Gingered Butternut Squash Soup

Cooking Time 
55 MinutesIngredients 
1 tablespoon canola oil 
2 cloves garlic, minced 
1 cup finely chopped onions 
1 cup finely chopped celery 
1 1/2 tablespoons all purpose flour 
1 (14.5-ounce) can vegetable broth 
2 cups water 
2 cups 1-inch cubes butternut squash 
1 cup finely chopped carrots 
1 (19-ounce) can cannelloni beans, drained, 1/2 cup liquid reserved 
1 teaspoon grated fresh ginger 
1 1/2 teaspoons curry powder 
1 (8-ounce) container plain low-fat yogurt, for topping 
1/4 cup finely sliced green onions, for topping

 

Nutrition per serving
Servings 4 (1 1/2 cup each)
Calories per serving 268
Fat (g) 6
Sodium (mg) 415

 

Directions 
Heat the oil in a large soup pot over medium-high heat. Add the garlic, onions, and celery to the pot and saut� for about 5 minutes. Add the flour and stir to blend. Slowly add the vegetable broth and water to the pot, stirring to blend. Add the squash, carrots, beans, and reserved bean liquid. Simmer for 15 minutes or until tender. Remove 2 cups, puree in a blender until smooth, and stir back into the soup to thicken. Simmer for 15 minutes. Add the ginger and curry powder and simmer for an additional 15 minutes. Garnish each serving with a dollop of yogurt and a sprinkling of green onions. 


Tomato-Orange Soup

Cooking Time 
70 Minutes

Ingredients 
1 teaspoon olive oil 
3 cups roughly chopped white onions 
3 (28-ounce) cans whole peeled tomatoes 
Grated zest of 2 oranges, divided 
1 cup fresh orange juice 
1 teaspoon coarse salt 
1/2 teaspoon freshly ground black pepper 
1/4 teaspoon ground cloves 
2 tablespoons chopped fresh basil

Nutrition per serving

Servings 10 (1 1/2 cup each)
Calories per serving 77
Fat (g) 1
Sodium (mg) 261

Directions 
In a heavy-bottomed soup pot, heat the oil over medium-high heat. Add the onions to the pot and saut�, stirring occasionally, until translucent, about 3 minutes. Add the tomatoes and their liquid, raise the heat to high, and bring to a boil. Lower the heat and simmer for 45 minutes. Remove from the heat and stir in all but 2 tablespoons of the orange zest, the orange juice, salt, pepper, and cloves. Let the soup cool, then puree in a blender. (You may need to do this in batches.) Serve chilled with a garnish of basil and orange zest. 


Tomato Bisque

Cooking Time 
40 Minutes

Ingredients 
3/4 teaspoon olive oil 
3 1/2 cups chopped onions 
1/2 cup chopped celery 
1 teaspoon fresh or dried tarragon 
1/4 teaspoon fresh or dried thyme 
1/4 cup long-grain white rice 
3 pounds plum tomatoes, seeded and roughly chopped 
5 cups low-sodium chicken broth 
1/2 cup low-sodium tomato paste 
1 small bay leaf 
1/2 cup lightly packed fresh basil leaves 
1/4 teaspoon coarse salt 
1/4 teaspoon freshly ground black pepper


Nutrition per serving

Servings 10 (1 cup each)
Calories per serving 98
Fat (g) 2
Sodium (mg) 120

Directions 
Heat the oil in a soup pot over medium-high heat. Add the onions and celery to the pot and saut�, stirring occasionally, for 3 minutes. Add the tarragon, thyme, rice, tomatoes, and broth to the pot. Raise the heat to high, bring to a boil, and then add the tomato paste and bay leaf. Lower the heat and simmer for 30 minutes or until the vegetable s are crisp-tender. Add the basil, salt, and pepper. Remove the bay leaf and puree the soup in a blender until the desired consistency is reached. (You may need to do this in batches). Reheat the soup and serve.