Four Favorite Winter Soups and Stews

4:44 PM, Dec 20, 2012   |    comments
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Chicken Prune Stew

Cream of Broccoli Soup

Hearty Lentil Vegetable Stew

Warming Winter Tonic Soup



Chicken Prune Stew

Serves 4


3 tablespoons potato flour

1/2 teaspoon salt

1/8 teaspoon pepper

1 pound boneless skinless chicken breast, cut into 1-inch cubes

1 tablespoon olive oil

1 1/4 cups low sodium chicken broth

3/4 teaspoon curry powder

1 1/2 cups celery pieces

12 pitted prunes

2 1/2 cups lightly steamed cauliflower pieces


Combine flour, sea salt and pepper. Dredge chicken in flour mixture. Reserve excess flour mixture. Brown chicken in olive oil in a large skillet.  Add 1 cup broth, cover tightly and cook over low heat for 30 minutes. Stir in curry powder. Add celery; cover and continue cooking for 15 minutes.


Combine reserved flour with remaining 1/4 cup broth, mixing well. Stir into chicken mixture; add prunes and continue cooking for 15 minutes or until chicken and celery are tender, stirring occasionally. Add cauliflower to chicken mixture and heat through.


Per Serving: 284 Calories; 5g Fat (1g sat); 33g Protein; 28g Carbohydrate; 5g Dietary Fiber; 66mg Cholesterol; 564mg Sodium.


Cream of Broccoli Soup

Serves 6


2 cups water

1 1/2 pounds broccoli, chopped

1 large stalk celery (3/4 cup), chopped

1/2 cup carrots, shredded

1 medium onion (1/2 cup), chopped

1/2 cup rolled oats

2 tablespoons butter

2 tablespoons potato flour or 1 tablespoon corn starch mixed in 1 tablespoon cool water

2 1/2 cups chicken broth or vegetable broth

1/2 teaspoon salt

1/8 teaspoon pepper

Dash ground nutmeg

1/2 cup lowfat milk of choice


Heat water to boiling in 3-quart saucepan. Add broccoli flowerets and stalk pieces, celery, carrots, onion, and oats. Cover and return to a low boil. Simmer at this low boil for about 10 minutes or until broccoli is tender (do not drain).


Carefully place broccoli mixture in blender or food processor. Cover and blend on medium speed until smooth.


Melt butter in 3-quart saucepan over medium-low heat. Stir in flour. Cook, stirring constantly, until mixture is smooth and bubbly; remove from heat.


Stir broth into butter- flour mixture. Heat to boiling, stirring constantly for one minute.


Reduce heat, stir in broccoli-vegetable mixture, salt, pepper and nutmeg. Return soup to a low simmer. Stir in milk - do not boil. Turn off heat or keep on low until ready to serve.


Per Serving: 136 Calories; 5g Fat (3g sat); 9g Protein; 16g Carbohydrate; 4g Dietary Fiber; 12mg Cholesterol; 475mg Sodium. 


Hearty Lentil Vegetable Stew

Serves 6


3 cups low sodium vegetable or chicken broth

1 1/4 cups lentils, rinsed

2 cups water

2 cups sweet potatoes, cubed

1/2 cup onion

1/2 cup celery

2 cloves garlic, minced

1 cup low salt chicken broth, or vegetable broth

1 teaspoon tamari soy sauce

1 teaspoon cumin

1/2 teaspoon coriander

1 1/2 cups sliced zucchini

1 1/2 cups broccoli florets


In a large pot or Dutch oven, combine lentils with 3 cups of broth (or water) and bring to a low boil.  Reduce heat to medium and cook until lentils are barely tender (about 20 to 30 minutes). Add sweet potatoes, onion, celery, garlic, water, tamari and spices and cook for about 40 minutes on medium heat.  Add zucchini and broccoli florets, cover, and continue to heat another 10 minutes.


Per Serving: 235 Calories; 1g Fat (2.6% calories from fat); 21g Protein; 39g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 473mg Sodium.


Warming Winter Tonic Soup

Makes about 5 servings


½ cup burdock root, peeled and sliced into thin slices

½ cup carrots sliced into ½ inch slices

½ cup beets, well scrubbed and sliced into ½ inch quarters

½ cup cabbage thinly sliced

½ cup red onion, minced

2 leeks, well-rinsed and sliced into ¼ inch slivers

½ cup shiitake mushrooms, sliced

2 cloves garlic

1 tablespoon minced fresh ginger

2 tablespoons extra-virgin olive oil

2 tablespoons fresh cilantro

5 cups low sodium chicken or vegetable broth (or water)

2 tablespoons light miso

2 scallions, minced


Sauté burdock, carrots, cabbage, beets, leeks, onion, shiitake, garlic, and ginger in olive oil (in large stock pot) for 10 minutes.

Add broth or water and bring to a low boil.  Lower heat, cover and simmer for 20 minutes or until vegetables are tender.  Dilute miso in small amount of hot broth and add to soup.  Turn off heat, add scallions, cover and let stand for 5 minutes.


Per Serving: 236 Calories; 6g Fat (1g sat); 16g Protein; 34g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 798mg Sodium.





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