Carrot Lentil Soup

It is another pureed vegetable soup! Plus, it has the goodness of lentils. Lentils are high in fibre and a good source of vegetarian protein. The best part? You won't even know they're there after they're pureed. It's a great soup if you're not really into lentils (or you're feeding a picky eater).

Carrot Lentil Soup
1 1tbsp tbsp(15 mL) (15 mL) canola oil
3 3carrotcarrots, sliced
2 2oniononions, chopped
2 2cloves garlic, minced
1 1tbsp tbsp(15 mL) (15 mL) minced gingerroot
1 1tsp tsp(5 mL) (5 mL) ground cumin
1/2 1/2tsp tsp(2 mL) (2 mL) salt
1/4 1/4tsp tsp(1 mL) (1 mL) pepper
6 6cups cups(1.5 L) (1.5 L) vegetable stock or chickenstock
3/4 3/4cup cup(175 mL) (175 mL) red lentils
Garnish
2 2tbsp tbsp(25 mL) (25 mL) chopped fresh coriander or parsley
1/2 1/2cup cup(125 mL) (125 mL) plain low-fat yogurt
(Alternately, sour cream and dill)

Heat oil in saucepan over medium. Cook everything except the lentils and stock in the oil for about 5 minutes (until onions start to soften).

Add stock and lentils. Bring to boil, then simmer 20 minutes. When carrots and lentils are soft, puree soup with immersion blender or in batches in regular blender.

Garnish with herbed yogurt pr sour cream when serving. This soup freezes well.

Assuming 4 servings (and these would be very large servings):
Calories: 248, Protein: 13g, Fat 6 g (1 g sat), Carb 38g (7 g fibre)

Broccoli Cheddar Soup

It's got cheese. What's not to love about soup with cheese?

A word of caution: boiling cheese is a bad idea. Remove soup from heat, add it at the end, and stir like crazy. When reheating, use low heat and avoid boiling.

Broccoli Cheddar Soup
4 servings

Ingredients:

• 2 cups chopped broccoli, stems included
• 1 carrot, thinly sliced
• 2 1/2 cups chicken stock (or water with bouillon powder)
• 2-3 cloves garlic, minced
• 1/3 cup flour
• 2/3 cup milk
• 1/2 tsp basil
• 1/2 tsp paprika (optional)
  
• pepper to taste
• 1 cup shredded cheddar cheese, low fat
  

Directions:
Cut up the broccoli and carrot. Cover with chicken stock and bring to a boil in a medium saucepan. Simmer until carrot is tender - about 10 minutes. Broccoli will be overcooked at this point, but that's okay.

Puree veggies using an immersion blender or in batches in a normal blender. Return to pot over medium heat. Add garlic, basil, and paprika.

Put flour in a liquid measuring cup. Add milk to make 1 cup. Mix well with a fork to remove lumps. It often works better to add the milk a bit at a time, mixing as you go. Add floury milk to soup, stirring well. Bring to boil - stir frequently to keep it from sticking to the bottom. Soup should get very thick and creamy.

Remove put from heat. Add cheese, stirring very well. Serve with crackers or bread, and add pepper to taste.

Per serving (using 1% milk and low fat cheese): Calories 134, Fat 3.0 g (2 g sat), Carb 15.8 g, Protein 11.6 g, Fibre 2.2 g, Sodium 814 mg.

Butternut Squash Soup

This soup is fantastic. Probably because it has a brick of cream cheese in it. I used "light", though, so clearly it's okay. It's creamy and rich and just a wonderful meal for a February evening. Rumour has it this also makes an excellent pasta sauce.

Adapted from Allrecipes. How could 1,000 people steer me wrong?

Butternut Squash Soup
1 large butternut squash
1 onion, coarsely chopped
3 cloves garlic, peeled
3 tablespoons oil

3 cups water
1 tablespoon chicken bouillon powder
1/2 teaspoon italian seasoning (or marjoram or oregano)
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper
dash liquid smoke
1 8 oz brick light cream cheese*

1. Wash the outside of the squash well. Microwave whole for 3 minutes on high to soften. Slice in half and scoop out and discard the seeds and pulp. Place in a microwavable dish and microwave until soft, 10-15 minutes on high. Let cool for a few minutes.

2. Chop onion. Peel garlic. Put in a large saucepan with the oil. Cook over medium until onion is cooked through and just a little brown. Add the water and bouillon (or, of course, sub real chicken broth). Scoop squash flesh into soup using a large spoon or ice cream scoop. Add seasonings. Simmer 5 minutes to blend the flavours and make sure all parts of the squash are evenly cooked.

3. Add cream cheese. Remove from heat. Blend with immersion blender, or in batches in a normal blender (carefully!). Adjust seasoning to taste.

*If a brick of cream cheese isn't your style, you can add anything you like for a creamy dairy product: 1 cup half and half, 1 cup milk, 1 cup plain yogurt, or 1 cup evaporated skim milk.

Assuming 8 servings: Calories 181, Fat 10.8 g (3.7 saturated), Protein 5.1 g, Carbs 16.3 g (2.9 g fibre), Sodium 95.6 mg

Crockpot Chicken Noodle Soup

The recipe makes enough to feed an army - I'd guess 15 servings, so either make it for a crowd or plan to freeze a bunch. Apologies for the lack of photo - I didn't intent to blog this, but I've been recommending the recipes often so this will give it a home.

Source

Slow Cooker Chicken Noodle Soup

• 8 cups water
• 2 cup carrot, cut into 1/4-inch slices
• 1 medium onion, chopped (I minced in a food processor)
• 2 garlic cloves, minced
• 1 teaspoon poultry seasoning
• 4 teaspoons salt (to taste)
• 1/2 teaspoon fresh ground black pepper, to taste
• 1 (3 1/2 lb) roasting chicken (frozen utility grade is usually the best value - if prepping the night before, just put frozen into pot)
• 1-2 cups frozen veggies (corn, peas, etc)
• 3 cups noodles, uncooked (egg, bowtie, or whatever you like)

Directions

1. In 4-1/2 to 6-quart slow-cooker bowl, combine water, carrots, celery, onion, garlic, poultry seasoning, 4 t salt, 1/2 t pepper.
2. Place whole chicken on top of vegetables.
3. Cover slow cooker with lid and cook as manufacturer directs on low setting 8 to 10 hours or on high 4-5 hours.
4. Transfer chicken to cutting board. Add noodles and frozen veggies to slow-cooker; cover with lid and cook (on low or high) 20 minutes.
5. While noodles cook, remove and discard skin, fat and bones from chicken; shred meat.
6. Skim fat from soup and discard. Return half of chicken to soup to serve. (Reserve the rest of the chicken meat for another use.)

Estimated nutrional content per 1 cup serving (14 servings in above recipe, half the chicken meat added back):
Calories: 112
Fat: 1.4 g (0.3 saturated)
Sodium: 711 mg
Carbs: 16 g (2 g fibre)
Protein: 9.3 g

Curried Cauliflower Soup with Honey

 

I like pureed soups. I like curried soups. And so I bring you:

Curried Cauliflower Soup with Honey from Serious Eats and Sunday Nite Dinner.

Ingredients:
1 head of cauliflower, cut into large florets (6 cups) 
3 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon ground black pepper
1 large onion, sliced thick 
1 tablespoon curry powder
2 cups low-sodium chicken stock
2 cups water
1/2 teaspoon cayenne pepper
honey
Directions:
1) Preheat oven to 400 degrees. Spread cauliflower florets on a baking sheet, drizzle with 2 tablespoons of oil and sprinkle with salt and pepper. Toss to coat. Roast until florets are browned, about 20 - 25 minutes.
2) In a medium stockpot, heat 1 tablespoon of oil over medium heat. Add onions and sauté until they are clear or browned. Stir in curry powder and cook until fragrant, 1 - 2 minutes. Add chicken stock, water and cauliflower. Cover and bring to boil and then simmer until cauliflower is soft, about 5 minutes.
3) Puree the soup with a stand or immersion blender until smooth. Return to pot if using a stand blender, reheat if necessary. Add cayenne pepper, salt and pepper to taste. Serve in bowl with a drizzle of honey.
Serves 4

The honey really makes a difference - don't skip the garnish. This is really tasty, not too difficult, and makes me long for an immersion blender. Someday I'll get one. And I will love it.

Sweet Potato and Apple Curried Soup

 

Sweet Potato and Apple Curried Soup

4 entree servings or 6 appetizer servings.

Ingredients:

1 jumbo sweet potato (about 2 cups)

2 apples, peeled cored and diced

3 cups chicken stock

2 tsp onion powder (or some real onion)

2 cloves garlic, minced

1 1/2 tbsp mild curry powder (adjust if your curry powder is hotter)

1/2 tsp ginger powder

sour cream or yogurt for garnish

Directions:

Wash sweet potato, stab generously with fork, and microwave until soft all the way through (approx. 15-20 minutes on high).

Meanwhile, put apples, chicken stock, and spices in a large soup pot. Bring to a boil, then simmer until sweet potatoes are done. Cut sweet potato in half and scoop flesh into pot. Stir until well combined. Simmer 10 minutes.

Puree using immersion blender or in batches in regular blender (do not fill past half full, as it can overflow). Add water as needed to reach desired consistancy.

Serve garnished with sour cream or plain yogurt. 

Freeze up to 3 months. Makes a great low-calorie (but filling and delicious) lunch option.  This is loosely "my" recipe in that I didn't specifically follow anyone else's and definitely wrote my own directions. I'm in love with cooking sweet potatoes in the microwave. I hate peeling those bad boys. This is one of my favorite soups.

Roasted Tomato Soup

My own adaptation of this recipe.

Roasted Tomato Soup

5 medium tomatoes (any variety, use 6-7 if they're smaller Romas)
1 large carrot
olive oil (to drizzle or spray)
3 cloves garlic, minced
2 cups chicken stock (or 2 tsp/cubes bullion + 2 cups water)
1 tsp dried basil
1/2 tbsp balsamic vinegar (or red wine vinegar)
salt and pepper to taste

1. Quarter tomatoes. Arrange cut side up on baking tray. Peel carrot, cut into large pieces and add to tray. Spray with oil, sprinkle with salt and pepper. Bake 45 min at 375*F.

2. Dump veggies into blender or food processor. Add garlic, basil, vinegar, and 1 cup stock. Blend well. Taste, add more stock to thin to desired consistency. Serve either hot or chilled, ideally with a cheddar grilled cheese sandwich.

This soup will freeze well, and is a great way to preserve some of those wonderful summer tomatoes. I wanted to add a sprinkle of chipotle powder... but I seem to have misplaced it. It was yummy the way it was.