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Low Calorie Soups
Soups are healthy and filling...combine with a salad and make a
perfect low calorie meal!  
Following are some of our favorite recipes.
Celery & Spinach Soup
preparation


Ingredients - serves 4
Calories per serving: 160 Cal
1. Saute onion and garlic in the oil over
medium heat to a soft but not brown, aprox. 3
minutes.  Add the celery, spices and  the beef
stock. Bring to a boil over high heat, reduce
heat and cover saucepan. Simmer for about 10
minutes.

2. Add Spinach to the soup, let it boil for aprox 2
minutes in medium heat. Let it cool slightly and
puree in a blender or food processor until
smooth.

3. Reheat the soup, low heat!
  • Garnish with a swirl or light cream and
    top with chives and parsley.


For a vegetarian version:  Replace beef stock
with water and vegetable bouillon cubes, and
add broiled tofu.

Courtesy of Monique from TheLemonadeDiet.com
2 Tablespoon extra virgin olive oil
1 Onion sliced
1 Garlic crushed
1 LB. Celery, peeled and grated
4-1/2 cups beef stock *
1 LB Spinach leaf
Pinch of cumin (optional)
Salt & black pepper to taste
For Serving
4 Tablespoons Light Cream
Fresh Chives
Parsley (thinly sliced for garnishing
2008 Recipes!
Tuscan Bean Soup
Preparation


Ingredients - Serves 4
Calories per serving: 180 cal
1. In a large pan heat the oil, add
onions, garlic, carrots, celery, zucchinis,
and stir-fry for 10-12 minutes.
2. Add the chopped tomatoes, tomato
paste, vegetable stock, beans, salt and
pepper and simmer for 20-25 minutes.  

Now,  the most delicious part!

In a frying pan fry the Spinach in 1tbsp
of Virgin olive oil, until wilted.  Spoon the
spinach in the bottom the soup bowl
and ladle the soup over the spinach
without stirring.

Garnish with a touch of grated cheese
of your choice.  

Courtesy of Norma  from AskDietGuru.com
2 Tbsp of Virgin Olive Oil
2 onions - chopped
2 carrots - diced
2 celery sticks - diced
2 large zucchinis - sliced
2 large tomatoes - diced
2 Tbsp of tomato paste
1 can white, cannelli or pinto beans
4 cups of vegetable stock
salt and pepper to taste
serving base:  1 lb fresh Spinach-
Ganishing: grated cheese
Cabbage Vegetable Soup
Preparation


Ingredients - Serves 4-6.
Calories per serving 120 cal

Put all ingredients in a dutch oven size pot and
let cook over medium heat for about an hour and
a half...



Recommended for after The Master Cleanser -
Lemonade Diet.

Cabbage is an excellent diuretic, thus helping in our
continued effort to stay healthy and slim!

Courtesy of "happy2lose" member of
TheLemonadeDiet-Support Message board
40 oz. Organic vegetable both
(Swanson's)
1/2 head cabbage - torn
1 lb baby carrots
2 stalks of celery - sliced
6 potatoes - cut into quarters
1 onion- chopped
ground pepper and seal salt to
taste.
Mediterranean Vegetable Soup
Preparation

Ingredients - Serves 4
In a roasting pan, add the eggplant,
zucchini, onion and garlic, drizzle the olive
oil and roast for 20-30 minutes. Don't
forget to turn once.  Veggies should look
tender and brownish.

Pour 2 cups of the vegetable stock into a
blender or food processor, and add half
of the roasted vegetables.  Blend to a
rough finish, (not a cream) then add the
blended potion into a large pot and add
the remaining vegetable stock and the
remaining roasted vegetables.  Bring to a
boil add salt and pepper and/or optional
spices.  

Ladle into soup bowl, garnish with a
center tablespoon of plain yogurt and
garnish with dry mint)

Courtesy of  Marie of
NaturesMenopauseRelief.com
2 Large Eggplants - diced
3 zucchini - diced
1 onion - chopped
1 garlic clove - chopped
2 tbsp olive oil
5 cups vegetable stock
salt & ground pepper to taste
1 small plain yogurt
dry mint for garnish
pinch of cumin or allspice         
optional as these are                 
acquired flavors.
Tomato Soup with Couscous
Preparation


Ingredients - Serves 4-6
Calories per serving 200 cal
1. In a large pan heat the oil, add the onions and
carrots and cook slowly for 10-12 minutes.

2. Add the rest of the ingredients, except for the
dry mint and the cilantro which is used to garnish
the soup after serving.

3. Let it boil, and then lower heat to simmer
gently for 8-10 minutes, stirring occasionally.

Ladle while hot into soup bowls, garnish with a
mix of chopped cilantro and dry mint.

Courtesy of  AskDietGuru.com
2 tbsp Olive Oil
1 onion - chopped
2 carrots - diced
2 tomato - diced
2 tbsp tomato paste
4 garlic cloves - chopped
6 cups of vegetable stock
1-1/2 cups of couscous
a pinch of cumin
a pinch of cayenne pepper
sea salt & pepper to taste
Garnish: Cilantro (Spanish parsley)
Dry mint
Your name:
Your email address:
your signature name for
your recipes (nickname,
or your name)
Send us your recipes!
contact AskDietGuru.com
Here we have a eclectic
collection of soup recipes
that are easy to prepare and
can be adapted to our busy
schedules. Visit us monthly
for new recipes!
Calories per serving 160 Cal
It seems the Mediterranean people know something about
eating, not only do they have delicious recipes, but they are
known to have the lowest rates of chronic disease and the
highest adult life expectancy.   This same diet is known to the
peoples of what is called the Blue Zones, (Sardinia, Okinawa,
Costa Rica) where its common to  reach 100 years old!

What are the main ingredients to the Mediterranean diet?  
Olive Oil: consuming olive oil can actually help lower harmful
LDL cholesterol, it also contains antioxidants that discourage
artery clogging and chronic diseases, including cancer.

What is a true Mediterranean diet:

  • Eating a generous amount of fruits and vegetables
  • Consuming healthy fats such as olive oil and canola oil
  • Eating small portions of nuts
  • Drinking red wine, in moderation, for some
  • Consuming very little red meat
  • Eating fish on a regular basis
The HealthFitCounter is a calorie calculator that will monitor how much you eat. It is a fun and easy way to keep track of your diet.