CHAPTER 15

Soups, Salads & Slaws

These veggie-packed snacks are large and in charge! Spoon or spear your way to satisfaction . . .

 

Giant Noodle Soup Bowl

¼ of recipe (about 2 cups): 85 calories, 1g fat, 217mg sodium, 16g carbs, 4g fiber, 6g sugars, 5g protein

1 bag House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute

2 cups sliced mushrooms

1 cup chopped onion

1 cup chopped carrots

1 tablespoon chopped garlic

6 cups low-sodium chicken or vegetable broth

1 cup chopped celery

½ cup frozen peas

¼ teaspoon ground ginger

¼ teaspoon red pepper flakes

Optional seasoning: salt-free seasoning mix

You’ll Need: strainer, large microwave-safe bowl, large pot with a lid, nonstick spray

Prep: 10 minutes

Cook: 30 minutes

  1. Use a strainer to rinse and drain noodles. Thoroughly pat dry. Roughly cut noodles, and transfer to a large microwave-safe bowl. Microwave for 2 minutes. Drain excess liquid, and thoroughly pat dry.
  2. Bring a large pot sprayed with nonstick spray to medium heat. Add mushrooms, onion, carrots, and garlic. Cook and stir until veggies have slightly softened, about 5 minutes.
  3. Carefully add noodles and remaining ingredients. Mix well, and bring to a boil.
  4. Reduce to a simmer. Cover and cook for 15 minutes, or until veggies have softened.

MAKES 4 SERVINGS

 

Pumpkin Veggie Soup

¼ of recipe (about 2 cups): 100 calories, 0.5g fat, 218mg sodium, 18.5g carbs, 6.5g fiber, 6.5g sugars, 6.5g protein

2 cups chopped zucchini

1½ cups chopped celery

⅔ cup chopped bell pepper

1 teaspoon salt-free seasoning mix

5 cups low-sodium chicken or vegetable broth

1 cup canned pure pumpkin

¼ teaspoon garlic powder

¼ teaspoon onion powder

⅛ teaspoon paprika

⅛ teaspoon chili powder

⅔ cup canned white kidney beans (cannellini beans), drained and rinsed

You’ll Need: large pot with a lid, nonstick spray

Prep: 10 minutes

Cook: 30 minutes

  1. Bring a large pot sprayed with nonstick spray to medium-high heat. Add zucchini, celery, bell pepper, and salt-free seasoning. Cook and stir until veggies have softened and browned, about 8 minutes.
  2. Carefully add all remaining ingredients except beans. Mix well, and bring to a boil.
  3. Reduce to a simmer. Cover and cook for 15 minutes.
  4. Stir in beans, and cook until hot, about 1 minute.

MAKES 4 SERVINGS

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Perfect Pureed Veggie Soup

⅕ of recipe (about 1¾ cups): 93 calories, 0.5g fat, 173mg sodium, 18g carbs, 6g fiber, 6.5g sugars, 5.5g protein

2 cups chopped carrots

1 cup chopped onion

1½ teaspoons salt-free seasoning mix

4 cups chopped broccoli

4 cups chopped cauliflower

3 cups low-sodium vegetable broth

1 tablespoon chopped garlic

⅛ teaspoon each salt and black pepper

You’ll Need: large pot with a lid, nonstick spray, blender

Prep: 20 minutes

Cook: 35 minutes

Cool: 10 minutes

  1. Bring a large pot sprayed with nonstick spray to medium-high heat. Add carrots, onion, and salt-free seasoning. Cook and stir until softened and browned, about 8 minutes.
  2. Add remaining veggies, broth, garlic, and 3 cups water. Mix well, and bring to a boil.
  3. Reduce to a simmer. Cover and cook for 15 minutes.
  4. Remove from heat, and let cool for 10 minutes.
  5. Working in batches, carefully transfer contents of the pot to a blender, and puree until smooth. Stir in salt and pepper.

MAKES 5 SERVINGS

HG Tip!

Love big-batch pureed soups like this one? A handheld immersion blender is a great little investment—you can puree the soup right in the pot.

 

Super Sunomono Salad

Entire recipe: 95 calories, 0.5g fat, 164mg sodium, 23.5g carbs, 2g fiber, 15.5g sugars, 2.5g protein

3 tablespoons plain rice vinegar (not seasoned)

2 teaspoons granulated sugar

Dash salt

4 cups thinly sliced cucumber

You’ll Need: small bowl, large bowl or sealable bag

Prep: 5 minutes

Chill: 1 hour or more (optional)

  1. In a small bowl, combine vinegar, sugar, and salt. Stir until sugar and salt have dissolved.
  2. Place cucumber in a large bowl (if eating immediately) or sealable bag (if marinating). Add vinegar mixture, and either stir to coat or seal the bag, removing as much air as possible.
  3. If you like, marinate in the fridge for 1 hour or more. (The longer it marinates, the better it tastes.)

MAKES 1 SERVING

 

Southwest Snack Slaw

¼ of recipe (about 1¼ cups): 92 calories, 0.5g fat, 165mg sodium, 11.5g carbs, 4g fiber, 4.5g sugars, 11g protein

½ cup salsa or pico de gallo with 90mg sodium or less per 2-tablespoon serving

¼ cup fat-free plain Greek yogurt

2 tablespoons chopped cilantro

¼ teaspoon ground cumin

¼ teaspoon garlic powder

One 12-ounce bag (4 cups) broccoli cole slaw

4 ounces cooked and chopped skinless chicken breast

½ cup chopped jicama

¼ cup frozen sweet corn kernels, thawed

You’ll Need: large bowl

Prep: 10 minutes

  1. In a large bowl, combine salsa/pico de gallo, yogurt, cilantro, cumin, and garlic powder. Stir until uniform.
  2. Add remaining ingredients, and stir to coat.

MAKES 4 SERVINGS