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Soups and Bean Recipes

Broccoli Cheese Soup
Level One

1 bunch fresh broccoli
1 onion, diced
1 1/2 can low-sodium, fat-free chicken broth
1 quart of fat free half and half
1-2 Tbs. Fibersure
4-5 ounces low-fat creamy cheese, such as Velveeta Light, cubed

Place the broccoli and broth in a large pot. Bring to a boil, then lower the heat and simmer for 40 minutes. Mash up veggies or leave them whole. Add the cheese and fat free half and half. Let it melt as you stir it.

Creamy Cauliflower Soup
Level One

1 two pound head cauliflower
1 Tbs olive oil
1 small onion thinly sliced
¼ tsp. salt
4 cups water
½ cup reduced fat sour cream
1-2 Tbs. Fibersure
½ tsp. ground nutmeg
Salt and freshly ground black pepper

Cut cauliflower into florets and slice stems into ¼ inch pieces. Heat oil in a heavy bottomed saucepan over medium heat. Add onion and cook until softened, stirring occasionally, about 5 minutes. Add cauliflower and ½ tsp. salt, cover, cook until cauliflower is tender, about 15 minutes.

hand blender. Return to saucepan and whisk in sour cream and nutmeg. Season with salt and pepper.

Creamy Broccoli Cheese Soup
Level One

1 Tbs. olive oil
1 large onion, finely chopped
2 cloves garlic, minced
1 two pound broccoli, stems and crowns, roughly chopped
¼ tsp. salt
Freshly ground black pepper
5 cups vegetable broth or 5 cups chicken broth
¼ cup fresh lemon juice
½ cup reduced fat sour cream
1-2 Tbs. Fibersure
4 slices Kraft fat free cheese slices

Cut broccoli  into florets and slice stems into ¼ inch pieces. Heat oil in a heavy bottomed saucepan over medium heat. Add onion and cook until softened, stirring occasionally, about 5 minutes. Add broccoli and ½ tsp. salt, cover, cook until broccoli is tender, about 15 minutes.
Puree vegetables and cooking liquid in a blender or food processor until smooth, or use a a hand blender. Return to saucepan and whisk in sour cream and nutmeg. Season with salt and pepper.

Latin Chicken Soup
Level One

Some serve as a meal. This one qualifies. Substitute shrimp for chicken for something different.

1 tsp canola oil
1 small onion, chopped
1 jalapeno pepper, diced
2 - 4 cloves garlic
2 tsp. ground cumin
5 cups lower – sodium chicken broth
1 ½ pounds boneless, skinless chicken breasts, cut into 2 inch strips
2 cups mild refrigerated fresh salsa
1-2 Tbs. Fibersure
Salt and freshly ground black pepper

Heat oil in large saucepan over medium heat. Add onion and jalapeno; cook, stirring often, until vegetables are tender, 5 minutes. Stir in garlic and cumin; cook 30 seconds more.

Add broth and increase heat to high, bring to a rapid simmer. Add chicken and cook until no longer pink, about 3 minutes. Stir in salsa. Bring back to a simmer, season with salt and pepper to taste, and serve hot

Tomato Soup
Level 1

1 Tbs. olive oil
3 garlic cloves, coarsely chopped
¼ tsp. red pepper flakes
1 28 ounce unsalted diced tomatoes
2 Tbs. chopped fresh basil
2 5.5 ounce cans vegetable juice
1-2 Tbs. Fibersure
Salt and freshly ground black pepper

Heat oil in a medium saucepan. Add garlic and red pepper flakes, stir occasionally until softened, about 3 minutes. Add tomatoes with juice, basil and vegetable juice. Increase heat to medium and simmer for 15 minutes and simmer for 15 minutes. Season with salt and pepper.

Vegetable Beef Soup
Level one

Some soups are hearty; this soup is good for your1 heart because of all the fiber from the cabbage, spinach, and celery

4 Tbs. olive oil
1 top round steak, trimmed and cut into 1 ¼ inch cubes
1 rib celery, thinly chopped
½ cup large onion, finely chopped
¼ pound green beans, cut into 1 inch pieces
5 cups water
¼ small head cabbage, coarsely shredded
1-2 Tbs. Fibersure
¼ bag (from 10 ounce bag) spinach, coarsely shredded
1 can (16-ounce) diced tomatoes
Ground black pepper

Heat 2 Tbs. of oil in a large saucepan over medium high heat, Add steak and cook, stirring occasionally for 8 minutes, or until well-browned on all sides and no longer pink in the center. Remove to a large bowl lined with paper towels. Cover the steak a layer of paper towels.

Heat the remaining 2 Tbs. olive oil in the same saucepan over medium heat. Add the celery, onion, and green beans and cook, stirring occasionally, for 10 minutes, or until the vegetable are lightly browned. Add the steak, water, cabbage, spinach, tomatoes (with juice) and pepper to taste. Bring to a boil over high heat. Stirring frequently. Reduce the heat to low, cover and simmer, stirring occasionally for 1 ½ hours or until the steak is fork tender.

Vegetable Soup
Level One
Serves 2-3

1/3 cup sliced celery
2 2/3 Tbs. diced onion
1 garlic cloves, minced
1 cups fat free broth
1/2 cups diced green cabbage
2 2/3 Tbs. green beans
1 teaspoon tomato paste
1-2 Tbs. Fibersure
1/4 teaspoon basil
pinch of oregano
dash of salt
2 2/3 Tbs. zucchini

Place all the ingredients in a pot. Bring to boil, then reduce the heat and simmer until the vegetables are tender. Makes 2-3 cups of soup.

Grilled Vegetable Soup 
Level One
Makes about 5 cups, serves 6

2 red bell peppers, cored, seeded and quartered lengthwise
1 yellow bell pepper, cored, seeded and quartered lengthwise 2 small
zucchini (1/2 lb. total), trimmed and quartered lengthwise
1 red onion, peeled and cut into 1/2-inch-thick slices
1 tsp. olive oil
3 large vine-ripened tomatoes (1 1/4 lbs.), cored and chopped
1 clove garlic, peeled
1/2 tsp. dried oregano
1/4 cup shredded basil leaves
1-2 Tbs. Fibersure
1 Tbs. red-wine vinegar
salt & freshly ground black pepper to taste.

Prepare a grill or preheat the broiler. Grill or broil bell peppers, skin-side toward the flame, until the skin is blackened, 5 to 10 minutes. Place in a paper bag and set aside for 15 minutes.

Meanwhile, brush zucchini and onion slices with oil and grill or broil
until well browned and tender, about 5 minutes. Chop coarsely and set aside.

Peel the peppers. Coarsely chop the yellow pepper and set aside with the reserved zucchini and onions. Place the red peppers in a food processor or blender, along with tomatoes, garlic and oregano; puree until smooth. Transfer to a bowl and stir in 1 cup water, basil, vinegar and the reserved chopped vegetables. Season with salt and pepper. Cover and refrigerate until cool, about 30 minutes. (The soup can be stored, covered, in the refrigerator for up to 2 days.)

Mushroom Soup

Brothy Soups make a great first course to help you eat smaller portions in the rest of your meal.

1 pound of fresh button mushrooms, diced
1 vidalia onion, diced
3 stalks celery, pealed and diced
4-6 cloves fresh garlic, minced
1 32 ounce carton of low sodium College Inn Chicken broth
2 cups Calorie Countdown Milk
3 Tbs. ThickenThin/Not Starch
2 Tbs. Olive Oil
Add Sea salt to taste (be careful to add just enough without making it overly salty.

Preheat your favorite soup pot, I prefer my 5 quart enameled cast iron pot. Add olive oil to the pot, saute garlic, onion, celery and fresh mushrooms for 2-3 minutes or until translucent. Add the College Inn chicken broth and heat through. When liquids are boiling, add the Calorie Countdown milk. In a sperate bowl, combine ThickenThin with a little water or milk. Stir until completely combined. Pour thickener into soup. Simmer on low heat until the soup has thickened. Serve.