"Souper". Simple. Skinny. Soup.
Updated: Mar 29, 2022
Do you find yourself reaching for the wrong foods to fill you up because you don't have anything healthy in the house, ready to go?
Brilliant in its simplicity, here's one idea I share with my clients to help them stay on track and get their vegetables in when life doesn't always go according to their planned meal schedule. I call it Skinny soup!
A good bowl of soup is to a great way to start off any meal and is especially helpful when dinner is not quite done. With just 3 major ingredients, it's a winner, especially before and during Pesach. It's "souper" easy to prepare, extremely thick and satisfying, highly nutritious, and has almost zero calories. It's also convenient to sip from a hot cup when you're on the go.
2 onions, chopped
6 medium zucchini, (peeled or unpeeled), sliced (Can replace with a variety or combination of other non starchy vegetables like yellow squash, cauliflower, broccoli, mushrooms, etc.)*
Box of sliced mushrooms, sautéed separately**
Seasoning: salt substitute (or salt), pepper, garlic powder, etc. Be creative!
Water saute onions until translucent and softened.***
In the same pot, add sliced zucchinis and a little water. Cover and cook or keep uncovered and saute until soft. Zucchinis or other vegetables should give off their own water but add if necessary. Stir occasionally as it cooks.
When done, blend with an immersion blender or pour into a Vitamix or other high-speed blender for a super creamy soup.
Season to taste and add water (or vegetable broth) to create preferred thickness.
Add sliced sautéed mushrooms, adjust seasonings, and serve.
*Note: When using frozen vegetables, there is no need to cook them first. Just let them defrost and they are ready to blend as is,
Instant Pot Version: (my favorite way)
Add 1 cup water to the bottom of the metal insert. Place sliced zucchinis (or other vegetables) into the steamer basket and pressure cook or steam for zero minutes. When done, add vegetables, prepared water sautéed onions, and a little of the cooking water to the Vitamix or high-speed blender or put them back into the metal insert and use an immersion blender. Blend till creamy, add more water or vegetable broth and sliced sautéed mushrooms, and season to taste.
To make it more of a meal, just add a precooked grain and/or some legumes. Enjoy some now and freeze the rest for next week when it gets even busier. Please share your super (simple) (skinny) favorite soup recipes. I'd love to pass them on!
**Mushrooms, like other high water content vegetables, release a lot of water when sautéing so there is no need to use oil. Just add a tiny bit of water to the bottom of a (nonstick) pan to get things going and let them work their magic. Leave covered (cooks faster) or uncovered and stir occasionally.
***Kitchen Hack! I use my Instant Pot to create batches of water sautéed onions and mushrooms to have on hand for recipes just like this. This allows the middle of the week prep to be so much easier. It's also my favorite go to tip for preparing for Shabbos and Yomim Tovim. Having those sautéed onions ready for all the recipes I'll be making is a huge time saver!
If you feel like you are drowning in all the hustle and bustle of Yom Tov prep (or regular life) and can't find the time or energy to eat right and take care of yourself, there are simple solutions. You don't need a big overhaul to make a few MINOR CHANGES THAT CREATE BIG RESULTS!
Reach out at firstname.lastname@example.org or 973-803-8698 so I can show you how easy and uncomplicated healthy can be for you, now or anytime life is calling.
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