The Lifestyle Diet

Dr. James Krider

Soups

Roasted Eggplant and Tomato Soup

Recipes

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Roasted Eggplant and Tomato Soup

Servings 6 servings
Calories 240kcal

Ingredients

  • 2 lb eggplant
  • 6 tbsp olive oil extra virgin
  • 1 medium onion
  • 1 serving salt & pepper 1.2g
  • 2 cloves garlic
  • 4 cups chicken broth low salt
  • 14.5 oz diced tomatoes
  • ¼ cup raisins
  • 1 tsp bay leaf dried
  • 2 tsp lemon juice
  • 2 tbsp almond raw, slivered
  • ¼ tbsp coriander raw (cilantro, chinese parsely)

Instructions

  • Adjust oven rack 4 inches from broiler element and heat broiler.
  • Toss eggplant with 5 tablespoons oil, then spread in aluminum foil–lined rimmed baking sheet.
  • Broil eggplant for 10 minutes.
  • Stir eggplant and continue to broil until mahogany brown, 5 to 7 minutes.
  • Measure out and reserve 2 cups eggplant.
  • Heat remaining 1 tablespoon oil in large saucepan over medium heat until shimmering.
  • Add onion, ¾ teaspoon salt, and ¼ teaspoon pepper and cook until softened and lightly browned, 5 to 7 minutes.
  • Stir in garlic, ras el hanout, and cumin and cook until fragrant, about 30 seconds.
  • Stir in broth, tomatoes, raisins, bay leaf, and remaining eggplant and bring to simmer.
  • Reduce heat to low, cover, and simmer gently until eggplant is softened, about 20 minutes.
  • Discard bay leaf.
  • Working in batches, process soup in blender until smooth, about 2 minutes.
  • Return soup to clean saucepan and stir in reserved eggplant.
  • Heat soup gently over low heat until hot (do not boil) and adjust consistency with extra hot broth as needed.
  • Stir in lemon juice and season with salt and pepper to taste.
  • Serve, sprinkling individual portions with almonds and cilantro and drizzling with extra oil.

Notes

The Editors at America’s Test Kitchen. The Complete Mediterranean Cookbook (p. 48). America’s Test Kitchen. Kindle Edition.

Nutrition

Nutrition Facts
Roasted Eggplant and Tomato Soup
Amount Per Serving (424 g)
Calories 240 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 2.5g16%
Sodium 240mg10%
Potassium 587mg17%
Carbohydrates 21g7%
Fiber 7g29%
Sugar 11g12%
Protein 6g12%
Calcium 48mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Provencal Vegetable Soup

Recipes

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Provencal Vegetable Soup

Servings 6 servings
Calories 150kcal

Ingredients

  • 1 tbsp olive oil extra virgin
  • 1 leek
  • 1 medium-stalked celery
  • 1 medium carrot
  • 1 serving salt & pepper 1.2g
  • 2 cloves garlic
  • 3 cups water
  • 56 g orecchiette
  • 8 oz green beans
  • 15 oz cannellini beans
  • 1 medium zucchini
  • 1 tomato
  • 3 cups vegetable broth

Instructions

  • Heat oil in Dutch oven over medium heat until shimmering.
  • Add leek, celery, carrot, and ½ teaspoon salt and cook until vegetables are softened, 8 to 10 minutes.
  • Stir in garlic and cook until fragrant, about 30 seconds.
  • Stir in broth and water and bring to simmer.
  • Stir in pasta and simmer until slightly softened, about 5 minutes.
  • Stir in green beans (haricots verts) and simmer until bright green but still crunchy, about 3 minutes.
  • Stir in cannellini beans, zucchini, and tomato and simmer until pasta and vegetables are tender, about 3 minutes.
  • Season with salt and pepper to taste.
  • Serve, topping individual portions with pistou.

Notes

The Editors at America’s Test Kitchen. The Complete Mediterranean Cookbook (p. 47). America’s Test Kitchen. Kindle Edition.

Nutrition

Nutrition Facts
Provencal Vegetable Soup
Amount Per Serving (445 g)
Calories 150 Calories from Fat 32
% Daily Value*
Fat 3.5g5%
Sodium 320mg14%
Potassium 430mg12%
Carbohydrates 26g9%
Fiber 6g25%
Sugar 5g6%
Protein 6g12%
Calcium 65mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Minestrone Soup

Recipes

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Minestrone Soup

Servings 6 servings
Calories 310kcal

Ingredients

  • 2 tbsp olive oil extra virgin
  • 1 large onion
  • 6 cloves garlic
  • 2 medium-stalked celery
  • 1 large carrot
  • ⅓ lb green beans
  • 1 tsp oregano dried, ground
  • 1 tsp basil dried, ground
  • 1 serving salt & pepper 1.2g
  • 14 oz tomato crushed
  • 28 oz tomato diced
  • 6 cup chicken broth low salt
  • 15 oz kidney beans no salt added
  • 4 oz ancient grain elbow pasta
  • ⅓ cup parmesan cheese grated
  • 2 tbsp basil fresh, chopped

Instructions

  • Heat the olive oil in a large pot over medium-high heat.
  • Add the onion and cook until translucent, about 4 minutes.
  • Add the garlic and cook 30 seconds.
  • Add the celery and carrot and cook until they begin to soften, about 5 minutes.
  • Stir in the green beans, dried oregano and basil, 3/4 teaspoon salt, and pepper to taste; cook 3 more minutes.
  • Add the diced and crushed tomatoes and the chicken broth to the pot and bring to a boil.
  • Reduce the heat to medium low and simmer 10 minutes.
  • Stir in the kidney beans and pasta and cook until the pasta and vegetables are tender, about 10 minutes.
  • Season with salt.
  • Ladle into bowls and top with the Parmesan and chopped basil.

Nutrition

Nutrition Facts
Minestrone Soup
Amount Per Serving (618 g)
Calories 310 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 2g13%
Cholesterol 5mg2%
Sodium 410mg18%
Potassium 835mg24%
Carbohydrates 42g14%
Fiber 11g46%
Sugar 11g12%
Protein 18g36%
Calcium 197mg20%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

Lentil Soup

Recipes

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Lentil Soup

Servings 6 servings
Calories 380kcal

Ingredients

  • 2 tbsp olive oil extra virgin
  • 1 cup onion chopped
  • ½ cup carrot chopped
  • ½ cup celery chopped
  • 2 tsp salt kosher coarse
  • 1 lb lentils
  • 1 cup tomato
  • ½ tsp coriander seed
  • ½ tsp cumin seed
  • ¼ tsp cardamom ground
  • ¼ tsp black pepper ground
  • 2 quart chicken broth low salt

Instructions

  • Place the olive oil into a large 6-quart Dutch oven and set over medium heat.
  • Once hot, add the onion, carrot, celery and salt and sweat until the onions are translucent, approximately 6 to 7 minutes.
  • Add the lentils, tomatoes, broth, coriander, cumin and cardamon/pepper and stir to combine.
  • Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes.
  • Using a stick blender, puree to your preferred consistency.
  • Serve immediately.

Nutrition

Nutrition Facts
Lentil Soup
Amount Per Serving (478 g)
Calories 380 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1.5g9%
Sodium 760mg33%
Potassium 1170mg33%
Carbohydrates 54g18%
Fiber 24g100%
Sugar 5g6%
Protein 27g54%
Calcium 74mg7%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.

Simple Lentil Soup

Recipes

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Simple Lentil Soup

Servings 4
Calories 290kcal

Ingredients

  • 2 tbsp olive oil extra virgin
  • 1 large onion
  • 1 medium stalk celery
  • 1 clove garlic
  • 2 tsp cumin ground
  • 2 tbsp tomato paste no salt
  • 1 quart vegetable stock
  • 1 cup red lentils
  • 1 lemon

Instructions

  • Heat the olive oil in a large pot, add the onion, celery, and garlic, and sauté for 2 minutes.
  • Add the cumin and cook, stirring, for one minute longer.
  • Add the tomato paste, stir until smooth, and add the stock and lentils.
  • Bring just to a boil, reduce the heat, and simmer, partially covered, for 20 minutes, or until the lentils are very soft.
  • Add 1 cup of water if the soup seems too thick.
  • Puree in batches in a food processor or blender, return to the pot, and stir in the lemon juice.
  • Season with salt and pepper.

Nutrition

Nutrition Facts
Simple Lentil Soup
Amount Per Serving (127 g)
Calories 290 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 230mg10%
Potassium 667mg19%
Carbohydrates 42g14%
Fiber 17g71%
Sugar 8g9%
Protein 14g28%
Calcium 58mg6%
Iron 25mg139%
* Percent Daily Values are based on a 2000 calorie diet.

Garden Vegetable Soup

Recipes

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Garden Vegetable Soup

Servings 8
Calories 200kcal

Ingredients

  • 4 tbsp olive oil extra virgin
  • 2 cup leek
  • 2 tbsp garlic
  • ¼ tsp salt kosher, coarse
  • 2 carrot medium
  • 2 cup potato
  • 2 cup snap bean green bean
  • 2 quart chicken broth
  • 4 cup tomato
  • 2 ear yellow corn on the cob
  • ½ tsp black pepper ground
  • ¼ cup parsley
  • 2 tsp lemon juice

Instructions

  • Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat.
  • Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes.
  • Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.
  • Add the stock, increase the heat to high, and bring to a simmer.
  • Once simmering, add the tomatoes, corn kernels, and pepper.
  • Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes.
  • Remove from heat and add the parsley and lemon juice.
  • Season, to taste, with kosher salt.
  • Serve immediately.

Nutrition

Nutrition Facts
Garden Vegetable Soup
Amount Per Serving (476 g)
Calories 200 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1.5g9%
Sodium 160mg7%
Potassium 833mg24%
Carbohydrates 27g9%
Fiber 5g21%
Sugar 7g8%
Protein 8g16%
Calcium 59mg6%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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