Gingery Lentil Soup
Ingredients
Heat oil in a large saucepan over medium heat. Add carrot and onion; cover and cook 3 minutes or until softened. Stir in ginger and garlic; cook 1 minute. Add curry, salt, and pepper; cook 30 seconds. Stir in diluted broth and lentils; bring to a boil. Reduce heat; simmer, covered, 20 to 25 minutes or until lentils are tender. Stir in tomatoes; cover and simmer 5 minutes. Divide soup evenly among 4 bowls.
One serving provides approximately 1 serving of Vegetables and Fruit, and 0.5 servings of Meat and Alternatives from Canada's Food Guide.
Obtained from http://www.health.com
- 2 teaspoons olive oil
- 3 medium carrots, chopped
- 1 medium onion, chopped
- 2 teaspoons grated peeled fresh ginger
- 1 teaspoon minced garlic
- 1 1/2 teaspoons curry powder
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 (14-ounce) cans fat-free, less-sodium chicken broth, plus enough water to equal 4 cups
- 1 cup brown lentils, rinsed and drained
- 1 (14.5-ounce) can diced tomatoes, drained
Heat oil in a large saucepan over medium heat. Add carrot and onion; cover and cook 3 minutes or until softened. Stir in ginger and garlic; cook 1 minute. Add curry, salt, and pepper; cook 30 seconds. Stir in diluted broth and lentils; bring to a boil. Reduce heat; simmer, covered, 20 to 25 minutes or until lentils are tender. Stir in tomatoes; cover and simmer 5 minutes. Divide soup evenly among 4 bowls.
One serving provides approximately 1 serving of Vegetables and Fruit, and 0.5 servings of Meat and Alternatives from Canada's Food Guide.
Obtained from http://www.health.com
Fresh Tomato Soup
Ingredients
Preparation
Combine first 6 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 30 minutes. Place half of tomato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining tomato mixture. Stir in salt and pepper. Ladle 3/4 cup soup into each of 6 bowls; top each serving with 1 tablespoon yogurt and 1 1/2 teaspoons basil.
One serving provides approximately 1 serving of Vegetables and Fruit from Canada's Food Guide.
Obtained from http://www.myrecipes.com
- 2 cups fat-free, less-sodium chicken broth
- 1 cup chopped onion
- 3/4 cup chopped celery
- 1 tablespoon thinly sliced fresh basil
- 1 tablespoon tomato paste
- 2 pounds plum tomatoes, cut into wedges
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 6 tablespoons plain low-fat yogurt
- 3 tablespoons thinly sliced fresh basil
Preparation
Combine first 6 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 30 minutes. Place half of tomato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining tomato mixture. Stir in salt and pepper. Ladle 3/4 cup soup into each of 6 bowls; top each serving with 1 tablespoon yogurt and 1 1/2 teaspoons basil.
One serving provides approximately 1 serving of Vegetables and Fruit from Canada's Food Guide.
Obtained from http://www.myrecipes.com
Old-Fashioned Chicken Noodle Soup
Ingredients
Preparation
Combine the first 3 ingredients in a Dutch oven over medium-high heat; bring to a boil. Reduce heat; simmer 20 minutes. Remove chicken from pan; let stand for 10 minutes. Remove chicken from bones; shred meat into bite-sized pieces. Discard bones. Add carrot, celery, and onion to pan; cover and simmer for 10 minutes. Add noodles, and simmer 6 minutes. Add chicken, salt, and black pepper; cook for 2 minutes or until noodles are done. Garnish with celery leaves, if desired.
One serving provides approximately 1.5 servings of Vegetables and Fruit, 1 serving of Grain Products, and 2 servings of Meat and Alternatives from Canada's Food Guide.
Obtained from http://www.myrecipes.com
- 8 cups low sodium chicken broth
- 2 (4-ounce) skinless, bone-in chicken thighs
- 1 (12-ounce) skinless, bone-in chicken breast half
- 2 cups diagonally sliced carrot
- 2 cups diagonally sliced celery
- 1 cup chopped onion $
- 6 ounces uncooked medium egg noodles
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- Celery leaves (optional)
Preparation
Combine the first 3 ingredients in a Dutch oven over medium-high heat; bring to a boil. Reduce heat; simmer 20 minutes. Remove chicken from pan; let stand for 10 minutes. Remove chicken from bones; shred meat into bite-sized pieces. Discard bones. Add carrot, celery, and onion to pan; cover and simmer for 10 minutes. Add noodles, and simmer 6 minutes. Add chicken, salt, and black pepper; cook for 2 minutes or until noodles are done. Garnish with celery leaves, if desired.
One serving provides approximately 1.5 servings of Vegetables and Fruit, 1 serving of Grain Products, and 2 servings of Meat and Alternatives from Canada's Food Guide.
Obtained from http://www.myrecipes.com
Basic Vegetable Soup
Ingredients
Preparation
Heat the olive oil in a large saucepan or Dutch oven over medium-high heat until shimmering. Add the onion, season with salt and pepper, and cook, stirring occasionally, until translucent, about 5 minutes. Add the carrots and garlic, season with salt and pepper, and cook, stirring occasionally, until the garlic is fragrant, about 2 minutes. Add the celery and, if using, any hearty vegetables (such as cabbage and fennel) and the bay leaf and thyme. Season again with salt and pepper and cook an additional 5 minutes. Add the broth, potatoes, and any quicker-cooking vegetables (such as peas). Let the soup come to a boil, then reduce the heat to low and gently simmer, uncovered, until the potatoes can be easily pierced with a fork, about 15 to 25 minutes. Taste and season with additional salt and pepper as needed. If you choose, serve with a dollop of pesto.
One serving provides approximately 1.5 servings of Vegetables and Fruit from Canada's Food Guide.
Obtained from http://www.chow.com
- 4 teaspoons olive oil
- 1 medium onion, medium dice
- Kosher salt
- Freshly ground black pepper
- 2 medium carrots, medium dice
- 2 medium garlic cloves, finely chopped
- 1 celery stalk, medium dice
- 2 cups additional vegetables of your choice (such as red pepper, cabbage, mushrooms, fennel, or peas), medium dice
- 1 bay leaf
- 1 pinch dried thyme
- 1 quart low-sodium chicken or vegetable broth
- 1 pound Yukon Gold potatoes, medium dice
- Pesto, for garnish
Preparation
Heat the olive oil in a large saucepan or Dutch oven over medium-high heat until shimmering. Add the onion, season with salt and pepper, and cook, stirring occasionally, until translucent, about 5 minutes. Add the carrots and garlic, season with salt and pepper, and cook, stirring occasionally, until the garlic is fragrant, about 2 minutes. Add the celery and, if using, any hearty vegetables (such as cabbage and fennel) and the bay leaf and thyme. Season again with salt and pepper and cook an additional 5 minutes. Add the broth, potatoes, and any quicker-cooking vegetables (such as peas). Let the soup come to a boil, then reduce the heat to low and gently simmer, uncovered, until the potatoes can be easily pierced with a fork, about 15 to 25 minutes. Taste and season with additional salt and pepper as needed. If you choose, serve with a dollop of pesto.
One serving provides approximately 1.5 servings of Vegetables and Fruit from Canada's Food Guide.
Obtained from http://www.chow.com