This recipe comes from my favorite soup cookbook, A Good Day For Soup. I received it for a gift in 1997 and have been using it ever since. There’s a whole chapter dedicated to “Slender Soups”, and the next several Skinny Soup Sundays will feature soups from this section. I can’t recommend this book highly enough.
The text and directions come directly from A Good Day For Soup, though the calorie estimations are my own.
The cool green color of this light soup make it especially inviting, crisscrossed as it is with shreds of fresh spinach. We sometimes use green cauliflower, which produces a much darker puree. Either way, this fragrantly spiced soup is a treat.
1 medium head cauliflower, coarsely chopped
3 leeks, white parts only, thoroughly washed and sliced
2 cloves garlic, minced
5 cups Chicken or Vegetable stock
1 teaspoon cumin seed, toasted
1/2 teaspoon grated nutmeg
1/4 teaspoon cayanne
6 oz (6 cups) fresh spinach, coarsely chopped
salt and pepper
In a large saucepan, combine cauliflower, leeks, garlic, and stock. Bring to a boil, reduce heat, and simmer, uncovered, until vegetables are tender, about 15 minutes. Add cumin, nutmeg, cayenne, and half the spinach. Cook another 5 minutes. Puree in a blender or food processor. Reheat with remaining spinach. Taste for salt and pepper and serve.
Combine the olive oil and onion in a Dutch oven or heavy pot over medium-high heat. Sprinkle with 1/2 teaspoon salt and cook, stirring, 10 minutes, until just starting to caramelize. Add the garlic, thyme, and ginger and cook, stirring so as not to burn, 2 more minutes until fragrant. Stir in the carrots, potato and the chicken or vegetable stock. Bring to a simmer, cover and cook until the carrots and potato are very tender, 15 to 18 minutes. Keep warm.
Puree the soup with an immersion blender until very smooth (or puree in a regular blender in batches).
This soup derives its silky texture to potato and not cream, so it’s low-fat and indulgent!
1 teaspoon unsalted butter
2 leeks, white parts only, well-washed and chopped
1 head cauliflower, broken into florets
1 medium all-purpose potato, cubed
6 cups chicken stock
Freshly ground white pepper
1/2 cup 1 percent low-fat milk (optional)
fresh parsley (garnish)
Warm the butter over medium-low heat in a large saucepan. Add the leeks and, stirring frequently, allow them cook slowly for 10 minutes. Do not brown.
Stir in the cauliflower, potatoes, and stock. Season with the salt and pepper. Bring to a boil over high heat. Reduce the heat to medium, cover, and simmer for 20 minutes, or until the vegetables are very tender. Remove form the heat and allow to cool slightly.
Transfer to a blender or a food processor fitted with the metal blade. Process until smooth. Transfer to a clean saucepan and place over medium heat. Bring to a simmer. Taste and adjust the seasoning. If the soup is too thick, thin with water, or your choice of low fat milk, soy milk, or almond milk. Top with parsley.
One cup has approximately 90 calories when made without milk, soy milk, or almond milk.
Oh so simple and delicious, this skinny soup is low in calories and packed with vitamins and minerals. It’s surprisingly filling, so it makes a perfect savory snack or satisfying first course.
It is also delicious made with chicken broth for a non-vegetarian option.
fresh ginger, 2 1/2 – 3 inch piece, peeled and minced
1 C onion, peeled and diced
2 cloves garlic, diced
1 T vegetable oil
1 C red or green cabbage, thinly chopped
2-3 small or baby bok choy, chopped
12 oz of favorite mushrooms, washed and sliced
3/4 C diakon radish, peeled and cubed
6 C vegetable broth
2 T rice vinegar
1 t soy sauce
Heat the oil over medium heat in a large soup pot, add onions, garlic, and ginger. Cook for 2 minutes until fragrant, stirring occasionally to keep the garlic from burning. Add cabbage, bok choy, and mushrooms and mix thoroughly. Saute for approximately 5 minutes. Add broth and radish and cook for ten minutes. Turn off heat, then mix in rice vinegar and soy sauce. Adjust seasoning to taste.