Broccoli Cheddar Soup

Broccoli Cheddar Soup (originally here)

My favorite way to eat this is with a nice, warm loaf of sourdough bread. Mmm, so good!

Ingredients

• 1 Tbsp butter
• 1-2 bunches broccoli
• 1 large onion, finely chopped
• 6 medium red-skinned potatoes, diced
• 1/4 cup all-purpose flour
• 3 cups low-sodium chicken or vegetable broth
• 1-1 ½ cups grated extra-sharp Cheddar
• 1 tsp Worcestershire sauce (optional omit for vegetarian)
• One 12-ounce can fat-free evaporated milk
• Kosher salt and freshly ground black pepper
• 2 scallions, thinly sliced (optional topping)

Directions

Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and put in soup pot. Coarsely chop the florets and place in a lidded sauce pan with ½ C water.

Heat butter, broccoli stems, onions and potatoes over medium heat and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.

Meanwhile, heat the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup. Stir to combine and remove from heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.

Note: Leftover soup should be reheated in the microwave rather than the stovetop, where the cheese will "break" or separate from the broth.

Nutrition Facts

Serving Size 369 g

Amount Per Serving

Calories 256 Calories from Fat 59

% Daily Value*

Total Fat 6.5g 10%

Saturated Fat 3.7g 18%

Trans Fat 0.0g

Cholesterol 19mg 6%

Sodium 456mg 19%

Potassium 1093mg 31%

Total Carbohydrates 37.7g 13%

Dietary Fiber 4.2g 17%

Sugars 7.8g

Protein 12.8g

Vitamin A 9% • Vitamin C 81% Calcium 21% • Iron 11%

Nutrition Grade A-

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in phosphorus
• High in potassium
• Very high in vitamin B6
• Very high in vitamin C

Black bean soup

Can't go wrong with Our Best Bites. Original found HERE.



Prep & cook time: 40 mins
Servings: 4-6

Black bean soup

• 1 T olive oil
• 4 cloves garlic
• 3 carrots, diced
• 3 stalks celery, diced
• 1 onion, diced
• 2-15 oz cans reduced sodium black beans
• 1-7 oz can diced green chilis
• 4 C vegetable stock
• 1/4 t fresh ground pepper
• 1/2 t chili powder
• 1/4 t cumin
• 1/2 T fresh oregano
• 1 bay leaf
• 2 limes

Saute carrots, celery, onion and garlic in olive oil in a large pot over medium-high heat, 4-5 minutes. 

Add black beans, chilis and vegetable stock. Stir to combine and add chili powder, cumin, oregano and bay leaf. 

Simmer uncovered 20-25 minutes (until vegetables are tender). Remove from heat and remove bay leaf. Blend soup with immersion blender or in blender with the ventilation cap removed and the hole covered with a paper towel. Squeeze in juice of one lime. 

Serve garnished with cilantro, lime, cheese or sour cream, and avocado. Or eat it plain ... either way, it's delicious!  

This soup is freezer friendly. To thaw, run freezer bag under warm water until you can break the contents into chunks. Finish reheating in a covered soup pot over medium heat, stirring occasionally. 

Nutrition Facts

Serving Size 411 g

Amount Per Serving

Calories  556 Calories from Fat  42

% Daily Value*

Total Fat  4.7g 7%

Saturated Fat  0.9g 4%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  239mg 10%

Total Carbohydrates  100.1g 33%

Dietary Fiber  24.6g 98%

Sugars  7.9g

Protein  32.1g

Vitamin A 105% • Vitamin C 45% Calcium 21% • Iron 43%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• No cholesterol
• Low in sodium
• High in dietary fiber
• High in magnesium
• High in potassium
• High in thiamin
• High in vitamin A
• Very high in vitamin B6

Southwestern Three-Bean and Barley Soup

Boy, do I love me some slow cooker meals.

Well, let me include a caveat: I love me some slow cooker meals IF I can remember to start them in morning.

That being said, when I DO start my slow cooker meal on time, it is heavenly. HERE is the original recipe sans my modifications.

Southwestern Three-Bean and Barley Soup: 
Servings: 6
Preparation: 20 minutes
Cook time: 8 hours




Ingredients:

• 1 T extra-virgin olive oil
• 1 large onion, diced
• 2 stalks celery, diced
• 2 large carrots, diced
• 4 C water
• 4 C vegetable broth
• 1/2 C pearl barley
• 1/2 C dried black beans
• 1/2 C dried great northern beans
• 1/2 C dried kidney beans
• 2 T chili powder
• 2 t ground cumin
• 1 T fresh oregano

Directions: 

Rinse beans and combine all ingredients in a 5- to 6-quart slow cooker. Cover and cook until the beans are tender, about 4 hours on high or 7 to 8 hours on low.

Serve topped with cilantro, fresh squeezed lime juice, and cheddar or sour cream ... or eat plain! It's great either way.

Unless you like your beans a little "al dente" (how else would you describe it? They're not crunchy, they're just not from a can ... ), I recommend soaking them the night before. I always forget to soak mine, though, so I'm pretty used to "al dente." 

Also, if you're interested in a stove-top version (for those of us who can't seem to remember to start the slow cooker in the morning), follow the link at the top of the page to the original recipe. I can't vouch for the stove top version, but it oughtta work just fine. 

Nutrition Facts

Serving Size 443 g

Amount Per Serving

Calories 296 Calories from Fat 42

% Daily Value*

Total Fat 4.7g 7%

Saturated Fat 0.9g 4%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 567mg 24%

Total Carbohydrates 49.4g 16%

Dietary Fiber 13.0g 52%

Sugars 4.1g

Protein 16.2g

Vitamin A 97% • Vitamin C 13% Calcium 11% • Iron 26%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• No cholesterol
• High in dietary fiber
• High in manganese
• Very high in vitamin A
• Very high in vitamin B6

Roasted Red Pepper Soup

I love roasted red peppers. Frankly, I just love red peppers. I could eat them every day.

I practically do.

Roasted Red Pepper Soup: (original recipe)
Servings: 4
Prep: 20 minutes
Cook: 20 minutes
Total: 40 minutes



Ingredients:

• 2 T extra-virgin olive oil
• 2 large sweet potatoes, peeled and cut into small pieces
• 2 stalks celery, chopped
• 2 shallots or 1/2 red onion, chopped
• Kosher salt and freshly ground pepper
• 4 roasted red bell peppers; peeled, seeded and pureed
• 4 to 5 sun-dried tomatoes
• 4 C low-sodium chicken or vegetable broth
• 2/3 C sour cream
• 1/4 C chopped fresh cilantro
• 1/3 C shredded pepper jack cheese

Directions:

Heat the olive oil in a large pot over medium-high heat. Add the potatoes, celery, shallots, and pepper to taste and cook, stirring frequently, until the potatoes begin to soften, about 5 minutes. Add the pureed red peppers, sun-dried tomatoes, chicken broth and 1 cup water. Cover and bring to a simmer, then uncover and cook until the potatoes are tender, about 15 minutes.

Transfer the soup and sour cream to a blender and, keeping the lid slightly ajar, puree until smooth. Season with salt and pepper and stir in half of the cilantro. Divide among bowls and sprinkle with cheese and remaining cilantro.

Nutrition Facts

Serving Size 619 g

Amount Per Serving

Calories 336 Calories from Fat 140

% Daily Value*

Total Fat 15.6g 24%

Saturated Fat 6.2g 31%

Trans Fat 0.0g

Cholesterol 17mg 6%

Sodium 117mg 5%

Total Carbohydrates 44.3g 15%

Dietary Fiber 7.6g 30%

Sugars 6.0g

Protein 6.9g

Vitamin A 12% • Vitamin C 399% Calcium 7% • Iron 28%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in cholesterol
• Low in sodium
• High in potassium
• Very high in vitamin B6
• Very high in vitamin C

Butternut Squash Soup

This is actually my own recipe! I'm not quite to the level of off-the-cuff, invent-your-own-recipe chef, but I'm getting pretty adept at combining and altering recipes and making them my own.

Whitney's Butternut Squash Soup

• 1 medium butternut squash, halved and seeded
• 2 T butter
• 1 yellow onion, chopped
• 2 stalks celery, chopped
• 2 carrots, peeled and chopped
• 1 large sweet potato, peeled and cubed
• 3 C water
• 3 t chicken bouillon
• 1/2 t marjoram
• 1/2 t black pepper
• 1/8 t cayenne pepper
• 4 oz cream cheese
• 1/4 C chopped green onions (for garnish)

Preheat oven to 350°F.

Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour.  

While the squash is roasting, heat butter in a large soup pot over medium heat. Add onion, celery, carrots and sweet potato and saute until onions are translucent. Add water, bouillon, marjoram, pepper and cayenne and bring to a boil. Reduce heat and simmer until squash is tender.

Scoop flesh of squash into soup pot. Simmer for 5 minutes. 

Place cream cheese in blender and add the soup (or use an immersion blender and just plop the cream cheese in the soup pot). You may need to do this step in batches if you are using a regular blender. Blend the soup and cream cheese until smooth and transfer back to soup pot. Stir the soup in the pot (especially if you blended it in batches). Do not bring the soup to boil again. 

Serve garnished with green onions (Costco's sourdough bread also makes a delicious side). 

Nutrition Facts

Serving Size 302 g

Amount Per Serving

Calories  147 Calories from Fat  47

% Daily Value*

Total Fat  5.2g 8%

Saturated Fat  3.2g 16%

Trans Fat  0.0g

Cholesterol  16mg 5%

Sodium  84mg 3%

Total Carbohydrates  24.6g 8%

Dietary Fiber  4.4g 18%

Sugars  6.0g

Protein  3.3g

Vitamin A 440% • Vitamin C 61% Calcium 10% • Iron 8%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in dietary fiber
• High in magnesium
• High in potassium
• Very high in vitamin A
• High in vitamin B6
• Very high in vitamin C

Bad points

• High in saturated fat
• High in sugar