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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Orignally Posted by Karen
MOU SHU STOUP (Rachel Ray)
2 tablespoons vegetable oil (eyeball it), plus more for drizzling
One 2-inch piece ginger, peeled and grated or minced
2 cups thinly sliced shiitake mushroom caps (a couple of generous handfuls)
2 cups fresh bean sprouts (a couple of generous handfuls)
6 cups chicken broth
1 pound ground chicken
Serves: 4
Cooked lentils are high in calcium, potassium, zinc, and iron. Reprinted with permission from HOW IT ALL VEGAN! by Tanya Barnard and Sarah Kramer, Arsenal Pulp Press.
INGREDIENTS
DIRECTIONS
1. In a large soup pot, sauté garlic, onions, and carrots in oil on medium-high heat until the onions are translucent.
2. Add the celery, stock, tomatoes, lentils, pepper, and cayenne and bring to a boil. Reduce heat to low and simmer for 20 minutes or until carrots are tender.
3. Add pasta and simmer to 10 more minutes before serving.
Snowstorm is coming.
Moroccan Chicken Soup

Serving: 5
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Three, 6-ounce boneless, skinless chicken breast halves, or 18 ounces chicken tenders
1 medium onion, about 8 ounces
1 tablespoon ground cumin
1 tablespoon ground ginger
1 teaspoon hot paprika or 3/4 teaspoon sweet paprika and 1/4 teaspoon cayenne pepper
5 cups chicken stock
2 medium zucchini, about 12 ounces
1/2 cup couscous
One 16-ounce can chickpeas
Salt and freshly ground black pepper
8 sprigs cilantro
2) While the chicken browns, peel and quarter the onion and put in a food processor. Pulse until just chopped. Or chop by hand. Add the onion, cumin, ginger, and paprika to the skillet. Stir and cook for 1 minute. Add the stock to the skillet, scraping any bits from the bottom with a wide wooden spoon. Cover and bring to a boil, about 2 minutes.
3) Meanwhile, trim the zucchini and slice in half lengthwise. Then cut crosswise into 1/4-inch-wide half moons. When the soup comes to a boil, add the zucchini and the couscous to the skillet, stir, and cover.
4) Open the can of chickpeas into a small colander, rinse, and drain briefly. Add to the skillet. Cover and let the soup return to a boil, then lower the heat slightly so the soup simmers briskly for 4 minutes. Season with salt and pepper to taste. Chop the leaves from the cilantro sprigs. Stir into the soup, cook for 1 minute and serve.
Edited 9/18/2007 8:17 am ET by cl-cathy205
Bumping this up for fall meals!
BUMP
bump
Bumping this up to help everyone stay warm!
Thanks!
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