Tag: soup

Cool Summer Squash Soup

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Cool Summer Squash Soup

Course: Appetizer, lunch, Soups
Servings: 6
Calories: 100kcal

Ingredients

  • 4 cups  low-sodium vegetable broth
  • 2 medium zucchini squash
  • 2  medium yellow crookneck squash
  • 1 small onion
  • 1/2 cup frozen green peas
  • 2 tbsp Bertolli Extra Virgin olive oil
  • 1/2 tsp kosher salt
  • 1/2 cup plain nonfat Greek yogurt
  • 2 tsp turmeric
  • 1/4 tsp ground black pepper

Instructions

  • In a saucepan bring the broth to a boil, then reduce heat to medium.
  • Chop the zucchini, yellow squash and onion into large pieces and add to saucepan. Return to boil then simmer for 25 minutes.
  • Add the green peas, oil and salt; simmer for an additional 5 minutes. Remove pan from the heat and let the soup cool to room temperature.
  • Use a blender to combine ingredients into a smooth consistency. Stir in the Greek yogurt, turmeric and ground black pepper.  Refrigerate at least 6 hours or overnight before serving chilled soup.

Notes

Helpful hints

  • Try one of these items for additional seasoning: lemon juice, sriracha hot chili sauce, hot sauce, mint leaves, chives or cumin.
  • Look for frozen green peas that are unseasoned or substitute fresh green peas.
  • If available use an immersion blender to easily blend the soup in the saucepan.

Nutrition

Serving: 1cup | Calories: 100kcal | Carbohydrates: 10g | Protein: 4g | Fat: 5g | Cholesterol: 1mg | Sodium: 279mg | Potassium: 504mg | Fiber: 3g | Calcium: 60mg | Phosphorus: 138mg

Cream of Crab Soup

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Cream of Crab Soup

Course: Soups
Servings: 7
Calories: 142kcal

Ingredients

  • 1 tbsp  unsalted butter
  • 1 cup onion
  • 1/2 lb fresh lump crab meat
  • 4 cups low-sodium chicken broth 
  • 1 cup liquid nondairy creamer
  • 2 tbsp cornstarch
  • 1/2 tsp dill weed
  • 1/4 tsp  Old Bay Seasoning® 30% Less Sodium
  • 1/4 tsp  black pepper 

Instructions

  • Melt butter in a large pot over moderate heat. Chop onion and add to pot. Cook, stirring until onion becomes soft and transparent. 
  • Add crab meat. Cook 2 to 3 minutes, stirring constantly.  Add chicken broth and bring mixture to a boil. Reduce heat to low.
  • Combine nondairy creamer and cornstarch in a small bowl. Whisk until smooth. Add to soup and increase heat slightly, stirring constantly until mixture thickens and comes to a boil. Add dill weed, Old Bay seasoning® and pepper to soup and stir. Ready to serve.

Notes

Helpful hints

  • Fresh Maryland lump crabmeat is best, but other varieties or imitation crab can be used if unavailable.
  • Old Bay Seasoning® 30% Less Sodium is a popular seasoning made from celery seed, salt, mustard, red pepper, black pepper, bay leaves, cloves, allspice ginger, mace, cardamom, cinnamon, and paprika. It contains 95 mg sodium for 1/4 teaspoon. If unavailable, substitute another low-sodium seasoning or spice mix.
  • Look for low-sodium broth containing less than 250 mg sodium per cup. Avoid low-sodium broth that contains potassium chloride—it’s very high in potassium. Reduced-sodium broth containing 500 milligrams sodium or less per 1 cup serving is also a good choice in limited amounts.

Nutrition

Serving: 1cup | Calories: 142kcal | Carbohydrates: 10g | Protein: 12g | Fat: 6g | Cholesterol: 29mg | Sodium: 297mg | Potassium: 244mg | Fiber: 0g | Calcium: 26mg | Phosphorus: 100mg

Chilled Cucumber Soup

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Chilled Cucumber Soup

Course: Soups
Servings: 5
Calories: 77kcal

Ingredients

  • 2 medium cucumbers
  • 1/3 cup sweet white onion
  • 1 green onion
  • 1/4 cup fresh mint
  • 2 tbsp fresh dill
  • 2 tbsp lemon juice
  • 2/3 cup water
  • 1/2 cup half and half cream
  • 1/3 cup sour cream
  • 1/2 tsp  pepper
  • 1/4 tsp salt
  • fresh dill sprigs for garnish (optional)

Instructions

  • Peel and seed cucumbers. Chop onions and mint. Mince dill. Place all ingredients into a blender and blend until smooth. Cover and refrigerate until chilled. Garnish soup with fresh dill sprigs if desired.

Nutrition

Calories: 77kcal | Carbohydrates: 6g | Protein: 2g | Fat: 5g | Cholesterol: 12mg | Sodium: 128mg | Potassium: 258mg | Fiber: 1g | Calcium: 60mg | Phosphorus: 64mg

Beef and Barley Stew

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Beef and Barley Stew

Course: Entree, Main Course, Soups
Servings: 6
Calories: 246kcal

Ingredients

  • 1 cup pearl barley, uncooked
  • 1 lb lean beef stew meat
  • 2 tbsp all-purpose white flour
  • 1/2 tsp  teaspoon black pepper
  • 1/2 tsp salt
  • 2 tbsp canola oil
  • 1/2 cup onion
  • 1  large stalk celery
  • 1 garlic clove
  • 2 medium carrots
  • 2 bay leaves
  • 1 tsp  Mrs. Dash® onion herb seasoning

Instructions

  • Soak barley in 2 cups of water for 1 hour.
  • Dice onion and celery. Mince garlic clove. Slice carrots 1/4-inch thick. Cut beef into 1-1/2 inch cubes.
  • Place flour, black pepper and stew meat in a plastic bag. Shake to dust stew meat with flour.
  • Heat oil in a heavy 4-quart pot and brown the stew meat. Remove meat from pot. 
  • Sauté and stir onion, celery and garlic in meat drippings for 2 minutes. Add 2 quarts of water and bring to a boil. Return meat to the pot. Add bay leaves and salt. reduce heat to a simmer.
  • Drain and rinse barley, then add to the pot. Cover and cook for 1 hour. Stir every 15 minutes.
  • After 1 hour add sliced carrots and Mrs. Dash® herb seasoning. Simmer for another hour. Add additional water if needed to prevent sticking.

Notes

Helpful hints

  • For a CKD non-dialysis lower protein diet, decrease beef to 8 ounces per recipe.  Protein will be decreased to 14 grams per serving.

Nutrition

Calories: 246kcal | Carbohydrates: 21g | Protein: 22g | Fat: 8g | Cholesterol: 51mg | Sodium: 222mg | Potassium: 369mg | Fiber: 6g | Calcium: 30mg | Phosphorus: 175mg

Healthy Mexican Soup

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Healthy Mexican Soup

A spicy Mexican soup with hidden healthy ingredients. Very easy to adapt and personalize! The pasta, tofu, and wheat germ are optional, but they add a lot of health benefits! It's hard to go wrong with this recipe. If you have a little more or a little less of certain items, dump them all together and see what you think!
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Entree, Main Course, Soup
Servings: 4
Calories: 313kcal

Ingredients

  • 1 28 ounce) can diced tomatoes, undrained
  • 2 cups water
  • 1 (15.5 ounce) can kidney beans
  • 1 cup frozen corn, or more to taste
  • 1 up whole wheat rotini pasta
  • 2  slices medium-firm tofu, cubed
  • 1/4 cup wheat germ, or more to taste
  • 1 dash hot pepper sauce (such as Tabasco®), or to taste
  • 1/2 cup Pace® medium salsa

Instructions

  • Combine diced tomatoes, water, kidney beans, corn, rotini, tofu, wheat germ, hot pepper sauce, and salsa in a pot; bring to a boil, reduce heat, and simmer until rotini are tender, about 20 minutes. Optional: Dress it up a little with a teaspoon of sour cream, cilantro leaves, and a sprinkle of grated cheddar. Yum!

Nutrition

Calories: 313kcal | Carbohydrates: 58g | Protein: 17g | Fat: 4g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 598mg | Potassium: 612mg | Fiber: 13g | Calcium: 215mg | Iron: 7mg

Slow Cooker Black Bean Soup

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Slow Cooker Black Bean Soup

This soup can be served as is or blended for a creamy version. Add your favorite toppings such as avocado or sour cream.
Prep Time5 mins
Cook Time6 hrs
Total Time6 hrs 5 mins
Course: Carbohydrate Foods, Entree, Main Course, Soup
Servings: 6
Calories: 281kcal

Ingredients

  • 1 lb dry black beans, soaked overnight
  • 4 tsp diced jalapeno peppers
  • 6 cups low-sodium chicken broth
  • 1 tsp garlic powder
  • 1 tbsp chili powder
  • 3/4 tsp ground cumin
  • 1/2 tsp ground black pepper
  • 1/2 tsp hot pepper sauce

Instructions

  • Drain black beans, and rinse.
  • Combine beans, jalapenos, and chicken broth in a slow cooker. Season with garlic powder, chili powder, cumin and hot pepper sauce.
  • Cook on High for 4 hours. Reduce heat to Low, and continue cooking for 2 hours, or until you are ready to eat.

Nutrition

Calories: 281kcal | Carbohydrates: 49.7g | Protein: 17.7g | Fat: 2g | Saturated Fat: 0g | Cholesterol: 5mg | Sodium: 404mg | Potassium: 1170mg | Fiber: 12.2g | Calcium: 102mg | Iron: 4mg