Time For Soup Yet? - Healthy Tips From Sue

October 8th, 2015

Autumn - what a beautiful and enjoyable time of the year. Leaves are changing their colors, football games are being played or watched, and outside, the temperature is beginning to change. It is a reminder for us that it’s time to prepare for winter AND time to get out the big soup pot.

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When the temperature drops and the days get shorter, nothing hits the spot like a bowl of soup. Having the diagnoses of hypertension and diabetes, I like to find healthy soup recipes or substitute a few ingredients to make them healthier for my family and myself.

Here is a great, healthy, hearty soup recipe:


1 tsp. ground cumin
1 tsp. olive oil
1 cup cubed French or Italian bread


2 tsp. of olive oil
1/3 cup finely chopped shallots
1/3 cup finely chopped celery
2 ½ cups sliced cauliflower
¾ pound sliced Yukon gold potato
2 14 oz. cans (fat-free, less sodium) chicken broth
¼ tsp. ground red pepper
1 tsp. lemon juice
2 tsp. chopped chives

To prepare croutons: combine cumin and 1 tsp. oil in a bowl; add bread cubes, toss, and coat. Spread bread cubes on a baking sheet. Bake at 350 degrees for 10 minutes or until golden. Set aside.

To prepare soup: heat 2 tsp. of oil in a large saucepan over medium heat. Add shallots and celery; cover and cook 2 minutes. Stir in cauliflower, potato, broth, and pepper; bring to a boil. Reduce heat, cover and simmer 15 to 20 minutes or until vegetables are tender. Add lemon juice. Place vegetable mixture, in batches, in a food processor or blender and process until smooth. Divide soup evenly among 4 bowls; serve with croutons and top with chives. If you find the soup lacking in flavor, add a pinch of oregano or tarragon. Enjoy!

Calories per serving 171, Fat 4 g, Protein 7 g, Cholesterol 0g, Carbohydrates 28 g, Calcium 43 mg.


Sue Rohr
Health and Wellness Director
Liberty HealthShare