A healthy diet includes vegetables. In fact, according to the U.S. Department of Agriculture's Food Pyramid, the healthiest diet includes five servings of dark-green, yellow, and orange vegetables, or dried peas and beans. That is why soup is the perfect choice for meals. Not only is it good to eat, it also helps ensure that people get their daily requirement of vitamin-rich vegetables. Moreover, since vegetables are naturally low in calories, dieters can enjoy hearty soups without experiencing an ounce of guilt.
How to Buy and Store Fresh or Frozen Vegetables
Since most fresh vegetables begin to decline in quality after only a few days, when choosing vegetables and then storing them for later use, cooks need to keep certain guidelines in mind:
- Fresh vegetables should be firm and unblemished.
- If potatoes, carrots, or onions are sprouting, they are not fresh.
- Greens should be crisp, not soggy.
- Vegetables like corn, peas, and beans become less sweet in time because the sugar they contain changes to starch.
- When celery, lettuce, or other green vegetables are washed before storing, they must be thoroughly drained because excess moisture hastens decay.
- Frozen vegetables should not be soft to the touch but solid.
- Frozen vegetables should be displayed in a freezer compartment, not in open containers, even if the containers are packed with ice.
Easy Low Calorie Homemade Vegetable Soup Recipe
Since this recipe is loaded with low calorie vegetables and also contains heart-healthy pork, it's the perfect choice for both dieters and people concerned about consuming too much fat. Moreover, it can be prepared either in a slow cooker or, for faster preparation, on the stovetop.
Ingredients:
- 1 package diced or cubed ham
- 8 cups water
- 1 medium onion, chopped
- 1 cup sliced carrots
- 1 cup chopped celery, with leaves
- 2 large cans of whole tomatoes
- 1 cup whole kernel corn
- 1 cup green peas
- 3 sprigs parsley, chopped fine
- 1 tablespoon salt
- 1/4 teaspoon rosemary
- 1/4 teaspoon thyme
- 1/4 teaspoon marjoram
- 1/2 bay leaf, crushed
- 3 peppercorns
Preparation:
- If preparing in a slow cooker, combine all ingredients then cook on low for six to eight hours, or on high for up to four hours (Do not overcook or vegetables will be mushy).
- For stovetop preparation, combine all ingredients in a large pot, bring to a boil, reduce heat, cover, then cook on low until vegetables are tender and soup has thickened.
Recipe for Low Cal Cream of Vegetable Soup
This recipe yields a creamy soup that is a bit higher in calories than the recipe above, but it makes a favorable impression at formal dinners, as well as casual lunches and family meals.
Ingredients;
- 1/2 pound ground chuck
- 1/4 cup chopped green pepper
- 1 and 1/2 cups tomato juice
- 1/2 cup diced potato
- 1/4 cup diced carrots
- 1/2 cup chopped onion
- 2 tablespoons vegetable oil
- 1 teaspoon salt (or salt substitute)
- 2 tablespoons light margarine
- 2 tablespoons flour
- 2 cups skim milk
Preparation:
- Heat vegetable oil in medium skillet.
- Sauté green pepper and chopped onion until tender.
- Add ground chuck and cook until browned.
- Drain cooked chuck, pepper, and onion on folded paper towels.
- Return meat mixture to skillet.
- Add tomato juice, potato, carrots, and salt (or salt substitute).
- Cover and simmer for 20 minutes, or until tender.
- Melt margarine over medium heat in separate skillet.
- Blend flour into melted margarine.
- Gradually add skim milk to flour mixture.
- Cook milk-and-flour mixture, stirring constantly, until thickened.
- Slowly blend milk-and-flour mixture into soup mixture.
- Cook on low, stirring constantly, until well blended (approximately 5 minutes).
- Serve hot.
Readers might also enjoy these tasty low calorie recipes:
Sources:
United States Department of Agriculture, Steps to a Healthier You: Food Pyramid, retrieved September 25, 2009 from mypryamid.gov
Carol Rzadkiewicz - Carol Rzadkiewicz has taught college English for over 14 years and is the author of three published novels and numerous short stories.
