To that end, here are six vegetarian soup recipes to help you through the day, including Herbed Carrot Soup and Summer Minestrone Soup. Enjoy!
HEALTHIFIED BROCCOLI CHEDDAR SOUP
This yummy recipe is from the Food Network. Prep Time: 15 minutes; Cook Time: 25 minutes; Total Time: 40 minutes; Yield: 6 servings; Level: Easy
This can be viewed online by clicking here.
Ingredients
1 bunch broccoli
1 small onion, finely chopped
1 medium red-skinned potato, diced
1/4 cup all-purpose flour
3 cups low-sodium vegetable broth
Kosher salt and freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1 cup grated extra-sharp Cheddar
1 teaspoon Worcestershire sauce
One 12-ounce can fat-free evaporated milk
2 scallions, thinly sliced
Note: The recipe originally called for either chicken or vegetable broth. For obvious reasons, I've left this as just the veggie broth.
Directions
Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately.
Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.
Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.
Cook’s Note
Leftover soup should be reheated in the microwave rather than the stovetop, where the cheese will "break" or separate from the broth.
SUMMER MINISTRONE SOUP
This comes from tbsp.com, and begins, “Minestrone soup, swimming with beans and macaroni, is vegetable soup’s heartier Italian cousin. Preparing it in advance and having at the ready in your freezer will have you singing ‘That’s Amore’ when dinnertime comes around.”
Prep Time: 40 minutes; Total Time: 40 minutes; Servings: 4
To view this online, click here.
Ingredients
1 tablespoon olive oil
1/2 cup finely chopped onion
1/4 teaspoon salt
2 cloves garlic, finely chopped
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried oregano leaves
1 can (14.5 oz) Muir Glen™ organic diced tomatoes, undrained
1 cup Progresso™ cannellini beans, drained, rinsed (from 15-oz can)
1 medium zucchini, cut into 1/2-inch cubes
1 medium carrot, thinly sliced
1/2 cup fresh or frozen cut (1/2-inch) green beans
1/2 cup uncooked elbow macaroni
1 carton (32 oz) Progresso™ broth vegetable
Shredded Parmesan cheese, if desired
Directions
In 4-quart saucepan, heat oil over medium heat. Add the onion and salt; cook until softened, about 4 minutes. Add garlic, thyme and oregano; cook 2 minutes. Stir in tomatoes, cannellini beans, zucchini, carrot, green beans and macaroni.
Add stock; heat to simmering over medium-high heat. Cook 6 to 8 minutes or until macaroni is al dente. Top with Parmesan cheese.
To freeze: In 8-inch skillet, heat oil over medium heat. Add onion and salt; cook about 4 minutes or until softened. Add garlic, thyme and oregano; cook 2 minutes. Transfer to medium bowl. Stir in tomatoes and cannellini beans. Transfer to 1-quart resealable freezer plastic bag. Mix zucchini, carrot, green beans and macaroni in another 1-quart resealable freezer plastic bag. Freeze both bags up to 3 months. When ready to serve: In 4-quart saucepan, mix broth and bag of frozen tomato-bean mixture; heat to simmering over medium-high heat. Reduce heat to medium; cook until frozen tomato-bean mixture is completely thawed, stirring occasionally. Add bag of vegetables and macaroni; return to simmering. Cook 6 to 8 minutes or until macaroni is al dente. Top with Parmesan cheese.
Expert Tips
Lots of fun small pasta shapes are on your grocery store shelves. Try ditalini, orzo or small shells for a change of pace from elbow macaroni.
Canned chickpeas are a good substitute for the cannellini beans in this soup.
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
VEGETARIAN TORTILLA SOUP
This is from Alison Roman in The New York Times cooking email. Alison wrote, “This vegetarian version of tortilla soup is no less complex than its chicken counterpart, thanks to plenty of vegetables, spices and a secret ingredient: canned chipotles in adobo. Smoked and dried jalapeños softened in a vinegar-tomato mixture, these little powerhouses do much of the heavy lifting in this vegetarian soup, offering depth and a certain meatiness to an otherwise light and tangy broth.”
Yield: 4 servings; Time: 1 1/4 hours
To view this online, click here.
Ingredients
For the Soup:
2 tablespoons vegetable oil
1 large yellow onion, finely chopped
4 cloves garlic, finely chopped
1 jalapeño, seeds removed, finely chopped
Kosher salt and freshly ground pepper
1 1/2 teaspoons chile powder
2 chipotles in adobo, finely chopped
1 (28-ounce) can whole peeled tomatoes, drained and crushed
4 cups vegetable broth
2 cups corn kernels, fresh or frozen and thawed
For the Tortillas and Assembly:
2 cups vegetable oil
8 small corn tortillas, cut into 1/4-inch strips
Kosher salt
1 avocado, pitted and cut into 1/2-inch pieces
3/4 cup crumbled queso fresco or shredded Cheddar or Monterey jack
3/4 cup sour cream or crema
1/2 cup chopped cilantro
1/4 red or yellow onion, finely chopped
Lime wedges, for serving
Preparation
Heat oil in a large, heavy-bottomed pot over medium heat. Add onion, garlic and jalapeño and season with salt and pepper. Cook, stirring occasionally, until onion is softened and translucent, 5 to 8 minutes. Add chile powder and stir to coat. Cook a minute or two to toast the spices, then add chipotles and tomatoes. Season with salt and pepper and cook, stirring occasionally, until the tomatoes start to caramelize a bit on the bottom of the pot, concentrating their flavor.
Add vegetable broth, corn and 2 cups of water. Bring to a simmer and reduce heat to low. Simmer until flavors meld and broth tastes rich and flavorful, 15 to 20 minutes.
Heat oil in a large cast-iron or stainless-steel skillet or heavy-bottomed pot. Bring oil to 375 degrees and working in batches, fry tortilla strips until light golden brown and crisp, 2 to 3 minutes. Transfer to a paper towel-lined plate and season with salt.
Place about 3/4 of the tortilla strips into broth and stir to submerge and soften for a few minutes. Divide soup among bowls and top with avocado, cheese, sour cream, cilantro, onion and remaining fried tortilla strips. Serve lime alongside for squeezing.
LENTIL SOUP
This is from Giada De Laurentiis at the Food Network. Prep Time: 10 minutes; Cooki Time: 1 hour; Total Time: 1 hour 10 minutes; Yield: 6 servings; Level: Easy
To view this online, go to https://www.foodnetwork.com/recipes/giada-de-laurentiis/lentil-soup-recipe-1942507.
Ingredients
2 tablespoons olive oil, plus extra for drizzling
1 medium onion, chopped
2 carrots, peeled and chopped
2 celery stalks, chopped
2 garlic cloves, chopped
Salt and freshly ground black pepper
1 (14-1/2-ounce) can diced tomatoes
1 pound lentils (approximately 1 1/4 cups)
11 cups low-salt chicken broth
4 to 6 fresh thyme sprigs
2/3 cup dried elbow pasta
1 cup shredded Parmesan
Directions
Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and saute until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils are almost tender, about 30 minutes.
Stir in the pasta. Simmer until the pasta is tender but still firm to the bite, about 8 minutes. Season with salt and pepper, to taste.
Ladle the soup into bowls. Sprinkle with the Parmesan, drizzle with olive oil, and serve.
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetable broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
3 tablespoon olive oil
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
