Healthy Soups

3 Hearty Healthy Soups

Even during Dubai’s relatively warmer winter, it’s always nice to cozy up with a healthy, hearty hot soup. Soups can be great to have a low calorie but nutrition packed meal especially if you’re dieting and want healthy options. Try these 3 wholesome recipes that will not take more than 30 minutes to prepare!


1) Chicken & White Bean Soup

INGREDIENTS:Chicken and White Bean

2 teaspoons extra-virgin olive oil

2 leeks, white and light green parts only, cut into 1/4-inch rounds

1 tablespoon chopped fresh sage, or 1/4 teaspoon dried

2 14-ounce cans reduced-sodium chicken broth

2 cups water

1 15-ounce can cannellini beans, rinsed

1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)



Heat oil in a medium size saucepan over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Calories: 172 calories(per serving).



2) Hearty Lentil Soup



1 onion, choppedLentil Soup

1/4 cup olive oil

2 carrots, diced

2 stalks celery, chopped

2 cloves garlic, minced

1 teaspoon dried oregano

1 bay leaf

1 teaspoon dried basil

3 chopped tomatoes

2 cups dry lentils

8 cups water

1/2 cup spinach, rinsed and thinly sliced

2 tablespoons vinegar

Salt to taste

Ground black pepper to taste



In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

Calories: 340 calories(per serving).


3) Healthy fresh Tomato Soup



3-4 medium tomatoes, chopped

1/4 cup grated carrot

1/2 medium red onion, chopped

2 garlic cloves, chopped

1/2 teaspoon chopped ginger

4 cilantro roots, chopped. Substitute with leaves and stems.



Place all ingredients in a saucepan, along with salt and enough water to cover the vegetables, about 3 cups. Bring to a boil, and continue to boil till the tomatoes are soft. Let it cool a little, and blend into a liquid. Pass the soup through a strainer, pushing out all the liquid, using a wooden spoon. Return the soup to the saucepan. If its too thick, add some water. Bring back to a boil. As soon as it boils, turn off heat, adjust salt if needed, and serve hot, garnished with chopped cilantro.

Calories: 97 calories(per serving).


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