Veggie Noodle Soup

Submitted by Jessica Cunha

Ingredients:

  • 1 cup Bob’s Red Mill Vegi Soup Mix
  • 4 small potatoes, peeled and cut into 1-inch pieces
  • 2 cloves of garlic, peeled
  • 5 cups of water
  • 3 carrots, peeled and diced
  • 3 sticks of celery, diced (put aside some celery leaves from the bunch if there are any, roughly chopped)
  • 1/2 of a medium onion, diced
  • 5-6 cups of vegetable broth
  • your favorite soup noodles (approx 7 -8oz) – I used Mrs.Miller’s Vegetable Mix Homemade Noodles (got them at Job Lot!)
  • salt & pepper to taste, plus your favorite soup spices (I added dried oregano and rosemary)

Directions:

Put the Vegi Soup Mix, potatoes, garlic and water in a crock-pot/slow-cooker and cook on high for 3 hours.  When potatoes are soft, turn off the heat and allow to cool.  Once cooled, puree the mix with an immersion blender, standard blender, or food processor, then set aside.

In a large soup pot, add the chopped carrots, celery and onion, plus 2-3 cups of the vegetable broth (as much as needed to cover the veggies), and cook on medium-high until soft (approximately 20 minutes).  Meanwhile, cook your pasta in a medium pot, according to package directions.  When the pasta is cooked to al-dente, drain and set aside.

Combine all ingredients in the large soup pot (adding the pureed soup and the pasta, plus any celery leaves you chopped and set aside), add the remaining vegetable broth to your desired consistency, and cook on medium heat, allowing the soup to get heated through.  Adjust seasonings, if needed.

Enjoy!

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Minestrone Soup

Submitted by Kayla Costa

Ingredients:
1 lb ground hamburg
1 onion, diced
2 cans stewed tomatoes
2 cans beef broth
2 cans mixed vegetables
1 can diced tomatoes
2 cans tomato sauce
1 lb box pasta shells

Brown hamburg in a pan with onion until fully cooked.

In a pot combine stewed tomatoes, beef broth, canned vegetables, diced tomatoes and tomato sauce with the ground beef.  Simmer and taste frequently until it’s to your liking … I used 2 cans of each ingredient, except for the diced tomatoes.

Add more ingredients if you would like ! Once it’s to your liking add pasta, then cover and cook till pasta is done…. then enjoy !

Lentil Soup (21 Day Fix Approved)

Submitted by Jessica Cunha

3/4 cup serving = 2 yellow (179 calories)

(12 servings of 3/4 cup each)

Prep Time = 10 minutes     Cook Time = 36 minutes

Ingredients

  • 1 Tbs olive oil
  • 3 medium onions, chopped
  • 2 cloves of garlic, minced
  • 2 medium carrots, chopped
  • 1 lb dry lentils, sorted and rinsed
  • 6 cups low sodium veggie broth
  • salt and pepper, to taste

Heat the oil in a large soup pot over medium-high heat.  Add the onions, garlic and carrots – cook5-6 minutes, stirring frequently, until onions soften.

Add the lentils and broth, then bring to a boil.  Reduce the heat to medium and cook, covered, at a gentle boil for 30 minutes, or until the lentils are soft.  You can add warm water if the soup becomes to thick.

Season with salt and pepper, then serve!

Tuscan White Bean Soup

Submitted by: Jessica Cunha

Original Credit: Judith Barrett, Saved by Soup

Serves 6

Ingredients:

  • 2 tsp olive oil
  • 1 medium onion, finely chopped
  • 2 large garlic cloves, pressed or finely minced
  • 4 cups cooked or canned cannellini beans (or other white beans of your choice)
  • 2 cups canned diced tomatoes with their juices (I prefer “fire roasted” versions for added flavor)
  • 1 fresh sage leaf, whole
  • 4 cups vegetable broth
  • salt and freshly ground pepper, to taste
  • 1/4 cup chopped fresh parsley

Heat the oil in a large soup pan over medium-high heat and add the onion and garlic, cooking until the onion softens, about 2-3 minutes.  Stir in the beans, tomato, and sage leaf.  Add the broth and bring the soup to a boil.  Reduce heat and cover the pan, simmering the soup for 20 minutes.  Carefully remove the sage leaf and discard.  At this point, you may serve soup whole, or partially or totally blend the soup with an immersion blender or traditional blender (be careful when using a traditional blender, as hot soup will expand while blending – blend soup in batches).  Before serving, add salt and pepper, to taste, and the fresh parsley.

218 cal, 2.6 g of fat

Fennel & Broccoli Soup

Submitted (and adapted) by: Jessica Cunha

Original Credit: Judith Barrett, Saved by Soup

Serves 6

Ingredients

  • 2 tsp olive oil
  • 1 large onion, diced
  • 1 small fennel bulb, trimmed of stalks and leaves, roughly chopped
  • 1 medium sized potato (I prefer golden potatoes), peeled and cut into 1-inch cubes
  • 6 cups of vegetable broth
  • 2 cups of broccoli florets, roughly chopped
  • salt and freshly ground black pepper, to taste
  • 2 Tbs fresh chopped dill

Heat the oil in a large soup pot over medium-high heat.  Add the onion and fennel and cook 3-5 minutes to soften.  Add the potatoes and veggie broth.  Partially cover the soup pot and simmer for 20 minutes.  Use an immersion blender or blend in batches in the blender until smooth (be careful when using a blender – hot liquids will expand as they blend).  Add the broccoli to the blended soup and return the pot to the heat to cook the broccoli for another 5-10 minutes.  Add salt and pepper to taste.  Before serving, garnish with the fresh dill.  You can also add a little grated parmesan cheese.  Enjoy!

74 cal, 2.2 g of fat

Spanish Shrimp & Rice Stew

Submitted by: Jessica Cunha

Original Credit: WeightWatchers, Healthy Cooking Basics

Prep time: 15 mins     Cook time: 30 mins

Serves 4

Ingredients:

  • 2 tsp olive oil
  • 1 large onion, chopped
  • 1 celery stalk, chopped
  • 2 garlic cloves, minced
  • 1/2 cup long-grain white rice
  • 1 tsp paprika
  • 3 (8 oz bottles) clam juice
  • 1 (14 1/2 oz can) diced tomatoes
  • 1/2 tsp dried thyme
  • 1/4 tsp black pepper
  • 1 lb medium peeled and deveined shrimp
  • 1/4 cup chopped fresh parsley

Heat a Dutch oven or large soup pot over medium-high heat – add the onion, celery and garlic.  Cook, while stirring frequently, until softened, about 3 minutes.  Add the rice and paprika and continue to cook and stir until rice is toasted, about 2 minutes.

Add the clam juice, tomatoes, thyme, and pepper – bring to a boil.  Reduce heat and simmer, covered, until rice is tender, about 15 minutes.

Add the shrimp and return to a boil.  Reduce heat and simmer, covered, until shrimp are just cooked, about 5 mins.  Stir in parsley and serve.

WW Point Value = 4

227 cal, 4 g of fat, 23 g carbs, 3 g fiber, 21 g protein

Minestra of Broccoli & Pasta

Submitted by: Jessica Cunha

Original Credit: Judith Barrett, Saved by Soup

Makes 6 servings

Total cooking time approximately 35 minutes.

Ingredients:

  • 1 small head of broccoli, cut into small florets (yields about 3 cups)
  • 2 tsp olive oil
  • 1 clove garlic, pressed or minced
  • 2 Tbs tomato paste
  • 2 cups vegetable broth
  • 1/2 lb whole wheat spaghetti or linguine, broken into 2-inch pieces
  • salt and freshly ground pepper, to taste
  • 1/4 cup chopped fresh parsley

Place the broccoli florets into a steam basket over boiling water until tender, 5-7 minutes.  Rinse under cold water to stop the cooking and set aside.  Reserve the steaming water.

Heat the oil in a heavy 4-quart sauce pan over medium-high heat and add the garlic and tomato paste.  Stir the ingredients while cooking, 2-3 minutes.  Add the broth and 2 cups of the steaming liquid and stir well.  Bring to a boil and cook for 5 minutes.  Add the spaghetti and cook, stirring frequently, until  the pasta is al dente, 7-10 minutes.  Add the broccoli and cook until just heated through, 3-5 minutes longer.  Season with salt and pepper, add the parsley, and serve.

198 cal, 2.7 g of fat

 

Creamy Carrot Soup

Submitted by: Jessica Cunha

Original Credit: Judith Barrett, Saved by Soup

Serves 6

Total cooking time approximately 50 minutes.

Ingredients:

  • 2 tsp olive oil
  • 1 medium-sized onion, finely chopped
  • 1 lb carrots, thinly sliced
  • 1/3 cup brown rice
  • 4 cups vegetable broth
  • salt and freshly ground pepper, to taste
  • 2 Tbs chopped fresh chives

Heat the oil in a heavy 4-quart sauce pan over medium-high heat.  Add the onion and cook, stirring occasionally, 2-3 minutes.  Add the carrots and cook, stirring occasionally, for another 2-3 minutes.  Add the rice and broth and season with salt.  Bring to a boil, partially cover the sauce pan, and reduce the heat to medium-low.  Simmer the soup until the rice is soft and the carrots are tender, about 25-30 minutes.

Transfer the soup to a food processor or blender, or use an immersion blender, and process until smooth.  Please note, hot soups in food processors and blenders tend to expand – avoid a bad burn by blending in batches, if needed.

Return the blended soup to the pan and season with pepper (and more salt, if needed).  Garnish with chives.

110 cal, 2.1 g of fat