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Video: Try these 3 healthy, seasonal soups

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    >>> good bowl of soup to warm you up. they can be loaded with calories. in fact --

    >> our good friend today joy bauer is here to help you build a better soup. good morning.

    >> good morning. good happy birthday.

    >> thank you. i love you guys.

    >> amazing. you look great. you look great. doesn't matter the age.

    >> thank you.

    >> let's start with creamy tomato soup . i love. one of my personal favorites.

    >> it's a staple on most restaurant lunch mean ynus, a lot of the creamy deliciousness comes if heavy cream . a standard bowl will run you, if you can believe, 640 calories. so here's how you make ut slimmer. i take my pot. i saute it with all vegetables like carrots and onions. i add in tomato paste , a large can of the fire roasted dice tomatoes, an extra can of water. and instead of cream, i'm putting in tofu.

    >> really?

    >> this is eight ounces of tofu. it bumps up the nutrition and protein and you use an immersion blender . and you just literally blend it.

    >> exactly.

    >> it comes out creamy.

    >> look at that. it looks almost the same, right?

    >> the calories, 160.

    >> wow.

    >> it's a fraction of the calories.

    >> you want to try?

    >> now if you make this twice a week during the colder months --

    >> i honestly cannot tell the difference.

    >> that's really good. make the swap twice a week, you're going to save yourself 23,000 calories and 15 cups of mayonnaise.

    >> that is really gross. okay. over here, french onion soup , another personal favorite of mine as well. but it is loaded with saturated fat ?

    >> it is loaded with calories, too. all of those delicious caramelized onions are in butter. the hunk of white starchy bread and then smothered in full fat cheese. 620 calories. so here's how you make it just as delicious at home for a fraction of that. you're going to caramelize your onions and make sure that you use a little bit of olive oil or the oil spray and be patient. this is what makes the soup. the secret weapon is a half cup of red wine .

    >> i like that secret.

    >> use an inexpensive one. just something you like the taste of. don't spend a lot of money on it. then put in the broth as well. first let that wine evaporate so it infuses the onions. then when it's ready?

    >> low fat cheese on top.

    >> pop it into the oven on broil. it will be delicious. 225 calories.

    >> delicious.

    >> we shaved off 400 calories. you make that swap two times a week during the colder months, save your body 19,000 calories, equivalent of 38 slices of pizza.

    >> all right.

    >> and it tastes good. it tastes just as good.

    >> all right. keep willie away from the pizza.

    >> now we have the loaded potato soup. traditional version, 615 calories.

    >> what they're doing is it's a lot of potatoes, lots of carbs and full fat cheddar cheese and topped with sour cream and bacon, you name it. in the light version this is super simple. what you do is you take your broth and your water. instead of adding all the potatoes, i add one chopped potato, keep the skin on to keep the fiber up and three cups of call y cauliflower. this is light cream cheese . and you use that same blender, you're going to blend it up. 300 calories. best part, make the swap twice a week during colder months, you save yourself 15,000 calories and 88

TODAY recipes
updated 11/6/2013 8:09:10 AM ET 2013-11-06T13:09:10

Recipe: Creamy tomato soup

  • 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

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.

Serving Size

Makes 8 cups

Recipe: French onion soup

  • 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

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).

Serving Size

Makes 4 cups

Recipe: Loaded potato soup

  • 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

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.

Serving Size

Makes 4 cups

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