Comforting Soup Recipes

By Sarah – December 30, 2011

One of the most comforting things in the wintertime is a hot, steamy, delicious bowl of soup. While a can of Campbell’s gets the job done, homemade is always the best (and healthiest) choice. So fire up the burner and get ready because we’ve got a few recipes you may want to try out this season:

1. Miso soup with watercress and shiitakes – “Miso, a Japanese flavoring, is made by fermenting cooked soybeans. White and yellow misos are mild; dark varieties have more complex flavors.”

Nutritional Analysis (per serving)
Serving size: About 1 cup
Calories: 98 | Monounsaturated fat: 2 g | Protein: 8 g | Cholesterol: 0 mg | Carbohydrate: 7 g | Sodium: 495 mg | Total fat: 4 g | Fiber: 1 g | Saturated fat: <1 g

2. Zesty tomato soup – “Tomatoes are a good source of lycopene, an antioxidant that may help protect against cancer and cardiovascular disease. Lycopene is most plentiful in red tomatoes and is best absorbed when the tomatoes have been cooked.”

Nutritional Analysis (per serving)
Serving size: About 1.5 cups
Calories: 194 | Cholesterol: 5 mg | Protein: 10 g | Sodium: 616 mg | Carbohydrate: 33 g | Fiber: 2 g | Total fat: 3 g | Potassium: 1237 mg | Saturated fat: 1 g | Calcium: 231 mg | Monounsaturated fat: < 0.5 g

3. Potato soup with apples and brie cheese – “Instead of heavy cream, this potato soup uses fat-free evaporated milk for its creamy base. This substitution alone cuts out 107 calories, 22 grams of fat and 77 milligrams of cholesterol a serving. This soup is an excellent source of potassium, calcium and vitamin C.”

Nutritional Analysis (per serving)
Serving size: About 2 cups
Calories: 248 | Cholesterol: 18 mg | Protein: 13 g | Sodium: 198 mg | Carbohydrate : 40 g | Fiber: 5 g
Total fat 4 g Potassium 680 mg | Saturated fat: 3 g | Calcium: 323 mg | Monounsaturated fat: 1 g

4. Gingery chicken noodle soup – “To make this vegetarian, substitute cubes of extra-firm tofu for the chicken and use vegetable stock.”

Nutritional Analysis (per serving)
Calories: 184 | Monounsaturated fat: 2 g | Protein: 22 g | Cholesterol: 33 mg | Carbohydrate: 11 g | Sodium: 267 mg | Total fat: 5 g | Fiber: 2 g | Saturated fat: 1 g

5. Corn chowder with roasted poblanos – “Dark green poblanos take on a smoky flavor when roasted. That smokiness makes them a perfect contrast for the sweet corn flavor of this filling main course.”

Nutritional Analysis (per serving)
Serving size: About 2 1/4 cups
Calories: 301 | Cholesterol: 3 mg | Protein: 9 g | Sodium: 527 mg | Carbohydrate: 52 g | Fiber: 4 g
Total fat 9 g Potassium 1,052 mg | Saturated fat: 1 g | Calcium: 110 mg | Monounsaturated fat: 6 g

6. Wild rice mushroom soup – Loaded with veggies and grains, this is a filling, balanced soup that would be sure to warm one up on a chilly night!

Nutritional Analysis (per serving)
Serving size: About 1.5 cups
Calories: 170 | Cholesterol: 6 mg | Protein: 7 g | Sodium: 190 mg | Carbohydrate: 20 g | Fiber 1.5 g | Total fat: 5 g | Potassium: 379 mg | Saturated fat: 1 g | Calcium: 74 mg | Monounsaturated fat: 3 g
Sources: MayoClinic.com

 
 

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