Wednesday, January 6, 2010

Healthy Soups

Soups have been on my mind lately...probably because it's been in the negative temperatures here in the midwest so I have been browsing the internet for some good soups. I found interesting tips on Allrecipes.

Healthy Soups

By:   Allrecipes Staff
Soups make delicious, nourishing, low-fat meals.

While most Americans view soup as a quick lunch item or long-simmered main course, soups are easy to make and are terrific first courses for people trying to lose weight. Broth-based soups fill you up without being high in calories or fat.

Low-Fat Substitutions

Here are a few tricks for upping the flavor of your soups while lowering their fat content:

  • If your recipe calls for pre-cooked vegetables--such as onions, celery, or carrots--use a very small quantity of oil or cooking spray. If the vegetables start to stick to the pan, add a tablespoon or so of water, wine or broth to keep them from burning.
  • Brown meats in a separate pan. Discard fat, and pat meat dry before adding to your stock pot.
  • Miso--fermented soybean paste--adds savor to soup stocks, especially vegetarian broths. Add a tablespoon or so per quart of water, or to taste.
  • Fry your spices for a minute or so over medium heat before adding them to your soup. Add dried herbs at the beginning of the cooking time, and fresh herbs right before serving.
  • If your recipe calls for a heavy cream, use pureed cooked potatoes instead. Or remove about two cups of your cooked soup and blend until smooth. (Use a stick hand blender for best results, or puree it one cup at a time in a blender. Hold the lid on tight with a kitchen towel to protect yourself from burns.) Stir the puree back into the soup to thicken it.
  • To add real cream flavor, stir in a few tablespoons of heavy cream when the recipe calls for 1 cup--a little cream will go a long way.
Note: because cream is an emulsion, it doesn't "break" or curdle--like milk or sour cream can do--if the soup starts to boil. Use the real thing, but in small amounts, if you're watching your saturated fat intake.

Peanut Butter Vegetable Chicken Soup 

By: annie nordmark  
"The peanut butter adds something wonderful, without really tasting like itself. The BEST soup I have ever tasted."

Prep Time:
15 Min
Cook Time:
35 Min
Ready In:
50 Min


  • 8 cups chicken broth
  • 2 cups diced, cooked chicken meat
  • 1 cup peeled and cubed potatoes
  • 1 cup diced carrots
  • 1 cup diced zucchini
  • 1 cup broccoli florets
  • 1 cup canned whole tomatoes, chopped
  • 1/2 cup chopped celery
  • 1/2 cup chopped onion
  • 1/2 cup chopped green bell pepper
  • 2 cloves garlic, minced
  • 1/2 cup peanut butter
  • 1 tablespoon chopped fresh parsley
  • salt to taste
  • ground black pepper to taste


  1. In a large stock pot, combine the broth, chicken, potatoes, and carrots. Bring the soup to a boil, and then reduce heat to medium. Cook for about 10 minutes, till vegetables are tender.
  2. Add zucchini, broccoli, tomatoes, celery, onion, green pepper, and garlic. Simmer for about 8 minutes.
  3. Add peanut butter, parsley, salt, and pepper; stir until peanut butter is fully blended. Simmer for 3 minutes longer. 

Nutritional Information

Amount Per Serving  Calories: 230 | Total Fat: 11.2g | Cholesterol: 26mg

*Can't wait to try this one! If you do link back here or comment and let me know how it went!*

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