We woke up to a dusting of snow this morning in Colorado. That means soup weather! Here are three hearty and healthy soup recipes for the cold weather ahead.
Butternut Squash Soup with Spiced Seeds (from www.myrecipes.com)
1 Tbs powdered sugar
1 Tbs brown sugar
1 Tbs egg white, lightly beaten
¼ tsp water
1/8 tsp salt
1/8 tsp ground cinnamon
Dash of ground red pepper
¾ cup unsalted pepitas (pumpkinseed kernels)
1 (3 ½ pound) butternut squash
¾ tsp kosher salt, divided
4 cups fat-free, less-sodium chicken broth
2 cups water
Preheat oven to 300°.
Combine first 7 ingredients in a small bowl. Add seeds to sugar mixture, stirring to coat. Spread seed mixture evenly on a baking sheet lined with parchment paper and coated with cooking spray. Bake at 300° for 15 minutes. Stir mixture; bake an additional 15 minutes. Place parchment on a wire rack; cool pumpkinseed mixture. Break into small pieces; set aside.
Preheat oven to 350°.
Cut squash in half lengthwise; discard seeds and membrane. Brush oil over cut sides of squash; sprinkle cut sides with ¼ tsp salt. Place squash, cut sides down, on a jelly-roll pan. Bake at 350° for 1 hour and 20 minutes or until squash is tender. Cool slightly. Scoop out squash pulp from skins; discard skins.
Place squash pulp and broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender to avoid splatters. Blend until smooth. Pour pureed mixture into a medium saucepan; stir in 2 cups water and remaining ½ tsp salt. Cook over medium-high heat 5 minutes or until thoroughly heated. Top each serving with seeds.
Yields 8 servings
Per Serving: 130 calories, 3.1 g fat, 3.5 g protein, 25.2 g carbohydrates, 3.6 g fiber, 449 mg sodium
Tomato-Basil Soup (from www.cookinglight.com)
1 Tbs extra-virgin olive oil
1 ½ cups pre-chopped onion
3 garlic cloves, chopped
¾ cup chopped fresh basil
1 (28 oz) can fire-roasted, diced tomatoes, undrained
4 oz 1/3-less-fat cream cheese, cut into cubes (about ½ cup)
2 cups 1% low-fat milk
¼ tsp black pepper
1/8 tsp salt
Heat a medium saucepan over medium-high heat. Add olive oil to pan; swirl to coat. Add onion; sauté 3 minutes. Stir in garlic; cook for 1 minute, stirring constantly. Add basil and tomatoes; bring to a boil. Add cream cheese; stir until cream cheese melts.
Place tomato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in blender lid to avoid splatters. Blend until smooth. Return to pan; stir in milk, pepper and salt. Return to medium-high heat; cook 2 minutes or until thoroughly heated.
Yields 4 servings
Per serving: 228 calories, 11.1 g fat, 9.3 g protein, 22.9 g carbohydrates, 2.7 g fiber, 668 mg sodium
Creamy Broccoli Soup (from www.realsimple.com)
1 Tbs olive oil
1 medium onion, chopped
1/8 tsp crushed red pepper (optional)
2 cups low-sodium vegetable broth
1 bunch broccoli, florets roughly chopped and stems peeled and sliced (about 7 cups)
1 large russet potato (about 8 ounces), peeled and cut into ½ inch pieces
Kosher salt and black pepper
2 ounces sharp white Cheddar, grated (1/2 cup)
Bagel chips, for serving
Heat the oil in a large saucepan over medium heat. Add the onion and red pepper (if using) and cook, stirring occasionally, until the onion is soft, 4 to 6 minutes.
Add the broth, broccoli, potato, 2 cups water, ½ tsp salt, and ¼ tsp black pepper to the saucepan and bring to a boil. Reduce heat and simmer, covered, until the vegetables are very tender, 18 to 20 minutes.
In a blender, working in batches, puree the soup until smooth, adjusting the consistency with water as necessary. (Alternatively, use a handheld immersion blender in the saucepan.) Top with Cheddar and bagel chips, if desired, before serving.
Yields 4 servings
Per serving: 200 calories; 8 g fat, 8 g protein, 25 g carbohydrates, 4 g fiber, 436 mg sodium