Healthy Recipes - Soups

White Bean, Butternut Squash, Kale and Olive Stew

1/4 cup olive oil
3 large onions, chopped
6 garlic cloves minced
1 3 1/4 to 3 1/2 pound butternut squash, peeled, seeded and cut into cubes
3 red bell peppers, seeded and cut into 1 1/2-inch pieces
1 1/2 cups canned vegetable broth
1 1/2 large bunches kale, thick stems trimmed and leaves cut crosswise into 2-inch strips
1 tablespoon dried rubbed sage
5 cans (15 ounces each) cannellini (white kidney beans), rinsed and drained
1 cup kalamata olives, pitted and halved
*Salt and fresh ground pepper, to taste
Freshly grated Romano cheese, optional

Preparation: Heat oil in heavy, large Dutch oven over medium-high heat. Add onions and garlic; sauté until tender, about 10 minutes. Add squash; sauté 10 minutes. Stir in bell peppers. Add broth; cover and simmer until squash is tender, about 10 minutes.

Mix kale and sage into stew. Cover and cook until kale wilts, stirring occasionally, about 8 minutes. Add beans and olives, and stir until heated through. Season to taste with salt and pepper.

Transfer stew to large shallow bowl. Sprinkle generously with grated cheese, if desired.

*Note: Kalamata olives are sold at Greek and Italian markets and some supermarkets.

Preparation Time: 25 minutes
Cooking Time: 45 minutes
Servings: 6
Nutritional Information Per Serving: 732 calories; 18 g fat; 0 mg cholesterol; 1100 mg sodium; 120 g carbohydrate; 28 g fiber; 31 g protein.

Creamy Fruit Soup

2 cans (16 ounces each) pears*, drained with juices or syrup reserved
1 cup plain low-fat yogurt
2-3 teaspoons lemon juice to taste
1/2 teaspoon ground ginger
*2 tablespoons Poire William
*Mint sprigs to garnish

Preparation:

Take out and thinly slice 1 pear half. Reserve to use as garnish.

In food processor, purée pears with yogurt and lemon juice. Add enough reserved juice or syrup to make a thick soup, up to about ½ cup. Add spice and/or liqueur, and process just to blend.

Pour into bowl, and place in freezer for 20 minutes, or refrigerate about 1 hour until chilled. Ladle into shallow soup bowls, and garnish with reserved sliced pear and mint, if desired.

*Note: Other canned fruit varieties, such as peaches, apricots, mixed fruit or sweet cherries may be substituted for pears. Ground spices, such as nutmeg, mace or cinnamon may be substituted for ginger. Liqueur is optional, but rum, kirsch or brandy may be substituted for Poire William.

Preparation Time: 15 minutes
Chill Time: 20 minutes
Servings: 2
Nutritional Information Per Serving: 381 calories; 2 g fat; 7 mg cholesterol; 97 mg sodium; 82g carbohydrate; 5 g fiber; 8 g protein.

Ginger Chicken Noodle Soup

2 cups (3 ounces) medium egg noodles
2 cans (14 1/2 ounces each) reduced-sodium chicken broth
1 can (5 ounce) chunk white chicken in water, drained
1 can (4 ounce drained weight) sliced mushrooms, drained 2 teaspoons grated fresh ginger
2 teaspoons reduced-sodium soy sauce
1/4 cup sliced green onions
2 tablespoons chopped cilantro

Preparation:

Cook noodles according to package directions; drain and set aside. Meanwhile, in 2-quart saucepan over high heat, bring broth to boil. Reduce heat to medium-low. Mix in chicken, mushrooms, ginger and soy sauce. Simmer 3 minutes. Mix in noodles, onions and cilantro. Return to simmering to heat through. Ladle into soup bowls.

Preparation Time: 10 minutes
Cook Time: 15 minutes
Servings: 4 servings
Nutritional Information Per Serving: 153 calories; 4 g fat; 36 mg cholesterol; 359 mg sodium; 17 g carbohydrate; 1 g fiber; 13 g protein.

Hearty Party Pazole

1 lb. lean boneless pork loin, diced in 1/2-inch pieces
1/4 teaspoon pepper
2 tablespoons vegetable oil
1 large onion, chopped
4 garlic cloves, finely chopped
1 tablespoon chili powder
1/2 teaspoon ground cumin
4 cans (15 1/2 ounces) or 2 cans (29 ounces) white hominy (mote blanco), drained and rinsed
1 can (14 1/2 ounce) diced tomatoes
1 can (14 1/2 ounce) chicken broth
1 can (4 1/2 ounce) chopped green chiles
Finely-sliced scallions or green onions (for garnish)

Preparation:

Season pork with pepper.

Heat 1 tablespoon oil in a large saucepan (4 quart) over high heat. Add pork to pot and cook, stirring until no longer pink (about 5 minutes). Transfer meat to a clean plate.

Reduce heat to medium, add remaining tablespoon oil, the onion and garlic and cook, stirring until softened and golden (about 5 minutes).

Stir in chili powder and cumin and cook for one minute. Add hominy, tomato, chicken broth and green chiles and bring to a boil.

Reduce heat and simmer for 10 minutes to develop flavors. Stir in reserved pork, season with salt and pepper to taste and cook one minute longer. For a garnish, serve with finely-sliced scallions.

Preparation Time: 10 minutes
Cook Time: 25 minutes
Servings: 6

Madras Chicken Soup

2 tablespoons olive oil
3 scallions, thinly sliced (reserve some greens for garnish, if you like)
3 garlic cloves, minced
2 tablespoons curry powder
1 teaspoon ground cumin
1/4 teaspoon salt
4 cans (14 ounces each) fat-free chicken broth
1 can (14 1/2 ounce) whole new potatoes, drained and coarsely chopped
1 can (13 1/2 ounce) unsweetened light coconut milk
1 can (10 ounce) milder diced tomatoes and green chiles
2 cups coarsely chopped cooked chicken breast (~ 1 lb. uncooked)
2 cups shredded carrots (from a bag)
1/2 cup rice
1 can (15 ounce) fried apples, drained and coarsely chopped OR 1 1/2 cups apple-pie filling, chopped
2 tablespoons fresh lime juice

Preparation:

Preheat oven to 425º F.

Warm oil in Dutch oven or large, heavy saucepan over medium-high heat.

Stir in scallions and garlic and cook, stirring often, until wilted, about 2 minutes. Stir in curry powder, cumin and salt, and cook, stirring, 30 seconds.

Add chicken broth, potatoes, coconut milk, tomatoes and chiles, chicken, carrots, and rice. Stir well and bring to a boil. Reduce heat to low, cover and simmer, stirring occasionally, until rice is tender, 25 to 30 minutes.

Stir in apples and lime juice. Cook until heated through, about 2 minutes. Ladle into deep bowls and, if desired, sprinkle each with reserved scallion greens.

Preparation Time: 20 minutes
Cook Time: 50 minutes
Servings: 8
Nutritional Information Per Serving: 291 calories; 8 g fat; 36 mg cholesterol; 549 mg sodium; 549mg sodium; 34g carbohydrate; 3 g fiber; 21 g protein.

Mom's Secret Recipe Beef Stew

1 1/2 pounds beef for stew, cut to make 1-inch pieces, if necessary
1/3 cup all-purpose flour
3 tablespoons vegetable oil
1 can (28 ounce) Italian-style stewed tomatoes, undrained
1 can (14 1/2 ounce) beef broth
1 medium onion, coarsely chopped
1/2 teaspoon pepper
1/2 teaspoon dried thyme leaves
3 medium potatoes, peeled and cut into 1-inch pieces
2 cups baby carrots or 2 cups sliced carrots, 1-inch thick

Tip: For added convenience, canned potatoes and carrots may be substituted for fresh. Prepare recipe as directed, adding 1 can (14 1/2 ounce) whole new potatoes and 1 can (14 1/2 ounce) carrots during last 10 minutes of simmering.

Preparation:

In medium bowl, toss beef with flour to coat. In heavy large saucepan or Dutch oven, heat oil over medium-high heat until hot. Add beef; cook 5 minutes or until browned, stirring occasionally. Add tomatoes, broth, onion, pepper and thyme; bring to a boil over high heat. Reduce heat to low; cover and simmer 45 minutes or until beef is almost tender. Add potatoes and carrots; return to a boil. Reduce heat; cover and simmer 45 minutes or until beef and vegetables are tender.

Preparation Time: 15 minutes
Cook Time: 2 hours
Servings: 8
Nutritional Information Per Serving: Calories 262; Fat 9g ; Cholesterol 51mg; Sodium 562mg; Carbohydrate 23g (Dietary Fiber 2g); Protein 22g.

Vegetable Chowder

1 can (15.8 ounce) black eye peas
1 tablespoon vegetable oil
1 small onion, chopped
1 clove garlic, minced
2 cups chicken or beef broth
1 carrot, chopped 2 cups juice from canned or cooked vegetables (or water)
2 stalks celery, chopped 1/4 teaspoon thyme or oregano (dried)
1 can (16 ounce) tomatoes and juice
Salt and pepper to taste 1/4 teaspoon basil (dried)
1/2 cup elbow macaroni Parmesan cheese (optional)

Preparation:

Heat oil in Dutch oven or heavy saucepan. Add garlic, carrot, celery and onion. Sauté 5 minutes. Add broth, vegetable juice, tomatoes, basil, thyme, salt, pepper, and crowder peas. Bring to boil. Simmer 10 minutes. Add macaroni. Cook 10-15 minutes, stirring occasionally until macaroni is tender. Serve in soup bowls topped with a sprinkle of Parmesan cheese, if desired.

Preparation Time: 10 minutes
Cook Time: 25 minutes
Servings: 6
Nutritional Information Per Serving: Calories 159; Fat 4g ; Cholesterol 2mg; Sodium 790mg; Carbohydrate 24g (Dietary Fiber 5g); Protein 7g.