Try These Healthy Soup Recipes For Better Vision

As a holistic approach to better eye care, these healthy soup recipes help to preserve your clear vision.


Tomato And Watercress Soup With Fresh Basil

Healthy Soup Reipes - Benefits
One of my favorites, good with salad and bread for lunch, this soup is an excellent source of beta-carotene and vitamin C.

Ingredients2 heads garlic
2 teaspoons olive oil for garlic
1 onion, peeled and chopped
2 celery stalks, chopped
4 carrots, chopped
16 ounces watercress leaves
3 red peppers, chopped
8 ounces tomato ketchup
1 tablespoon olive oil
1 cup water
1 cup white wine
2 tablespoons chopped fresh basil
pinch of garlic salt
pinch of white pepper
chopped fresh basil for garnish

Preheat oven to 3500 F. Remove loose skin from garlic. Cut each head in half, crosswise, and place on baking sheet. Drizzle each half with 1 teaspoon olive oil. Roast for 20 minutes. In a medium bowl, press garlic from each clove; combine with onion, celery, carrot, watercress, red pepper, and tomato ketchup. In a soup kettle, heat olive oil over moderate heat. Add the vegetable mixture and cook 5 minutes. Add water and wine. Bring to boil over high heat, then reduce heat and simmer 15 minutes, covered. Put soup into blender (in batches if necessary), and puree. Pour soup back into kettle. Add chopped basil, garlic salt, and pepper. Simmer over moderate heat 5 minutes. Serve hot in soup bowls, with chopped basil sprinkled on top as garnish.

MAKES 6 SERVINGS

Serving size 1 cup; Calories 179; Grams fat 4.307; % of calories fat 22; Beta-carotene 23,049 IU; Lutein and zeaxanthin 476 mcg; Vitamin C 94 mg; Vitamin E 4 IU; Zinc 0.591 mg; Selenium 2 mcg; Manganese 0.8 mg


Roasted Tomato Bisque

Ingredients
8 vine-ripened tomatoes, cut in half
1 teaspoon garlic, minced
1 whole shallot, minced
4 sprigs fresh thyme, destemmed and chopped
3/4 ounce fresh basil, thinly sliced
1/2 cup olive oil
2 whole Spanish onions, diced
1/2 cup flour
4 cups fat-free chicken broth
1 cup skim milk
3/4 cup tomato paste
salt and pepper

Preheat oven to 250 degrees. Place halved tomatoes on a baking sheet, flat side down. In a small bowl, mix the garlic, shallot, thyme, and basil with 1/4 cup olive oil. Drizzle this mixture over the tomatoes, and bake for 2 hours. While the tomatoes are baking, in a large pot saute the chopped onions for 5 minutes in Y4 cup olive oil. Add the flour and stir in. Add the chicken broth, skim milk, roasted tomatoes, and tomato paste. Simmer soup for 20 minutes, then puree in a blender and add salt and pepper to taste.

MAKES 8 SERVINGS

Serving size 1 cup; Calories 88; Grams fat 0.607; % of calories fat 6; Beta-carotene 2,281 IU; Lutein and zeaxanthin 95 mcg; Vitamin C 269 mg; Vitamin E 0.565 IU; Zinc 0.382 mg; Selenium 3 mcg; Manganese 0.275 mg


Gazpacho

Healthy Soup Recipes - BenefitsAnother of my favorites, and an excellent source of beta-carotene, lutein and zeaxanthin.

Ingredients
6 ounces cooked pumpkin meat (see instructions below; substitute frozen or canned if fresh is not available)
3 carrots
1 cucumber
1 red pepper
4 celery stalks
1/2 yellow onion
1/2 cup lime juice
2 tablespoons tomato paste
1 tablespoon olive oil
1 quart (32 ounces) low-sodium canned V8® juice
pepper and salt

To prepare the pumpkin: Use a small pumpkin, the size of a cantaloupe. Cut out a hole around the stem, then scoop out and discard the pumpkin seeds. Bake the pumpkin at 375° F for 30-40 minutes, until it is tender and the meat of the pumpkin can easily be pierced with a fork. Alternatively, you can cook it in a microwave on a vegetable setting for 2-3 minutes until tender. Cut the pumpkin in half. Scoop out the meat using a spoon. To complete the dish: Mince vegetables and place in a large bowl. Add the rest of the ingredients, and mix. Put the mixture in a food processor and pulse on and off (in batches if necessary), until chunky consistency is achieved. Season with pepper and salt. Chill well. Serve cold.

MAKES 7 SERVINGS

Serving size 1 cup; Calories 108; Grams fat 4.120; % of calories fat 34; Beta-carotene 15,276 IU; Lutein and zeaxanthin 1,185 mcg; Vitamin C 64 mg; Vitamin E 3 IU; Zinc 0.565 mg; Selenium 1 mcg; Manganese 0.319 mg


Harvest Vegetable Soup

Healthy Soup Recipes - Benefits
A glorious array of fresh, healthy vegetables goes into the soup pot. Lentils or beans make this a very satisfying meal.

Ingredients
1 onion, peeled and medium diced
2 carrots, peeled and medium diced
1 leek, cut in half lengthwise, washed very well, diced
3 celery stalks, sliced in medium pieces
1 tablespoon olive oil
3 cloves garlic, crushed
1 zucchini, medium diced
1 summer squash, medium diced
1 cup corn kernels
1 cup peas
10 ounces spinach, chopped (frozen spinach may be substituted)
15 ounces canned tomatoes, no salt added
1 cup lentils or canned cannelloni beans
1 quart nonfat vegetable or chicken broth
3 tablespoons fresh basil, chopped
fine fresh ground pepper

In a large saucepan, saute the onion, carrots, leek, and celery in the oil until aroma is given. Add garlic next, cooking for a few minutes. Add all other vegetables and lentils or beans. Add tomatoes and broth, cover and simmer until all veg~ etables are tender and lentils are done.

You may need to add more broth. The lentils do absorb some liquid. Adjust the liquid accordingly. There should be enough liquid so the vegetables have a little room to float. When the soup is ready, garnish with fresh basil, add pepper to taste, and adjust your seasoning .. This recipe has no salt in it. For flavor enhancement, try adding a little fresh lemon juice, balsamic vinegar, or Tabasco sauce.

MAKES 8 SERVINGS

Serving size 8 ounces; Calories 151; Grams fat 2.242; % of calories fat 13; Beta-carotene 6,906 IU; Lutein and zeaxanthin 5,100 mcg; Vitamin C 22 mg; Vitamin E 1.5 IU; Zinc 1.002 mg; Selenium 3 mcg; Manganese 0.710 mg


CREAM OF FRESH PEA SOUP

Healthy Soup Recipes - Benefits
A beautiful pale green soup with a hint of springtime and a fresh light flavor. It is pureed using low-fat alternatives to the traditional heavy cream. High in lutein and zeaxanthin, the soup peifectly combines health, quality, and taste.

Ingredients
2 pounds fresh or frozen peas
2 cups nonfat vegetable or chicken broth
1 cup evaporated skim milk
salt, to taste
1 tablespoon fresh chives, chopped
1 - 2 tablespoons fresh mint, sliced very fine
1 red pepper, seeded and finely diced
1 yellow pepper, seeded and finely diced

In a microwave or steamer, cook the peas until they are bright green and just tender. Blend the vegetables in a food processor or blender until they are smooth, adding a little broth so they will incorpo rate easily. You may burn out your blender if the mixture is too thick, so do it in two batches if necessary. In a saucepan, heat the broth and add the fresh pea puree. Bring to a simmer, stirring often to keep from scorching. When the soup is hot add evaporated skim milk to finish it off. Do not boil the milk or it will curdle. Garnish with chives, mint, and peppers; serve in warmed bowls.

MAKEs 6 SERVINGS

Serving size 8 ounces; Calories 168; Grams fat 0.603; % of calories fat 3; Beta-carotene 1,788 IU; Lutein and zeaxanthin 2,722 mcgj Vitamin C 91 mg; Vitamin E less than 1 IU; Zinc 1.875 mg; Selenium 2 mcg; Manganese 0.690 mg


Spinach And Mushroom Soup

Healthy Soup Recipes - Benefits
This soup utilizes mushrooms, herbs, and tomatoes to make a flavoiful broth. Spinach is added at the end for color, a touch of difference, and many nutrients. Easy to make, light and tasty, the soup is a must to try.

1 tablespoon olive oil
2 onions, peeled and chopped
3 leeks, washed and chopped
3 cloves garlic, crushed
2 pounds mushrooms, washed and chopped
2 teaspoons dried mmjoram
1/4 teaspoon dried thyme
1/4 cup Madeira (or sherry, Marsala, or red wine)
3 tablespoons tomato paste
1 bay leaf
2 quarts nonfat vegetable broth
1 pound fresh spinach, washed well, stems removed, and sliced very fine

In a large saucepan, heat oil over medium heat, add onions, leeks, and garlic. Cover, and let the natural juices stearn them for about 20 minutes. Browning may occur, so stir often to prevent scorching. Stir in mushrooms and seasonings. Cook until the mushrooms give off liquid. Turn heat down and cook 5 minutes. Add the Madeira. Simmer the mixture a few minutes to reduce the amount of alcohol. Add tomato paste and bay leaf, then stir to blend. Add broth and simmer for 45 minutes. Strain soup through a strainer, pressing on the vegetables to extract all the liquid. Discard the vegetables. Bring soup to a simmer and add the fresh spinach, then serve immediately. Garnish with fresh sliced mushrooms if you like.

MAKES 6 SERVINGS

Serving size 8 ounces; Calories 162; Grams fat 4.746; % of calories fat 26; Beta-carotene 5,338 IU; Lutein and zeaxanthin 8,580 mcg; Vitamin C 38 mg; Vitamin E less than 1 IU; Zinc 1.730 mg; Selenium 23 mcg; Manganese 1.212 mg


Basic Vegetable Stock

Healthy Soup Recipes - Benefits
This stock is used as a base for vegetarian soups and sauces. The vegetables vary, so you can use any trimmings or leftovers. Good to have on hand, and it freezes well.

Ingredients
1 cup onions (you can use onion peels if you want a golden color)
1 cup leeks, carefully washed (save the trimmings for this purpose)
1 cup celery, use ends and leaves
3/4 cup cabbage (can impart a strongflavor)
1 cup carrots (use peelings, end pieces, etc.)
1 cup turnips, all parts
1 cup tomatoes, all parts
4-5 cloves garlic (use skins also)
1 gallon water (approximately)

Place all ingredients in a saucepan, add enough water to cover vegetables, and simmer slowly for 1-2 hours. Strain, then refrigerate until needed for a recipe. This stock can be frozen. Varying the ingredients will make a change in the flavor of the dish.

MAKES 16 SERVINGS

Serving size 1 cup; Calories 4.25; Grams fat 0.028; % of calories fat 6; Beta-carotene 505 IU; Lutein and zeaxanthin 100 mcg; Vitamin C 1 mg; Vitamin E less than 1 IU; Zinc 0.025 mg; Selenium 0.25 mcg; Manganese 0.025 mg