Best Marmies Delicious Asain Flavor Low Cal Low Fat Vegetable Soup Recipes

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LOW-FAT VEGETABLE SOUP



Low-fat Vegetable Soup image

A soup so delicious and easy andn low fat, too! an excellent soup to serve anytime! From Bon Appetite, 1995.

Provided by Bev I Am

Categories     Vegetable

Time 50m

Yield 8 serving(s)

Number Of Ingredients 14

3 medium zucchini, sliced
2 medium carrots, sliced
10 mushrooms, sliced
1 medium onion, sliced
1 (10 ounce) russet potatoes, peeled,cut into 1-inch pieces
3 (14 1/2 ounce) cans vegetable broth
3 cups canned crushed tomatoes, with added puree
1 (14 1/2 ounce) can stewed tomatoes
3 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro
1 tablespoon chopped garlic
1 teaspoon dried basil
1 teaspoon dried oregano
additional chopped fresh parsley

Steps:

  • Combine zucchini, carrots, mushrooms, onion and potato in heavy large Dutch oven.
  • Add vegetable broth, crushed tomatoes, stewed tomatoes, 3 tablespoons parsley, cilantro, garlic, basil and oregano.
  • Bring mixture to boil.
  • Reduce heat, cover and simmer until vegetables are tender, about 30 minutes.
  • Strain cooking liquid into large saucepan; reserve vegetables.
  • Place 3 cups vegetables in blender.
  • Add 1/4 cup cooking liquid.
  • Puree until smooth.
  • Stir puree into remaining cooking liquid in saucepan.
  • Return remaining vegetables to cooking liquid.
  • Season to taste with salt and pepper.
  • (Can be prepared 5 days ahead. Cover and refrigerate.) Bring soup to simmer.
  • Ladle into bowls.
  • Sprinkle with additional parsley.
  • Serves 8.

LOW FAT, LOW CAL PUREED VEGETABLE SOUPS



Low Fat, Low Cal Pureed Vegetable Soups image

This basic recipe will fit many vegetables that, when pureed, make a satisfying, hearty winter soup to snack on for weight control. The recipe is modifed from a food magazine article. Vegetable options include: 2 1/2 lbs. parsnips or carrots, peeled and cut into 1" chunks; 3 lbs. butternut squash, peeled and seeded and cut into 1" chunks; 2 lbs. celery root (celeriac), peeled and cut into 1" chunks; 2 lbs. beet, peeled and cut into 1" chunks; 2 1/2 lbs. cauliflower, cored and cut into florets; 2 lbs. celery cut into 1" thick pieces plus 1 baking potato, peeled and cut into 1" chunks; 20 oz. button mushrooms, trimmed and quartered, plus 1 boiling potato, peeled and cut into 1" chunks.

Provided by ChefWhiz

Categories     Cauliflower

Time 45m

Yield 4-6 serving(s)

Number Of Ingredients 7

2 tablespoons olive oil
1 onion, coarsely chopped
1 teaspoon salt, coarse
1/2 teaspoon pepper, ground
2 -3 lbs vegetables
1 (14 1/2 ounce) can reduced-sodium chicken broth
1 -3 teaspoon fresh lemon juice

Steps:

  • In a pot or large Dutch oven, heat oil over medium heat.
  • Add onion and season with salt.
  • Cook, stirring occasionally, until softened: 5-7 minute.
  • Add vegetable, broth, and enough water to cover (4-5 cups).
  • Bring to boil; reduce heat to med., simmer until vegetable is tender:about 20 minute.
  • Working in batches, puree broth and vegetables in blender until smooth, transferring to a clean pot as you work.
  • To prevent spattering, fill blender only halfway and allow heat to escape.
  • Remove cap from hole in lid and cover lid firmly with a dish towel.
  • Adjust soup's consistency with a little water if necessary.
  • Season with salt and pepper; and add lemon juice to taste.

VERY LOW CALORIE VEGETABLE SOUP



Very Low Calorie Vegetable Soup image

All of these vegetables are considered by some to be "negative calorie." They're supposed to take more calories to digest than actually in the vegetable due to the high fiber content. This soup is made in a HUGE stock or lobster pot and really needs to be cooked for 8-10 hours to get the desired stew-like texture. I cook it about 5 hours the first day and then enjoy it as a vegetable soup. The next day it cooks another 5 or 6 hours and it becomes thick and more hearty. It's like having two soups in one. The amount of water you use depends on the size of your pot. I used at least a gallon of water. You can also use Knorr's cube of your choice or extra onion soup mix if you desire a more intense flavor in your soup. I ate this soup for three days with some additional fruit and vegetables during the day and lost 4 pounds. A very tasty and filling way to drop a few.

Provided by romanladee

Categories     Brown Rice

Time 10h20m

Yield 20 serving(s)

Number Of Ingredients 12

6 whole scallions
2 cups fresh green beans, cleaned and cut into thirds
2 cups fresh spinach or 2 cups escarole
5 medium carrots, cut into 1 inch pieces
2 cups chopped tomatoes
1 medium head of cabbage, chopped onto 2 inch pieces
1/2 bunch celery, cut into 1 inch pieces
1 garlic clove
1 red bell pepper, sliced and then cut in half again
1 head broccoli, cut into individual florets
1 cup brown rice (uncooked)
2 (1 1/4 ounce) packages onion soup mix

Steps:

  • Cut all vegetables as directed and add to stock pot. Add onion soup mix and add enough water to cover all vegetables. If you have a smaller pot, you will have to half or quarter the recipe to fit your pot. As long as you have enough water to cover your vegetables, you will be fine. Bring to a boil and then add your uncooked brown rice. Add more water as needed during the cooking process.
  • This is best made the day before and allowed to "stew." The flavors will be more intense and less salt and seasoning will be needed. The servings listed is for the full amount of vegetables in a large stock or lobster pot.

LOW CALORIE CHICKEN VEGETABLE SOUP



Low Calorie Chicken Vegetable Soup image

Found a recipe similar to this and kinda revised it a little. Very flavorful and you can't beat the calories per serving!!

Provided by heathersharee

Categories     < 30 Mins

Time 20m

Yield 6 serving(s)

Number Of Ingredients 10

2 cups chicken, cooked and cubed
4 cups chicken broth
10 ounces frozen mixed vegetables (or 2 cups of chopped veggies)
1 (14 1/2 ounce) can of petite diced tomatoes (I usually use about 1/2 to 3/4 of the can)
1 garlic clove
1/2 cup onion, choppped
1/4 teaspoon black pepper
1/2 teaspoon basil, crushed
1/2 teaspoon oregano
1/2 teaspoon marjoram

Steps:

  • In a large saucepan, mix chicken broth, onion, herbs, garlic and pepper. Stir in vegetables. Bring to a boil. Reduce heat, cover and simmer for 6-8 minutes or until vegetables are crisp-tender.
  • Stir in chicken and undrained tomatoes.
  • Heat thoroughly.

Nutrition Facts : Calories 83.5, Fat 1.3, SaturatedFat 0.3, Sodium 682.5, Carbohydrate 13.6, Fiber 3.3, Sugar 3.6, Protein 5.7

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