Weight Watching Soup Recipes

Soup Bases

Although homemade stock is very healthful, it is also time-consuming to make. There are several varieties of prepared broths available at the supermarket. Beef, vegetable and chicken are popular choices. If you are sensitive to salt, choose reduced-sodium broths. For creamy soups, pureed vegetables such as potatoes and winter squashes can be used. Adding cornstarch will also produce a thicker base than broth. The traditional cream used in chowders can be replaced with evaporated skim milk for a low-fat alternative.

Healthy Additions

By choosing foods from all the food groups, you can make a healthy, balanced soup as a meal in itself. Protein is often skinless poultry, tofu chunks, beans, fish or pork. Vegetables of all kinds can be used to add fiber, vitamins and minerals. Beans, such as kidney, lentil and navy, will also add fiber and nutrients. Whole grain pasta, brown rice and barley supply complex carbohydrates in many soup recipes.

Recipes

New England Clam Chowder

Ingredients

2 medium potatoes, peeled and diced

1 celery stalk, chopped

1 onion, diced

4 tsp. margarine

1 c. water

1 c. skim milk

1 c. evaporated skim milk

1 tbs. flour

One 10 oz. can chopped clams, drained

½ c. of reserved clam juice from clams

½ tsp. thyme

Fresh ground pepper, to taste 2 slices of bacon, cooked and crumbled

Directions

In medium saucepan, combine potatoes, celery, onion, margarine and water; bring to a boil. Reduce heat and cover; simmer until potatoes are soft, about 15 minutes.

In medium bowl, mix milk, evaporated milk and flour until smooth. Add milk mixture, clams, clam juice, thyme and pepper to saucepan; Stir constantly and cook until thickened, about 10 minutes. Serve and add bacon crumbles to each bowl.

Servings and Nutrition Information

Makes 4 servings.

250 Calories, 3 g Total Fat, 1 g Saturated Fat, 2 g Fiber, 31 g Carbohydrate, 23 g Protein, 41 mg Cholesterol, 300 mg Sodium

Lentil and Swiss Chard Soup

Ingredients

2 tsp. olive oil

1 onion, chopped

1 garlic clove, minced

2 c. low-sodium beef broth

1 c. dried lentils, rinsed and drained

2 c. water

2 c. Swiss chard leaves, shredded

1 tbs. fresh cilantro, chopped

½ tsp. cumin

¼ tsp. salt

Fresh ground pepper, to taste

2 tsp. fresh lemon juice

Directions

In medium saucepan, heat oil. Add onion and garlic; sauté about 5 minutes until tender. Add broth, lentils and water; bring to boil. Reduce heat and cover; simmer until lentils are soft, about 45 minutes.

Add Swiss chard leaves, cilantro, cumin, salt and pepper. Stir well and cook until chard wilts, about 5 minutes. Stir in lemon juice.

Servings and Nutrition Information

Makes 4 servings.

196 Calories, 4 g Fat, 1 g Saturated Fat, 14 g Fiber, 28 g Carbohydrate, 14 g Protein, 0 mg Cholesterol, 225 mg Sodium.