SOUPS.....SOUPS.......and MORE SOUPS.

[mjinsouthernCA]

The online SB has a recipe for a Phase 1 chicken dish that uses no sugar added Light coconut milk. I also found a Q&A regarding coconut.

Member Question: Is coconut (the meat part, NOT the milk) ok in any Phase of south beach? It's not listed at all in the good carb/fat guide. Thank you.

Dr. Agatston: Because coconuts are associated with coconut oil, which is a saturated fat, it had been frowned upon. Most studies, however, have actually shown positive health effects from populations that consume coconut and coconut oil as part of their diet. We therefore currently feel that including coconut in your diet is probably fine.

You notice that there is no specific portion size or frequency noted, so I would think I would consider it a limited item, using small amounts. I wouldn't drink a can of the light coconut milk, nor would I suggest eating a handful. I think it probably should be used as a flavorant. (Is that a word?)

[KathiS]

I got this recipe from Heidi's Phase II recipes and it is the best soup ever!

Hearty Sausage and Pasta Stew


Cooking spray
10 oz. of turkey sausage links, cut into 1/8" rounds
2 cups chopped yellow onion
4 cloves garlic, minced
1 1/2 cups sliced zucchini
1 medium bell pepper, chopped
1 10 oz. can beef broth
1 16 oz. can chicken broth
1 cup dry red wine
1/2 cup water
1 8 oz can tomato sauce
1 16 oz can peeled whole tomatoes, chopped and undrained
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon black pepper
1/4 cup chopped fresh parsley
2 teaspoons Worcestershire sauce
1/2 teaspoon Splenda
2 cups cooked whole wheat penne or other like pasta


Coat a dutch oven with cooking spray and place over medium high heat for 1 minute. Add sausage and brown lightly. Set aside.

Add onion and garlic to dutch oven and cook, stirring occasionally for 4 minutes. Add zucchini, bell pepper, beef broth, chicken broth, wine,water, tomato sauce, tomatoes and their liquid, basil, oregano and black pepper. Bring to a boil, reduce heat and cover tightly. Simmer for 20 minutes. Stir in parsley, worcestershire sauce, sugar, pasta and reserved sausage. Remove from heat and let stand, covered, for 10 minutes to blend flavors. Flavor is even more enhanced if refrigerated overnight.

Serves 4
Phase II ingredients: pasta


I found this served 6-8 or more.

[devon25]

Hearty Low Carb Minestrone

1 small onion, finely diced
1 large carrot, peeled and diced
1 celery stalk, diced
2 garlic cloves, peeled and crushed
2 tbsp. olive oil
1 tbsp. tomato paste
4 cups chicken stock
1 bay leaf
1 cup cabbage, shredded
1/4 lbs. ground beef
1 cup diced zucchini
1/2 cup parmesan cheese
salt and pepper
In a large pot, sauté onions, garlic, and beef in olive oil. Add tomato paste, diced carrots and celery. Continue sautéing for 2 minutes. Add bay leaf, then pour in the chicken stock. Simmer for 30 minutes. Add shredded cabbage and diced zucchini to the pot, then simmer for 20 more minutes. Season with salt and pepper.

Serve with grated parmesan cheese on the side.

Makes 4 servings –– 5.7g effective carbohydrate per serving
(sorry if this has been posted already)
www.lowcarbluxury.com

[Burdle]

I make a pot of my quick soup base about every 2 weeks, freeze the leftovers, usually about 8 servings, and just add to it each time I want soup. I always have individually packed servings of Pizza Beans, Herbed Navy Beans, and plain beans in the freezer, along with Spiced Quinoa, saute'd onions and wild rice. When I want a pot of soup base, I just take one or two servings of each, throw them in a big pot, add water and sliced fresh mushrooms, bring to a boil, simmer about 10 minutes, and ITS SOUP! When I take some out of the freezer, I always add extras, like frozen spinach or okra. Cooked barley, buckwheat or brown rice would be a nice addition, too.
To make an instant cream soup, I add, per serving, 1 slice low fat cheese and 1 tsp. ICBINB spray, stirring until melted and combined.
Hugs,
Burdle The Bean Queen
172/122.4/120 started 1/5/04

[prazteam]

6 cups cauliflower florets (precut fresh or frozen)
3/4 cup chopped white onion (precut)
3 cups water
1 tsp salt
1/2 cup evaporated skim milk
1/2 tsp ground cumin
1/8 tsp ground white pepper
Snipped fresh chives for garnish

In large saucepan, combine cauliflower, onion, water, and salt. Bring to boil over high heat. Cover, reduce heat to medium-low, and simmer for 10 to 12 minutes, until the vegies are soft enough to be mashed easily.
Transfer contents of pan into food processor or blender and puree.
Return the puree to the saucepan over medium-low heat. Stir in evap. milk, cumin, and white pepper. Heat for 1 minute. Keep warm over low heat until ready to serve. (Do not let it come to a boil)
Yield is 6 - 1 cup servings

fat per 1 cup 0.22 g
calories per 1 cup 39.9

[Burdle]

Here's my favorite chickpea soup from my bean thread:

CHICKPEA VELVET SOUP

1 ½ cups dry chickpeas
1 cup onion, chopped
1 clove garlic, minced
1 tbs. Safflower oil (or any allowed oil)
6 cups water (add more if needed during cooking)
2 tbs. Soy sauce (or less)
¼ cup chopped parsley
¼ cup chopped peanuts (optional)

Combine chickpeas and enough water to cover; refrigerate overnight. Drain. Cook onion and garlic in oil for 2 minutes, add chickpeas, soy sauce and 6 cups water. Bring to the boil, reduce heat, cover and simmer for about 3 hours. Pour into blender and process until smooth. Reheat and serve with parsley and peanuts.
P1, P2 and P3

Burdle

[prazteam]

Burdle, you inspire me!
I bought a couple of bags of dried chick peas along with several other varieties of dried beans that I was more familiar with.
Decided to try the dried chickpeas, so I mixed them with great northerns and added ham base. Cooked them in the pressure cooker. AWESOME! Dh and I loved them! Thanks soooo much.
By the way, I added them to a sort of chicken noodle soup and they were great! My 11 yr old told me "you add beans to everything!" That was during his second helping!

[Weaam]

Thanks for sharing these recipes.
About the first recipe in the collection: I think fava bean is not allowed as SBD food since it has extremly high glycemic index
Check this

[want2bhealthy]

you have no idea what this thread means to me, i am starting on monday nov 29, i love love love soup and am faced everyday with homemade starchfilled soups at my work. i love and need soup even in the summer!! i was so afraid i couldnt eat soup. this is in my favorites and i am no cook nor do i like to cook but you better believe i am gonna check out alot of these soups, as i am headed on phase one and thought i couldnt have soup. i just want you to know how much i appreciate you taking the time to post this and for posting the phase you can have them on. i have a feeling i am going to owe my first success on really losing weight to you and these recipes, no i am not over reacting. i believe i can make this way of eating work for me, thanks to you. thank you. you are helping so many people i am sure, but as for all the newbies, i know this is a big help.

[recipelover]

There are other soups that are good that I have included on my recipe summary (sticky or in my signature line). Check them out: redrabbits soups and the awesome 5 can bean soup

ps The stuffed green pepper soup is super good!

[devon25]

Olive Garden Pasta E Fagioli

De nada! I didn't add the Tobasco or Oregano when I made it. But...I did try to freeze and it and save some for later and I tried to have it for lunch today. Not so good...lol...its not made for freezing...

dj_chick is it okay fior leftovers like lunch the next day?

[canadianbeacher]

I make a pot of my quick soup base about every 2 weeks, freeze the leftovers, usually about 8 servings, and just add to it each time I want soup. I always have individually packed servings of Pizza Beans, Herbed Navy Beans, and plain beans in the freezer, along with Spiced Quinoa, saute'd onions and wild rice. When I want a pot of soup base, I just take one or two servings of each, throw them in a big pot, add water and sliced fresh mushrooms, bring to a boil, simmer about 10 minutes, and ITS SOUP!

Can you explain your soup base a little more? I am trying to get away from using Campbells chick broth for soup starter. I am trying to get better about making things from scratch...Thanks!!!!

[recipelover]

I don't know what kind of soup base was used in the prior post, but I have used Jamisons Chicken base and Jamisons Beef base for years in most of my soup recipes. You can find them (and other brands) in the soup section near the bouillion cubes in your grocery store. Look for the words soup base in the name.

I even use a spoonful in the water that I cook vegetables in to give them flavor (especially the SB mashed potatoes cauliflower style).

[recipelover]

This place is too good for me to lose.

You won't lose it. I have it listed in my recipe summary link in a sticky at the top of the page under Soups. There are also three other good links of soups there. Check them out.

While you are there, check out everything else that I have assembled in one place for the users of this forum. I use it all the time myself.

[lisalc98]

Just thought I'd share this!! It's yum on a cold day!!

Black-Eyed Pea Soup

4 turkey bacon strips, diced
1 medium green pepper, chopped
1 small onion, chopped
2 garlic cloves, minced
2 (15-1/2 oz.) cans black-eyed peas, undrained
2 (14-1/2 oz.) cans diced tomatoes, undrained
1 cup water
1-1/2 tsp salt
1 to 1-1/4 tsp ground cumin
1 to 1-1/4 tsp ground mustard
1 tsp chili powder
1/2 tsp pepper
1/4 to 1/2 tsp Splenda, optional
Shredded Colby-Monterrey Jack cheese and minced fresh parsley

In a Dutch oven, cook bacon over medium heat until crisp; remove to paper towels. Drain, reserving 1 tablespoon bacon drippings. In the drippings, saute the green pepper, onion and garlic until tender. Add peas, tomatoes, water and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15 to 20 minutes. Sprinkle with cheese, parsley and bacon.