Category: Soups

Prechopped sweet potato is now available in most grocery stores. If you’re unable to find it, peel and cube two small sweet potatoes to measure about 3 cups.

Olive oil-flavored cooking spray

1  cup  diced cooked ham (such as Cumberland Gap)

1 1/2  cups  sliced leek (about 1 large)

2  tablespoons  water (optional)

3  cups  refrigerated cubed peeled sweet potato (such as Glory)

1  cup  fat-free, less-sodium chicken broth

2  cups  water

1  (5-ounce) can evaporated fat-free milk

1/4  teaspoon  freshly ground black pepper

Thinly sliced leek (optional)

Thinly sliced green onions (optional)

Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add ham; cook 3 to 4 minutes or until browned, stirring frequently. Remove ham from pan; set aside.  Add leek to pan; coat with cooking spray. Cook leek, covered, 5 minutes or until very tender, stirring occasionally. Add 2 tablespoons water to pan, if needed, to prevent burning.  Add sweet potato and next 4 ingredients, scraping pan to loosen browned bits; bring mixture to a boil. Cover, reduce heat, and simmer 15 minutes or until sweet potato is very tender. 

Place half of potato mixture in a blender or food processor. 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). Process until smooth. Pour puree into a large bowl. Repeat procedure with remaining mixture. Return pureed mixture to pan. Stir in 3/4 cup reserved ham. Ladle soup into bowls; top servings evenly with 1/4 cup reserved ham. Garnish with sliced leek and onions, if desired.

Yield: 4 servings (serving size: about 1 1/4 cups)

While we prefer poblano chile peppers, you may substitute green chiles instead. Serve this soup with sliced tomatoes and tortillas.

1  (16-ounce) package frozen baby gold and white corn (such as Birds Eye), thawed and divided

2  cups  fat-free milk, divided

4  poblano chiles, seeded and chopped (about 1 pound)

1  cup  refrigerated prechopped onion

1  tablespoon  water

3/4  teaspoon  salt

1/2  cup  (2 ounces) reduced-fat shredded sharp cheddar cheese

Place 1 cup corn and 1 1/2 cups milk in a Dutch oven. Bring mixture to a boil over medium heat.  Combine chopped chile, onion, and 1 tablespoon water in a microwave-safe bowl. Cover and microwave at HIGH 4 minutes.  Meanwhile, place 2 cups corn and 1/2 cup milk in a blender; process until smooth. Add pureed mixture to corn mixture in pan. Stir in chile mixture and salt, and cook 6 minutes over medium heat. Ladle soup into bowls, and top each serving with 2 tablespoons cheddar cheese.

Yield: 4 servings (serving size: about 1 1/3 cups soup and 2 tablespoons cheese)

We really like the extra zing of flavor from the fresh cilantro. It adds a nice burst of color to the dish as well. Simply toss some of the distinctive herb on top of the soup just before serving.

2  cups  shredded cooked chicken breast

1  tablespoon  40%-less-sodium taco seasoning (such as Old El Paso)

Cooking spray

2  (14-ounce) cans fat-free, less-sodium chicken broth

1  (16-ounce) can cannellini beans or other white beans, rinsed and drained

1/2  cup  green salsa

Light sour cream (optional)

Chopped fresh cilantro (optional)

Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken; sauté 2 minutes or until chicken is lightly browned. Add broth, scraping pan to loosen browned bits.

Place beans in a small bowl; mash until only a few whole beans remain. Add beans and salsa to pan, stirring well. Bring to a boil. Reduce heat; simmer 10 minutes or until slightly thick. Serve with sour cream and cilantro, if desired.

Yield: 6 servings (serving size: 1 cup)

1 1/4 cup white roux (equal parts butter and flour; cook slowly over low heat)

1 1/2 tablespoon garlic, chopped

8 cup chicken stock

1 quart heavy cream

1 teaspoon liquid smoke

1/4 cup white wine

1/4 cup olive oil

1/2 cup chopped sweet onions

8   medium portobello mushrooms

Salt and Pepper to taste

Croutons

Sour Cream

Sliced Chives (for garnish)

Combine 1/4 cup of olive oil and 3 drops of liquid smoke.  Toss 4 of the Portobello mushrooms in oil mixture and roast them in 350-degree oven for approx 45 minutes.  Remove the mushroom gills from the 4 remaining Portobello’s (underside of the caps).  Chop mushrooms into cubes.  In a large pot saute the onions.  Once onions are sauteed, add uncooked Portobello mushrooms and garlic.  After mushrooms and garlic are cooked add roasted mushrooms, chardonnay and chicken broth and allow simmering for 20 minutes.  Remove from heat and place mixture in blender. Add Roux to pot.  Blend in heavy cream.  Place mixture back in pot on stove and add roux.  Let simmer for 15 minutes. Garnish with croutons, sour cream and sliced chives.

Recipe Courtesy of Paula Deen

4  Servings

2 ounces unsalted butter

1 lb potato, peeled and finely diced

3 onions, finely chopped

4 leeks, cut into thin rings

1 lb carrot, peeled and cut into thin strips

1 small cabbage, finely shredded

1 small cauliflower, in small florets

6-10 vegetable bouillon cubes (may substitute beef or chicken stock cubes or powdered bouillon)

80 fluid ounces boiling water

salt, to taste

freshly ground black pepper, to taste

2-2 1/2 lbs lean lamb stew meat (optional) or beef stew meat, cubed and browned

Melt the butter in a large saucepan, place all the prepared vegetables into the pan and stir over a gentle heat to coat with the butter.  Dissolve the stock cubes in the water and pour over the meat and vegetables.

Add the salt and pepper and simmer gently over a low heat for 1½ hours.  Remove the soup from the heat if not needed immediately.

To serve, bring to the boil, check the seasoning and add more salt and/or pepper if desired.

The soup may be liquidized or puréed and then reheated for a smoother texture, if preferred.

12  Servings

Spicy fresh ginger complements the sweet roasted winter squash and shallots in this easy recipe. Serve with a grilled cheese sandwich for a simple dinner.

4  cups  (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)

1  tablespoon  olive oil

1/4  teaspoon  salt

4  large shallots, peeled and halved

1  (1/2-inch) piece peeled fresh ginger, thinly sliced

2 1/2  cups  fat-free, less-sodium chicken broth

2  tablespoons  (1-inch) slices fresh chives

Cracked black pepper (optional)

Preheat oven to 375°.  Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.  Place half of squash mixture and half of broth 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 saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.

6 servings (serving size: 2/3 cup soup and 1 teaspoon chives)