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Tag Archives: Soup

Easy Crockpot Veggie Beef Soup

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32 ounces beef broth
24 Ounces crushed tomatoes
5 each new potato, peeled and cut into pieces
1 1/2 cups baby carrots
1 1/2 cups pearl onions
1 cup okra, frozen, chopped
3/4 pound beef sirloin steak, cut into bite-sized pieces
1 tablespoon Italian Seasoning
salt and pepper, to taste
2 each bay leaves, whole

Place veggies in crockpot. Add pieces of steak. Pour in beef broth and crushed tomatoes. Add in 6 ounces of water. Add seasonings and bay leaves. Cook on high for 5 hours.

Note: You can always add more veggies…it only ups the calories minimally and you get lots of benefits. I would stay away from starchy veggies, though, such as corn. Starches turn into sugar when they hit your body.

Serves 8.

Per Serving (excluding unknown items): 241 Calories; 7g Fat (24.0% calories from fat); 18g Protein; 28g Carbohydrate; 5g Dietary Fiber; 31mg Cholesterol; 822mg Sodium.

Exchanges: 1 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1/2 Fat.


Crock Pot White Bean Soup

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As it gets cooler, I start thinking soup! This sounds delicious and filling. I found this at Budget Bytes and all credit is due to them. I put the recipe through MasterCook to check the calorie count and it is a great number.

2 tablespoons olive oil
4 cloves garlic, minced
1 medium yellow onion, chopped
1/2 pound carrots, sliced
4 stalks celery, sliced
1 pound white beans, dry
1 each bay leaf
1 teaspoon rosemary
1/2 teaspoon thyme
1/2 teaspoon paprika
1 1/2 teaspoons salt
pepper, to taste
6 cups water

1. Add the olive oil, garlic, onion, celery, and carrots to a large (5qt or larger) slow cooker.

2. Sort through the beans and remove any debris or stones. Give them a quick rinse and then add them to the slow cooker, along with the bay leaf, rosemary, thyme, paprika, and some freshly cracked pepper.

3. Add SIX CUPS of water to the slow cooker and stir to combine the ingredients. Place the lid on the slow cooker and cook on low for 8 hours.

4. After 8 hours, stir the soup and mash the beans slightly. Starting with just a ½ tsp, add salt to your liking.

Serves 6.

Per Serving (excluding unknown items): 322 Calories; 5g Fat (14.4% calories from fat); 19g Protein; 53g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 588mg Sodium.

Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 Fat.

Crock Pot Ragout

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I found this on Family Circle’s website and really liked the idea. You can use a lot of yummy veggies and have a filling meal that isn’t overwhelming.


  • Ragout:
  • 1 tablespoon olive oil
  • 3 cups thinly sliced leek
  • 1 cup (1/2-inch-thick) slices carrot
  • 3 garlic cloves, minced
  • 3 cups cooked cannellini beans
  • 2 1/2 cups chopped fennel bulb
  • 2 cups (1/2-inch) cubed red potato
  • 1 cup chopped red bell pepper
  • 3/4 cup water
  • 1 teaspoon dried basil
  • 1/4 teaspoon salt
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon ground black pepper
  • 1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, drained
  • 1 3/4 cups organic vegetable broth
  • 1 (9-ounce) package frozen artichoke hearts, thawed
  • 2 cups chopped Swiss chard


  • Relish:
  • 1 cup boiling water
  • 6 sun-dried tomatoes, without oil
  • 3 cups shredded fennel bulb
  • 1 cup diced yellow bell pepper
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons olive oil
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper


To prepare ragout, heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add leek, carrot, and garlic; cover and cook 5 minutes or until tender.

Place leek mixture in a 5-quart electric slow cooker. Add beans and next 11 ingredients (through artichokes). Cover and cook on high 8 hours or until vegetables are tender. Add chard; stir until chard wilts.

To prepare relish, combine boiling water and sun-dried tomatoes; let stand 15 minutes or until soft. Drain; chop. Combine sun-dried tomatoes and remaining ingredients; let stand 30 minutes.

Yield: 6 servings (serving size: 2 cups ragout and about 1/2 cup relish)

Calories: 289

Fat: 5.9g

Saturated fat: 0.8g

Monounsaturated fat: 2.8g

Polyunsaturated fat: 1.1g
Protein: 11.5g

Carbohydrate: 50.6g

Fiber: 13.9g

Cholesterol: 0.0mg

Iron: 4.9mg

Sodium: 603mg
Calcium: 167mg

Kale, Barley, and Lentil Soup

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I found this recipe on PBS and it sounded good.

2 tablespoons olive oil
1 each shallot, minced
2 cloves garlic, minced
1/4 cup pearl barley
2 tablespoons pearl barley
3 tablespoons tomato paste
1 teaspoon ground cumin
1 1/2 teaspoons chili powder
1 teaspoon ground paprika
3 1/2 cups chicken stock
1 cup lentils
1 tablespoon masa corn flour
4 each shiitake mushroom, sliced
1 bunch kale, finely chopped
2 each corn tortillas, cut into strips

1. To a medium pot, heat the olive oil over medium heat. When the oil is warm, add the shallot; cook until the shallot becomes translucent, about 3-5 minutes. Mix in the minced garlic cloves, pearl barley, tomato paste, cumin, ancho chile powder and smoked paprika. Cook for about a minute, just enough time for the barley to lightly toast.

2. Pour in the chicken (or veggie broth, if using) and bring the soup to a slight simmer. Place a lid on the pot and cook the soup on low heat for 15 minutes, until the barley is barely tender. Pour in the lentils, mushrooms and masa. Cook for an additional 10 to 15 minutes, until the lentils and mushrooms are cooked. Fold in the kale and cook for an additional minute, just until it’s wilted. Salt to taste.

3. Meanwhile, to make the fried tortillas strips, add a few tablespoons of olive oil to a skillet and place over high heat. When the oil is hot, add the tortilla strips and cook until crispy, about 1 minute. Remove with a fork and allow to drain on a paper towel. Immediately season with a few pinches of salt.

4. Divide the soup between bowls. Garnish each soup with a squeeze of lime and a few tortilla strips.

Serves 4.

Per Serving (excluding unknown items): 379 Calories; 8g Fat (19.8% calories from fat); 19g Protein; 58g Carbohydrate; 20g Dietary Fiber; 0mg Cholesterol; 2021mg Sodium.

Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 1/2 Fat.

Tips: You can substitute vegetable broth to make this vegetarian.

Pasta Fagioli

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Pasta Fagioli…good warm, cold, and room temp!

2 tablespoons extra virgin olive oil
1 medium spanish onion, finely chopped
1/4 cup italian parsley, finely chopped
2 tablespoons tomato paste
8 cups chicken stock
1 cup navy beans, canned, rinsed and drained
1 cup pinto beans, canned, rinsed and drained
1 cup kidney beans, canned, rinsed and drained
2 cups fusilli
salt and pepper, to taste
4 tablespoons extra virgin olive oil

1. In a Dutch oven, heat 2 tablespoons of the olive oil over high heat until almost smoking. Add the parsley and onion and cook, stirring, until the onion is browned and soft, 8 to 10 minutes.

2. Stir in the tomato paste, reduce the heat to medium, and cook for 10 minutes. Add the chicken stock and beans and bring to a boil. Lower the heat and simmer for 30 minutes.

3. Add the pasta and simmer for 10 more minutes. Remove from the heat, season with salt and pepper, and allow to rest for 10 minutes.

4. Divide the soup among six serving bowls, drizzle with the remaining olive oil and garnish with parsley.

Serves 6.

Per Serving (excluding unknown items): 348 Calories; 15g Fat (39.1% calories from fat); 11g Protein; 40g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 3420mg Sodium.

Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 3 Fat.


Chipotle Butternut Squash Soup

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For the cooler weather coming…soup makes us feel safe, warm, secure. This one is like a warm hug from the inside out. I originally found this recipe at Taste of Home but the calorie count was a little higher than I wanted. So I reduced the amount of beans and corn and changed the cream cheese to light cream cheese. It made it much more affordable on calories and didn’t remove flavor. That’s a HUGE TIP! Look for what you can adjust in recipes that don’t affect flavor but can affect calories. You can change things that you won’t even miss and yet lower your calories immensely.

2 cups butternut squash, peeled and diced
1 green onion, chopped
1/2 teaspoon ground cumin
1 tablespoon olive oil
2 cloves garlic, minced
2 cups vegetable broth, divided
1 can diced tomatoes, with juice
3 ounces light cream cheese
1/4 cup fresh basil leaves, minced
1 chipotle chile canned in adobo
1/2 can black beans, rinsed and drained
1/2 can Mexican style corn, serving, rinsed and drained
2 cups fresh spinach

1. In a large saucepan, sauté the squash, onion and cumin in oil for 10 minutes. Add garlic; cook 1 minute longer. Add 1-1/2 cups broth; bring to a boil. Reduce heat. Cover and simmer for 10-12 minutes or until vegetables are tender; cool slightly.

2. Transfer mixture to a blender; add the tomatoes, cream cheese, basil, chipotle pepper and remaining broth. Cover and process for 1-2 minutes or until smooth.

3. Return to the saucepan; stir in the beans, corn and spinach. Cook and stir until spinach is wilted and soup is heated through.

5 servings (1 1/3 cups).

Per Serving (excluding unknown items): 240 Calories; 8g Fat (28.6% calories from fat); 10g Protein; 35g Carbohydrate; 6g Dietary Fiber; 11mg Cholesterol; 805mg Sodium.

Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

Crockpot Chicken and Dumplings

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Who doesn’t love some chicken and dumplings? Yum! Here’s some light ones!

10 1-cup servings

1/2 lb of Chicken Breast, raw
1 can of Campbell’s Cream of Chicken Soup (98% fat free)
1 can of Healthy Request Cream of Mushroom Soup
2 soup cans of water
1/2 bag of frozen Mixed Vegetables (1lb bag)
1 small onion
1 tablespoon of minced garlic
1 can of Biscuit, plain or buttermilk, 8 biscuits
Salt and pepper to taste

Spray crock-pot with Pam and cut chicken breasts into halves, place chicken on the bottom of the crock-pot.

Dice up onion and mince garlic; add to crock-pot along with cream of chicken and mushroom soup, 2 soup cans of water, frozen mixed vegetables, mix together.

Cook on high for about 6-8 hours, 2 hours before serving, cut biscuits in strips or into quarters, set on top of soup mixture or mix everything together.

Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 160.1
  • Total Fat: 3.8 g
  • Cholesterol: 20.6 mg
  • Sodium: 895.7 mg
  • Total Carbs: 22.5 g
  • Dietary Fiber: 2.1 g
  • Protein: 8.7 g