Healthy Soup Recipes

Transcription

1 Healthy Soup Recipes

2 Hearty Tuscan Soup 2 tbsp (30 ml) Olive oil 2 large Onions, diced 4 Carrots, peeled, diced 4 stalks Celery, chopped 5 cloves Garlic, peeled, minced 4 tsp (20 ml) Oregano, dried 2 tsp (10 ml) Basil, dried 1 cup (250 ml) Brown rice 2 cans (2 x 796 ml) Stewed tomatoes, no salt added 6 cups (1.5 L) Broth, chicken or vegetable, reduced sodium 2 cans (2 x 540 ml) Mixed beans, drained, rinsed 2 pkg (2 x 300 g) Spinach, frozen, chopped 1. In large stock pot, heat oil over medium heat and cook onion, carrots, celery, garlic, oregano, and basil for about 10 minutes or until softened. Stir in rice to coat. 2. Add tomatoes, broth, beans and spinach; bring to boil. Cover and simmer for about 40 minutes or until rice is tender. 3. Slow cooker variation: Combine all the ingredients in slow cooker and cook on low for 6 to 8 hours or on high for 3 to 4 hours. 4. Frozen vegetable option: Omit spinach and add 500 ml (2 cups) frozen mixed vegetables. *Recipe source: Emily Richards, PH Ec. Heart and Stroke Foundation 2011.

3 Mean Green Broccoli Soup with Cheddar 3 large stalk Broccoli, cut into florets 5 cloves Garlic, peeled, minced 3 Onion, chopped 1/3 cup (80 ml) Cheddar cheese, old, diced ¾ cup (175 ml) Brown rice 9 cups (2.25 L) Broth, chicken or vegetable, reduced sodium 9 cups (2. 25 L) Milk, 2% M.F. or less 1/3 cup (80 ml) Lemon juice, fresh To taste Black pepper, ground 1. Cut broccoli stalks from tops; peel fibrous outer layer from stalks and chop coarsely. Cut off flowers and put them aside. 2. In a large pot, combine chopped stalks, garlic, onion, rice, hot pepper flakes and broth. Bring to a boil over high heat. Reduce heat, cover and boil gently for 10 minutes or until rice is almost tender. Add florets and cook, covered, for about 5 minutes or just until broccoli is tender. 3. In a blender, purée a little at a time until smooth and return to pot, if necessary. Stir in milk. Heat over medium-low heat, stirring often, just until it's steaming. Do not allow to boil. Stir in lemon juice and season to taste with pepper. 4. Sprinkle each serving with the cubed cheddar. *Recipe source: Dairy Farmers of Canada

4 Potato Leek Soup 2 tbsp (30 ml) Vegetable oil 6 Leeks, white and light green parts, thinly sliced 6 stalks Celery, thinly sliced Black pepper, ground 9 large Baking potatoes, peeled, diced 6 cups (1500 ml) Broth, vegetable or chicken, reduced sodium 6 cups (1500 ml) Milk, 2% M.F. or less 1/3 cup (80 ml) Lemon juice, fresh 1. In a large stock pot, heat vegetable oil over medium heat. Add leeks, celery and 1 ml (1/4 tsp) pepper and cook, stirring often, for 5 minutes or until leeks are tender. 2. Add potatoes, broth and 250 ml (1 cup) water; cover and bring to a boil over high heat. Reduce heat to medium-low and boil gently, covered, for 15 minutes or until potatoes are soft. Remove from heat. 3. In a blender, in batches, or with an immersion blender, purée about half of soup until smooth, leaving half chunky. Return to pot, if necessary. 4. Stir in milk; heat over medium heat, stirring often, just until steaming (do not let boil). Stir in lemon juice and season to taste with pepper. *Recipe source: Dairy Farmers of Canada

5 Tomato Soup 1/3 cup (80 ml) Olive oil 1 large Onion, diced 2 cloves Garlic, minced 3 cans (3 x 28 oz) Crushed tomatoes, no salt added 3 tbsp (45 ml) Chicken bouillon, reduced sodium 9 cups (2.25 L) Water ¾ cup (175 ml) Bread crumbs, whole grain 4 tsp (20 ml) Brown sugar To taste Black pepper, ground 1. Cook the onion in a large pot over medium heat with olive oil until the onion is transparent (about two minutes). Add garlic and cook for 1 more minute. 2. Add the can of tomatoes, the chicken base and water. Stir to combine. Season with freshly cracked black pepper and brown sugar. If you'd like to add other herbs (fresh basil, bay leaf, oregano), do so at this time. 3. Stir in the bread crumbs. Allow the soup to simmer over medium heat for 10 minutes, stirring occasionally. Taste and adjust salt and pepper to your liking. 4. At this point, you can either serve the soup as is (slightly chunky) or puree with an immersion blender. *Recipe adapted from:

6 Chicken Noodle Soup 2 tbsp (30 ml) Olive oil 1 large Onion, diced 4 medium Carrots, peeled, diced 4 stalks Celery, diced 10 cups (2.5 L) Chicken broth, reduced sodium 4 cups (1 L) Water 2 Bay leaf 4 cups (1000 ml) Egg noodles, whole wheat 1 tsp (5 ml) Thyme, dried 2 lb (900 g) Chicken, cooked, diced To taste Black pepper, ground 1. Heat a large Dutch oven over medium-high heat. 2. Add onions, carrots, and celery. Sauté vegetables until soft, about 5 minutes. 3. Add chicken both, water, bay leaf, and thyme. 4. Reduce heat and simmer 20 minutes. 5. Add noodles and chicken. Cook until tender about 8 minutes. Season with salt and pepper. *Recipe adapted from: Quick Cook s Illustrated

7 Sweet Potato Soup 1/3 cup (80 ml) Olive oil 4 Onions, peeled, chopped 4 Carrots, peeled and chopped 4 Celery stalks, chopped 2 large Sweet potato, peeled and chopped 6 cups (1.5 L) Broth, vegetable or chicken, reduced sodium 2 tbsp (30 ml) Cinnamon, ground To taste Pepper 1. Place a large stock pot over medium heat and add the oil. When it begins to get hot, add the onions, carrots and celery and sauté until softened and fully aromatized. 2. Add the sweet potatoes and enough broth to completely cover all the vegetables. Season with cinnamon and pepper and bring to a simmer. 3. Cook until potatoes are very soft and then puree with a hand blender, food processor or countertop blender until smooth. You may also serve the soup as is. Taste and add more seasoning if needed. *Recipe adapted from: Chef Michael Smith

8 Corn and Potato Chowder 1.5 cups (175 ml) Olive oil 7.5 cups (1875 ml) Green pepper, chopped 2.5 cups (625 ml) Green onions, chopped, divided in half 10 cups (2500 ml) Corn kernels, frozen 6.25 cups (1.5 L) Water 5 tsp (25 ml) Seafood bouillon, reduced sodium 4 tsp (20 ml) Thyme, dried 2 tsp (10 ml) Ground red pepper 5 lb (2300 g) Baking potatoes, diced 5 cup (1.25 L) Evaporated milk, 2% M.F. or less 1.25 cups (300 ml) Parsley, chopped 2.5 cups (375 ml) Cheddar cheese, old, 21% M.F. or less 1. Heat oil in a large stock pot over medium-high heat. Add bell pepper and half of the green onions, and sauté 4 minutes or until lightly browned. 2. Increase heat to high; add corn, water, seafood seasoning, thyme, red pepper, and potatoes; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until potatoes are tender. Remove from heat, and stir in evaporated milk and chopped parsley. When serving, sprinkle with cheese. *Recipe adapted from: