Healthy Low Carb-Vegetarian Soup Recipes
I thought I would share some recipes that I have found to be great for both vegetarians and meat eaters! I have been able to fool non-vegetarian family members wit these recipes and even they even preferred them to their high fat and carb loaded counterparts.
Now, I must let you know that I consider myself more a "chef" than a cook or baker. This is not because I am fantastic at making dishes nor because I have a culinary education.... it is because I don't like to measure anything! I am also HUGE on making dishes that are accessible. I don't like having to buy specific items at the grocery for certain meals. I like to use what is sitting in my fridge or pantry. I enjoy changing things up and experimenting so please consider this a guideline and make it your own. I truly feel that when you veer off the page a bit and get excited about what you are making, you make a dish that is better and more satisfying!
VEGETARIAN FRENCH ONION SOUP-
3-4 red onions (halved and sliced very thin)
Garlic clove (diced)
2 cans of broth (either vegetable or one of the "non-chicken" varieties
3 Tbsp. dry red wine (up to you! omit or reduce...or add more!)
salt, pepper to taste
2 Tbsp. butter
1 teaspoon Italian seasoning
4 slices of light swiss cheese (or use shredded mozzerella if you have it on hand)
4 croutons (Any variety. If you have low-carb bread n hand...use that to make them homemade!)
Saute the onions and garlic in the butter until the onions are transparent. This may take about 15 minutes but it is important that you watch the onions! You may need to use a bit of cooking spray if they begin to stick.
Add the broth and Italian Seasoning then bring to a boil.
Add sherry if you wish and reduce to a simmer. Season with salt and pepper.
Let this simmer for about 15 minutes. When serving, top with 4 croutons and the Cheese. If you have had too many Carbs for the day, simply omit the croutons. Traditionally you would place the soup in ramekins and sit under the broiler so the cheese gets golden brown....But hey, how many of us have fancy ceramic ramekins on hand? If you do, slide it under the broiler and make the cheese bubbly and brown.
EVERYONE has a certain way that they like their chili so again, experiment with heat, sweetness, and veggies! You have to go without the carb-y beans so the mushrooms are an important piece as they are the texture but anything can be added to make this great!
1 cup mushrooms (diced)
1/4 cup red onions (diced)
1/3 cup green onions (diced)
1 jalapeno pepper (small dice)
2 cans of diced tomatoes (Blended -choose with jalapenos or chili ready--read labels! some are laden with sugar)
Spice as you would like! My Suggestions:
3 packets of Splenda (or your favorite low calorie substitute)
1 tsp. red pepper flakes
dash of cinnamon, cayenne pepper, and ancho will give it an interesting smoky flavor!
Toss the onions, peppers, and mushrooms in pot and saute. I use the spray not only to reduce calories but so that the veggies are more firm but you could use butter if you wish. I really like different textures.
Add blended tomatoes and bring to a boil. At this point, toss in the seasonings!
Reduce to a simmer. I usually give my chili about an hour for the flavors to develop. As with all chili, it gets better as it sits!
I serve this topped with cheddar cheese, fresh diced onions, and a dollop of sour cream!
Tomato Bisque -
This one is so easy that it barely needs a recipe! Sorry...I have 5 kids! It HAS to be easy. Using the canned tomatoes with seasonings already in them reduces so many steps from a traditional bisque. You can always add more seasonings if you wish.
2 cans of diced tomatoes with Italian seasonings- (Blended. Red gold makes a great one with basil, oregano and garlic. 7 carbs per 1/2 cup serving)
1/4 cup heavy cream or whipped cream (whatever is handy)
1/4 teaspoon of nutmeg (if you like)
Take the blended tomatoes and nutmeg -heat them in a pot. Bring to boil and reduce to simmer. Let these simmer for about 20 minutes to enhance flavor.
Stir in cream and let cook ling enough to warm the soup and DONE!
You can always add additional italian seasonings, salt and pepper, or garlic, but it comes out great either way!!
I know that heavy cream sounds bad for you BUT this bisque recipe makes about 4 servings and has approximately 110 calories, 11 carbs, and 6 grams of fat!
I hope you enjoy the recipes! Let me know of any suggestions or alterations you have made to make these soups your own!
Check out my tips for losing weight on a low-carb vegetarian diet at