With so many people moving towards vegetarianism, finding affordable and wholesome ingredients can sometimes present a challenge. But fear not – here are two delicious, and of course, healthy soups for only $3.75 each. Make one a week, freeze some or divide them up to take to the office, or as a quick snack during the week. Do you like to dunk? If so, add a few of my favorite Ak Mak Crackers from Trader Joe’s and regular markets, too. I also recommend a healthy corn muffin for something a little heartier!
Roasted Tomato Soup
Servings: 6 Serving Size: 1 ¼ cups
Ingredients:
3 tbsp. fresh basil, chopped
3 cloves garlic, minced
1 ½ tsp. olive oil
2 medium red onions, coarsely chopped
3 lbs. ripe tomatoes, cored, seeded and halved (8 to 10 medium size tomatoes)
dash salt and pepper to taste
spray olive oil cooking spray
3 cups reduced sodium vegetable broth
Directions
1. Preheat the broiler. Spray a baking sheet with cooking spray and place the tomatoes on it, cut-side down. Broil the tomatoes for 10 to 12 minutes, or until the skins are blistered and blackened. Let them cool, then slip off the skins.
2. In a medium-sized saucepan, heat the oil over medium heat. Add the onions and cook for 5 minutes. Add the garlic and cook for 2 minutes more, or until the onions are softened. In the work bowl of a food processor or a blender carafe, combine the tomatoes and onions; process until smooth. Return the soup to the saucepan.
3. Add the vegetable broth and bring to a boil. Reduce the heat to low and simmer the soup for 5 minutes. Remove the pan from the heat and stir in the basil. Season the soup with salt and pepper.
Nutrient information:
Calories: 73; Protein: 2.367g; Carbohydrates: 13.87g; Fat: 1.932g; Fiber: 3.058g
Vegetable Barley Soup
Servings: 8 Serving Size: 1 cup
Ingredients:
¼ tsp. black pepper
½ cup carrot, diced
½ cup celery, diced
2/3 cup dried green split peas
spray extra virgin olive oil cooking spray
1 cup mushrooms, sliced
½ cup onion, diced
½ cup pearl barley, uncooked
1/3 tsp. salt
6 cups water
Directions:
1. Cover a 3-quart sauce pan with cooking spray and sauté the onions, carrots and celery for 5 minutes.
2. Rinse the barley and peas; drain.
3. Add the mushrooms and sauté for another minute.
4. Then add the peas, barley, water, salt and black pepper.
5. Bring to a boil, reduce the heat, and cover until the barley and peas have thoroughly cooked (about 45 minutes).
Nutrient information:
Calories: 106; Carbohydrates: 20.13g; Fiber: 6.77g;
Need to add even more spice to your vegetarian recipes? Don’t forget NutriFit makes our very own salt and sugar-free spice blends.