Low Fat Soup Recipes Part - III

13.Low Fat Cream of Asparagus Soup

Cook Time: 25 minutes
Total Time: 25 minutes

Ingredients:

•     2 tsp olive oil
•     1 1/2 pounds asparagus, cut into 2 inch pieces
•     1 medium onion, chopped
•     1 celery stalk, chopped
•     2 leeks, chopped (white part only)
•     1 medium potato, peeled and cut into 1 inch pieces
•     3 1/2 cups fat-free reduced sodium chicken or vegetable broth
•     1/2 cup fat-free sour cream

Preparation:

Heat oil in a large Dutch oven. Add asparagus, onion, celery, leeks and potato, and cook for 5 minutes, stirring occasionally. Add broth and simmer for 20 minutes, until vegetables are softened.Transfer soup to a blender and puree until smooth. You may need to do this in two stages. Return soup to Dutch oven, add sour cream and stir on low heat until blended.

Serves 6

Per Serving: Calories 102, Calories from Fat 16, Total Fat 1.8g (sat 0.3g), Cholesterol 2mg, Sodium 376mg, Carbohydrate 16.8g, Fiber 3.8g, Protein 4.8g.

14.Low Fat Pea and Mint Soup

Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients:

•     2 tsp olive oil
•     1/2 cup shallots, finely chopped
•     1 pound frozen or fresh (shelled) green peas
•     1/4 cup fresh mint, chopped
•     1/4 cup fresh parsley, chopped
•     3 cups fat free, reduced sodium chicken broth (or vegetable broth)
•     4 tbsp fat free or low fat sour cream or plain yogurt plus mint sprigs for garnish

Preparation:

Heat oil in a large pot or Dutch oven. Sauté shallots on a low heat until softened. Add peas, mint, parsley and broth, stirring well. Bring to a boil then simmer, partially covered, for 20 minutes.Transfer to a blender, reserving some of the liquid, and puree until smooth. Add remaining liquid depending on desired thickness of soup. Ladle into 4 bowls and top with mint and yogurt or sour cream if desired.

Per Serving: Calories 130, Calories from Fat 24, Total Fat 2.6g (sat 0.4g), Cholesterol 0.4g, Sodium 579mg, Carbohydrate 19.2g, Fiber 5.8g, Protein 7.4g.

15.Low Fat Cream of Pumpkin Soup

Cook Time: 25 minutes
Total Time: 25 minutes

Ingredients:

•     1 tbsp olive oil
•     1 small yellow onion, finely chopped
•     2 garlic cloves, minced
•     1 tbsp curry powder
•     1 tsp cumin
•     3 cups fat-free, low sodium chicken or vegetable broth
•     1 15-ounce can pumpkin
•     1 12-ounce can evaporated fat-free milk
•     Freshly ground Black pepper to taste

Preparation:
Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes. Transfer soup to a blender and blend until smooth.

Serves 6.

Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g), Cholesterol 2mg, Sodium 101mg, Carbohydrate 15.6g, Fiber 2.9g, Protein 6.1g.

16.Low Fat Carrot and Sweet Potato Soup

Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients:

•     2 tsp olive oil
•     1 small onion, finely chopped
•     2 tsp cumin
•     2 tbsp curry powder
•     1 pound bag of baby carrots
•     1 pound sweet potatoes, peeled and cut into 1-inch pieces
•     3 1/2 cups fat-free, low sodium chicken or vegetable broth

Preparation:

Heat oil in a large Dutch oven and saute onion until softened. Stir in cumin and curry powder and cook for 1 minute. Add carrots, sweet potatoes and chicken broth. Bring to a boil, then cover and simmer until vegetables are tender, about 20 minutes.When cool, transfer vegetables to a blender and blend until smooth, working in batches. Return to Dutch oven to reheat.

Serves 6

Per Serving: Calories 146, Calories from Fat 21, Total Fat 2.3g (sat 0.3g), Cholesterol 0mg, Sodium 73mg, Carbohydrate 28.4g, Fiber 4.6g, Protein 2.9g  

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