5 SIMPLE SOUP RECIPES

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Mushroom

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Saute 1 thinly sliced red onion and 1 pound sliced fresh mushrooms in 3 tablespoons butter.
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Add 3 1/2 cups low-sodium beef broth, 3 cups water, and 2 envelopes onion-mushroom soup mix, and bring to a boil.
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Simmer 5 minutes.
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Add 2 tablespoons dry sherry.

177 calories, 7g protein, 14g carbohydrate, 10g fat (6g saturated), 2g fiber.




SHRIMP EGG DROP

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Saute 1 cup sliced mushrooms in 1 tablespoon canola oil.
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Add 3 1/2 cups low-sodium chicken broth, 1/4 cup rice vinegar, 2 tablespoons soy sauce, 1 teaspoon each sugar and grated ginger; simmer 2 minutes.
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Add 12 ounces peeled raw shrimp and 1/4 cup each peas and shredded carrots. Mix 1 tablespoon each cornstarch and cold water; add to pot.
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Beat in 1 egg; simmer till cooked.

208 calories, 22g protein, 13g carbohydrate, 7g fat (1g saturated), 2g fiber.




TOFU NOODLE

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Combine 1 pound light extra-firm tofu (cut up), 1 tablespoon soy sauce, and 1 tablespoon toasted sesame oil; set aside.
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Combine 3 1/2 cups low-sodium vegetable broth, one 10.5-ounce can condensed vegetarian vegetable soup, one 10-ounce package frozen chopped broccoli, and 2 ounces dried udon noodles; bring to a boil.
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Simmer, covered, 5 minutes. Add tofu mixture; heat through.

204 calories, 14g protein, 25g carbohydrate, 6g fat (1g saturated), 3g fiber.





PUMPKIN

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Saute 2 slices chopped bacon and 1 chopped onion; drain fat.
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Add one 29-ounce can pumpkin, 3 1/2 cups low-sodium chicken broth, 1 cup applesauce, and 2 teaspoons ground ginger.
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Add salt and pepper; bring to boil. Simmer.
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Add 1/2 cup light sour cream.

241 calories, 7g protein, 29g carbohydrate, 12g fat (5g saturated), 7g fiber.




BLACK BEAN

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Saute 1 chopped onion, 1 tablespoon cumin, and 4 minced garlic cloves in 2 tablespoons olive oil.
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Add 3 1/2 cups low-sodium chicken broth, 3 chopped tomatoes, one 15-ounce can black beans, and one 1.4-ounce can diced green chili peppers. Bring to a boil, cover, and simmer 5 minutes.
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Add 1 tablespoon snipped fresh cilantro. Garnish soup with crushed tortilla chips.

245 calories, 10g protein, 34g carbohydrate, 11g fat (1g saturated), 8g fiber.