Message Boards » Recipes

TOPIC: Lookin for a good soup!

« Prev 1
« Prev 1
 
Ic_disabled_photos
Topic has been inactive for 30 days or more and images have been disabled.
Display All Images
April 7, 2012 9:49 AM
I need a good recipe for a protein filled soup with low calories that I can made on sunday and have all week. Anyone willing to share a good recipe??

smile
April 7, 2012 11:05 AM
No one has any ideas for me here!! What do I gotta do to get someone to reply to any of my forums?? sad
April 7, 2012 11:08 AM
You might try googling it. I don't know of any with high protein :( Wish i could be of more help. Oooo, you might try Pintrest as well.
  15931135
April 7, 2012 11:10 AM
I just got through making one....a ham and lentil soup. I sauteed lightly a half onion, 2 stalks celery, and 1 T oil. All chopped of course. Then added about 4 carrots chopped, 2 containers of chicken broth, 8 cups water, 2 cups lentils, 1 cup brown rice, about 1 cup chopped ham, and 1 can diced tomatoes. let simmer for a couple of hours and delicious soup with protein and healthy too. Sorry don't have the calorie count. Also you can look on allrecipes.com for soup recipes. Good luck!
  17222417
April 7, 2012 11:12 AM
QUOTE:

I just got through making one....a ham and lentil soup. I sauteed lightly a half onion, 2 stalks celery, and 1 T oil. All chopped of course. Then added about 4 carrots chopped, 2 containers of chicken broth, 8 cups water, 2 cups lentils, 1 cup brown rice, about 1 cup chopped ham, and 1 can diced tomatoes. let simmer for a couple of hours and delicious soup with protein and healthy too. Sorry don't have the calorie count. Also you can look on allrecipes.com for soup recipes. Good luck!


That sounds very good thank you!!
April 7, 2012 11:15 AM
From My weight watcher days here you go:

Asian Inspired Soup
Makes 12 servings

2 cups bok choy, chopped
2 cups Chinese cabbage, chopped
3 cloves garlic, minced
1/4 cup fresh ginger root, thinly sliced and julienned
4 small oyster mushrooms, chopped
2 cups scallions, chopped
1 cup canned water chestnuts, sliced (8 oz can)
1/2 cup red pepper, thinly sliced
1/4 tsp red pepper flakes
6 cups vegetable broth
1 cup bean sprouts, optional
2 cups snow peas, stringed
2 Tbsp low-sodium soy sauce
1/2 cup cilantro, finely chopped
Instructions
Put bok choy, Chinese cabbage, garlic, ginger root, oyster mushrooms, scallions, water chestnuts, red bell pepper, red pepper flakes and vegetable broth into a large soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in bean sprouts, if using, and snow peas during the last 3 to 4 minutes of simmering.
Add soy sauce and cilantro. Serve.
Serving size: about 1 cup

Variations

2 oz cooked shrimp
2 oz scallops
1/4 cup firm tofu1
2 oz shredded or cubed white meat chicken,
2 oz Chinese roast pork
1/2 tsp hot/spicy oil

Italian-Inspired Soup
Makes 12 servings

Ingredients
2 cups escarole, chopped
2 cloves garlic, minced
1 cup onions, chopped
2 cups baby spinach
2 small zucchini, cubed
1 medium red pepper, chopped
2 cups fennel bulb, thinly sliced (one bulb)
6 cups vegetable broth
28 oz canned diced tomatoes, preferably fire-roasted
1/4 tsp crushed red pepper flakes
2 tsp fresh thyme, finely chopped
1 tsp fresh oregano, finely chopped
3/4 tsp salt
1/4 tsp black pepper
1/4 cup fresh parsley, chopped
1/4 cup fresh basil
Instructions
Put escarole, garlic, onions, spinach, zucchini, red pepper, fennel bulb, vegetable broth, diced tomatoes, red pepper flakes, thyme and oregano into a large soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
Stir in salt, black pepper, parsley and basil. Serve.
Serving size: about 1 cup
Variations

1 1/2 Tbsp grated parmesan cheese
2 oz cooked chicken sausage
2 Tbsp cooked chickpeas
2 Tbsp cooked orzo
2 small, store-bought turkey meatballs

Mexican-Inspired Soup
Makes 12 servings

Ingredients
2 cups fresh green snap beans, cut into bite-size pieces
3 cloves fresh garlic, minced
2 small zucchini, cubed
1 cup tomatillos, chopped
1 medium jalapeno pepper, finely chopped
14 oz canned diced tomatoes, Mexican-style preferred
1/2 medium poblano chili pepper
1 medium Spanish onion, chopped
1 medium green pepper, chopped
1/2 tsp cumin
1 tsp fresh oregano
6 cups vegetable broth
2 roasted red peppers packed in water
1 Tbsp chipotle peppers in adobo sauce
3/4 tsp salt
2 Tbsp fresh lime juice
1/2 cup fresh, chopped cilantro
Instructions
Put snap beans, garlic, zucchini, tomatillos, jalapeno, diced tomatoes, green chili pepper, onion, green pepper, cumin, oregano and vegetable broth into a large soup pot. Puree roasted peppers with chipotle in adobo sauce in a blender or food processor, and add to soup; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
Stir in salt, lime juice and cilantro. Serve.
Serving size: about 1 cup

Variations

1/2 cup corn kernels
1/4 cup black beans, drained and rinsed
2 oz cooked shrimp, PointsPlus value
2 oz shredded or diced white meat chicken
2 Tbsp reduced-fat sour cream
  78101
April 7, 2012 11:22 AM
Wow! Thanks Yellerie!
April 7, 2012 11:31 AM
Best Soup Ever - Taco bean soup

1 pound lean ground beef
1 small chopped onion
2 cans black bean
1 can corn
1 cup water
2 cans Rotel tomatoes
1 can diced tomatoes
1 envelope dry Hidden Valley ranch dressing
1 envelope taco seasoning

Put everything in a crockpot on high for 6 hours

you will LOVE it!!!!
April 7, 2012 11:35 AM
Yum yum yum!

Lean, Green, Protein Soup
3 TB Olive Oil
2 Cloves Garlic
1 and 1/2 Chopped Onions
3 cups sliced Zucchini (Fresh or Frozen – Frozen is much easier)
3 cups sliced Yellow Squash (again, Frozen is easier) *
4 cups diced cooked Chicken (though more wouldn’t hurt!)
2 cans diced Tomatoes
3 cans (14.5 oz each) seasoned Chicken Broth
6 cups fresh Baby Spinach or 3 cups frozen chopped Spinach, thawed and squeezed dry
*Note: You can also substitute 6 cups of frozen Mixed Vegetables for the Zucchini and Squash

In a large saucepan over medium heat, cook oil, garlic, and onions until the onions are transparent and beginning to become golden.

Raise heat to medium high and add the squash and zucchini (or mixed vegetables). Cook until just tender. If your vegetables are frozen, this may take a while, so be patient and stir the pot often!

Add the chicken, tomatoes, and broth. Bring the pot to a boil. I made a double recipe and it took a good while to bring the pot to a boil, so I just covered it and went back to work!

Once boiling, reduce heat and simmer for 10 minutes. Add the spinach. If fresh, cooked until just wilted. If from frozen, just cook for another 10-15 minutes or so.
April 7, 2012 12:51 PM
Creamy White Chili adapted from Taste at Home to be lower calorie
1 lb boneless,skinless chicken breast, cut into 1/2 inch pieces
1 medium onion, chopped
1 1/2 tsp garlic powder
1 tbsp canola oil
2 cans (15.5 oz) great northern beans, rinsed and drained
14.5 can chicken broth
2 cans (4 oz) diced green chilies
1 tsp salt
1 tsp ground cumin
1/2 tsp black pepper
1/4 tsp cayenne pepper
1 cup fat free sour cream (I use lite)
1/2 cup fat free half and half (I found this at Walmart)

In a large saucepan, saute chicken, onion and garlic powder in oil until chicken is no longer pink. Add beans, broth, chilies, and seasonings. Bring to boil and simmer uncovered for 30 minutes. Remove from heat and stir in sour cream and half and half.

If you want it less spicy, leave out 1 can green chiles and the cayenne pepper!

I'm making this right now! It is so good! Enjoy! Cathy
April 7, 2012 12:58 PM
I forgot nutritional info-185 calories, 16 carbs, 4 grams fat and 20 grams protein for 1 cup servings!
April 7, 2012 1:01 PM
Serves about 14 ea serving 2 cups

12 oz ground turkey
1 cup ea or union, celery, carrot
12 oz V8 reduced sodium
2 cups Great Northern Beans
1/2 cup Dark Kidney Beans
1/2 cup Light Kidney Beans
black pepper, oregano, basil, thyme to taste
1/2 c tomato sauce
1/4 c - 1/2 c chopped tomato
2 cloves garlic

I use 1 tablespoon extra vir olive oil to brown the turkey and to saute the veg a little before putting in the rest of the stuff. Very Filling.

Hope you like. If you try let me know what you think. I am always trying new recipes and tweaking them. You can add pasta to this as well but don't put the pasta in with it turns to mush. When I do use some pasta I make in another pan and add to each bowl as eaten.



Ingredients Calories Carbs Fat Protein Sugar Chol
Caroline (Save A Lot) - Ground Turkey, 12 oz 690 0 51 57 0 240
Wylwood - Grade A Fancy Dark Red Kidney Beans, 1/2 Cup 110 18 1 8 2 0
Dakota's Pride (Aldi) - Great Northern Beans Canned, 1 cup (130g) 180 32 0 14 4 0
Mothers Maid - Kidney Beans - Light Red, 1/2 cup 100 20 0 8 0 0
Happy Harvest - Aldi(M) - Diced Tomatoes, 1/2 cup 25 5 0 1 3 0
Celery - Raw, 1 cup chopped 14 3 0 1 2 0
Garlic - Raw, 2 clove 9 2 0 0 0 0
Onions - Raw, 1 cup, chopped 67 16 0 1 7 0
Carrots - Raw, 1 cup, chopped 52 12 0 1 6 0
Campbell's V8 - Low Sodium Original Vegetable Juice, 11.5 oz 70 15 0 3 12 0
Diane's Garden - Tomato Sauce- Updated 10-10-10, 1/4 cup 20 4 0 1 2 0
Happy Harvest - White Distilled Vinegar, 1 Tbsp 0 0 0 0 0 0
Oil - Olive, 1 tablespoon 119 0 14 0 0 0

Total: 1456 127 66 95 38 240
Per Serving: 104 9 5 7 3 17
  19311101
April 7, 2012 1:11 PM
These all sound so good! Thank you all so much! I got alot of cooking to do now. laugh
April 9, 2012 9:10 PM
African Chicken Peanut Soup

In a crock pot combine:

14 oz can tomato sauce
14 oz can diced tomatoes
6 oz tomato paste
4 cups chicken broth
1/2 cup peanut butter
6 scallions (or green onion) chopped
3 cloves minced garlic
1/4 tsp cayenne pepper
2 tsp salt
1 T balsamic vinegar

mix very well. Cook on low 1-2 hours. Before serving, add cooked chicken breast (1 breast is enough) cut into bite size pieces, and cooked brown rice (the equivalent of 1 cup dry rice).

Enjoy! It's very unusual, but VERY tasty and packed with protein.
Edited by jwd28 On April 9, 2012 9:17 PM
April 9, 2012 9:15 PM
Borscht!
Any recipe really. Beets are wonderful and super tasty!
April 13, 2012 8:13 AM
These are all awesome! Thanks for the recipes.
April 14, 2012 4:23 AM
bump
April 14, 2012 4:32 AM
http://www.taste.com.au/recipes/24038/chicken+with+tomato+and+tarragon

I make this one nearly every weekend, its really good for freezing/microwaving and its thick and filling. I replace the mushrooms with 1/2 a cup of lentils, and it comes to 330 calories a serve with 39 grams of protein.

:)
April 14, 2012 4:36 AM
love all the ideas! thanks for asking so everyone will share! :)
  16459926
April 14, 2012 4:38 AM
http://www.tasteofhome.com/Recipes/Course/Soup-Recipes

Anything from Taste of Home is delicious happy
April 14, 2012 4:40 AM
very very very easy soup..
1 onion
1 butternut squash
1 red pepper
herbs you like incl garlic
3 veg stock cubes

chop, put in water, cook till soft, blitz... DONE
easy peasy lemon squeezy!!!!
  14739446
April 14, 2012 4:40 AM
bump flowerforyou
  18748064
April 14, 2012 5:22 AM
QUOTE:

Creamy White Chili adapted from Taste at Home to be lower calorie
1 lb boneless,skinless chicken breast, cut into 1/2 inch pieces
1 medium onion, chopped
1 1/2 tsp garlic powder
1 tbsp canola oil
2 cans (15.5 oz) great northern beans, rinsed and drained
14.5 can chicken broth
2 cans (4 oz) diced green chilies
1 tsp salt
1 tsp ground cumin
1/2 tsp black pepper
1/4 tsp cayenne pepper
1 cup fat free sour cream (I use lite)
1/2 cup fat free half and half (I found this at Walmart)

In a large saucepan, saute chicken, onion and garlic powder in oil until chicken is no longer pink. Add beans, broth, chilies, and seasonings. Bring to boil and simmer uncovered for 30 minutes. Remove from heat and stir in sour cream and half and half.

If you want it less spicy, leave out 1 can green chiles and the cayenne pepper!

I'm making this right now! It is so good! Enjoy! Cathy
  16174486
April 14, 2012 5:29 AM
This is a delicious soup.....you could probably sub veal or lamb for the beef and pork to make it healthier....
San :)


Italian Wedding Soup

Meatballs:
1 pound lean ground beef
1 pound ground pork
4 eggs, slightly beaten
1/2 cup breadcrumbs
1/4 cup Parmesan cheese
1 1/2 teaspoons dried basil
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder

Soup:
olive oil
1 onion chopped
2 cloves garlic
8 cups chicken broth
4 large carrots, diced
4 cups chopped spinach
1 cup small pasta, uncooked (Orzo or small shells)
Parmesan cheese, shredded

1. In a bowl, combine meatball ingredients and mix well.

2. Form about a marble size meatball and cook meatballs in oven or iron skillet, keeping them turned so they don't burn.

3. In olive oil, saute onion and garlic.

4. In a large soup pot, heat chicken broth and carrots until carrots are tender.

5. Add onion and garlic to soup pot when they are sauteed.

6. Add cooked meatballs to soup pot.

7. Add spinach and pasta to soup pot and cook for about 10 min.

8. Serve with Parmesan Cheese sprinkled on top.
  19837216
April 14, 2012 5:30 AM
Loooove soups! Looking forward to making some of these! Creamy white chili, yummo!
  18920656

Reply

Message Boards » Recipes

Posts by members, moderators and admins should not be considered medical advice and no guarantee is made against accuracy.