Chunky Vegeetable - Lentil Soup

6 servings | Prep time: 25 min | cook time: 25 min | total time: 1 hour

ingredients

• 1 Tbsp. olive oil
• 1 medium onion, cut into thin rings
• 1 clove garlic, minced
• 1 cup dry green (French) lentils, rinsed and drained
• 1 lb. whole small mushrooms (halve or quarter any larger mushrooms)
• 4 medium carrots, thinly sliced (2 cups)
• 2 stalks celery, chopped
• 4 cups water
• 1 14-oz. can vegetable broth
• 1/4 tsp. salt
• 1/4 tsp. ground black pepper
• 1/4 of a head napa or red cabbage, sliced into strips (2 cups)

directions

1. In a 4-quart saucepan or Dutch oven heat oil over medium heat. Add onion and garlic; cook for 4 to 5 minutes or until onion is tender, stirring occasionally. Stir in lentils; cook and stir 1 minute.

2. Add mushrooms, carrots, celery, water, vegetable broth, salt and pepper. Bring to boiling. Reduce heat and simmer, covered, about 25 minutes or until lentils are tender.

3. Divide among soup bowls; top with cabbage. Makes 6 (1-1/2-cup) servings.

nutrition facts

• Servings Per Recipe 6 (1-1/2-cup) servings
• Calories185,
• Total Fat (g)3,
• Monounsaturated Fat (g)2,
• Polyunsaturated Fat (g)1,
• Sodium (mg)408,
• Carbohydrate (g)30,
• Total Sugar (g)6,
• Fiber (g)13,
• Protein (g)12,
• Vitamin C (DV%)24,
• Calcium (DV%)7,
• Iron (DV%)18,
• Percent Daily Values are based on a 2,000 calorie diet

Potato-Cheddar Soup

TOTAL TIME: 30 min

ingredients

• 1 28-ounce package frozen diced hash brown potatoes with onions and peppers
• 1 cup chopped miniature sweet peppers
• 3 cups fat-free half-and-half
• 1/2 teaspoon salt
• 1/2 teaspoon curry powder
• 1/8 to 1/4 teaspoon cayenne pepper
• 6 ounces cheddar cheese, shredded
• Miniature sweet peppers, sliced (optional)
• Snipped fresh Italian (flat-leaf) parsley (optional)

directions

1. In a 4-quart Dutch oven combine potatoes, sweet peppers, half-and-half, salt, curry powder, cayenne and 1/2 cup water. Bring to just boiling. Reduce heat. Simmer, covered, over medium heat for 10 minutes or until potatoes are tender, stirring occasionally. Cool slightly.

2. Carefully transfer about half of soup mixture to a blender; add 1/2 cup water and blend until nearly smooth. Return to Dutch oven; stir to combine. Cook and stir over low heat until heated through. Stir in cheese until melted.

3. Top servings with sliced sweet peppers and parsley. Makes 4 (2-cup) servings.

nutrition facts

• Calories438,
• Total Fat (g)17,
• Saturated Fat (g)11,
• Monounsaturated Fat (g)5,
• Polyunsaturated Fat (g)1,
• Cholesterol (mg)54,
• Sodium (mg)883,
• Carbohydrate (g)53,
• Total Sugar (g)10,
• Fiber (g)5,
• Protein (g)19,
• Vitamin C (DV%)90,
• Calcium (DV%)51,
• Iron (DV%)14,
• Percent Daily Values are based on a 2,000 calorie diet

Mexi-Chicken Soup

ingredients

• 1 32-oz. box reduced-sodium chicken broth
• 1 15-oz. can black beans, rinsed and drained
• 1 15-oz. can golden hominy, rinsed and drained
• 1 cup bottled salsa
• 1 cup bottled nopalitos (cactus leaves), drained, or 1 green sweet pepper, cut in strips
• 1 4-oz. can diced green chiles
• 1 Tbsp. chili powder
• 1 tsp. ground cumin
• 2-1/2 cups chopped cooked chicken
• Snipped fresh herbs (optional)

directions

1. In 4-quart Dutch oven combine chicken broth, black beans, hominy, salsa, nopalitos, undrained green chiles, chili powder, and cumin. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes. Add chicken; heat through. To serve, sprinkle with fresh herbs. Makes 6 servings.

nutrition facts

• Calories240,
• Total Fat (g)6,
• Saturated Fat (g)1,
• Monounsaturated Fat (g)2,
• Polyunsaturated Fat (g)1,
• Cholesterol (mg)52,
• Sodium (mg)1060,
• Carbohydrate (g)25,
• Total Sugar (g)3,
• Fiber (g)7,
• Protein (g)25,
• Vitamin C (DV%)12,
• Calcium (DV%)10,
• Iron (DV%)14,
• Percent Daily Values are based on a 2,000 calorie diet

Black-Eyed Pea and Bacon Soup

Ingredients

• 1/2 pound bacon, diced
• 1 onion, chopped
• 3 quarts water
• 4 cubes chicken bouillon
• 2 1/2 cups dry black-eyed peas
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 6 small potatoes, diced

Directions

1. Brown the bacon in a large pot over medium heat. Drain grease, and place onion in the pot. Cook and stir until tender. Pour in the water. Mix in the bouillon cubes until dissolved. Stir in black-eyed peas, and season with salt and pepper. Bring to a boil, reduce heat to low, and simmer 45 minutes.
2. Place the potatoes in the pot, and continue cooking 15 minutes, or until beans and potatoes are tender. Serve warm.

Beaker's Vegetable Barley Soup

Ingredients

• 2 quarts vegetable broth
• 1 cup uncooked barley
• 2 large carrots, chopped
• 2 stalks celery, chopped
• 1 (14.5 ounce) can diced tomatoes with juice
• 1 zucchini, chopped
• 1 (15 ounce) can garbanzo beans, drained
• 1 onion, chopped
• 3 bay leaves
• 1 teaspoon garlic powder
• 1 teaspoon white sugar
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 teaspoon dried parsley
• 1 teaspoon curry powder
• 1 teaspoon paprika
• 1 teaspoon Worcestershire sauce

Directions

1. Pour the vegetable broth into a large pot. Add the barley, carrots, celery, tomatoes, zucchini, garbanzo beans, onion, and bay leaves. Season with garlic powder, sugar, salt, pepper, parsley, curry powder, paprika, and Worcestershire sauce. Bring to a boil, then cover and simmer over medium-low heat for 90 minutes. The soup will be very thick. You may adjust by adding more broth or less barley if desired. Remove bay leaves before serving.