Curried Red Lentil Soup

Ingredients: (Serves 8)

2 teaspoons canola oil
2 cups (2 medium) onions, chopped
4 cloves garlic, minced
4 to 5 teaspoons curry powder
1 1/2 cups red lentils, rinsed and picked over
6 cups reduced-sodium chicken broth or vegetable broth
3/4 cup water
2 tablespoons tomato paste
1/4 teaspoon cinnamon
2 tablespoons lemon juice
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/2 cup nonfat plain yogurt
1/4 cup chopped scallion greens

Directions:

1    Heat the oil in a 4- to 6-quart soup pot over medium heat. Add the onion and cook, stirring frequently, until softened, 2 to 3 minutes. Add the garlic and curry powder. Cook, stirring, for 30 seconds. Add the lentils and stir to coat. Add the broth, water, tomato paste, and cinnamon. Bring to a simmer, reduce heat to low, cover, and simmer until the lentils are very tender, about 20 minutes.
2    In batches, transfer the soup to a food processor or blender and puree. (Use caution when blending hot liquids.) Return the puree to soup pot and heat through. Season with lemon juice, salt, and pepper. Garnish each serving with a dollop of yogurt and a sprinkling of scallion greens. The soup will keep, covered, in the refrigerator for up to 2 days.

Per serving (1 cup): 187 cal, 2 g fat (1 g sat), 29 g carbs, 14 g protein, 12 g fiber, 4 mg chol, 199 mg sodium

Black Bean Soup with Chipotle Chiles

Ingredients: (Serves 4)

1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 medium red bell pepper, seeded and chopped
1 medium green bell pepper, seeded and chopped
2 cloves garlic, chopped
1 tablespoon ground cumin
1 teaspoon dried oregano
2 cans (14.5 ounces each) black beans, rinsed and drained
4 cups reduced-sodium chicken or vegetable broth
2 teaspoons finely chopped chipotle chiles in adobo sauce
1/2 cup chopped fresh tomato
1 tablespoon fresh lime juice
1 tablespoon minced fresh cilantro
1/4 teaspoon coarse salt
1/2 cup nonfat sour cream

Directions:
1    Heat the oil in large soup pot over medium heat. Add the onions and peppers. Reduce the heat to medium-low and cook, stirring, until golden, about 10 minutes.
2    Stir in the garlic, cumin, and oregano. Cook for 1 minute. Add the beans, broth, and chiles and heat to a boil. Reduce the heat to low. Cook, stirring occasionally, for 20 minutes. Cool slightly.
3    Transfer about half of the mixture into a blender or food processor and puree. Stir back into the remaining soup in the pot. 
4    In a small bowl, combine the tomatoes, lime juice, cilantro, and salt. Add 2 tablespoons of the sour cream to each serving and top with the tomato mixture.

Per serving: 249 cal, 5 g fat (1 g sat), 37 g carbs, 13 g protein, 9 g fiber, 3 mg chol, 540 mg sodium

Turkey, Chestnut & Barley Soup

Ingredients: (Serves 8)
Stock
1 turkey carcass (from at least a 12-pound bird) or 5 pounds turkey parts, on bone
1 large yellow onion, peeled and quartered
2 large celery stalks, coarsely chopped
10 sprigs each fresh parsley and thyme
1 large bay leaf
12 black peppercorns
1 teaspoon salt

Soup
2 pounds cooked turkey breast (boneless)
3 large carrots, peeled and chopped
4 large turnips, peeled and chopped
4 large celery stalks, chopped
6 ounces pearl onions, peeled
1 cup pearl barley
8 ounces Brussels sprouts, halved or chopped
1 cup coarsely chopped chestnuts
1/4 cup chopped fresh parsley 

Directions:
1    Begin by making the stock. Break up the turkey carcass, discarding any skin, and place in an 8-quart stockpot. Add enough cold water to cover (about 12 cups), and bring to a boil over high heat; skim off any foam with a slotted spoon. Add the remaining ingredients for the stock and return to a full boil. If you’re not roasting a bird, use low-sodium canned chicken broth instead of the homemade stock.
2    Lower the heat and simmer the stock gently, uncovered, for 1 1/2 hours. Strain and discard the bones and vegetables (you need 9 cups stock). Skim off any fat and return the stock to the stockpot.
3    To make the soup, return the stock to a boil. Remove the skin from the turkey breast and cut the turkey into bite-size pieces (you need 6 cups). Add the turkey to the stockpot, along with the carrots, turnips, celery, onions, and barley. Simmer the soup, uncovered, until the barley is tender, about 30 minutes.
4    Add the sprouts and chestnuts and simmer just until the sprouts are crisp-tender, about 5 minutes. Sprinkle with the parsley and serve steaming hot.
Per serving: 302 cal, 2 g fat (0 g sat), 33 g carbs, 39 g protein, 6 g fiber, 95 mg chol, 347 mg sodium