Soups

[flipflop104]

Can I have some (low fat) soup recipes please (ie. no cream/butter, etc. in them)?

Thanx people

[sunflower68]

flipflop are you allowed carbs?
If so, go for leek and potato or mixed bean soup.

[Eve]

Watercress soup is lovely...

Gently saute some onion in a pan then add some stock and place it some small diced potato and boil until the potato is soft. You can also add leeks or celery if you like.

Add a large bunch of watercress and leave to simmer for 5/10 mins, season to taste then stick in a blender.

Or...

You could make some light chicken stock with a stock cube, flavour with some herbs and some garlic to taste.

Cut up some noodles into tiny pieces and cook them in the stock. You could also add some fine diced veg such as carrot and potato or onion.

Also place in some cooked chicken pieces.

Garnish with some fresh chopped spring onion.

If you want the soup thicker then get some cornflour and mix a little with a bit of water then stir into the mixture, do this bit by bit and stir well, do it gradually until it's the consistency you want.

You can also do this with beef stock and can mix and match the meat, pasta and veg as you get more adventurous.

[BBWCHATT]

Seaweed Soup

1 pound ground pork
2 quarts water
1 cube chicken bouillon
1 (8 ounce) can sliced water chestnuts
3 sheets nori (dry seaweed), broken into pieces.
1 egg, beaten
1/2 teaspoon salt
4 green onions, chopped
3/4 teaspoon sesame oil
In a large saucepan over medium-high heat, cook the ground pork until browned. Drain off excess fat, and add water. Bring to a boil, then reduce heat to medium, and simmer uncovered for 15 minutes.
Stir in the bouillon cube to dissolve, and add water chestnuts and nori. Stir in the egg, and season with salt. Remove from heat, and mix in the green onions and sesame oil. Serve immediately.

[loukr]

my mum makes a really nice veggie soup, I think she boile the veggies first, so they're soft, then liquidises them , with the water and adds a vegetable stock cube. it's seriously the nicest soup I've ever had... there should be a recipe online somewhere for it or something similar :o)

[JanineG]

Tomato and Veg soup. No measuring - just use whatever veg you happen to have going!

Dry fry (or use Fry Light spray) some onion and garlic with some chilli powder until softening, add some tomato puree and then a pint of vegetable stock and then carrots, leeks, peas, potatoes etc etc. Leave to simmer for 15 or so minutes, then add a can of chopped tomatoes and a good splash of worcestershire sauce. Season to taste. I tend to go through my cupboard and just add a pinch of this and a splash of that until the taste is just right.

Very low fat though.

Enjoy x

[flipflop104]

Carbs are fine - anything is that's not fattening.

I have been making veg soup - just slinging anything in that I have and simmering for a couple of hours and then blending. It's lovely but I'm getting bored after 3 weeks.

Also done muchroom - same - just slinging 'em all in the pan with an onion and simmering for a couple of hours then blending.

Just wanted some new ideas - so thanx guys

[heffalump]

I made this soup on Saturday:

750g sweet potato (cut into chunks)
1.5 litres vegetable stock
2 bulbs of garlic

Cut the tops off the garlic bulbs, then wrap in foil and roast in a pre-heated oven (180 C) until tender (20-30 mins depending on size). Meanwhile, simmer the sweet potato in the stock until tender, then puree in a blender. Once the garlic is cool enough to handle, squeeze the flesh into the puree and blend once more.

It was delicious and completely fat-free - enjoy!

[scoobysoo]

Boil a punnet of mushrooms in a saucepan full of vegetable stock, add lots of fresh thyme, then when the mushrooms are soft, blitz the whole lot in a blender and eat. It looks like sludge but it's got the most amazing flavour and texture.

[spudqueen]

Carrot and Lentil Soup
(This is a weightwatchers recipe)

1 teaspoon vegetable oil
1 small onion, chopped finely
2 carrots, diced
1 bay leaf
550ml (18 fl oz) hot vegetable stock made with a stock cube
100g (3 1/2 oz) red lentils (washed)

1. Heat the oil and fry the onion, carrots and bay leaf for a few minutes.
2. Stir in the hot vegetable stock with the lentils. Return to the boil, cover and simmer for 10-15 minutes until the lentils are soft and mushy.
3. Stir well and mash the lentils a little with a large spoon (or what I do is stick it in the blender). Add more water if necessary.

Add chopped fresh coriander and/or 1 teaspoon of half-fat creme fraiche if liked.

[BBWCHATT]

Hot & Sour Soup

Two 13-3/4 ounce cans low-salt chicken broth
Three thin slices of fresh ginger root
2 tablespoons DARK soy sauce
1/4 cup of rice wine vinegar
1/2 teaspoon hot chili oil (you may use less for a less fiery flavor, or more if you like it hot)
1/2 teaspoon dark sesame oil
1/2 teaspoon sugar
1/2 teaspoon white pepper (you may use less for a less fiery flavor, or more if you like it hot)
1/2 cup of julienned bamboo shoots
1/2 cup of firm tofu diced into small squares one egg lightly beaten

Garnish With:

1 or 2 stalks of fresh scallion, including greens, sliced diagonally
1/4 cup fresh cilantro (Chinese parsley), gently chopped

Instructions:
Bring the chicken stock and the fresh ginger root to a slow boil for two or three minutes.
Remove the ginger slices and discard. Turn the heat down slightly.
Add the rest of the liquid ingredients, the sugar, and the white pepper. NOTE: Don't inhale as you add the white pepper! Stir gently.
Add the bamboo shoots and the tofu. Stir gently.
Bring the soup to a slow boil again and quickly add in the lightly beaten egg while stirring. Remove the pot from the heat immediately and continue to stir to break up the egg pieces. Place the soup in bowls and garnish with scallion and cilantro. Serves four as an appetizer, or two as a meal.

[BBWCHATT]

Hot and Sour Tofu Soup

2 quarts boiling water
2 or 3 onions
1 cup or so of any bland vegetable (like summer squash)
2 or more chillis
1 tbsp vinegar
3 pounds tofu
2 tbsp soy sauce
2 tbsp cornstarch for the thickener
4 or more tbsp cold water for the thickener
If the tofu is not called "firm tofu", firm it by freezing it for a short time and rethawing it.
Cut the onions in half lengthwise, then lengthwise again into quarters at right angles to the first cut, and then into halves at right angles to both. Throw the resulting squares of onion into the pot.
Slice the squash or other vegetable and throw into the pot.
Holding with gloved hands, seed and slice the chilis and throw into the pot.
Add the vinegar and simmer for 1/2 hour.
Cut the tofu into cubes about 1/2" on a side and throw into the pot.
Mix in the soy sauce.
Make a paste of the cornstarch and the cold water and mix into the pot.
Heat just to boiling and lower again, simmer for 5 minutes, and serve.

[BBWCHATT]

Beef & Barley Vegetable Soup

1 1/2 lbs extra lean ground beef or extra lean ground turkey
1 medium onion, chopped finely
28 ounces tomatoes (diced)
2 cups water
3 (10 ounce) cans beef consomme (preferably low sodium)
1 (10 ounce) can tomato soup (preferably low sodium)
4 carrots, chopped
3 celery ribs, chopped
1 bay leaf
1 teaspoon thyme
1 teaspoon parsley
1/2 teaspoon pepper
8 tablespoons barley

Brown beef and onion, drain any fat.
Add remaining ingredients. Cook for a minimum of two hours.
or.
After browning beef and onion you can also use your slow cooker on low for 7 - 8 hours.

Metric:

680.39g extra lean ground beef or extra lean ground turkey
1.00 medium onion, chopped finely
793.79g tomatoes (diced)
473.18 ml water
3 (283 1/2g) cans beef consomme (preferably low sodium)
1 (283 1/2g) can tomato soup (preferably low sodium)
4.00 carrots, chopped
3.00 celery ribs, chopped
1.00 bay leaf
4.93 ml thyme
4.93 ml parsley
2.46 ml pepper
118.32 ml barley

[BBWCHATT]

Fish & Fennel Soup

1 fennel bulb
1 medium onion
4 tablespoons extra virgin olive oil
6 cups water
1 (10 g) packet instant dashi stock
(Japanese fish broth)
1/4 teaspoon ground cayenne pepper
(optional or to taste)
1 teaspoon salt
3/4 cup dry white wine
1 lb fresh fish fillets (e.g. cod,
haddock, ocean perch, monk fish)

Slice the fennel and onion thinly, setting aside the green fennel fronds.
Cut fish in bite sized pieces.
Saut� the fennel and onion in olive oil in a soup pot until soft but not brown.
Add seasonings, water and dashi.
Simmer, covered, on low for 15 minutes.
Add fish, wine and fennel fronds.
Continue simmering for 15 minutes.
Taste and adjust seasonings.
Serve with French bread and white wine.
Note: Using dashi no moto (available in oriental grocery stores) is an easy way of making fish stock. You may substitute 2 Knorr fish bouillon cubes or 2-8 oz. bottles of clam juice.

Metric:
1.00 fennel bulb
1.00 medium onion
59.16 ml extra virgin olive oil
1,419.54 ml water
1 (10 g) packet instant dashi stock
(Japanese fish broth)
1.23 ml ground cayenne pepper (optional
or to taste)
4.93 ml salt
177.44 ml dry white wine
453.59 g fresh fish fillets (e.g. cod,
haddock, ocean perch, monk fish)

[BBWCHATT]

Flipflop - can you give us some clues as to your likes and dislikes - that might help us know what to give you :)

[flipflop104]

Yes - sorry. I don't mind soups with meat in but my gf doesn't and I make it for both of us so I have to steer clear of meat unless I can cleverly disguise it (she's not veggie - just doesn't like the idea of meat in soup, so if she can't see it it's ok lol).

Neither of us like fish.

I guess we like any sort of soup with veg, beans, noodles, pasta, chick peas, etc.

The most important thing is that we have these soups as our meal during the day (ie. breakfast then soups then dinner on an evening) without any accompaniment (ie. bread - cos I can't eat it without butter!) so the more substantial & filling (rather than a watery) they are, the better.

[flipflop104]

Forgot to say, thanx for the recipes so far - some of them sound delicious and I will be printing this page and having a go at them this weekend.

[chazza]

Broccoli and Leek soup:

1 head of broccoli
2 leeks
1 teaspoon of curry powder
1 pt water
1 veg stock cube

Bung them all in a pan together and bring to the boil

Simmer for 20 minutes and then liquidise.

This is a weightwatchers recipe

[BBWCHATT]

Italian Soup

2 tablespoons olive oil
1 small onion, chopped
3 stalks celery, chopped
1 (28 ounce) can whole peeled tomatoes, with liquid
2 cups water
1/4 teaspoon dried basil
1 (15 ounce) can chickpeas (garbanzo beans), drained
1/4 pound cooked pasta
Heat the oil in a large pot over medium heat. Add the onion and celery and saute for 5 to 10 minutes, or until tender.
Reduce heat to medium low, add the tomatoes and the water and break the tomatoes apart with your hands in the pot. Then simmer for 10 minutes.
Stir in the basil, chickpeas and pasta and simmer for 15 to 20 more minutes, or until all ingredients are heated through.

Metric:
30 ml olive oil
1 small onion, chopped
3 stalks celery, chopped
1 (28 ounce) can whole peeled tomatoes, with liquid
475 ml water
0.4 g dried basil
1 (15 ounce) can chickpeas (garbanzo beans), drained
115 g cooked pasta

[BBWCHATT]

Vegetable Soup

3/4 cup chopped celery
3/4 cup chopped onion
1 cup chopped carrots
1 (14.5 ounce) can diced tomatoes, drained
3 cups tomato-vegetable juice cocktail (like V-8)
2 cups water
1 leek, chopped
1 potato, peeled and cubed
1 (15 ounce) can peas, drained
1 (15 ounce) can whole kernel corn, drained
2 (15 ounce) cans garbanzo beans, drained
1 cup long-grain white rice
1 tablespoon soy sauce
1/4 teaspoon dried thyme
1/2 teaspoon ground black pepper
1/4 teaspoon garlic powder
1 teaspoon dried dill weed
In a large pot over high heat, combine the celery, onion, carrots, tomatoes, tomato-vegetable juice, water, leek, potato, peas, corn, beans, rice, soy sauce, thyme, ground black pepper, garlic powder and dill weed.
Bring to a boil, reduce heat and simmer for 30 minutes, or until vegetables are tender.

Metric:
90 g chopped celery
120 g chopped onion
130 g chopped carrots
1 (14.5 ounce) can diced tomatoes, drained
710 ml tomato-vegetable juice cocktail (like V-8)
475 ml water
1 leek, chopped
1 potato, peeled and cubed
1 (15 ounce) can peas, drained
1 (15 ounce) can whole kernel corn, drained
2 (15 ounce) cans garbanzo beans, drained
185 g long-grain white rice
15 ml soy sauce
0.4 g dried thyme
1 g ground black pepper
0.7 g garlic powder
1 g dried dill weed

[BBWCHATT]

Creamy Italian Soup

1 tablespoon vegetable oil
1 onion, chopped
1 stalk celery, chopped
1 clove garlic, minced
2 (16 ounce) cans white kidney beans, rinsed and drained
1 (14 ounce) can chicken broth
1/4 teaspoon ground black pepper
1/8 teaspoon dried thyme
2 cups water
1 bunch fresh spinach, rinsed and thinly sliced
1 tablespoon lemon juice
In a large saucepan, heat oil. Cook onion and celery in oil for 5 to 8 minutes, or until tender. Add garlic, and cook for 30 seconds, continually stirring. Stir in beans, chicken broth, pepper, thyme and 2 cups water. Bring to a boil, reduce heat, and then simmer for 15 minutes.
With slotted spoon, remove 2 cups of the bean and vegetable mixture from soup and set aside.
In blender at low speed, blend remaining soup in small batches until smooth, (it helps to remove the center piece of the blender lid to allow steam to escape.) Once blended pour soup back into stock pot and stir in reserved beans.
Bring to a boil, occasionally stirring. Stir in spinach and cook 1 minute or until spinach is wilted. Stir in lemon juice and remove from heat and serve with fresh grated Parmesan cheese on top.

Metric:
15 ml vegetable oil
1 onion, chopped
1 stalk celery, chopped
1 clove garlic, minced
2 (16 ounce) cans white kidney beans, rinsed and drained
1 (14 ounce) can chicken broth
0.5 g ground black pepper
0.2 g dried thyme
475 ml water
1 bunch fresh spinach, rinsed and thinly sliced
15 ml lemon juice