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Category Archives: soups

Black Bean Vegetable Soup

Posted on January 4, 2011 by chronicinthekitchen

1 tablespoon vegetable oil
1 onion, chopped
1 clove garlic, minced
2 carrots, chopped
2 teaspoons chili powder
1 teaspoon ground cumin
4 cups vegetable stock
2 (15 ounce) cans black beans, rinsed and drained
1 (8.75 ounce) can whole kernel corn, rinsed and drained
1/4 teaspoon ground black pepper
1 (14.5 ounce) can stewed tomatoes

In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add stock, 1 can of the beans, corn, and pepper; bring to boil.

Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.

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Mulligatawny Soup

Posted on January 2, 2011 by chronicinthekitchen

Great use for leftover turkey!

Adapted from Company’s Coming:  Soups and Sandwiches

2 medium onions, chopped

2 T. curry powder (or to taste)

1 medium apple, peeled and diced

1/4 c. flour

salt and pepper

5 c. chicken broth (low sodium)

2 c. cooked, diced turkey (or chicken)

2 medium carrots, diced

1 celery stalk, diced

1/2 c. light cream, light coconut milk, or whole milk

Spray large pot with cooking spray, and saute onions and apple over medium heat until soft.  Add flour, salt, pepper and broth, and stir until it boils and thickens.  Add remaining ingredients and simmer, covered, until vegetables are tender, about 20 minutes.  Stir in 1 cup cooked rice. (You can cook the rice in a rice cooker while the soup is cooking. The ratio is one cup rice to one cup water and set the timer for 30 minutes.)  If your curry powder is old, like mine was, you may need to add more than 2 T.  Makes about 7 cups.

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Shrimp Chowder

Posted on December 13, 2010 by chronicinthekitchen

Some days you just want soup.  Some days you can’t worry about how to cook it healthy, you just want something to throw together for you and your family.  Pain levels may be on the rise, you may be pressed for time, you may be exhausted.  Opening cans is about all you can manage.

1 clove garlic minced, or 1 tsp. garlic powder

1 T. butter or margarine

1/4 c. green onions, chopped

1/8 tsp. cayenne pepper

If you can find low sodium, low fat options for the following:

2 cans cream of potato soup

1 can niblets corn, with liquid

3 oz. cream cheese

2 c. small cleaned shrimp

1 1/2 soup cans milk

Combine in a large pot, bring to a boil, stirring often.  Rich and filling, requiring only buns or http://chronicinthekitchen.wordpress.com/2010/10/30/too-tired-to-prep-veggies-and-dip/ to complete.  This would also be good for a potluck.

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Posted in fish and seafood, lunch, Main Dishes, potlucks, soups and tagged , , , , . Bookmark the permalink.

Fast Beef and Barley Soup

Posted on September 3, 2010 by chronicinthekitchen

Beef and Barley Soup

30 minutes start to finish

1 small onion, diced

1 celery stalk diced

1 tsp. oil

1 litre beef broth, low-sodium

1 c. water

½ c. barley

1 bay leaf

½ tsp each of: celery salt or seed, onion powder, garlic powder, salt, pepper, parsley, dill and oregano

1 c. cooked roast beef, chopped

1 c. frozen mixed vegetables

Brown onion and celery in oil until onion is soft.  Add beef broth and barley, bring to a boil.  Reduce heat to medium, add spices and simmer until barley is tender, about 20 minutes.  Add roast beef and mixed vegetables simmer another 5 minutes or until roast beef is heated through and vegetables are cooked.

Makes about 4 servings.  Serve with buns or bread.

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Apricot Lentil Soup

Posted on September 3, 2010 by chronicinthekitchen

A Perfect Day for Soup

3 T. olive oil

1 onion, chopped

2 cloves garlic, minced

1/3 c. canned apricots

2 cans 19 oz. Each lentils, drained and rinsed to remove excess sodium

5 c. chicken stock (low-sodium)

3 tomatoes, chopped.

½ tsp. each ground cumin and thyme

salt and pepper to taste

2 T. fresh lemon juice

Sauté onion, garlic and apricots in oil.  Add lentils and stock.  Bring to a boil, reduce heat and simmer 10 minutes.  Stir in tomatoes and season with cumin, thyme, salt and pepper.  Simmer an additional 10 minutes.  Stir in lemon juice. Puree ½ of the soup in a blender then return to pot (optional).  Serve.  6 servings.  Dried apricots can be used in  place of the canned.

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6 Can Tortilla Soup

Posted on August 20, 2010 by chronicinthekitchen

I really am not a fan of processed foods, but there are times when I need to rely on them a little bit.  This is an easy soup to make and has a high nutrition factor, despite the propensity for canned ingredients to be high in sodium.

1 small can whole corn [or 1 cup frozen corn kernels]

1 small can black beans

1 14 oz can diced tomatoes or 1 cup Salsa

1 can chunk chicken [or 1 cup cooked, chopped, chicken breasts]

2 cans chicken broth (low sodium)

Tortilla chips

Open cans. Drain and rinse the corn, beans and chicken to remove excess sodium.  Place all ingredients in a medium saucepan. Heat to boiling. Serve with low-sodium tortilla chips.

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