Broccoli Soup low calories soup

Ingredients:

 2 tsp olive oil

 1/2 medium onion, finely chopped (about 3/4 cup)

 1 stalk celery, finely chopped

 1 medium Yukon Gold potato, peeled and cubed

 4 cups fresh broccoli, including stems, chopped

 2 cups low-sodium, fat-free chicken or vegetable broth

 1 1/2 cups nonfat milk

Preparation:

Heat oil on medium heat in a soup pot or Dutch oven. Gently sauté onion and celery for 3-4 minutes,
until onion is softened. Add potato and chopped broccoli, followed by the broth and milk. Bring to a
boil, then reduce heat, cover and simmer for 20 minutes, until vegetables are tender.

Allow soup to cool slightly, then transfer to a blender in 2-3 batches, and blend until smooth. Return
soup to pot and heat gently until ready to serve.

Carrot, Tomato and Zucchini Soup

Ingredients:

 1 medium onion, finely chopped

 2 cloves garlic, finely chopped

 1 tsp ground coriander

 4 medium carrots, peeled and sliced

 1 medium zucchini, halved lengthwise, then sliced

 1 14.5 ounce can diced tomatoes, undrained

 3 cups fat-free, low-sodium chicken broth

 1 cup fresh cilantro, roughly chopped

Preparation:

Heat 2 tsp canola oil in large pot on medium heat. Sauté onions and garlic until softened. Add
ground coriander and stir well. Add carrots and zucchini, followed by canned tomatoes and broth.
Bring to a boil, then reduce heat, cover, and simmer for 20 minutes. Add fresh cilantro. Stir and
simmer for 5 more minutes.

Remove from heat, transfer soup to a blender, working in batches if necessary. Blend until smooth.

Cauliflower soup

Ingredients:

 2 tsp canola olive oil

 1 medium onion, finely chopped

 2 cloves garlic, crushed

 1 medium leek, white part only, finely sliced

 1 stick of celery, thinly sliced

 1 tsp dried thyme

 1 medium cauliflower (about 1 1/2 -2 pounds), trimmed and cut into small florets

 1 medium Yukon gold potato, cut into 1-inch pieces

 4 cups fat-free, low-sodium broth

 1/4 cup fresh parsley, chopped

 Freshly ground black pepper

Preparation:

Heat oil on medium in a large heavy-bottomed saucepan or soup pot. Sauté onions, garlic, leek and
celery, and cook until softened - about 4-5 minutes. Sprinkle thyme. Add cauliflower florets and
potato pieces followed by the chicken broth. Bring to a boil, then turn heat to low; stir in parsley,
then cover and simmer for 25 minutes, until cauliflower and potato are soft.

Remove from heat and cool a little. Blend in batches in a blender or food processor. Add freshly
ground pepper to taste.

Low Fat Cream of Pumpkin Soup

Ingredients:

 1 tbsp olive oil

 1 small yellow onion, finely chopped

  2 garlic cloves, minced

 1 tbsp curry powder

 1 tsp cumin

 3 cups fat-free, low sodium chicken or vegetable broth

 1 15-ounce can pumpkin

 1 12-ounce can evaporated fat-free milk

 Freshly ground Black pepper to taste

Preparation:

Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in
curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low
and simmer for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes.

Transfer soup to a blender and blend until smooth.