The Lifestyle Diet

Dr. James Krider

Soups

Walnut and Cucumber Gazpacho

Recipes

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Walnut and Cucumber Gazpacho

Servings 8 servings
Calories 420kcal

Ingredients

  • 4 cucumber
  • 1 cup parsley
  • 1 cup peppermint leaf fresh
  • 6 medium spring onions or scallions
  • ¼ cup red onion
  • ½ cup olive oil extra virgin
  • ⅓ cup champagne vinegar
  • 6 oz low-fat, plain yogurt
  • 1 cup walnut oil toasted
  • 1 cup water

Instructions

  • After chopping, salt the cucumbers and let sit one hour.
  • Drain off liquid.
  • Combine all the ingredients in a blender.
  • Serve in a chilled bowl and garnish with meyer lemon oil, if desired.

Nutrition

Nutrition Facts
Walnut and Cucumber Gazpacho
Amount Per Serving (265 g)
Calories 420 Calories from Fat 387
% Daily Value*
Fat 43g66%
Saturated Fat 4g25%
Sodium 30mg1%
Potassium 312mg9%
Carbohydrates 9g3%
Fiber 2g8%
Sugar 4g4%
Protein 3g6%
Calcium 91mg9%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Tuscan Vegetable Soup

Recipes

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Tuscan Vegetable Soup

Servings 6 servings
Calories 160kcal

Ingredients

  • 15 oz cannellini bean
  • 1 tbsp olive oil extra virgin
  • 1 medium onion
  • 2 medium carrots
  • 2 medium-stalk celery
  • 1 small zucchini with skin
  • 1 clove garlic
  • 1 tbsp thyme fresh
  • ½ tsp sage ground
  • ½ tsp kosher salt coarse
  • 32 oz chicken broth low salt
  • 14.5 oz diced tomatoes in tomato juice no salt added
  • 2 cups spinach
  • ⅓ cup parmesan cheese grated

Instructions

  • In a small bowl mash half of the beans with a masher or the back of a spoon, and set aside.
  • Heat the oil in a large soup pot over medium-high heat.
  • Add the onion, carrots, celery, zucchini, garlic, thyme, sage, ½ teaspoon of salt and ¼ teaspoon of pepper, and cook stirring occasionally until the vegetables are tender, about 5 minutes.
  • Add the broth and tomatoes with the juice and bring to a boil.
  • Add the mashed and whole beans and the spinach leaves and cook until the spinach is wilted, about 3 minutes more.
  • Serve topped with Parmesan, if desired.

Nutrition

Nutrition Facts
Tuscan Vegetable Soup
Amount Per Serving (382 g)
Calories 160 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1.5g9%
Cholesterol 5mg2%
Sodium 360mg16%
Potassium 513mg15%
Carbohydrates 19g6%
Fiber 5g21%
Sugar 5g6%
Protein 10g20%
Calcium 134mg13%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Tuscan Bean Soup

Recipes

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Tuscan Bean Soup

Servings 6 servings
Calories 320kcal

Ingredients

  • 14 oz chickpeas cooked or 1 can
  • ½ cup red kidney beans dry
  • ½ cup cannellini beans
  • 3 tbsp olive oil extra virgin
  • 2 cups onion diced
  • 1 cup celery
  • 1 cup carrot
  • 4 cloves garlic
  • 14 oz tomato diced, no added salt
  • 2 quart chicken broth low salt
  • 1 tsp rosemary leaf 2 sprigs
  • 1 tsp thyme 3 sprigs
  • 1 tsp oregano 1 sprig
  • 1 tsp bay leaf 1 leaf
  • 1 serving red chili flakes
  • 12 oz kale

Instructions

  • Place the kidney beans in a medium pot, add water to cover by 2-inches and bring to a boil. (If using canned kidney beans, skip this step.)
  • Turn the heat down, let simmer for 45 minutes to 1 hour, or until just-tender.
  • Use the same process for the cannellini beans.
  • Use home made chickpeas or a can.
  • In a large soup pot, heat the olive oil over medium heat.
  • Saute the onion, celery, carrot and garlic for 3 to 4 minutes.
  • Season with salt and freshly ground black pepper, to taste.
  • Add the diced tomatoes, the cooked and drained kidney beans, cannellini beans, chick peas, and the chicken stock.
  • Using kitchen twine, tie the herbs and the bay leaf into a bundle and add to the pot.
  • Season with the red chili flakes, salt and pepper.
  • Cook for 15 to 20 minutes, then add the kale.
  • Continue cooking until the beans are completely tender.

Nutrition

Nutrition Facts
Tuscan Bean Soup
Amount Per Serving (666 g)
Calories 320 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1.5g9%
Sodium 470mg20%
Potassium 749mg21%
Carbohydrates 45g15%
Fiber 14g58%
Sugar 9g10%
Protein 19g38%
Calcium 193mg19%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

Turkish Tomato, Bulgur, and Red Pepper Soup

Recipes

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Turkish Tomato, Bulgur, and Red Pepper Soup

Servings 8 servings
Calories 150kcal

Ingredients

  • 2 tbsp olive oil extra virgin
  • 1 medium onion
  • 2 medium sweet red peppers
  • 1 serving salt & pepper 1.2g
  • 3 cloves garlic
  • 1 tsp spearmint leaf dried
  • ½ tsp paprika
  • ⅛ tsp crushed red pepper flakes
  • 1 tbsp tomato paste
  • ½ cup dry white cooking wine
  • 28 oz tomato diced, fire-roasted
  • 4 cups chicken broth low salt
  • 2 cups water
  • ¾ cup bulgur dry
  • ⅓ cup spearment leaf fresh

Instructions

  • Heat oil in Dutch oven over medium heat until shimmering.
  • Add onion, bell peppers, ¾ teaspoon salt, and ¼ teaspoon pepper and cook until softened and lightly browned, 6 to 8 minutes.
  • Stir in garlic, dried mint, smoked paprika, and pepper flakes and cook until fragrant, about 30 seconds.
  • Stir in tomato paste and cook for 1 minute.
  • Stir in wine, scraping up any browned bits, and simmer until reduced by half, about 1 minute.
  • Add tomatoes and their juice and cook, stirring occasionally, until tomatoes soften and begin to break apart, about 10 minutes.
  • Stir in broth, water, and bulgur and bring to simmer.
  • Reduce heat to low, cover, and simmer gently until bulgur is tender, about 20 minutes.
  • Season with salt and pepper to taste.
  • Serve, sprinkling individual portions with fresh mint.

Notes

The Editors at America’s Test Kitchen. The Complete Mediterranean Cookbook (p. 50). America’s Test Kitchen. Kindle Edition.

Nutrition

Nutrition Facts
Turkish Tomato, Bulgur, and Red Pepper Soup
Amount Per Serving (361 g)
Calories 150 Calories from Fat 41
% Daily Value*
Fat 4.5g7%
Saturated Fat 1g6%
Sodium 420mg18%
Potassium 266mg8%
Carbohydrates 22g7%
Fiber 4g17%
Sugar 5g6%
Protein 6g12%
Calcium 46mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Tortellini Soup

Recipes

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Tortellini Soup

Servings 6 servings
Calories 390kcal

Ingredients

  • 2 tbsp olive oil extra virgin
  • 1 medium onion
  • 1 tsp garlic
  • 4 medium carrots
  • 8 cups chicken broth low salt
  • 1 cup green peas
  • 12 oz tortellini three cheese
  • 2 cups spinach
  • 2 sweet white corn small ears

Instructions

  • In a large stockpot over medium heat, heat the oil until it shimmers, about 2 minutes.
  • Add the onion, garlic, and carrots, and saute for 5 minutes or until the vegetables are slightly soft.
  • Pour in the chicken stock, increase the heat to high, and bring to a boil.
  • Add the peas, tortellini, and corn and cook for 12 minutes, or according to the package directions for the tortellini.
  • Remove the stockpot from the heat and add the spinach, stirring until it wilts.
  • To serve, spoon the soup into bowls and top with grated Parmesan cheese.

Nutrition

Nutrition Facts
Tortellini Soup
Amount Per Serving (499 g)
Calories 390 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 4g25%
Cholesterol 40mg13%
Sodium 640mg28%
Potassium 592mg17%
Carbohydrates 51g17%
Fiber 6g25%
Sugar 6g7%
Protein 17g34%
Calcium 128mg13%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Roasted Tomato Basil Soup

Recipes

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Roasted Tomato Basil Soup

Servings 8 servings
Calories 190kcal

Ingredients

  • 3 lb tomato
  • 6 tbsp olive oil extra virgin
  • 1 tbsp salt kosher coarse
  • 1 ½ tsp black pepper ground
  • 2 medium onion fresh yellow
  • 6 cloves garlic
  • ¼ tsp crushed red pepper flakes
  • 28 oz san marzano tomatoes plum, peeled
  • 4 cups basil fresh, whole leaves
  • 1 tsp thyme fresh
  • 1 quart chicken broth low salt

Instructions

  • Preheat the oven to 400° F.
  • Toss together the tomatoes, ¼ cup olive oil, salt, and pepper.
  • Spread the tomatoes in 1 layer on a baking sheet and roast for 45 minutes.
  • In an 8-quart stockpot over medium heat, saute the onions and garlic with 2 tablespoons of olive oil, the butter, and red pepper flakes for 10 minutes, until the onions start to brown.
  • Add the canned tomatoes, basil, thyme, and chicken stock.
  • Add the oven-roasted tomatoes, including the liquid on the baking sheet.
  • Bring to a boil and simmer uncovered for 40 minutes.
  • Pass through a food mill fitted with the coarsest blade.
  • Taste for seasonings.
  • Serve hot or cold.

Nutrition

Nutrition Facts
Roasted Tomato Basil Soup
Amount Per Serving (453 g)
Calories 190 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1.5g9%
Sodium 790mg34%
Potassium 556mg16%
Carbohydrates 18g6%
Fiber 5g21%
Sugar 11g12%
Protein 6g12%
Calcium 82mg8%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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