Soup does a body good, no matter what the season!

Avgolemono Soup

Avgolemono Soup
Ingredients
  • 6 cup low-sodium chicken broth
  • [q:3/4] cup orzo
  • 2 cooked chicken-breast halves, shredded
  • 3 large eggs, at room temperature
  • [q:1/3] cup fresh lemon juice
  • 1 lemon, thinly sliced
Directions
  1. Place the broth and orzo in a large saucepan and bring to a boil.
  2. Reduce to a simmer, cover, and cook for 15 minutes or until the rice is cooked.
  3. Add the chicken. Remove the soup from heat and cover.
  4. In a separate bowl: Whisk the eggs and lemon juice in a medium bowl until frothy.
  5. Slowly add 1 cup hot chicken broth to the lemon and eggs, whisking continually.
  6. Slowly stir the warmed eggs into the soup.
  7. Ladle soup into bowls. Serve immediately with a slice of lemon.

Chilled Peach Soup

Chilled Peach Soup
Enjoy flavorful sips of sunshine!
Number of Servings
4
Ingredients
  • 4 cups fresh peaches, peeled and sliced (about 5 medium peaches)
  • 1 cup white wine (such as pinot grigio)
  • 1 cinnamon stick (3 inches)
  • [q:1/8] teaspoon cardamom
  • 2 tablespoons honey
  • juice [q:1/2] lemon
  • 6 ounces plain yogurt
  • [q:1/4] teaspoon vanilla extract
  • fresh mint for garnish
Directions
  1. In a medium saucepan, combine peaches, wine, cinnamon, and cardamom over medium-high heat. Bring to a boil, reduce heat, cover, and simmer for 10 minutes or until peaches are soft.
  2. Remove peaches from heat and let cool slightly. Puree in food processor or blender until smooth. Add honey, lemon juice, yogurt, and vanilla and pulse until smooth. Thicken with additional yogurt if desired.
  3. Refrigerate until chilled. Ladle into bowls, garnish with fresh mint, and serve.
Nutrition Info
166 Calories, 4 g Protein, 1 mg Cholesterol, 29 g Carbohydrates, 25 g Total sugars (9 g Added sugars), 3 g Fiber, 0 g Total fat (0 g sat), 31 mg Sodium, [nut:1] Vitamin C, Calcium, Potassium

Salmon Laksa Curry

Salmon Laksa Curry
Prep Time
30 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp olive oil
  • 1 onion, thinly sliced
  • 3 Tbsp laksa paste* 
  • [q:3/4] c plus 2 Tbsp coconut milk
  • [q:3 3/4] c low-sodium vegetable stock, hot
  • 7 oz baby corn cobs, halved lengthwise
  • Salt and freshly ground black pepper
  • 1 lb 5 oz piece skinless salmon fillet, cut into [q:1/2]-inch slices
  • 4 c baby spinach, washed
  • 9 oz medium rice noodles
  • 2 scallions, sliced diagonally 
  • 2 Tbsp chopped fresh cilantro, and 1 lime, cut into wedges, to garnish
Directions
  1. Heat oil in a wok or large skillet. Add onion and stir-fry over medium heat for 10 minutes, stirring, until golden. Add laksa paste and fry, stirring, for 2 minutes longer.
  2. Add coconut milk, stock, and corn and season with salt and pepper. Bring to a boil, reduce heat, and simmer for 5 minutes.
  3. Add salmon slices and spinach, stirring to immerse them in the liquid. Cook for 4 minutes until fish is opaque all the way through and flakes easily.
  4. Meanwhile, put noodles into a large heatproof bowl, cover with boiling water, and soak for 30 seconds, or according to package directions. Drain well and then stir
  5. them into the curry. 
  6. Pour curry into four warm serving bowls and garnish with scallions, cilantro, and lime wedges. Serve immediately.

Asparagus Bisque

Asparagus Bisque
Number of Servings
4
Ingredients
  • 1 large bunch (about 1 lb) fresh asparagus 
  • 3 cups water or vegetable stock
  • 2 Tbsp vegetable broth powder
  • 2 leeks (about 2 cups), mostly white parts and some green, sliced thinly
  • 1 small yellow onion, chopped small
  • 2 shallots, peeled and minced
  • 1 clove garlic, minced
  • 1 tsp chopped fresh thyme leaves
  • 1 Tbsp chopped fresh parsley
  • [q:1/8] tsp freshly ground black pepper
  • [q:1/4] tsp salt
  • [q:1/2] package Mori-Nu Silken Lite Firm Tofu, pureed to become [q:3/4] cup by volume
  • 1 Tbsp white miso
Directions
  1. Cut 2 inches off bottom of asparagus stalks and peel each stalk about 3 inches up.
  2. Cut asparagus into 2 inch pieces.
  3. Add all ingredients, except tofu and miso, to a large soup pot and bring to a boil. Reduce heat to simmer and cook covered for 30 minutes.
  4. Turn off heat. Add tofu and miso to soup and cool for about 10 to 15 minutes.
  5. Puree the soup in blender until it's smooth. Pass through wire mesh strainer to remove any remaining stalk fiber. Best served with croutons or chopped chives.
Nutrition Info
Calories: 110,Total Fat: 41g (saturated fat: .6g, polyunsaturated fat: 2.3g), Total Carbohydrate: 14.7g (dietary fiber: 2.9g, sugars 3.3g), Protein: 8.8g

Mushroom and Wild Rice Soup

Mushroom and Wild Rice Soup
Prep Time
20 minutes
Number of Servings
4
Ingredients
  • 1 c boiling water 
  • [q:1/2] c dried shiitake mushrooms 
  • 1 onion, diced 
  • 1 c diced baby carrots 
  • 1 c wild rice, rinsed 
  • 6 c low-sodium vegetable broth 
Directions
  1. In a saucepan, combine water and mushrooms. Cover, and let mushrooms sit for 15 minutes, before draining and placing mushrooms into the insert of a 4-quart slow cooker.
  2. Add onion, carrots, and rice. Pour in broth.
  3. Cover and cook on Low for 6 to 7 hours, or on High for about [q:3 1/2] hours.
Nutrition Info
Per serving: 305 Calories, 11 g Protein, 60 g Carbohydrates, 6 g Fiber, 4 g Total fat (1 g sat, 1 g mono, 1 g poly), 178 mg Sodium, [nutrition:5] Vitamin A, Manganese, [nutrition:2] Vitamin B1 (thiamine), B3 (niacin), Magnesium, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B6, Selenium

Raw Carrot Soup

Raw Carrot Soup
Prep Time
20 minutes
Number of Servings
4
Ingredients
  • 2 cups peeled and chopped carrots
  • 1 garlic clove, chopped
  • 1 green onion, chopped
  • 1 Tbsp chopped ginger root
  • [q:1/8] cup white sesame seeds
  • Sea salt to taste
  • 2 cups purified water 
Directions
  1. Combine all ingredients in a high-powered high-speed blender.
  2. Blend on high until mixture is smooth. Serve.
Nutrition Info
52 Calories, 1 g Protein, 8 g Carbohydrates, 3 g Fiber, 2 g Total fat (1 g mono, 1g poly), 49 mg Sodium, [nutrition:3] Vitamin A, [nutrition:1] Biotin, Vitamin K, Copper 

Cabbage and Potato Stew

Cabbage and Potato Stew
Number of Servings
Serves 4
Ingredients
  • 1 Tbsp extra-virgin olive oil
  • pinch of salt
  • [q:1/2] lb fingerling potatoes, cut in halves
  • [q:1/2] lb carrots, peeled and chopped
  • 4 cloves garlic, chopped
  • [q:1/2] large yellow onion, thinly sliced
  • 5 cups vegetable stock
  • [q:1 1/2] cups pre-cooked white beans
  • [q:1/2] medium cabbage, chopped
  • [q:1/2] cup Parmesan cheese, freshly grated (optional)
  • Italian parsley, to garnish
Directions
  1. Warm the olive oil in a large thick-bottomed pot over medium-high heat. Stir in the salt and potatoes. Cover and cook until they are a bit tender and starting to brown a bit, about 5 minutes
  2. Stir in the garlic and onion and cook for another minute.
  3. Add the stock and the beans and bring the pot to a simmer.
  4. Stir in the cabbage and cook until the cabbage softens up a bit.
  5. Serve with a dusting of cheese and sprig of Italian parsley.
Nutrition Info
280 Calories, 15 g Protein, 36 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 10 g Fiber, 9 g Total fat (4 g sat), 638 mg Sodium, [nutrition:5] Vitamin A, Vitamin K, [nutrition:4] Phosphorus, [nutrition:3] Calcium, Folate, [nutrition:2] Vitamin B1 (thiamine), B6, Vitamin C, [nutrition:1] Vitamin B2 (riboflavin), Iron, Magnesium, Potassium, Zinc

Spicy Butternut Squash Soup

Spicy Butternut Squash Soup
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp butter
  • 1 onion (diced)
  • 2 tsp fresh ginger (grated)
  • 1 jalapeno pepper (seeded and diced)
  • 1 butternut squash (peeled, seeded, and cubed)
  • 1 14.5-oz can chicken broth
  • 12 ounce evaporated milk
  • [q:1/2] cup coconut milk
  • 1 Tbsp sugar
  • Salt and black pepper to taste
  • 1 cup sour cream
  • 1 Tbsp fresh thyme (chopped)
Directions
  1. Sauté onion, ginger and jalapeno in butter in a large pot. Cook until the onion is soft and translucent.
  2. Add squash and chicken broth and bring to a boil over high heat. Reduce heat to medium and cover. Simmer until the squash is tender—about 30 minutes.
  3. Stir in evaporated milk, coconut milk, sugar, salt and pepper. Cook and stir 5 minutes more.
  4. Pour the soup into a blender, filling no more than halfway full. Hold down the lid of the blender with a folded kitchen towel and carefully puree soup. Puree in batches until smooth.
  5. Serve in small bowls and garnish with sour cream and thyme.
Nutrition Info
Made with unsalted butter and low-sodium chicken broth: 318 Calories, 11 g Protein, 40 mg Cholesterol, 31 g Carbohydrates, 16 g Total sugars (3 g Added sugars), 3 g Fiber, 19 g Total fat (13 g sat), 422 mg Sodium, [nut:5] Vitamin A, [nut:4] Phosphorus, [nut:3] Vitamin C, Calcium, [nut:2] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, [nut:1] Vitamin B1 (thiamine), Vitamin B12, Vitamin D, Vitamin E, Folate, Iron, Magnesium, Potassium, Zinc

Far-Better-Than-Canned Chicken Noodle Soup

Far-Better-Than-Canned Chicken Noodle Soup
Prep Time
40 minutes
Number of Servings
2
Ingredients
  • [q:1 1/2] tsp canola or other vegetable oil
  • [q:1/2] medium celery rib, diced ([q:1/4] cup)
  • 1 very small or half a medium onion, diced ([q:1/4] cup)
  • 3 cups low-sodium chicken stock, bolstered with 2 chicken wings, if desired*
  • 1 medium carrot, sliced ([q:1/2] cup)
  • [q:1/4] tsp dried basil
  • [q:1/4] tsp dried oregano
  • 1 cup diced cooked chicken thigh or breast meat**
  • [q:3/4] cup cooked egg noodles
  • 1 Tbsp chopped flat-leaf parsley
  • Salt and freshly ground black pepper
Directions
  1. In a medium-size saucepan, heat oil over medium heat.
  2. Stir in celery and onion and sauté until tender, about 5 minutes.
  3. Add stock, chicken wings if using, carrots, basil, and oregano and bring liquid to a boil. Reduce heat, cover, and simmer for 20 minutes.
  4. Uncover, add cooked chicken meat and noodles*** and simmer until heated through, 5 to 7 minutes.
  5. Stir in parsley, season with salt and pepper to taste, ladle into bowls, and serve.
Nutrition Info
Made with chicken breast: 303 Calories, 35 g Protein, 94 mg Cholesterol, 20 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 9 g Total fat (2 g sat), 776 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Phosphorus, [nutrition:3] Vitamin A, Vitamin B2 (riboflavin), [nutrition:2] Vitamin B1 (thiamine), Vitamin B12, [nutrition:1] Vitamin E, Vitamin K, Folate, Iron, Magnesium, Potassium, Zinc

Dairy-Free Cream of Spinach and Carrot Soup

Dairy-Free Cream of Spinach and Carrot Soup
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 1 Tbsp oil
  • 2 cloves garlic, minced
  • 2 tsp minced peeled fresh ginger
  • 3 cups chopped baby spinach leaves, removed from rib
  • 2 cups carrot juice
  • 1 Tbsp chopped fresh mint leaves
  • 1 avocado, peeled and pitted
  • 1 Tbsp low-sodium gluten-free tamari, optional
  • 1 Tbsp fresh lemon juice
Directions
  1. Heat oil in a soup pot set over medium heat. Add garlic, ginger, and spinach. Saute until spinach is wilted, approximately 5 minutes.
  2. In a high-speed blender or with the help of an immersion blender, puree spinach mixture with juice, mint, avocado, tamari (if using), and lemon juice until smooth.
  3. Return mixture to pot and warm over low heat. Serve.
Nutrition Info
156 Calories, 3 g Protein, 14 g Carbohydrates, 4 g Fiber, 10 g Total fat (1 g sat, 7 g mono, 1 g poly), 363 mg Sodium, [nutrition:2] Vitamin C, [nutrition:1] Vitamin K, Folate, Iron, Potassium
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