Friday, June 5, 2009

3 Low Calorie/Low Point Soups

As promised, here are all the soup recipes I've been showing you all week long. All can be made VEGAN if you use veggie broth. Enjoy!

Mushroom Spinach Soup
Makes 4 servings (0 WWP each)

* Pictures of this soup can be seen by clicking HERE.

3 c low sodium chicken or veggie broth
½ c chopped cauliflower
½ c chopped broccoli florets
½ onion, diced
1 tsp peeled and minced ginger
2 cloves garlic, minced
1 Tbsp extra virgin olive oil
Splashes of Annie’s Vegan Worchestshire Sauce
10 white mushrooms, chopped into pieces
3 big handfuls of fresh spinach, chopped
Salt & Freshly Ground Pepper to taste
Toasted Pumpkin seeds for garnish

Bring the chicken broth to a boil in a large soup pan and add the cauliflower, broccoli, onion, ginger and 1 clove of garlic. Cook over medium heat for about 20 minutes.

Meanwhile, in a small sauce pan over medium heat, add the oil. Add the other clove of garlic and sauté for about 30 seconds. Add the mushrooms and worchestshire and sauté for about 2 minutes or until they are soft. Turn off the heat and add the spinach.

Remove the chicken broth mix from the heat and allow to cool for 10 minutes. Puree this mix and return it to the pan. Stir in the mushrooms/spinach mixture, season with salt and pepper, top with pumpkin seeds and enjoy.

White Bean & Roasted Tomato Soup
Makes 4 servings

* Pictures of this soup can be seen by clicking HERE.

4 to 6 medium tomatoes, cut in half length wise
1 large carrot, chopped
2 Tbsp extra virgin olive oil
1 tbsp minced garlic
½ onion, chopped
1 stalk celery, chopped
3 c low sodium chicken or veggie broth
1 15 oz can cannellini beans, drained and rinsed
4-5 dashes of hot salt
Sea Salt & freshly ground pepper to taste
Cilantro for garnish, optional

Preheat the oven to 350 degrees.

In medium bowl, add the tomatoes, carrots, garlic and 1 Tbsp olive oil. Toss to coat.

Place the tomato/carrot mixture in a roasting pan (or cookie sheet lined with foil) and roast for about 45 minutes or until the tomatoes are almost blackened and very soft.

When the tomatoes are close to being done, heat the remaining tbsp olive oil in a large soup pot over medium heat and add the onion and remaining garlic. Saute for 5 minutes stirring frequently.

Add the celery and continue sautéing for 8-10 minutes.

Add the broth, beans, tomatoes, carrots plus salt and pepper. Bring the soup to a boil. Cover, decrease the heat, and simmer over low heat for 1 hour.

Remove from heat and pour only half the soup mixture in a blender and puree.
Return puree to pan and serve immediately. Adjust seasoning as needed and top with cilantro if desired.

Carrot & Ginger Soup
Makes 4 servings, 1 WWP each

* Pictures of this soup can be seen by clicking HERE.

4 large, thick carrots, sliced
2 cups low sodium chicken or veggie broth
1 Tbsp Extra Virgin Olive Oil
½ large onion, chopped
2 cloves garlic, minced
2 Tbsp minced ginger
1 Tbsp brown sugar
Salt & freshly ground pepper to taste
Toasted Pumpkin Seeds for garnish

Cook the carrots in a large pot with the broth until tender, about 25-30 minutes.

Remove from the heat an let cool 10 minutes

While the carrots cook, heat the oil in a large saucepan over medium heat. Add the onion, garlic, and ginger and sauté for about 6-8 minutes until the onion is soft and slightly browned (if you want it carmelized).

Transfer the onion mixture to the carrot soup mixture and blend until smooth.

Garnish with toasted pumpkin seeds


  1. ohh the white bean soup caught my eye the most! it is supposed to storm for the next TEN DAYS i think soup ight have to be in the game plan!

  2. Thanks so much! They sound delicious!!

  3. Yum, I love soups! Thanks for the recipes :D

  4. Thanks for posting these recipes Danica! I'm loving the sound of that carrot ginger soup! YUMMY! :D

  5. carrot and ginger soup - such a magical combo of flavors :)

  6. Thanks for the secret bloggie gift! I am going to post it up on my blog tonight and give my recap! Your stuff was awesome :)

  7. Runliveandenjoy ~ Yeah! I am soooo glad you finally got your package. I was wondering what was taking it so long. I am glad you like everything - can't wait to hear what you think of it all. Off to check it out!