Soup for Supper Cold winter nights are the perfect time to have soup for supper. We have several recipes that can be prepared in about 30 minutes. Add some whole grain bread or crackers, a green salad and fresh fruit for dessert and you have a quick, easy and nutritious weeknight meal. Lemony Lentil Soup Place onions and garlic in medium soup pot (about 3 quarts). Cook over medium heat for 3 to 4 minutes, stirring. Add water, lentils, salt and pepper. Heat to a boil; reduce heat, cover pot, and cook over low heat for 1 hour. Add spinach, lemon peel and juice and cook 5 to 8 minutes longer. Serves 6. Nutrition per 1 cup serving: 171 calories; 12 gm protein; 27 gm carb; 3 gm total fat; less than 1 gm saturated fat; less than 1 gm cholesterol; 10 gm fiber; 234 mg sodium Beef Barley Soup Heat a large pan over medium-high heat. Add oil and sauté onions and beef until browned, about 5 minutes. Drain excess fat. Add remaining ingredients. Bring to a boil, then reduce to a simmer for 45 minutes. Serves 6. Reprinted with permission from Communicating Food for Health. Nutrition per 1 cup serving: 303 calories; 18 g protein; 43 g carbohydrates; 6.5 g total fat; 2.5 g saturated fat; 31 mg cholesterol; 9 g fiber; 111 mg sodium Place broccoli, cauliflower and half of broth in a large pot. Bring to a boil. Cover, reduce heat to medium and cook for 10 minutes. When slightly cooled, transfer the cooked vegetables to a blender or food processor. Blend until smooth, then return vegetables to pot. In a small measuring cup, stir 1/4 cup of milk with cornstarch until very smooth. Add mixture to soup pot and stir well. Add remaining milk and vegetable stock to pan and heat to medium high while stirring. Cook until thick and bubbly. Add thyme and hot pepper sauce. Cook 2 minutes. Serves 5. Nutrition per 1 cup serving: 115 calories; 10 g protein; 19 g carbohydrates; <1 g total fat; <1 g saturated fat; 3 mg cholesterol; 2 g fiber; 350 mg sodium Homemade Vegetable Stock Heat a large pot or Dutch oven over medium-high heat. Add the oil and sauté the onions, celery and carrots until golden, about 5 minutes. Add remaining ingredients and bring to a boil. Lower heat and simmer for about 45 minutes. Cool, remove bay leaf and vegetables. Makes one quart. Stock may be refrigerated for 3 to 5 days or frozen for up to 6 months. Reprinted with permission from Communicating Food for Health. Nutrition per 1 cup serving: 55 calories; 1 g protein; 10 g carbohydrates; 1 g total fat; 0 g saturated fat; 0 g cholesterol; 0 g fiber; 25 mg sodium Easy Black Bean Soup In a large pot, sauté onion in oil. Add carrots, bell pepper and garlic and sauté 1 to 2 minutes. Add water, salsa, cumin, oregano, vegetable broth powder and black beans. Bring to a boil, reduce heat, and simmer until vegetables are tender, about 15 minutes. Puree soup in blender in batches (or use a handheld blender and puree it right in the pot). Return to pot and season to taste. Serves 6. Reprinted with permission from Communicating Food for Health. Nutrition per 1 cup serving: 175 calories; 9 g protein; 30 g carbohydrate; 3 g total fat; <1 g saturated fat, 0 g cholesterol, 357 mg sodium, 10 g fiber Steak and Potato Soup Spray a large skillet or Dutch oven with nonstick cooking spray. Heat over medium-high heat. Add beef and onion and cook until lightly brown. Add remaining ingredients, bring to a boil; lower heat, partially cover and simmer. Cook until potatoes are tender, about 25 minutes. Serves 6. Reprinted with permission from Communicating Food for Health. Nutrition per 2 cup serving: 290 calories; 15 g protein; 47 g carbohydrates; 4.5 g total fat; 1.5 g saturated fat; 20 mg cholesterol; 9 g fiber; 300 mg sodium Heat oil in a large pot over medium-high heat. Cook onion and celery in oil until just tender, about 5 minutes. Add cooked chicken and broths. Stir in noodles, carrots, basil, oregano, and pepper. Bring to a boil, then reduce heat and simmer 20 minutes before serving. Serves 6. Soup Nutrition per 1 cup serving: 157 calories; 16 g protein; 12 g carbohydrates; 4.5 g total fat; 1 g saturated fat; 40 mg cholesterol; 2.5 g fiber; 798 mg sodium 10-Minute Corn Chowder Heat a large nonstick skillet over medium-high heat. Add oil and sauté onion and garlic until golden, about 2 minutes. Meanwhile, place milk, flour, mustard and seasonings in a small bowl and mix well. Add milk mixture to skillet followed by corn; mix well until mixture comes to a boil and thickens, about 3 minutes. Stir frequently to keep mixture from burning. Divide into four bowls and top each with 1 tablespoon of shredded cheese. Serves 4. Reprinted with permission from Communicating Food for Health. Nutrition per 1 cup serving: 232 calories; 14 g protein; 35 g carbohydrates; 5 g total fat; 2.5 g saturated fat; 13 mg cholesterol; 3 g fiber; 420 mg sodium |
1 cup onions, chopped
Cream of Broccoli-Cauliflower Soup 
1 large onion, chopped
Hurry-Up Chicken Noodle Soup 
1 tsp. oil