Mary's Carrot, Ginger and Orange Soup 51 calories per cup, traditional recipe 160 calories per cup

CAROT, GINGER AND ORANGE SOUP

51 calories per cup

1 Tbsp of oil
1 cup of chopped onion
2 cloves of minced garlic
1 tsp of fresh grated ginger( I use 1 Tbsp or more)
6 cups of chopped carrots
1/4 cup of uncooked rice
1 tsp of salt
1/2 tsp pepper
8 cups of vegetable or chicken stock ( 1 box of Campbells no-fat in the box is perfect)
1 cup of orange j uice

1. Heat oil in a large stock pot and saute onions about 5 min.
2. Add garlic, ginger, carrots, rice, salt and pepper. Saute 2 mins.
3. Add stock. Cover pot and bring to a boil. Once boiling tip lid so steam can escape reduce heat to a simmer.
4. Cook about 30 min. or until carrots are tender.
5. Remove from heat and puree. ( I use a hand wand)
6. Add the orange juice to warm soup.

Garnish with slivered almonds or just enjoy as is !!!

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Cauliflower Soup, 71 calories per serving, traditional recipe, 120 calories per serving

Cauliflower Soup

Serves 10, 71 calories each 1.6 g fat, 1.8 g fiber

2 tsp butter
1 c onions
2 c carrots
2 cloves garlic
2 tsp ginger
1 tbsp curry powder
2 tbsp flour
4 cup chicken broth
2 cups water
1 head cauliflower
1/4 c low fat cream cheese
2 tbsp honey


Add butter to pot. Simmer onions and carrots until onions become translucent . Add garlic and spices then the flour. Mix flour until most of the vegetables are coated. Add 3 cups chicken broth. Continue cooking until mixture thickens. Cut up the cream cheese and add to the other cup of chicken broth. Microwave until cream cheese softens. Stir until cream cheese is absorbed. Add to the soup. Add water and honey. Continue cooking until vegetables are tender. If you'd like a thicker soup, remove some of the vegetables and puree and return to the soup.

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Mulligatawny Soup

Mulligatawny Soup

 
Serves 10, 100 Calories per serving
2 tbsp butter
1 cups onions chopped
1 stalk celery sliced
2 cups carrots sliced fine
2 cloves garlic
1 tbsp curry powder
1 tsp cinnamon
2 tsp fresh ginger chopped fine
4 cups chicken broth
4 cups water
1 apple chopped
1 medium potato
1 cup chicken white meat cut into bite size pieces
1/2 cup applesauce
1 tbsp coconut cream
Few drops of hot sauce to taste
Add butter, onions and carrots to saucepan. Cook until onions are translucent. Add spices and mix well. Add rest of ingredients and cook until vegetables are tender. Remove about of the vegetables with a slotted spoon. Process in food processor or blender until smooth. Return to the soup. Serve