SOUP RECIPES: Spicy Sweet Potato and Black Bean Soup . . . Broccoli Cheese Soup . . . Pasta and Bean Soup
Spicy Sweet Potato and Black Bean Soup
1 teaspoon canola oil
1 sweet yellow onion, chopped
2 cloves garlic, minced
1 red pepper, chopped
1 carrot, chopped
1 medium sweet potato, peeled and chopped
1 cup frozen corn
1 14½-ounce can no-salt-added whole tomatoes
1 14½-ounce can fat-free, reduced sodium chicken broth
2 cups water
½ teaspoon pepper
¼ teaspoon salt
¼ teaspoon cayenne
1 15-ounce can black beans, rinsed and drained
Heat oil in a Dutch oven over medium-high heat. Add onion, garlic, red pepper and carrot and cook, stirring frequently, until vegetables are tender. Stir in sweet potato and corn.
Drain tomatoes, reserving juice. Chop tomatoes. Add tomatoes and reserved juice to soup.
Stir in broth, water, pepper, salt and cayenne. Heat to a boil, reduce heat and simmer about 20 minutes or until sweet potatoes are tender. Stir in beans and cook 5 minutes.
Yield: Serves 6.
Approximate nutritional analysis per serving: 160 calories (10 percent from fat), 2 grams total fat (trace saturated fat), no cholesterol, 28 grams carbohydrates, 9 grams protein, 334 milligrams sodium, 7 grams dietary fiber.
Broccoli Cheese Soup
3 cups low-sodium chicken broth
2½ cups 2 percent milk
8 ounces light processed cheese, cubed (such as Velveeta made with 2 percent milk)
1/3 cup all-purpose flour
½ teaspoon onion powder
¼ teaspoon black pepper
4 cups bite-size broccoli florets without stems
Combine chicken broth, milk, cheese cubes, flour, onion powder and pepper in a stockpot on low to medium-low heat. Whisk to break up any lumps of flour then turn heat up to medium-high. Whisking constantly, bring soup to a boil, then reduce heat to low.
Add broccoli to the pot and simmer for about 15 minutes or until broccoli is tender. Using an immersion blender, puree about one-third of the soup to thicken it. Serve immediately.
Yield: Serves 6.
Approximate nutritional analysis per 1-cup serving: 183 calories, 13 grams carbohydrates, 691 milligrams sodium, 7 grams fat, 10 grams protein grams, 16 milligrams cholesterol, 1.4 grams fiber.
Pasta and Bean Soup
1 tablespoon olive oil
1 cup sliced yellow onion
½ cup sliced carrots
1 cup sliced celery
2½ cups canned low-sodium diced tomatoes (including juice)
1 cup sliced cabbage
2 ounces uncooked fusilli pasta (1 cup)
1 tablespoon balsamic vinegar
1 tablespoon prepared horseradish
2 cups fresh spinach, washed
1 cup rinsed and drained canned red beans
¼ pound lean smoked ham, cubed (about ¾ cup)
2 ounces shredded low-fat cheddar cheese (½ cup)
Salt and freshly ground pepper
Heat olive oil in a large saucepan over medium-high heat. Add onion, carrots and celery. Saute 2 to 3 minutes. Add tomatoes and 3 cups water. Bring to a boil, lower heat to medium, cover and cook 5 minutes. Add cabbage and pasta. Raise heat and boil, uncovered, 8 to 10 minutes. Stir vinegar into horseradish. Add to soup with spinach, beans and ham. Boil 1 to 2 minutes, until spinach is wilted. Add cheese and salt and pepper to taste.
Yield: Serves 2.
Approximate nutritional analysis per serving: 532 calories (22 percent from fat), 13.3 grams fat (3.4 grams saturated, 5.8 grams monounsaturated), 33 milligrams cholesterol, 34 grams protein, 73.1 grams carbohydrates, 16.8 grams fiber, 752 milligrams sodium.