Soup's on! It's the fall and there are some wonderful soups that make great snacks, appetizers or even meals. We asked a few popular foodies to share some of their healthy soup recipes. Here they are:
Creamy Carrot Soup
Healthy soup from Chris Kendall, R.H.N., 101 Frickin' Rawsome Recipes, Raw Advantage Press, 2009
(Makes 3? cups or 3 servings)
- 6 medium carrots
- 6 stalks celery
- 1 thumb-size piece fresh ginger, peeled
- 1/2 Hass avocado
- 1/2 clove garlic
- 1 green onion
1. Juice the carrots, celery and ginger, or blend them well and squeeze the pulp in a nut milk or juicing bag to remove the juice.
2. Blend the remaining "broth" with the avocado, garlic and the bulb portion of the green onion.
3. If you desire a thicker soup, blend back in 1/4 of the carrot/celery pulp. Finely chop the remaining green part of the green onion and add to the soup.
4. If desired, slightly warm the soup, constantly stirring, to lukewarm.
(Serving size approximately 1 cup) 154.5 calories; 4.5g fat; 28g carbs; 4.5g fiber; 3.56g protein.
Squash, Carrot and Lentil Soup
Healthy soup from Beth Bader and Ali Benjamin, The Cleaner Plate Club (Storey Publishing, 2011)
(Makes 12-14 servings)
- 1 small (about 5 pounds) Hubbard or other winter squash, halved and seeded
- 1 teaspoon extra-virgin olive oil
- 1 tablespoon olive oil
- 1 large onion, diced
- 2 garlic cloves, minced
- 1 ? teaspoons fresh thyme, or 3/4 teaspoon dried
- 1 ? teaspoons chopped fresh sage, or ? teaspoon dried
- 8 cups vegetable stock
- 1 ? cups grated carrots (about 6 medium)
- 1 cup green lentils, rinsed and drained
- 2 teaspoons sugar
- Salt and freshly ground black pepper to taste
1. Preheat the oven to 400 degrees F.
2. Rub the squash halves with the 1 teaspoon extra-virgin olive oil. Place them, cut side down, on a baking sheet sprayed with nonstick cooking spray.
3. Roast in the oven for about 40 minutes, or until the flesh is fork-tender. Remove from the oven and allow to cool. Scoop out the flesh into a bowl.
4. Heat the 1 tablespoon olive oil in a Dutch oven. Add the onion and garlic and cook just until translucent but not browned.
5. Add the thyme, sage and 4 cups of the stock. Add half the grated carrots and all the squash.
6. Bring to a boil, then reduce the heat to a simmer and cook for about 30 minutes.
7. Meanwhile, in a smaller saucepan, bring the lentils and 2 cups of the stock to a boil, then reduce the heat to a simmer and cook for about 30 minutes, or until the lentils are al dente.
8. Using an immersion blender (or slowly, in batches in a food processor) carefully blend the soup in the Dutch oven until it is smooth.
9. Add the remaining 2 cups of broth and the rest of the carrots. Simmer for about 20 minutes, until the carrots are tender.
10. Add the lentils and any remaining liquid and heat to a simmer again.
11. Add the sugar. Season with salt and pepper to taste, if desired.
(Serving Size, 1 cup) 61 calories; 1g fat; 9g carbs; 1.2g fiber; 3g protein.