Sunday, February 15, 2009

Points-Friendly Soups

I like soup. In fact, I could eat soup year-round, even here in the Sonoran Desert. Studies show that broth-based soups can curb your hunger for very few calories. Pureeing some ingredients can give broth-based soups a creamy texture, without the added fat and calories of cream. The Spicy Black Bean soup below is creamy and satisfying, and only 3 points for 1-1/2 cups. The Zero-Point Asian Soup below is great for when you are craving something warm and comforting, but have no points left for the day.

Spicy Black Bean Soup - 3 points
Servings: 8

Cooking spray, 1 spray
1 medium onion, finely chopped
4 medium garlic cloves, minced
3 (1
5 oz.) black beans, canned, undrained
1/2 teaspoon(s) red pepper flakes, or to taste
1 teaspoon(s) cumin powder
1 (14 1/2 oz.) can chicken broth, fat free, or vegetable broth
1 (10 3/4 oz.) can diced tomatoes, with green chiles, such as Rotel
1 (12 oz.) can yellow corn, drained

Coat bottom of large stockpot with cooking spray. Add onion and garlic; cook, stirring frequently,un
til onions are soft but not brown - about 5 minutes.

Place one can of beans in blender; add sauteed onion mixture, red pepper flakes, and cumin. Cover
and blend on high until smooth, about 30 seconds. Pour mixture back into stockpot.

***I just add the can of beans, red pepper flakes, and cumin to the pot with the onion mixture and blend until smooth with an immersion blender.***

Add second can of beans and the chicken broth to the stockpot and puree with immersion b
until smooth.

Stir third can of beans (DO NOT PUREE FIRST), tomatoes and green chilies, and corn into stockpot.
Bring to a boil, lower heat to medium and simmer for 20-25 minutes.
Yields about 1-1/2 cups of soup per serving.

0 Point Oriental Soup
Servings: 8

3 cans FF chicken broth (14.5 oz cans)
1 package frozen Oriental-style stir fry veggies (about 1 pound)
1 can (small flat can) Bamboo shoots
1 cup sliced mushrooms
2 tablespoons soy sauce
2 tablespoons fish sauce (or add another tablespoon soy)
1/4 cup rice wine vinegar
1 tablespoon garlic chili paste (or to taste)
juice of 1 large lemon

Bring chicken broth to a boil, add veggies and turn off heat.

Add remaining ingredients and stir to blend.

You can adjust the seasonings to taste, adding more or less soy, vinegar, etc. til you get the flavor and "heat" you want.

No comments: