Ellie Krieger's Healthier Broccoli-Cheddar Soup for Souper (Soup, Salad & Sammie) Sundays

This week I was craving Broccoli-Cheddar Soup and since I wanted a healthier version without as much cheese and fat so I turned to Ellie Krieger for a healthier version.

Krieger's recipe reduces the amount of cheese and bulks the broccoli and the creamy factor out by adding white beans. Since you blend it all up, you won't know they beans are there and they add more fiber and protein. You can also grate extra cheese if you have any eaters who like to pile it on. ;-)

Broccoli-Cheddar Soup
From EllieKrieger.com
(Makes About 4 Servings)

2 Tbsp olive oil
1 medium onion, diced
1 large head broccoli, florets and tender part of stems, chopped (about 6 cups)
3 cups no-salt-added chicken or vegetable broth
1 cup canned, no-salt-added Great Northern or cannellini beans, rinsed and drained
1/2 cup low-fat (1 percent) milk (I used coconut milk as that's what I had on hand)
1 cup shredded extra-sharp cheddar cheese (3oz)
1 tsp powdered mustard
1/2 tsp salt + more as needed

Heat the oil in a large saucepan over medium heat. Once the oil is shimmering, stir in the onion and cook for about 4 minutes, until tender but not browned.

Add the broccoli, broth and beans; increase the heat to high and bring to a boil, then reduce the heat to medium-low. Cover and cook for about 15 minutes, stirring occasionally.

Let the soup cool for 15 minutes, then puree it in a blender in three batches, until smooth. Wipe out the saucepan as needed.

Return the blended soup to the saucepan over medium heat. Once the soup is bubbling at the edges, reduce the heat to low. Stir in the milk, 3/4 cup of the cheese, the powdered mustard and 1/2 teaspoon of salt. Cook until just warmed through.

Taste and add more salt as needed. Divide among individual bowls or deep mugs, and garnish with portions using the remaining 1/4 cup of cheese. Serve hot.

Nutritional Information: Per serving: 290 calories, 14 g protein, 26 g, carbohydrates, 16 g fat, 7 g saturated fat, 25 mg cholesterol, 520 mg sodium, 7 g dietary fiber, 9 g sugar

Notes/Results: A simple and good broccoli soup. The cheese flavor is there--just not overpowering it like it can in the full fat version. Since my local store had bags  frozen broccoli on sale, it was both cheaper and faster (no chopping!) to use it instead of a head of broccoli. The soup is nice and creamy, rich and satisfying and I'd happily make it again.

I'm linking up at I Heart Cooking Clubs where it is Potluck week with any recipe from any of our 20 featured chefs--like Ellie Krieger. 

Let's see who is in the Souper Sundays kitchen this week!

Nancy of Colors 4 Health is here with a post on How to Make Scrumptious Hummus and a Recipe Round Up. Nancy says, "Hummus tastes delicious smeared on veggies or bread, as a dip on a crudités platter, stuffed in a wrap, English muffin, bagel, pita pocket, or as a sandwich filling. Hummus looks and tastes fabulous atop luscious salad greens as well. Hummus is a food that's economical and good for your waistline as well as your pocketbook."

Thank you to Nancy for joining me this week! 

(If you aren't familiar with Souper Sundays, you can read about of the origins of it here.
If you would like to join in Souper (Soup, Salad, and Sammie) Sundays, I would love to have you! Here's how...

To join in this week's Souper Sunday's linkup with your soup, salad or sandwich:

• Link up your soup (stew, chili, soupy curries, etc. are fine), salad, or sandwich dish, (preferably one from the current week or month--but we'll take older posts too) on the picture link below and leave a comment on this post so I am sure not to miss you. Also please see below for what to do on your blog post that you link up to Souper Sundays in order to be included in the weekly round-up.

and 

On your entry post (on your blog):

• Mention Souper (Soup, Salad & Sammies) Sundays at Kahakai Kitchen and add a link back to this post. (Not to be a pain but it's polite and only fair to link back to events you link up at--so if you link a post up here without linking back to this post or my blog on your post, it will be removed.)
• You are welcome to add the Souper Sundays logo to your post and/or blog (completely optional).

You are invited to the Inlinkz link party!

Click here to enter

Have a happy, healthy week!

 

Ellie Krieger's Family Favorite Minestrone for Souper (Soup, Salad, & Sammie) Sundays

Sometimes a simple classic is in order for the soup bowl and this week I was craving minestrone, the perfect mix of pasta, vegetables and beans. I found Ellie Krieger's Family Favorite Minestrone through the healthy food pages of the Washington Post.

Ellie says, "This Italian-style soup, chock-full of vegetables, beans and pasta in a tomato-y broth, is sure to become a staple in your home. It has a crowd-pleasing appeal, is easy to whip up, and makes for a convenient, filling, flavorful meal that is packed with nutrition. Feel free to change the vegetables and herbs to use up those you happen to have on hand."

Family Favorite Minestrone
Slightly Adapted from Ellie Krieger via TheWashingtonPost.com
(Makes About 6 Servings)

2 Tbsp olive oil
1 large onion
2 ribs celery, diced (1/2 cup)
1 large carrot, scrubbed well, then diced
1 medium red bell pepper, seeded & diced
1 medium zucchini (about 8 oz), diced
4 cloves garlic, minced
1 tsp dried oregano
1 tsp dried basil
1 tsp kosher salt, or to taste
1/2 tsp black pepper
28 oz canned, no-salt-added crushed tomatoes (I used diced, fire-roasted tomatoes)
48 oz (6 cups) no-salt-added vegetable or chicken broth
15 oz canned no-salt-added small red beans, drained and rinsed
1/2 cup dried, whole-grain elbow pasta
1/3 cup freshly grated Parmigiano-Reggiano cheese, for garnish

Heat the oil in a large soup pot over medium heat. Once the oil shimmers, add the onion, celery, carrot, and bell pepper; cook for about 6 minutes, stirring occasionally, until they begin to soften.

Add the zucchini, garlic, oregano, basil, salt and pepper; cook, stirring for 2 minutes. Add the tomatoes and broth; bring to a boil, then reduce the heat to medium-low. Partially cover and cook for 10 minutes, stirring once or twice, then add the beans and pasta. 

Uncover, increase the heat to medium-high just long enough to return the soup to a boil, then reduce the heat to medium-low and cook uncovered for 10 to 15 minutes, until the pasta and vegetables are tender. 

Divide among individual bowls; garnish each portion with the cheese.

Notes/Results: Simple, satisfying and good, it hit the spot--especially when served with garlicky bread for lunch. With the pasta (I admit I added more than called for) and beans, it's a thick soup, so if you want it more brothy, use the right amount of beans and/or add extra broth. I would happily make it again.

Linking up to I Heart Cooking Clubs where it's our February Monthly Food Trends Challenge, Grandparent Food! with classic dishes from back in the day.

Let's see what is going on in the Souper Sundays kitchen:

Tina of Squirrel Head Manor brought a "recovery meal" for all the health stuff her family is having, saying, "Bacon, Corn Potato Chowder - a recipe from Curtis Stone. It's filling and served with fresh baguette it makes a decent lunch. Plus it's easy and fun to make."

Thank you Tina for joining me this week!

(If you aren't familiar with Souper Sundays, you can read about of the origins of it here.
If you would like to join in Souper (Soup, Salad, and Sammie) Sundays, I would love to have you! Here's how...

To join in this week's Souper Sunday's linkup with your soup, salad or sandwich:

• Link up your soup (stew, chili, soupy curries, etc. are fine), salad, or sandwich dish, (preferably one from the current week or month--but we'll take older posts too) on the picture link below and leave a comment on this post so I am sure not to miss you. Also please see below for what to do on your blog post that you link up to Souper Sundays in order to be included in the weekly round-up.

and 

On your entry post (on your blog):

• Mention Souper (Soup, Salad & Sammies) Sundays at Kahakai Kitchen and add a link back to this post. (Not to be a pain but it's polite and only fair to link back to events you link up at--so if you link a post up here without linking back to this post or my blog on your post, it will be removed.)
• You are welcome to add the Souper Sundays logo to your post and/or blog (completely optional).

You are invited to the Inlinkz link party!

Click here to enter

Have a happy, healthy week!

Ellie Krieger's Mushroom Stroganoff Soup for Souper (Soup, Salad & Sammie) Sundays

It's Super Bowl Sunday, and yes, as usual I will make my corny pun about preferring a souper bowl of soup to football because that is how I roll and this week's soup is pretty souper. I think this is my third soup from Ellie Krieger's newest Whole In One cookbook. At some point I will move beyond the soups and try other recipes but it's hard because there are so many soups I want to make in this book. We have had alternating sun and showers this weekend and although Mushroom Stroganoff Soup seems a bit more suited to cold weather, waiting for that is a losing prospect here, so our mid-70s temps will have to do.

Ellie says, "This soup is pure comfort food that is good for you too. It takes its cues from classic beef Stroganoff--a dish of sauteed beef and mushrooms in a sour cream-based sauce that's typically served over egg noodles--but here it is realigned into a sumptuously creamy, hearty soup that's much more healthfully balanced."

Mushroom Stroganoff Soup
From Whole In One by Ellie Krieger
(Makes 4 Servings)

2 Tbsp olive oil
2 medium-sized shallots, chopped (about 2/3 cup)
1 (10-oz) package white button mushrooms, trimmed and sliced
1 (10-oz) package cremini mushrooms, trimmed and sliced
2 garlic cloves, minced
4 cups low-sodium chicken or vegetable broth (I used porcini mushroom bouillon) 
1 Tbsp Worcestershire sauce
1 tsp Dijon mustard
(I added 2 tsp Trader Joe's Umami Seasoning Blend)
3/4 tsp salt, plus more to taste
1/4 tsp freshly ground black pepper
1 cup whole wheat egg noodles (I could only find regular egg noodles)
1 cup 1% low-fat milk
2/3 cup sour cream, divided
2 Tbsp all-purpose flour
2 Tbsp chopped fresh parsley

Heat the oil in a soup pot over medium heat. Add the shallots and cook, stirring occasionally, until they are softened, 2 minutes. Add the mushrooms, increase the heat to medium-high, and cook, stirring occasionally, until the mushrooms have released their liquid and they begin to brown, about 8 minutes. Stir in the garlic and cook for 30 seconds more. Add the broth, Worcestershire, mustard, salt, and pepper and bring to a boil. Add the egg noodles and boil gently, uncovered, until the noodles are nearly tender, 5 minutes.

Whisk together the milk, 1/3 cup of the sour cream, and the flour in a pitcher or medium-size bowl, until the flour is dissolved. Ladle 1/2 cup of the broth from the pot into the milk mixture and whisk well, then pour the milk mixture into the pot and stirring, bring to a gentle boil, then lower the heat and simmer until it is thickened, 2 minutes. Season with additional salt to taste.

Serve garnished with a dollop of the remaining sour cream and the parsley. 

The soup will keep in an airtight container in the refrigerator for up to 4 days.

Nutritional Info: Per 1 2/3 cup serving: Calories: 310; Total Fat: 15 g (Sat Fat 6g, Mono Fat 5 g, Poly Fat 1 g); Protein 11 g; Carb 34 g; Fiber 2 g; Cholesterol 45 mg; Sodium 740 mg; Total Sugar 10 g (Added Sugar 0 g)

Notes/Results: I have made several great soups lately and this might be my favorite of them all. So rich, creamy and decadent tasting with a powerful punch of mushroom flavor from the two different mushrooms (plus I am sure helped along by the mushroom bouillon and umami seasoning I added). ;-) You can use non-dairy options and/or cashew cream and non-egg noodles to make it vegan and as is, it would appeal to meat eaters as well as those of us who are veg eaters. Easy, fast and it highlights what I like best about stroganoff. I will happily make it again.

Linking up to I Heart Cooking Clubs where it is Potluck week.

Let's check the Souper Sundays kitchen this week and see who is here:

Simona of briciole brought lovely Bean, Fennel, and Mushroom Stew saying, "At the farmers' market I saw some beautiful fennel, a plant that blooms tall with flowers similar to those of parsley (both plants are umbellifers, they have umbrella-shaped flowers). According to the dictionary, the meaning of fennel is strength. I like that! Around the same time, one evening I had dinner with a friend and we shared a dish called White Bean Ragout2 (white beans braised with fennel, wild mushrooms, tomatoes, herb brown butter, charred broccolini). It was excellent and made me decide to create a personal version using dry Coco Nero (black coco) beans3, beech mushrooms, fennel and oven-roasted tomatoes."

Tina of Squirrel Head Manor shared Pan Bagnat--"Also Reverently Called The Sandwich" and said, "This big fat sandwich has the official name of Pan Bagnat. I would occasionally take it to work and plop three heavy Florida stature books on top to crush it. Seeing me appear to destroy my lunch a coworker asked about it, seeing the end result he knew he had to have the sandwich. That’s how it had been referred to after that, in a lowered almost reverential tone. Oh, you brought the sandwich.....and you could see the envy on his face. Ha!"

Shaheen of Allotment2Kitchen brought Broccoli and Stilton Soup saying, "It was made over one weekend in January when it was decided that I needed to save from going to waste some Stilton cheese that had not been eaten over the festive holiday. It was comforting to eat, especially on days  when your feeling a little under the weather and wishing you could put all the wrongs of the world to right, but know you cannot.  All you can do is turn off the news channel and sit down to a bowl of goodness served up with some good crusty bread." 

Thank you to everyone who joined me this week!

(If you aren't familiar with Souper Sundays, you can read about of the origins of it here.
If you would like to join in Souper (Soup, Salad, and Sammie) Sundays, I would love to have you! Here's how...

To join in this week's Souper Sunday's linkup with your soup, salad or sandwich:

• Link up your soup (stew, chili, soupy curries, etc. are fine), salad, or sandwich dish, (preferably one from the current week or month--but we'll take older posts too) on the picture link below and leave a comment on this post so I am sure not to miss you. Also please see below for what to do on your blog post that you link up to Souper Sundays in order to be included in the weekly round-up.

and 

On your entry post (on your blog):

• Mention Souper (Soup, Salad & Sammies) Sundays at Kahakai Kitchen and add a link back to this post. (Not to be a pain but it's polite and only fair to link back to events you link up at--so if you link a post up here without linking back to this post or my blog on your post, it will be removed.)
• You are welcome to add the Souper Sundays logo to your post and/or blog (completely optional).

You are invited to the Inlinkz link party!

Click here to enter

Have a happy, healthy week!
 

Ellie Krieger's Easy Red Bean Tortilla Soup for Souper (Soup, Salad, & Sammie) Sundays

When I look for cheap and healthy food, Ellie Krieger's recipes are always a great place to start. This is the second soup I am trying for her newest cookbook, Whole in One. I love tortilla soup and beans and tomatoes are two inexpensive items always in my pantry. This soup is a good way to use up old tortilla chips or you can bake up your own, using stale tortillas.

I kept this recipe mostly as written, subbing in low-sodium no-chicken broth and fire-roasted tomatoes and a chipotle seasoning blend I like. I also added chopped avocado. Because, well... chopped avocado. ;-)

Red Bean Tortilla Soup 
Slightly Adapted from Whole in One by Ellie Krieger
(Makes 4 Servings)

2 Tbsp olive oil
1 small onion, chopped
3 garlic cloves, minced
1 jalapeno pepper, seeded & finely chopped, or to taste
1 1/2 tsps chili powder
4 cups low-sodium vegetable broth
2 (15-oz) cans low-sodium pinto beans, drained & rinsed
1 (14.5 oz) can no-salt added diced tomatoes
1 1 /2 cups fresh or frozen corn kernels
3/4 tsp salt
1/2 tsp freshly ground black pepper
1 Tbsp freshly squeezed lime juice
2 cups crushed tortilla chips
1/4 cup fresh cilantro leaves

Heat the oil in a large pot over medium heat. Add the onion and cook until it has softened, about 4 minutes. Add the garlic, jalapenos, and chili powder and cook for 1 minute more. Add the broth, beans, tomatoes with their juices, corn, salt, and black pepper and bring to a boil, then lower the heat to low and simmer, covered, for 10 minutes. Stir in the lime juice. 

To serve, place 1/4 cup of the tortilla chips in each of four bowls. Ladle the soup into the bowls and serve, topped with additional chips and a sprinkling of cilantro. 

The soup will keep in an airtight container in the refrigerator for up to 4 days, or in the freezer for 3 months. 

Nutritional Info: Serving Size 2 1/4 cups: Per serving: Calories 470; Total Fat 15g (Sat 2 g, Mono Fat 7 g Poly Fat 4 g); Protein 17 g;  Carb 70 g; Fiber 14 g; Cholesterol 0 mg; Sodium 830 mg; Total Sugar 10 g; (Added Sugar 0 g).

Notes/Results: A good simple tortilla soup always hits the spot and this one certainly does. The slightly spicy (you can make it less or more depending on your tastes) lime-spiked broth with the beans, corn, tomatoes and crunchy chips is satisfying and clears out the sinus--good for us recovering from colds. It goes together quickly and easily and uses up pantry ingredients. Next time I'll add (or replace the corn with) hominy because it's my favorite but I will happily make this easy soup again.

Linking up at I Heart Cooking Clubs where the theme is Cheap & Healthy!

Let's check the Souper Sundays kitchen this week and see who is here:

Claudia of Honey From Rock shared Pistachio Dusted Cream of Cauliflower Soup inspired by a recently read mystery novel. She says,“What especially caught my fancy though, was a Pistachio dusted Cream of Cauliflower soup.  Perfect for our chilly, constantly raining weather.  I swear, the rain hasn't let up here for more than a half hour at a time over the past two weeks. But this soup hit all the stops and I would definitely make it again.  Particularly loved the freshly roasted and ground white pepper in it, and the dusting of toasted pistachios on top.”

Tina of Squirrel Head Manor brought Carnitas Sandwiches she made saying, "Using up the leftover Carnitas I made last week was easy with buns. We had pulled pork sandwiches, Carnitas style. I also prepared homemade mac and cheese. Extra sharp cheese, please."

And Tina also shared this Thai Chicken Noodle Soup saying, "Also last week we tried a new (to us) Thai restaurant in north side Tallahassee. I can tell you we will be back. It was the best Pad Thai Doug ever had and my Chicken Noodle bowl was soupy and delicious."

Kim of Stirring the Pot shared one of her favorites, Mark Bittman's Curried Lentil and Potato Soup saying, "This soup is soul-soothing. I find it so very delicious and comforting. It's thick and hearty, almost creamy, with incredible flavor. I absolutely adore it and have no problems eating the whole batch myself. In fact, it makes for a very tasty lunch at work and keeps very well in the fridge."

Thanks to Claudia, Tina, and Kim for joining me this week.

(If you aren't familiar with Souper Sundays, you can read about of the origins of it here.
If you would like to join in Souper (Soup, Salad, and Sammie) Sundays, I would love to have you! Here's how...

To join in this week's Souper Sunday's linkup with your soup, salad or sandwich:

• Link up your soup (stew, chili, soupy curries, etc. are fine), salad, or sandwich dish, (preferably one from the current week or month--but we'll take older posts too) on the picture link below and leave a comment on this post so I am sure not to miss you. Also please see below for what to do on your blog post that you link up to Souper Sundays in order to be included in the weekly round-up.

and 

On your entry post (on your blog):

• Mention Souper (Soup, Salad & Sammies) Sundays at Kahakai Kitchen and add a link back to this post. (Not to be a pain but it's polite and only fair to link back to events you link up at--so if you link a post up here without linking back to this post or my blog on your post, it will be removed.)
• You are welcome to add the Souper Sundays logo to your post and/or blog (completely optional).

You are invited to the Inlinkz link party!

Click here to enter

Have a happy, healthy week!
 

Ellie Krieger's Brazilian-Style Seafood Stew for Souper (Soup, Salad, & Sammie) Sundays

A fresh and vibrant Brazilian-Style Seafood Stew is on the Souper Sundays menu today. I checked out Ellie Krieger's newest cookbook, Whole In One: Complete Healthy Meals in a Single Pot, Sheet Pan or Skillet from the library last week and this is the first recipe that caught my eye.

Ellie says, "The ingredients are nothing unusual, but pulled together in this remarkably flavorful and stunning stew they take on an entirely new and exciting life. ... It is one of those meals that have a tremendous impressive-to-effort ratio, meaning it will wow whomever you serve it to, but you can easily pull it together in less than thirty minutes, start to finish."

Brazilian-Style Seafood Stew
From Whole in One by Ellie Krieger 
(Makes 4 Servings)

1 1/2 lbs white fish fillets like halibut, tilapia, mahimahi, or cod, cut into 2-inch pieces
8 oz large shrimp (16-20 count per lb), shelled & cleaned
3 Tbsp freshly-squeezed lime juice
3 Tbsp olive oil, divided
4 garlic cloves, minced, divided
3/4 tsp salt, divided
1/4 freshly ground black pepper
1 medium-sized onion, diced
1 medium-size red pepper, seeded & thinly sliced
1 medium-size yellow pepper, seeded & thinly sliced
(I added 2 small fennel bulbs, chopped)
2 tsp sweet paprika
1/2 tsp crushed red pepper flakes, plus more to taste (I used Aleppo pepper)
1 cup fresh tomatoes
2 scallions, thinly sliced
1 cup light coconut milk (I used the entire can)
1/2 cup seafood or fish stock, or water (I used clam juice)
1/4 cup fresh cilantro leaves

Place the fish and shrimp in a medium-size bowl and toss with the lime juice, 1 tablespoon of the olive oil, half of the garlic, 1/4 teaspoon of the salt, and the black pepper. Allow to marinate as you prepare the remaining ingredients. 

Heat the remaining 2 tablespoons of oil in a large pot over medium heat. Add the onion and the bell peppers and cook until they have softened, about 5 minutes. Add the remaining garlic, the paprika, and the red pepper flakes, and cook, stirring, for 30 seconds. Then, stir in the tomatoes and the scallions and the remaining 1/2 teaspoon of salt.

Nestle the fish into the vegetable mixture, then pour the coconut milk and stock over it. Bring to a simmer, then lower the heat to medium-low and simmer, covered, until the shrimp is cooked through and the fish flakes easily with a fork, about 6 minutes. Stir in the cilantro and add more red pepper flakes, if desired.

The stew will keep in an airtight container in the refrigerator for up to 2 days.

Nutritional Info: Serving Size: 1 3/4 cups. Per Serving: Calories 390, Total Fat 16 g (Sat Fat 4.5 g, Mono Fat 8 g, Poly Fat 2 g); Protein 45 g, Carb 16 g, Fiber 3 g, Cholesterol 175 g, Sodium 670 mg, Total Sugar 6 g (Added Sugar 0 g).

Notes/Results: A tasty stew--the blend of coconut milk, lime juice, paprika and pepper is very good and the stew is satisfying without being heavy. My cod broke up a bit after marinating but the flavor was there. I though the fennel was an excellent addition--I love it with fish. I also like the Aleppo pepper I added as I'm not a fan of too much crushed red pepper flakes as I think they can be harsh. I served my stew with a package lime-coconut rice mix but any rice or some bread would make this a nice light meal. I would happily make it again.

Linking up this fresh and healthy dish to welcome 2020 in at I Heart Cooking Clubs: Dishes For a New Decade theme this week. 

It's quiet in the Souper Sundays kitchen this week but please consider joining in next week! 

(If you aren't familiar with Souper Sundays, you can read about of the origins of it here.
If you would like to join in Souper (Soup, Salad, and Sammie) Sundays, I would love to have you! Here's how...

To join in this week's Souper Sunday's linkup with your soup, salad or sandwich:

• Link up your soup (stew, chili, soupy curries, etc. are fine), salad, or sandwich dish, (preferably one from the current week or month--but we'll take older posts too) on the picture link below and leave a comment on this post so I am sure not to miss you. Also please see below for what to do on your blog post that you link up to Souper Sundays in order to be included in the weekly round-up.

and 

On your entry post (on your blog):

• Mention Souper (Soup, Salad & Sammies) Sundays at Kahakai Kitchen and add a link back to this post. (Not to be a pain but it's polite and only fair to link back to events you link up at--so if you link a post up here without linking back to this post or my blog on your post, it will be removed.)
• You are welcome to add the Souper Sundays logo to your post and/or blog (completely optional).

You are invited to the Inlinkz link party!

Click here to enter

Have a happy, healthy week!