Cheap Wholesome Vegetarian Soups

With so many people moving towards vegetarianism, finding affordable and wholesome ingredients can sometimes present a challenge. But fear not – here are two delicious, and of course, healthy soups for only $3.75 each. Make one a week, freeze some or divide them up to take to the office, or as a quick snack during the week. Do you like to dunk? If so, add a few of my favorite Ak Mak Crackers from Trader Joe’s and regular markets, too. I also recommend a healthy corn muffin for something a little heartier!

Roasted Tomato Soup

Servings: 6                   Serving Size: 1 ¼ cups

Ingredients:

3 tbsp. fresh basil, chopped

3 cloves garlic, minced

1 ½ tsp. olive oil

2 medium red onions, coarsely chopped

3 lbs.  ripe tomatoes, cored, seeded and halved (8 to 10 medium size tomatoes)

dash   salt and pepper to taste

spray  olive oil cooking spray

3 cups reduced sodium vegetable broth

Directions

1.     Preheat the broiler. Spray a baking sheet with cooking spray and place the tomatoes on it, cut-side down. Broil the tomatoes for 10 to 12 minutes, or until the skins are blistered and blackened. Let them cool, then slip off the skins.

2.     In a medium-sized saucepan, heat the oil over medium heat. Add the onions and cook for 5 minutes. Add the garlic and cook for 2 minutes more, or until the onions are softened. In the work bowl of a food processor or a blender carafe, combine the tomatoes and onions; process until smooth. Return the soup to the saucepan.

3.     Add the vegetable broth and bring to a boil. Reduce the heat to low and simmer the soup for 5 minutes. Remove the pan from the heat and stir in the basil. Season the soup with salt and pepper.

Nutrient information:

Calories: 73; Protein: 2.367g; Carbohydrates: 13.87g; Fat: 1.932g; Fiber: 3.058g

Vegetable Barley Soup

Servings:  8                              Serving Size:  1 cup

Ingredients:

¼ tsp. black pepper

½ cup carrot, diced

½ cup celery, diced

2/3 cup dried green split peas

spray extra virgin olive oil cooking spray

1 cup mushrooms, sliced

½ cup onion, diced

½ cup pearl barley, uncooked

1/3 tsp. salt

6 cups water

Directions:

1.    Cover a 3-quart sauce pan with cooking spray and sauté the onions, carrots and celery for 5 minutes.

2.    Rinse the barley and peas; drain.

3.    Add the mushrooms and sauté for another minute.

4.    Then add the peas, barley, water, salt and black pepper.

5.    Bring to a boil, reduce the heat, and cover until the barley and peas have thoroughly cooked (about 45 minutes).

Nutrient information:

Calories: 106;            Carbohydrates: 20.13g;            Fiber: 6.77g;

Need to add even more spice to your vegetarian recipes? Don’t forget NutriFit makes our very own salt and sugar-free spice blends.