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Nutrition
Healthier Soup Recipes
 Eating healthy doesn't always mean giving up taste and cutting portions.
MetroHealth's Nutrition team members have compiled some of their favorite healthy soup recipes for cooks who want a great meal without the guilt.
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Vegetarian Chili
Ingredients
- Vegetable oil cooking spray
- 1 cup chopped onion
- 3 cloves garlic, minced
- 1 cup water
- 1/2 cup diced green pepper
- 2 Tbsp chili powder
- 1 1/2 tsp ground cumin
- 2 (14 1/2 oz) cans no-salt-added stewed tomatoes, undrained
- 1 (15 oz) can red kidney beans, drained
- 1 (15 oz) can garbanzo beans, drained
- 1/4 cup fat-free sour cream
Cooking Instructions
Coat a large stock pot with cooking spray; place over medium heat until hot. Add onion and garlic; sauté 5 minutes. Add water and next 6 ingredients; bring to a boil. Reduce heat and simmer, uncovered, 30 minutes. Top each serving with sour cream. Makes 1 1/2 quarts.
Nutrition Information
- Serving Size: 1 1/2 cups chili and 1 Tbsp fat-free sour cream
- Calories: 300
- Carbohydrate: 56 g
- Protein: 16 g
- Fat: 3 gm
- Cholesterol: 0 mg
- Sodium: 350 mg
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Minestrone
Ingredients
- 2 tsp olive oil
- 1 small zucchini, cubed
- 1 onion, chopped
- 1/2 pound frozen green beans
- 3 garlic cloves, chopped
- 1/8 tsp black pepper
- 2 medium carrots, chopped
- 1 Tbsp basil
- 2 stalks celery, chopped
- 8 cups water
- 2 potatoes, cubed
- 1 cup canned white navy beans
- 4 tomatoes, cubed
- 1 cup elbow macaroni, cooked
Cooking Instructions
Heat oil in a large, heavy pan. Add onion, garlic, carrots, and celery. Sauté the vegetables until the onion is transparent. Add the potatoes, tomatoes, zucchini, green beans, black pepper, basil, and water. Simmer for 30 minutes. Add the white beans and the pasta. Add more water if soup is too thick. Heat and serve. Makes 8 servings.
Nutrient Information
- Serving Size: 1 cup
- Calories: 127
- Carbohydrate: 24 g
- Protein: 5 g
- Fat: 1 g
- Cholesterol: 0 mg
- Sodium: 174 mg
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Broccoli Cheese Soup
Ingredients
- 10 oz package frozen, chopped broccoli, thawed, and drained
- 1/4 cup diced celery
- 1/4 cup chopped onion
- 1 cup salt-free chicken broth
- 2 cups fat-free milk
- 2 Tbsp cornstarch
- 1/4 tsp salt
- Dash of black pepper
- Dash of ground thyme
- 1/4 cup shredded Swiss cheese
Cooking Instructions
Place celery, onion and broth in a saucepan. Bring to a boil; reduce heat and cook until vegetables are tender, about 8 minutes. Add broccoli. Mix together milk, cornstarch, salt, pepper and thyme. Add to cooked vegetables and cook, stirring constantly, until soup is slightly thickened and mixture just begins to boil. Remove from heat and add cheese, stirring until melted. Makes 4 servings.
Nutrition Information
- Serving Size: 1 cup
- Calories: 120
- Carbohydrate: 12 g
- Protein: 10 g
- Fat: 3 g
- Cholesterol: 9 mg
- Sodium: 52 mg
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