Do you have a low-cal SOUP recipe? - Recipes - Dietitian's Corner

Diet & Weight Loss Forums > Dietitian's Corner > Recipes > Do you have a low-cal SOUP recipe?

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sqzee
New Member

Joined:	22 January 2009
Location:
Posts:	392

Anyone? Because I have just learned how to make tomato-soup and it's great, so I researched butternut squash soup but they all seem to have cream or a ton of milk.

Other soups are welcome of course :wink:

I am in love with soups!

roxxie
Member

Joined:	26 January 2008
Location:	Ottawa, Ontario Canada
Posts:	16

I have a great and very easy low-cal Broccoli soup recipe. It's supposed to be cream of broccoli but I just don't add the cream and it tastes great.

1 'mound' of broccoli (the size the store sells them in, rubber banded...)
1 onion
3 'segments' of a clove of garlic
1 box chicken soup broth (I use low sodium)
Pepper

Directions could not be easier... peel & chop the broccoli, put it in a large pot, add the soup broth, bring it to a boil. Reduce the heat to a simmer and add the (chopped) onion and garlic. When the broccoli is sufficiently soft, use a 'wand' mixer to blend it to a smooth soup (or I suppose you could put it in a blender if you don't have the wand-style mixer). Pepper to taste.

Add some cream here if you want but I really don't think the calories are worth it. Soup stock is ridiculously low cal, as are vegetables, so this soup is pretty much safe!

ShannonOfDoom
Distinguished Member

Joined:	15 May 2008
Location:	Gold Coast, Australia
Posts:	480

Soups are a staple of my diet & make HEAPS of them. The best thing about them is you really don't need a recipe, just use what you have leftover in your fridge & pantry.

Here's a few regulars I make:

Thai pumpkin soup:

1/2 a small pumpkin grated or diced finely
2 stalks of celery diced finely
2 carrots diced finely
1 red onion diced finely
2 cloves of garlic diced finely
1 teaspoon of red Thai curry paste
1 teaspoon of butter
2 cups of chicken or veggie stock
1/2 cup of low fat coconut milk or 1/2 cup of skim milk + 1 tsp coconut essence
lime wedges to serve

In a large stockpot fry off the garlic, onion & curry paste. Add the remaining vegetables & cook until tender. add liquids & warm through. Take soup off the heat & blend to a puree. (I use a stick blender)

Serve with a nice crusty wholegrain bread

Makes 4-6 serves.

Asian style chicken or beef broth with noodles

1 skinless chicken breast or 1 porterhouse steak (fat trimmed)
4 cups of chicken or beef stock
1 red chili
1 bunch of Asian greens (bock choi or pack choi)
1 carrot, sliced into matchsticks
1/2 a cup of corn kernels
1 bunch of spring onions cut into batons
#%@&!ake mushrooms
1 serve of soba noodles
2 cloves of garlic
1 brown onion diced
1 tablespoon of peanut oil
a splash of sesame seed oil
2 tablespoons of soy sauce

I use a large heavy based fry pan to make this but if you have a wok it would work brilliantly. Put the oil in the pan & get it nice & hot, seal the outside of the chicken or beef well making sure it's very rare inside. Remove from the heat & slice thinly.

Fry off the onions, garlic, chili & mushrooms then add your stock, soy & remaining veggies. Simmer until the Asian veg wilt & add the chicken or beef back into the soup & the soba noodles.

Cook until the meat is just cooked & the noodles are tender.

Serves 2-4

Cauliflower, bacon & leek soup.

1/2 a head of cauliflour, chopped finely
1 leek chopped finely
2 cups of veggie stock
1 tsp butter or olive oil
1 cup of skim milk
1 rasher of bacon with the fat on..diced finely (I know it's bad fat, but it's such a small amount)
1 clove of garlic diced
A splash of cream to serve (optional)
Crispy fried garlic to serve (optional)

Sautee the bacon in a heavy based stock pot then add the garlic...fry for a few seconds then add remaining ingredients. Simmer until the veggies are tender. Remove from the heat & puree.

Serves 4

You really can use up anything leftover especially when making puree soups. :cool: