Time For Soup Yet? - Healthy Tips From Sue

October 8th, 2015

Autumn – what a beautiful and enjoyable time of the year. Leaves are changing their colors, football games are being played or watched, and outside, the temperature is beginning to change. It is a reminder for us that it’s time to prepare for winter AND time to get out the big soup pot.

When the temperature drops and the days get shorter, nothing hits the spot like a bowl of soup. Having the diagnoses of hypertension and diabetes, I like to find healthy soup recipes or substitute a few ingredients to make them healthier for my family and myself.

Here is a great, healthy, hearty soup recipe:


1 tsp. ground cumin
1 tsp. olive oil
1 cup cubed French or Italian bread


2 tsp. of olive oil
1/3 cup finely chopped shallots
1/3 cup finely chopped celery
2 ½ cups sliced cauliflower
¾ pound sliced Yukon gold potato
2 14 oz. cans (fat-free, less sodium) chicken broth
¼ tsp. ground red pepper
1 tsp. lemon juice
2 tsp. chopped chives

To prepare croutons: combine cumin and 1 tsp. oil in a bowl; add bread cubes, toss, and coat. Spread bread cubes on a baking sheet. Bake at 350 degrees for 10 minutes or until golden. Set aside.

To prepare soup: heat 2 tsp. of oil in a large saucepan over medium heat. Add shallots and celery; cover and cook 2 minutes. Stir in cauliflower, potato, broth, and pepper; bring to a boil. Reduce heat, cover and simmer 15 to 20 minutes or until vegetables are tender. Add lemon juice. Place vegetable mixture, in batches, in a food processor or blender and process until smooth. Divide soup evenly among 4 bowls; serve with croutons and top with chives. If you find the soup lacking in flavor, add a pinch of oregano or tarragon. Enjoy!

Calories per serving 171, Fat 4 g, Protein 7 g, Cholesterol 0g, Carbohydrates 28 g, Calcium 43 mg.


Sue Rohr
Liberty HealthShare