Low Fat Soup Recipes Part - II

7. Low Fat Tomato, Kale and White Bean Soup

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Ingredients:

•     2 tsp olive oil
•     1 medium onion
•     2 large carrots, sliced
•     2 sticks celery, sliced
•     1 tsp dried thyme
•     1 tsp dried oregano
•     1 bunch kale, washed, stripped from stem, and chopped
•     1 14.5-counce can petite diced tomatoes
•     4 cups fat-free, low-sodium chicken or vegetable broth
•     1 15-ounce can white beans (navy beans)

Preparation:

Heat oil on medium heat in large Dutch oven. Sauté onions, carrots and celery for 5 minutes. Sprinkle herbs and cook for 2 minutes. Add kale, followed by canned tomatoes, and broth. Bring to a boil, reduce heat, add beans and simmer for 20 minutes.

Serves 6-8.

Per serving: Calories 173, Calories from Fat 19, Total Fat 2.2g (sat 0.3g), Cholesterol 0mg, Sodium 93mg, Carbohydrate 30.1g, Fiber 6.9g, Protein 8.5g 

8. Low Fat Split Pea Soup

Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour

Ingredients:

•     1 tbsp canola oil
•     2 garlic cloves, minced
•     1 onion, finely chopped
•     1 large carrot, diced
•     1 stick of celery, chopped
•     1 small russet potato, peeled and cut into pieces
•     4 cups fat-free, low-sodium chicken or vegetable broth
•     2 cups of water
•     1 1/2 cups dried split green peas, picked through and rinsed
•     Freshly ground black pepper

Preparation:

Heat oil in a large pot. Sauté garlic, onions, carrots and celery for 3-4 minutes, until softened. Add potatoes, broth, water and dried split peas. Bring to a boil, then reduce heat to low, cover and simmer for 45 minutes. Allow soup to cool a little. Transfer to a blender and blend until smooth. Season to taste.

Serves 6

Per serving: Calories 220, Calories from Fat 26, Total Fat 3g (sat fat 0.3g), Cholesterol 0mg, Sodium 74mg, Carbohydrate 37g, Fiber 14.2, Protein 13.7g.

9. Butternut Squash and Pear Soup

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Ingredients:

•     2 tsp olive oil
•     1 cup finely chopped onion
•     1 tbsp curry powder
•     1 pound butternut squash (about half a medium squash), cut into 1-inch pieces
•     2 ripe medium Bartlett pears, peeled, cored and cut into 1-inch pieces
•     3 1/2 cups fat-free, low-sodium chicken or vegetable broth

Preparation:

Heat oil on medium heat in Dutch oven or soup pot. Gently sauté onions until softened—about 5 minutes. Add curry powder and stir, sautéing for 1 minute. Add butternut squash and pear pieces. Sauté for 3-4 minutes. Pour in chicken broth and bring to a boil. Reduce heat to low, cover and simmer for 20 minutes until squash and pear are tender. Transfer soup to a food processor or blender and purée until smooth, working in two batches if necessary.

Serves 6

Per Serving: Calories 119, Calories from Fat 17,total Fat 1.9g (sat 0.2g), Cholesterol 0mg, Sodium 38mg, Carbohydrate 23g, Fiber 3.2g, Protein 2.5g.

10. Red Lentil and Tomato Soup

Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 65 minutes

Ingredients:

•     1 tbsp olive oil
•     1 medium onion, finely chopped
•     1 garlic clove, crushed
•     1/2 tsp ground cumin
•     1/2 tsp ground coriander
•     1 lb chopped tomatoes (15 ounce can is fine)
•     3/4 cup red lentils
•     5 cups of vegetable broth (or low sodium, fat free chicken broth)
•     pinch of salt and pepper
•     4 tbsp of low fat or fat free sour cream (optional)
•     2 tbsp chopped fresh cilantro

Preparation:

Heat oil in a large pan or Dutch oven. Add chopped onion and garlic, and cook over low heat for about 5 minutes, stirring occasionally. Stir in cumin, coriander, chopped tomatoes and lentils. Cook for another 5 minutes, stirring constantly. Add vegetable or chicken broth and bring to a boil. Reduce to a medium heat and simmer gently for 25-30 minutes or until lentils are soft. Add salt and pepper to taste.
Remove from heat and let cool for a few minutes. Pour into a blender or food processor and blend/process until smooth. Return to pan and reheat gently.

Ladle soup into 4 bowls and garnish with a spoonful of sour cream, if using, and some fresh cilantro.

Per Serving: Calories 220, Calories from Fat 39, Total Fat 4.4g (sat 0.6g), Cholesterol 1mg, Sodium 747mg, Carbohydrate 33.1g, Fiber 5.7g, Protein 8.3g.

11. Turkey Soup

Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes

Ingredients:

•     6 cups fat free, low sodium chicken broth (or defatted turkey stock from the carcass)
•     1/2 cup pasta noodles or rice
•     1 large carrot, diced
•     1 celery stalk, sliced
•     1 cup cooked white-meat turkey
•     ground black pepper

Preparation:

Bring broth to a boil in a large saucepan, then reduce to a simmer. Add pasta or rice, followed by carrots and celery. Simmer for 20 minutes or until rice is cooked and vegetables are tender. Add cooked turkey and simmer for a further 5 minutes. Season with pepper. Ladle into 6 bowls and serve.

Per serving: Calories 111, Calories from Fat 8, Total Fat 0.8g (sat 0.2g), Cholesterol 16mg, Sodium 100mg, Carbohydrate 16.2g, Fiber 1.1g, Protein 9.5g.

12. Sweet Potato and Squash Soup

Ingredients:

•     1 tbsp canola oil
•     1 small onion, finely chopped
•     1 tbsp grated fresh ginger, finely chopped
•     1 pound butternut squash, peeled and diced
•     1 pound sweet potatoes, peeled and diced
•     1 medium Yukon gold potato, peeled and diced
•     6 cups fat-free, reduced sodium chicken or vegetable broth
•     1 tbsp dry sherry
•     Fresh ground black pepper
•     6 tbsp fat-free sour cream
•     1 tbsp chopped fresh chives

Preparation:

Heat oil in a Dutch oven; add onion and cook over a medium heat for 5 minutes, or until translucent. Stir in ginger and cook for 1 minute. Add squash, sweet potatoes, potato and chicken stock. Bring to a boil, then reduce heat. Cover and simmer until vegetables are tender, about 30 minutes. Puree soup in a blender, or use a hand blender; return soup to the pot. Add sherry and black pepper to taste, and stir through.

Ladle into 6 bowls. Garnish with fat-free sour cream and chopped chives.

Per Serving: Calories 201, Calories from Fat 23 (sat 0.2g), Cholesterol 1mg, Sodium 606mg, Carbohydrate 39.8g, Fiber 4.4g, Protein 4.8g 

 You can find the complete List Here.