9. Roasted Cauliflower Soup
Pizza crust, rice, gnocchi … what can’t cauliflower do? In this healthy cauliflower soup, we make the versatile veggie delicious by roasting it to caramelize the natural sugars. Onions, garlic, herbs, and light cream complete this easy 125-calorie creamy soup recipe that’s a warming side dish to include on your fall or winter dinner menu.
Ingredients
- 1 large head cauliflower, cut into florets (10 cups)
- 1 large onion, sliced
- 2 cloves garlic, halved
- 2 tablespoon olive oil
- 2 14.5 ounce cans chicken broth
- 1 cup water
- 1 bay leaf
- 1 teaspoon snipped fresh thyme or 1/4 teaspoon dried thyme, crushed
- 1 cup half-and-half or light cream
- 1 teaspoon salt
- ⅛ teaspoon ground black pepper
Directions
Preheat oven to 400°F. In a large roasting pan combine cauliflower, onion, and garlic. Drizzle with oil; toss gently to coat. Spread vegetables in an even layer. Roast, uncovered, for 30 minutes, stirring once.
In a 4-quart Dutch oven combine roasted vegetables, broth, the water, bay leaf, and thyme. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes; cool slightly. Remove and discard bay leaf.
Transfer vegetable mixture in batches to a food processor or blender. Cover and process or blend until smooth. Return pureed mixture to saucepan. Stir in half-and-half, salt, and pepper. Heat through (do not boil).
10. Lentil-Toasted Barley Soup with Sausage
Chicken broth and chicken sausage team up to take this just-a-bit-of-meat recipe beyond basic veggie soup and chili recipes. This good-for-you recipe is filled with hearty whole grain barley, veggies, lentils, and tender sausage links. Toasting the barley before cooking brings out a rich nutty flavor to add a new dimension to your healthy soup recipe.
Ingredients
- 1 tablespoon olive oil
- ½ cup regular barley
- 1 cup chopped onion (1 large)
- ¾ cup chopped carrots
- 2 cloves garlic, minced
- 2 teaspoon ground cumin
- 4 cup reduced-sodium chicken broth
- 1 cup water
- ½ cup lentils, rinsed and drained
- 1 bay leaf
- 1 14.5 ounce can no-salt-added diced fire-roasted tomatoes, undrained
- 6 ounce cooked chicken-apple sausage links, halved lengthwise and sliced
- 4 cup fresh baby spinach
Directions
In a 3- to 4-quart saucepan heat oil over medium heat. Add barley; cook and stir for 3 to 4 minutes or until barley is golden. Add onion, carrots, and garlic; cook about 10 minutes or just until vegetables are tender, stirring occasionally. Stir in cumin; cook and stir for 30 seconds more.
Add broth, the water, lentils, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, about 55 minutes or until barley and lentils are tender. Stir in tomatoes and sausage; heat through. Remove and discard bay leaf.
Add spinach, stirring until spinach begins to wilt. Ladle soup into serving bowls. Serve immediately.