Saturday, December 23, 2006

Comforting Soup

As most of you know, I am doing Weight Watchers and really serious about losing weight. I have been slowly revamping recipes and figuring out ways to make food as satisfying as it was before. One of the biggest changes for me has been not cooking in olive oil. Now, I use cooking spray and just before serving, I add a tsp or so of the highest quality evoo to the food. I find that it makes a big difference. I also measure and weigh foods, which I never did before.
In the past, my White Bean and Escarole soup started with 4 tbsp of extra virgin olive oil and was finished off with more on top.
I revamped this recipe for lunch today and am really happy with how it turned out:
I only used 1.5 cups of garbonzo beans, instead of the 3 cups I usually used. That cut almost half the calories right there.
This makes 9 cups. Since I am a big eater, I eat 3 cups of it as my main meal for lunch. I also added 1 tsp of extra virgin olive oil to the top of it, for a total of 300 calories per 3 cups and 4 Weight Watcher points.

White Bean and Escarole Soup

Cooking Spray

6 cloves garlic

1 onion

1/2 tsp dried rosemary

red pepper flakes to taste


2 tbsp dry sherry

around 6 cups of raw escarole

1.5 cups chickpeas or other white bean (canned or cooked)

1 tbsp balsamic vinegar

6 cups vegetable stock

1 cup tomato sauce

3 oz silken tofu

water, if needed


extra virgin olive oil


In a heavy bottomed, soup pan, add the garlic and spices and slowly bring up to medium heat, making sure the garlic doesn''t burn. As soon as you can smell the garlic, add the sherry and diced onions and a pinch of salt/pepper. Cook over medium heat for several minutes, then add the escarole, white beans , vinegar, tomato sauce and broth. Bring to a boil and then turn down to a strong simer. Cook for 15 minutes or so. Turn the heat down to very low and wait for the soup to stop boiling. Take around 2 cups of soup and add it to a blender with the silken tofu. Blend until totally smooth, then add back to the soup. Grate in some fresh nutmeg, about several pinches. Taste and adjust seasonings. Serve with 1 tsp of extra virgin olive oil drizzled on top of each bowl.



  2. Looks so delicious. My mom is currently doing Weight Watchers (although not vegan) and I'm going to share this recipe with her. :)

  3. I'm so proud of you! Dieting can be difficult (at least it is for me). Your soup still looks and sounds delish even with the changes!

    Have a wonderful Christmas!

  4. That looks great--I am always up for an enlightened recipe! Isn't it amazing how a little good quality ev olive oil goes a long way in terms of flavor?

    Congrats on your accomplishments--and
    Merry Xmas!

  5. It does look yum! Soup is an excellent food to make you eat slower and savor - a great "dieting" trick. I also love the zebra stripe background. very sexy!

  6. Melody, that looks like a great remake for your recipe, and I am glad you were so pleased.

    I hope you had a very special Christmas day!

  7. Very cool - makes me think about my own olive oil usage. We used to do cooking spray and got out of the habit. I like your idea of adding it at the end. Very cool.

  8. merry christmas girl :)

    I hope to hear about it some. It looks like you're doing great and everyone is so proud- congrats girl!!


  9. Best of luck with the weight watchers. You are doing great!

  10. I am doing WW too, and I am always on the lookout for new recipes. This one sounds great. Are you following Core or Flex?

  11. Mmmm! Soup looks great. I love soups and stews. Congrats on the weight loss and keeping up with Weight Watchers over the holidays. All the best for 2007!

  12. I found your blog recently so I am reading all your yummy posts. This soup looks good. I am glad you put the ww points. I too am on ww and try and list the points to the foods I cook on my blog. I will definatly be using some of your recipes and ideas. Thanks for sharing.

  13. Just made this. Added red pepper flakes and a sprig of rosemary. Delicious!