Soup's On
By Mary Jo Plutt and photos by John Hubbard
Fall's fresh vegetables liven up hearty soups that taste and are good for you
The crisp, cool days of fall offer a welcome opportunity to enjoy the season’s best root vegetables.
"Root vegetables are not a threat to the waistline, as many may think,” says Beth Anderson, RD, CDE, a patient educator at Liberty Medical. "Most root vegetables have a very low calorie count, as well as many vitamins and nutrients to help you stay healthy.”
On average, the calorie content for root vegetables is about 10 to 60 calories for a one-half-cup serving. They are also low in fat and a good source of fiber. Because some roots and tubers contain large amounts of starch or natural sugars, it’s a good idea to eat them with other foods to slow down the rise in blood sugar. Like fresh fruits and grain products, root vegetables, when eaten in small portions, should be part of a healthy, balanced diet for people with diabetes.
Some roots can be eaten raw, but most are best when cooked. It’s best to steam or roast the vegetables, or cook them in a microwave oven with only a small amount of water. Don’t cook them in a large amount of water that you pour out; the vitamins and minerals will go down the drain with the water. For soups, cook the vegetables right in the broth. And for a delicious side dish, cut the veggies into bite-size matchstick pieces and sauté them in a nonstick skillet sprayed with no-stick cooking spray.
Slow-Roasted Butternut Squash 'n' Carrot Soup
Slow roasting brings out the naturally good-tasting flavors of the root veggies in this soup.
Per Serving: calories: 70, 10 calories from fat total fat: 1 g; saturated fat 0 g, trans fat 0 g cholesterol: 0 mg, sodium: 330 mg carbohydrates: 16 g, fiber: 3 g, sugars: 5 g, protein: 2 g; vitamins: vitamin A (340% DV), vitamin C (35% DV); minerals: calcium (6% DV), iron (6% DV) Exchanges: 3 vegetables
Total Prep Time: 25 minutes
Total Roasting Time: 15 to 20 minutes
Yield: Serves 3 (3/4-cup serving)
- No-stick cooking spray
- 1 1/2 cups peeled butternut squash cut into 1/2-inch pieces
- 1 cup carrots cut into 1/2-inch-thick slices
- 1/3 cup leek (white portion) or white onion cut into 1/2-inch pieces
- 2 6-inch sprigs fresh rosemary, cut into 1 1/2-inch pieces
- 1 14-ounce can reduced-sodium chicken broth
- 1 tablespoon half-and-half
- Reduced-fat or nonfat sour cream (optional)
- Preheat oven to 450º F. Lightly coat large roasting pan with no-stick spray. Combine squash, carrots, leek and rosemary in a single layer in pan. Lightly spray vegetables with nostick spray.
- Roast vegetables in preheated oven for 15-20 minutes or until vegetables are tender and leek begins to brown, stirring once or twice during roasting. Remove and discard rosemary.
- Transfer half of the vegetables to a blender or food processor. Add half of the broth. Cover; blend or process until almost smooth. Transfer mixture to medium saucepan. Repeat with remaining vegetables and broth.
- Stir in half-and-half. Heat soup over medium heat until warm. If desired, garnish with sour cream and additional small sprigs of rosemary.
Autumn Harvest Chicken-Vegetable Soup
Enjoy homemade chicken soup without the effort. Make this full-flavored broth in a slow cooker, then just add the veggies, heat and serve.
Per Serving: calories: 140, 20 calories from fat total fat: 2 g; saturated fat 0.5 g, trans fat 0 g cholesterol: 50 mg, sodium: 420 mg carbohydrates: 10 g, fiber: 3 g, sugars: 3 g, protein: 21 g; vitamins: vitamin A (130% DV), vitamin C (20% DV); minerals: calcium (6% DV), iron (10% DV) Exchanges: 3 very lean meat, 2 vegetables
Total Prep Time: 25 minutes
Total Cooking Time: 6 to 8 hours (LOW) plus 8 to 10 minutes, or 3 to 4 hours (HIGH) plus 8 to 10 minutes
Yield: Serves 4 (1 1/4-cup serving)
Homemade Chicken Broth:
- 1 1/2 pounds bone-in chicken breasts, skin removed
- 5 1/2 cups water
- 3 stalks celery with leaves, cut up
- 2 medium carrots, cut up
- 1 medium leek (white portion) or white onion, cut up
- 1 large clove garlic, halved
- 1/2 teaspoon salt
- 1/2 teaspoon dried marjoram leaves
- 1/2 teaspoon dried ground savory
- 1/8 teaspoon ground black pepper
- 2 bay leaves
Soup:
- 2/3 cup peeled turnip cut into 1 1/2-inch matchsticks
- 2/3 cup carrots cut into 1 1/2-inch matchsticks
- 2 cups lightly packed fresh baby spinach, chopped
- Combine Homemade Chicken Broth ingredients in 4-6-quart slow cooker. Cover and cook on LOW for 6-8 hours or HIGH for 3-4 hours.
- Remove chicken from broth. Pull meat away from bones; discard bones. Cut chicken into bite-size pieces; set aside.
- Strain broth; discard vegetables.
- To prepare soup, transfer broth to large saucepan. Add turnip and carrot matchsticks. Bring to boil; reduce heat. Cover and gently simmer for 8-10 minutes or until vegetables are crisp-tender. Add chicken and spinach. Heat, uncovered, about 1 minute or until chicken is heated through and spinach is slightly wilted. Spoon into bowls to serve.
Creamy Golden Potato Soup with Cabbage
Add finely chopped cabbage to this soup to boost its fiber and vitamin C.
Per Serving: calories: 210, 40 calories from fat total fat: 4.5 g; saturated fat 2 g, trans fat 0 g cholesterol: 15 mg, sodium: 340 mg carbohydrates: 33 g, fiber: 4 g, sugars: 8 g, protein: 10 g; vitamins: vitamin A (6% DV), vitamin C (60% DV); minerals: calcium (20% DV), iron (8% DV) Exchanges: 1/2 milk, 1 1/2 starch, 1/2 vegetable, 1/2 fat.
Total Start to Finish Time: 25 minutes
Yield: Serves 2 (1-cup serving)
- 2 medium unpeeled yellow potatoes, cut into 1/2-inch pieces (about 10 ounces total)
- 1/2 cup canned reduced-sodium chicken broth
- 1 cup low-fat milk
- 2/3 cup finely chopped green cabbage
- 1 slice applewood- or hickory-smoked bacon, cooked, drained and crumbled
- 1 tablespoon finely chopped onion White ground pepper
- Snipped fresh chives (optional)
- Combine potatoes and broth in medium saucepan. Bring to boil; reduce heat. Cover and gently boil for 10-15 minutes or until very tender. Mash potatoes in broth using potato masher until smooth.
- Stir in milk, cabbage, half of the crumbled bacon and the onion. (Set remaining bacon aside.) Cover and gently simmer for 3-5 minutes or until cabbage is tender. Season to taste with white pepper.
- Spoon soup into bowls to serve. Garnish with reserved crumbled bacon, and, if desired, chives.