A small, family farm in Wisconsin

Is it Soup Yet?

Sticking with the theme of healthy eating, I’ve been making a pot of soup every weekend using healthy recipes.  We enjoy home made soups, and in Wisconsin winters, soup is a serious comfort food.  The soups I’m sharing here are not only very low in calories and full of good nutrition, they have the bonus of being fast and easy to prepare with only a few ingredients.

The recipe for this pumpkin soup was in my latest Diabetes Forecast magazine.  Would you believe it’s only 58 calories per serving??  I made it on Saturday and it’s very good.  Not sweet.  Similar to a squash soup.

Makes 6 servings






Nonstick cooking spray

1/2 cup finely chopped onion

1/2 tsp minced garlic

1 can (15 oz) solid pack pumpkin

3 1/2 cups low sodium chicken or vegetable broth

1/2 cup fat free milk

1/2 tsp hot pepper sauce

salt and pepper to taste (optional)

Fat free sour cream

Coat a non stick saucepot with cooking spray

Saute the onion and garlic until tender.

Add the pumpkin, broth, and milk while whisking.

Add the hot pepper sauce, salt and pepper.

Heat and cook for 5 minutes or until heated through.

Serve with 1 tablespoon sour cream on each serving.


This soup is a recipe I’ve been using for some time and I don’t know where I got it.  My family likes this soup very much.  It makes 6 servings, about 141 calories per serving.







6 cups vegetable or chicken stock, low sodium

8 oz cheese tortellini, frozen

1 1/2 cups fresh baby spinach, chopped

1/4 cup fresh basil, chopped

3 T grated parmesan

Bring stock to a boil.  Add tortellini and cook 5 minutes.  Stir in spinach and cook 2 minutes or until spinach is wilted and pasta is tender.  Add basil.  To serve, sprinkle each bowl with the parmesan cheese.



Comments on: "Is it Soup Yet?" (3)

  1. Looks yummy Carol!!

  2. […] Is it Soup Yet? (wefarm.wordpress.com) GA_googleAddAttr("AdOpt", "1"); GA_googleAddAttr("Origin", "other"); GA_googleAddAttr("theme_bg", "ffffff"); GA_googleAddAttr("theme_border", "eeeeee"); GA_googleAddAttr("theme_text", "555555"); GA_googleAddAttr("theme_link", "2970A6"); GA_googleAddAttr("theme_url", "c8c7c7"); GA_googleAddAttr("LangId", "1"); GA_googleAddAttr("Autotag", "food"); GA_googleAddAttr("Autotag", "recipes"); GA_googleAddAttr("Autotag", "cooking"); GA_googleAddAttr("Tag", "food"); GA_googleAddAttr("Tag", "health"); GA_googleAddAttr("Tag", "soup"); GA_googleAddAttr("Tag", "soups-and-stews"); GA_googleFillSlot("wpcom_sharethrough"); Rate this: Share this:StumbleUponTwitterFacebookLinkedInPrintDiggRedditEmailLike this:LikeBe the first to like this post. Categories: Food, Health Tags: Soup, Soups and Stews Comments (0) Trackbacks (0) Leave a comment Trackback […]

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