Bean soup with kale

BLOG 142Ingredients: (182 calories) (8 servings)

  • 1 tablespoon olive oil or canola oil
  • 8 large garlic cloves, crushed or minced
  • 4 cups chopped raw kale

Instructions:

  1. In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.

 

Roasted garlic lemon broccoli

49 calories, 6 servings

Ingredients: 

  • 2 heads broccoli, separated into florets
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon sea salt
  • Lemons

Instructions:

  1. Preheat the oven to 400 degrees F (200 degrees C).
  2. In a large bowl, toss broccoli florets with the extra virgin olive oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.
  3. Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.

Braised balsamin chicken

Instructions:

  1. Season both sides of chicken breasts with garlic salt and pepper.
  2. Heat olive oil in a skillet over medium heat; cook seasoned chicken breasts until chicken is browned, 3 to 4 minutes per side. Add onion; cook and stir until onion is browned, 3 to 4 minutes.
  3. Pour diced tomatoes and balsamic vinegar over chicken; season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

Lemon-garlic shrimp and vegetables

Ingredients (4 servings) (225 calories)

  • 4 teaspoons extra-virgin olive oil, divided
  • 2 large red bell peppers, diced
  • 2 pounds asparagus, trimmed and cut into 1-inch lengths
  • 2 teaspoons freshly grated lemon zest
  • 1/2 teaspoon salt, divided
  • 5 cloves garlic, minced
  • 1 pound raw shrimp, (26-30 per pound), peeled and deveined
  • 1 cup reduced-sodium chicken broth
  • 1 teaspoon cornstarch
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh parsley

Instructions:

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
  2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

Healthy soup recipes for fall and winter

bildeTuscan soup (63 calories per serving)

INGREDIENTS:

1 1/4 cup eggplant, peeled and cubed
1 cup water
1 can whole tomatoes, no salt added, undrained and chopped (14 1/2-ounce)
1 cup fresh mushrooms, sliced
1 clove garlic, minced
1 small summer (yellow) squash, coarsely chopped
1/2 tsp Italian seasoning, dried
1/4 tsp salt
1/8 tsp pepper
12 oz can chicken broth, reduced sodium

INSTRUCTIONS:

Combine the first 10 ingredients in a large saucepan, stirring well. Bring to a boil; cover and simmer 25 minutes or until vegetables are tender.

04dinner-articleLargeSpiced carrot cauliflower soup (70 calories per serving)

INGREDIENTS:

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 5 cups warm water
  • 2 tablespoons vegetable bouillon
  • 1 head cauliflower, chopped (about 4 cups)
  • 3 cups peeled and chopped carrots (about 8 medium carrots)
  • 1 1/2 teaspoons curry powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon garam masala
  • 1 teaspoon salt

INSTRUCTIONS:

  1. Heat the oil in a large saucepan over medium heat and cook the onions for 3 minutes, or until soft.
  2. Heat the vegetable bouillon and the water.
  3. Add the remaining ingredients to the pot and stir to combine.
  4. Bring to a boil, cover, and reduce heat to simmer for 15-20 minutes, or until the vegetables are fork tender.
  5. Using an immersion blender or standing blender, puree all of the ingredients until smooth.

646bf4b723c2c36415b00c9c059b5659Red pepper bisque (60 calories per serving)

INGREDIENTS:

  • 1 cup yellow onions
  • 2 tablespoons chopped garlic
  • 24-oz vegetable stock
  • 3 cups red bell peppers
  • 1.4 cup chopped basil
  • 2 tablespoons fresh thyme
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper

INSTRUCTIONS:

In a pot, saute sliced onions and chopped garlic until soft. Add vegetable stock and roasted bell peppers. Bring to a boil, then reduce to a simmer. Season soup with salt and pepper. Fill a blender half full, and blend until smooth. Repeat blending until all soup is blended. Reheat soup and serve hot.

Crock-Pot-Minestrone-SoupMinestrone soup (190 calories per serving)

INGREDIENTS:

  • 1 (15 oz) can white beans, drained, rinsed
  • 32 oz vegetable broth for vegetarians
  • 2 tsp olive oil
  • 1/2 cup chopped onion
  • 1 cup diced carrots
  • 1/2 cup diced celery
  • 2 garlic cloves, minced
  • 1 (28 oz) can petite diced tomatoes
  • 1 fresh rosemary sprig
  • 2 bay leaves
  • 2 tbsp chopped fresh basil
  • 1/4 cup chopped fresh Italian parsley
  • 1/2 tsp kosher salt and fresh black pepper
  • 1 medium 8 oz zucchini, diced
  • 2 cups chopped spinach
  • 2 cups cooked small wild pasta such as ditalini or elbows

INSTRUCTIONS:

Puree beans with 1 cup of the broth in a blender. Heat oil in a large pot over medium-high heat. Add the carrots, celery, onion, garlic and saute until tender, about 15 minutes.

Add the remaining broth, tomatoes, pureed beans, salt and pepper. Add the rosemary, basil and parsley, cover and cook on low 40 minutes. Add the zucchini and spinach, cover and simmer until the zucchini is tender, about 8 to 10 minutes.

Remove the bay leaves and rosemary sprig and season to taste with salt and black pepper. Ladle 1-1/4 cups soup into 8 bowls with 1/4 cup pasta in each.

altons-lentil-soupLentil soup (373 calories per serving)

INGREDIENTS:

  • 2 tablespoons olive oil
  • 1 cup finely chopped onion
  • 1/2 cup finely chopped carrot
  • 1/2 cup finely chopped celery
  • 2 teaspoons kosher salt
  • 1 pound lentils, picked and rinsed
  • 1 cup peeled and chopped tomatoes
  • 2 quarts chicken or vegetable broth
  • 1/2 teaspoon freshly ground coriander
  • 1/2 teaspoon freshly ground toasted cumin
  • 1/2 teaspoon freshly ground grains of paradise

INSTRUCTIONS:

Place the olive oil into a large 6-quart Dutch oven and set over medium heat. Once hot, add the onion, carrot, celery and salt and sweat until the onions are translucent, approximately 6 to 7 minutes. Add the lentils, tomatoes, broth, coriander, cumin and grains of paradise and stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes. Using a stick blender, puree to your preferred consistency. Serve immediately.

R140330Chunky beef stew (240 calories per serving)

INGREDIENTS:

  • Nonstick cooking spray
  • 3/4 pound boneless beef sirloin steak, cut into 1-inch cubes
  • 1 package (9 ounces) frozen cut green beans (2 cups)
  • 4 carrots, peeled and cut into 1-inch pieces
  • 1 onion, cut into thin wedges
  • 14 ounces) beef broth
  • 1 tablespoon Worcestershire sauce
  • 1 1/2 teaspoons dried Italian seasoning
  • 1/4 teaspoon black pepper
  • 3 cans (8 ounces each) no-salt-added tomato sauce

INSTRUCTIONS:

  1. Over medium-high heat, lightly coat a 4-quart pot with cooking spray; add beef. Cook 4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted spoon and set aside.
  2. Add green beans, carrots, onion, broth, Worcestershire sauce, Italian seasoning, and pepper to the pot. Bring to a boil; reduce heat and simmer, covered, about 15 minutes, or until vegetables are tender.
  3. Add tomato sauce to pot. Return to a boil; reduce heat and simmer, covered, for 10 minutes. Add beef; heat thoroughly and serve.

soupPepper soup (141 calories per serving)

INGREDIENTS:

  • 1 pound of lean ground beef
  • 2. 14.5 oz. cans of diced tomatoes seasoned with basil, garlic and oregano
  • 10.5 of chicken broth
  • ½ large white onion, chopped
  • 3 green bell peppers, chopped
  • 2 (10 3/4 oz.) cans of condensed tomato soup
  • 1 ½ cups of cooked integral rice

INSTRUCTIONS:

Combine everything except the rice in a large pot, and simmer for 4 to 6 hours. Add a little rice to the bottom of a soup bowl or mug, then add a cup of the soup over it.

recipe-image-legacy-id--491507_11Spicy roasted parsnip soup (233 caloriers per serving)

INGREDIENTS:

  • 2 tbsp olive oil
  • 1 tsp coriander seeds
  • 1 tsp cumin seed, plus extra to garnish
  • ½ tsp ground turmeric
  • ½ tsp mustard seeds
  • 1 large onion, cut into 8 chunks
  • 2 garlic cloves
  • 675g parsnips, diced
  • 2 plum tomatoes, quartered
  • 1.2l vegetable stock
  • 1 tbsp lemon juice

INSTRUCTIONS:

  1. Heat oven to 220C/fan 200C/gas 7. In a bowl, mix together the oil and spices. Add the vegetables and mix well. Spread over a heavy baking sheet, then roast for 30 mins until tender.
  2. Spoon into a food processor or liquidiser with half the stock and process until smooth. Pour into a pan with the remaining stock, season, then heat until barely simmering. Remove from the heat and stir in the lemon juice. Garnish with cumin seeds.