Posted on: 01.05.2021 Posted by: Drlark Comments: 0

June 14, 2004


Chicken Soup with Brown Rice

(makes about 6 servings)

5 cups low-sodium, low-fat

chicken broth

3 carrots, peeled and cut into 1/4 inch pieces

1 stalk celery, cut into 1/4 inch pieces

1 sweet potato, peeled and cut into 1/4 inch pieces

1 teaspoon salt

2 cups cooked chicken, cut into bite size pieces

1 cup cooked brown rice

  1. In 3-quart saucepan, combine carrots, celery,

    sweet potato, broth, and salt; heat to boiling over high heat.

  2. Reduce heat and simmer until vegetables are

    tender, about 15 minutes.

  3. Stir in chicken and rice; heat through.

Nutritional Facts:


Fat: 5g Fiber: 2g
Sodium: 510mg Carbs: 17g  


Crab and Corn Chowder

(serves 4 to 6)

1 small onion, finely chopped

1/2 red pepper, diced

2 tablespoons olive oil

3 tablespoons rice flour

14 ounces vegetable broth

1 1/2 cups unflavored soy or rice milk

1/2 cup mild salsa

8 ounces crab, chopped or shredded

1 cup corn

1 cup cooked brown or basmati rice

1/2 teaspoon black pepper

  1. In a soup pot, saut� onion and pepper in olive

    oil until soft.

  2. Stir in flour and cook for 1-2 minutes.
  3. Add broth, milk, and salsa and bring to a

    boil, stirring frequently.

  4. Reduce to medium heat and add crab, corn,

    rice, and pepper.

  5. Cook an additional 5-7 minutes.
  6. Serve hot.

Nutritional Facts*:
Calories: 170 Fat: 7g Fiber: 3g
Sodium: 173mg Carbs: 20g  
*Calculated with soy milk.



(serves 4)

1 1/2 cup of vegetable juice

6 plum tomatoes, peeled, seeded, and chopped

1/2 medium cucumber, seeded, and chopped

1/2 red pepper, chopped

1/2 green pepper, chopped

1 small red onion chopped

3 cloves garlic finely chopped

Juice of 1/2 lemon

1 teaspoon Worcestershire sauce

1 tablespoon olive oil

1 tablespoon fresh herbs, such as parsley and/or basil (optional)

  1. In a large bowl, combine all ingredients except

    the fresh herbs.

  2. Refrigerate for 6 to 8 hours.
  3. Serve chilled, topped with chopped fresh herbs

    and salt and pepper to taste.





Fat: 4g Fiber: 3g
Sodium: 85mg Carbs: 13g  



Squash Soup

(serves 4 to 6)

2 t olive oil

2 medium onions, chopped

3-4 garlic cloves, minced

1 large butternut squash, peeled and cubed

3-4 potatoes, peeled and cubed

3/4 C apple juice (make sure it’s 100% juice, not sweetened)

3 1/4 C chicken or vegetable broth

1/2 C soy or rice milk

1 t ginger

3 t fresh parsley, chopped and divided

  1. In a large soup pot, sauté onions and

    garlic in olive oil for 3-5 minutes.

  2. Add squash, potatoes, juice, and broth and

    bring to a boil.

  3. Reduce heat and simmer 40-45 minutes.
  4. Mash a few pieces of squash and potatoes against

    side of pot to ensure they are soft.

  5. Ladle half of the mixture into a food processor

    or blender and purée.

  6. Add puréed mixture back into pot.
  7. Add milk, ginger, and 2 teaspoons of parsley.
  8. Simmer for 3-5 minutesTop with remaining teaspoon

    of parsley and serve warm.





Fat: 4g Fiber: 6g
Sodium: 77mg Carbs: 64g  
*Calculated with soy milk.


Strawberry Soup

(serves 4)

2 pints of strawberries, sliced

2 t orange juice

1 C soy sour cream

1/2 t vanilla

1 C rice or soy milk

1/4 C honey

extra strawberries or mint leaves for garnish

  1. Blend strawberries, orange juice, soy sour

    cream, vanilla, rice or soy milk, and honey in a blender until


  2. Chill for one to four hours.
  3. Garnish with mint leaves or sliced strawberries

    and serve.

Note: If you are highly acidic, you may

want to use mango or papaya instead of strawberries.





Fat: 14g Fiber: 14g
Sodium: 158mg Carbs: 84g  
*Calculated with soy milk.


Mushroom Barley Soup

Serves eight

1/4 C olive oil

1 large onion, diced

1 C pearl barley

2 carrots, diced

2 1/2 C sliced mushrooms

6 C chicken or vegetable broth

2 bay leaves

pepper to taste

Heat olive oil and sauté onion until transparent.

Add barley and cook for 3 minutes. Add remaining ingredients and

bring to a boil. Lower heat, cover, and simmer for 1 to 1 1/2

hours. Remove bay leaves before serving.





Fat: 8g Fiber: 5g
Sodium: 61mg Carbs: 25g  


White Bean Soup

Serves four

1 large onion, chopped

2-3 cloves garlic, minced

2 T olive oil

1 14 oz can peeled and chopped tomatoes with

   basil, garlic, and oregano

6 cups vegetable broth

2 T fresh basil, chopped

1 t dried oregano

20 oz can navy beans, drained and rinsed

20 oz can northern beans, drained and rinsed

1 C raw spinach, destemmed

1 C tofu, cubed

Parmesan cheese or soy parmesan cheese

Sauté onion and garlic in the olive oil

over medium heat for 4-5 minutes. Add tomatoes and cook for two

minutes. Add bouillon, water, basil, and oregano. Bring to a boil.

Lower heat and simmer for 20 minutes. Add both beans and continue

to simmer for 10 minutes. Add spinach and tofu. Simmer five minutes.

Serve hot. Top with Parmesan cheese.





Fat: 14g Fiber: 19g
Sodium: 1729mg Carbs: 83g  
*Calculated with soy parmesan



Vegetable Lentil Soup

Serves 4 to 6

The onions and mushrooms combined in this soup

will give your immune system a boost.

3 tomatoes, diced

1/2 C lentils

1/2 onion, chopped

1 turnip, chopped

1/2 leek, chopped

1/2 C peas

2 carrots, chopped

8 mushrooms, sliced

1/2 T fennel

1 bay leaf

1 1/2 quarts water

1/2 t salt substitute

1/4 bunch parsley, chopped

Wash lentils. Place all ingredients except parsley

in a pot. Bring to a boil, then turn heat to low. Cook for 2 hours.

Pour the soup into individual bowls. Garnish with chopped parsley.





Fat: 1g Fiber: 11g
Sodium: 74mg Carbs: 28g  




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