Soup Recipes

View recipes for the following soups:

  • Awesome Abs Chicken & White Bean Soup
  • Hearty Smarty GardenVegetable Soup
  • High Impact Onion Soup
  • Nutritious Curried Butternut Squash Soup
  • Up Your Reps Lentil Soup


Awesome Abs Chicken & White Bean Soup

Awesome Abs Chicken & White Bean Soup We’ve got your protein. We’ve got your fibre. We’ve got your super soup right here.

6 cups chicken broth 1.5L ♦ In a large saucepan, combine all the ingredients except cheese.
♦ Simmer for 30 minutes.
♦ Discard bay leaf and serve with a sprinkle of cheese. white-bean-soup
2 cups canned Great Northern or white kidney beans, rinsed & drained 500mL
2 large leeks, thinly sliced 2
2 cups carrots, large diced pieces 500mL
1 tbsp minced garlic 15mL
1 bay leaf 1
1⁄2 tsp pepper 2mL
4 skinless chicken breast,cooked and cut into bite-sized pieces 4
2 tsp dried sage 10mL
2 tsp salt 10mL
light Parmesan cheese Makes 8 servings

Hearty Smarty Garden Vegetable Soup

Hearty Smarty Garden Vegetable SoupIt’s so fast to make and so good for you. Just the ticket after an afternoon skate or hot from the thermos when downhill skiing.

1-48oz can low-sodium tomato juice 1.36L ♦ In a large saucepan, combine all the ingredients and simmer over medium heat until pasta is tender . Stir in parsley and serve or store in a container in the refrigerator.
1-19oz can chunky pasta style stewed tomatoes 540mL
1 cup celery, diced 250mL
1⁄2 cup green pepper 125mL
1 Carrot, thinly sliced 1
1-14oz can green beans 398mL
1-12oz can kernel corn 341mL
1 tsp black pepper 5mL
1 tsp garlic powder 5mL
1 cup macaroni with added fibre 250mL
Makes 8 servings









High Impact Onion Soup

This is a classic dish but often dangerously high in fat because of all the cheese on top. Try our version and your body will thank you for it.

5 cups sliced Vidalia or Spanish onions 1.25L ♦ In a nonstick saucepan,sauté onions and garlic inwater until soft, approx.5 minutes.
♦ Stir in sugar, flour andbeef stock. Bring to boil,cover, reduce heat and simmer for 20 minutes.
♦ Pour into individual ovenproof soup bowls.
♦ Toast bread; cut into quarters and add two quarters on top of each soup bowl.
♦ Mix cheeses together and sprinkle over toast.
♦ Broil just until cheese is melted. Serve heat from the oven
2 tsp minced garlic 10mL
1 tbsp water 15mL
1 1⁄2 tsp sugar 7mL
1 1⁄2 tsp all-purpose flour 7mL
5 cups beef stock or broth 1.25L
2 slices whole wheat light bread, no crust 2 slices
1⁄2 cup shredded light cheddar cheese 125mL
1⁄2 cup shredded light mozzarella cheese 125mL
Makes 4 servings










Nutritious Curried Butternut Squash Soup

This velvety soup gets its creamy texture not from fat but the puréed squash and the curry flavour tops it all off.

2 large butternut squash 2 ♦ Preheat oven to 350°F(180°C).
♦ Spray baking sheet with nonstick cooking spray and wipe off excess with a paper towel.♦ Cut squash in half and place on baking sheet cut side down.

♦ Bake for 50 minutes or until soft then remove seeds and pulp.

♦ In a nonstick skillet, add margarine and onions. Sauté until onions are translucent.

♦ Stir in curry powder, allspice, salt and pepper then add chicken broth. Simmer for 10 minutes.

♦ Place half of squash pulp and broth mixture in food processor or blender until smooth. Pour into saucepan. Repeat with remaining squash pulp and broth mixture.

♦ Simmer soup until heated through. Add water to achieve preferred consistency.

♦ Serve with a sprinkle of chives on top.

2 tbsp light margarine 25mL
2 cups chopped onions 500mL
4 tsp curry powder 20mL
1⁄4 tsp allspice 1mL
4 1⁄2 cups chicken broth 1.125L
1 tsp salt 5mL
1⁄2 tsp black pepper fresh chopped chives nonstick cooking spray 2mL
Makes 8 servings









Up Your Reps Lentil Soup

Soups are an excellent way to stave off hunger and this low-fat lentil soup is a great choice. Keep a batch in the fridge or freezer and enjoy a cup after a day tobogganing.

2 cups canned lentils, rinsed and drained 500mL ♦ In a large saucepan, add all ingredients except parsley.
♦ Simmer on low heat for 30 minutes. Add parsley just prior to serving.
7 cups boiling water 1.75L
2 cups smoked cooked ham, cut into small pieces 500mL
1⁄2 cup rice 125mL
1 tsp minced dried onion 5mL
2 tbsp light margarine 25mL
1⁄4 tsp dried parsley season to taste with pepper 1mL
Makes 6 servings



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