Low-cal soups: Joy Bauer's French onion, creamy tomato

With the temperatures dropping, there's nothing better than a good bowl of soup to warm you up but they can be loaded with calories and fat. Here, Joy Bauer makes healthy and wholesome recipes of creamy tomato soup, French onion and loaded potato.

Creamy tomato soup
Servings:

Makes 8 cups

Ingredients

    • 1 tablespoon oil, olive
    • 1 medium onion(s), diced
    • 2 medium carrot(s), peeled and chopped
    • 2 clove(s) garlic, crushed
    • 3 tablespoon tomato paste, no-salt-added
    • 1 can(s) tomatoes, fire-roasted, diced, (28 ounces)
    • 8 ounce(s) tofu, silken, drained and cut into large cubes
    • Salt, Kosher, to taste
    • Pepper, black ground, to taste

Preparation

Baking Directions:

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and garlic and sauté for 8 minutes, or until vegetables are tender. add the tomato paste and cook, stirring constantly, for 1 minute.Add the canned tomatoes and 28 ounces (1 filled tomato can) water. Bring the soup to a boil, cover the pot, reduce the heat to low, and simmer for 15 minutes. Stir in the tofu and simmer, uncovered, for 15 more minutes. Puree the soup in small batches in a blender until completely smooth. (Alternatively, use an immersion blender to puree the soup directly in the pot).Season with kosher salt and black pepper to taste.

French onion soup
Servings:

Makes 4 cups

Ingredients

    • 1 Tbsp olive oil
    • 2 large onions, sliced (about 5 or 6 cups)
    • 2 garlic cloves, minced
    • 2 bay leaves
    • 2 fresh thyme sprigs
    • 1/4 tsp kosher salt
    • 1/2 cup red wine (we used cabernet)
    • 4 cups beef broth, low-sodium
    • 4 slices reduced fat swiss cheese

Preparation

Baking Directions:

Add olive oil, onions, garlic, bay leaves, thyme, and salt to a large pot. Cook for 25-30 minutes or until onions are caramelized to a deep brown color. Stir frequently to prevent burning.Next, add red wine and cook until it has evaporated and onions are dry. About 5 minutes. Pour in beef broth, bring to a boil and then simmer for 10 minutes.When ready to eat, turn on broiler, place bowls onto a baking tray, pour soup into bowls, lay a slice of swiss cheese over each, and stick in oven until cheese is nice and bubbly (about 1-2 minutes).

Loaded potato soup
Servings:

Makes 4 cups

Ingredients

    • 2 tsp olive oil
    • 1 cup sliced yellow onion (about 1/2 a medium onion)
    • 4 cloves minced garlic
    • 3 cups chopped cauliflower
    • 1/2 cup shredded carrot
    • 1 large potato, cubed (wash well and leave skin on)
    • 2 cups low sodium vegetable broth
    • 1 cup water
    • 3 Tbsp low fat cream cheese (look for a brand that's about 25 calories per tablespoon)
    • Salt and pepper to taste
    • Optional garnishes: natural bacon bits, plain Greek yogurt, sliced scallions

Preparation

Baking Directions:

In a large pot, add olive oil and turn to medium heat. Add onion and cook until soft, approximately 5 minutes. Stir frequently to prevent burning. Then, add garlic for 1-2 minutes. Stir frequently to prevent burning.Now, toss in cauliflower, potato, carrot, vegetable broth, and water. Cover and bring to a boil (high heat). This will take about 5 minutes.Reduce to a simmer (low to medium-low heat) and cook for 10 minutes. Remove the cover and cook an additional 10 minutes. Meanwhile, take cream cheese out of the refrigerator to soften. Remove pot from heat and use an immersion blender to puree until smooth.Place pot back on low heat. Add 3 tablespoons of cream cheese to a bowl. Ladle about 1/2 cup of the soup into the bowl and mix vigorously with a spoon until the cream cheese is melted and well blended.Add bowl with soup and cream cheese back to the large pot and stir into rest of the soup. Turn off heat and season with salt and pepper to taste.Ladle soup into bowls and top with optional garnishes. Serve hot.

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