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3 Simple healthy soups

This hearty minestrone soup is made with white

This hearty minestrone soup is made with white beans, butternut squash and chard. (Jan. 19, 2012) Photo Credit: Marge Perry

TIP Double any of these soup recipes and then freeze the cooled leftovers in individual-sized plastic containers for easy defrosting. 

 

HEARTY MINESTRONE

1 tablespoon olive oil

1 cup chopped onion

2 ribs celery, chopped

4 cloves garlic, minced

1/2 teaspoon dried oregano

1/2 teaspoon dried thyme

1 1/2 pounds butternut squash, peeled and cut into 1/2-inch pieces

1 (12-ounce) baking potato, peeled and cut into 1/2-inch pieces

6 cups low-salt vegetable (or chicken) broth

1 pound Swiss chard, torn into 3-inch pieces

1 (29-ounce) can diced tomatoes

2 (15-ounce cans) low-sodium white beans

1 teaspoon salt

1/4 teaspoon black pepper

Grated Parmesan cheese

1. Heat oil over medium in large soup pot. Add onion, celery, garlic, oregano and thyme and cook, stirring frequently, 4 minutes, until vegetables are softened.

2. Add the squash, potato and broth and bring to a boil; cook until the squash and potato are tender but not quite cooked through, 8 to 10 minutes. Add the chard in batches (to make room as each batch wilts); when the greens have all wilted, stir in the tomatoes and beans.

3. Simmer until the potatoes and squash are cooked through, about 5 minutes longer. Stir in the salt and pepper and adjust to taste. Top with grated Parmesan cheese, if desired. Makes 8 servings

Nutritional analysis for each serving 377 calories, 9 g protein, 44 g carbohydrates, 11 g fiber, 19 g fat, 3 g saturated fat, 860 mg sodium 

 

COCONUT-CURRY SOUP WITH CHICKEN

1 tablespoon sesame oil

1 tablespoon minced ginger

2 cloves garlic, minced

1 cup sliced shiitake mushrooms

1 red bell pepper, cut into 1/4-inch-wide by 2-inch-long strips

2 teaspoons Thai green curry paste

4 cups low-sodium chicken broth

1 (14-ounce) can lite coconut milk

2 tablespoons lime juice

2 tablespoons fish sauce

1 tablespoon brown sugar

2 cups shredded cooked chicken breast

1/2 cup chopped scallion

1. Heat oil in soup pot set over medium heat. Add ginger, garlic, shiitakes and bell peppers and cook, stirring, 3 to 4 minutes, until vegetables begin to soften.

2. Add the curry paste, broth, coconut milk, lime juice, fish sauce and brown sugar and simmer 10 minutes. Stir in the chicken and simmer 1 to 2 minutes, until chicken is heated through.

3. Remove from heat, stir in scallions and serve immediately. Makes 4 servings.

Nutritional analysis for each serving 301 calories, 26 g protein, 13 g carbohydrates, 2 g fiber, 15 g fat, 7 g saturated fat, 891 mg sodium 

 

FISH-AND-POTATO STEW

1 tablespoon olive oil

2 carrots, chopped into 1/4-inch pieces

2 stalks celery, cut into 1/4-inch dice

1 red bell pepper, cut into 1/4-inch dice

1 cup chopped onion

4 cloves garlic, minced

1/2 teaspoon dried thyme

1 (14.5-ounce) can diced tomatoes

4 cups low-sodium chicken or vegetable broth

2 pounds red potato, cut into 1-inch chunks

1 pound catfish or tilapia, cut into 1-inch pieces

1/4 cup parsley, chopped

1. Heat olive oil in soup pot set over medium-high heat. Add carrots, celery, red pepper, onion, garlic and thyme and cook, stirring occasionally, for 5 minutes, or until vegetables are slightly softened.

2. Add tomatoes, broth and potatoes and bring to boil; gently boil 8 to 10 minutes, until potatoes are nearly cooked through.

3. Reduce to a gentle simmer and add the fish; cook until it is no longer translucent, 4 to 5 minutes.

4. Stir in potatoes and cook 6 to 7 minutes, or until potatoes are tender. Stir in fish and gently simmer for 4 minutes, until fish is cooked through. Add salt and pepper to taste and garnish with parsley. Makes 4 servings.

Nutritional analysis for each serving 410 calories, 26 g protein, 52 g carbohydrates, 7 g fiber, 11 g fat, 2 g saturated fat, 501 mg sodium

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