery
* 2 teaspoons salt
* 1 pound lentils, picked and rinsed
* 1 cup peeled and chopped tomatoes
* 2 quarts chicken broth, fat free, reduced sodium
* 1/2 teaspoon ground coriander
* 1/2 teaspoon ground toasted cumin
* Optional, spoonful of fat free cottage cheese
* Optional, dried parsley
1. Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.
2. Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.
3. Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.
Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.
Kristy Lee Wilson
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Creamy Lemon Broccoli Soup
29/10/08 09:47
What you need:
* 1/2 tablespoon olive oil
* 1/2 cup celery, chopped fine
* 1 large onion, chopped
* 1 small potato, peeled and diced
* 1/8 teaspoon pepper
* 1 bay leaf
* 1/4 teaspoon dried oregano
* 4 cups low sodium chicken broth
* 5 cups broccoli florets
* 1 teaspoon lemon juice
* 3 tablespoons non-fat sour cream
Instructions:
* Place the olive oil in a Dutch oven pan over medium heat. Place the celery and onion into the heated oil. Cook 8 minutes stirring occasionally.
* Place the potatoes into the pan. Sprinkle the pepper and oregano and stir slightly. Add the bay leaf. Pour in the broth. Turn the heat to high and bring soup to a rapid boil.
* Once boiling reduce the heat to medium low. Cook soup for 20 minutes.
* All the vegetables should be very tender. Place the broccoli florets into the soup. Continue cooking for 10 minutes or until the broccoli just begins to tender.
* Remove the soup from the heat. Remove the bay leaf and discard.
* Place the soup in the blender. Puree until very smooth. Pour the soup into serving bowls.
* Place the lemon juice and sour cream in a small bowl. Blend the two ingredients together well. Add one or two spoons of the lemon mixture to the top of the soup before serving.
Note: This recipe is full of vegetables and extremely low in fat.
Nutritional Information (Approx Values):
Calories 90, 6g protein, 2g fat, 1g saturated fat, 14g carbohydrate, 4g fiber, and 209mg sodium per 1 1/2 cup serving.
* 1/2 tablespoon olive oil
* 1/2 cup celery, chopped fine
* 1 large onion, chopped
* 1 small potato, peeled and diced
* 1/8 teaspoon pepper
* 1 bay leaf
* 1/4 teaspoon dried oregano
* 4 cups low sodium chicken broth
* 5 cups broccoli florets
* 1 teaspoon lemon juice
* 3 tablespoons non-fat sour cream
Instructions:
* Place the olive oil in a Dutch oven pan over medium heat. Place the celery and onion into the heated oil. Cook 8 minutes stirring occasionally.
* Place the potatoes into the pan. Sprinkle the pepper and oregano and stir slightly. Add the bay leaf. Pour in the broth. Turn the heat to high and bring soup to a rapid boil.
* Once boiling reduce the heat to medium low. Cook soup for 20 minutes.
* All the vegetables should be very tender. Place the broccoli florets into the soup. Continue cooking for 10 minutes or until the broccoli just begins to tender.
* Remove the soup from the heat. Remove the bay leaf and discard.
* Place the soup in the blender. Puree until very smooth. Pour the soup into serving bowls.
* Place the lemon juice and sour cream in a small bowl. Blend the two ingredients together well. Add one or two spoons of the lemon mixture to the top of the soup before serving.
Note: This recipe is full of vegetables and extremely low in fat.
Nutritional Information (Approx Values):
Calories 90, 6g protein, 2g fat, 1g saturated fat, 14g carbohydrate, 4g fiber, and 209mg sodium per 1 1/2 cup serving.