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.  |
| 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 | |
| parsley Makes 8 servings |
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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 | |||
