Tamale Soup

Ingredients

1 quart pinto beans
1 15 oz can corn
1 15 oz can tomatoes
1 15 oz can tamales

Directions

Mix beans, undrained corn, & tomatoes. Unwrap & slice tamales & add to mixture. Simmer on stove for 20 minutes.

From RecipeZaar
Submitted by Shelli

Summer Corn and White Bean Soup

Ingredients

• 1 tablespoon canola oil
• 1 cup sliced green onions
• 3/4 cup chopped cooked ham (about 4 ounces)
• 3 cups fresh corn kernels (about 5 ears)
• 1/2 teaspoon salt
• 2 (15-ounce) cans navy beans, rinsed and drained
• 2 (14-ounce) cans fat-free, less-sodium chicken broth
• 2 (4.5-ounce) cans chopped green chiles, undrained

Directions

Heat canola oil in a Dutch oven over medium heat. Add onions and ham, and cook 3 minutes, stirring frequently. Stir in corn and remaining ingredients. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated. Serves 6.

From Cooking Light
Submitted by Shelli

Summer Squash Soup with Pasta and Parmesan

Ingredients

• 6 cups fat-free, less-sodium chicken broth
• 3 cups water
• 2 1/4 cups uncooked farfalle (about 6 ounces bow tie pasta)
• 2 cups finely chopped yellow squash
• 2 cups finely chopped zucchini
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped fresh basil
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon chopped fresh thyme
• 1/2 teaspoon chopped fresh oregano
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
• 1/4 cup thinly sliced fresh basil

Directions

Bring broth and water to a boil in a Dutch oven. Add pasta, and cook 8 minutes or until almost tender. Add squash and the next 7 ingredients (through pepper). Reduce heat, and simmer 4 minutes or until pasta is done and squash is tender. Sprinkle with cheese and basil. Serves 4.

From Cooking Light
Submitted by Shelli

Broccoli Potato Soup with Greens

Ingredients

• 2 medium red potatoes, chopped
• 1 14-oz. can reduced-sodium chicken broth
• 3 cups small broccoli florets
• 2 cups milk
• 3 Tbsp. all-purpose flour
• 2 cups smoked Gouda cheese, shredded (8 oz.)
• 2 cups winter greens (such as curly endive, chicory, romaine, escarole, or spinach)
• Additional Gouda cheese, shredded (optional)

Directions

1. In large saucepan combine potatoes and broth. Bring to boiling; reduce heat. Simmer, covered, 8 minutes. Mash slightly. Add broccoli and milk; bring just to simmering.

2. In medium bowl toss flour with cheese; gradually add to soup, stirring cheese until melted. Season to taste with black pepper. Divide among shallow serving bowls. Top with greens and additonal cheese. Serves 4.

Nutrition Facts

• Calories 365,
• Total Fat (g) 18,
• Saturated Fat (g) 11,
• Monounsaturated Fat (g) 5,
• Polyunsaturated Fat (g) 1,
• Cholesterol (mg) 74,
• Sodium (mg) 782,
• Carbohydrate (g) 28,
• Total Sugar (g) 10,
• Fiber (g) 4,
• Protein (g) 23,
• Vitamin C (DV%) 125,
• Calcium (DV%) 59,
• Iron (DV%) 9,
• Percent Daily Values are based on a 2,000 calorie diet

From Better Homes and Gardens
Submitted by Shelli

Kale, Lentil and Chicken Soup

Ingredients

Nonstick cooking spray
1 cup chopped onion
1 cup coarsely chopped carrots
2 cloves garlic, minced
6 cups reduced-sodium chicken broth
1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed
4 cups coarsely chopped fresh kale (about 8 ounces)
1/4 teaspoon salt
1/8 teaspoon black pepper
1-1/2 cups cubed cooked chicken (about 8 ounces)
1 medium tomato, seeded and chopped
1/2 cup dry red lentils*

Directions

Coat an unheated large nonstick saucepan with nonstick cooking spray. Preheat over medium-low heat. Add onion, carrots, and garlic to hot saucepan. Cover and cook for 5 to 7 minutes or until vegetables are nearly tender, stirring occasionally.

Add chicken broth and dried basil (if using) to vegetable mixture. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in kale, salt, and pepper. Return to boiling; reduce heat. Cover and simmer for 10 minutes.

Stir in chicken, tomato, red lentils, and fresh basil (if using). Cover and simmer for 5 to 10 minutes more or until kale and lentils are tender. Makes 6 servings.

*NOTE: If you wish to substitute brown or yellow lentils for the red lentils, you'll need to increase the cooking time. Check the package directions for cooking times and add the lentils in Step 2. Also, you can substitute tofu for chicken to make this vegetarian.

From Better Homes and Gardens

Submitted by Shelli

Morroccan Lentil Soup

Ingredients

1 cup dried lentils
1 can garbanzo beans, drained and rinsed
1 can pinto beans, drained and rinsed
1 onion, chopped
2 garlic cloves, smashed and chopped
1/2 cup chopped celery
1/2 cup chopped carrots
28 oz can of diced tomatoes (and juice)
4 cups vegetable broth
1 1/2 tsp garam masala
1/2 tsp cayenne pepper
1/2 tsp cumin
1/4 tsp nutmeg
1/4 tsp cinnamon
1 inch ginger, peeled and grated

Directions

Use at least a 5 quart crockpot for this. It makes a lot.

Chop up all of your vegetables and add them to the crockpot. If you are rushed in the morning, consider chopping the vegetables at night---it took me longer than I wanted it to. Drain and rinse off the beans, add to the pot. Add the dried lentils. Grate your ginger, and add it along with the dried spices. Stir in the vegetable broth and tomatoes.

Cover and cook on low for 8-10 hours. Soup tastes best the longer you cook it, and it is even better the next day.

Before serving, use an immersible blender and pulse to blend some of the vegetables and beans together. This isn't necessary, but it really improves the texture of the soup and melds the flavors nicely.

From a Year of Crockpotting
Submitted by Shelli

Crockpot Hot and Sour Soup

Ingredients

1 cup cubed firm tofu

2 cups chicken broth

2 cups water

1 package of sliced mushrooms

1 can bamboo shoots

1 can sliced water chestnuts

2T soy sauce (La Choy is gluten-free)

1t sesame oil

2T rice wine vinegar (and some more later)

1/4t red pepper flakes (and some more later)

green onion for garnish

Directions

Combine everything in your crockpot.

Cook on low for 7-9 hours or high 4-5. I was impatient and cooked it on high for 3 1/2. The mushrooms would have been better if I had waited.

Taste. If you need more of the sour flavor, add more rice wine vinegar. If you need more of the hot flavor, add more red pepper flakes. I like my soup very hot and sour, so I added another 1T of the vinegar and another 1/4t of the pepper flakes. Garnish with sliced green onion.

From A Year of Crockpotting
Submitted by Shelli

Crockpot Butternut Squash Soup

Ingredients

1 butternut squash
2 T olive oil
2 small medium onions, or 2 T onion flakes
4 cups broth, chicken or vegetable
2 small apples, peeled and cubed
1 1/2 tsp salt
1/4 tsp black pepper
1/4 tsp nutmeg
1/4 tsp cloves
1/4 tsp coriander
1/4 tsp cinnamon

Use at least a 5 quart crockpot for this soup.

Cut the squash in half long ways. This is terribly hard to do. If you microwave the entire squash for 2 to 5 minutes on high, the skin will soften, but you will still need to use a pretty powerful knife. If you can find already peeled and cubed butternut squash use that.

I couldn't believe how difficult it was for me to cut the squash. My knife got stuck.

Scoop out the seeds and stringy pulp. Brush olive oil on the inside of the squash and roast it in the oven at 400 degrees for about 15 minutes, or until you can peel the skin away from the flesh.

Plug in your crockpot and turn to high. Add the broth, and the onion and apple. Stir in the spices. Cover to let heat.

When the squash has finished roasting, add it to the pot. Cover and cook on low for 6 to 8 hours, or on high for about 4.

Blend in small batches with a stand blender, or carefully blend with an immersible wand.

From a Year of Crockpotting
Submitted by Shelli

Skinny Tortilla Soup

Ingredients

1 can fat-free refried beans -- (16 ounces)
1 can black beans (15 ounces) -- rinsed and drained
1 can reduced-sodium chicken broth -- (14 1/2 ounces)
1 1/2 cup frozen corn
3/4 cup chunky salsa
3/4 cup cubed cooked chicken breast
1/2 cup water
2 cups low-fat shredded cheddar cheese -- divided
28 baked tortilla chips

Directions

In a large saucepan, combine the first seven ingredients. Bring to a boil. Reduce heat. Cover and simmer 10 minutes. Add 1 cup cheese. Cook and stir over low heat until melted.

Crumble half of the tortilla chips into soup bowls. Ladle soup over chips.

Top each serving with crumbled chips. Sprinkle with cheese.

From CD Kitchen
Submitted by Shelli

Black Bean and Corn Stew

Ingredients

1/4 cup Dry sherry or apple juice
1 tablespoon Olive oil
2 cups Onions, chopped
1/2 cup Celery, chopped
1/2 cup Carrot, chopped
1/2 cup Red bell pepper, chopped
4 cups Black beans, cooked
2 cups Corn kernels, fresh/frozen
2 cups Stock or water
2 tablespoons Garlic, minced
1 cup Chopped tomatoes
2 teaspoons Ground cumin
4 teaspoons Chili powder or to taste
1/2 teaspoon Oregano, dry
1/4 cup Fresh cilantro, chopped
2 tablespoons Honey
2 tablespoons Tomato paste

Directions

In a large stock pot over medium high heat, combine the sherry and oil. When hot, add onions. Saute, stirring, until soft but not brown. Add celery, carrot and bell pepper; saute 5 more minutes. Add remaining ingredients; bring to a boil. Lower heat and simmer for 15 minutes. Before serving, puree 1 cup of the stew in a blender; add back to the pot.

Variation: Serve with crushed corn chips on top.

Source: The Vegetarian Times Magazine
Submitted by Shelli

Chicken and Wild Rice Chowder

From Better Homes and Gardens

Ingredients

• 1 cup sliced carrots (2 medium)
• 1 cup sliced celery (2 stalks)
• 1 cup quartered mushrooms
• 3 Tbsp. butter
• 3 Tbsp. all-purpose flour
• 2 14-oz. cans chicken broth
• Chicken from Creamy Basil Chicken, chopped
• 3/4 cup cooked wild rice
• 1/4 tsp. ground black pepper
• 1-1/2 cups half-and-half

Directions

1. In a saucepan cook carrots, celery, and mushrooms in hot butter over medium heat until tender. Stir in flour. Add broth, chicken, wild rice, and pepper. Cook and stir until mixture is bubbly and slightly thickened. Stir in half-and-half; heat through. Makes 4 servings.

Nutrition Facts

• Calories 445, Total Fat (g) 22, Saturated Fat (g) 13, Monounsaturated Fat (g) 6, Polyunsaturated Fat (g) 2, Cholesterol (mg) 140, Sodium (mg) 1019, Carbohydrate (g) 21, Total Sugar (g) 4, Fiber (g) 2, Protein (g) 40, Vitamin C (DV%) 6, Calcium (DV%) 14, Iron (DV%) 10, Percent Daily Values are based on a 2,000 calorie diet.