"Riches are not from abundance of worldly goods, but from a contented mind."
Each Winter season, we try and bring you the best soup recipes we've found that are both hearty, nutritious and
hot, and still nicely low carb. This time, we have cream soups, a great cheese soup, and even a to-die-for
cabbage soup. Enjoy!
Fresh Tomato and Thyme Soup
Cook garlic and onion in a small amount of water in a large saucepan until softened.
Add carrot, celery, tomato and water, cover and simmer for 30-35 minutes or until
vegetables are tender.
- 2 cloves garlic, crushed
- 3 onions, chopped
- 1 carrot, diced
- 2 celery stalks, sliced
- 4 ripe tomatoes, diced
- 1 1/2 cups water
- 1 cup chicken stock
- 1/4 cup sour cream
- 1 teaspoon arrowroot
- 1/4 cup finely chopped fresh thyme
Remove from heat and stir through combined sour cream, arrowroot, and thyme.
Reheat without boiling.
Makes 4 servings — 4.3 effective grams of carbohydrate per serving.
Rich Cream of Broccoli Soup
In a large pot, melt butter and cook onion until tender over medium
high heat. Add hot stock and bring to a simmer. Stir in broccoli and
return to a simmer. When broccoli is tender, puree in batches in a
blender or food processor. Exclude some broccoli so you have some
pieces in your finished soup.
- 2 tablespoons butter
- 1 cup cream
- 1/2 small yellow onion, chopped
- Nutmeg, to taste
- 5 cups canned chicken stock, warmed
- 3 cups chopped broccoli florets and stems
Return to pot and add cream. Reheat; Season to taste
and serve warm.
Makes 4 servings — 4.1 effective grams of carbohydrate per serving.
Cheddar Vegetable Chowder
In a 2-quart saucepan heat oil over moderate heat until hot but not smoking . Add onion,
carrot, celery, pepper and cauliflower. Cook until onion is soft.
- 2 tablespoons light olive oil
- 1/2 cup finely chopped onion
- 1/4 cup finely chopped carrot
- 1/2 cup finely chopped celery
- 1/2 cup red bell pepper cut into 1/4-inch dice
- 1/2 head cauliflower cut into 1/2-inch dice
- 1 tablespoon arrowroot
- 1 1/2 cups chicken stock
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon cayenne pepper
- 1 1/2 cups small broccoli florets
- 1/2 pound extra sharp Cheddar cheese, grated
Cook over medium heat an additional 3 minutes, stirring often. Add chicken stock, Worcestershire
sauce, cayenne and broccoli florets. Simmer, covered, for 15 minutes until broccoli is tender.
Remove the pan from heat and add arrowroot. Stir to mix completely.
Mix in Cheddar, a little at a time, stirring until cheese is melted. Season with salt and pepper.
Makes 4 servings — 5.9 effective grams of carbohydrate per serving.
Sweet and Sour Cabbage Soup
In a large saucepan, cook the bacon over moderate heat until crisp. Remove the bacon with a
slotted spoon and drain on paper towels. Pour off all but 3 tablespoons of the fat.
Reduce the heat to moderately low. Add onions and celery and cook until onions
are translucent. Add the minced garlic and crushed red pepper flakes and
cook, stirring, for 1 minute. Stir in the balsamic vinegar and Splenda,
and bring to a simmer.
- 1/4 pound sliced bacon, cut crosswise into thin strips
- 1 large onion, chopped
- 3 ribs celery, chopped
- 1 1/2 teaspoons caraway seeds
- 2 garlic cloves, minced
- 1 teaspoon crushed red pepper flakes
- 1/4 cup balsamic vinegar
- 2 tablespoons Splenda
- 6 cups finely sliced red or green cabbage
- 1 cup chopped and drained plum tomatoes from a can
- 6 cups chicken stock
- Salt and freshly ground black pepper
- 1/4 cup finely chopped fresh parsley
- Sour cream and finely chopped fresh chives, as accompaniments
Stir in the caraway seeds, and add the cabbage; stir to combine. Add the tomatoes and the
chicken stock and return to a simmer.
Season with salt and pepper, to taste. Simmer the soup, uncovered, for 30
to 40 minutes until the cabbage is very tender. Taste soup and adjust seasoning
with more balsamic vinegar, Splenda, salt and/or pepper.
Stir in parsley. Serve hot with a dollop of sour cream and chives.
Makes 6 servings — 3.5 effective grams of carbohydrate per serving.
Creamed Chayote Soup
Cook whole bacon strips slowly over low heat in a large soup pot until almost
all fat is rendered out. Add butter and allow to melt. Add diced onion, salt and
pepper and cook, stirring occasionally, until soft, about 5 minutes. Add chicken stock,
and bay leaves and simmer 20 minutes.
- 2 strips bacon
- 2 tablespoons butter
- 1 small yellow onion, peeled and diced
- 1 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 5 cups chicken broth
- 2 bay leaves
- 5 medium chayote, peeled and seeded
- 1 cup cream
- Lime wedges, for garnish
Meanwhile, finely chop chayote in a food processor.
Remove and discard bay leaves and bacon and add chopped chayote. Bring to a boil,
return to a simmer, and cook, uncovered, until the chayote is soft, about 15 minutes.
Puree in a blender until smooth. Strain back into pot, pressing with a ladle to extract
all juices. Add cream and bring just to a boil; then quickly remove from heat.
Serve immediately with lime wedges.
Makes 6 servings — 4.7 effective grams of carbohydrate per serving.