Cream of Broccoli Soup
2 teaspoons olive oil
1/2 cup chopped onion
1/2 cup chopped celery
2 cloves garlic, minced
1 carrot, peeled and chopped
2 cups steamed broccoli
3 cups reduced-sodium vegetable or chicken broth
1 (12-ounce) can ff evaporated milk
Salt and freshly ground black pepper
In a large stock pot, heat olive oil over medium heat. Add onion, celery, garlic, carrot, and broccoli. Pour broth over vegetables and increase the heat to high. Bring to a boil, reduce heat to medium and simmer 5 minutes. Using an immersion blender, puree until smooth or you can use a blender. Add milk and simmer 1 minute to heat through. Puree again. Season, to taste, with salt and pepper.
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Tomato Spinach Slow Cooker Soup
Yield: 8 servings; 0 points per serving
10 oz spinach, baby, washed
2 medium carrot(s), chopped
2 medium stalk celery, chopped
1 large onion(s), chopped
1 clove garlic clove(s), minced
4 cup vegetable broth, low-sodium
28 oz canned diced tomatoes, no-salt added
2 leaf bay leaf
1 Tbsp dried basil
1 tsp dried oregano
1/2 tsp red pepper flakes, crushed
Place all ingredients in a slow cooker. Cover and cook on high for 5 hours. Remove bay leaves, stir and serve. Yields about 1 cup per serving.
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Vegetable Barley Soup
2 quarts vegetable broth
1 onion, chopped
3-4 cloves of garlic, minced or pressed
2 large carrots, chopped
2 stalks celery, chopped
1 (14.5 ounce) can diced tomatoes with juice
1 cup uncooked barley
3 bay leaves
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried thyme
2 teaspoons chili powder
2 teaspoons paprika
2 tablespoons vegetarian Worcestershire sauce
1 cup frozen edamame
1 (15 ounce) can white beans, drained
salt and pepper to taste
Pour the vegetable broth into a large pot. Add the onion, garlic, carrots, celery, tomatoes, barley, bay leaves, spices and Worcestershire sauce. Bring to a boil, then cover and simmer over medium-low heat for 60 minutes. Add edamame and drained beans and return to a simmer. Simmer another 20-30 minutes or until barley and all veggies are soft. Season with salt and pepper. Remove bay leaves before serving.
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Minestrone Soup
Yield: 6 servings; 4 points per serving
6 C chicken broth
1 medium white onion, chopped
3 cloves garlic, minced
1 leek, well-rinsed and sliced
2 T fresh parsley, minced
3 T tomato paste
3 ribs celery
2 large carrots, pared and sliced
2 C purple or green cabbage, shredded
2 medium zucchini, quartered chunks
1 can (28 ounces) diced tomatoes
¼ tsp each: thyme, oregano, basil, sage, rosemary, and marjoram
½ tsp ground black pepper
1 can (28 ounces) red kidney beans
1/3 C uncooked brown rice
Place all ingredients in a large soup pot except for beans and rice. Bring it to a boil, then simmer for an hour. Rinse beans and add to pot. Cook for at least 30 minutes (I leave it on for at least 4 hours). Add rice 1 hour before you want to eat.
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Vegetable Bean Barley Soup
Yield: 8 (1.5 cups)servings; 2 points per serving
1 medium onion -- chopped
1 clove garlic -- minced
1/2 teaspoon dried basil
1/2 teaspoon dill weed
29 ounces reduced-fat chicken broth
1 3/4 cups water
1 cup carrots -- chopped
1/2 cup pearl barley -- medium
16 ounces baked beans
2 small zucchini
1/4 teaspoon pepper
14 1/2 ounces diced tomatoes -- undrained
1 teaspoon cider vinegar
In a large saucepan or Dutch oven sprayed with Pam, saute onion, garlic, basil and dill until onion is tender.
Add broth, water, carrots and barley. Bring to a boil. Reduce heat, cover and simmer for 30 minutes.
Add pork and beans, zucchini, salt and pepper. Cover and simmer 10 - 15 minutes until veggies and barley are tender.
Add tomatoes and vinegar just before serving and heat through.
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Broccoli Wild Rice soup
Yield: 10 (1 cup) servings; 2 points per serving
5 Cups Water or fat-free chicken broth
1 (6 oz.) Package Uncle Ben's Original Long Grain Wild Rice Mix
2 Carrots, sliced (or used canned and add at end of cooking time)
1 (10 oz.) Can 98% Fat Free Cream of Chicken Soup
1 1/2 Cups Fat Free Milk (Can also use FF half and half)
1 (8 oz.) Package Fat Free Cream Cheese, softened, cubed
1/4 teaspoon Salt
1/2 teaspoon Pepper
1 (10 oz.) Package Frozen Chopped Broccoli
In a large saucepan, combine the water and rice mix with the contents of the seasoning packet; add carrots and bring to a boil. Reduce heat; cover and simmer for 20 minutes. Add the soup, milk, cream cheese, salt and pepper; stir until cheese is melted. Add Broccoli and cook over medium-low heat for 5-10 minutes or until broccoli and rice are tender.
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Butternut Squash Soup
Yield: 6 servings; 3 points per serving
1 teaspoon onion powder
2 tablespoons margarine
1 large butternut squash -- peeled and cubed
3 cups water
4 cubes chicken bouillon
1/2 teaspoon dried marjoram
1/4 teaspoon black pepper
1/2 teaspoon cayenne pepper
1 package lowfat cream cheese
Melt butter in saucepan. Add squash, and spices. Bring to a boil: lower heat, simmer for 20 minutes. Puree Squash mixture and cream cheese in a blender until smooth. Return to saucepan and heat through. Do not allow to boil.
Per serving: 176cal/4gfat/5gfiber
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Butternut Squash and Apple Soup with Bacon
Yield: 5 servings; 5 points per serving
2 slices bacon
1 medium onion, chopped fine
1 large clove garlic, minced
2-3 cups low salt chicken broth
½ cup2% milk
1 ¼ lbs. Butternut squash, fresh or 4 boxes frozen
¼ teaspoon Nutmeg
4 teaspoons Cinnamon
½ teaspoon Ground cloves
Thyme
¼ teaspoon Basil
½ bay leaf
2 tablespoons brown sugar
1 tablespoon sugar
2 granny smith apples, finely diced
2 tablespoons sour cream or crème fraiche
Seed, peel, and cut squash in 1 inch cubes (about three cups). You can also use 4 packages of frozen squash.
Cook bacon and drain. Crumble bacon and set aside. Add to pan and cook the onion, garlic, and bay leaf until soft. If pan is too dry add some chicken broth to cook it in.
Add squash, 1 diced apple, chicken broth and 2% milk. Add spices to taste. Simmer mixture, covered, until squash is very tender. Remove and discard bay leaf.
If soup is too thin you can make a slurry with flour and water to thicken. Make sure you cook it for a while after adding to remove the floury taste from the slurry.
Right before serving add 2 tablespoons crème fraiche or sour cream. Garnish with remaining diced apple and crumbled bacon.
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Cream of Mushroom soup
Yield: 4 servings; 3 points per serving
1-1/2 Tbsp olive oil
1/4 cup onion, minced
1/2 pound mushrooms, finely chopped
2 Tbsp flour (1 point)
3 cups chicken stock
1 can ff evaporated milk
1 tsp onion salt, or to taste
1/8 tsp pepper
1/4 tsp thyme
Sauté onion and mushrooms in the oil. Add the flour, and stir over med. heat until smooth and bubbly. Allow to cook 1 min, stirring constantly. Stir in chicken stock and evaporated milk. Season with onion salt, pepper, and thyme.
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Mushroom Barley Soup
Yield: 6-8 servings
3 T olive oil
1 large onion, chopped
3 celery stalks, chopped
1 large carrot, peeled and chopped
1 lb. assorted fresh mushrooms, sliced
1 T. chopped fresh oregano
1 T. minced garlic
1/3 cup tomato paste
½ cup pearl barley
7 cups beef broth (add more if necessary)
1 ½ t. seasoned salt
½ t. cayenne pepper (optional)
Oregano sprigs for garnish.
Heat the oil in a heavy large pot over medium-high heat. Add the onion, celery, and carrot. Saute until the onion is translucent, about 10 minutes. Add the mushrooms, oregano, and garlic. Cook until the liquid evaporates and the mushrooms are tender, stirring frequently about 15 minutes.
Add the tomato paste and stir for 1 minute. Add the barley and the beef broth. Cover and bring to a boil over high heat, about 15 minutes. Reduce the heat to medium-low. Simmer gently uncovered until the vegetables are tender and the soup thickens slightly, stirring occasionally, about 45 minutes.
Stir in the seasoned salt and cayenne pepper. Spoon off any oil that rises to the top of the soup. Ladle the soup into bowls. Garnish with oregano sprigs and serve.
The soup can be made in advance, if desired. Keep it covered and refrigerated up to 2 days, or freeze it up to a week. Bring the soup to a simmer in a pot over medium before serving.
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Cheesy Vegetable Soup
1 lb frozen vegetables
2 cans ff chicken broth
1 can rotel, or other diced tomatoes
7 oz Velveeta light, cut into small pieces
Dump vegetables, broth, and rotel into a pot an bring to a boil. Simmer until veggies are done, about 5-10 minutes. Add Velveeta and simmer until melted.
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Broccoli, Potato & Cheese Soup
1 32 oz carton of chicken broth
2 medium baking potatoes diced
1 onion diced
2 cloves of garlic
1 pkg frozen broccoli
S&P to taste
1 cup soy cheddar flavor cheese
Saute onion and garlic in a little olive oil until onion is clear. Add carton of broth and potato cubes. Bring to a boil and cook about 10 minutes, add bag of frozen broccoli, return to a boil. When potatoes are soft (about another 5 minutes) season with S&P and any other seasoning you like.
Remove half of soup to blender and puree until smooth. Return to pot, remove from heat and add cheese. Blending 1/2 the soup makes for a really creamy soup without adding any cream, milk or extra fat.
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Creamy Broccoli Potato Soup
Yield: 16 (1 cup) servings; 1 point per serving
6 Cups Fat Free Veg Broth
1/2 teaspoon Pepper
2 Cloves Garlic, minced
2 Pounds Frozen Broccoli Cuts, thawed
3 Large Potatoes (approx. 26 oz.), chopped
1 Large Onion, chopped
1 3/4 Cups Skim Milk
1 Cup Fat Free Shredded Mozzarella Cheese
Mix broth, pepper, garlic, broccoli, potatoes and onion together in a large saucepot. Heat to a boil. Cover and cook over low heat for 20 minutes or until vegetables are tender. Remove from heat.
Using a stick blender or regular blender, blend mixture until smooth. Stir in milk and cheese. Heat through until cheese has mostly melted.
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Core Pumpkin Soup
1 medium onion, chopped
2 carrots, chopped
1 stalk celery, chopped
2 (14 oz) cans ff chicken broth (or vegetable broth)
1 cup water
¼ tsp ground red pepper flakes (or use crushed)
dash nutmeg
salt to taste
1 (14 oz) can pumpkin
Put all ingredients, except the canned pumpkin in a pot and cook until veggies are fork tender. Reduce heat, stir in pumpkin and simmer for another 10 minutes. Can puree it with a hand blender, if desired.
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Pumpkin Barley Soup (Core)
Yield: 4-6 servings
4 c chicken or vegetable broth
1.5 c canned pumpkin
1/2 c onion, chopped
1/3 c quick cooking barley
1 clove garlic, minced or pressed
1/2 to 1 tsp curry powder
1/2 tsp dried thyme
1.5-2 c skim or soy milk
In large saucepan, saute chopped onion in a bit of olive oil. Add broth through thyme. Bring to boil, reduce. Cover and let simmer for 10-15 minutes. Cool slightly. Stir in milk. Cover and stir over low hear til heated through. Do not boil.
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Lima Beans & Ham Soup
Yield: 10 servings; 3 points per serving
4 oz extra lean deli-sliced ham (chopped), approximately 4% fat
1 medium carrot(s)(grated)
1/2 cup celery (chopped)
1 clove garlic clove(s)
1 cup onion(s)
6 cup water
1 pound uncooked lima beans (washed & sorted)
2 cups fat-free chicken broth
Sort, wash and place in a large kettle 1 pound of large dry lima beans, covering beans with water to more than cover and then some. Bring up to a boil and boil for a few minutes. Turn off the heat, place a lid over top and soak limas for a few hours. They will plump up and be ready to cook.
To cook: drain and rinse beans, while they drain, chop onions, carrot, celery and garlic and place in a pam sprayed soup pot. When veggies are cooked transparent, add the beans and enough water to cover. Bring up to a boil and set temp at medium to medium low to cook for about 1 1/2 to 2 hours until done.
Cook with the lid on or cracked a bit. Do not allow the beans to cook dry, add more water if more is needed. The water should be enough to just cover the beans at all times.
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Creamy Mushroom Soup
Yield: 1-1/2 cups per serving
1 sprays cooking spray
1 cup leek(s), chopped
2 medium stalk celery, chopped
2 medium garlic clove(s), minced
1 pound button mushrooms, sliced
3 cup fat-free chicken broth, reduced-sodium
3/4 cup fat-free evaporated milk
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Coat a large saucepan with cooking spray and set pan over medium-high heat. Add leeks, celery and garlic; sauté until soft, about 3 minutes. Add mushrooms; sauté until they release juice, stirring frequently, about 5 minutes.
Add broth to pan and bring to a boil; reduce heat to low, cover and simmer 10 minutes.
Remove pan from heat and puree soup in saucepan using an immersion blender. Or puree soup in batches in a blender until smooth (be careful not to splatter the hot liquid) and then return to saucepan.
Add milk to pan and simmer 1 minute to heat through. Remove from heat and season to taste with salt and pepper.
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Panera Bread French Onion Soup
Yield: 8 servings; 3 points per serving
2 Tablespoons butter
8 cups sliced yellow onions
43 1/2 ounces nonfat beef broth, 3 cans
3/4 cup nonfat chicken broth
2 Tablespoons all-purpose flour
1 1/2 cups water
1 teaspoon concentrated beef stock
1 Tablespoon tomato sauce
1 1/2 teaspoons ground black pepper
1 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon garlic powder
4 drops hot pepper sauce
2 1/2 ounces asiago Cheese, shaved
3 ounces Italian bread (I used diced Portuguese rolls)
1 Tablespoon light butter
1/8 teaspoon garlic powder
1/8 teaspoon italian seasoning
Melt butter in a large saucepan over medium heat. When the butter is melted, add sliced onions and saute for 15 to 20 minutes, stirring often, until onions turn brown.
Add next 11 ingredients (beef broth through tabasco sauce) to the pan and stir to combine. Heat soup until it's boiling, then reduce heat and simmer (covered) for 20 minutes, stirring occasionally.
In the meantime, make croutons by slicing Italian (or focaccia or any bread you may have) into 3/4-inch thick slices. Very lightly butter both sides of those slices, then cut slices into bite-size cubes. Sprinkle with garlic powder and Italian seasoning. Bake the bread cubes at 425 F. for about 10 minutes or until browned and crispy. Shave the asiago by dragging a potato peeler over the edge of a wedge.
Serve the soup super hot with a handful of croutons floating on top, followed by about a Tbsp. of shaved asiago.
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Tomato Onion Soup
1 large onion, chopped or sliced
26 oz chicken stock
14.5 oz can diced tomatoes
1 large stalk celery, finely chopped
1 medium carrot, finely chopped
1 TBS olive oil
Salt and pepper to taste
Heat oil in a large pot. Add onion and allow to carmelize. (Do not skip this step; it lends a lot of flavor to the soup.) Once the onions are golden, add celery and carrot and cook and slightly softened. Add remaining ingredients and cook over medium heat for 30-45 minutes.
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Vegetable Soup
Yield: 6 servings; 2 points per serving
14 oz canned diced tomatoes
2 tsp dried basil
2 cups water
20 oz Campbell's Beef broth
2 1/2 beef bouillon cubes
1 1/2 tsp Splenda sugar blend
3 medium potatoes
2 cups frozen white corn
1 cup cut up baby carrots
12 oz canned green beans
1 large tomato
Cut up potatoes and carrots into small bites. Place in large pot add all other ingredients except green beans and large tomato. Cook on medium heat till potatoes and carrots are almost tender, then add green beans. Cook about another 10 minutes. Cut up tomato into bite size pieces, add to pot and cook another 2 minutes.
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Healthy Crockpot Soup
Yield: 8 servings
1 (14.5 oz) can chicken broth
1 chopped onion
1 chopped red bell pepper (can use green, or both)
1 (15.5 oz) can pinto beans
1 (16 oz) can pork and beans (can use vegetarian baked beans for Core)
1 (14.5 oz) can corn, drained
1 pkg chili seasoning mix
2 (14.5 oz) cans chopped tomatoes
Put all ingredients in crockpot and simmer all day.
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Quick and Easy Roasted Red Pepper Soup
Yield: 6 (1-1/2 cups) servings; 1 point per serving
5 roasted red bell peppers from a jar, about 10 ounces
1/2 tablespoon olive oil
1/3 cup finely chopped carrots
1/3 cup finely chopped celery
1 large onion, chopped
salt to taste
freshly ground black pepper
1 small Russet potato
1 bay leaf
about 1 quart vegetable stock
fresh basil leaves
Drain the roasted red peppers.
Heat the olive oil in a saucepan over low heat. Add the carrots, celery and onions, season lightly with salt and pepper, and cook for 10 minutes.
Peel and slice the potato and add it to the pot. Add the bay leaf and stock and bring to a boil quickly over high heat.
Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.
Add the roasted red peppers and simmer 10 minutes more.
Remove the bay leaf and puree in a blender. Adjust the salt and pepper to taste.
Chop the basil at the last minute to prevent discoloration. Serve the soup in warm bowls and sprinkle with chopped basil.
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French Onion Soup
Yield: 4 servings; 3 points per serving
2 medium onion(s), thinly sliced
4 Tbsp dry sherry, or nonalcoholic wine
4 cup fat-free beef broth
1 tsp Worcestershire sauce
4 slice French bread
2 Tbsp grated Parmesan cheese, such as Parmigiano-Reggiano
Preheat oven to 350ºF. In a large saucepan, combine onions and sherry; sauté until onions are tender, about 6 minutes.
Add broth and Worcestershire sauce. Bring to a boil, then reduce heat, cover and simmer for 10 minutes.
Meanwhile, toast bread in oven until golden brown.
Place one piece of toast into each of four bowls. Divide soup among bowls and top each with 1/2 tablespoon of grated cheese. Yields about 1 1/2 cups per serving.
Source: Weight Watchers.com
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Continental Onion Soup
Yield: 6 servings; 4 points per serving
2 Tbsp vegetable oil
6 medium onion(s), thinly sliced
1 Tbsp all-purpose flour
2 Tbsp dry sherry
6 cup fat-free beef broth
1/8 tsp table salt, to taste
1/8 tsp black pepper, to taste
6 slice French bread, cut 1/2 inch thick and toasted
1/3 oz gruyere cheese, finely grated
In a large nonstick pot, heat oil and very slowly sauté onions over medium-high heat until they are golden, about 40 minutes. Stir occassionally to make sure onions don`t stick to pan.
Add flour and mix to combine. Slowly pour in sherry and broth, stirring constantly. Bring to a boil. Cover, reduce heat and simmer for 20 minutes. Season to taste.
Source: Weightwatchers.com
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