Vegetarian soup recipes

[catwoman]

Here are 2 soup recipes a friend forwarded from a Weight Watchers e-mail she received.

I will fix the first one next week. It's chockfull of vegetables -- won't need to eat a green salad with this soup! Am including a photo of it.


Vegetable soup
(Makes 12 1-cup servings, no nutritional analysis given, other than it has 0 points on WW's Flex Plan and also free on Core Plan)

2 medium garlic clove(s), minced
1 medium onion(s), diced
2 medium carrot(s), diced
1 medium sweet red pepper(s), diced
1 medium stalk celery, diced
2 small zucchini, diced
2 cup green cabbage, shredded
2 cup Swiss chard, chopped
2 cup cauliflower, small florets
2 cup broccoli, small florets
2 tsp thyme, chopped
6 cup vegetable broth
2 Tbsp parsley, or chives, fresh, chopped
1/2 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
2 Tbsp fresh lemon juice, optional

Put garlic, vegetables, thyme and broth into a large soup pot. Cover and bring to a boil over high heat; reduce heat to low and simmer 10 minutes.
Stir in parsley or chives; season to taste with salt, pepper and lemon juice. Yields about 1 cup per serving.

Tomato-spinach soup (slow-cooker recipe)
Makes 8 1-cup servings (no nutritional analysis given)

10 oz spinach, baby, washed
2 medium carrot(s), chopped
2 medium stalk celery, chopped
1 large onion(s), chopped
1 clove garlic clove(s), minced
4 cup vegetable broth, low-sodium
28 oz canned diced tomatoes, no-salt added
2 leaf bay leaf
1 Tbsp dried basil
1 tsp dried oregano
1/2 tsp red pepper flakes, crushed

Place all ingredients in a slow cooker. Cover and cook on high for 5 hours. Remove bay leaves, stir and serve. Yields about 1 cup per serving.

 

[Peggy in Alaska]

Tomato-Spinach Soup

Tomato-Spinach Soup

Marsha:

I too am on Weight Watchers - lost 35 pounds this year and have been lifetime since the end of April. Is the tomato-spinach soup zero points, too?

The first veggie soup recipe is way too veggie for me, but I want to try the tomato-spinach one - if I know the points. Guess I could use my recipe builder, if I wasn't so lazy!

If you know, I'd appreciate it.

Thanks.

Peggy in Alaska

 

[catwoman]

Peggy:
Good for you on the weight loss!!! Remember: Those meetings are important inspiration to help keep the weight off -- as you in turn inspire others to lose weight! I seldom miss a meeting; my group meets across the street from my office, during lunch on Thursdays. Too convenient to pass up a meeting!

My guess is the tomato-spinach is no points. I don't use Weight Watchers' e-tools, so I can't run it through to check.

If you like meatloaf, here's a recipe that was provided at our meeting Thursday. Several members have fixed it, said it's great. They say it makes a LOT of meatloaf.

This would be low-fat, low-cholesterol. Dunno about low-sodium, because of the packaged soup mix.
Fiber content would be good, because of the oatmeal.
I use ground buffalo meat. It's about 98% fat free. Don't know if it would be TOO lean for this.

Crock Pot Meatloaf
(CORE recipe)

2 lbs extra lean ground beef
1 egg
2/3 cup oatmeal
1/2 cup ketchup (save 2 tablespoons for top of meatloaf)
1 package Campbell Onion Soup Mix

Mix all ingredients and shape into a loaf. Top with reserved ketchup . Place in crock pot and cook on low for 7 hours. Can also be baked in a traditional oven at 350 degrees for 45 to 60 minutes.

Makes 8 servings @ 5 points per serving

 

[Peggy in Alaska]

Thanks - I love meatloaf and will be sure to give your recipe a try. I like using crockpots on the weekend. I made the tomato spinach soup this weekend in my crockpot and it was not bad at all. I added a lot more spinach than the recipe called for and extra spices. I checked the weight watcher website and found the spinach tomato soup listed there at zero points.

Again, thanks for your help.

Peggy

 

[sylviayasgur]

hi marsha,
thanks for those recipes. i also got a great one that uses cabbage and tomato paste.... my family LOVES it!!

2/3 c. sliced carrot
1/2 c. diced onion
2 garlic cloves, minced
3 c. broth (beef, chicken or vegetable).... i use the low sodium pritikin kind
1 1/2 c. diced green cabbage
1/2 c. green beans
1 Tbsp. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt ( i omit this)
1/2 c. diced zucchini

1. in large saucepan, sprayed with nonstick cooking spray, saute carrot, onion, and garlic over low heat until softened, about 5 min.

2. add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil. lower heat and simmer, covered, about 15 min. or until beans are tender

3. stir in zucchini and heat 3-4 min. serve hot.

my family likes the veggies soft, so i cook a bit longer. also, i sometimes add an additional Tbsp. tomato paste... very flavorful.
this actually sounds like the veggie soup, but with the cabbage.
enjoy!
keep up the good work, peggy!
-sylvia

 

[Peggy in Alaska]

Hi Sylvia:

Your recipe sounds like one I have already made from time to time. Nothing like a good veggie soup on a cold day.

We had 64 degrees yesterday in Anchorage! A record breaking heat for Oct. 9th.

I will keep up the good work! Weighed in for October and the gal says, "you aren't getting too low, are you?" Ha! Weight watchers says I can go as low as 113, but I would look anorexic at that weight!

 

[MelissaM]

Jamaican Pumpkin

Jamaican Pumpkin

This one is marked in my soup cookbook as "Vegetarian, Spicy, Dairy Free and Low Fat." To me, it sounds like the perfect fall soup!

Jamaican Pumpkin Soup

2 tbsp peanut oil
1 large Spanish onion, chopped
2 celery stalks, chopped
2 garlic cloves, minced
1 tbsp fresh ginger, minced
1 tbsp sugar
2 tsp kosher salt
1 tsp turmeric
1/4 tsp allspice
1/4 tsp gorund nutmeg
2 white yams or potatoes, 1 inch cubes
4 cups cubed Jamaican pumpkin (calabaza) or fresh pumpkin
6 cups vegetable stock
1 tsp Pickapeppa sauce (optional)


1. Heat oil in large pan over medium heat. Add first ingredients through sugar and sweat for four minutes
2. Add next ingredients through nutmeg and stir to coat vegetables
3 Add yams, pumpkin and stock, bring to boil
4 Simmer until yams and pumpkin are tender
5 Puree half mixture, return to pan and mix well
6 Add pickapeppa if desired
Serve

Makes 10 cups.