Avocado Chicken Corn Chowder

1 medium onion, diced
3 garlic cloves, minced
2-3 T picked jalapeno
4 large avocados, peeled, pit removed
Juice and zest of 2 limes
1 can light coconut milk
2 t ground cumin
1 T coconut oil
Ground black pepper, or to taste
4 cups lite/low sodium chicken broth
1.5 C corn (I only had frozen, fresh would be even better)
2 boneless roasted chicken breasts (from our local grocery store, they happened to be honey-mustard, which worked well), shredded
5 corn tortillas cut into small cubes or strips
Cotija or lite feta cheese, crumbled
Cilantro, chopped

Heat a coconut oil in a sauté pan over medium-high heat; add garlic and onions until starting to brown and soften. Add the pickled jalapeno and cook for a few more minutes. Remove and let cool. When cool place in a blender. Add avocados, lime zest and juice, coconut milk, cumin and 2 cups of the chicken broth. Blend until smooth.

Pour the avocado puree into a pot; add the rest of the chicken broth and heat on medium. Bring to a simmer. Add in the corn and the shredded chicken. Turn heat to low and cover. Heat oven to 325; place tortillas on a cookie sheet and put in oven. Bake until crispy, about 8-10 minutes. Remove from the oven. Serve the chowder in bowls sprinkled with the cheese, tortillas and cilantro.

 From www.pineappleandcoconut.com/ with a few modifications.


Creamy Mexican Turkey Soup

1 T canola or vegetable oil (used olive oil)
1 large carrot, peeled and chopped
1 stalk celery, chopped
1 cup chopped yellow onion (used Trader Joe's mirepoix for carrot/celery/onion)
2 cloves garlic, minced
3 cups chicken or turkey stock or broth (used T.J. turkey gravy; 2 C + 1 C water to cut salt)
1 can diced green chilies, drained
2 cups 1% milk (used non-fat soy)
1/4 cup all-purpose flour
1 teaspoon salt
1 teaspoon chili powder
1/2 teaspoon ground cumin
2 cups shredded turkey
3/4 cup corn, fresh or frozen (used 1.5 C)
3 T chopped fresh cilantro
1 cup light Mexican blend shredded cheese (original used Monterey Jack)
Added: lime juice

In a large stockpot, heat oil over medium-high heat. Add vegetables and garlic and sauté for 5 minutes. Add broth and bring to a boil. Reduce heat to medium-low and simmer, covered, for about 10 minutes. Add chiles.

In a bowl, whisk together milk, flour, salt, chili powder and cumin. Increase heat to high and whisk milk mixture into soup. Stir until thick and bubbly, about five minutes. Reduce heat to low. Add turkey, corn, cilantro and lime (original added cheese at this point and stirred until melted but I sprinkled cheese on top after placed in bowls) heat and soup is hot, 5 to 10 minutes.

From: Recipe Girl

Spicy Thai Vegetable Soup

Chile Paste:
I used about 1 T of my favorite chili paste with garlic and 1 T green
1 stalk lemongrass, minced
2 shallots, minced (½ cup)
1 tsp. red miso
Some water if too thick

8 cups low-sodium vegetable broth + some additional water
1 Tbs. low-sodium soy sauce
1 ½ cups Swiss chard (alternate: beet greens or kale)
1 cup fennel chunks
1 cup sliced mushrooms
1 package firm tofu chunks
1 cup coarsely chopped arugula
¼ to ½ cup fresh mint leaves, chopped
¼ cup chopped parsley

To make Chile Paste:
Put paste ingredients into the small bowl of emersion blender (or food processor) and blend.

To make Soup:
Bring broth to a boil in saucepan over high heat. Stir in soy sauce and chili paste. Add greens, fennel and mushrooms, and bring to a boil. Cook 5 minutes. Reduce heat to medium-low, and simmer 5 minutes. Add tofu, and cook 2 minutes more. Stir in arugula, mint, and parsley, and simmer 1 to 2 minutes, or until herbs wilt.

Modified from a recipe from Vegetarian Times.

Broccoli and Tomato Thai Curry

1 tablespoon olive oil
1 onion, chopped
3 teaspoon Thai green curry paste
15 ounces canned light coconut milk
Vegetable stock
1 tablespoons soy sauce
1 teaspoon brown sugar (did not use)
1 teaspoon kosher salt (did not use)
1 can of drained bamboo shoots (did not use)
1 large head broccoli, stalks chopped, crowns cut into florets (I used 2 bunches of broccolini)
1 pound yukon gold potatoes, peeled, diced small (I used russet as I like the taste better)
1 large tomato, diced (I used 2)
Juice of a lime
1/3 cup thin-sliced fresh basil
Salt & pepper to taste

Heat the oil on in a large, deep skillet or Dutch oven. Add the onion and saute until beginning to soften. Stir in the curry paste until well combined. Add the coconut milk, broth, soy sauce, the broccoli stalks (reserve the florets for a bit so they don't overcook) and potato. Bring nearly to a boil, adjusting heat as necessary. When the potato is mostly cooked, add the broccoli florets, making sure to stir into the hot liquid. Cover and let cook. Stir in the tomato and let warm through. Stir in the lime juice and basil. Season to taste and serve.

Per Serving (1 cup?): 166 Cal (33% from Fat, 12% from Protein, 56% from Carb); 5 g Protein; 7 g Tot Fat; 4 g Sat Fat; 25 g Carb; 5 g Fiber; NetCarb 20; 66 mg Calcium; 2 mg Iron; 664 mg Sodium; 0 mg Cholesterol; Weight Watchers 3 points.

From: A Veggie Venture

Split Pea and Fennel Soup

2 cups chopped fennel (1 bulb or 5 fennel stalks, fronds removed)
1 large onion, chopped (2 cups)
3 cloves garlic, minced (1 tablespoon)
1 cup dry white wine, divided
15 oz. dried green split peas
1 teaspoon fennel seeds, divided (I just threw them all in at beginning)
1 teaspoon dried thyme
1 bay leaf
5 oz. baby spinach leaves (did not add)

Heat saucepan coated with cooking spray over medium heat. Add fennel and onion, and sauté 8 minutes. Stir in garlic and cook 30 seconds.  Add 1/2 cup wine, and simmer 2 minutes. Add split peas, 1/2 tsp. fennel seeds, thyme, bay leaf, and 7 cups water. Bring to a boil, reduce heat to medium-low, cover, and simmer 50 minutes, stirring occasionally. Add remaining 1/2 cup wine, and cook, uncovered 10 minutes, or until split peas are tender. Stir in spinach, and cook 2 minutes, or until spinach is wilted. Remove bay leaf, and puree soup with immersion blender until smooth. Season with salt and pepper, if desired. Toast remaining 1/2 teaspoon fennel seeds in small skillet 2 minutes, or until fragrant. Serve soup garnished with toasted fennel seeds.

Per 1 1/4-cup serving: 227 cal., 13 g protein, 2 g total fat (<1 g sat fat), 42 g carb, 0 mg chol, 481 mg sod, 21 g fiber, 3 g sugars.

From: Vegetarins Times (I think)

Fennel and Tomato Soup

Serves 6

3 Tbs. olive oil
Large fennel bulb, diced (4 cups)
2 cups vegetarian Italian sausages, sliced into 1/2-inch-thick rounds (I used spicy)
2 tsp. fennel seeds
1/2 cup dry white wine
4 cups low-sodium vegetable broth + water as needed
1 28-oz. can chopped tomatoes
3 Tbs. chopped fresh Italian parsley
1 cup or so whole wheat shell pasta

Heat oil in soup pot over medium heat. Add fennel seeds and sauté 3 to 5 minutes. Stir in fennel, and cook 5 to 7 minutes. Add wine and cook 5 to 10 seconds to deglaze pan, scraping up any brown bits. Add broth, tomatoes, parsley and pasta; bring to a boil. Reduce heat to medium, and simmer until pasta is done. Add sausage at end and heat through.

Modified from a Vegetarian Times recipe.

Hot and Sour Mushroom, Cabbage, and Rice Soup

1 tablespoon canola oil
3 jalapeno peppers, diced
6 cloves garlic, minced
1 small lump ginger, grated
1 1/2 cups cremini mushrooms, washed and sliced
1/2 C dried porcini soaked in 1 C hot water; chop when soft and reserve liquid (I added this)
1 lime, zest and juice
8 cups broth — turkey, chicken, or vegetable
1/2 cup jasmine rice (I used 1 C)
Soy sauce
1/2 head green cabbage, cut in half and shaved thin (used pre-shredded)
Chili garlic sauce, to serve

Heat the oil in a large heavy pot or Dutch oven over medium heat. Add the diced peppers, garlic, and ginger and cook for about five minutes or until fragrant and slightly softened. Add the mushrooms and cook for another ten minutes over medium heat, or until mushrooms are browned.

Add the lime zest, porcini liquid and broth and bring to a simmer. Add the rice, cover, and simmer for about 20 minutes or until the rice is just barely soft. Add the shaved cabbage, lime juice, and soy sauce to taste and simmer for another few minutes or until cabbage is hot.

Serve with chili or chili garlic sauce.

Original from: The Kitchn

Thai Style Soup with Tofu

1 tablespoon olive oil
3 cloves minced garlic
1-3T garlic chili paste (depends on how hot you like it)
1-2 (13.5-ounce) cans light coconut milk
4 cups low sodium vegetable broth
1/4 cup fresh lime juice
2T grated fresh ginger
2 tablespoons lower-sodium soy sauce
2 cups thinly sliced carrot
2 cups cut green beans
1 package water-packed firm tofu, drained and cut into small cubes
3/4 cup chopped cilantro leaves

Heat oil in a pot over medium-high heat. Add garlic to pot; sauté 30 seconds or until lightly browned. Add chili paste; sauté 1 minute, stirring constantly. Stir in coconut milk, broth, juice, ginger, and soy sauce. Reduce heat to low; cover and simmer for about 20 minutes. Add carrot and beans, and cook until vegetables are crisp-tender. Add tofu and cook 5 minutes. Garnish with cilantro leaves.

Modified from a Cooking Light recipe. Original: 224 calories; 14g fat; 3g fiber

Spicy Ground Lamb and Rice Soup

1 lb ground lamb with fennel and dried chili
Mirepoix (2 cartons from Trader Joes; about 4 cups)
3 cups cabbage, chopped
1/2 C rice
1/2 C white wine
1-2 T fresh oregano, finely chopped
Ground pepper to taste
1 carton low sodium chicken broth (4 C)
4 C water

Cook meat in soup pot until brown. Remove and set aside. Add mirepoix and cook until soft (if not enough fat from meat add a little olive oil). Add wine to deglaze pot. Add cabbage and cook until starting to wilt. Add broth, water, oregano and pepper. Bring to a boil. Add rice and simmer with cover on until rice is done. Add meat back in and cook until heated through.

By: K2

Collard Green (or Kale) & Black-Eyed Pea Soup

1 tablespoon extra-virgin olive oil
1 large onion, diced
1 large carrot, diced
1 stalk celery, diced
5 cloves garlic, (4 sliced and 1 whole), divided
1 sprig fresh thyme
1/4 teaspoon crushed red pepper, or to taste (I used more)
4 cups reduced-sodium chicken broth
1 15-ounce can diced tomatoes
5 cups chopped collard greens, or kale leaves (about 1 bunch), tough stems removed
1 15-ounce can black-eyed peas, rinsed
6 1/2-inch-thick slices baguette, preferably whole-grain, cut on the diagonal
6 tablespoons shredded Gruyère or Swiss cheese (used light Swiss)
2 slices bacon, crumbled (I used more; original recipe did not use bacon fat for cooking)

Cook bacon in Dutch oven over medium heat. When cooked remove bacon and add the olive oil (if need, I use pretty lean bacon). Add onion, carrot and celery and cook, stirring, until just tender, 5 to 7 minutes. Add sliced garlic, thyme and crushed red pepper and cook, stirring, until fragrant, about 15 seconds. Increase heat to high and add broth, tomatoes and their juice. Bring to a boil, scraping up any browned bits. Stir in collard greens (or kale), reduce heat to maintain a simmer and cook, stirring occasionally, until the greens are tender, 5 to 10 minutes. Discard the thyme sprig. Stir in black-eyed peas; remove from the heat and cover.

Position rack in upper third of oven; preheat broiler. Place baguette slices on a baking sheet and broil until lightly toasted, 2 to 4 minutes. Rub each bread slice with the remaining garlic clove. Turn the slices over and top with cheese. Broil until the cheese is melted, 1 to 3 minutes. Serve the soup topped with the cheese toasts and bacon.

Serves: 6
From: Eating Well
192 calories; 6 g fat; 5 g fiber.