Lentil Soup
Total Servings: 8
Calories per serving: 245cal
Preparation Time: 10 minutes
Cooking Time: 30 mins
Total Time: 60 minutes
INGREDIENTS
- 1 tbsp. sunflower oil
- ½ cup sliced carrots
- ½ cup chopped tomato
- ½ cup sliced yellow onion
- 2 tbsp sliced garlic
- 2 tbsp tomato paste
- ½ tbsp ground cumin
- ½ tbsp salt
- ½ tsp ground pepper
- 2 ½ cups lentils (yellow and red)
- 9 cups water
INSTRUCTION
1. Add oil to the large-size crockpot and saute onion with carrot and tomato.
2. Cook for 5-7 mins, then add garlic, tomato paste, ground cumin, salt, and pepper. Cook for 2-3 mins; add lentils to the crockpot with water and boil, then turn the stove heat to medium-low and simmer for 40 mins.
3. Serve and enjoy.
Turkey & Squash Soup
Total Servings: 6
Calories per serving: 231cal
Preparation Time: 15 minutes
Cooking Time: 25 mins
Total Time: 40 minutes
INGREDIENTS
- 2 tsp canola oil
- 2 leeks, trimmed and chopped
- 1 red bell pepper, chopped
- 1 tsp chopped garlic
- 4 cups low-sodium chicken broth
- 1 ½ lb butternut squash, peeled, seedless, and cubed
- 2 tbsp minced fresh thyme
- ½ tbsp cumin seed powder
- 1 lb turkey cutlets, cut into thin strips
- 2 cups frozen corn kernels
- 2 tbsp lime juice
- ½ tsp crushed red pepper
- ¼ tsp salt
- Freshly ground pepper as per taste
INSTRUCTION
1. Add oil to the non-stick stockpot and saute leeks with red bell pepper for 3-4 mins.
2. Add chopped garlic and cook for 1 minute. Add broth, butternut squash cubes, and cumin powder and take a boil, then turn down the stove heat to low and simmer for 15 mins.
3. Add turkey meat slices with corn and cook for 2-3 mins, then add lemon juice, pepper, salt, and ground black pepper.
4. Cook for 1-2 mins, then spoon into the serving bowl, serve, and enjoy.
Clam Chowder
Total Servings: 6
Calories per serving: 222cal
Preparation Time: 15 minutes
Cooking Time: 8 hours
Total Time: 8 hours 15 minutes
INGREDIENTS
- 1 ½ cups chopped celery stalks
- 1 ½ cups chopped onions
- 1 ½ cups chopped potatoes
- 1 cup chopped carrots
- 1 ¼ cups water
- 1 cup bottled clam juice
- 1 cup low-sodium chicken broth
- ½ tbsp crushed dried thyme
- ½ tsp coarsely ground black pepper
- 1 ½ cups fat-free evaporated milk
- 3 tbsp cornstarch
- 2 cups chopped clams, drained
- 1 tsp red wine vinegar
- 2 slices turkey, cooked
- 1 green onion, sliced
INSTRUCTION
1. Add celery, onion, potato, carrot, water, clam juice, broth, thyme, and crushed pepper to the stock pot, cover, and cook for 7 hours on low flame.
2. Then add the leftover ingredients (sliced green onion) to the stockpot and cook for an hour.
3. Remove the spoon into the serving bowl, and top each bowl with sliced green onion. Serve and enjoy.
Creamy Cauliflower Soup
Total Servings: 6
Calories per serving: 186cal
Preparation Time: 10 minutes
Cooking Time: 15 mins
Total Time: 25 minutes
INGREDIENTS
- ¼ cup sliced green onions
- 2 tbsp butter
- 2 tbsp all-purpose flour
- ½ tsp. salt
- 2 cups chicken broth
- 2 ¼ cups frozen cauliflower, thawed and chopped
- 2 cups low-fat evaporated milk
- 1 ½ cups shredded cheddar cheese
- 1 tbsp minced chives
INSTRUCTION
1. In the large stockpot, saute onions in butter for 3-4 mins. Add flour and salt to the pot and stir well.
2. Slowly add broth and contentiously stir with the spatula. Take a boil, then cook for 2-3 mins until thickened.
3. Turn the stove heat to medium-low, add cauliflower, and simmer for 2 minutes.
4. Add milk with cheese; cook and stir until cheese is melted completely. Garnish with chives.