Welcome to Street Prophets Thursday Coffee Hour an open thread cleverly located at the intersection of religion and politics. I thought today that I would share some of my favorite soup recipes.
Chicken Soup With Rice and Mushrooms
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 pound boneless skinless chicken breasts -- cubed
8 ounces mushroom caps -- sliced
1 small shallot -- minced
1 teaspoon seasoned salt - see recipe
½ teaspoon seasoned pepper - see recipe
2 teaspoons poultry seasoning - see recipe
2 teaspoons balsamic vinegar
1 cup rice -- uncooked
48 ounces low sodium chicken broth
2 tablespoons low sodium soy sauce
2 tablespoons vegetable oil
2 whole bay leaves
1 tablespoons low sodium soy sauce
In a large pan or Dutch oven brown chicken, shallots, and mushrooms in oil.
Add seasonings and broth. Bring to a boil.
Add rice and reduce heat and cover. Simmer for 30 minutes. Remove bay leaves before serving.
Per Serving: 224 Calories; 4g Fat (18.0% calories from fat); 23g Protein; 22g Carbohydrate; 1g Dietary Fiber; 33mg Cholesterol; 713mg Sodium. Exchanges: 1 Grain(Starch); 2½ Lean Meat; ½ Vegetable; 0 Fruit; ½ Fat; 0 Other Carbohydrates.
Ham and Bean Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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16 ounces small white beans -- drained
1 medium red onion -- diced
½ cup celery -- diced
½ cup carrot -- diced
2 cloves garlic -- minced
1 pound ham, extra lean, boneless -- cubed
32 ounces no-salt-added chicken broth
1 tablespoon unsalted butter
1 tablespoon olive oil
¼ teaspoon black pepper
½ teaspoon ground cloves
1 tablespoon Dijon mustard
1 teaspoon dried oregano
6 ounces no salt added tomato paste
2 whole bay leaves
1 teaspoon dried basil
1 tablespoon low sodium Worcestershire sauce
Cover beans in water and bring to a boil. Reduce heat and simmer for one hour. Drain.
Add olive oil and butter to a large pot or Dutch oven. Sauté onions, celery, carrots and garlic until onions softened and start to caramelize.
Add tomato paste, Worcestershire sauce, Dijon mustard, basil, oregano, pepper and cloves. Mix well.
Add beans, ham and chicken stock. Mix well. Add bay leaves.
Heat until boiling. Reduce heat. Cover and simmer for 30 minutes. Remove bay leaves.
This can be made in a crockpot. Add all ingredients and cook on LOW for 8 to 10 hours or HIGH for 4 to 5 hours.
Per Serving: 339 Calories; 8g Fat (19.5% calories from fat); 29g Protein; 45g Carbohydrate; 16g Dietary Fiber; 29mg Cholesterol; 672mg Sodium. Exchanges: 2½ Grain(Starch); 2 1/2 Lean Meat; 1½ Vegetable; ½ Fat; 0 Other Carbohydrates.
Asian Pork and Vegetable Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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8 ounces mushrooms -- sliced
14½ ounces no salt added diced tomatoes -- drained
1 small onion -- diced
2 large garlic cloves -- minced
1 teaspoon fresh ginger -- minced
1 pound pork loin -- sliced thin
1 cup frozen peas
32 ounces low sodium chicken broth
1 cup rice, instant
2 tablespoons vegetable oil
⅛ teaspoon crushed red pepper
1 teaspoon sesame oil
2 tablespoons soy sauce, low sodium
1 tablespoon low sodium Worcestershire sauce
2 tablespoons sherry
Heat oil in a large saucepan or Dutch oven. Add onion, garlic and ginger. Cook on medium high for one minute.
Add sliced pork. Cook until pork is browned and onion is softened.
Add rest of ingredients except for rice. Bring to boiling. Add rice. Lower heat and cover and simmer for 30 minutes.
Per Serving: 196 Calories; 6g Fat (28.9% calories from fat); 15g Protein; 19g Carbohydrate; 2g Dietary Fiber; 18mg Cholesterol; 432mg Sodium. Exchanges: 1 Grain(Starch); 1½ Lean Meat; ½ Vegetable; 1 Fat; 0 Other Carbohydrates.
Not for Wimps Hot and Sour Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 small shallot -- finely minced
5 ounces shiitake mushrooms -- sliced thin
2 cloves garlic -- minced fine
1 teaspoon ginger root -- minced fine
¼ cup green onions -- sliced thin
1 pound pork chops -- sliced thin
8 ounces water chestnuts, canned -- sliced thin
8 ounces bamboo shoots, canned -- sliced thin
2 ounces pimientos -- minced
2 tablespoons chives -- minced
32 ounces low sodium vegetable broth
8 ounces low sodium beef broth
¼ teaspoon crushed red pepper flakes
1 teaspoon Tiger Sauce or other hot sauce
2 tablespoons low sodium soy sauce -- divided
1 tablespoon low sodium Worcestershire sauce
2 teaspoons sesame oil
2 tablespoons rice wine vinegar
¼ teaspoon white pepper
1 tablespoon chili garlic sauce
1 tablespoon sherry
1 tablespoon cornstarch
Mix 1 tablespoon soy sauce, sherry and cornstarch in a small bowl. Add the meat and let marinate for at least 15 minutes.
Heat oil in large saucepan or Dutch oven. Add shallots and green onions. Cook until softened.
Add mushrooms and pork. Cook until mushrooms start to brown and no pink remains in pork.
Add garlic and ginger and cook until fragrant about 30 seconds.
Add remaining ingredients and bring to a boil.
Reduce heat and simmer for 30 minutes.
Per Serving: 215 Calories; 7g Fat (28.2% calories from fat); 18g Protein; 22g Carbohydrate; 5g Dietary Fiber; 28mg Cholesterol; 480mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 1 Vegetable; ½ Fat; 0 Other Carbohydrates
Split Pea With Ham Soup
Serving Size: 10
Amount Measure Ingredient -- Preparation Method
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16 ounces split peas -- drained
2 medium Yukon Gold potatoes -- peeled and diced
1 medium onion -- diced
2 cloves garlic -- minced
1 teaspoon ginger root -- minced
½ cup celery -- diced
½ cup carrot -- diced
1 pound ham, extra lean, boneless -- cubed
32 ounces no-salt-added chicken broth
1 cup sherry
¼ teaspoon pepper
1 teaspoon allspice
1 tablespoon low sodium Worcestershire sauce
1 tablespoon Dijon mustard
12 ounces low fat evaporated milk
2 tablespoons unsalted butter
Soak peas over night in enough water to cover by a couple of inches.
Melt butter in large pot or Dutch oven. Add onions, celery, and carrots and cook for 5 to 10 minutes until vegetables start to soften.
Add garlic and ginger and cook for 30 seconds until fragrant. Add sherry and deglaze pan.
Drain peas. Add rest of ingredients except evaporated milk. Heat to boiling.
Reduce heat and simmer for about three hours or until peas are tender. Stir frequently to keep from burning.
Add evaporated milk and mix well. Heat for a couple of minutes but don't let the soup boil.
Per Serving: 328 Calories; 6g Fat (17.0% calories from fat); 27g Protein; 40g Carbohydrate; 12g Dietary Fiber; 28mg Cholesterol; 565mg Sodium. Exchanges: 2 Grain(Starch); 2½ Lean Meat; ½ Vegetable; ½ Non-Fat Milk; ½ Fat; 0 Other Carbohydrates.
Chili Soup
Serving Size: 10
Amount Measure Ingredient -- Preparation Method
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14½ ounces no salt added stewed tomatoes -- drained and diced
32 ounces low sodium beef broth
1 small onion -- diced small
16 ounces fat-free refried beans
16 ounces low sodium kidney beans, canned -- drained and rinsed
1 tablespoon chili powder — see recipe
½ teaspoon cumin powder
½ teaspoon dried oregano
1 pound extra lean ground beef
8 ounces no salt added tomato sauce
1 tablespoon low sodium Worcestershire sauce
4 ounces diced green chilies
1 teaspoon seasoned salt — see recipe
½ teaspoon seasoned pepper — see recipe
½ teaspoon marjoram
½ teaspoon thyme
1 tablespoon balsamic vinegar
6 ounces no salt added tomato paste
Brown the ground beef in a saucepan. Drain fat.
Add rest of ingredients and heat to boiling.
Reduce heat and simmer for 30 minutes.
You can put everything in a crockpot and cook on LOW for 6 to 8 hours or HIGH 3 to 4 hours. You don't have to brown the meat first.
Per Serving: 242 Calories; 8g Fat (30.2% calories from fat); 18g Protein; 25g Carbohydrate; 6g Dietary Fiber; 31mg Cholesterol; 405mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 1½ Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.
Cheeseburger Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 pound extra lean ground beef
1 small onion -- chopped
1 medium carrot -- diced
1 stalk celery -- diced
1 teaspoon dried basil
1 teaspoon fresh parsley -- minced
1 tablespoon low sodium Worcestershire sauce
4 tablespoons unsalted butter -- divided
3 cups low sodium beef broth
1½ pounds Yukon Gold potatoes -- diced
¼ cup all-purpose flour
2 cups low sodium cheddar cheese -- cubed
1½ cups 2% milk
½ teaspoon salt
¼ teaspoon ground black pepper
¼ cup low-fat sour cream
In large saucepan or Dutch oven brown ground beef. Drain and set aside putting beef on a paper towel lined plate.
Melt one tablespoon of butter and add onion, carrots, and celery, and cook until tender about 10 to 15 minutes.
Add broth, potatoes, beef, and basil. Heat to boiling.
Reduce heat and cover and cook until potatoes are tender about 18 minutes..
Melt remaining butter in small saucepan and add flour. Cook until bubbly.
Add flour mixture to soup and bring back to a boil. Cook and stir until thickened.
Reduce heat to low.
Remove from heat and add milk slowly stirring to combine each time. Return to heat.
Add salt, pepper, parsley, Worcestershire, and cheese. Cook and stir until cheese melts.
Remove from heat and add sour cream. Stir to combine.
Per Serving: 443 Calories; 26g Fat (53.1% calories from fat); 26g Protein; 25g Carbohydrate; 2g Dietary Fiber; 88mg Cholesterol; 244mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; ½ Vegetable; 0 Non-Fat Milk; 3½ Fat; 0 Other Carbohydrates.
Corn Chowder
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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1 large Yukon Gold potato -- peeled and diced
2 cups boiling water
1 small sweet onion -- diced
1 clove garlic -- minced
2 tablespoons unsalted butter
16 ounces frozen corn -- defrosted
2 ounces pimientos -- diced
2 cups low sodium vegetable broth
12 ounces fat free evaporated milk
½ teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon paprika
1 tablespoon chives
Add potatoes to boiling water and cook until tender 18 to 20 minutes. Drain.
In large saucepan or Dutch oven heat butter. Add onion and cook until tender. Add garlic and cook for 30 seconds or until fragrant. Add potatoes, corn, pimientos, broth, milk, salt, pepper, and paprika.
Simmer for 25 to 30 minutes.
Sprinkle chives on top to serve.
Per Serving: 187 Calories; 4g Fat (21.3% calories from fat); 10g Protein; 27g Carbohydrate; 3g Dietary Fiber; 10mg Cholesterol; 424mg Sodium. Exchanges: 1 Grain(Starch); ½ Lean Meat; ½ Vegetable; 1 Fat.
Chunky Potato Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 large shallots -- finely minced
2 cloves garlic -- finely minced
½ cup celery -- finely diced
½ cup carrots -- finely diced
5 medium potatoes -- golden, cubed
28 ounces low sodium vegetable broth
12 ounces fat-free evaporated milk
2 cups cheddar cheese, low sodium -- shredded
8 ounces low-fat sour cream
⅛ cup chives -- minced
2 tablespoons unsalted butter
½ teaspoon salt
¼ teaspoon white pepper
¼ teaspoon paprika
Heat enough water to cover potatoes until boiling. Add potatoes. Boil 20 to 25 minutes until tender. Drain.
Melt butter in a large saucepan or Dutch oven. Add shallots, celery and carrots. Cook until softened. Add garlic and cook for 30 seconds.
Add chicken broth. Heat to boiling.
Add potatoes and lower heat.
Add milk, salt, pepper and paprika. Add cheese a little at a time and cook until melted.
Remove pan from heat. Add sour cream and chives and mix until blended.
Per Serving: 292 Calories; 14g Fat (41.8% calories from fat); 18g Protein; 25g Carbohydrate; 3g Dietary Fiber; 43mg Cholesterol; 440mg Sodium. Exchanges: 1 Grain(Starch); 1½ Lean Meat; ½ Vegetable; ½ Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.
Thick and Hearty Tex-Mex Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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16 ounces fat-free refried beans
4 ounces green chilies -- drained and diced
10 ounces no salt added Rotel diced tomatoes and green chilies -- drained
2 cloves garlic -- minced
1 medium onion -- minced
11 ounces corn with red and green peppers -- drained
1 cup red wine
32 ounces low sodium vegetable broth
1 tablespoon chili powder — see recipe
½ teaspoon ground cumin
¼ teaspoon black pepper
½ teaspoon dried oregano
4 ounces black olives -- drained and sliced
8 ounces mushrooms
1 medium green bell pepper -- seeded and diced
1 cup four-cheese Mexican-style shredded cheese
Combine all the ingredients, except cheese, in a large pot or Dutch oven. Stir to break up beans. Heat over medium heat until soup comes to a boil. Reduce heat to low and simmer for 30 minutes.
Serve in a bowl sprinkled with cheese.
Notes: This can be made in a crockpot. Add all ingredients and cook on Low for 6 to 8 hours or High for 3 to 4 hours
Per Serving: 211 Calories; 6g Fat (26.0% calories from fat); 13g Protein; 25g Carbohydrate; 5g Dietary Fiber; 11mg Cholesterol; 828mg Sodium. Exchanges: 1 Grain(Starch); ½ Lean Meat; 1 Vegetable; 0 Fruit; ½ Fat.
French Onion Soup
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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2 tablespoons unsalted butter
2 tablespoons olive oil
2 large sweet onions -- sliced thin
2 large red onions -- sliced thin
1 tablespoon all-purpose flour
½ teaspoon salt
¼ teaspoon white pepper
¼ teaspoon dried thyme
½ cup white wine
3 cups low sodium chicken broth
2 cups low sodium beef broth
1 whole bay leaf
½ pound French bread -- 6 slices
12 ounces Gruyere cheese
Melt butter in large pot or Dutch oven over medium-low. Add olive oil and onions. Cook stirring occasionally until caramelized. This will take about a half hour.
Add flour and cook stirring for about 1 minute.
Add wine and stir scraping up any browned bits.
Add salt, pepper, thyme, bay leaf, and both broths. Bring to a boil.
Reduce heat and cover and simmer for 30 minutes. Remove bay leaf.
Toast the bread.
Ladle soup in broiler safe bowls. Top with toasted bread and cheese. Broil until cheese is melted.
Notes: You can make this vegetarian and use all vegetable broth.
Per Serving: 506 Calories; 28g Fat (50.7% calories from fat); 31g Protein; 30g Carbohydrate; 3g Dietary Fiber; 73mg Cholesterol; 875mg Sodium. Exchanges: 1½ Grain(Starch); 3½ Lean Meat; 1½ Vegetable; 4 Fat.
Minestrone
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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2 tablespoons olive oil
1 large onion -- diced
2 tablespoons no salt added tomato paste
2 cloves garlic -- minced
1 large carrot -- diced
2 stalks celery -- diced
2 medium Yukon Gold potatoes -- peeled and cubed
1 cup green beans -- cut into 1-inch pieces
14½ ounces no salt added diced tomatoes with basil, garlic & oregano -- drained
2 medium zucchini -- peeled and diced
1 cup elbow macaroni
15 ounces no salt added garbanzo beans -- drained
4 ounces spinach leaves-- shredded
1 teaspoon Italian seasoning - see recipe
½ teaspoon salt
¼ teaspoon ground black pepper
6 cups low sodium vegetable broth
¼ cup grated fresh Parmesan cheese
Heat oil in large pot or Dutch oven. Add onions and cook until translucent about 4 minutes.
Add tomato paste and garlic. Cook for one minute or until fragrant.
Add broth, carrot, celery, potatoes, and green beans. Heat to boiling.
Reduce heat and cook 15 minutes.
Add tomatoes, beans, zucchini, macaroni, salt, pepper, and Italian seasoning. Cook for 10 minutes.
Add spinach and cook until wilted.
Serve with cheese over top.
Per Serving: 295 Calories; 7g Fat (20.2% calories from fat); 21g Protein; 39g Carbohydrate; 10g Dietary Fiber; 3mg Cholesterol; 811mg Sodium. Exchanges: 1 Grain(Starch); 1½ Lean Meat; 1½ Vegetable; 1 Fat.
Bean with Bacon Soup
Servings: 8
Amount Measure Ingredient -- Preparation Method
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16 ounces navy beans
9 cups water
6 slices bacon, reduced sodium -- diced
1 medium onion -- diced
2 stalks celery -- diced
1 large carrot -- diced
1 clove garlic -- minced
1 tablespoon no salt added tomato paste
4 cups low sodium chicken broth
1 whole bay leaf
1 teaspoon salt
¼ teaspoon ground black pepper
⅛ teaspoon ground cloves
14½ ounces no salt added diced tomatoes
In large Dutch oven add beans to water and heat to boiling. Boil 2 minutes. Remove from heat and let sit for an hour. Drain.
Fry bacon until most of fat is rendered but bacon is not crisp. Remove bacon from pan and drain on paper towels. Add onions, celery, and carrots and cook tender about 10 minutes. Add tomato paste and garlic and cook for 1 minute or until fragrant.
Add broth, beans, bacon, bay leaf, salt, pepper, and cloves. Heat to boiling. Reduce heat and cover and simmer for 1½ hours. Add tomatoes and cook for 30 minutes. Remove bay leaf before serving.
278 Calories; 4g Fat (12.5% calories from fat); 19g Protein; 41g Carbohydrate; 15g Dietary Fiber; 8mg Cholesterol; 652mg Sodium. Exchanges: 2½ Grain (Starch); 1½ Lean Meat; ½ Vegetable; 0 Fat.
Seasoned Pepper
Serving Size: 79
Amount Measure Ingredient -- Preparation Method
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⅓ cup black peppercorns
2 tablespoons white peppercorns
1 teaspoon crushed red pepper flakes
1 tablespoon paprika
1 teaspoon onion flakes
½ teaspoon garlic powder
Grind everything to a coarse powder.
Store in airtight container.
Per Serving: 5 Calories; trace Fat (8.9% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.
Seasoned Salt
Serving Size: 24
Amount Measure Ingredient -- Preparation Method
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2 tablespoons salt
2 teaspoons granulated sugar
½ teaspoon smoked paprika
¼ teaspoon ground turmeric
¼ teaspoon onion powder
¼ teaspoon garlic powder
¼ teaspoon celery salt
⅛ teaspoon ground black pepper
Mix everything together and store in jar with a lid.
Per Serving: 2 Calories; trace Fat (8.7% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 549mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Fat; 0 Other Carbohydrates.
Italian Seasoning
Serving Size: 18
Amount Measure Ingredient -- Preparation Method
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1 tablespoon dried basil
1 tablespoon dried oregano
1 tablespoon dried rosemary
1 tablespoon dried marjoram
1 tablespoon dried sage
1 tablespoon dried thyme
½ teaspoon crushed red pepper flakes
Mix everything in a food processor or with a mortar and pestle until desired consistency.
Store in a jar with tight lid.
Per Serving: 3 Calories; trace Fat (21.4% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; trace Sodium. Exchanges: 0 Grain(Starch); 0 Fat.
Poultry Seasoning
Serving Size: 16
Amount Measure Ingredient -- Preparation Method
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2 teaspoons ground sage
2 teaspoons dried thyme
1 teaspoon dried marjoram
1 teaspoon dried rosemary
½ teaspoon ground nutmeg
½ teaspoon ground black pepper
½ teaspoon dried parsley
½ teaspoon celery seeds
Mix everything together and store in a jar with a lid.
Per Serving: 2 Calories; trace Fat (31.4% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; trace Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.
Chili Powder
Serving Size: 12
Amount Measure Ingredient -- Preparation Method
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2 tablespoons pasilla chilies -- minced fine
1 tablespoon arbol chili -- minced fine
1 tablespoon chipotle peppers -- minced fine
1 tablespoon cumin powder
1 tablespoon garlic powder
1 tablespoon dried oregano -- Mexican
1 teaspoon smoked paprika
1 teaspoon cayenne pepper
In small dry skillet over medium high toast the peppers about 4 to 5 minutes. Let cool completely.
Remove stems and seeds from chilies. Place in a blender with the remaining ingredients. Process until it becomes a fine powder. Store in jar with a lid.
Per Serving: 19 Calories; 1g Fat (29.3% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat.