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
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
1/4 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).