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Supercharged soups: Flavorful and satisfying

Posted: October 12, 2010 10:21 p.m.
Updated: October 13, 2010 4:55 a.m.

Roasted cauliflower and mushroom soup

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As the weather turns cooler, soup is a delicious and healthful way to warm up. From homemade to prepared varieties, nourishing soups also can satisfy your hunger by making you feel full longer.

Dr. Wendy Bazilian, author of “The SuperFoodsRx Diet,” recom­mends choosing soups packed with flavor­ful “SuperFoods” like beans, lean chicken or turkey, broccoli, spinach, tomatoes — and especially spices and herbs.

“Using spices and herbs does more than just add flavor to your favorite soups without added calories or sodium. They are also concen­trated sources of natural antioxi­dants, with levels comparable to fruits and vegetables, including many of the SuperFoods,” says Dr. Bazilian. “With just a dash, pinch or sprinkle of spices and herbs, you can turn your favorite soup into a flavorful ‘super soup.’”

Whether you’re cooking up a batch of a hearty, homemade soup on the weekend or just looking to add healthful twists to prepared soups, spices and herbs are a better-for-you swap for traditional soup toppings such as croutons, cheese or sour cream — adding flavor without extra salt, sugar or fat.

Find more flavorful and healthful soup recipes, as well as tips for pairing spices and herbs with canned or prepared soups, at www.spicesforhealth.com.

Roasted cauliflower
and mushroom soup

Prep Time: 15 minutes
Cook Time: 35 minutes
Makes 8 (1-cup) servings

    6     cups cauliflower florets (2-inch pieces)
    2     Portobello mushrooms, cut into 1-inch pieces
    1     large red bell pepper, cut into 1-inch pieces
    2     tablespoons plus 2 teaspoons olive oil, divided
    1     tablespoon McCormick Thyme Leaves
    1     teaspoon McCormick Ground Cumin
    2     cups chopped onions
    4     cups reduced sodium vegetable broth
    1/4     teaspoon McCormick Ground Black Pepper


Toss cauliflower, mushrooms and bell pepper with two tablespoons oil.

Sprinkle with thyme and cumin. Toss until evenly coated. Spread in single layer on baking sheet.

Roast in preheated 450°F oven 15 to 20 minutes or until cauliflower is golden brown, stirring occasionally.

Meanwhile, heat remaining two teaspoons oil in large saucepan on medium-high heat. Add onions; cook and stir five minutes or until softened.

Add vegetable mixture, broth and pepper.

Bring to boil. Reduce heat to low; simmer 10 minutes or until cauliflower is tender, stirring occasionally.
Ladle into soup bowls to serve.

Nutrition Information per Serving: 105 Calories, Fat 5g, Protein 3g, Carbohydrates 12g, Sodium 304mg, Fiber 3g

Savory turkey sausage
and lentil soup

Prep Time: 15 minutes
Cook Time: 25 minutes
Makes 8 (1-cup) servings

    1     tablespoon olive oil
    2     cups chopped onions
    1     cup diced celery
    4     ounces turkey kielbasa, chopped (about 3/4 cup)
    2     teaspoons McCormick Thyme Leaves
    1 1/2     teaspoons McCormick Garlic Powder
    1     teaspoon McCormick Paprika
    1/4     teaspoon McCormick Crushed Red Pepper
    4     cups reduced sodium chicken broth
    1     can (14 1/2 ounces) no salt added diced tomatoes, drained
    1     cup red or brown lentils, picked over and rinsed
    1     package (5 ounces) baby spinach leaves


Heat oil in large saucepan on medium heat. Add onions and celery; cook and stir three minutes.

Add kielbasa; cook and stir three minutes longer or until kielbasa is lightly browned and vegetables are softened.

Stir in thyme, garlic powder, paprika and red pepper; cook and stir two minutes or until fragrant.

Stir in broth, tomatoes and lentils. Bring to boil. Reduce heat to low; cover and simmer 15 minutes or until lentils are tender.

Stir in spinach. Simmer until wilted.

Ladle into soup bowls to serve.

Nutrition Information per Serving: 172 Calories, Fat 4g, Protein 11g, Carbohydrates 23g, Choles­terol 9mg, Sodium 468mg, Fiber 6g

Chicken pot pie soup
Prep Time: 15 minutes
Cook Time: 25 minutes
Makes 8 (1-cup) servings
    1 1/2     teaspoons McCormick Rosemary Leaves, crushed
    1 1/2     teaspoons McCormick Thyme Leaves
    1     teaspoon McCormick Garlic Powder
    4     teaspoons butter, divided
    1     package (8 ounces) mushrooms, sliced
    1     cup sliced carrots
    1/2     cup flour
    4     cups reduced sodium chicken broth
    1     pound boneless skinless chicken thighs, cut into 1-inch pieces
    1 1/2     cups frozen pearl onions
    1     cup frozen peas
    8     thin bread slices
    1     teaspoon oil


Mix rosemary, thyme and garlic powder in small bowl. Reserve 1/2 teaspoon.

Heat one teaspoon butter in large saucepan on medium heat. Add mush­rooms, carrots and remaining seasoning mixture; cook and stir three minutes. Remove from sauce­pan. Set aside. Melt remaining three teaspoons butter in saucepan on medium heat, stirring to release browned bits from bottom of skillet.

Sprinkle with flour; cook and stir three to four minutes or until flour is lightly browned. Gradually stir in broth until well blended. Bring to boil. Reduce heat to low; simmer 10 minutes or until slightly thickened, stirring occasionally.

Add vegetable mixture, chicken, pearl onions and peas; simmer eight minutes or until chicken is cooked through, stirring occasionally.

Meanwhile, cut bread into rounds with three-inch cookie cutter. Place on baking sheet.

Brush bread with oil and sprinkle with reserved seasoning mixture.

Bake in preheated 350°F oven 10 minutes or until toasted.

To serve soup, ladle into soup bowls and top each with one crouton.

Nutrition Information per Serving: 211 Calories, Fat 7g, Protein 16g, Carbohydrates 21g, Cholesterol 42mg, Sodium 469mg, Fiber 2g

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