For relatively few calories, soup brings a feeling of fullness and makes it easier to eat less of other foods in a meal. Soup can benefit long-term health by serving as the basis to work more vegetables into meals.
Tomato soup provides a serving of vegetables by itself and then you can add even more vegetables to the soup.
Pureed squash is an excellent base for a soup that is packed with nutrients.
Broth-based soups can be the base for adding several servings of vegetables, also.
Even if you start with commercial soup that’s light on vegetables, you can add frozen, canned or leftover fresh veggies of your own to enhance the nutrition of this bowl of soup.
The key to making soup a healthy food option is to make sure it is concentrated in the plant foods that we need to increase in our diet and not loaded with what we need to reduce: sodium and saturated fat.
Soup can even be a complete meal. A soup full of vegetables that includes a small amount of meat or poultry can provide a satisfying and healthful meal. All you need to complete this meal is some great tasting bread. Easy weeknight dinner.
Sicilian Meatball Soup
4 servings
Ingredients
- 1/2 pound lean ground beef
- 5 tablespoons chopped fresh parsley, divided
- 1/4 cup grated Parmesan, plus more for serving
- 2 tablespoons raisins
- 2 tablespoons dry bread crumbs
- 1 egg, beaten
- 5 cloves garlic, minced, divided
- 2 1/2 teaspoons salt, divided
- 1/2 teaspoon fresh-ground black pepper, divided
- 2 tablespoons olive oil
- 2 carrots, cut into 1/4-inch dice
- 1 onion, chopped
- 2 ribs celery, cut into 1/4-inch dice
- 1 zucchini, cut into 1/4-inch dice
- 1 1/2 quarts canned low-sodium chicken broth or homemade stock
- 1 cup canned crushed tomatoes in thick puree
- 1/2 teaspoon dried rosemary or 2 teaspoons chopped fresh rosemary
- 1 cup small pasta shells or other small macaroni
Directions
In a medium bowl, mix together the ground beef, 4 tablespoons of the parsley, the Parmesan, raisins, bread crumbs, egg, half of the garlic, 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper until thoroughly combined. Shape the mixture into 24 meatballs.
In a large pot, heat the oil over moderate heat. Add the carrots, onion, celery and the remaining garlic and cook, stirring occasionally, until the vegetables start to soften, about 5 minutes. Add the zucchini and cook, stirring occasionally, for 5 minutes. Stir in the broth, tomatoes, rosemary and the remaining 2 teaspoons salt. Bring to a boil. Reduce the heat and simmer, partially covered, for 10 minutes.
Add the remaining tablespoon parsley, 1/4 teaspoon pepper and the pasta to the soup. Simmer for 5 minutes. Stir in the meatballs and simmer gently until the meatballs and pasta are done, about 5 minutes longer. Serve with additional Parmesan.
Tuscan Tomato Bread Soup with Steamed Shellfish
4 servings
Ingredients
- 6 tablespoons olive oil, divided
- 1 onion, chopped fine
- 1 red bell pepper, chopped fine
- 6 cloves garlic, minced
- 1/4 cup chopped fresh basil plus 2 tablespoons thinly-sliced basil leaves
- 1/2 teaspoon dried oregano
- 2 cups canned crushed tomatoes in thick puree (from one 28-ounce can)
- 1 1/4 pounds vine-ripened tomatoes (about 4), cut into small dice
- 1 cup canned low-sodium chicken broth or homemade stock
- 2 teaspoons salt
- Pinch of sugar
- One country loaf of bread, crust removed, cut into 1-inch cubes (about 7 cups)
- 1/4 teaspoon fresh-ground black pepper
- 2 pounds mussels or clams, scrubbed or shrimp, peeled and deveined
- 1/4 cup dry white wine
Directions
In a large saucepan, heat 4 tablespoons of the oil over moderately low heat. Add the onion, bell pepper, garlic, chopped basil and oregano. Cook, stirring occasionally, until the onion is golden, about 10 minutes. Add the canned and fresh tomatoes, the broth, salt and sugar; bring to a simmer. Reduce the heat to low. Simmer, uncovered, until thick, about 30 minutes.
Heat the oven to 350°F. Put the bread on a baking sheet and toast in the oven until crisp, about 25 minutes.
Add the bread and the black pepper to the sauce and bring to a simmer. Cook, stirring gently, until the bread absorbs all the liquid, about 5 minutes.
Put the wine, mussels or clams or shrimp and 1 tablespoon of the oil in a large stainless-steel saucepan. Cover and bring to a boil over high heat. Cook, shaking the pot occasionally, just until the mussels or clams open or the shrimp turn pink, about 3 minutes. Discard any shellfish that do not open.
Mound the bread soup in shallow bowls and surround with the shellfish. Strain any broth from the shellfish pot over the top and drizzle with the remaining 1 tablespoon oil. Sprinkle with the sliced basil.
Vegetable Farro Soup
6 servings
Ingredients
- 3 tablespoons extra-virgin olive oil
- 2 celery ribs, thinly sliced
- 1 medium onion, thinly sliced
- 1 medium leek, white and pale green parts only, thinly sliced
- 1 cup farro
- 1 tablespoon tomato paste
- 2 quarts water
- One 15-ounce can borlotti, cannellini or pinto beans, drained and rinsed
- 2 large carrots, halved lengthwise and sliced crosswise 1/4 inch thick
- 1 1/2 cups frozen peas
- Salt and freshly ground black pepper
- 2 tablespoons thinly sliced basil
Directions
In a Dutch oven, heat the oil. Add the celery, onion and leek and cook over moderately high heat, stirring a few times, until softened, about 5 minutes. Add the farro and tomato paste and cook, stirring, until the grains are coated and shiny, about 30 seconds.
Add 1 quart of the water and the beans and bring to a boil. Simmer over low heat for 30 minutes. Add the carrots and the remaining 1 quart of water. Cover and cook over low heat until the carrots are tender, about 30 minutes. Add the peas, cover and cook until tender, 5 minutes. Season with salt and pepper, top with the basil.
White Bean Soup With Mustard Greens
4 servings
Ingredients
- 1 tablespoon olive oil
- 1 small white or yellow onion, thinly sliced
- 1 small fennel bulb, thinly sliced
- 3 cloves minced garlic
- 1/2 bunch mustard greens or any greens you like, torn into 1-inch pieces
- 2 tablespoons grated Parmesan cheese, plus extra for serving
- One 15-ounce can white beans, such as cannellini
- 4 cups chicken or vegetable stock
- Kosher salt and freshly ground black pepper
- Lemon wedges for serving
Directions
In a large heavy pot, heat olive oil over medium high heat. Add onion and fennel and cook, until softened, 7–8 minutes. Add garlic and mustard greens and season with salt and pepper.
Cook, stirring often, until the greens are wilted, about 5 minutes.
Add the beans and the stock and bring to a boil. Reduce heat to medium and simmer gently, being careful not to break the beans, until flavors blend and the soup is thickened slightly, about 10 minutes.
Add Parmesan and adjust seasoning with salt and pepper. Serve with lemon wedges and additional cheese.
Squash and Corn Chowder
4 servings
Ingredients
- 2 slices bacon
- 3/4 cup sliced green onions, divided
- 1/4 cup chopped celery
- 1 pound yellow or green summer squash, chopped
- 16 oz fresh or frozen corn kernels, thawed if frozen
- 2 1/4 cups low-fat milk, divided
- 1 teaspoon chopped fresh thyme
- 3/4 teaspoon salt, divided
- 1/4 teaspoon freshly ground black pepper
- 1/4 cup (1 ounce) shredded extra-sharp cheddar cheese
Directions
Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove the bacon from pan, reserving 2 teaspoons drippings in the pan. Crumble bacon and set aside.
Add 1/2 cup of the green onions, the celery and squash to the drippings in the pan; sauté about 8 minutes or until the vegetables are tender.
Reserve 1 cup of the corn and set aside. Place the remaining corn and 1 cup milk in a blender and process until smooth. Add remaining 1 1/4 cups milk, thyme, 1/2 teaspoon of the salt and the pepper to the blender and process until combined.
Add pureed mixture and reserved 1 cup corn to the vegetables in the Dutch oven. Reduce heat to medium; cook 5 minutes or until thoroughly heated, stirring constantly. Stir in remaining 1/4 teaspoon salt.
Ladle soup into each of 4 bowls; top each serving with about 1 tablespoon bacon, 1 tablespoon remaining green onions and 1 tablespoon cheese.
Warm weather doesn’t mean you put comforting foods like soup on the back burner. There are a variety of soups that are hearty, healthy, and refreshing. Summer soups are especially great for vegetarians, since they usually don’t involve any meat (you can substitute vegetable stock for chicken stock in any recipe). Two brands of store bought vegetable broth, I find full of flavor are Imagine and Pacific.
Soups are very easy to digest and a large pot of soup is a very affordable way to feed a family or a group of people. Soup stretches a little meat a long way.
Soup is easy to make and it is a complete one-pot meal with minimal effort and minimal clean up.
It is a quick meal for any time of the day. Simply heat and eat. Soup is also an easy lunch to take to work.
Here are some suggestions to try and they are probably soups you have eaten in the past.
1) Gazpacho
Gazpacho is a chunky vegetable soup popular in Spain. You can make it with tomato, which is the most common, or with radishes or watermelon.
2) Sweet Fruit Soups
Using yogurt, you can create a chilled melon soup or a strawberry orange soup. Using lemon juice and sparkling wine, you can create sparkling pineapple soup.
3) Vegetable soups
Avocados, potatoes, spinach, carrots, asparagus, and fennel can all be the star ingredient of a summer soup. Many can be chilled and served that way.
The abundance of summer local vegetables are perfect for soups and are a delicious way to use up this bounty. Whether you’re using fruits, vegetables, or a combination of both, you’re likely to come across some interesting flavors you haven’t experienced before. Spicing your summer soups up with cayenne, cinnamon, pepper, and garlic will add to the number of unique combinations you have available to enjoy.
Following are some summertime soup recipes that you might not have had before.
Golden Summer Squash & Corn Soup
4 servings, scant 1 cup each
Ingredients:
- 1 tablespoon extra-virgin olive oil
- 1 medium shallot, chopped
- 2 medium summer squash, (about 1 pound), diced
- 3 teaspoons chopped fresh herbs, such as thyme or oregano, divided
- 1- 14-15 ounce can reduced-sodium chicken broth, or vegetable broth
- 1/4 teaspoon salt
- 1 cup fresh corn kernels, (from 1 large ear; see Tip)
- 1 teaspoon lemon juice
- 1/4 cup grated Parmesan cheese
Directions:
Heat oil in a large saucepan over medium heat. Add shallot and cook, stirring, 1 minute. Add squash and 1 teaspoon herbs and cook, stirring occasionally, until the squash starts to soften, 3 to 5 minutes.
Add broth and salt; bring to a boil. Reduce heat to a simmer and cook until the squash is soft and mostly translucent, about 5 minutes more. Transfer to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the soup to the pan and stir in corn. Bring to a simmer over medium heat and cook, stirring occasionally, until the corn is tender, 3 to 5 minutes more. Remove from the heat; stir in lemon juice. Serve garnished with the remaining 2 teaspoons herbs and cheese.
Tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. If making a soup, after cutting off the kernels, you can reverse the knife and use the dull side to press down the length of the ear to push out the rest of the corn and its milk.
Cold Tomato Basil Soup
Ingredients:
- 2 pounds tomatoes
- 1 bunch fresh basil, chopped
- 2 cups vegetable broth
- 2 cloves garlic
- 2 teaspoons olive oil
- 2 tablespoons balsamic vinegar
- salt and pepper to taste
Directions:
Place all ingredients in a food processor or blender and process until almost smooth, or until desired consistency is reached.
Transfer to a large saucepan and simmer over low heat for 10 minutes.
This quick and easy tomato soup is delicious hot or cold. Makes four servings.
Meatball and Zucchini Soup
Ingredients:
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 1/2 teaspoon dried oregano
- 1-32 oz carton low sodium chicken or beef broth
- 2 tablespoons long grain rice
- 3/4 pound zucchini, cut in half lengthwise and thinly sliced
- Salt to taste
- Meatballs, recipe below
In a large pot or Dutch oven over medium heat, heat oil and brown meatballs on all sides. Add onion, oregano, broth, and rice. Bring to a boil over medium-high heat, cover, reduce heat, and simmer until rice is tender (about 25 minutes).Add zucchini and cook, uncovered, until just tender (4 to 6 minutes). Season to taste with salt and serve.
Meatballs
- 1 egg or 1/4 cup egg substitute
- 3/4 teaspoon salt
- 1 clove garlic, minced
- 1 teaspoon Italian seasoning
- 1/4 cup soft bread crumbs
- 1 pound ground lean beef or turkey or chicken
- fresh ground black pepper
Directions:
In a medium bowl, beat egg. Mix in salt, garlic, pepper, and bread crumbs. Lightly mix in meat. Shape into 3/4-inch meatballs.
Fresh Summer Minestrone
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 1/2 cup dried white beans, soaked overnight
- 1/2 pound new or Yukon Gold potatoes, peeled and cut into ½-inch cubes
- 2 small carrots, cut into ½-inch pieces
- Salt
- 3 medium tomatoes
- 1 cup fresh corn kernels (cut from about 1 medium ear of corn)
- 1 cup fresh or frozen peas
- 2 ounces spinach leaves, trimmed and sliced into thin strips (2 cups)
- Freshly ground black pepper
- Extra-virgin olive oil for drizzling
- 2 heaping tablespoons mixed minced herbs such as basil, marjoram or oregano, thyme and flat-leaf parsley
- dash of crushed red pepper flakes
Directions:
Bring 3 cups water to boil. in a saucepan or kettle
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add beans and boiling water; bring to a simmer, reduce heat to low, cover, and cook for 25 minutes.
Add potato and carrot; continue to cook, covered, until beans are tender, about 40 minutes more.
Meanwhile, bring a medium saucepan of salted water to boil. Drop tomatoes into water and boil 30 seconds; drain, peel, seed and cut into 1/2-inch pieces.
When beans are tender, add tomato, corn, peas and spinach; simmer uncovered for 5 minutes. Season with salt and pepper. Serve warm or room temperature, drizzled with oil and sprinkled with herbs and extra pepper.
Chicken & Barley Soup
Makes 4 servings, about 2 cups each
Ingredients:
- 1 tablespoon extra-virgin olive oil
- 1/2 cup finely chopped onion
- 1/2 cup finely chopped celery
- 2 cloves garlic, divided
- 6 cups reduced-sodium chicken broth
- 1 large bone-in chicken breast (10-12 ounces), skin removed, trimmed
- 1/3 cup pearl barley
- 2 cups diced plum tomatoes
- 1 cup trimmed and diagonally sliced asparagus (¼ inch thick)
- 1 cup fresh or thawed frozen peas
- 1/2 teaspoon coarse salt
- Freshly ground pepper to taste
- 1/2 cup lightly packed torn fresh basil leaves
- 1 strip orange zest (1/2 by 2 inches)
Directions:
1. Heat oil in a large saucepan over medium heat; add onion and celery and cook, stirring, until beginning to soften, 2 to 4 minutes. Grate or finely chop 1 clove garlic; add to the pan and cook, stirring, until fragrant, about 1 minute. Add broth, chicken and barley. Bring to a gentle simmer. Cover and cook over low heat until the chicken is cooked through, about 20 minutes. Transfer the chicken to a plate with a slotted spoon. Return the broth to a simmer and cook until the barley is tender, 20 to 30 minutes.
2. Meanwhile, shred the chicken or cut into bite-size pieces; discard the bone.
3. When the barley is done, add the chicken, tomatoes,, asparagus, peas, salt and a grinding of pepper; return to a simmer. Cover and cook over low heat until the asparagus is tender, about 5 minutes more.
4. Coarsely chop the remaining garlic clove. Gather basil, orange zest and the garlic and finely chop together. Ladle the soup into bowls and sprinkle each serving with a generous pinch of the basil mixture.
Seafood Chowder
Ingredients:
- 1 pound white fish ( ex. haddock, cod, grouper), cut into small pieces
- 1 pound shelled and deveined shrimp, cut into thirds
- 1 1/2 cups water or fish stock or clam broth
- 1 tablespoon olive oil
- salt and pepper
- 1 clove garlic, minced
- 1 onion peeled and finely chopped
- 1 celery stick, finely diced
- 1 small green bell pepper, finely diced
- 1 pound peeled, diced Yukon Gold potatoes
- 1 cup fresh corn kernels
- 2 tablespoons flour (Wondra is good for sauces)
- 2 cups skim milk
- 1 tablespoon butter
- Chopped parsley and basil
Directions:
Heat oil in a soup pot and add the onion, bell pepper and celery and cook gently. Add the garlic, potato, corn and coat in the fat.
Sprinkle in the flour and stir well, simply stir Wondra into the cold broth and whisk into the soup.
Gradually add the fish stock, stirring all the time until flour is dissolved. Cook at a simmer for about 25 minutes.
Add the fish and shrimp and cook for 5 mins.
Warm the milk and butter in a glass measuring cup in the microwave and pour very slowly into the soup when the potatoes are soft. Top each bowl with some chopped herbs.
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