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12 Simple Soup Recipes

  • Amy Kalyn Sims

    Black Bean

    Saute 1 chopped onion, 1 tablespoon cumin, and 4 minced garlic cloves in 2 tablespoons olive oil.

    Add 3 1/2 cups low-sodium chicken broth, 3 chopped tomatoes, one 15-ounce can black beans, and one 1.4-ounce can diced green chili peppers. Bring to a boil, cover, and simmer 5 minutes.

    Add 1 tablespoon snipped fresh cilantro. Garnish soup with crushed tortilla chips.

    245 calories, 10g protein, 34g carbohydrate, 11g fat (1g saturated), 8g fiber.

     
  • Amy Kalyn Sims

    Pumpkin

    Saute 2 slices chopped bacon and 1 chopped onion; drain fat.

    Add one 29-ounce can pumpkin, 3 1/2 cups low-sodium chicken broth, 1 cup applesauce, and 2 teaspoons ground ginger.

    Add salt and pepper; bring to boil. Simmer.

    Add 1/2 cup light sour cream.

    241 calories, 7g protein, 29g carbohydrate, 12g fat (5g saturated), 7g fiber.

  • Tofu Noodle

    Combine 1 pound light extra-firm tofu (cut up), 1 tablespoon soy sauce, and 1 tablespoon toasted sesame oil; set aside.

    Combine 3 1/2 cups low-sodium vegetable broth, one 10.5-ounce can condensed vegetarian vegetable soup, one 10-ounce package frozen chopped broccoli, and 2 ounces dried udon noodles; bring to a boil.

    Simmer, covered, 5 minutes. Add tofu mixture; heat through.

    204 calories, 14g protein, 25g carbohydrate, 6g fat (1g saturated), 3g fiber.

     
  • Amy Kalyn Sims

    Shrimp Egg Drop

    Saute 1 cup sliced mushrooms in 1 tablespoon canola oil.

    Add 3 1/2 cups low-sodium chicken broth, 1/4 cup rice vinegar, 2 tablespoons soy sauce, 1 teaspoon each sugar and grated ginger; simmer 2 minutes.

    Add 12 ounces peeled raw shrimp and 1/4 cup each peas and shredded carrots. Mix 1 tablespoon each cornstarch and cold water; add to pot.

    Beat in 1 egg; simmer till cooked.

    208 calories, 22g protein, 13g carbohydrate, 7g fat (1g saturated), 2g fiber.

  • Amy Kalyn Sims

    Mushroom

    Saute 1 thinly sliced red onion and 1 pound sliced fresh mushrooms in 3 tablespoons butter.

    Add 3 1/2 cups low-sodium beef broth, 3 cups water, and 2 envelopes onion-mushroom soup mix, and bring to a boil.

    Simmer 5 minutes.

    Add 2 tablespoons dry sherry.

    177 calories, 7g protein, 14g carbohydrate, 10g fat (6g saturated), 2g fiber.

     
  • Amy Kalyn Sims

    Chunky White Bean

    Saute 12 ounces lean ground turkey breast and 1 chopped onion in 1 tablespoon olive oil; drain fat.

    Add two 15-ounce cans great northern beans, one 16-ounce jar green salsa, 1 3/4 cups low-sodium chicken broth, and 1 1/2 teaspoons cumin.

    Simmer, covered, 15 minutes.

    383 calories, 38g protein, 53g carbohydrate, 3g fat (1g saturated), 12g fiber.

  • Amy Kalyn Sims

    Vegetable Beef Barley

    Saute 12 ounces lean beef in 1 tablespoon vegetable oil; drain fat.

    Add 4 cups low-sodium beef broth, 1 cup chopped onion, 1/2 cup chopped celery, 1 teaspoon oregano, 1/4 teaspoon pepper, and 2 minced garlic cloves. Cover; simmer 1 hour.

    Add 1 cup frozen veggies, 1 can diced tomato, and 1/2 cup quick-cooking barley. Cover; simmer 15 minutes.



    338 calories, 24g protein, 29g carbohydrate, 14g fat (4g saturated), 6g fiber.

     
  • Amy Kalyn Sims

    Spinach & Pesto Meatball

    Combine one-half of a 16-ounce package frozen cooked Italian-style meatballs, two 14.5-ounce cans diced tomatoes with Italian herbs, one 15-ounce can cannellini beans, 1/2 cup water, and 1/4 cup reduced-fat basil pesto.

    Bring to a boil, cover, and simmer 10 minutes.

    Stir in 2 cups baby spinach and 1/4 cup shredded Parmesan cheese.

    389 calories, 20g protein, 30g carbohydrate, 21g fat (9g saturated), 8g fiber.

  • Amy Kalyn Sims

    Split Pea

    Rinse 8 ounces dry yellow split peas. Combine peas, 2 3/4 cups water, 2 ounces chopped salt pork, 1 chopped onion, 1 chopped carrot, 1 bay leaf, 2 teaspoons dried parsley flakes, and 1/2 teaspoon dried basil.

    Simmer, covered, 1 hour.

    Season with salt and pepper.

    318 calories, 15g protein, 39g carbohydrate, 12g fat (4g saturated), 16g fiber.

     
  • Amy Kalyn Sims

    Tomato & Turkey

    Combine 3 1/2 cups low-sodium chicken broth, 2 cans diced tomatoes with onions and garlic, 2 teaspoon fajita seasoning, and pepper.

    Cover and simmer 10 minutes; add 2 cups chopped smoked turkey breast. Heat through.

    Add 1 tablespoon snipped fresh cilantro.

    170 calories, 19g protein, 19g carbohydrate, 1g fat (0g saturated), 2g fiber.

  • Amy Kalyn Sims

    Cajun Fish

    Combine 4 cups stir-fry veggies, 4 cups reduced-sodium chicken broth, and 2 teaspoons Cajun seasoning; bring to a boil.

    Cover and simmer 4 minutes.

    Add 12 ounces sliced tilapia (try to buy thickest pieces available) and 1 can diced tomatoes. Cover and simmer 3 minutes.

    157 calories, 22g protein, 13g carbohydrate, 2g fat (0g saturated), 4g fiber.

  • Amy Kalyn Sims

    Chicken Noodle

    Combine 4 1/2 cups low-sodium chicken broth, 1 cup each chopped onion, carrot, and celery, 1 teaspoon each dried basil and oregano, 1/4 teaspoon black pepper, and 1 bay leaf; bring to boil.

    Cover and simmer 5 minutes.

    Add 1 1/2 cups dried egg noodles. Cover and simmer 8 minutes; discard bay leaf.

    Add 2 cups chopped cooked chicken breast.

    222 calories, 26g protein, 19g carbohydrate, 4g fat (1g saturated), 3g fiber


    Originally published in FITNESS magazine, February 2008.

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