Runs for Cookies Recipes: soup

Showing posts with label soup. Show all posts

November 24, 2016

Lentil & Black Bean Chili

This is a Weight Watchers recipe, and my whole family actually really loved it. I cut back on the spices a little because of my kids. We topped it with a little cheese and sour cream.

Lentil & Black Bean Chili

1-1/2 cups dry lentils (preferably French variety, but regular green lentils will work too)
1 Tbsp. olive oil
1 onion, chopped
1 red bell pepper, chopped
2 Tbsp. minced garlic
3 Tbsp. chili powder
2 tsp. dried oregano
1-1/2 tsp. cumin
1/4 tsp. ground cayenne
1/2 tsp. salt
29 oz. can of diced tomatoes (fire roasted with chiles)
2 cans of black beans, drained and rinsed

Cook lentils by placing in a pot and cover with water (a couple of inches above the level of the lentils). Bring to a boil, then reduce heat at simmer until lentils are tender, but not too soft (about 12 minutes).

While lentils are cooking, heat a skillet over medium heat and add the oil. Cook the onions, bell pepper, and garlic in the oil until vegetables are soft, about 10 minutes. Add the rest of the ingredients, stir, and cover the skillet. Let simmer 5-10 minutes, and then add the lentils. Stir and divide into 6 portions to serve.

November 5, 2014

Stuffed Pepper Soup

This recipe is loosely based on the one found on Skinny Taste. I had a ton of peppers to use up, and that recipe only called for 1 cup, so I made some changes to accommodate all my peppers (and my family's tastes). This soup is SO yummy!

2 tsp. olive oil
1 lb. extra lean ground turkey breast
4 bell peppers (I used one green, one yellow, and two red), chopped
1 onion, chopped
4 cups beef broth
2 cans petite diced tomatoes
1 can crushed tomatoes
1 can (6 oz) tomato juice (you probably don't need this, I just threw it in there because I had it in the pantry)
3/4 tsp. marjoram
1/4 tsp. black pepper
1.5 cups uncooked rice (white or brown--I used white)

Cook the rice according to package directions, and set aside. Heat the olive oil in a large soup pot (at least 5.5-quart size). Add the onion and cook for a couple of minutes. Add the turkey, breaking it up as it browns. Once the turkey is browned, add the bell peppers and cook for a couple of minutes. Add the rest of the ingredients (except the rice) and bring to a boil. Reduce the heat to a simmer, and let it cook until the peppers and onions are as soft as you'd like (I cooked it about 15 minutes). Add the rice to the soup pot, and stir to combine. If it's too thick, you can add some water (I added about two cups). (You could keep the rice separate from the rest of the soup and only add it when serving, so it doesn't overcook--but I like to add it right to the soup)

When made as written, it should produce about 14 cups. Using the Weight Watchers Recipe Builder, that comes out to 3 PointsPlus per cup (I ate two cups per serving).

November 23, 2012

Chicken 'n' Noodles

I was really in the mood for some creamy comfort food, and since I already had cooked and shredded chicken in the fridge, I just threw this meal together last-minute. Jerry and I both loved it! If the chicken is already cooked, the whole meal comes together very quickly.

I'm sorry, but this recipe has been migrated to my everyday blog, Runs for Cookies. This link is a direct link to that recipe. Thanks! --Katie

September 16, 2011

Indian Lentil Soup

Dede, a reader of Runs for Cookies, e-mailed this recipe to me when she learned I like lentils. She said she got it from the newspaper years ago and made a couple of changes. And then, because I can never leave a recipe alone, I made a change or two myself. ;) I've been eating it every day for lunch, because it is delicious! Here is the recipe, with my changes:

Indian Lentil Soup

1 onion, chopped
2 cloves of garlic, minced
1 cup of red lentils
4 cups of broth (I used chicken broth)
1 (15 oz) can of crushed tomatoes
1 medium potato (about 6 oz), peeled and diced
2 medium carrots, peeled and chopped
1/2 Tbsp. ground cumin
1 tsp. ground coriander
1/2 tsp. turmeric
dash (1/8 tsp) of cayenne pepper
salt and pepper to taste

Heat a soup pot over medium heat and spray with cooking spray. Cook the onion for a few minutes, and then add the garlic and cook for a minute. Add the broth, lentils, tomatoes, and spices, and bring to a boil. Reduce heat to medium-low, partially-cover it with a lid, and simmer for 15 minutes. Add the carrots and potato, and simmer, covered, until veggies are just tender, about 20 minutes. Makes 4 servings, about 1-2/3 cups each.

August 18, 2011

Chili

This is an ordinary, plain ol', simple chili recipe. Sometimes you just need to go back to the basics, right? I always use ground turkey, because my family likes it better than beef, but you could use either one.

Chili

2 tsp. olive oil
1 lb. lean ground turkey
1 onion, chopped
1 clove garlic, minced
1 can crushed tomatoes
1 can (15 oz.) tomato sauce (or just use more crushed or diced tomatoes)
1 Tbsp. chili powder
1 tsp. cumin
1 can red beans, drained and rinsed
1/4 tsp. red pepper flakes (or more, depending on how spicy you like it)

In a medium pot, heat oil and brown ground turkey with onions and garlic. Add the tomatoes, tomato sauce, chili powder, and cumin. Simmer for about 1 hour, adding beans after 30 minutes.

Chicken Stew

I like this when I'm looking for some comfort food. It's hot and creamy and filling.

Chicken Stew

2 tsp. olive oil
1 lb. boneless, skinless chicken breasts
3 medium carrots, chopped or sliced
16 oz. potatoes, peeled and diced
1 onion, chopped
1 cup frozen green peas
1 1/2 cups frozen green beans
1 cup frozen corn
2 cups chicken broth
1 Tbsp. cornstarch

Heat olive oil in a pan and sauté the onion and carrots. Add the chicken and cook until chicken is browned. Add the potatoes and broth, and simmer until the potatoes are soft (I cover the pan for this part). Add the peas, corn, and green beans, and bring to a boil, then reduce heat to a simmer. Combine the cornstarch with a couple of tablespoons of water, and add it to the pot. Stir until thickened.

Italian Sausage & Tortellini Soup

My aunt gave me this recipe, and it called for Italian sausage. I made it more figure friendly by making my own Italian sausage with lean ground turkey. Now, you can find the turkey Italian sausage at the grocery store and use it instead, but I like to make my own.

For the SAUSAGE:
1 lb. lean ground turkey
1 1/2 tsp. salt
1/2 Tbsp. fennel seed, ground
3/4 Tbsp. sweet paprika
2 tsp. minced garlic
1/2 Tbsp. sugar
1/2 tsp. black pepper
1 1/2 Tbsp. red wine vinegar

For the SOUP:
1 onion, chopped
1 clove garlic, minced
1 can white beans
1 can tomatoes
4 cups beef broth
1 tsp. dried basil
2 cups tortellini
parmesan cheese (optional, for topping)

Combine all ingredients for Italian sausage. Brown sausage with onion and garlic in a soup pot. Add the tomatoes, broth, and basil and bring to a boil. Add the beans and tortellini, and cook until tortellini is cooked through.

August 17, 2011

Split Pea Soup

Despite how gross it looks, I LOVE split pea soup. My husband does too, and this recipe is our favorite.

Split Pea & Ham Soup

1 (1 lb) bag of dried split peas
1/2 cup pearl barley
3 carrots, chopped
1 onion, chopped
10 oz. of potatoes, peeled and diced
1 (8 oz) package of diced ham
8 cups chicken broth
1 bay leaf

Place all ingredients in the slow cooker, cover, and cook on high for about 4 hours (or low for 6-8 hours) until thick. Makes 8 servings, approximately 1-1/2 cups each.

Pasta e Fagioli

This soup is amazing! It takes on the flavor of the smoked sausage, and it's very hearty. My husband is crazy for this soup.

Pasta e Fagioli

1 onion, finely chopped
2 carrots, finely chopped
2-3 cloves garlic, minced
1 package Healthy Ones smoked sausage, chopped into small pieces (there are a lot of smoked turkey sausages available now, so any brand will do--the package will have roughly 90 calories per serving, 7 servings per package).
4 cups beef broth
1 can crushed tomatoes
4 oz. uncooked pasta (ditalini is our favorite)
1 can red beans, drained and rinsed

In a soup pot over medium-high heat, cook onion, carrots, and garlic with cooking spray until vegetables are soft. Add the sausage and cook until it starts to get a little golden brown crust. Add the broth and tomatoes, and bring to a boil. Add the pasta and beans, and simmer until the pasta is tender, about 12-15 minutes. Serve with grated parmesan cheese. Makes 4 (generous) servings.

If you rinse the beans well, the sodium won't be as high as it shows.

Lasagna Soup

This soup is pretty simple, but for some reason, it tastes so complicated and GOOD. I love to serve this with warm garlic bread on a cold day.

Lasagna Soup

1 lb. 90/10 ground beef
1 onion, chopped
2 cloves garlic, minced
1/4 tsp. dried parsley
4 cups beef broth
1 can crushed tomatoes
1/4 tsp. Italian seasoning
4 oz. uncooked pasta (I usually use rotini)
1/4 cup grated parmesan cheese

In a soup pot over medium-high heat, cook onions and garlic (using cooking spray) for a few minutes. Add the beef, and cook until beef is browned and onion is soft. Drain, and add parsley, broth, tomatoes, and Italian seasoning. Bring to a boil and add the pasta. Simmer until the pasta is done, about 12 minutes. Serve with 1 Tbsp. parmesan per bowl.

Spicy Carrot Bisque

My friend Courtney made this for me when I had a broken jaw and my mouth was wired shut. It's a pureed soup, so I was thrilled to be able to eat it. It is absolutely DELICIOUS. I'm not even a huge fan of carrots, but this soup is one of my favorites! The original recipe used a roux to thicken (butter + flour), but I don't find it necessary. Also, I used half & half instead of heavy cream and used less of it. It is rich and thick, and yummy, and it is the very definition of "comfort food" for me!

Spicy Carrot Bisque

3 lbs. carrots, peeled and sliced or chopped
1 onion, chopped
8 cups chicken broth
1 cup half & half (regular, not fat free)
1/4 tsp. white pepper (this is what makes it so good!)
1/8 tsp. cayenne pepper
1/4 tsp. cumin

Combine everything except for the half & half in a soup pot and bring to a boil. Reduce the heat to a simmer (med-low) and cook until the carrots are soft (depends on how small the pieces are, but about 30 minutes). Use a stick blender to puree (if you don't have a stick blender, you can use a blender and just do it in batches). Stir in the half & half and heat through--just don't boil it after adding the half & half.

Makes about 10 cups. Per cup: 99 calories, 3.5 grams fat, 4 grams fiber, 16 grams carbs, 3 grams protein.

Lentil Chili

My family and I like to eat meatless a few times a week, to save money (and because we enjoy it). I've developed a love for lentils because of this, and this lentil recipe is a GREAT way to convert meat lovers to eating meatless for at least one meal :) The way I make this, it technically isn't vegetarian--because I use beef broth--but you could easily make this vegan by using vegetable broth.

Lentil Chili

1 lb. brown lentils
6 cups beef broth (or veg broth)
1 can diced tomatoes
1 onion, chopped
1 tsp. garlic powder
1 (6 oz) can tomato paste
2 Tbsp. ketchup
1 Tbsp. chili powder
1 1/2 tsp. cumin
1/2 tsp. dried thyme
1/2 tsp. black pepper

Combine everything in a pot and bring to a boil. Cover and reduce heat to med-low (simmer) and cook until the lentils are soft, about 45 minutes. If it gets too thick, you can add some water to it while it's cooking. Serve with cheese, onions, and sour cream. Yum! Yields 9 cups.

Per cup:

Hearty Meatball Soup

This is the first recipe I ever came up with on my OWN, and my husband absolutely LOVES it. It's very filling, healthy, and good comfort food.

1 med. onion
2 carrots, or a couple handfuls baby carrots
4 cloves garlic
1 quart chicken broth
2 cups beef broth
1 can great northern beans, drained & rinsed
1/3 pound small pasta, such as orrechiette
1 pound lean ground turkey
1 egg
1/4 cup parmesan cheese
1/4 cup bread crumbs
1/4-1/2 tsp ground sage

Heat a soup pot over medium heat and spray with cooking spray. Chop and add the onion, carrots, and garlic. Cook until onion and carrots are soft. Add the broth (both kinds) and bring to a boil. While you're waiting for the boil, in a medium mixing bowl, combine the ground turkey, egg, cheese, bread crumbs, and sage. When the soup is boiling, add the pasta and beans, then roll the meat mixture into bite-size meatballs and drop into the boiling soup. Once all the meatballs are in, reduce the heat a little and cook until the pasta is tender and the meat is cooked through.

**Instead of rolling all the meatballs, what I do is use a mini spring-loaded ice cream scoop--It holds one tablespoon. I just scoop up some meat mixture, squeeze the handle, and it drops into the soup. It's much faster than rolling them, and your hands don't get messy. It works great for cookies, too!

Spinach Tortellini Soup

This is SOOO good--probably my favorite soup, especially when I'm sick. There's no meat, which is nice because I don't have to thaw it out first.

10 oz. package of frozen chopped spinach
1 med. onion
2 cloves garlic
1 quart chicken broth
14 oz. can diced tomatoes
2 cups frozen cheese tortellini
3 Tbsp. parmesan cheese
1 egg
salt and pepper to taste

Throw the spinach in the microwave and microwave it on high for 3-4 minutes until thawed. While that's thawing, heat a soup pot over medium heat and spray with cooking spray. Chop and add onion and garlic. Cook until soft. Add chicken broth and 2 cups water. Bring to a boil. When the spinach is done thawing, put it in a clean towel, and squeeze out all the liquid by wringing the towel out. Add the spinach to the pot, as well as the tomatoes. Bring back to a boil. Add the tortellini. In a small bowl, beat the egg and and the cheese, salt and pepper to the egg, combining it all together. When the tortellini is done cooking (just takes a couple minutes), stir and slowly drizzle the egg mixture into it. Keep stirring so that the egg doesn't scramble.

French Onion Soup

Delicious! The soup itself has 0 Weight Watchers Points, so you only have to count the cheese/croutons you add.

French Onion Soup

1 Tbsp. olive oil
3-4 medium onions, sliced
1 quart beef broth
1 Tbsp. worcestershire sauce
croutons and cheese for topping, optional

Heat a soup pot over medium heat, and add olive oil. Add onions, and cook down for about 45 minutes until onions are soft and light brown, stirring occasionally. Add the beef broth and worcestershire sauce. Bring to a boil, then reduce heat and simmer for a couple minutes. Put in an oven-safe bowl, top with a crouton and 1 oz. cheese (I like cheddar jack), and put under the broiler for a few minutes to melt the cheese.

Chicken Tortilla Soup

This is a mock-Max & Erma's Chicken Tortilla Soup recipe that I got online. Really fast to throw it together, and delicious! Got a lot of compliments when I served it to my hubby's friends. I used low fat/fat free canned soups where I could. Here's the recipe with my changes:

Chicken Tortilla Soup

1 onion, chopped
1 can Healthy Request cream of chicken (I used 98% fat free soups where I could)
1 can Healthy Request cream of mushroom
1 can Healthy Request cream of celery
1 can fiesta nacho cheese soup (or if you can't find that, you can use cheddar cheese soup)
1 quart of chicken broth
1 (15 oz) can diced tomatoes
1 cup salsa
1 small can diced green chiles
1/2 tsp. garlic powder
1 tsp. red chili powder
1 pound chicken breasts, cooked and shredded (it's way better if you take the time to shred them, instead of chop them)

Add all ingredients to a large soup pot and bring to a boil. Reduce heat and simmer one hour.
Makes 8 servings.

Loaded Baked Potato Soup

This is my really fast and easy dinner when I don't know what to make but I'm starving. It tastes just like a loaded baked potato, and it's really not too bad for you. In this picture, I used those "real" bacon bits, but usually I use actual bacon chopped into small pieces.

Loaded Baked Potato Soup

1 bag frozen potatoes
1 quart chicken broth
1 onion, chopped
1/2 cup skim milk
1 cup fat free sour cream
Toppings, like shredded cheese, bacon, chives, green onion, etc.

Heat soup pot over medium heat and spray with cooking spray. Add the onion and cook until onion is soft. Meanwhile, put the potatoes in a colander and run under hot water to thaw a little. When onions are soft (not brown) add the chicken broth and milk. Bring to a boil. Add potatoes and return to a boil. Reduce heat and simmer until potatoes are soft (usually less than 5 or 10 minutes). Sometimes I puree the soup at this point, but you don't have to. Stir in sour cream. Ladle into bowls and add your toppings.

Turkey, Black Bean, and Corn Chili

This is SO GOOD-- very filling, and loaded with fiber. And pretty low in calories, too!

Turkey, Black Bean, and Corn Chili

1 lb. lean ground turkey
1 large onion
2 Tbsp. chili powder
1 tsp. cumin
1 tsp. oregano
1/2 tsp. ground black pepper
1/4 tsp. garlic powder
1 3/4 cups beef broth
1 cup salsa
1 Tbsp. sugar
1 can black beans, drained and rinsed
1 can corn, drained

In a large saucepan over med-high heat, add the ground turkey, onion, chili powder, cumin, oregano, pepper, and garlic powder. Cook until the meat is browned. Add the rest of the ingredients, and bring to a boil. Reduce the heat to low, and cover. Cook over low heat 30 minutes. The first time I had it, I put it over cooked brown rice, and it made it even more filling, but it's great on it's own too.

Lemon Lentil Soup

For lunch, I decided to make Lemon Lentil Soup. I haven't made it in a long time, and I forgot just how good it is! My recipe is just 4 simple ingredients, and it is as easy as opening a can of soup, but SO MUCH TASTIER! Not to mention HEALTHIER.

Lemon Lentil Soup

1 cup of red lentils (sort & rinse)
1 quart of vegetable broth (I've tried this with chicken broth, and it wasn't very good--it had a metallic taste)
1/4 tsp. crushed red pepper flakes (this amount gives a small kick--if you like it spicy, use 1/2 tsp.)
juice of one lemon (plus the zest, if you like!)

Combine the lentils, broth, and pepper flakes in a pot and bring to a boil. Reduce heat to a simmer and cook for about 30 minutes, until lentils are soft and the soup has thickened. Add the lemon juice (and zest, if you're using it), stir, and heat through. Makes 4 small servings (about 1 cup) or 2 main-dish servings. For 1 small serving: 162 calories, 0 grams fat, 7 grams fiber, 30 grams carbs, 11 grams protein.

Chicken Taco Soup

This is really hearty and a great soup for a cold day! It's pretty thick, and could almost pass for chili or stew. It's LOADED with fiber. The refried beans make the soup really thick and velvety.

Chicken Taco Soup (in a slow cooker)

1 pound boneless, skinless chicken
1 pkg. ranch dressing mix
1 pkg. taco seasoning
1 can diced tomatoes (14 oz)
1 can black beans
1 can red beans
1 can vegetarian baked beans
1 can fat-free refried beans
1 can yellow corn
1 onion, chopped (or about 2 Tbsp. dehydrated onions, if you don't feel like chopping veggies)

This is super easy to just throw together in the morning. Combine everything in the slow cooker (don't drain any of the beans). Cook on low for 8 hours, or high for about 5 or 6 hours. Using two forks, shred the chicken and stir before serving. 6 servings.