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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Carrot Soup
4 Tbsp. Smart Balance
1 large onion, diced
2 lbs carrots, peeled and diced (or baby carrots)
3 ribs celery, with leaves, diced
8 cups stock (vegetable or chicken)
1/4 cup chopped *fresh* dill
1 tsp. salt
1/4 tsp. black pepper
pinch cayenne pepper
1. Melt Smart Balance
Originally posted by cl-Karen
Here is a recipe for Manhattan Clam Chowder. For phases 1 and 2 omit the potatoes. Substitute turkey or canadian bacon.
Manhattan Clam Chowder5 bacon slices, diced
2 1/2 c.diced onions
1 1/2 c. diced carrots
1 c. diced celery
2 T. chopped parsley
5 c. water
2 c. diced potatoes
3 dozen hard shell clams, shucked with their
liquid reserved
1 28 oz. can tomatoes
1 t. salt
1 t. thyme leaves
1/4 t. pepper
1. In a 5 qt. Dutch oven, over medium heat,
fry bacon until almost crisp; push to side of
the pan. Add onions and cook until tender
about 10 min. Add carrots, celery, parsley,
and cook 5 min.
2. Add water, potatoes, clam liquid,
tomatoes and their liquid, bay leaf, salt,
thyme and pepper; heat to boiling. Reduce
heat to low; cover and simmer 20 min. stirring
often.
3. With sharp knife, chop clams; add to
vegetable mixture, gently simmer 5 min. longer.
Makes 8 servings or 14 c.
Edited 10/9/2005 8:23 am ET ET by cl-cathy205
Caribbean Pumpkin Soup (Phase 2 & 3)
Mushroom, Barley, and Beef Soup



Try to use hulled barley for this soup--it's a less refined form of the grain that provides more fiber and iron than pearled barley, which will also work nicely. Beef stew meat also contributes iron, plus selenium. The mushrooms supply vitamin D and are a prime source of ergothioneine, an antioxidant that may help prevent cell damage and reduce the risk of cancer.
1/2 cup dried porcini mushrooms (about 1/4 ounce)
1 cup boiling water
Cooking spray
3 1/2 cups sliced cremini or white mushrooms (about 8 ounces)
1 1/2 cups chopped onion (about 1 medium)
1/2 cup finely chopped carrot (about 1 medium)
1/2 cup finely chopped celery
2 garlic cloves, minced
1 tablespoon olive oil
12 ounces lean beef stew meat, cut into bite-sized pieces
6 cups less-sodium beef broth, divided
2 cups water
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 thyme sprigs
1 cup uncooked barley
Place the porcini mushrooms in a medium bowl; cover with boiling water. Cover and let stand 30 minutes or until tender. Drain mushrooms in a colander over a bowl, reserving liquid. Chop mushrooms; set aside.
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add cremini mushrooms and chopped onion; sauté 10 minutes or until lightly browned. Spoon onion mixture into a medium bowl. Recoat pan with cooking spray. Add chopped carrot, celery, and minced garlic; sauté 4 minutes or until lightly browned. Add carrot mixture to onion mixture in a bowl.
Heat oil in pan over medium-high heat. Add beef; cook 3 minutes, browning on all sides. Add 1 cup broth to pan, scraping pan to loosen browned bits. Add remaining 5 cups broth, chopped porcini, porcini liquid, onion mixture, 2 cups water, salt, pepper, and thyme. Bring to a boil; cover, reduce heat to medium-low, and simmer 1 hour or until beef is just tender.
Discard thyme sprigs. Stir in barley; cover and cook 30 minutes or until barley is al dente. Uncover and cook an additional 15 minutes. Remove from heat; sprinkle with parsley if desired.
Yield: 6 servings (serving size: about 1 1/2 cups soup and 1 teaspoon parsley)
CALORIES 318(27% from fat); FAT 9.6g (sat 2.9g,mono 4.6g,poly 0.9g); PROTEIN 25.7g; CHOLESTEROL 58mg; CALCIUM 47mg; SODIUM 700mg; FIBER 7.4g; IRON 3.8mg; CARBOHYDRATE 32.5g
Cooking Light, MARCH 2006
Cauliflower Soup and Garlic and Cheese Whole Wheat "Dippers"
Recipe courtesy Rachael Ray
but, why is black bean soup in phase II but not I? What am i missing?
Barley and Vegetable Soup
From Dr. Weil
6 Servings
Barley has been cultivated since the Stone Age and has been fermented to make beer since not long after that. Like other cereal grains -- wheat, millet, oats, corn and rye -- barley is a great source of fiber and carbohydrates, and can also be used to make cereal, bread and soup. Folk medicine uses barley in barley water, made by simply soaking barley in water, which is reputed to be a great tonic during convalescence. "Pearl" barley is the name of the grain when it's been polished, after the husk and bran have been removed. It's the form most commonly used in soups. Grains like barley keep well. Their bulk and comparative cheapness make them a useful staple,especially at this soup-worthy time of the year, so be sure to keep some in your cupboard.
Ingredients:
3/4 cup medium pearl barley
11 cups vegetable stock
2 tbsp vegetable oil
1 1/2 cups chopped onion
1 cup chopped carrots
1/2 cup chopped celery
1 cup thinly sliced mushrooms
salt to taste
1/2 bunch parsley
Instructions:
1. In a saucepan, combine the barley and 3 cups of vegetable stock. Bring to a boil over medium heat, cover, and simmer for 1 hour, or until the liquid is absorbed.
2. Meanwhile, heat the vegetable oil in a large pot and add the onion, carrots, celery and mushrooms. Cover and sweat the vegetables for about 5 minutes, until they begin to soften.
3. Add the remaining vegetable stock and simmer 30 minutes, covered.
4. Add the barley and simmer 5 minutes more. Add salt to taste and ladle into bowls. Serve garnished with some chopped fresh parsley.
Nutritional Information:
Per serving:
203 calories
5 g total fat (0 g sat)
0 mg cholesterol
34 g carbohydrate
7 g protein
5 g fiber
150 mg sodium
Edited 8/27/2006 9:32 am ET by cl-cathy205
Oh Karen that sounds sooooo yummy to me right now!
Spiced Pumpkin Soup
1 tablespoon butter substitute
1 cup onion, chopped
3 tablespoons whole wheat flour
1/2 teaspoon curry powder
1/4 teaspoon cumin
1/4 teaspoon ground nutmeg
2 garlic cloves, crushed
1/4 teaspoon salt
2 (14 oz.) cans of low sodium chicken broth
1 (15 oz.) can of pumpkin
1 cup 1% milk
1 tablespoon fresh lime juice
Serves: 6
Yum! You've probably never had soup like this before, but we bet you'll be coming back for more.
INGREDIENTS
* 1 cup cooked, cubed sweet potato
DIRECTIONS
1. Melt butter in a Dutch oven or large saucepan over medium-high heat. Sauté onion for 3-4 minutes then add flour, curry, garlic, cumin and nutmeg and sauté for 1 minute.
2. Add sweet potato, salt, chicken broth and pumpkin and bring to a boil. Reduce heat to medium-low and simmer, partially covered for about 20-25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.
3. Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
4. Raise heat to medium then stir in milk and cook for 5 minutes or until soup is heated through.
5. Remove from heat and add lime juice.
NUTRITION INFO
Calories: 160.3
Fat: 4.3 g
Carbohydrates: 21.6 g
Protein: 10.3 g
Edited 10/13/2006 8:58 am ET by cl-cathy205
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