Archives for Soups category

Tomato Basil Soup

1 onion Diced
2 cloves garlic minced
1 28 oz can Cento Crushed tomatoes
2 cups chicken broth
1/2 tsp dried thyme
8 to 10 basil leaves chopped, or 2 tsp of basil paste
1 cup half and half cream or milk

Directions: Sauté the onion in good quality olive oil until good and soft, add the garlic and sauté another two minutes. Add the rest of ingredients except the cream and simmer for twenty minutes. Blend the mixture, return to pot, add the cream. Bring to heat and serve.

Creamy Gazpacho

1 Anaheim pepper roasted
1 cucumber
1 cup chopped celery
1/2 cup green onion
1 habanero chile
3 cups V8
1 package guacamole or 2 Avocados
5 Tbl red wine vinegar
4 Tbl good quality olive oil
Salt and pepper to taste
Chop and blend ingredients. Serve with dollop of sour cream and pomegranate seeds if desired.

Sopa de Frijol Negro Con Chile Adobe

Sopa de Frijol Negro Con Chile Adobe
(Black Bean Soup)

2 cans Black beans, drained
2 tbl. Canola oil
1 med. onion finely chopped
1 Adobo pepper from a can of Chipotle peppers, chopped (Embasa brand)
2 cloves of garlic, chopped
1 sm red bell pepper diced
1 tsp. Grd. cumin
1 tsp. Dried coriander
1 tsp. Dried oregano
2 cups chicken broth
1 tbl. Lime juice (fresh)
Salt and Pepper

Add all the ingredients and cook on medium low heat for about 30 minutes.  Pour into a blender and puree.  Serve with a dollop of sour cream.

WFT 21

Asparagus Soup

Asparagus Soup

1 lb fresh asparagus
¾ C white or yellow onion chopped
2  C chicken broth
1  T butter
2  T all-purpose flour
1  t salt
½ t black pepper
½ C heavy whipping cream
4  T lime juice
Parmesan cheese

Wash and chop asparagus. Simmer with chopped onion and ¼ C chicken broth until tender. Remove a few of the tips of the asparaguses to slice for final garnishing. Dump contents into blender and blend until smooth.  Make rue with butter, salt, and pepper in same pot you simmered asparagus and onion in. Dump remaining chicken broth in and bring to a light boil.  Add asparagus/onion mixture and stir in cream. Add lime juice to taste (I’ve found it about takes about 4 T before you can really note it). Bring entire mixture to an even heat and serve. Garnish with Parmesan and sliced asparagus spearheads.


Add bacon and bacon renderings. Yummm… (A little bit goes a long way)

WFT Member 23

Hot and Sour Turkey Soup

Hot and Sour Turkey Soup

8 C Turkey Stock
1/4 C Cornstarch
2 Egg Whites

2 C Thinly Sliced Bok Choy or Napa Cabbage
12 Snow Peas, halved Diagonally
2 Lg. Shiitake Mushrooms caps, thinly sliced
1 C Turkey, cooked shredded
1/4 C Rice Vinegar
2 Tbl Soy Sauce
1Tea Sesame Oil or Chili Sesame Oil
2 Green Onions, thinly sliced diagonally

Whisk ½ Cup cold turkey stock and cornstarch in small bowl until smooth.  In another bowl, stir egg whites with fork to blend.  Bring remaining stock to a boil in large soup pot.  Slowly add cornstarch mixture while stirring.  Then Gradually stir in the egg whites at a slow steady stream.  Add the bok choy, snow peas, mushrooms and turkey and simmer for about 2 minutes.  Mix in vinegar soy sauce and sesame oil.  Season with salt and pepper.  Ladle soup into bowls and garnish with green onions.

Serves 4
180 calories
4 g. Fat
27 mg. Cholesterol
335 mg. Sodium

WFT Member 30

Curried Acorn Squash Soup

Curried Acorn Squash Soup

(a healthy quick soup)


1 Acorn Squash
2 Tbl. butter or canola oil
1 c. yellow onion, chopped
2 tsp. curry powder
1c. apple cider
Salt and pepper to taste
Toasted pecans

Optional: 1 c. cooked brown rice and 1 c. cooked diced chicken
Slice acorn squash in half and place cut side down on oiled pan. Roast until forked tender about 30 minutes.
While squash is cooling, melt 2 tbl. of butter in soup pan and add onion. Cook on medium heat until onion is soft. Add curry powder and blend. Scoop out seeds of squash and discard. Add the squash and broth. Simmer 30 minutes. Puree. Add apple cider to desired consistency.
Top with toasted pecans or grated fresh nutmeg.

To make a meal, add the rice and chicken

Best to make a day before serving.

WFT Menber 21

White Chili

White Chili


1 Tbl. Olive Oil
1 Onion, Chopped

3 Cloves of Garlic, Crushed
4 Oz Can Chopped Green Chili
2 tsp. Ground Cumin
1 tsp. Dried Oregano
1/3 tsp. Ground Cayenne
1 15 Oz. Can Diced Tomatoes, Drained
Optional: 4 Oz. Can Jalapeno Peppers (I always add)

2 cans chicken broth
3 Cups Chicken, White Meat (I use 3 chicken breasts seasoned with salt, pepper, and herb(s),
wrapped in foiled, and baked x 25 minutes at 350 degrees and then chopped or shredded)
3 – 15 Oz. Cans White Beans, 2 Drained, 1 Not Drained

2 Cups Shredded Mexican Blend Cheese
8 Oz. Sour Cream


At medium heat, sauté the onion until tender. Add the garlic, Green chili, (optional Jalapeno),
Cumin, oregano and cayenne. Sauté for about another three minutes. Add the chicken broth,
chicken, tomatoes and beans. Simmer for 15 minutes.  Stir in the cheese.

Serve hot a dollop of sour cream.

WFT member 20