Healthy fall soups

Healthy fall soups
Here are a few healthy soup recipes by some of the best foodies.

Red Lentil and Black Bean Stew
Healthy recipe by Jessica Girdwain, from the Runner’s World Cookbook ­ 150 Ultimate Recipes for Fueling Up and Slimming Down While Enjoying Every Bite (Rodale, 2013)

Makes 4 servings

Ingredients:

1 tablespoon extra-virgin olive oil
1 onion, chopped
2 cloves garlic, minced
1/2  teaspoon chili powder
1/2  teaspoon paprika
1/2  teaspoon ground cumin
4 cups low-sodium vegetable broth
1 tablespoon tomato paste
3/4 cup red lentils
1 can (15 ounces) black beans, drained and rinsed, half mashed with a fork
Juice of 1 lime
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 tablespoons chopped fresh cilantro

Preparation:

Heat the oil in a large soup pot over medium heat. Add the onion and cook, stirring frequently, for 5 minutes, or until soft. Add the garlic, chili powder, cumin and paprika and cook for 1 minute. Add the broth and tomato paste. Raise the heat to high and bring the mixture to a boil. Add the lentils. Reduce the heat to a simmer and cook for 25 minutes, or until the lentils are tender.
Add the black beans (both whole and mashed), lime juice, salt and pepper. Cook for 5 minutes, or until heated through. Ladle into bowls and sprinkle with the cilantro.

Nutritional Information:  (Serving  size: 1 cup): 248 calories; 38 g carbs; 10 g fiber; 14 g protein; 5 g total fat (0.5 g saturated fat); 542 mg sodium

Indian Spiced Carrot Soup with Ginger
Healthy recipe from the Natural Epicurean Academy of Culinary Arts (naturalepicurean.com) in Austin, Texas

Makes 9 servings

Ingredients:

4 cups carrots chopped into 1/4 inch pieces
1 teaspoon coriander seeds
1/2 teaspoon yellow mustard seeds
3 tablespoons sesame oil (optional)
1/2 teaspoon curry powder
1 tablespoon peeled and minced fresh ginger
2 cups chopped onion
Salt and pepper, to taste
3 cups vegetable broth
2 teaspoons fresh lime juice
1 1/2 teaspoons finely grated lime zest
3/4 teaspoons garam masala, for garnish

Preparation:

To cook the carrots, bring a medium pot of water to a boil. Add the carrots, reduce heat to a simmer, and cook about 8 minutes until soft. Drain and set aside.

Grind the coriander and mustard seeds in a spice mill to fine powder.
 
Heat the oil in a 3-quart saucepan over medium-high heat. (If not using oil, heat a tiny amount of vegetable broth.)  Add the ground seeds and curry powder; stir 1 minute. Add the ginger; stir 1 minute. Add the onion and sprinkle with salt and pepper. Sauté until the onion begins to soften, about 3 minutes.  

Add the cooked carrots and the broth. Bring to a boil. Remove from heat and allow to cool.

Puree or mash the soup to desired consistency. Stir in lime juice and zest and season with salt pepper.

Garnish with a pinch of garam masala.

Nutritional Information: (Serving size: 1 cup)  (no oil): 58 calories; 2 g fat;  0 g cholesterol; 90 mg sodium:; 9 g carbs; 3 g dietary fiber

Healthy New England Clam Chowder

Healthy Recipe by Dr. Janet Brill, author of Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease (Three Rivers Press, 2011)

Makes 10 servings
 
Ingredients:

1/2 head cauliflower (to make about 2 cups of puree)
1 tablespoon extra virgin olive oil
4 cloves garlic, minced
1 yellow onion, chopped
3 tablespoons all-purpose flour *
1 cup water
2 (10-ounce) cans baby clams in water, with their liquid
2 cups 1% milk
3/4 pound red potatoes, cut into ½-inch cubes
4 sprigs fresh thyme
2 bay leaves
Salt and pepper to taste
Smoked paprika, to garnish for a smoky flavor

*Use garbanzo bean (chickpea) flour to make this soup gluten-free

Preparation:

Chop and steam the cauliflower, then purée in a blender until smooth. Set aside.
In a large pot, combine the olive oil, garlic and onion and sauté for 5 minutes.
Add the flour and stir for 1 minute.
Add the puréed cauliflower, water, clams, milk, potatoes, 2 thyme springs and the bay leaves.
Bring the soup to a boil, stir and reduce to a simmer. Cook for 20-30 minutes, until the potatoes are soft and the soup thickens.
Stir every 5-10 minutes.
Add salt and pepper to taste.
Garnish each serving with thyme and smoked paprika.

Nutritional Information: (Serving size: 1 cup): 114 calories; 2 g fat; 13 mg cholesterol; 16 g carbs; 2 g dietary fiber; 8 g protein; 390 mg sodium

Hearty Lentil Soup

Healthy Recipe by Pamela Elizabeth, owner of Blossom Du Jour Restaurant in New York City (Vegan)  (blossomdujour.com)

Makes 15 servings

Ingredients:

2 large onions, diced
3 stalks celery, diced
3 large carrots, diced
3/4 cup fresh thyme leaves
2 bay leaves
2 tablespoons canola oil (just enough to coat the pan)
16 cups water
5 cups brown lentils, picked through and washed
3 cups tomato sauce
3 cups vegetable broth (Rapunzel salt free veggie cubes are the best!)
Salt and pepper to taste

Preparation:

Sauté the onions, celery, carrots, thyme and bay leaves in canola oil for about 5-7 minutes, and set aside.  

Pour the water into a large pot, add the lentils and bring to a boil. Add the tomato sauce and vegetable broth and season with salt and pepper. Blend in the sautéed ingredients and continue to cook down until the lentils are very soft (about 1 hour).  Remove the bay leaves before serving.  

Nutritional Information: (Serving size: 1 cup): 150 calories; 0.5 g fat; 0 g cholesterol; 0 mg sodium; 26 g carbs; 5 g fiber; 15 g protein

Fall Country Vegetable Soup
Healthy recipe from Jackie Newgent, RDN, 1,000 Low-Calorie Recipes (Houghton Mifflin Harcourt, 2012)
 
Makes 9 servings
 
Ingredients:
 
1 tablespoon extra-virgin olive oil
1 medium red onion, finely diced
2 teaspoons apple cider vinegar
1 1/2 teaspoons sea salt, or to taste
2 medium turnips or 1 large rutabaga, peeled and cut into 3/4-inch pieces
1 large carrot, unpeeled, scrubbed and cut into 3/4-inch pieces
1 medium parsnip, unpeeled, scrubbed and cut into 3/4-inch pieces
1 medium sweet potato, unpeeled, scrubbed and cut into 3/4-inch cubes
1 teaspoon finely chopped fresh rosemary
1/2 teaspoon hot pepper sauce, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
1/4 teaspoon ground cinnamon, or to taste
6 cups low-sodium vegetable broth
2 cups chopped fresh kale leaves
1/4 cup chopped fresh flat-leaf parsley
 
Preparation:
 
Heat the oil in a large saucepan or stockpot over medium heat. Add the onion, vinegar and 1/4 teaspoon of the salt and sauté until slightly cara¬melized, about 10 minutes.
 
Add the turnips, carrot, parsnip, sweet potato, rosemary, hot pepper sauce, black pepper, cinna-mon, broth and the remaining 1 1/4 teaspoons salt. Increase heat to high and bring to a boil. Reduce heat to medium-low and simmer, uncovered, for 12 minutes. Add the kale and simmer until all the vegetables are tender, about 12 additional min¬utes. Adjust seasoning.
 
Stir the parsley into the soup, ladle into individual bowls and serve.
 
Nutritional Information: (Serving size: 1 cup): 70 calories; 2 g total fat (0 g saturated); 14 g carbs (5 g sugars); 3 g fiber; 1 g protein; 0 mg cholesterol;  520 mg sodium

CHARLES PLATKIN, Ph.D., M.P.H., THE DIET DETECTIVE is one of the country's leading nutrition and public health advocates, whose syndicated health, nutrition and fitness column, the Diet Detective appears in more than 100 daily newspapers nationally. Dr. Platkin is also the founder of DietDetective.com, which offers nutrition, food, and fitness information. Platkin is a health expert and blogger featured on Everydayhealth.com, Active.com and Fitnessmagazine.com. Additionally, Platkin is a Distinguished Lecturer at the CUNY School of Public Health at Hunter College in New York City.

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