Health Department Offers Healthy Soup Recipes for Cold Winter Days (and Nights)

053/365 - lentil & sausage soup

Lentil and sausage soup.

The Anne Arundel County Department of Health is offering Eat Well Healthy Savory Soup recipes for healthy eating in the New Year. The recipes are offered as part of the “Learn to Live” program, which encourages county residents to reduce their risk for cancer and other serious illness by making healthy lifestyle choices. The recipes are low-sodium and high fiber meals.

And, after looking through them, they sound pretty tasty.

If your New Year’s resolution is to eat a little healthier or prepare more home-cooked meals, these recipes are a great start. Maybe something to leave in the crock pot, or freeze and warm in the microwave.

To learn more, visit Learn to Live Healthy or call 410‐222‐7979. Here are the recipes.

Beef and Barley Soup

Makes six servings.
Per serving: 178 calories. Fat: 5.5 grams. Sodium: 397 milligrams. Fiber: 4.5 grams.

Serve with spinach salad with sliced apples and cranberries, crusty rolls and light ice cream for dessert.

  • 1/2 cup chopped onion
  • 1/2 pound extra lean ground beef
  • 4 cups reduced sodium, ready to serve beef broth
  • 1 (14 1/2 ounce) can no salt added tomatoes, cut up
  • 3 carrots, peeled and sliced
  • 2 stalks celery, sliced
  • 1/4 cup medium pearled barley
  • 1/2 tsp. dried thyme, crushed
  • 1 bay leaf
  • Salt free lemon pepper seasoning, to taste
  • 2 cups finely sliced cabbage

Spray a large kettle with no stick cooking spray. Add the onion and ground beef; brown lightly. Carefully drain off any fat. Add beef broth, tomatoes, carrots, celery, barley, thyme, bay leaf, and salt free lemon pepper seasoning. Mix well. Bring soup to a boil over medium-high heat. Reduce heat to low, cover; cook for 20 minutes, stirring occasionally. Add the cabbage; continue cooking for 15 minutes or until vegetables are tender. Remove bay leaf and serve.

Chesapeake Beer Bread

Makes 16 servings.
Per serving: 173 calories. Fat: 1 gram. Sodium: 269 milligrams. Fiber: 1 gram.

  • 5 cups self rising flour
  • 5 Tbsp. granulated sugar
  • 1 1/2 cups light sour cream
  • 1 (12 ounce) bottle light or alcohol free beer
  • 1 Tbsp. Maryland seafood seasoning

Preheat oven to 350 degrees. Spray a 2 quart casserole with no stick spray. In a large bowl, combine flour, sugar and seafood seasoning. Add 1/3 of sour cream and 1/3 of beer; stir to combine. Repeat until all of the sour cream and beer are incorporated into batter. Pour batter into prepared dish. Bake 1 hour or until a toothpick inserted in center of loaf comes out clean. Cool and slice.

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Clam and Corn Chowder

Makes six servings.
Per serving: 195 calories. Fat: 5 grams. Sodium: 656 milligrams. Fiber: 3.8 grams.

Serve with brown bread, a green salad with apple slices and walnuts and butterscotch pudding for dessert.

  • 2 slices reduced sodium bacon, cut into small pieces
  • 1 cup chopped celery
  • 1/2 cup chopped onion
  • 2 (6.5 ounce) cans chopped clams
  • 2 cups water
  • 4 cups peeled, chopped potatoes
  • 1 tsp. dried thyme
  • 1 (15 ounce) can cream style corn
  • 2 Tbsp. cornstarch
  • 1/2 cup fat free half and half
  • Lemon pepper
  • Hot pepper sauce, to taste
  • Chopped parsley

Place a large saucepan or Dutch oven over moderate heat. Add bacon and cook until it begins to brown, stirring frequently. Add celery and onion; continue cooking until vegetables are limp and bacon is browned. Drain clams, reserving liquid. Add clam liquid, water, potatoes and thyme to pot. Bring to a boil, reduce heat to low and cook 15 minutes or until potatoes are tender.

Remove from heat. Puree half of soup in a blender or processor and return to pan. Stir in corn. Combine cornstarch with 1/4 cup water. Mix well and stir into soup. Cook soup 10 minutes. (Soup can be refrigerated at this point.)

Just before serving, add half and half and clams. Season with lemon pepper and pepper sauce. Sprinkle with parsley and serve.

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Cream of Broccoli Soup

Makes four servings.
Per serving: 108 calories. Fat: 4 grams. Sodium: 289 milligrams. Fiber: 1.6 grams.

Tastes great with a grilled ham and light cheese sandwich. Add a green salad and fresh fruit for a healthy dinner.

Kreme of Broccoli Soup
Creme of broccoli soup with a parsley garnish
  • 1 1/2 cups reduced sodium, ready to serve chicken broth
  • 1/2 cup chopped onion
  • 2 cups chopped fresh broccoli florets
  • 1/2 tsp. thyme
  • Garlic powder, to taste
  • 2 Tbsp. light margarine
  • 2 Tbsp. flour
  • Lemon and herb seasoning or salt and pepper, to taste
  • 1 cup 1% reduced fat milk

In a large saucepan, combine chicken broth, onion, broccoli, thyme and garlic powder. Bring to a boil, reduce heat to low and simmer 10 minutes or until tender. Reserve 1/2 cup cooked broccoli. Puree chicken broth and remaining broccoli in a food processor or blender until smooth.

In a large saucepan, melt margarine. Add flour and seasoning. Cook, stirring constantly, 3 minutes. Add milk all at once and cook, stirring constantly, until thickened. Add pureed broccoli. Heat through. Serve garnished with reserved broccoli.

Vary the vegetables and seasoning in this recipe to suit your tastes. In place of the broccoli and thyme, substitute:
1 cup sliced carrots and
1/8 tsp. ground mace
1 1/2 cups fresh or frozen peas,
1/4 cup chopped lean ham, 1/4 cup shredded
lettuce and 1/4 tsp. dried sage
1 1/2 cups cut up asparagus spears and
1/4 tsp. tarragon

Focaccia Bread

Makes four servings.
Per serving: 171 calories. Fat: 1 gram. Sodium: 155 milligrams. Fiber: 1.3 grams.

  • 2 tsp. cornmeal
  • 1 (6.5 ounce) package pizza crust mix
  • 1/4 tsp. dried basil
  • 2 Tbsp. grated Parmesan cheese
  • 1 tsp. parsley flakes
  • 1/8 tsp. garlic powder

Preheat oven to 400 degrees. Spray an 8 inch cake pan with no stick spray. Sprinkle bottom of pan with 2 tsp. cornmeal. Shake pan to coat. In a mixing bowl, combine pizza dough mix and basil. Prepare pizza crust according to package directions. Spread pizza dough evenly in prepared pan. Combine Parmesan cheese, parsley flakes and garlic. Mix well. Sprinkle evenly over dough. Bake in preheated oven 20 minutes or until golden. Cool on a rack. Cut into wedges.

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Hoppin John Soup

Makes six servings.
Per serving: 203 calories. Fat: 4 grams. Sodium: 855 milligrams. Fiber: 7.4 grams.

A twist on a Southern favorite! Serve with cornbread, light coleslaw and a homemade light apple cobbler.

  • 2 tsp. olive oil
  • 1/2 cup chopped onion
  • 1/2 lb. lean turkey ham, diced
  • 6 cups water
  • 2 (10 gram) packets ham flavored concentrate*
  • 1/2 cup long grain rice
  • 1 (10 ounce) package frozen blackeyed peas
  • 1/2 (20 ounce) bag frozen chopped kale
  • Hot pepper sauce, to taste

Place a Dutch oven over moderate heat. Add oil; tilt pan to coat. Add onion; saute until tender. Add ham; saute until lightly browned. Add water and ham flavoring and bring to a boil. Add rice, blackeyed peas, kale and pepper. Return to a boil, reduce heat to low and simmer 40 minutes.

* Homemade ham stock or reduced sodium chicken broth can be substituted for ham concentrate.

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Lentil-Sausage Soup

Makes eight servings.
Per serving: 167 calories. Fat: 1.5 grams. Sodium: 834 milligrams. Fiber: 15.8 grams.

Serve with crusty whole wheat bread, marinated green bean salad with tomatoes and canned peaches for dessert.

  • 2 cups lentils
  • 10 cups water
  • 1 cup chopped onion
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 2 cloves garlic, minced
  • 2 bay leaves
  • 1 tsp. dried marjoram
  • 4 tsp. chicken broth granules
  • 1/4 cup red wine vinegar
  • 1/2 lb. low fat kielbasa sausage

Rinse lentils and drain well. In a large saucepan, combine lentils, water, carrots, onion, celery, garlic, bay leaves and marjoram. Bring to a boil, reduce heat to low. Cover and simmer 50 minutes. Meanwhile, thinly slice sausage and brown in a nonstick skillet. Add sausage, chicken broth granules, and vinegar to lentil mixture. Simmer 15 minutes. Discard bay leaves and serve.

Look in our recipe archives for recipes for these tasty breads and sandwiches to go with your soup:
Good for You Cornbread
Lunchtime Rollups
Caesar Chicken Wraps
Golden Apple Muffins
Old Fashioned Molasses Bread

==

Middle Eastern Vegetable Soup

Makes six servings.
Per serving: 160 calories. Fat: 2 grams. Sodium: 626 milligrams. Fiber: 7.9 grams.

Add a spoonful of cooked white rice to the soup when serving. Serve with crusty bread, carrot salad and lemon sorbet for a delicious Middle Eastern meal.

  • 2 tsp. olive oil
  • 1 1/4 cups chopped onion
  • 1/4 tsp. ground cumin
  • 1/2 tsp. ground coriander
  • 4 cups vegetable stock
  • 1 (28-ounce) can diced no salt added tomatoes
  • 1 tsp. garlic powder
  • 2 Tbsp. harrisa*
  • 1 (28-ounce) bag frozen cut okra
  • 1 (15-ounce) can garbanzo beans, drained

Place a Dutch oven over moderate heat. Add oil; tilt pan to coat. Add onion, saute until tender. Add cumin and coriander; saute until fragrant. Add vegetable stock, tomatoes, garlic powder, harrisa, okra and garbanzo beans. Bring to a boil over moderate heat. Reduce heat to low. Simmer 30 to 40 minutes, or until okra is tender.

* Harrisa is a Moroccan hot chili paste. If unavailable, increase cumin to 1 tsp. and coriander to 3/4 tsp. and add hot pepper sauce, to taste.

==

Middle of the Road Chili

Makes six servings.
Per serving: 239 calories. Fat: 7 grams. Sodium: 492 milligrams. Fiber: 10.6 grams.

A bowl of standard chili made with a mix contains more than 1000 milligrams of sodium in just one serving! This recipe has half the sodium of the original, but still has a great flavor. Serve with Chesapeake Beer Bread, light coleslaw and fresh fruit for dessert.

  • 1 lb. extra lean ground beef
  • 1 medium onion, peeled and chopped
  • 2 cloves garlic, peeled and minced
  • 1 (16 oz.) can no added salt diced tomatoes
  • 1 (8 oz.) can tomato sauce
  • 1/2 cup spicy low sodium vegetable juice cocktail
  • 3 Tbsp. salt free chili powder (check the label)
  • 2 tsp. wine vinegar
  • 1/2 tsp. ground cumin
  • 1/2 tsp. oregano, crumbled
  • 2 tsp. hot sauce (or to taste)
  • 2 (16 oz.) cans kidney beans, drained and rinsed

Spray a nonstick pan with no stick cooking spray. Place pan over moderate heat. Add ground beef, onion and garlic and brown. Drain fat. Add tomatoes, tomato sauce, vegetable juice cocktail, chili powder, vinegar, cumin oregano and hot sauce and mix well. Reduce heat to low and cook for 45 minutes. Stir frequently and add water if the mixture becomes too thick. Garnish with chopped onion and offer extra hot sauce for those who dare!

Onion Cheese Bread

Makes six servings.
Per serving: 183 calories. Fat: 7 grams. Sodium: 521 milligrams. Fiber: .3 grams.

  • 2 tsp. sugar
  • 1/2 cup thinly slivered onion
  • 1 1/2 cups reduced fat baking mix
  • 1 Tbsp. dried parsley
  • 1/2 cup light sour cream
  • 1 egg
  • 3 Tbsp. fat free milk
  • 3/4 cup reduced fat cheddar cheese

Preheat oven to 400 degrees. Place a small nonstick skillet over moderate heat. Add sugar; cook until sugar melts and begins to brown. Add onion; continue cooking until onion is tender. In a mixing bowl, combine baking mix and parsley. Combine sour cream, egg and milk; mix well. Add sour cream mixture to baking mix and stir to combine. Stir in cheese. Spray an 8 inch nonstick round pan with no stick spray. Spread batter evenly in pan. Sprinkle with onions. Bake 15 to 20 minutes, until lightly browned.

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Quick Chicken Noodle Soup

Makes two servings.
Per serving: 224 calories. Fat: 5.5 grams. Sodium: 638 milligrams. Fiber: 3 grams.

This recipe is a great way to use leftover chicken. Serve with whole wheat rolls, light Caesar salad and mandarin oranges and pineapple chunks to make a meal.

  • 1 tsp. olive oil
  • 1 Tbsp. chopped onion
  • 1 stalk celery, chopped
  • 1 carrot, peeled and sliced
  • 2 cups reduced sodium, ready to serve chicken broth
  • 1 cup diced cooked chicken
  • 1/4 tsp. dried tarragon
  • 3 Tbsp. small soup noodles*
  • 1/2 of a small zucchini, sliced
  • 2 tsp. lemon juice

Place a large heavy saucepan over moderate heat. Add oil; tilt pan to coat. Add onion, carrot and celery; reduce the heat to low and sweat the vegetables for 10 minutes. Add broth, tarragon and chicken. Simmer 10 minutes. Bring to a boil, add noodles, stir well. Reduce heat to low, simmer 10 minutes, stirring occasionally. Add zucchini, cook 10 minutes. Remove from heat, add lemon juice and serve.

* Look for small noodle shapes like squares, alphabet noodles or baby bowties.

==

Ravioli Soup

Makes six servings.
Per serving: 303 calories. Fat: 5 grams. Sodium: 1135 milligrams. Fiber: 3.7 grams.

Serve with toasted focaccia, a green salad and vanilla pudding for dessert.

  • 2 tsp. olive oil
  • 1 cup chopped onion
  • 4 stalks celery, sliced
  • 4 carrots, peeled, cut in half lengthwise and sliced
  • 2 (32 ounce) cans or boxes reduced sodium beef stock
  • 1 (14 1/2 ounce) can diced tomatoes
  • 1 tsp. dried basil, crumbled
  • 1 (20 ounce) package frozen mini beef ravioli
  • 2 cups washed baby spinach

Heat a Dutch oven over moderate heat. Add olive oil and tilt pan to coat. Add onion and saute 3 to 4 minutes. Add carrots and celery and cook over low heat 5 minutes. Add broth, tomatoes and basil. Bring to a boil, reduce heat to low and simmer 15 minutes. Add ravioli and cook 16 to 18 minutes or until ravioli are tender.

==

Split Pea Soup

Makes four servings.
Per serving: 228 calories. Fat: .7 grams. Sodium: 909 milligrams. Fiber: 18 grams.

Serve with cornbread, green salad topped with canned beet slices and reduced fat feta cheese and sliced apples for dessert.

  • 1 1/2 cups split peas
  • 4 carrots, peeled and chopped
  • 1/2 cup chopped onion
  • 6 cups water
  • 4 tsp instant chicken broth granules
  • 2 tsp salt-free garlic and herb seasoning
  • 1/4 tsp. dried thyme
  • 1 Bay leaf

Combine split peas, carrots, onion, water, chicken broth granules, salt-free seasoning, thyme and bay leaf in a 2 quart saucepan. Bring to a boil; reduce heat to low. Simmer l hour. Remove from heat. Discard bay leaf. Puree soup in blender or food processor. Return to saucepan and heat through.

Delicious additions:
- 6 ounces diced turkey ham or low fat smoked turkey sausage may be added to the soup after it is pureed. Heat through.
- Homemade rye bread croutons are also a delicious addition. Cut 4 slices rye bread into 1 inch cubes. Toast in a 350 degree oven until crisp and lightly browned.

To reduce the sodium content of this recipe, use very low sodium chicken broth granules or bouillon in place of the chicken broth granules.

==

Tomato, Basil and Zucchini Soup

Makes six servings.
Per serving: 129 calories. Fat: 1.6 grams. Sodium: 578 milligrams. Fiber: 3 grams.

This soup makes a great lunch. Serve with crisp bread and some fresh mozzarella and fresh fruit.

  • 2 tsp. olive oil
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 1 quart vegetable stock

    tomato basil soup - Sriram Bala

    Tomato Basil Soup

  • 1 (28 ounce) can whole peeled tomatoes, pureed
  • 1 1/2 tsp. dried basil
  • 1 tsp. sugar
  • 1/2 cup long grain rice
  • 3 medium zucchini, washed and cut into 1/2 inch chunks

Place a large saucepan over moderate heat. Add olive oil and tilt to coat. Add onion and saute until limp. Add garlic and saute 1 minute. Add vegetable stock, tomatoes, basil and sugar. Bring to a boil, reduce the heat to low and stir in rice. Cover and simmer 20 minutes. Add zucchini and simmer 10 more minutes or until tender. Serve garnished with fat free sour cream.

No time to cook?
Use canned soup to get you started. Then add vegetables for added flavor. Try these combinations.
Tomato Florentine: Add baby spinach, cooked rice and basil to tomato soup.
Chicken Noodle Corn Soup: Add frozen corn to chicken noodle soup.
Creamy Vegetable Soup: Add peas and diced turkey ham to cream of potato soup.

==

Turkey Meatball Soup

Makes five servings.
Per serving: 173 calories. Fat: 3 grams. Sodium: 1010 milligrams. Fiber: 1.4 grams.

To make a meal, serve with a chopped vegetable salad, Onion Cheese Bread (see index for recipes) and light ice cream.

  • 2 tsp. olive oil
  • 1/2 of a medium onion, chopped
  • 4 stalks celery, sliced
  • 3 medium carrots, cut in half lengthwise, sliced
  • 2 quarts reduced sodium, ready to serve chicken broth
  • 2 tsp. dill seasoning*
  • 3/4 lb. lean ground turkey
  • 1 egg white
  • 1/2 cup soft bread crumbs
  • 1 tsp. dill seasoning*
  • 1 medium zucchini, cut in half lengthwise and sliced

Place a Dutch oven over moderate heat. Add oil and tilt pan to coat. Add onion, celery and carrots, reduce the heat to low and sweat the vegetables for 10 minutes. Add broth and dill seasoning. Bring to a boil, reduce heat to low and simmer 15 minutes.

Meanwhile, make the meatballs. Combine turkey, egg white, bread crumbs and dill seasoning. Mix with your hands. Form into 20 meatballs. Brown in a nonstick skillet sprayed with no stick spray or arrange in a microwave safe pie plate. Cover with a paper towel and microwave on High for 5 minutes, stirring once. Add meatballs to soup and simmer 10 minutes. Add zucchini and simmer 5 minutes.

To reduce the sodium in this recipe, omit seasoned salt from dill seasoning mixture and add pepper, to taste.

==

* Dill Seasoning: Combine 2 tsp. dried dill weed, 1 Tbsp. dried parsley flakes, 1 Tbsp. dehydrated onion flakes and 1 tsp. seasoned salt. Mix well.

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About Mitchelle Stephenson

I've gotta tell Mitchelle! Send your South County news tips, brag on your fab volunteers, talk traffic, police and fire or just say "howdy" to Mitchelle Stephenson, co-founding editor of the South River Source. Mitchelle@SouthRiverSource.com or reach me in person on mobile: 410-353-4706.

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