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

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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

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