by Tiffany Tse
Warm, filling, flavor-packed soups and stews are the perfect antidote to chilly winter days. Skip canned soups that are packed with sodium and other hard-to-pronounce ingredients and try one of these easy recipes . Each pot simmers with good-for-you nutrients and offers a satisfying, low-calorie meal.
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Northwestern-style Lentil Chili1. Northwestern-style lentil chili: This hearty and healthy stew gets added zing from a dash of chili powder, but the recipe's real all-star ingredient is a humble legume: lentils! The fiber-rich lentil is low in fat and helps keep the calorie count down (191 calories per serving).
Ingredients:
Olive oil cooking spray
1 c. diced onion
1 clove garlic, minced
4 c. low-sodium V8
1 potato, washed and diced
1 c. dry lentils
1 c. carrots , diced
2 tsp. chili powder
6 tbsp. nonfat sour cream
Directions:
Generously spray a large pot or Dutch Oven with olive oil spray or use a teaspoon of olive oil. Heat over medium-high heat. Saute the onion and garlic until lightly golden, about 2 or 3 minutes. Add the rest of the ingredients and bring to a boil. Cover and simmer on low until the lentils and vegetables are tender, around 20-25 minutes. Serve chili in bowls and garnish the top of each one with a tbsp. of sour cream. We recommend serving this chili with your favorite steamed vegetables.
Makes 6 servings.
Recipe provided by Maris Callahan, food writer for DietsInReview.com and In Good Taste
Mushroom and barley soup2. Mushroom and barley soup: Cozy up to this warm mushroom and barley soup, which calls for only a handful of easy-to-find ingredients. Nutty grains of barley give the soup a chewy texture, and plenty of veggies ensure this remains a satisfying low-cal treat.
Ingredients:
2 tbsp. olive oil
1 yellow onion, chopped
3 carrots , peeled and chopped
3 c. mushrooms, sliced
3 cans low-sodium vegetable broth
1 c. barley, cooked
Salt and pepper to taste
Directions:
Heat the olive oil in a pot over medium heat. Add onion and carrots, cooking until soft. Add mushrooms and cook until soft. Then add vegetable broth and barley, simmering for 10 minutes. Stir until mixture is blended. Add salt and pepper to taste.
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Red pepper bisque3. Red pepper bisque: Crunchy, sweet bell peppers and crisp yellow onions are liquefied into a brilliantly colored puree. Teeming with antioxidants and clocking in at only 60 calories per serving, this tasty concoction is truly healthy comfort food . Make it a complete meal with a side of whole grains and mixed greens.
Ingredients:
1 c. yellow onions
2 tbsp. garlic, chopped
24 oz. vegetable stock
3 c. red bell peppers
1/4 c. basil, chopped
2 tbsp. fresh thyme
1 tsp. sea salt
1/2 tsp. black pepper
Directions:
In a pot, saute sliced onions and chopped garlic until soft. Add vegetable stock and roasted bell peppers . Bring to a boil, then reduce to a simmer. Season soup with salt and pepper. Fill a blender half full, and blend until smooth. Repeat blending until all soup is blended. Reheat soup and serve hot.
Makes 6 servings.
Recipe provided by Maris Callahan, food writer for DietsInReview.com and In Good Taste
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