Category Archives: Soups & Stews

Black Bean Soup

Black Bean Soup Ingredients 1 tablespoon canola oil 1 small onion, chopped 1 tablespoon chili powder 1 teaspoon ground cumin 2 15-ounce cans black beans, rinsed 3 cups water 1/2 cup prepared salsa 1/4 teaspoon salt 1 tablespoon lime juice … Continue reading

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Curried Carrot Soup

Curried Carrot Soup 3 tablespoons canola oil 2 teaspoons curry powder 8 medium carrots, peeled and thinly sliced 4 medium stalks celery, thinly sliced 1 medium onion, coarsely chopped 5 cups reduced-sodium chicken broth 1 tablespoon lemon juice 1/2 teaspoon … Continue reading

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White Chili

Ingredients 1 tablespoon vegetable oil 2 medium onions, chopped (approximately 1 cup) 2 cloves garlic, finely chopped 3 cups low-sodium chicken broth 2 tablespoons chopped fresh cilantro 2 tablespoons fresh lime juice 1 teaspoon ground cumin 1/2 teaspoon dried oregano … Continue reading

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Hearty Potato Soup

Summary: Creamy potato soup is notoriously loaded with calories and fat. We managed to slash the fat and keep the flavor by using low-fat dairy for a filling and hearty soup. Serve this with a light salad for a tasty … Continue reading

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Spicy Pea Soup

Summary: This soup may be frozen – cool soup, discard bay leaf, transfer to a freezer-safe container and store up to 3 months. To serve, heat in microwave 5 minutes, thin with water if needed, stir and continue heating 3-5 … Continue reading

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Turnip Soup

Ingredients 4 large turnips, chopped 2 medium potatoes cut into 1 inch cubes 4 cups 1% milk 2 cups water 1 tablespoon margarine 1 teaspoon sugar 1/2 teaspoon salt Ground black or white pepper to taste Instructions Chop or dice … Continue reading

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Southwest Turkey Soup

Ingredients 2 teaspoons olive oil 1 cup chopped onion 1 green bell pepper 3 garlic cloves, minced 1 Serrano chile, minced 2 tablespoons all-purpose flour 1 pound turkey tenderloin, cut into bite sized pieces 2 tablespoons no-salt added tomato paste … Continue reading

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Minestrone Soup

Ingredients 3 cups reduced-sodium vegetable or chicken broth 1 (28-ounce) can of low sodium diced tomatoes 1 (15-ounce) can of white cannellini or navy beans, drained, rinsed 2 carrots, peeled and chopped 1 celery stalk, chopped 1 cup onion, chopped … Continue reading

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Butternut Squash and Leek Soup

Ingredients 1 whole garlic head 4 teaspoons olive oil 6 cups thinly sliced leek (about 4 large) 4 cups cubed peeled butternut squash (about 1 medium) 2 cups water 2 cups fat-free, low-sodium chicken broth 1/2 teaspoon salt 1/2 teaspoon … Continue reading

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Roasted Vegetable Soup

Ingredients 2 1/2 cups red onion, coarsely chopped 1 cup carrot, chopped 5 plum tomatoes, trimmed and halved 1 cup red potato, cubed 1/2 teaspoon black pepper 3 garlic cloves 1 Tablespoon olive oil 1 teaspoon rosemary, dried 1 teaspoon … Continue reading

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