Category: Soups

A delicious, rich-tasting soup.

6 servings

Ingredients:

• 4 cups (1/4-inch) celery root, peeled and diced (about 1 1/4 pounds)
• 2 (15-ounce) cans Great Northern, Navy or Cannelloni beans, rinsed & drained
• 3 cups fat-free, less-sodium chicken broth
• 2 cups water
• 2 tablespoons fresh thyme leaves
• 4 large garlic cloves, chopped
• 1/3 cup white wine
• 3/4 teaspoon salt
• 1/2 cup 2% reduced-fat milk
• 1 tablespoon extra virgin olive oil
• 3 tablespoons green onions, thinly sliced

Preparation:
Combine first 6 ingredients in a large stockpot, bring to a boil. Partially cover, reduce heat, and simmer 30 minutes or until vegetables are tender. Place half of bean mixture in a blender, process until smooth. Repeat with remaining bean mixture. Return pureed bean mixture to pan, stir in wine and salt. Cook over medium heat for 3 minutes or until thoroughly heated. Remove soup from heat, and stir in milk.

Divide soup evenly among 6 bowls, drizzle oil evenly over soup. Sprinkle with onions.

NUTRITION FACTS
Serv. Size: 1 1/3 cups

Amount Per Serving

Cals: 161 From Fat: 17

Total Fat: 3.1g

Cholesterol: 2mg

Sodium: 625mg

Total Carb: 28.5g

Dietary Fiber: 4.4g

Sugars: na

Protein: 6.4g

5 servings

Ingredients:

• Cooking spray
• 2 cups white onion, chopped
• 2 cups poblano chile, seeded & chopped
• 1 cup red bell pepper, chopped
• 4 garlic cloves, minced
• 2 (14-ounce) cans chicken broth
• 2 (15-ounce) cans navy beans, rinsed and drained
• 1/4 cup fresh lime juice
• 2 tablespoons ground cumin
• 1 cup (4-ounces) shredded queso chihuahua or Monterey Jack cheese
• 2 1/2 tablespoons sour cream

Preparation:
Heat a Dutch oven coated with cooking spray over medium-high heat. Add onion, chile, red bell pepper, and garlic; sauté 5 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Remove from heat. Add the beans, juice, and cumin. Cover and let stand 5 minutes. Ladle about 1 1/2 cups soup into each of 5 bowls, and top each serving with about 3 tablespoons cheese and 1 1/2 teaspoons sour cream.

NUTRITION FACTS

Amount Per Serving

Cals: 373 From Fat: 22

Total Fat: 9.2g

Cholesterol: 28mg

Sodium: 968mg

Total Carb: 52.5g

Dietary Fiber: 12.1g

Sugars: na

Protein: 22.8g

Serves 4

Ingredients:

• 2 tablespoons olive oil
• 2 cups chopped onions
• 3 cups collard greens leaves, rinsed and finely chopped
• 1 teaspoon dried tarragon
• 2 (15-ounce) cans Great Northern beans,rinsed and drained
• Salt and pepper to taste

Preparation:
Heat oil in saucepan over medium heat. Add onions and cook, stirring often, until lightly browned, about 7 minutes.
Add collard greens, tarragon, 2 cups water. Bring to a boil, reduce heat to low, cover and cook 20 minutes, or until greens are tender.
Meanwhile, put beans and 1 cup water in a food processor or blender, and process until pureed. Add puree and remaining can of beans to pan. Cook over medium-low heat, stirring occasionally, until heated through. Season to taste with salt and freshly-ground black pepper.

Serves 8

Ingredients:

• 1 tablespoon olive oil
• 4 cups onion, chopped
• 1 3/4 cups carrot, chopped
• 1 cup celery, chopped
• 3 garlic cloves, minced
• 1/2 cup uncooked wheat berries (hard winter wheat)
• 4 1/3 cups water, divided
• 2 (14-ounce) cans fat-free, less-sodium chicken broth
• 1/2 cup sun-dried tomatoes, packed without oil, chopped
• 2 teaspoons ground cumin
• 2 (15-ounce) cans black beans, rinsed and drained
• 1 (7-ounce) can chipotle chiles in adobo sauce
• 1 tablespoon tomato paste

Preparation:
Heat olive oil in a Dutch oven over medium-high heat. Add onion, carrot, celery, and garlic; saute 15 minutes or until tender. Stir in wheat berries; saute 2 minutes. Add 4 cups water and broth; bring to a boil. Partially cover, reduce heat and simmer 1 hour.

Stir in sun-dried tomatoes, 2 teaspoons cumin and beans. Remove 1 1/2 teaspoons adobo sauce from can of chipotle chiles; reserve remaining chipotle chiles and adobo sauce for another use. Add adobo sauce to onion mixture; simmer 30 minutes or until wheat berries are tender. Combine remaining 1/3 cup water and tomato paste in a bowl, stirring with a whisk. Add tomato paste mixture to onion mixture. Simmer for 15 minutes.

NUTRITION FACTS
Serv. Size: 1 cup

Amount Per Serving

Cals: 215 From Fat: 14

Total Fat: 3.4g

Cholesterol: 0mg

Sodium: 704mg

Total Carb: 36.4g

Dietary Fiber: 9.9g

Sugars: na

Protein: 10.5g

Ingredients:

• 1 pound dry white beans – Great Northern, Navy or Cannelloni
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 2 tablespoons fresh thyme, chopped
• 4 garlic cloves, minced
• 1/4 head of green cabbage, cut into 1/2-inch pieces
• 2 cups chopped fresh tomatoes
• 4 celery stalks, cut into 1/2-inch pieces
• 3 carrots, cut into 1/2-inch pieces
• 10 cups (or more) vegetable stock or canned vegetable broth
• 2 medium potatoes, cut into 1/2-inch pieces
• 1/2 cup fresh basil, chopped
• 1/2 head of red cabbage, cut into 1/2-inch pieces
• 4 zucchini, cut into 1/2-inch pieces
• 6 3/4-inch-thick slices 7-grain bread, toasted
• 1 cup grated Parmesan cheese (about 3 ounces)
• Additional olive oil

Preparation: Rinse and drain beans. Discard damaged beans and any foreign material. Cover one pound of dry beans with 6 cups water and boil for two minutes. Cover pot; soak for one to four hours. Discard soaking water.

Heat 2 tablespoons olive oil in very large pot over medium heat. Add onion, thyme, and garlic; sauté 5 minutes. Add green cabbage, tomatoes, celery, and carrots; sauté 10 minutes. Add beans, 10 cups stock, potatoes, and basil. Bring to boil. Reduce heat; cover and simmer 1 hour. Add red cabbage and zucchini. Cover and simmer until vegetables are tender about 20 minutes longer. Uncover. Add toasted bread slices to soup and remove from heat; let stand 10 minutes. Stir in cheese. Divide soup among bowls. Top each serving with ground pepper and additional olive oil and serve.

6 servings

Ingredients:

• 2 cups tomato sauce
• 1 1/2 cups water
• 1 cup bottled salsa
• 1 cup frozen whole-kernel corn
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon instant minced garlic
• 1 (15 3/4-ounce) can chicken broth
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 cup (4 ounces) sharp cheddar cheese, shredded
• 30 fat-free baked tortilla chips

Preparation: Combine first 9 ingredients in large saucepan. Bring to a boil, cover, reduce heat and simmer 12 minutes. Serve with cheese and tortilla chips.

NUTRITION FACTS
Serv. Size: 1 1/3 cups

Amount Per Serving

Cals: 248 From Fat: 17%

Total Fat: 4.7g

Cholesterol: 13mg

Sodium: 1,158mg

Total Carb: 39.8g

Dietary Fiber: na

Sugars: na

Protein: 14.7g

4 servings

Ingredients:

• Vegetable cooking spray, as needed
• 1/3 cup green onions, sliced
• 4 cups chicken broth
• 2 cups cooked rice
• 1 (15-ounce) can of cannelloni beans
• 1 (10.5-ounce) can diced tomatoes with green chiles, undrained
• 1 cup cooked chicken breast cubes
• 1 (4-ounce) can green chiles, chopped and undrained
• 1 tablespoon lime juice
• Salt to taste
• Tortilla chips, as needed
• 1/2 cup tomatoes, chopped
• 1/2 medium avocado, cut into small cubes
• Lime slices and fresh cilantro for garnish

Preparation:
Heat Dutch oven or large saucepan coated with cooking spray over medium-high heat until hot. Add onions; cook and stir until tender. Add broth, rice, beans, tomatoes and juice, chicken and chiles. Reduce heat to low, cover and simmer 20 minutes. Stir in lime juice and salt.

Just before serving, pour into soup bowls; top with tortilla chips, tomato and avocado. Garnish with lime slices and cilantro.

Serves 8

Ingredients:

• 1 tablespoon olive oil
• 1 cup onion, chopped
• 4 large garlic cloves, minced
• 1 (28-ounce) can diced tomatoes, undrained
• 2 (15-ounce) cans pinto beans, undrained
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon hot sauce
• 1/4 teaspoon salt
• 1 (16-ounce) can fat-free, less-sodium chicken broth
• 1 cup (4 ounces) reduced-fat Monterey Jack cheese, shredded
• 16 baked tortilla chips, crushed (about 1 cup)

Preparation:
Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; saute 3 minutes. Stir in tomatoes; cook 5 minutes. Place beans in a blender or food processor; process until smooth. Add beans, chili powder, cumin, hot sauce, salt, and broth to pan; bring to a boil. Reduce heat to medium-low; cook 18 minutes. Serve with cheese and chips if desired.

NUTRITION FACTS
Serv. Size: 1 cup

Amount Per Serving

Cals: 266 From Fat: 18

Total Fat: 5.4g

Cholesterol: 9mg

Sodium: 788mg

Total Carb: 40.2g

Dietary Fiber: 5.9g

Sugars: na

Protein: 15.4g

Serves 10

Ingredients:

• 2 tablespoons oil
• 2 onions, chopped
• 5 cloves garlic, minced
• 1 (16-ounce) bag lentils
• 10 cups water
• 2 vegetable bouillion cubes
• 3 medium-sized carrots, sliced
• 3 celery stalks, sliced
• 1 (15-ounce) can navy beans
• 2 (15-ounce) cans stewed or diced tomatoes, undrained
• 1/4 cup uncooked brown rice
• 1/2 cup white wine
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried basil
• Dash of oregano
• Salt and freshly ground black pepper to taste

Preparation: Heat oil in large pot over medium heat. Saute onion and garlic about 5 minutes, or until tender. Add remaining ingredients. Reduce heat to low, and cook 1-1/2 to 2 hours, or until rice and vegetables are tender.

Serves 8

Ingredients:

• 1 tablespoon olive oil
• 1 cup diced onion
• 2 tablespoons chili powder
• 1 tablespoon grated orange rind
• 1 teaspoon crushed red pepper
• 4 garlic cloves, minced
• 2 cups shredded, cooked chicken breast
• 1/2 cup fresh orange juice
• 4 (10 1/2-ounce) cans low-salt chicken broth, divided
• 2 cups red bell pepper strips
• 1/3 cup (1-inch) julienne-cut carrot
• 1/3 cup diced, seeded Anaheim chile
• 2 tablespoons diced, seeded, jalapeno pepper
• 1/2 teaspoon salt
• 4 cups coarsely-chopped green cabbage
• 4 cups canned vegetable juice
• 1 cups uncooked wild rice
• 1 tablespoon chili powder
• 4 plum tomatoes, each cut into 8 wedges
• 3 cups navy beans, rinsed and drained
• 1/2 cup sour cream

Preparation: Heat oil in a large, nonstick skillet over medium heat. Add the onion and next 4 ingredients (onion through garlic); saute 4 minutes or until the onion is tender. Stir in chicken and orange juice; bring to a boil. Cook for 2 minutes or until the liquid is almost evaporated, stirring constantly. Add 1 can broth; bring to a boil. Stir in the bell pepper, carrot, Anaheim chile, jalapeno, and salt. Cook over medium heat 15 minutes or until vegetables are tender. Set aside.
Combine remaining 3 cans broth, cabbage, vegetable juice, rice, 1 tablespoon chili powder, and tomatoes in a large Dutch oven; bring to a boil. Reduce heat, and simmer 20 minutes. Add chicken mixture and beans; cook an additional 45 minutes. Serve with 1 tablespoon sour cream.