simple low calorie pureed vegetable soup recipes
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This is one of my favorite recipes for the winter.
Winter Root Vegetable Soup
Olive oil, 1 tbsp
Onions, 2 medium
Parsnips, 1 large peeled
Celery,2 large stalks (or equal amount of celery root)
Garlic, 5 cloves
Carrots, 1 large scrubbed
Turnips, 1 large, peeled
Leeks (white part only), 2 leeks
Swanson Chicken Broth 99% Fat Free, 6 cup
Milk, nonfat, 1 cup
Makes about 6 1-cup servings
Heat olive oil in large heavy soup pot. Chop all vegetables into 1 inch chunks. Add onion and parsnip to the oil, stir and press a piece of aluminum foil down over them so that they can sweat. Allow them to cook for about 5 minutes, stirring occasionally. Add the remainder of the vegetables, the broth (which is about 3 14 1/2 ounce cans) plus enough water to cover the vegetables (about 1 cup). Bring to a boil, turn heat to low and allow to simmer for 25 minutes or until all vegetables are tender.
In small batches, put vegetables and broth into a blender or food processor. Puree until smooth, transferring each batch to a new pot. When finished add the milk and salt and pepper to taste. This can be made a day or two in advance, just gently reheat.
Number of Servings: 6
Ridiculously simple and cheap, and every restaurant in town does this, and at the fancy ones in Beverly Hills you pay $16-20 a bowl for this:
1. Roast your favorite root vegetable or vegetables on a sheet pan (with a little olive oil, salt & pepper, mix with your hands) at 350F 'til fork tender. Carrots, butternut squash, or pumpkin are my favorites for this but you can use any veg or combo you like.
2. Working in batches, throw the veg in a blender with a small amount of chicken or vegetable stock to get 'em going, and blend the daylights out of them, adding more stock 'til you get the consistency you like. (Important: never fill the blender container more than half full of a hot mixture--it can expand and blow the top off). Add a little chicken stock or vegetable stock to get it going.
(I do this the fast way, with the blender running and the cover on-- I remove the small center top from the lid and just pour the chicken stock through the hole from a pitcher or measuring cup with a spout, with the blender running. Have a clean kitchen towel ready to throw over the hole if it threatens to splatter your ceiling.)
3. Pour the mixture into a saucepan, add more stock as necessary to reach your desired consistency, season with salt & pepper & thyme if you like. (For carrot soup add a little grated ginger.) Bring to a simmer, and serve. That's it! The restaurants garnish the butternut squash soup with finely diced granny smith apple.
I often use a stick blender and do it right in the pan.(Surlatable.com, the Cuisinart Smartstick immersion blender I use is $29.) Or you can use a food processor, or go old school with a manual food mill.
Edited by: THISYEARSMODEL at: 5/2/2011 (18:45)
From The American Institute for Cancer Research AICR
Refreshing onwarm days, gazpacho deliciously combines an abundance of fresh produce. This classic Spanish soup is one of the fastest soups you can make, and you do not have to heat up the kitchen to
make it. This version produces an authentic result with little effort and lots of nutrition. Gazpacho is excellent as a first course or as a mid-afternoon refresher. The taste is so lively that it will have you dancing the flamenco.
2 cups tomato juice, preferably reduced-sodium
1-2 garlic cloves, chopped
2 tsp olive oil
2 Tbsp bread crumbs
1/2 Tbsp white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
In a blender, purée the tomato juice, garlic and olive oil. Add the bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper. Pour the soup into a covered container and chill well, at least 2 hours to overnight.
When you're ready to serve it, adjust the seasonings if necessary. Divide the soup among 4 serving bowls. Add 1 Tbsp. each of the diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired.
Makes 2 servings
1 cup per serving
139 Calories, 5g Total Fat (less than 1g Saturated Fat), 20g Carbohydrate, 4g Protein, 2g Dietary Fiber, 194mg Sodium
Anytime Vegetable Soup
Cooking Healthy with a Food Processor, Pg 30
The title says it all---all year long, day or night, this veggie-rich combo is delicious, nutritious, and easy to fix. I think it makes a tasty snack, especially when combined with some baked chips.
Serves 6 (1 1/2 cups)
1 medium onion, peeled and cut into 6 wedges
2 medium carrots, scraped and each cut into 2-inch pieces
2 medium stalks celery, cut into 2-inch pieces
3 cups reduced-sodium tomato juice
1/2 small head cabbage, cut into 6 wedges
1 (15-ounce) can diced tomatoes, undrained
1 tablespoon Splenda Granular
2 teaspoons Italian Seasoning
1/4 teaspoon black pepper
Lock food processor bowl in position. Insert the steel knife blade. Drop onion wedges, carrot pieces, and celery pieces into the food processor bowl. Attach food chute cover and lock in place. Turn on processor and pulse 6 to 12 times or until vegetables are finely chopped. Transfer chopped vegetables to a medium saucepan sprayed with butter-flavored cooking spray. Repeat process with cabbage wedges. Stir chopped cabbage into vegetable mixture. Add tomato juice, undrained tomatoes, Splenda, Italian seasoning, and black pepper. Mix well to combine. Place saucepan over medium heat and bring mixture to a boil, stirring occasionally. Lower heat, cover, and simmer for 30 minutes, stirring occasionally.
Each serving equals:
HE: 2 1/2 vegetable, 1 optional calorie
80 calories, 0 gm fat, 3 gm protein, 17 gm carbohydrate, 213 mg sodium, 72 mg calcium, 3 gm fiber
Diabetic exchanges: 3 vegetable
Carb choices: 1
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