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Now that the hustle and bustle of the holidays is behind us, it’s a great time for some simple comfort food. Cut back on calories and cash, without sacrificing any flavors, by cooking delicious creamy soups at home. For more creamy soup ideas, check out the complete collection from Cooking Light.
Red Lentil-Pumpkin Soup
INGREDIENTS
2 teaspoons canola oil
1 cup chopped onion
1 teaspoon minced garlic
3 1/2 cups organic vegetable broth, divided
1 cup dried small red lentils
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
1 cup water
3/4 cup canned pumpkin
1 tablespoon grated peeled fresh ginger
1 tablespoon fresh lemon juice
3 tablespoons plain low-fat yogurt
1/4 cup unsalted pumpkinseed kernels, toasted
1/4 cup chopped fresh cilantro
PREPARATION
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Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic to pan; sauté 4 minutes. |
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Stir in 3 cups broth, lentils, and next 4 ingredients (through red pepper); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until lentils are tender. |
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Place the lentil mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. |
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Return lentil mixture to pan over medium heat. Add remaining 1/2 cup broth, 1 cup water, and pumpkin to pan; cook 3 minutes or until thoroughly heated. |
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Stir in ginger and lemon juice. Ladle 1 1/2 cups soup into each of 4 bowls; top each serving with about 2 teaspoons yogurt, 1 tablespoon pumpkinseeds, and 1 tablespoon cilantro. Stir in 3 cups broth, lentils, and next 4 ingredients (through red pepper); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until lentils are tender. |
TOTAL TIME: 28 MIN | YIELD: SERVES 4
Source: Cooking Light, November 2012
Total Per Serving: Calories - 291, Carbs - 41.1g, Fat - 7.5g, Protein - 17g, Fiber - 9.8g, Sodium - 648mg.
Avocado-Corn Chowder with Grilled Chicken
INGREDIENTS
2 ripe avocados, divided
1 1/2 cups water
1/2 cup fresh orange juice
1 teaspoon honey
1 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon ground red pepper (optional)
12 ounces skinless, boneless chicken breast
1 teaspoon olive oil
1 small garlic clove, cut in half
1 1/2 cups fresh corn kernels (about 3 ears)
1 cup chopped red bell pepper
1/3 cup chopped green onions
1/4 cup chopped fresh cilantro
4 lime wedges
PREPARATION
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Peel and coarsely chop 1 avocado; place in a blender. Add water, orange juice, honey, 3/4 teaspoon salt, 1/4 teaspoon black pepper, and red pepper, if desired; blend until smooth. Place in freezer to chill while chicken cooks. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic to pan; sauté 4 minutes. |
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Heat a grill pan over medium-high heat. Brush chicken with oil; sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place chicken in pan; cook 4 minutes on each side or until done. Remove chicken from pan; rub chicken with cut sides of garlic halves. Let chicken stand 10 minutes; cut or shred into bite-sized pieces. |
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Peel and dice remaining avocado. Stir diced avocado, corn, bell pepper, and onions into chilled avocado puree. Spoon chowder into bowls; top with chicken and cilantro. Serve with lime wedges. |
Source: Cooking Light, August 2011
Total Per Serving: Calories - 359 , Carbs - 30 g, Protein - 24.5 g, Fiber - 9.7 g, Sodium - 558 mg.
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The Healthier Recipe of the Month is a feature primarily intended to provide accessible recipe options for those who may not have previously focused on healthy eating and aren't sure where to start or those who are looking to make incremental changes in their eating habits and overall dietary choices. These recipes are provided for educational purposes only, not as a substitute for professional health or dietary advice. Most recipes can be modified to substitute ingredients more appropriate for your personal dietary needs and preferences, particularly if your physician or dietician recommends avoiding particular foods.
Always seek the advice of a physician or other qualified healthcare provider (such as a dietitian) with any questions regarding a nutritional or other eating issue. Never disregard advice or treatment received from a health professional.
