I am trying to eat more healthfully. That does not mean a traditional diet, but it does mean eating sensibly and healthfully, at least most of the time. Some days, like today, I overindulged in a big breakfast and an even bigger lunch. This is perfect day to turn to soup for my evening meal. Soup is healthy (well, this one is), filling and really is great for a very light supper after eating too much the rest of the day.
Anyone who is on a fasting diet or a intermittent fasting diet like the 5:2 diet will love this recipe since a serving of this soup is only 70 calories. Of course, you can change up the vegetables or seasonings to any that you prefer, though the nutrition information may change.
To add more sustenance to the soup for those who have not overindulged all day, you can add cooked meat, noodles, cheese or a sour cream garnish (especially if you have pureed the soup). Oh heck, even those who overindulged can add a tablespoon of low-fat sour cream or Balkan yogurt (both have about 13 calories per tablespoon) and still be under 85 calories a cup!
Healthy Vegetable Soup
- olive oil spray, light coating
- 3 cloves garlic, diced
- 1 medium onion, chopped
- 1 tablespoon ginger, fresh, chopped
- 85 g carrots, chopped
- 250 g broccoli, chopped
- ½ bunch kale, just the leaves
- 900 ml chicken broth
- 450 ml water
- ½ teaspoon marjoram
- 1 teaspoon italian seasoning
- ½ teaspoon Mrs. Dash
1.Spray stock pot with cooking spray.
Sweat the onions and the seasonings. Add the garlic and ginger and continue cooking. Add the carrots, broccoli, kale and cook for a few minutes. Add the chicken broth, bring to a boil and simmer for 20 minutes to an hour. Add less water if you will be simmering only 20 minutes as less of the water will evaporate.
2.Optional: Puree the soup to make a creamy vegetable soup.
This recipe makes about 6 cups of soup.
Calories per cup: 70, fat: 1 g, carbs: 11 g, protein: 5g, sodium 129 mg.