healthy soup

SystemSystem Posts: 39,060 Administrator
I really like soup, even though spring is near it's one of my favorite things to make. I have some good recipes and hope others will add some.

I made this the other night, it's great. I made the whole recipe and have soup for months. It would be wise to cut it in half.

Anarkali Mulligatawny in Los Angeles
Active Work Time: 30 minutes * Total Preparation Time: 1 1/2 hours *

You can find pureed garlic and pureed ginger in small jars at
well-stocked supermarkets.
16 cups water
1 pound red lentils
2 tablespoons pureed garlic
2 tablespoons pureed ginger root
1 onion, diced
2 large carrots, diced
3 stalks celery, thinly sliced
3 tomatoes, finely chopped
1 teaspoon turmeric powder
1 teaspoon curry powder
1 tablespoon salt or to taste
1 bunch finely chopped cilantro

* * *
Bring the water to a boil in a soup pot. Add the lentils and cook 5
minutes. Add the garlic, ginger, onion, carrots, celery, tomatoes, turmeric,
curry, salt and cilantro. Bring to a boil, reduce the heat and simmer until
the soup is reduced almost by one-fourth, 1 hour.

* * *
10 to 12 servings. Each of 12 servings: 70 calories; 617 mg sodium; 0
cholesterol; 0 fat; 0 saturated fat; 13 grams carbohydrates; 4 grams
protein; 4.66 grams fiber.

Soupe Au Pistou

Dean Ornish, MD

(French Vegetable Soup with Basil) This is the classic summer vegetable soup
of Provence, where basil and garlic are used as freely as salt and pepper.
Pistou, like Italian pesto, is an herb paste-in this case, a paste of basil,
beans and garlic that's stirred into the soup at the last minute to thicken
and flavor it. Serves 4.

1/2 cup diced onion
1/2 cup diced carrots
1/2 cup diced celery
1/2 cup diced turnips
1/2 cup diced peeled russet-type baking potato
1/2 cup diced leeks, white part only
1/2 cup diced peeled tomato, fresh or canned
4 cups vegetable broth, homemade or store-bought
1/2 cup 1-inch lengths dried whole wheat spaghetti
1 (15-ounce) can navy beans, or 2 cups homemade navy beans in 3/4 cup liquid
1 cup tightly packed basil leaves
3 garlic cloves, minced
salt and pepper


In a large saucepan, combine onion and vegetable broth. Bring to a simmer,
covered, over moderate heat and simmer until onion is softened, about 5

In a large pot, combine onion, carrots, celery turnips, potato, leeks,
tomato and vegetable broth. Bring to a simmer over moderate heat. Cover and
adjust heat to maintain a simmer. Cook 10 minutes. Add spaghetti and 1 cup
beans with their liquid. Cover and simmer until the spaghetti is tender
10-12 minutes.

To make pistou, combine remaining beans with their liquid, basil, and garlic
in a food processor and puree until smooth. Add the puree to the soup and
stir until blended. Season to taste with salt and pepper.

Nutritional Information
Serving Size: 1 3/4 cup
Calories: 271
Fat: 0.88 g
Cholesterol: 0 mg
Carbohydrate: 53.7 g
Protein: 14.6 g
Sodium: 58.0 mg (with no salt added)

Basil leaves tend to go black in the refrigerator. To extend their life,
wrap them in damp paper towels and then tuck that package in a plastic bag.
They will keep for several days.

This is one of my favorites ever, ok, so it's chili not soup but too good not to share.

Vegetarian 3 bean chili

1 T vegetable oil
1 large onion chopped
1 medium green pepper chopped
1 t. chopped garlic
1 cup dried lentils
3 cups water
1 (28 oz) can whole tomatoes, undrained cut up
1 (8 oz) can tomato sauce
2 T chili powder
2 t. cumin
1 t. dried oregano leaves
1/2 t. salt
1 (15 1/2 oz) can Great Northern beans, drained
1 (15 1/2oz) can kidney beans, rinsed, drained

In a 4 quart saucepan heat oil, add onion, green pepper and garlic. Cook
over medium high heat, stirring occassionally until vegetables are crisply
tender (3-5 minutes). Stir in lentils and water; continue cooking until
mizture comes to a full boil (4-6 minutes). Reduce heat to lo, cook until
lentils are tender (25 to 30 minutes). Stir in all remaining ingredients
EXCEPT Great Northern beans and kidney beans. Continue cooking until
slightly thickened and flavors are blended (15-20 minutes). Stir in beans,
continue cooking until heated through (2-4 minutes). Top with shredded
cheddar, chopped onions, jalepenos, sour cream...

Note: acidic ingredients like tomato products will hinder the lentils'
ability to become tender. Make sure they are cooked thoroughly before
adding tomatoes.

[This message has been edited by corkscrewed (edited March 29, 2001).]


  • SystemSystem Posts: 39,060 Administrator
    Wow, these recepies sound amazing! Thanks for posting, I"ll definatly give them a try!
  • SystemSystem Posts: 39,060 Administrator
    for Dena, and anyone else too!

    Split Pea Soup

    6 oz uncooked split peas (1 cup)
    6 cups water
    1 cup chopped onions
    1/2 cup chopped celery
    1/2 cup chopped carrots
    1 clove garlic, minced
    1/2 teaspoon dried thyme
    salt and pepper to taste (I use white pepper)

    Place peas and water in a large saucepan over medium heat. Bring to a boil.

    Add remaining ingredients, reduce heat to low, cover and simmer til peas are soft, about 2 hours. Stir occasionally while cooking.

    For a thicker soup, mash cooked peas with a fork or potato masher.

    8 servings
    84 calories
    6g protein
    0g fat
    15g carbohydrates
    13mg sodium
    0mg cholesterol

    I make this soup all the time, I don't worry about precision in measuring the ingredients, as long as you have the right amount of water and peas the veggie amounts don't have to be so exact. I prefer more garlic and will frequently put some garlic in the garlic press and throw that in when it's near done to give it a more garlicky taste. I use celery tops too, the veggies pretty much dissolve so tops are fine. Also, it thickens after a night in the fridge. enjoy!!!

    [This message has been edited by corkscrewed (edited April 28, 2001).]
  • SystemSystem Posts: 39,060 Administrator
    Thanks for the recipe. Does it freeze well, cause I'm the only one in my family who likes? Just means more for me.
  • SystemSystem Posts: 39,060 Administrator
    Yes, it freezes very well. I've also made it in the slow cooker before and it comes out great though not quite as mushy (I like mushy). I don't know how long it takes, you sort of eyeball it if you do it that way. I also add slightly less water to start and add more later if needed.
  • SystemSystem Posts: 39,060 Administrator
    Vegetarian Matzo Ball Soup

    * 1 pkg Manischewitz Matzo Ball & Soup Mix
    * 1 lb. bag carrots or 6-8 carrots (peeled, rough cut 1/2, and nice cut the other 1/2)
    * 6 stalks celery (rough cut 3 stalks, nice cut the other 3)
    * a few good grinds of black pepper
    * 1/2 t. salt
    * 2 onions (peeled & halved)
    * 2-3 T. chopped parsley
    * 1/4-1/2 green cabbage shredded
    * 1 pkg. frozen chopped spinach, cooked and wrung out well

    In large pot, prepare the Matzo Balls and soup mix exactly as directed on box. Yes, it's vegetarian.

    In a large pot or dutch oven, add 3-4 peeled rough chopped carrots, 3 rough chopped celery, and the 2 peeled & halved onions, and parsley. Add pepper & salt. Add enough water to cover everything well. Cover & boil until everything is totally(!) done - about an 1 hour. Add more water if needed, but not too much.

    Strain the vegtable broth through some cheese cloth into a large stock pot. Throw away the cooked veggies in the cheesecloth.

    Bring vegetable broth (in large stock pot) back to a boil. Add the nicely chopped carrots and celery. Cook carrots and celery until carrots are almost done to your liking. I recommend not totally mushy, but soft. The celery will be cooked pretty thoroughly. Add the cabbage. Cook until the cabbage is soft. Add the wrung out spinach. If you don't wring it out, the broth will be green!

    Carefully, add matzo ball & soup (large pot) to the vegetable soup (stock pot). Taste for seasoning.
  • SystemSystem Posts: 39,060 Administrator
    Hey frizzydizzylizzy, thanks for that, sounds great! I've noticed that also, much to my surprise, the soup mix is vegetarian.
  • corkscrewedcorkscrewed Registered Users Posts: 34
  • BrowneyedgirlBrowneyedgirl Registered Users Posts: 8
    Thanks for bumping, corkscrewed. Printing recipes now... icon_smile.gif

    Whatever you do, or dream you can do, begin it. Boldness has genius, power, and magic in it.

    ~ Goethe
  • corkscrewedcorkscrewed Registered Users Posts: 34
    bumpety bump
  • AlwayscurlyAlwayscurly Registered Users Posts: 35 Curl Connoisseur
    Thanks for these great recipes!! This weekend we MIGHT get snowed in, so it will be perfect for nice, hot soup!!
  • corkscrewedcorkscrewed Registered Users Posts: 34
    my pleasure icon_smile.gif.

    I'm looking for a great vegetarian minestrone recipe. Anyone?
  • corkscrewedcorkscrewed Registered Users Posts: 34
    I can't believe I never added this one to the thread. This might be my favorite soup ever. It's actually quite easy to make despite the somewhat complicated sounding directions. It's from Mollie Katzen. And there's more great recipes here.


    Adapted from "Mollie Katzen's Vegetable Heaven"
    Preparation time: 50 minutes (20 minutes of work)
    Yield: 6 to 8 servings (possibly even more)

    Roasted garlic is a mild, rich presence in this low-key, creamy soup. It is used in combination with fresh garlic, which is cooked directly into the stock, creating a deep, complex flavor. This soup contains a surprise ingredient: silken tofu, a seamlessly smooth variety that comes vacuum-packed in little cardboard boxes in most grocery stores. It gives the soup an incredible creaminess – better, in this case, than cream itself. Really!

    4 bulbs garlic
    1 1/2 pounds russet potatoes (about 4 medium-sized), peeled and cut into medium-sized chunks
    8 additional large cloves garlic, peeled
    6 cups water
    2 1/2 cups chopped onion
    1 large carrot, peeled and cut into large chunks
    2 teaspoons salt (or to taste)
    A few sprigs fresh rosemary (or a teaball with about 2 teaspoons dried)
    1 10-ounce box soft silken tofu
    White pepper to taste
    Additional sprigs rosemary for garnish (optional)

    Preheat oven to 375ºF. Line a small pie pan with foil. Trim the very tips of the garlic bulbs, then stand them on their bases directly on the foil. Roast until the garlic feels soft when gently squeezed (about 30 minutes, but maybe longer, depending upon the size and density of the bulbs). Remove from the oven and set aside to cool.

    Meanwhile, place the potatoes in a large saucepan or Dutch oven with the 8 additional cloves of peeled garlic, water, onion, carrot, salt, and rosemary. Bring to a boil, then cover and simmer until the potatoes are very soft (about 20 to 30 minutes.) Remove from heat; fish out and discard the rosemary.

    Back to the roasted garlic: When the bulbs are cool enough to handle, break them apart with your hands, and literally squeeze the pulp from each clove into a small bowl. (This task will be a little sticky.)

    Measure out 2 tablespoons of the roasted garlic, and stir this into the soup, along with the silken tofu, mashed slightly or broken up into pieces. Then transfer the soup--in several batches--to a blender or food processor, and purée each batch until very smooth. Return the purée to another pot, and stir well.

    Heat the soup gently; adjust salt, and add white pepper to taste. Serve hot, garnished with a sprig or two of fresh rosemary, if available.

    Use russet potatoes, rather than creamier ones, like yellow Finn or Yukon gold. The former will whip up more cleanly, and the latter will become too gluey in the blender or food processor.

    Save time by roasting the garlic while the potatoes cook.

    You'll probably end up with more than enough roasted garlic paste. Use any extra for spreading on toast or baked potatoes, or any other creative application you can think of.

    This soup keeps well for about 5 days if stored in a tightly covered container and refrigerated. It reheats just fine.
  • ea4scea4sc Registered Users Posts: 15
    <BLOCKQUOTE><font size="1" face="Verdana, Arial">quote:</font><HR>Originally posted by corkscrewed:

    I'm looking for a great vegetarian minestrone recipe. Anyone?

    Hey Corkscrewed-
    I just made a FABULOUS vegetarian minestrone last night (if I do say so myself!) It was so easy, healthy, and yummy!! I added 1 can of white cannelini beans, drained, when I added the broth, just to give it a bit of protein and a little more substance.

    2 teaspoons olive oil
    1 large garlic clove, minced
    1 large onion, chopped
    1 large carrot, chopped
    1 rib celery, chopped
    1 can low-sodium diced tomatoes, with juices
    2 cans vegetable broth
    1 large zuccini, chopped
    1 large russet potato, peeled and chopped
    1/4 cup small tube pasta, like mini-macaroni
    4 cups fresh spinach leaves, chopped coarsely
    1/4 cup fresh basil, chopped
    salt and pepper to taste
    parmesan cheese, if desired

    Heat olive oil in a large 4 quart pot over medium-high heat. Add garlic, onion, carrot, celery, and stir until softened, about 2-3 minutes. Add tomatoes, broth, zuccini, potatos, and bring to a boil. Lower heat to low, simmer about 30 minutes with pot mostly covered (vented) until potoatos are cooked (but firm). Add macaroni, continue simmering 10 minutes. Add spinach and basil, cook 5 more minutes, stirring. Season with salt and pepper to taste, serve with parmesan cheese if desired.

    [ January 03, 2002: Message edited by: ea4sc ]
    Nobody is motivated all the time (or if she is, she is probably annoying).

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