Warm Up this Winter with Healthy Soups
Few things take the winter chill out of your bones like a nice, hot bowl of delicious soup. Here we present five healthy soup recipes that will please both your taste buds and your waistline. Enjoy!
Three-Bean Soup
- 1 (28-oz.) can low-sodium tomatoes, cut up
- 3 c. water
- 1 tsp. chili powder
- 1 (15-oz.) can kidney beans, drained
- 1 (15-oz.) can black-eyed peas, drained
- 1 (15-oz.) can garbanzo beans, drained
- 1 (15-oz.) can whole kernel corn
- 1 c. carrots, chopped
- 1 med. onion, chopped
- 1 ½ T. chopped garlic
- 1 (6-oz.) can low-sodium tomato sauce
- 1 T. Dijon mustard
- 1 tsp. pepper
- 1 tsp. dried oregano
- 1 tsp. ground cumin
- 1 tsp. dried basil
- 1 c. chopped zucchini
Cooking Instructions: Combine all ingredients (with the exception of zucchini) in a large pot. Bring to a boil. Reduce heat and simmer (covered) for 10 minutes. Stir in zucchini and simmer (covered) for an additional 10 minutes.
Mushroom, Leek and Barley Soup
- 1 bunch leeks, cut lengthwise into quarters, thinly sliced
- 1 carrot, peeled, cut lengthwise, sliced
- 1 T. olive oil
- 8-10 c. reduced-sodium chicken stock
- 2 tsp. dried thyme
- ½ c. barley
- 1 ½ c. dry red wine
- 1 lb. mushrooms, sliced
- 2-3 cloves garlic, chopped
Cooking Instructions: Heat olive oil and sauté garlic and leeks over low heat until leeks are wilted, approximately 20 minutes. Add carrots, chicken stock, thyme, barley, wine and mushrooms; bring to a boil. Reduce heat and simmer partially covered until barley is done. Add more stock, if needed. Variation: Boil 2 skinless chicken breast halves. When cooked, shred meat and add to soup.
Lentil Soup
- 1 (16 oz.) pkg. lentils
- 2 cans low-sodium chicken broth
- 1 bay leaf
- 1 can tomato sauce
- Cayenne pepper to taste
- Salt & pepper to taste
- 1 onion, chopped
- Garlic to taste
- Diced potatoes for variation
Cooking Instructions: Follow package directions for cooking lentils, using broth in place of water. Add bay leaf, cayenne pepper, salt, pepper, onion and garlic. Cook lentils until tender, then add sauce. Variation: Add diced potatoes. Serve with crusty Italian bread.
Bean Sprouts with Tofu Soup
- 1 lb. turkey or chicken breast
- Baby bok choy
- 1 pkg. firm tofu, cut into cubes
- 1 pkg. bean sprouts
- 1 tsp. minced garlic
- 1 onion
- 2 med. size tomatoes
- 1 T. olive oil
- Salt & pepper to taste
Cooking Instructions: Boil turkey or chicken breast. Shred cooked meat and set aside. Save the broth for later. Sauté garlic, onion and tomato in olive oil. Add shredded turkey/chicken. Add 2 cups of the broth. Add bok choy; stir. Add tofu and let boil for about 3 minutes. Add bean sprouts before serving. Salt & pepper to taste.
Irish Barley Stew
- 1 T. olive oil
- 2 carrots, cut into 1-inch lengths
- 2 parsnips, peeled, cut into 1-inch pieces
- 2 turnips, peeled, cut into 8-inch wedges
- ½ lb. sm. red potatoes, quartered
- ⅔ c. quick-cooking barley
- ½ tsp. dried thyme
- ¼ tsp. ground black pepper
- ¾ lb. green beans
- 1 c. frozen peas
Cooking Instructions: In a large saucepan, heat oil over medium heat. Add carrots, parsnips and turnips. Cook, stirring frequently until lightly browned, about 5 minutes. Add 3 1/3 cups of water and bring to a boil. Add potatoes and barley. Reduce to a simmer. Cover and cook about 10 minutes until barley and vegetables are tender. Stir green beans into pan. Cover and cook about 5 minutes until green beans are crisp-tender. Add peas. Cook, uncovered, until heated through, about 2 minutes.