DELICIOUS SOUP RECIPES

Turkey, Bacon, Peppers, and Herbs Soup

This helps bring up the fiber recommendation in your daily diets for women 25g and men 38g.

Serves 6

1 tablespoon olive oil
1 cup chopped onion
2/3 cup chopped carrot
1 bell pepper, chopped
4 cloves garlic, finely minced
3 slices turkey bacon, chopped
1 ½ cups dried lentils
5-6 cups fat-free chicken broth,
(fat-free chicken broth)
One 14 ½ -ounce can crushed tomatoes
3 sage leaves, finely chopped
2 large fresh thyme sprigs, finely chopped
1 rosemary sprig, finely chopped
Salt and pepper, to taste
2 tablespoon chopped fresh cilantro

In a heavy-bottomed pot over a medium flame, heat the olive oil and sauté the onion, carrot, bell pepper, garlic, and bacon until the vegetables are tender, 5 to 7 minutes.

Stir in the lentils. Add 5 cups chicken broth, tomatoes , sage, thyme, and rosemary; turn up the flame to high, and bring the mixture to a simmer. Lower the flame to medium-low and simmer the mixture, uncovered, until the lentils are tender, stirring occasionally, about 45 minutes. Remove the pot from the heat and allow it to cool slightly, about 10 minutes.

Transfer 4 cups of the soup to a food processor or blender. Puree on low speed until smooth. Return the soup to the pot.

Return, the soup back to a simmer, thinning it by adding more broth, if necessary. Season with salt and pepper and sprinkle with chopped cilantro.

Per serving, about: Calories 255, Protein 17 g, Carbohydrate 40 g, Dietary Fiber 18 g, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 4 mg, Calcium 73 mg, Sodium 283 mg.

Sweet Potato with Yogurt Chive Soup

Sweet potatoes make a great source of this antioxidant, this soup makes a great first course.

Serves 4

2 teaspoons olive oil
1 small onion, finely chopped
1 teaspoon ground cumin
1 sweet potato, peeled and cubed
2 cups fat-free chicken broth, such as (fat-free chicken broth)
Salt and freshly ground back pepper
½ cup plain nonfat yogurt
3 teaspoons chopped chives

In a heavy-bottomed stockpot over a medium flame, heat the olive oil. Add the onion and cumin and sauté for 10 minutes, stirring frequently. Add the sweet potato and the chicken broth, raise the flame to high, and bring the mixture to a boil. Reduce the heat and simmer the soup, until the potato is tender, 25 to 30 minutes. Remove the pot from the heat and allow the soup to cool slightly, about 10 minutes.

Transfer the soup to a food processor or blender. If using a blender, work in batches and do not fill the blender more than half way. Puree the soup at a low speed, until smooth.

Return the soup to the pot, and reheat it. Season the soup with salt and pepper. Whisk in t he yogurt and serve with a sprinkling of chives.

Per serving, about: Calories 80, Protein 3 g, Carbohydrate 11 g, Dietary Fiber 1 g, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 1 mg, Calcium 81 mg, Sodium 94 mg.

Corn Chowder with Shrimp

Serves 6

One 10-ouce box Green Giant frozen Niblets corn and butter sauce
1 tablespoon olive oil
1 medium onion, chopped (½ cup)
1 medium red or green bell pepper, chopped (1 cup)
1 stalk celery, chopped ( 1/3 cup)
2 cloves garlic, finely chopped
1 cup reduced-sodium chicken broth
1 large potato, peeled and cut into ½ -inch cubes
½ teaspoon chopped fresh or ¼ teaspoon dried thyme leaves
1/8 teaspoon cayenne pepper
2 cups nonfat (skim) milk
2 tablespoons all-purpose flour
12 ounces peeled and shrimp, tails removed

Let the frozen corn stand at room temperature to thaw slightly.

In a 4-quart saucepan, heat the olive oil over medium heat. Cook the onion, bell pepper, celery, and garlic, in the oil, stirring frequently, until tender. Add the broth, potato, thyme, and cayenne pepper. Heat the mixture until it boils. Reduce the heat; cover and simmer for 10 minutes.

Remove the frozen corn fro its pouch; add the corn to the mixture I the saucepan. Heat the soup until it bois, stirring frequenty to break up the froze corn. Pour the milk into a medium bowl; whisk in the flour until smooth. Stir the milk and flour into the mixture in the saucepan. Heat the soup until it boils. Reduce the heat; simmer uncovered, about 5minutes, or until the vegetables are tender and the soup is thickened. Stir in the shrimp; cook for 1 to 2 minutes or until hot.

Per serving, about: Calories 242, Protein 21 g, Carbohydrate 29 g, Dietary Fiber 3 g, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 115 mg, Calcium 159 mg, Sodium 299 mg.