Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Soup

Ingredients:

2 cups low sodium...
2 cups water
0.5 cup White Wine
2 each Golden Delicious...
1 cup thinly sliced...
1 each small onion,...
1 cup chopped fennel
1 each bay leaf
0.25 teaspoon dried thyme leaves
6 each peppercorns
4 teaspoon non-fat plain yogurt

Directions:

In large pot, combine broth, water, wine, apples, carrots, onion, fennel, bay leaf, thyme and peppercorns; bring to boil. Reduce heat and simmer, covered, 20 minutes. Strain soup, reserving liquid. Remove bay leaf from apple-vegetable mixture in strainer. In blender or food processor, puree mixture; add reserved liquid and blend well. Reheat soup, if necessary, ladle into soup bowls and serve with a dollop of yogurt if desired.

Time:

1 hr 30 min (20 min to prepare, 1 hr 10 min to cook)

Meal type:

Soup

Ingredients:

1 cup chopped onion
1 cup chopped carrots
1 can low sodium (14.5...
1 each lb lean beef stew...
4 cups water
0.25 cup dry pearl barley
0.5 teaspoon salt
0.25 teaspoon pepper
3 cups cooked (1 cup...
2 tablespoon minced parsley

Directions:

Place onion and carrots in a large dry saucepan. Cook over high heat, stirring frequently until vegetables start to brown and stick. Add 1/2 cup broth; stir to release brown bits. Cook until liquid evaporates and vegetables begin to stick again, about 5 minutes. Add 1/2 cup broth and continue cooking until liquid evaporates and vegetables are soft and golden brown. Add meat and cook until no longer pink. Stir in remaining broth, water, barley, salt and pepper. Simmer, covered, 25 minutes. Add...

Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Soup

Ingredients:

4 cups cooked black beans
1 tablespoon olive oil
1 tablespoon cumin
1 cup chopped onions
1 cup sliced carrots
2 each cloves garlic
0.5 cup chopped red bell...
4 cups low-sodium...
0.25 cup chopped chipotle...
0.25 cup plus 2 Tablespoon...

Directions:

Heat olive oil in a nonstick or heavy-bottomed frying pan over medium heat. Add cumin, chopped onions, carrots, garlic and bell pepper and cook slowly until browned. Puree the beans with 4 cups stock in a blender or food processor. Add the vegetable mixture, 1/2 canned chipotle chiles, 1/4 cup plus 2 Tbsp lime juice, and salt to taste. Process until velvety smooth. If the soup is too thick, thin it with more stock. Garnish each serving with a slice of lime floating in the middle and a sprinkl...

Time:

4 hr 35 min (20 min to prepare, 4 hr 15 min to cook)

Meal type:

Soup

Ingredients:

3 each carrots, thinly...
2 each celery ribs, sliced
1 each onion, chopped
4 each garlic cloves, diced
20 OZ can black beans,...
28 OZ can low sodium...
15 OZ can crushed tomatoes
0.5 teaspoon dried basil
0.5 teaspoon dried oregano
0.5 teaspoon cumin
0.5 teaspoon chili powder
0.5 teaspoon Hot pepper sauce

Directions:

Combine all ingredients in slow cooker. Cover. Cook on LOW for 9-10 hours.

Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Soup

Ingredients:

4 each medium red...
0.5 cups thinly sliced onion
1 cup chopped celery
0.5 cup dry white wine
0.25 cup chopped fresh...
0.5 tablespoon tomato paste
1 tablespoon olive oil
0.5 teaspoon dried thyme
0.25 teaspoon salt
0.25 teaspoon saffron threads
0.25 teaspoon pepper
0.125 teaspoon fennel seeds
2 each (8-ounce) bottles...
2 each garlic cloves,...
2 each lemon slices
1 each (14.5-ounce) can...
1 each bay leaf
0.5 each lb medium peeled...
0.75 each lb cod or other...

Directions:

Pierce potatoes with a fork. Arrange potatoes in a circle on a paper towel in microwave oven. Microwave at HIGH 5 minutes; rearrange potatoes and continue cooking for another 5 minutes. Wrap potatoes in a towel, and let stand 5 minutes. Peel and cube potatoes; set aside. Combine onion and next 15 ingredients (onion through bay leaf) in a 3-quart casserole; stir well. Cover with casserole lid, and microwave at HIGH 5 minutes; stir and continue cooking for another 5 minutes. Stir in potato, shr...

Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Soup

Ingredients:

3 cups chopped broccoli...
0.5 cup Diced celery
0.5 cup chopped onion
1 cup low sodium...
2 cups nonfat milk
2 tablespoon Cornstarch
0.25 teaspoon salt, Dash...
0.25 cup grated Swiss cheese

Directions:

Place vegetables and broth in saucepan. Bring to boil, reduce heat, cover, and cook until vegetables are tender (about 8 minutes). Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil. Remove from heat. Add cheese and stir until melted.

Time:

1 hr (10 min to prepare, 50 min to cook)

Meal type:

Soup

Ingredients:

1 teaspoon mild olive oil
0.5 cups chopped onion
3 each cloves garlic,...
2 teaspoon chopped fresh ginger
0.5 each lbs (6 cups)...
0.5 each lb (1 cup) new...
1 cup unsweetened 100%...
3 cups water
0.5 cup skim milk
0.5 teaspoon salt
0.5 cup chopped Granny...
2 tablespoon chopped parsley

Directions:

Heat the oil in a high-sided skillet or large saucepan on medium high. Sauté the onions 3 minutes or until tender. Add the garlic and ginger and cook 1 minute longer. Add the squash, potatoes, 100% apple juice, and water or broth. Bring to a boil. Reduce the heat and simmer 35 to 40 minutes or until very soft. Puree in a blender or processor, in batches, until smooth. Pour back into the pan and stir in the milk and salt. Reheat and serve topped with chopped apple and parsley.

Time:

4 hr (15 min to prepare, 3 hr 45 min to cook)

Meal type:

Soup

Ingredients:

1 each lb cabbage,...
4 each celery ribs, sliced
4 each carrots, sliced
1 each onion, chopped
2 each vegetable...
2 each garlic cloves,...
1 qt tomato juice, low...
4 cups water

Directions:

Combine all ingredients in slow cooker. Cover and cook on HIGH for 3-4 hours or until vegetables are tender.

Time:

40 min (10 min to prepare, 30 min to cook)

Meal type:

Soup

Ingredients:

1 each large onion, chopped
2 each garlic cloves,...
1 tablespoon fresh ginger, minced
4 tablespoon flour
1 each medium yellow...
3 each large chayote...
6 cups vegetable broth,...
0.5 cup water, cilantro,...
0.333333 cup fat free sour cream
1 tablespoon Finely chopped...
0.333333 cup skim milk

Directions:

Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté onion and garlic until tender; about 5 minutes. Stir in flour and ginger and cook over medium heat 2 minutes, stirring constantly. Add squash, pepper, and 2 cups broth to saucepan; heat to boiling. Reduce heat to simmer until squash is tender, 15 to 20 minutes. Process mixture in food processor or blender until smooth; return to saucepan. Add remaining broth and water continuing to heat; serving warm or cool to...

Time:

4 hr 30 min (20 min to prepare, 4 hr 10 min to cook)

Meal type:

Soup

Ingredients:

1 cup chopped onion
6 each medium cucumbers,...
3 tablespoon flour
4 cups low sodium...
1 teaspoon dried mint
0.5 cup fat free half and...
1 teaspoon paprika (garnish)
6 each cucumber slices,...

Directions:

Spray large saucepan with cooking spray; heat over medium heat and sauté onion until hot and translucent, adding cucumbers and flour cooking 5-7 minutes. Add vegetable stock and mint to saucepan, bringing to boil. Reduce heat to simmer, covered 10 minutes. Cool 10 minutes and process soup in food processor blender until smooth; stir in half and half. Refrigerate until chilled, about 4 hours. Pour soup into bowls; sprinkle with paprika and top with cucumber slice.

Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Soup

Ingredients:

0.5 cup tomatillos
0.5 cup chopped onion
2 each garlic cloves, diced
1 teaspoon margarine
2.25 cup whole kernel corn
1 cup frozen peas
4 cups low sodium...
1 tablespoon chopped cilantro
4 OZ diced green chilies
0.25 cup spinach, chopped
1 teaspoon sugar

Directions:

Saute tomatillos, onion and garlic in with margarine for five minutes. Remove to food processor and add peas and cilantro. Puree to chunky. Pour in pan and add chicken stock, diced green chilies, chopped spinach, corn, and sugar. Heat and serve.

Time:

4 hr 30 min (15 min to prepare, 4 hr 15 min to cook)

Meal type:

Soup

Ingredients:

1 cup chopped onion
0.5 teaspoon dried marjoram...
0.5 teaspoon dried thyme leaves
0.5 cups low sodium...
1 cup water
2 each packages (20 oz)...
2 cup sliced romaine...
1 cup fat free sour cream
1 teaspoon paprika (garnish)

Directions:

Saute onion, marjoram, and thyme in large saucepan until onion is tender, about 5 minutes. Stir in stock, peas, lettuce, and heat until boiling. Bring to simmer, covered until peas are tender, 5 to 8 minutes. Cool soup for 10 minutes. Process soup in food processor or blender until smooth. Refrigerate until chilled 3 to 4 hours. Stir in sour cream into soup; pour into individual bowls and sprinkle with paprika.

Time:

1 hr (10 min to prepare, 50 min to cook)

Meal type:

Soup

Ingredients:

0.25 cup reduced fat...
2 cups chopped onion
1 each rib celery
4 teaspoon curry powder
2 each medium butternut...
3 each medium...
3 cups water (chicken...
1 cup cider

Directions:

In a heavy kettle, combine onions, celery, margarine and curry powder. Cover and cook over low heat until vegetables are tender (10–15 minutes), stirring often. Add cubed squash, chopped apples, and liquid (water, stock or broth) and bring to a boil. Reduce heat and simmer 20–30 minutes or until squash and apples are cooked thoroughly. Strain liquid and set aside. Puree the apple-squash mixture with one cup of the strained liquid. Add cider and remaining liquid to reach desired ...

Time:

1 hr 15 min (15 min to prepare, 1 hr to cook)

Meal type:

Soup

Ingredients:

0.666667 cup Pitted dates
1 each onion, chopped
2 each stalks celery,...
2 each cloves garlic,...
1 tablespoon ginger root,...
0.5 tablespoon olive oil
2 tablespoon flour
2 each (14 oz) cans low...
1 cups sliced carrots
1 teaspoon ground cumin
0.5 teaspoon curry powder
1 pinch cayenne pepper
1 pinch black pepper
1 tablespoon Lemon juice

Directions:

Chop dates and set aside. In a heavy saucepan, sauté onions, celery, garlic, and ginger in oil over medium heat for 3–4 minutes or until translucent. Remove from heat and stir in flour. Return to heat and cook for 1–2 minutes, then whisk in chicken broth. Stir in carrots, cumin, curry powder, cayenne, and black pepper. Bring to a boil, reduce heat, cover and simmer 10 minutes, stirring occasionally. Stir in dates and simmer another 5–10 minutes, or until carrots are so...

Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Soup

Ingredients:

0.5 cups uncooked lentils
6 cups water
0.5 teaspoon black pepper
0.5 teaspoon cumin
0.5 teaspoon oregano
2 each bay leaves
4 OZ can diced green...
1 each medium red bell...
1 each medium carrot, diced
0.25 cup lime juice
1 tablespoon olive oil

Directions:

Place first 6 ingredients in large pot. Bring to a boil and simmer until lentils are tender, about 20 minutes. Remove 1 cup of lentils and puree with green chilies in blender. Add back to the soup. Add bell peppers and carrots and cook until the vegetables are tender. Discard bay leaves before serving and serve with lime juice and olive oil.

Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Soup

Ingredients:

0.5 each lbs fresh mushrooms
8 each scallions
0.5 teaspoon thyme
0.25 teaspoon black pepper
1 tablespoon Dijon mustard
0.5 cup red wine
1 quart fat-free...
1 cup plain nonfat yogurt

Directions:

Chop mushrooms and scallions into bite-sized pieces. Place in non-stick Dutch oven and cook with red wine until tender. Add thyme, pepper, mustard, and chicken broth. Bring to a boil and simmer for 15 minutes. Add yogurt, stirring to blend, and serve.

Time:

4 hr 25 min (10 min to prepare, 4 hr 15 min to cook)

Meal type:

Soup

Ingredients:

0.5 cup EACH dried pink...
8 cups water
1 each smoked ham hock...
1 teaspoon EACH dried basil,...
0.5 teaspoon EACH salt and...
1 each bay leaf
1 cup chopped onion
0.5 cup chopped carrots
0.5 cup chopped celery
2 each (14 1/2oz) cans...
1 each (8oz) can tomato...

Directions:

Rinse the dried pink beans, lentils, balck beans, yellow split peas, kidney beans, and black-eyed peas under cold running water. Place all the beans, lentils and peas in a large bowl, then cover with water to 2 inches above the mixture. Cover and let stand 8 hours, then drain. Combine the drained bean, lentil, and pea mixture, water and ham hock in a large pot; bring to a boil. Add the spices, onion, carrots, celery, tomatoes, and tomato sauce. Cover, reduce heat, and simmmer 2 hours. Uncover...

Time:

25 min (10 min to prepare, 15 min to cook)

Meal type:

Soup

Ingredients:

1 each pink grapefruit
1 each pomegranate
6 cups 1-inch cubes...
2 teaspoon confectioners sugar

Directions:

Peel grapefruit. Slice horizontally into thin, attractive slices; discard (or eat) end pieces. Set aside. Seed pomegranate and discard peel and membrane. Set aside. Place watermelon, lime juice and sugar in a blender or food processor and puree until very smooth. Pour into shallow bowls and garnish with a grapefruit slice or two and a sprinkle of pomegranate seeds. Serve chilled.

Time:

4 hr 30 min (15 min to prepare, 4 hr 15 min to cook)

Meal type:

Soup

Ingredients:

1 cup chopped carrots
1 cup Diced celery
2 cups chopped onions
1 tablespoon olive oil
2 cups brown rice
6 cups water
1 each lb lentils,...
1 each lb mushrooms, sliced
1 teaspoon Dried rosemary
1 teaspoon dried tarragon

Directions:

Saute carrots, celery, onions, mushrooms in 1 Tablespoon olive oil. Place vegetables in slow cooker when the onions are translucent. Brown rice in 1 Tablespoon oil until dry. Add to slow cooker. Stir in water, lentils, rosemary, and tarragon. Cover and cook on high for 6-8 hours. When thoroughly cooked, serve 1 cup each in individual soup bowls.

Time:

2 hr (15 min to prepare, 1 hr 45 min to cook)

Meal type:

Soup

Ingredients:

1 cup large dried lima...
3 tablespoon coarse pearl barley
6 cups low-sodium...
2 cups sliced portabella...
1 cup chopped onion
2 tablespoon chopped parsley
0.5 cup chopped celery
1 cup diced carrots

Directions:

Wash lima beans and barley separately in cold water. Drain, and transfer to a soup kettle. Add vegetable stock and remaining ingredients; cover and bring to a boil. Cook over low-medium heat until lima beans are soft, about 2 hours. Serve hot.

Time:

1 hr (10 min to prepare, 50 min to cook)

Meal type:

Soup

Ingredients:

2 cups cubed cantaloupe
2 cups cubed honeydew
2 cups cubed watermelon...
0.5 cup orange juice
3 tablespoon Lemon juice
2 teaspoon Honey
0.5 cup fat-free half and...

Directions:

Process melons, orange juice, lemon juice, and honey in food processor or blender until smooth. Stir in half and half. Refrigerate until chilled. Pour into individual bowls and garnish with mint.

Time:

2 hr (20 min to prepare, 1 hr 40 min to cook)

Meal type:

Soup

Ingredients:

1 cup black beans
1 cup red beans
1 cup pinto beans
1 cup white beans
1 cup split green peas
1 cup navy beans
1 OZ can garbanzo...
1 OZ can no sodium...
1 OZ can kidney beans,...
1 OZ can no sodium...
1 OZ can diced...
1 each large onion, chopped
1 cup green onion, chopped
3 each cloves garlic,...
0.5 teaspoon salt

Directions:

Combine black beans, red beans, pinto beans, white beans, split green peas, navy beans. Cover with water and soak overnight. Drain beans and place in a large stockpot; cover with water. Add navy beans, garbanzo beans, black-eyed peas and kidney beans. Cover and bring to a boil. Reduce heat and simmer for 1½ hours or until beans are tender. Add tomatoes, tomatoes with green chiles, onion, garlic and salt. Simmer for 30 minutes to blend flavors.

Time:

30 min (15 min to prepare, 15 min to cook)

Meal type:

Soup

Ingredients:

2 cups coarsely chopped...
0.5 cups chopped zucchini...
3 OZ low sodium...
1 OZ can diced...
1 cup uncooked elbow...
3 cup kidney beans or...
1 cup sliced carrot
1 cup chopped onion
2 tablespoon olive oil
2 each garlic cloves
1 cup fresh, loosely...
1 tablespoon water

Directions:

Minestrone

In a 5-6 quart saucepan bring 1/2 cup water to boil and add tomatoes, cauliflower, onion and carrots; reduce heat and simmer covered 10 minutes or until vegetables are tender. Add zucchini, beans, broth and pasta. Return to a boil, reduce heat and simmer uncovered 10 minutes.

Pesto

Put all pesto ingredients in food processor or blender and process until very finely chopped. Just before serving, remove soup from heat and stir in pesto.

Time:

45 min (10 min to prepare, 35 min to cook)

Meal type:

Soup

Ingredients:

1 tablespoon butter
1 cup finely chopped onion
2 each garlic cloves,...
1 cup Diced celery
1 teaspoon curry powder
0.125 teaspoon ground coriander
0.125 teaspoon crushed red pepper
3 cups water
1 cup low sodium...
1 OZ can pumpkin puree
1 cup fat free...

Directions:

Melt butter in large saucepan over medium-high heat. Add onion, celery, and garlic; cook for 3 to 5 minutes or until tender. Stir in curry powder, coriander and crushed red pepper; cook for 1 minute. Add water and broth; bring to a boil. Reduce heat to low; cook, stirring occasionally, for 15 to 20 minutes to develop flavors. Stir in pumpkin and half-and-half; cook for 5 minutes or until heated through. Transfer mixture to food processor or blender (in batches, if necessary); cover. Blend unt...

Time:

30 min (10 min to prepare, 20 min to cook)

Meal type:

Soup

Ingredients:

0.75 cup sliced green onions
0.5 cup chopped onion
1 tablespoon margarine
1 each lb snow peas,...
2 cups coarsley chopped...
2 cups coarsley chopped...
4 cups low sodium...
0.5 teaspoon dried tarragon
0.5 teaspoon dried mint
6 tablespoon plain fat free...

Directions:

Saute onions in margarine in large sauce pan until tender. Add snow peas, lettuce, and spinach; sauté 5-10 minutes. Add broth, tarragon and mint; bring to boil. Reduce heat and simmer for 15 minutes covered or until snow peas are tender. Process soup in food processor or blender until smooth. Strain thoroughly with fine sieve. Serve warm or cold with yogurt garnish.