5 Healthy Soups For Diet You Have Never Seen

Young woman standing in the kitchen and cooking soup for lunch.

Pork, including sausage, and lamb make great soups and even greater stews. This chapter contains a variety of everything from curry to chili.

1. Creamy Potato Soup

A delicious creamy potato soup, flavored with onion and bacon, this soup is hearty enough for a whole meal.

  • 6 slices lowsodium bacon, cut into ½-inch (1.3 cm) pieces
  • 1 cup (160 g) finely chopped onion
  • 3 cups (700 ml) lowsodium chicken broth
  • 5 large potatoes, diced
  • ½ teaspoon dill weed
  • ½ teaspoon white pepper
  • ½ cup (63 g) flour
  • 3 cups (700 ml) fat-free evaporated milk

Place bacon and onion in a large, deep skillet. Cook over medium-high heat until bacon is evenly brown and onions are soft. Drain off excess grease. Transfer the bacon and onion to a slow cooker and stir in chicken broth, potatoes, dill weed, and white pepper. Cover and cook on low 6 to 7 hours, stirring occasionally. In a small bowl, whisk together the flour and milk. Stir into the soup. Cover and cook another 30 minutes before serving.

Yield: 6 servings

Per serving: 483 g water; 401 calories (10% from fat, 19% from protein, 71% from carb); 19 g protein; 4 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 73 g carb; 6 g fiber; 17 g sugar; 484 mg phosphorus; 375 mg calcium; 3 mg iron; 280 mg sodium; 1910 mg potassium; 477 IU vitamin A; 135 mg ATE vitamin E; 30 mg vitamin C; 13 mg cholesterol

2.Sausage and Bean Stew

After tasting this hearty stew with the flavors of Italy, you’ll come back for more.

  • 1¼ cups (269 g) dried navy beans
  • 1 pound (455 g) Italian sausage (see recipe in Chapter 2)
  • 1 cup (160 g) chopped onion
  • ½ cup (50 g) sliced celery
  • 1 cup (235 ml) dry red wine
  • 1 teaspoon rosemary
  • 1½ cups (355 ml) lowsodium vegetable broth
  • 1 cup (180 g) chopped tomatoes

Soak beans in water overnight. Drain, place in a pot, cover with water and simmer for 20 minutes. Drain. Place in slow cooker. Brown the sausage in a skillet over medium-high heat, stir in the onion and celery, and continue cooking until vegetables are soft. Place over the beans in the cooker. Combine remaining ingredients and pour over sausage-bean mixture. Cover and cook on high for 5 to 6 hours or low 8 to 10 hours.

Yield: 4 servings

Per serving: 317 g water; 588 calories (63% from fat, 17% from protein, 20% from carb); 22 g protein; 38 g total fat; 13 g saturated fat; 17 g monounsaturated fat; 5 g polyunsaturated fat; 28 g carb; 7 g fiber; 3 g sugar; 301 mg phosphorus; 93 mg calcium; 3 mg iron; 130 mg sodium; 794 mg potassium; 295 IU vitamin A; 0 mg ATE vitamin E; 17 mg vitamin C; 86 mg cholesterol

3. Sausage Soup

You could make this with ground beef also if you wanted to. It would be a little lower in sodium that way, but we like this as a special treat with the sausage, which we don’t eat very often.

  • 1 pound (455 g) kielbasa, sliced
  • 6 cups (1.4 L) water
  • 1 can (14 ounces, or 400 g) no-salt-added diced tomatoes
  • ½ cup (50 g) sliced celery
  • 1 cup (130 g) sliced carrots
  • 1 cup (105 g) uncooked macaroni
  • ½ teaspoon Salt-Free Seasoning Blend (see recipe in Chapter 2
  • ) ½ teaspoon basil
  • ½ teaspoon oregano
  • 2 tablespoons (15 g) lowsodium onion soup mix

Combine all ingredients in slow cooker. Cover and cook on low 8 to 10 hours.

Yield: 6 servings

Per serving: 360 g water; 176 calories (54% from fat, 16% from protein, 30% from carb); 7 g protein; 11 g total fat; 4 g saturated fat; 5 g monounsaturated fat; 1 g polyunsaturated fat; 13 g carb; 2 g fiber; 3 g sugar; 92 mg phosphorus; 59 mg calcium; 2 mg iron; 444 mg sodium; 333 mg potassium; 3713 IU vitamin A; 0 mg ATE vitamin E; 8 mg vitamin C; 25 mg cholesterol

4. Chinese Pork Soup

If you like Chinese food, you’ll love this soup. And if you use soy sauce recipe in Chapter 2, it doesn’t have the alarmingly high sodium content that most Asian food does.

  • 1 pound (455 g) boneless pork loin roast, cut in ½–inch (1.3 cm) cubes 1 cup (130 g) julienned carrots
  • ½ cup (50 g) chopped scallions
  • ½ teaspoon finely chopped garlic
  • ¼ cup (60 ml) lowsodium soy sauce
  • ½ teaspoon finely chopped fresh ginger
  • ¼ teaspoon black pepper
  • 2 cups (475 ml) lowsodium beef broth 4 ounces (115 g) mushrooms, sliced
  • 1 cup (50 g) bean sprouts

Cook pork in large nonstick skillet over medium heat for 8 to 10 minutes. Stir occasionally. Mix pork and remaining ingredients except mushrooms and bean sprouts in slow cooker. Cover and cook on low 7 to 9 hours or on high 3 to 4 hours. Stir in mushrooms and bean sprouts. Cover and cook on low 1 hour.

Yield: 6 servings

Per serving: 204 g water; 145 calories (33% from fat, 54% from protein, 13% from carb); 19 g protein; 5 g total fat; 2 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 5 g carb; 1 g fiber; 2 g sugar; 213 mg phosphorus; 28 mg calcium; 1 mg iron; 160 mg sodium; 540 mg potassium; 3677 IU vitamin A; 2 mg ATE vitamin E; 4 mg vitamin C; 42 mg cholesterol

5. Curried Pork and Split Pea Soup

Here’s a little different version of split pea soup, with curry powder kicking up the flavor.

  • 1½ pounds (680 g) boneless pork loin roast
  • 1 cup (225 g) green split peas, rinsed and drained
  • ½ cup (65 g) finely chopped carrots
  • ½ cup (50 g) finely chopped celery
  • ½ cup (80 g) finely chopped onions
  • 6 cups (1.4 L) lowsodium chicken broth
  • 2 teaspoons curry powder
  • ½ teaspoon paprika
  • ½ teaspoon ground cumin
  • ¼ teaspoon pepper
  • 2 cups (60 g) fresh spinach, torn

Trim fat from pork and cut pork into 2-inch (5 cm) pieces. Combine split peas, carrots, celery, and onions in slow cooker. Stir in broth, curry powder, paprika, cumin, and pepper. Stir in pork. Cover and cook on low 10 to 12 hours or on high 4 hours. Stir in spinach. Serve immediately.

Yield: 6 servings

Per serving: 407 g water; 329 calories (23% from fat, 45% from protein, 32% from carb); 37 g protein; 9 g total fat; 3 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 27 g carb; 12 g fiber; 5 g sugar; 427 mg phosphorus; 145 mg calcium; 4 mg iron; 273 mg sodium; 1157 mg potassium; 9641 IU vitamin A; 2 mg ATE vitamin E; 5 mg vitamin C; 62 mg cholestero

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