Caribou Seventh Day Adventist Outreach
  Blender Salad Soup

Makes 6 Servings

4   medium-sized ripe tomatoes
1/2large green pepper
1/2small onion
1   small cucumber
1   clove garlic
1/2        teaspoon. hot pepper sauce
1   teaspoon. salt
3   tablespoon red wine vinegar
1/2cup ice water
6   ice cubes

Quarter tomatoes; seed and slice green pepper; peel and slice onion and cucumber; peel garlic. Place vegetables and remaining ingredients except ice in a blender or food processor and blend for about 3 seconds, until vegetables are finely chopped but not reduced to puree. Spoon soup into bowls and place an ice cube in each so it becomes very cold.









Cajun 15-Bean Soup

Makes 8 Servings

20  ounces dried mixed beans
12 cups water
1   large onion -- chopped
14 ounces Gimme Lean Sausage Flavor* juice of one lemon
1    clove garlic -- minced
1   15-ounce can stewed tomatoes
2    teaspoons paprika
1   teaspoon chili powder
1/4 teaspoon cayenne pepper
1/4 teaspoon black pepper
1/2 teaspoon oregano
1    teaspoon thyme
1/2 teaspoon liquid smoke flavoring
1 1/2      teaspoons salt -- or to taste

Place washed beans in a pot with 12 cups of water and boil covered 60-70 minutes (or try it in a crockpot).  While beans are boiling, brown sausage, onion and garlic. Add prepared sausage mixture, stewed tomatoes, and lemon juice  to beans along with spices and simmer 30-45 minutes. Add salt at the end. Serve with bread or over rice.

MWL Followers of the McDougall Maximum Weight Loss Program leave out the Gimme Lean.

Per serving: 319 Calories (kcal); 2g Total Fat; (6% calories from fat); 24g Protein; 52g Carbohydrate; 0mg Cholesterol; 832mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Serving Ideas : Serve with biscuits and green salad.  Freezes well.









Chickpea Gumbo Soup - Fat Free

Makes 8 servings

  1        tablespoon  water -- (1-3 tablespoon, as needed)
  1        tablespoon  flour
  1        medium  onion -- chopped
  1        medium  green pepper -- chopped
  2        celery ribs -- chopped
  16      ounces  vegetable broth, fatfree -- or 2 cups water
  1       24-ounce can  tomatoes -- coarsely chopped, with juice
  1       16-ounce can  chickpeas -- (drained)
  16     ounces  okra -- sliced, fresh or frozen
  1       teaspoon  salt -- (or to taste)
  1/2    teaspoon  black pepper
  2       bay leaves
  1/4    teaspoon  cayenne pepper -- (or to taste)
  1       teaspoon  Tabasco
  1       teaspoon  thyme
  1/2    teaspoon  garlic powder
  1/2    teaspoon  liquid smoke flavoring
  2-4    cups  additional broth or water

In a large pot, sauté the onions, pepper, and celery in the water, adding more liquid as needed to prevent sticking. When the onions begin to get translucent, allow most of the water to evaporate and add the flour and stir continuously until it begins to brown slightly.  (If it begins to stick badly, just go on to the next step.)  Add the veg. broth and tomatoes, stirring to combine.  Then add the remaining ingredients.  The gumbo should have enough liquid to resemble a chunky soup; if it is too dry, add some more vegetable broth or water.  Cook for at least 30 minutes, until flavors have a chance to mingle.  Remove bay leaves and serve over rice.

Per serving: 121 Calories (kcal); 1g Total Fat; (7% calories from fat); 5g Protein; 24g Carbohydrate; trace Cholesterol; 458mg Sodium  Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates









                   Collards and Black-eyed Pea Soup

Use either a pressure cooker or a regular soup pot.

Makes 6 Servings

6    cups water -- or vegetable stock
2    cups black-eyed peas -- picked over and rinsed
1    bunch collard greens -- (about 1 pound)
2    large onions -- peeled and chopped
2   ribs celery -- finely chopped
4    cloves garlic -- peeled and minced
1 1/2      teaspoons dried thyme -- (divided)
1   pinch cayenne -- or crushed red pepper flakes salt -- or miso to taste
1   teaspoon liquid smoke flavoring

Pressure Cooker Directions: 

Bring the water and peas to a boil in the pressure cooker.  Meanwhile, wash the collards thoroughly.  Discard thick stems and discolored leaves.  Chop the remaining stems and leaves  into 1-inch strips.  Add the collards, onions, celery, garlic, 1/2 tsp thyme, and cayenne to the cooker.

Lock the lid into place.  Over high heat, bring to high pressure.  Lower the heat to maintain the pressure at high and cook for 10 minutes.  Reduce pressure with a quick-release method.  Remove the lid.  If the peas are not quite done, return to high pressure for another minute or two.

Stir in salt or miso to taste, reserved thyme, and liquid smoke flavoring and cook for about 15 minutes more.

Standard Stovetop Directions: In a large soup pot, proceed as directed in step one.  Bring to a boil, reduce heat, and simmer, covered, until the peas are tender, about 45-55 minutes.  Follow step 3

Per serving: 209 Calories (kcal); 1g Total Fat; (3% calories from fat); 14g Protein; 38g Carbohydrate; trace Cholesterol; 33mg Sodium
Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates









Creamy Lima Bean Soup

Yield: 6 servings

2 1/2quart Water
2      cup Dried lima beans
2      teaspoons Salt
2     teaspoons Dried parsley
1     teaspoon Oregano
1/2   teaspoon Dill weed
1/4   teaspoon Pepper
1      tablespoon Vegetable broth
5     Green onions, chopped
1     Celery rib, chopped
1 sm        Garlic clove, minced
1/2   cup Soy milk
1 1/2 tablespoons While or yellow miso

In large pot, add lima beans and salt to water. Bring to a boil and reduce heat. Cook on medium heat for 10 minutes. Add parsley, oregano, dill weed, and pepper. Simmer for about 45 minutes or until lima beans are very tender. Remove two cups of beans and liquid and puree in blender. Return beans to pot. Continue to simmer.

Sauté onions and celery in broth for 3 minutes. Add garlic and sauté for 1 more minute. Add sautéed vegetables to beans, along with soy milk. Simmer for at least 15 more minutes.

When almost ready to serve, place miso in a small bowl; add 1/3 cup of water and mix to form a smooth paste. Add this to the soup, and mix well.  Heat thoroughly for 1 minute or 2, but do not return to a boil.









Minestrone Soup - Fat Free

Makes 6 Servings  Preparation Time Approximately 10 - 12 minutes

3   cups vegetable broth, fatfree (I use up to 4 cups)
14 1/2    ounces  stewed tomatoes -- Italian style
1/2 cup macaroni -- or other small pasta or 3/4 cup instant brown rice -- uncooked MWL
15 ounces kidney beans, canned -- drained and rinsed
15 ounces cannelini beans, canned -- drained and rinsed
16 ounces Italian-style vegetables -- frozen
2   teaspoons parsley
1/2 teaspoon basil
1/2 teaspoon marjoram reshly ground black pepper

Combine all ingredients in a large sauce pot.  Bring to a boil, reduce heat, cover, and simmer for 30 minutes.  Add additional broth if it's not "soupy" enough.

Per serving: 252 Calories (kcal); 2g Total Fat; (5% calories from fat); 14g Protein; 47g Carbohydrate; 0mg Cholesterol; 648mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates









Greek Lentil Soup

Makes 6 servings

2   cups Lentils, uncooked
8           cups Water or vegetable stock
1/2 Onion
1 sm      Carrot
1   Celery stalk
1 sm      Potato
1   tablespoon. Olive oil
2   Bay leaves
1    Vegetable bouillon cube (opt.)
1    teaspoon Crushed coriander
1/8         teaspoon Cumin
2   teaspoons Red wine vinegar

Pick over the lentils and wash.

Mix all ingredients except the vinegar in a soup pot and cook until the lentils are very soft, about 1 hour. Stir in vinegar and serve.









Spiced Butternut Squash and Lentil Soup

Put it in crockpot in the morning

Makes 5 Servings  

1                 cup dried lentils
2 1/2    cups butternut squash cubes -- (3/4-inch)
1/2       cup chopped onion
1/2       cup chopped carrot
1/2              cup chopped celery
2         garlic cloves -- minced
1         teaspoon  garam masala
4         cups low sodium vegetable broth

Rinse and drain lentils. In a 3 1/2 to 4-quart slow cooker place lentils, squash, onion, carrot and celery. Sprinkle garlic and garam masala over vegetables. Pour broth over all.

Cover and cook on low heat setting for 8 to 9 hours or on high heat setting for 4 to 4 1/2 hours adjusting seasoning to taste


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