Phase 2 - Soup Recipes
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| Sat, 05-22-2004 - 9:41pm |
These are from the SBD site too - feel free to add your own:
Phase 2![]()
Black Bean Soup![]()
Fassoulatha (White Bean Soup)![]()
Ginger & Sweet Potato Soup with Cilantro![]()
Hearty Minestrone![]()
Red Lentil & Caramelized Onion Soup
Warm Winter Soup
Black Bean Soup![]()
Serves 2
Ingredients
1/2 cup fresh tomato salsa (plus extra for garnish)
1 (15.5-ounce) cans black beans, drained and rinsed
1/2 can fat-free chicken broth
2 tablespoons fat-free sour cream (optional)
2 teaspoons fresh cilantro
Instructions
Heat the salsa in a large saucepan over medium heat, stirring frequently, for about 5 minutes. Stir in the beans and broth, then heat to boiling. Reduce heat to low. Cover and simmer 15 minutes. Cool slightly, then spoon half the soup into a food processor or blender and puree. Be very careful pureeing hot liquids. Return the pureed soup to the saucepan and heat through. Serve with 1 tablespoon of sour cream per person, cilantro, and additional salsa.
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Fassoulatha (White Bean Soup)![]()
Serves 8 to 10
Description
This is a Greek bean soup that is basic and wonderful. Make it on a weekend and enjoy it through the week.
Ingredients
1 lb. dried white beans, soaked overnight
2 Tbsp. olive oil
2 large onions, finely chopped
2 stalks celery, finely chopped
2 large carrots, finely chopped
2 large ripe tomatoes, peeled and mashed, or 1 Tbsp. tomato paste
2 tsp. dried oregano
1 tsp. salt
1/8 tsp. cayenne
freshly ground black pepper
Instructions
Drain beans and cook them, covered, in a large pot of boiling water for 1 1/2 hours, or until tender. Drain. In a Dutch oven or soup pot, heat oil over medium heat. Sauté onions, celery and carrots for 3 to 5 minutes. Add 1 qt. fresh water, beans and remaining ingredients. Simmer for about 20 minutes, until vegetables are tender. Taste and adjust seasonings.
Nutritional Information:
249 calories
4 total fat (0 g sat, 4 g mono)
0 mg cholesterol
41 g carbohydrate
14 g protein
15 g fiber
294 mg sodium
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Ginger & Sweet Potato Soup with Cilantro![]()
6 servings
Description
Rich and smooth, this luxurious blend of sweet potatoes makes a divine soup. For extra-sharp gingery flavor, freshly grated gingerroot is added just before serving. The yogurt swirl looks pretty and is easy to do, or simply garnish each serving with a dollop of yogurt. (Adapted from Saved by Soup by Judith Barrett; William Morrow, 1999.) Note: For a vegetarian version, just use vegetable stock instead of chicken stock.
Prep time: 15 minutes
Start to finish: 50minutes
Ingredients
2 teaspoons olive oil
1 medium leek, white part only, cut in half lengthwise, rinsed well between layers and thinly sliced
1 medium carrot, chopped
2 pounds sweet potatoes or yams, peeled and cubed
1 1-inch piece fresh ginger, peeled and finely chopped, plus 1 teaspoon grated
4 cups chicken broth, homemade or reduced-sodium canned, or vegetable stock
3/4 teaspoon salt, or to taste
1/4 cup low-fat plain yogurt
2 tablespoons 1% milk
Fresh cilantro leaves for garnish
Lime wedges
Instructions
1. Heat oil in a 4- to 6-quart Dutch oven or soup pot over medium-high heat. Add leek and carrot; cook, stirring often, until they begin to soften, 2 to 3 minutes. Stir in sweet potatoes (or yams) and chopped ginger. Add broth and bring to a boil. Cover, reduce heat to low and simmer until sweet potatoes are soft, about 30 minutes.
2. In batches, if necessary, transfer the soup to a blender or food processor and process until smooth. Return the soup to the pot, season with salt and reheat. Just before serving, stir in grated ginger. Whisk yogurt and milk in a small bowl until smooth. Ladle soup into bowls; drop a large dollop (or several small dollops) of thinned yogurt onto each one. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls. Garnish with cilantro and serve with lime wedges for squeezing into the soup.
Nutritional Information:
168 calories
2 total fat (0 g sat, 2 g mono)
1 mg cholesterol
33 g carbohydrate
4 g protein
3 g fiber
606 mg sodium
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Hearty Minestrone ![]()
Serves 4
Ingredients
This recipe calls for ditalini or small shell pasta, but any other small, shaped pasta will work equally well. If you leave the pasta out, it’s a Phase 1 dish.
1 tablespoon extra virgin olive oil
2 leeks, white and green parts, white halved lengthwise, rinsed and thinly sliced, green parts chopped
2 ribs celery with leaves, thinly sliced
2 cloves garlic, minced
1/4 teaspoon dried oregano, crushed
1/4 teaspoon ground black pepper
1/8 teaspoon salt
3 cups chicken broth
4 cups Swiss chard, chopped
1 cup green beans, cut into 1" pieces
1/4 cup whole wheat ditalini or small shell pasta
1 clove garlic, coarsely chopped
1/4 cup chopped Italian parsley
1/2 cup sliced zucchini
4 teaspoons grated Parmesan cheese
4 sprigs oregano, for garnish
Instructions
Heat the oil in a large saucepan over medium heat. Add the leeks, celery, minced garlic, dried oregano, pepper, and salt. Cook, stirring frequently, for 4 minutes, or until the vegetables begin to soften.
Add the broth, Swiss chard, green beans, and pasta. Bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer for
8 minutes, or until the vegetables are tender and the pasta is al dente.
Meanwhile, in a cup, combine the chopped garlic with the parsley. Stir into the soup along with the zucchini. Cover and cook for 5 minutes, or until heated through.
Ladle the soup into 4 bowls and top each with 1 teaspoon of the cheese. Garnish with the oregano sprigs.
Recipe from The South Beach Diet Cookbook. For information on the book, click here.
Nutritional Information:
138 calories
7 total fat (1 g sat, 6 g mono)
1 mg cholesterol
17 g carbohydrate
5 g protein
3 g fiber
988 mg sodium
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Red Lentil & Caramelized Onion Soup![]()
Makes about 9 cups. Serves 4
Description
A puree of red lentils and carrots is the base for a colorful soup that has a touch of sweetness. You can easily omit the eggs from this recipe if you like.
Ingredients
1 Tbsp. olive oil
2 onions (1 chopped and 1 thinly sliced)
1 jalapeño pepper, seeded and finely chopped
2 cups chopped carrots (about 4 carrots)
2 cups red lentils
1/2 tsp. ground turmeric
Salt & freshly ground black pepper to taste
1/4 cup fresh lime juice
2 hard-cooked eggs, sliced
10 snow peas, blanched and cut into thin strips
1 Tbsp. chopped fresh cilantro
Instructions
Heat 1/2 Tbsp. of the oil in a soup pot or Dutch oven over medium-high heat. Add chopped onions and jalapeños; sauté until the onions start to turn golden, about 5 minutes. Add carrots, lentils and 8 cups of water. Bring to a boil. Add turmeric and simmer, covered, until the carrots and lentils are tender, 15 to 20 minutes.
Transfer the mixture to a food processor or blender and puree, in
batches if necessary, until smooth. (Add a little water if necessary.)
Return the puree to the soup pot and keep warm over very low heat. Season with salt and pepper.
Heat the remaining 1/2 Tbsp. oil in a small skillet over medium heat. Add sliced onions and sauté until they turn medium brown, about 10 minutes.
Remove the soup from the heat and stir in lime juice. Ladle into bowls. Float the sautéed onions, eggs and snow peas on top and sprinkle with cilantro.
Nutritional Information:
246 calories
8 total fat (1 g sat, 7 g mono)
107 mg cholesterol
34 g carbohydrate
14 g protein
11 g fiber
50 mg sodium
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Warm Winter Soup
(Published 12/5/03) Cooked tomatoes contain a powerful anticancer agent called lycopene. Here’s a wintry version of tomato soup that will help you stay warm and healthy (Phase 2 and 3 only).
Ingredients
8-10 ripe tomatoes (3 lbs.), cored, halved, and seeded
1 1/2 teaspoons olive oil
2 red onions, chopped
1 clove garlic, minced
3 cups defatted, reduced-sodium chicken stock
3 tablespoons chopped fresh basil
salt and freshly ground black pepper to taste
Instructions
Preheat broiler. Spray a baking sheet with nonstick cooking spray. Place tomatoes on the baking sheet, cut-side down. Broil until skins are blistered, about 10 minutes. Set aside to cool. Slip off skins and chop coarsely.
Meanwhile, in a medium-sized saucepan, heat oil over medium-low heat. Add onions and sauté for 5 minutes. Add garlic and sauté until the onions are very soft, about 5 minutes longer. Stir in tomatoes and cook, stirring, for 1 minute. Transfer the mixture to a food processor or blender and process until smooth; return to the saucepan. Stir in chicken stock and bring to a boil. Reduce heat to low and simmer for 5 minutes. Remove from heat and stir in basil. Season with salt and pepper. Cover and refrigerate until chilled, at least 1 hour. (The soup can be stored, covered, in the refrigerator for up to 2 days.)

Start weight: 188/Current weight: 135.5/Goal weight: 130

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Susan :)
Here are a few more that I've compiled from the archives:
Pasta & Bean Soup
Fall 2004
Fast and Easy
Prep time: 15 MINUTES
Start to finish: 35 MINUTES
4 14-ounce cans reduced-sodium chicken broth
6 cloves garlic, crushed and peeled
4 4-inch sprigs fresh rosemary or 1 tablespoon dried
1/8-1/4 teaspoon crushed red pepper
1 15 1/2-ounce or 19-ounce can cannellini beans (white kidney beans), rinsed
1 14 1/2-ounce can diced tomatoes
1 cup medium pasta shells or orecchiette (Use whole wheat or omit for phase 1)
2 cups individually quick-frozen spinach (6 ounces) (see Note) (I used fresh baby spinach)
6 teaspoons extra-virgin olive oil (optional)
6 tablespoons freshly grated Parmesan cheese (1 ounce)
1. Combine broth, garlic, rosemary and crushed red pepper in a 4- to 6-quart Dutch oven or soup pot; bring to a simmer. Partially cover and simmer over medium-low heat for 20 minutes to intensify flavor. Meanwhile, mash 1 cup beans in a small bowl.
2. Scoop garlic cloves and rosemary from the broth with a slotted spoon (or pass through a strainer and return to the pot). Add mashed and whole beans to the broth, along with tomatoes; return to a simmer. Stir in pasta, cover and cook over medium heat, stirring occasionally, until the pasta is just tender, 10 to 12 minutes.
3. Stir in spinach, cover and cook just until the spinach has thawed, 2 to 3 minutes. Ladle into bowls and garnish each serving with a drizzle of oil, if desired, and a sprinkling of Parmesan cheese.
Makes 6 main-dish servings, 1 1/3 cups each.
Per serving: 205 calories; 4 g fat (2 g sat, 0 g mono); 10 mg cholesterol; 29 g carbohydrate; 13 g protein; 5 g fiber; 523 mg sodium.
Nutrition bonus: 45% daily value vitamin A, 20% dv fiber, 140 mg calcium (15% dv).
Variation: Substitute chickpeas (garbanzo beans) for the cannellini beans; use a food processor to puree them
Ingredient note: Individually quick-frozen (IQF) spinach is sold in convenient plastic bags. If you have a 10-ounce box of spinach on hand, use just over half of it and cook according to package directions before adding to the soup in Step 3.
I added some shredded chicken breast to make it a one pot meal.
Pumpkin Soup
Makes 5 cups, 4 servings
2/3 cup each chopped onion and red bell pepper
2 tsp minced garlic
1 tsp ground cumin
2 ½ cups fat-free reduced-sodium chicken broth or vegetable broth
1 can (15 oz) 100% pure pumpkin puree
1 can (15 oz) black beans, rinsed
1 can (14 ½ oz) diced tomatoes, drained
¼ tsp each salt and pepper
1.
I made this yesterday and it was a HUGE HIT!!!!
Susan :)
NOTE: There is no mention of which Phase this recipe is for on the website!
This smells soooooo good!
Susan :)
Red Lentil Soup with a Spicy Sizzle
Makes 8 cups
Ingredients
6 teaspoons olive oil
2 onions, chopped (1 1/2 cups)
3 cloves garlic, finely chopped
2 teaspoons ground cumin
8 cups defatted reduced-sodium chicken or vegetable stock 1-1/2 cups red lentils, rinsed
1/3 cup bulgur
2 tablespoons tomato paste
1 bay leaf
3 tablespoons fresh lemon juice
Salt & freshly ground black pepper
1 teaspoon paprika
1 teaspoon ground red pepper (cayenne)
Instructions
In a soup pot, heat 2 teaspoons of the oil over medium heat. Add onions and cook, stirring, until softened, 3 to 5 minutes. Add garlic and cumin and cook for 1 minute. Add stock, lentils, bulgur, tomato paste, and bay leaf; bring to a simmer, stirring occasionally. Cover and cook over low heat until the lentils and bulgur are very tender, 25 to 30 minutes. Discard the bay leaf.
Ladle about 4 cups of the soup into a food processor and puree. Return the pureed soup to the soup pot and heat through. Stir in lemon juice and season with salt and pepper to taste. Just before serving, ladle the soup into bowls. Heat the remaining 4 teaspoons of oil in a small skillet and stir in paprika and red pepper. Drizzle about 1/2 teaspoon of the sizzling spice mixture over each bowlful and serve immediately.
Recipe reprinted with permission of EatingWell, The Magazine of Food & Health.
Nutritional Information:
221.1 calories
4.17 g sugar
5.02 total fat (0.93 g sat)
0 mg cholesterol
31.81 g carbohydrate
14.52 g protein
7.19 g fiber
87.99 mg sodium
Edited 10/9/2005 8:31 am ET ET by cl-cathy205
This kind of reminds me of Goulash, and the whole family loves it.
Pizza Soup or Pizza in a Bowl
1 jar SB friendly Spaghetti Sauce
1 can diced tomatoes(I use Iitalian seasoned)
Lean pizza meat topping of your choice. I have used canadian bacon or ground beef.
1 1/2 cups fresh mushrooms diced*
1 lg. bell pepper diced*
1 lg. red onion chopped
1 cup water
1 TBSP Italian seasoning
1 cup dry Whole Wheat macaroni
2% shredded mozzarella cheese
1. Combine all ingredients, except cheese in CP(brown hamburger first if using ).
2. Cover. Cook on low 5-6 hours or 2-3 on high.
3. Serve, sprinkled with cheese.
* As with traditional pizza, toppings are optional based on family preference. : )
Modified from: Fix-It and Forget-It Lightly. Healthy, Low-Fat Recipes for your slow Cooker.
Kathy
Cheeseburger Soup
1 lbs. ground turkey or lean ground beef
1 cup onion, chopped
1/2 cup green pepper, chopped
2 ribs celery, chopped
20 oz. beef broth
1 cup non-fat/1% milk
2 cups water
2 TBSP flour/corn starch
1 lb light Velveeta(+/- according to taste) Cubed.
Brown meat in skillet. Heat liquids in large pot. Add flour, stir until smooth and let boil for 3 minutes. Add meat and vegies. Simmer for about one hour to allow vegies to become tender. Add cheese and simmer until cheese is melted.
Can also be made in CP. Simmer meat, vegies and broth on low for six hours. Add cheese and cook another 2-3 hours.
Garnish with some turkey bacon bits for a bacon cheeseburger soup.
Kathy
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