Soups
“soup” generally refers to a liquid dish made by boiling or simmering ingredients such as vegetables, meat, or fish.
The nutritional value can vary depending on the ingredients used. Here’s a general overview:
Vegetables: Soups often contain a variety of vegetables, providing essential vitamins, minerals, and fiber.
Common choices include carrots, onions, celery, and tomatoes.
Proteins: If your soup includes meat or legumes, it adds proteins.
Chicken, beef, lentils, or beans contribute amino acids crucial for muscle maintenance and overall body function.
Broth: The base of many soups, broth can be rich in minerals and electrolytes.
If homemade, it may have less sodium than store-bought versions.
Carbohydrates: Ingredients like pasta, rice, or potatoes can add carbohydrates for energy.
Opting for whole grains increases fiber content.
Fats: Some soups may contain fats from oils, butter, or meats.
Healthy fats contribute to satiety and can be beneficial in moderation.
Herbs and Spices: These not only enhance flavor but can also offer antioxidants and other health benefits.
italian soups
Ingredients:
2 tablespoons olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 can (14 oz) diced tomatoes
1 can (14 oz) kidney beans, drained and rinsed
1 zucchini, diced
1 cup green beans, chopped
1 cup cabbage, shredded
6 cups vegetable broth
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon dried thyme
Salt and pepper to taste
1 cup small pasta (like ditalini or elbow macaroni)
1/2 cup grated Parmesan cheese
Fresh basil for garnish
Instructions:
In a large pot, heat olive oil over medium heat.
Add diced onion, carrots, celery, and garlic.
Cook until vegetables are softened, about 5-7 minutes.
Add diced tomatoes, kidney beans, zucchini, green beans, and cabbage to the pot.
Stir in vegetable broth, oregano, basil, thyme, salt, and pepper.
Bring the soup to a boil, then reduce heat and let it simmer for about 20-25 minutes until the vegetables are tender.
Meanwhile, cook the pasta separately according to package instructions.
Drain and set aside.
Add the cooked pasta to the soup and let it simmer for an additional 5 minutes.
Taste and adjust seasonings as needed. Serve the Minestrone soup hot, garnished with grated Parmesan cheese and fresh basil.
Enjoy your homemade Minestrone soup.
mexican soups
Ingredients:
1 tablespoon olive oil
1 onion, finely chopped
2 cloves garlic, minced
1 jalapeño, diced (remove seeds for less heat)
1 teaspoon ground cumin
1 teaspoon chili powder
1 can (14 oz) diced tomatoes
6 cups chicken or vegetable broth
Salt and pepper to taste
1 cup cooked shredded chicken
1 cup corn kernels (fresh or frozen)
1 lime, juiced
1/4 cup fresh cilantro, chopped
Tortilla strips for garnish
Instructions:
Heat olive oil in a large pot over medium heat.
Add chopped onion and sauté until softened.
Add minced garlic and diced jalapeño, cook for another minute.
Sprinkle in ground cumin and chili powder, stirring to coat the vegetables with the spices.
Pour in the diced tomatoes and their juices, followed by the broth.
Bring the soup to a simmer.
Season with salt and pepper to taste.
Allow it to simmer for about 15-20 minutes to let the flavors meld.
Add the shredded chicken and corn to the soup.
Cook for an additional 5-7 minutes until the chicken is heated through.
Squeeze in the lime juice and stir in fresh cilantro.
Serve the soup hot, garnished with tortilla strips for a crunchy texture.
Enjoy your homemade Mexican Tortilla Soup.
low carb soup
Ingredients:
1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
2 carrots, peeled and sliced
2 celery stalks, chopped
1 bell pepper, diced
1 zucchini, sliced
1 cup cauliflower florets
4 cups vegetable broth (low-sodium)
1 can (14 oz) diced tomatoes (unsweetened)
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and pepper to taste
Optional: Fresh herbs for garnish
Instructions:
In a large pot, heat olive oil over medium heat.
Add diced onion and minced garlic. Sauté until softened.
Add carrots, celery, bell pepper, zucchini, and cauliflower to the pot.
Cook for 5-7 minutes until the vegetables start to soften.
Pour in the vegetable broth and diced tomatoes (with their juice). Stir well.
Season the soup with dried thyme, dried oregano, salt, and pepper.
Adjust seasoning to your preference.
Bring the soup to a boil, then reduce the heat to simmer.
Cover and let it simmer for about 15-20 minutes or until the vegetables are tender.
Taste and adjust seasonings if needed.
If you prefer a thicker soup, you can use an immersion blender to partially blend the soup.
Serve hot, garnished with fresh herbs if desired.
crockpot soups
Ingredients:
1 pound of your preferred soup meat (chicken, beef, or pork), diced
4 cups of broth (vegetable, chicken, or beef)
1 cup of chopped onions
1 cup of diced carrots
1 cup of diced celery
2 cloves of minced garlic
1 can (14 ounces) of diced tomatoes
1 cup of potatoes, diced
1 teaspoon of dried thyme
1 teaspoon of dried rosemary
Salt and pepper to taste
2 cups of your favorite vegetables (like peas, corn, or green beans)
1/2 cup of pasta or rice (optional)
Instructions:
Place the diced meat, onions, carrots, celery, garlic, tomatoes, potatoes, thyme, rosemary, salt, and pepper in the crockpot.
Pour the broth over the ingredients.
Stir everything well, ensuring the ingredients are evenly distributed.
Cover the crockpot and cook on low for 6-8 hours or on high for 3-4 hours.
If using pasta or rice, add it during the last hour of cooking.
About 30 minutes before serving, add the additional vegetables.
Taste and adjust seasoning if needed.
Serve the hot and flavorful soup with your favorite bread or crackers.
Enjoy your hearty crockpot soup.
chinese soups
Ingredients:
4 cups chicken or vegetable broth
1/2 cup shiitake mushrooms, sliced
1/2 cup tofu, cubed
2 tablespoons soy sauce
2 tablespoons rice vinegar
1 teaspoon sesame oil
1 teaspoon sugar
1/2 teaspoon white pepper
1/4 cup bamboo shoots, sliced
1/4 cup water chestnuts, sliced
1 egg, beaten
2 tablespoons cornstarch mixed with 2 tablespoons water (slurry)
Green onions, chopped, for garnish
Instructions:
In a pot, bring the broth to a simmer.
Add shiitake mushrooms, tofu, soy sauce, rice vinegar, sesame oil, sugar, and white pepper.
Cook for 5 minutes.Add bamboo shoots and water chestnuts to the soup and simmer for an additional 3-5 minutes.
Slowly pour the beaten egg into the soup, stirring gently to create egg ribbons.
Mix the cornstarch slurry well and gradually add it to the soup, stirring constantly until the soup thickens.
Taste and adjust seasoning if needed.
If you prefer a spicier soup, you can add a bit of chili sauce or white pepper.
Garnish with chopped green onions before serving.
Enjoy your homemade Chinese Hot and Sour Soup.
