Soups #1

[Gaelen]

Unless garnishes are included in the ingredient lists, they are not counted in the nutrient information. If a soup has less protein than you'd like or need, add in fish fillets (during the last five minutes of cooking), sausages, meatballs, tofu, cooked diced poultry, egg dumplings or browned tempeh croutons. Garnishing with shredded cheeses or chopped hard-cooked eggs will also increase the protein levels.

Index of Soups 1:

Acquacotta -- 5g Protein, 6g ECC
Caldo Verde -- 17g Protein, 10g ECC
Cauliflower & Cheese Soup -- 15g protein, 13g ECC
Chicken Soup from Dr. MaryDan -- 36g protein, 10g ECC
Chicken Soup -- 16G protein, 4g ECC
Chicken Cheddar Soup -- 26g protein, about 2.2g ECC (from BethB, originally from Cocoa8 on the old eatprotein website)
Creamy Cauliflower Soup -- 13g protein, 9g ECC (vegetarian)
Crockpot Pizza Soup -- 24g protein, 7g ECC
Curried Potato & Spinach Soup with Onion Salsa & Minted Yogurt (vegetarian)
Spinach Garlic Soup -- 8g protein, 10g ECC


You might also want to check these links to other soup threads in this forum:
Soups #2 (http://www.proteinpower.com/forum/showthread.php?p=239#post239) which contains: Stracciatella, Swiss Chard and Black Soybean Soup, Tlapeno Soup w/Turkey, Tlapeno Soup (vegetarian)

Pumpkin Sausage Soup and variations (http://www.proteinpower.com/forum/showthread.php?p=243#post243)

Tomato Soups (http://www.proteinpower.com/forum/showthread.php?p=246#post246)

[Gaelen]

From Bon Appetit, March 2006 and yesterday's recipe du jour from www.epicurious.com:

CURRIED POTATO AND SPINACH SOUP WITH ONION SALSA AND MINTED YOGURT

You can also view the complete recipe online at: http://www.epicurious.com/recipes/recipe_views/views/234125

Mustard-onion salsa
4 cups chopped red onions (about 2 large)
1 1/2 tablespoons sunflower oil or canola oil
1 teaspoon nigella seeds*
1 teaspoon black mustard seeds
1 teaspoon yellow mustard seeds
2 tablespoons fresh lemon juice
2 teaspoons grated lemon peel

Curry oil
3 tablespoons sunflower or canola oil
4 teaspoons curry powder

Minted yogurt
2/3 cup Greek yogurt
2 green onions, thinly sliced
2 tablespoons chopped fresh mint

Soup
2 tablespoons olive oil
1 small head of cauliflower, halved, cored, cut into 1/3-inch-thick slices, broken into pieces (about 3 cups)
1 medium white onion, chopped
3 tablespoons curry leaves
1 teaspoon fennel seeds
1 teaspoon cumin seeds
1 pound Yukon Gold potatoes, peeled, cut into 1/2-inch cubes (about 3 cups)
1 tablespoon turmeric
4 1/2 cups vegetable broth
6 bay leaves
1 9-ounce bag baby spinach leaves
1 14- to 16-ounce container firm tofu, drained, cut into 1/2-inch cubes

Chopped fresh parsley

For mustard-onion salsa:
Combine first 5 ingredients in heavy medium saucepan. Cook over medium-high heat until onions begin to soften, stirring frequently, about 4 minutes. Reduce heat to low, cover, and cook until onions are very soft, stirring occasionally, about 40 minutes. Add lemon juice and lemon peel; cook uncovered until most liquid is evaporated, stirring often, about 10 minutes. Season with salt and pepper. Can be made 1 day ahead. Cover and chill. Rewarm before serving.

For curry oil:
Cook oil and curry powder in heavy small skillet over medium-high heat until curry powder darkens slightly, about 1 minute. Transfer to small pitcher. Can be made 1 day ahead. Cover and chill. Let stand at room temperature 1 hour before serving.

For minted yogurt:
Mix yogurt, green onions, and chopped mint in medium bowl. Cover and chill. Can be made 6 hours ahead. Keep chilled.

For soup:
Heat oil in heavy large pot over high heat. Add next 5 ingredients. Cook until onion and cauliflower begin to brown, stirring often, about 5 minutes. Add potatoes; stir 2 minutes. Add turmeric and stir 1 minute. Add broth and bay leaves. Bring to boil, reduce heat to medium, and simmer until vegetables are tender, about 10 minutes. Add spinach and stir until wilted, about 1 minute. Add tofu; heat until warmed through, about 1 minute. Season with salt and pepper. Discard bay leaves.

Divide soup among 6 bowls; sprinkle with chopped parsley. Serve salsa, curry oil, and minted yogurt alongside.

*Nigella seeds are pungent and peppery, from a flowering plant of the same name. Also called kalonji or black onion seeds. Available at indianfoodsco.com.

Enjoy!

[Gaelen]

* Exported from MasterCook *

ACQUACOTTA -- 5g Protein, 6g ECC

Recipe By : Gaelen
Serving Size : 1 cup Preparation Time : 30 min.
Categories : Soup

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups tomatoes, canned
2 cups beef broth
1/2 cup onion -- sliced 1/8" thick
2 cups mushrooms -- sliced
1 clove garlic -- finely chopped
2 tablespoons basil leaves -- finely chopped
1 tablespoon extra virgin olive oil

Heat the olive oil, and add in the garlic and onion. Saute until softened.

Stir in the mushrooms, and saute 3-5 minutes.

Stir in the tomatoes, broth, and chopped basil. Bring to a simmer and heat
for 20-30 minutes. Serve, garnished with garlic croutons and shredded
parmesan.

Yield: "6 cups"

Per Serving: 67 Calories; 2g Fat (31.4% calories from fat); 5g Protein; 7g Carbohydrate;
1g Dietary Fiber; 0mg Cholesterol; 547mg Sodium.
Exchanges: 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.

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[Gaelen]

CALDO VERDE -- 17g Protein, 10g ECC

Recipe By : Gaelen
Serving Size : 1 cup Preparation Time : 40 min.
Categories : Soup

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound kale -- cleaned and shredded*
1/2 cup red onion -- diced
1 cup potatoes -- diced
1/2 pound chorizo -- or other smoked pork sausage
4 cups low sodium chicken broth
1 teaspoon red pepper flakes
2 tablespoons extra virgin olive oil
3 cloves garlic -- smashed
1/2 cup provolone cheese -- shredded

Heat the olive oil in a stockpot. Stir in the onions, potatoes, garlic,
and red pepper flakes, and saute until the onions soften.

Dice the sausage and toss it into the pot. Stir in the shredded kale, and
cook until the sausage is browned and the kale is wilted.

Stir in the chicken broth (can also use beef, vegetable or garlic broth).
Simmer for 20-30 minutes to combine flavors. Serve garnished with shredded
provolone cheese.

*These amounts are equivalent to 1 bag of kale-onion-potato soup
vegetables from the vegetable aisle in Wegman's supermarkets.

Yield: "8 cups"

Per Serving : 262 Calories; 17g Fat (56.8% calories from fat); 17g Protein;
12g Carbohydrate; 2g Dietary Fiber; 31mg Cholesterol; 708mg Sodium.
Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 2 1/2 Fat.

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[Gaelen]

CAULIFLOWER & CHEESE SOUP -- 15g protein, 13g ECC

Recipe from : Laura\Tortoise, PPBBS files
Serving Size : 1 1/2 c. Preparation Time : 6-8 hrs.
Categories : soups, crockpot

Amount Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 medium cauliflower, head -- separated flowerets
1 medium onion -- chopped
1 carrot -- chopped
1 celery stalk -- chopped
4 cups chicken stock
2 cups light cream
1/2 teaspoon Worcestershire sauce
1 cup grated Cheddar cheese
Salt -- to taste
Freshly-ground black pepper -- to taste
Chopped chives -- for garnish

Put cauliflower, onion, carrot, celery, and chicken stock in crock pot.
Cover and cook on LOW for 6 to 8 hours.

Puree in blender. Return to crock pot. Blend in cream, Worcestershire,
and cheese. Add salt and pepper to taste. Stir to mix well.
Turn control to HIGH and heat through; garnish servings with chopped chives.

This recipe yields 6 generous servings, about 1 1/2 cup each.

Per Serving : 427 Calories; 33g Fat (69.7% calories from fat); 15g Protein;
18g Carbohydrate; 5g Dietary Fiber; 109mg Cholesterol; 2436mg Sodium.
Exchanges: 1 Lean Meat; 2 1/2 Vegetable; 6 Fat; 1/2 Other Carbohydrates.
(note: sodium counts can be significantly reduced by using low-sodium chicken broth.)

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[Gaelen]

CHICKEN SOUP from Dr. MaryDan -- 36g protein, 10g ECC

Recipe By : Dr. MaryDan Eades, PPBBS files
Serving Size : 6 Preparation Time : 30 min.
Categories : Soup

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 Tbs. extra virgin olive oil
3 cloves garlic -- chopped
1 1/2 cups onions -- chopped
3 cups summer squash -- sliced, mixed yellow and green zucchini*
3 cups cooked chicken -- diced*
3 1/2 cups diced tomatoes -- with juice, fresh or 2 15-oz. cans
6 cups low sodium chicken broth -- 3 15-oz. cans
6 cups spinach leaves, whole -- fresh, chopped coarsely*

In a large saucepan over medium heat, add oil, garlic and onions; cook
until onions are transparent and beginning to become golden.

Raise heat to medium high, and add remaining vegetables except spinach.
Cook until just tender.

Add chicken, tomatoes and broth; bring the pot to a boil. Reduce heat and
simmer for 10 minutes.

Add spinach and cook until just wilted.

* Substitutions: 3 cups of mixed frozen vegetables for the fresh summer squashes;
3 5-oz. cans of chicken, drained, for the chicken; 3 cups frozen chopped
spinach, thawed and squeezed dry, for the fresh spinach. Dr. MaryDan's
recipe used seasoned chicken broth; I prefer to use low sodium organic
chicken broth and fresh herbs for seasoning.

Per Serving : 288 Calories; 11g Fat (32.2% calories from fat); 36g Protein;
14g Carbohydrate; 4g Dietary Fiber; 60mg Cholesterol; 608mg Sodium.
Exchanges: 4 1/2 Lean Meat; 2 1/2 Vegetable; 1 1/2 Fat.

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[Gaelen]

CHICKEN SOUP -- 16G protein, 4g ECC

Recipe By : SPECIFIC CARB DIET (sCD)
Serving Size : 1 CUP Preparation Time : 90 min.
Categories : soup

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound chicken thighs
1/2 cup onion -- cut in wedges
1 cup carrot slices
1 cup diced celery
6 cups water
salt and pepper to taste

Brown the chicken thighs and vegetables together. Pour the water over all,
add salt and pepper and bring the water to the boil.

Uncover and simmer until the broth is reduced by half--about 3 hours.
Remove the chicken thighs, and puree the vegetables into the broth. Pick
the meat from the bones and add back into the soup.

Yield: "4 cups"

Per Serving : 215 Calories; 14g Fat (58.4% calories from fat); 16g Protein;
6g Carbohydrate; 2g Dietary Fiber; 75mg Cholesterol; 116mg Sodium.
Exchanges: 2 Lean Meat; 1 Vegetable; 1 1/2 Fat.

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[Gaelen]

CREAMY CAULIFLOWER SOUP -- 13g protein, 9g ECC

Recipe By : Gaelen
Serving Size : 1 1/4 cup Preparation Time : 1 hour
Categories : soup, vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup onion -- chopped
1/2 cup celery -- diced
1/2 cup carrot -- finely diced
3 cloves garlic -- minced
1/2 cup red bell pepper -- finely chopped
1 tablespoon extra virgin olive oil
6 cups cauliflower flowerets -- one large head fresh, or 1 20oz. bag frozen
1 1/2 teaspoons salt
1/2 teaspoon pepper
1/2 teaspoon dry mustard
1 teaspoon dill weed
1/4 teaspoon saffron -- (optional)
3/4 cup white wine -- (dry)
4 cups vegetable broth
2 cups shredded cheddar cheese
1/2 cup shredded parmesan cheese
3/4 cup half and half
4 tablespoons butter
3/4 cup kefir (Lifeway low fat)

Heat the olive oil in a 6-8 qt. stockpot.

Saute the onion, celery, carrot, bell pepper and garlic until the onions are softened. Stir in the
cauliflower florets, spices and herbs, and toss to coat.

Pour in the broth and white wine and simmer until the cauliflower is tender. With a slotted spoon, remove
about 2 cups of the cauliflower florets and set aside.

Melt the butter in a saucepan, and saute the florets you removed from the soup. Set aside.

Reduce the heat on the stock pot to a simmer, and with an immersion blender, puree the vegetable mixture.

Stir in the cheeses, half and half, and kefir (can also substitute yogurt.) When the cheeses are melted,
stir in the sauteed florets you reserved earlier.

Inspired by Mollie Katzen's 'Cauliflower Soup,' from the original 'Moosewood Cookbook.'

Yield: "10 cups, eight 1 1/4c servings"

Per Serving : 303 Calories; 21g Fat (64.8% calories from fat); 13g Protein;
13g Carbohydrate; 4g Dietary Fiber; 58mg Cholesterol; 1046mg Sodium.
Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 4 Fat.

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[Gaelen]

CROCKPOT PIZZA SOUP -- 24g protein, 7g ECC

Recipe By : yahoo! lowcarb crockpot group
Serving Size : 1 cup Preparation Time : 8 hours
Categories : Soup, crockpot

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 3/4 cups diced tomatoes -- (1 can, with juice)
4 cups beef broth -- (2 cans)
1 cup fresh mushrooms -- chopped
1/2 cup bell pepper -- diced
1/2 cup onion -- diced
1 pound Italian sausage -- bulk
8 ounces pepperoni slices
1 teaspoon granulated garlic
2 teaspoons dried oregano
2 teaspoons Italian seasoning
1 cup mozzarella cheese -- shredded
1/4 cup parmesan cheese -- grated

Crumble the sausage in a frying pan and brown it; drain the grease and put
it in the bottom of a crockpot.

Add all the other ingredients to the crockpot except the cheeses. Cook in
the crockpot on medium heat for 8 hours.

Spoon into bowls and sprinkle cheese on top. Makes 8 servings, about 1 cup
each.

Yield: "8 cups"

Per Serving : 443 Calories; 35g Fat (70.9% calories from fat); 24g Protein;
8g Carbohydrate; 1g Dietary Fiber; 80mg Cholesterol; 1743mg Sodium.
Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 5 1/2 Fat.

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[Gaelen]

SPINACH GARLIC SOUP -- 8g protein, 10g ECC

Recipe By : Yahoo! Ethnic Recipes Group
Serving Size : 1 cup Preparation Time : 45 min.
Categories : soup

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 ounces Fresh spinach -- trimmed/coars
4 cups Chicken broth
1/2 cup Shredded carrots
1/2 cup Chopped onion
8 Garlic cloves -- minced
1/3 cup Butter or margarine
1/4 cup All-purpose flour
3/4 cup Heavy cream
1/4 cup Milk
1/2 teaspoon Pepper
1/8 teaspoon Ground nutmeg


In a deep dutch oven, bring spinach, broth and carrots to a boil. Reduce
heat and simmer 5 min. stirring occasionally. Remove from heat and cool to
lukewarm.

Saute onion and garlic in butter until onion is soft--about 5-10 min. Add
flour, stirring over low heat for 3-5 min. Stir into spinach mixture.

Puree spinach mixture until finely chopped. Add cream, milk, pepper and
nutmeg. Heat through but don't boil.

(From yahoo! Ethnic Recipes group.)

Yield: "5 cups"

Per Serving : 324 Calories; 27g Fat (74.1% calories from fat); 8g Protein;
13g Carbohydrate; 3g Dietary Fiber; 84mg Cholesterol; 805mg Sodium.
Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 5 Fat.

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[BethB]

CHICKEN CHEDDAR SOUP

This was originally posted by Cocoa8 on the old eatprotein.com board.

2 chicken breasts
1/2 to 1 c cream
1/2 t basil
1/2 t oregano
1 tsp soy sauce
2 c cheddar cheese
salt and pepper

Boil chicken breasts in about 1 quart water. Cool and chop. Add cream and seasonings. Add more broth (canned) if needed. Return the chopped chicken and simmer for 30 min. Add cheese and let melt right before serving.

Makes 4 servings.

Counts are as follows, using 1/2 c cream
Cal: 325
Fat: 23g
Carb: 2.33 less .17 fiber
Prot: 26.3g

[Gaelen]

Everyone...to make indexed threads a little easier to follow, they are closed to new replies after ten recipes. To post a new soup recipe, please check out Soups #2 (http://www.proteinpower.com/forum/showthread.php?t=388). Happy cooking!