Soups | Taste For Life

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

Bean and Barley Chili

Prep Time

1 to 2 hours

Number of Servings

Serves 10

Ingredients

1 cup pearl barley
4 cups (or a 32 oz box) low-sodium vegetable stock, divided
2 Tbsp extra-virgin olive oil
3 garlic cloves, peeled and minced
[q:3/4] cup water
1 28 oz can diced tomatoes
1 7 oz can chopped green chilies with juice
[q:1 1/2] Tbsp chili powder, or to taste
[q:1/2] Tbsp ground cumin
[q:1/2] tsp salt, or to taste freshly ground black pepper, to taste
3 15 oz cans of beans, mixed and matched:
- red kidney beans
- black beans
- white Northern beans
1 cup frozen corn, partially thawed (optional)
Chopped onion (optional)
2 avocados, cut in chunks and tossed with lemon juice (optional)

Directions

In a medium saucepan, bring barley and 3 cups of the broth to a boil. Reduce to a simmer and cook until barley is just tender. There may still be unabsorbed liquid.
- Be sure to watch the pot; cook times can vary drastically (ours took a [q:1/2] hour, while the package directions recommended [q:1 1/4] hours).
Meanwhile, add olive oil and garlic to a medium stock pot; saute quickly over medium-low heat just until you begin to smell the garlic cooking.
Add remaining ingredients except the barley, beans, corn, onion, and avocado. Bring to a boil over high heat, stirring occasionally.
Reduce heat to medium-low, add the barley and stock mixture, beans, and corn, if using. Return to a boil over high heat.
Reduce heat to medium-low and simmer, uncovered, until the chili is slightly thickened (about 5 minutes).
Serve warm, garnished with onion and avocado, if using.

Nutrition Info

Made with 15 oz each red kidney, black, and white northern beans, and 2 avocados: 370 Calories, 16 g Protein, 0 mg Cholesterol, 58 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 18 g Fiber, 10 g Total fat (2 g sat), 277 mg Sodium, [nut:5] Vitamin C, [nut:4] Folate, Phosphorus, [nut:3] Vitamin B1 (thiamine), Vitamin B6, [nut:2] Vitamin B3 (niacin), Iron, Magnesium, Potassium, Zinc, [nut:1] Vitamin B2 (riboflavin), Vitamin E, Vitamin K, Calcium

Asian Chicken Noodle Soup

Number of Servings

Ingredients

1 Tbsp canola oil
2 Tbsp minced peeled fresh ginger
2 cloves garlic, minced
2 small red chiles, seeded and finely chopped, divided
6 cups low-sodium chicken broth, divided
[q:3/4] lb boneless, skinless chicken breasts, trimmed of fat
2 Tbsp low-sodium soy sauce
1 tsp toasted (dark) sesame oil
1 Tbsp light brown sugar
6 oz rice stick noodles
1 bunch baby bok choy, trimmed and chopped
2 green onions, trimmed and thinly sliced diagonally

Directions

Heat the oil in a large saucepan set over medium-high heat.
Add the ginger, garlic and half of the chiles. Cook and stir 30 seconds.
Add 2 cups of the broth. Cover. Brings to a boil. Reduce heat to medium low.
Add the chicken. Cook for 5 minutes or until just cooked through.
Using tongs, transfer the chicken to a cutting board. Slice crossways into strips.
Add the soy sauce, sesame oil, brown sugar, and the remaining 4 cups of the broth. Cover.
Increase the heat to medium-high. Bring to a boil.
Add the noodles. Cook 6 minutes, until noodles are tender.
Add the bok choy and cook 2 minutes longer, until bok choy is wilted.
Season with salt and pepper to taste.
Serve the soup topped with the sliced chicken, green onions, and remaining chiles.

Nutrition Info

Calories 238; protein 9.4g; cholesterol 49mg; sodium 507mg; carbohydrate 35g

Carrot and Apple Soup

Ingredients

1 Tbsp canola oil
1 medium onion, chopped
1 medium leek, chopped 1 lb peeled carrots, cut in [q:1/2] inch slices
1 Granny Smith apple, peeled, cored, and chopped
3 cups fat-free, reduced-sodium chicken broth Milk or fat-free, reduced-sodium chicken broth, as desired (optional)
Salt and freshly ground black pepper, to taste
3 Tbsp minced mint, for garnish (optional)

Directions

Heat oil in medium Dutch oven or large saucepan on medium-high until hot. Saute onion and leek until onion is translucent, 4 minutes.
Mix in carrots and apple. Tightly cover pot, reduce heat, and cook gently until vegetables give up most of their juices, 8 to 10 minutes. Add broth. Cover and cook until carrots are very soft, about 30 minutes.
Let soup sit, uncovered, about 20 minutes, to cool slightly. Purée soup in a blender or food processor, if necessary in two batches. (Blender makes a smoother soup.) If soup is too thick, add milk or broth, as desired. Season to taste with salt and pepper. Serve garnished with mint.

Miso Soup Plus

Prep Time

20 minutes

Number of Servings

Serves 3

Ingredients

2 Tbsp chopped shallots
1 tsp minced fresh ginger
[q:1/2] cup each thinly sliced cabbage and carrot
1 tsp olive oil
2 cups low-sodium vegetable broth
1 tsp almond butter
2 Tbsp yellow miso
2 Tbsp filtered water

Directions

In medium saucepan, saute shallots, ginger, and veggies in oil until crisp-tender, about 3 minutes.
Add broth and almond butter and simmer gently for another 3 to 4 minutes.
Dissolve miso in water and add to saucepan, stirring well.
Heat for another 5 minutes. (Do not let soup boil.)
Top each serving with minced chives. (Store leftover soup in covered container in refrigerator.)

Creamy Vegetable Soup

Prep Time

40 minutes

Number of Servings

Serves 8

Ingredients

Cooking oil spray
3 garlic cloves, peeled and halved
1 yellow bell pepper, seeded and cut in [q:1 1/2]-inch pieces
1 large head of broccoli, florets only (about 2 cups)
[q:1/2] small cauliflower, cut in [q:1 1/2] inch florets (2 to 3 cups)
[q:1/2] small fennel bulb, cut in 1-inch pieces
1 medium red-skin potato, diced
2 large shallots, quartered
1 medium tomato, seeded and cut in 6 wedges
1 small zucchini, cut in 1-inch pieces
1 small acorn squash, peeled, seeded, and cut in 1-[q:1/2]-inch pieces (about 3 cups)
1 medium carrot, cut in 1-inch pieces
1 Tbsp canola oil
mixture of:
- [q:1/2] tsp ground cinnamon
- [q:1/8] tsp ground allspice
- [q:1/8] tsp ground coriander
- [q:1/8] tsp black pepper
2 cups reduced-fat (2%) milk
Salt and freshly ground black pepper
2 plum tomatoes, seeded and finely chopped, for garnish (optional)

Directions

Preheat the oven to 425°. Coat two baking sheets with cooking spray. On one sheet, place the garlic, bell pepper, broccoli florets, cauliflower, fennel, potato, shallots, tomato, and zucchini. Coat liberally with cooking spray, stir, and spray again. Place the acorn squash and carrot pieces on the second sheet and toss with the oil. Bake the vegetables 15 minutes. Stir and bake 10 minutes longer, or until slightly soft and lightly colored.
Transfer the vegetables to a large, deep saucepan. Add the spice mixture and 3 cups of cold water. Bring to a boil, reduce the heat, cover, and simmer about 20 minutes.
Stir in milk. Transfer the mixture to a blender and puree until smooth.
Season with salt and pepper. Garnish with chopped tomato.

Nutrition Info

111 Calories, 5 g Protein, 18 g Carbohydrates, 4 g Fiber, 3 g Total fat (1 g sat, 1 g mono, 1 g poly), 72 mg Sodium, Vitamin C, Vitamin A, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, D, E, Folate, Pantothenic acid, Calcium, Magnesium, Phosphorous, Potassium

Rosanna’s Lentil Soup

Number of Servings

Ingredients

1 pound small green lentils
[q:1/2] cup (120 ml) extra-virgin olive oil
3 ribs celery, diced
2 carrots, diced
1 sweet onion, diced
5 cloves garlic, minced
2 quarts (2 liters) organic chicken broth

Directions

Soak the lentils in a bowl of water for 1 hour.
Drain and set aside.Put the oil in a large saucepan and place over medium heat.
When the oil is hot, add the vegetables and sauté until they are just soft, about 5 minutes.
Add the lentils and sauté for 5 minutes.
Add the broth. Bring to a simmer and cook, covered, over low heat for about [q:1 1/2] hours, until the lentils are soft.
Serve with crusty bread drizzled with extra-virgin olive oil.

Broccoli Soup with Pasta

Number of Servings

Serves 4

Ingredients

2 medium cloves garlic
Salt
[q:3/4] pound broccoli florets
2 tablespoons extra-virgin olive oil
Freshly ground black pepper
1 large beef bouillon cube
6 ounces short tubular pasta, or other dried small pasta shape for soup, such as ditalini or small shells

Directions

Fill a pot with water that will accommodate the broccoli and place over high heat.
Peel and finely chop the garlic.
When the water is boiling, add 1 teaspoon salt and put in the broccoli. Cook until tender, about 5 minutes after the water comes back to a boil. Drain the broccoli and set aside.
Put the garlic and olive oil in a 4 to 6 quart soup pot and place over medium-high heat. After the garlic begins to sizzle, add the cooked broccoli. Season with pepper and lightly with salt and sauté for about 5 minutes. Stir periodically with a wooden spoon, using it to mash the broccoli into small pieces.
When the broccoli has finished sautéing, add 4 cups water and the bouillon cube and raise the heat to high. When the water begins boiling, add the pasta and cook covered over medium heat until the pasta is al dente. Serve hot.

Nutrition Info

251 Calories, 8 g Protein, 0 mg Cholesterol, 38 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 4 g Fiber, 8 g Total fat (1 g sat), 318 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:2] Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B6, Vitamin E, Folate, Magnesium

Braised Carrot Soup

Prep Time

25 minutes

Number of Servings

Serves 4

Ingredients

4 tsp organic extra-virgin olive oil, divided
1 Tbsp balsamic vinegar
[q:1 1/2] tsp sea salt, plus additional to taste, divided
6 to 8 organic carrots, cut into small chunks
[q:1/2] yellow onion, diced
2 organic Yukon gold potatoes, peeled and diced
Scant pinch ground nutmeg
4 cups spring or filtered water
2 sprigs fresh mint, remove leaves and finely shred them

Directions

Place 2 teaspoons of oil, vinegar, and [q:1/2] teaspoon salt in large, flat-bottomed skillet set over medium heat. Arrange carrots in oil mixture, avoiding overlap as much as possible.
Cover skillet and listen closely for strong sizzle sound. When you hear this, reduce heat to low and cook until carrots are tender and liquid has become a thick syrup, 15 to 20 minutes (depending on size of carrot pieces).
In large saucepan, place remaining 2 teaspoons of oil and onion over medium heat. When onion sizzles, add pinch of salt. Saute for 1 to 2 minutes. Add potatoes, nutmeg, braised carrots, and water. Bring to boil, cover, and reduce heat to low. Cook until potatoes are tender, about 20 minutes. Season with about 1 teaspoon salt. Simmer for 5 minutes more.
Transfer soup by ladles to food processor and puree until smooth. Return to pot and warm through. Serve garnished with mint.

Nutrition Info

168 Calories, 4 g Protein, 31 g Carbohydrates, 7 g Fiber, 5 g Total fat (1 g sat, 3 g mono, 1 g poly), 253 mg Sodium, Vitamin A, Biotin, Vitamin C, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Folate, Vitamin K, Calcium, Copper, Iron, Magnesium, Manganese, Molybdenum, Potassium

Risotto Primavera Soup

Ingredients

1 Tbsp olive oil
2 cups chopped onion
Juice and grated zest of 1 large lemon
[q:3/4] cup Arborio rice
[q:1/2] cup dry white wine
5 cups low-sodium chicken or vegetable broth
Optional: generous pinch of saffron
2 cups (1-inch) sliced asparagus (about 1 pound)
1 cup frozen petite peas, unthawed
[q:1/2] cup freshly grated fresh Parmesan cheese

Directions

Heat oil in a large saucepan over medium-high heat. Add the onion.
Season with salt and pepper. Cook and stir 2 minutes.
Add the lemon juice, zest, and rice. Cook and stir 3 minutes.
Stir in the wine. Cook and stir 2 minutes, until almost completely absorbed.
Stir in the broth (and optional saffron). Bring to a boil.
Reduce heat to low, cover, and simmer 12 minutes. Stir in the asparagus and peas.
Cook, uncovered, 2 minutes or until the asparagus is crisp-tender.
Season with salt and pepper to taste. Serve immediately, sprinkled with the Parmesan cheese.

Nutrition Info

297 calories, 4.1g fat, 7.4g protein, 5.7mg cholesterol, 233mg sodium, 25.6g carbs

Phở Bò (Spicy Beef Vietnamese Noodle Soup)

Number of Servings

Serves 4

Ingredients

[q:1/4] cup coarsely chopped fresh ginger
2 whole star anise
1 cinnamon stick
6 cups low-sodium beef broth
[q:1/2] lb piece boneless beef sirloin, trimmed of any fat
3 ounces dried flat rice noodles
[q:1/4] cup Asian fish sauce (e.g., naam pla)
[q:1/4] teaspoon cayenne
2 Tbsp fresh lime juice
2 cups fresh bean sprouts, rinsed and drained
[q:1/2] cup minced green onions
[q:1/4] cup fresh cilantro leaves, coarsely chopped
[q:1/3] cup fresh basil leaves, sliced
Sriracha (southeast Asian hot sauce)
Lime wedges for garnish

Directions

Tie the ginger, star anise, and cinnamon in a piece of cheesecloth. Place in a large saucepan with the broth and bring to a boil. Reduce heat and simmer 15 minutes.
Meanwhile, cut the sirloin across the grain into very thin slices (use a very sharp knife). In a large bowl soak the noodles in hot water to cover 15 minutes or until softened and pliable.
While noodles are soaking, bring a kettle of salted water to a boil. Drain the noodles and cook in the boiling water, stirring 45 seconds, or until tender. Drain the noodles.
Remove cheesecloth of spices from the broth. Bring broth back to a boil. Stir in the fish sauce, cayenne, and lime juice.
Add the sirloin and cook 30 to 45 seconds or until the sirloin changes color.
Skim any froth from the soup. Season with salt and pepper to taste.
To serve, divide noodles into 4 bowls. Ladle the soup over the noodles. Sprinkle the sprouts, green onions, cilantro, and basil over the soup and serve with the Sriracha and lime wedges.

Nutrition Info

Calories 222; fat 4.9g; protein 23.5g; cholesterol 50.43mg; sodium 597mg; carbohydrate 19.6mg

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