RECIPE: With some posters cutting back on fat, I came across this on RecipeZaar. REC: Zero Fat Soup

RECIPE:
dawn_mo

dawn_mo

Well-known member
I haven't made this yet, but I plan on making this over the weekend. I liked the variations they included in the recipe.

* Exported from MasterCook *

Zero Fat Soup Recipe #92658

Recipe By :Sharon123

Serving Size : 4 Preparation Time :0:00

Categories : Soup Soups And Stews

Vegetables Vegetarian

Amount Measure Ingredient -- Preparation Method

4 cups nonfat vegetable broth or chicken broth2 cups diced onions

1 cup diced celery

1 cup carrots -- peeled and diced

1 cup green beans (or asparagus -- brussel sprouts,eggplant, cauliflower)

1 1/2 cups green cabbage, chopped (or try spinach -- swiss chard, or other greens)

1 cup red bell pepper, chopped -- okra, summer squash)

4 cloves garlic -- minced

28 ounces tomatoes with green chilies

2 tablespoons soy sauce

1 tablespoon cider vinegar

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon dried dill

1/2 teaspoon dried thyme

1/2 teaspoon ground black pepper

salt

Heat the broth in a soup pot.

Add the first seven vegetables one at a time.

Stir in the tomatoes, soy sauce, vinegar, basil, oregano, dill, thyme, and pepper.

Simmer for 15 or 20 minutes, until the vegetables are tender.

add salt to taste.

Enjoy!

Variation 1:.

For Mexican Zero Soup,add zucchini and minced chiles and replace the herbs with cumin, coriander, and cilantro.

Use lime juice instead of vinegar.

Variation 2:.

For Hungarian Zero Soup, add mushrooms and replace the basil, oregano, and thyme with paprika, marjoram, and more dill.

Top with nofat sour cream.

Variation 3:.

For Asian Zero Soup, replace the cabbage with bok choy and add straw mushrooms.

Replace the herbs with grated fresh ginger root and minced scallions.

Top with mung bean sprouts.

Source:

"Adopted from "Moosewood Restaraunt New Classics" cookbook"

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Per Serving (excluding unknown items): 102 Calories; 1g Fat (4.3% calories from fat); 4g Protein; 24g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 1352mg Sodium. Exchanges: 0 Grain(Starch); 4 Vegetable; 0 Fat; 0 Other Carbohydrates.

NOTES : This is a delicious way to lose weight! There are three variations so you never have to get tired of the same old thing! Adopted from "Moosewood Restaraunt New Classics" cookbook. Enjoy!

 
Fat-free 1/2 & 1/2 replacement and homemade almond milk

Almond milk (from Vitamix)
Mix together 3 c. of water, 1 c. of whole almonds. Blend on high for 3 minutes. I drink it this way with my smoothies. you could add a little vanilla and stevia, if you wish.

Cream replacement:
Blend together same amounts of soy milk & silk tofu. Blend in a blender til smooth. I do add just a little vanilla & stevia to it.

 
Here's another, a T&T Minestrone with an interesting broth

Throughout the years this has been a staple in my diets-

MAMA Z’S MINESTRONE
A unique broth with no fat to skim

Simmer for 1 hour:
3 quarts water
2 bay leaves
1 head garlic, peeled
pinch of sage
2 T each thyme, oregano, basil
1 T pepper

Uncover and toss the garlic and bay leaves away. Chop a combination of any of the following vegetables to measure 4 C: potatoes, carrots, onions, broccoli, cabbage, corn, peas, cauliflower, celery, tomatoes, celery, mushrooms, spinach

Sauté the vegetables in 2 T vegetable oil in a seperate pan for 10 minutes or until just browning. Add to broth. Add:
1-15 oz can kidney beans, drained
1-15 oz can garbanzo beans, drained
1/2 C broken, dry spaghetti or other pasta

Cover and simmer for 30 minutes or more. Correct seasonings then serve in bowls with parmesan cheese sprinkled on top.

 
This broth sounds great Cathy, and really helps to eliminate the sodium

from the other recipe. I have this version I adapted from the Zero Fat Soup recipe above, and have it in the crockpot now. I just tasted the broth and it is delicious. The peperoncinis and juice really make it good. I added some lentils and barley (actually it is some barley/brown rice pilaf I made) to it, to boost the protein a bit.
I will give your recipe a try too. Thanks for posting it.
Here is the one in my crockpot. (I was basically cleaning out my veggie bin. I don't have the time exact yet, since it is not done.

* Exported from MasterCook *

Almost-Zero Fat Veggie Soup

Recipe By :Sharon123/adapted by Dawn
Serving Size : 6 Preparation Time :0:00
Categories : Low Fat Soups And Stews
Vegetables Vegetarian

Amount Measure Ingredient -- Preparation Method

3 cups chicken broth
1 cup beef broth
28 ounces diced tomatoes
1 large zucchini -- chopped
2 cups celery -- chopped
3 large carrots -- chopped
2 green peppers -- chopped
1/2 pound button mushrooms -- sliced
2 Anaheim chili peppers -- chopped
4 cloves garlic -- chopped
1 cup green beans -- chopped
1/4 cup Greek peperoncinis
2 tablespoons juice from peperoncinis
1 tablespoon soy sauce
1/2 cup dried lentils
1/2 cup cooked barley
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried dill
1/2 teaspoon dried thyme
1/2 teaspoon black pepper

Put all ingredients in crockpot and turn on high. Cook until veggies are tender, approx. 2-3 hours.
Source:
"Adapted from Sharon123's Zero Fat Soup/RecipeZaar"
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Per Serving (excluding unknown items): 194 Calories; 2g Fat (7.7% calories from fat); 13g Protein; 35g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 834mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 4 Vegetable; 0 Fat.

 
Here is another one from Marilyn. REC: Fiber Soup

* Exported from MasterCook *

Fiber Soup

Recipe By :Marilyn in FL
Serving Size : 8 Preparation Time :0:00
Categories : Barley Soups And Stews

Amount Measure Ingredient -- Preparation Method

1 cup lentils -- dry
2 1/8 quarts chicken stock
1 large onion -- chopped
1 green bell pepper -- chopped
2 stalks celery -- chopped
2 cloves garlic -- chopped
1 TBL African Berber Spice Blend (see below)
7/8 pound garbanzo beans, canned
7/8 pound white beans, canned
1 cup cooked barley
1 cup italian plum tomatoes -- chopped
1/2 cup fresh parsley -- chopped
1/2 cup fresh lemon juice

African Berber Spice Blend

Cover the lentils with the bouillion and let them soak while you prepare the other
ingredients. In large pot or saucepan, cook onions, peppers, celery, garlic, and spices in 1/2 C broth until soft (5-10 minutes) Stir in lentils + liquid and bring to boil. Reduce heat and simmer for 25-30 minutes. Add beans, grains and tomatoes. Cook for 10 more minutes. Right before serving, sprinkle on parsley and lemon juice.

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NOTES : Marilyn's Notes: Used one large can (6 C) and 1 soup size can (2 C) of chicken broth. This had enough salt to season the entire pot. Used more onions and celery, 1/2 pound of organic carrots, red peppers instead of green bell and an entire can of diced tomatoes. I drained my canned beans and also added 1 can of Garcia black beans to the garbanzo and small white bean (found those in the Mexican/Spanish aisle) Larry doesn't like barley, so I added cooked quinoa instead. (Don't avoid the grain. Combined with beans, the grains makes a complete vegetarian protein.) I didn't add the lemon juice to the pot. Instead, I served fresh lemon wedges on the side with each serving. The frozen portions tasted just as good as the fresh made.Enjoy. Yields 8-10 servings (I got 12 1-Cup servings with my additional ingredients)

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 
Here's the African Berber Spice mixture

African Berber Spice Blend:
3 Tbl sweet paprika
2 tsp ground cumin
1 tsp ground cinnamon
1 tsp ground tumeric
1 tsp ground ginger
1 tsp ground coriander
1 tsp ground nutmeg
1/2 tsp ground cloves
1/2 tsp cayenne pepper

Mix and store in airtight container.

 
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