Minimum 500 Calorie per serving Soup Menu

4
10
Joined Dec 5, 2015
Hi all,

I am in my mid 30s and have a eating disorder for a very long time now and i am restricted to mainly lightly pureed soups. 

I am 5ft 10 and only 50kg. I know thats not great and i am looking to gain some weight to get myself to a more safer weight of around 60kg which i think is realistic for me.

I am looking for a soup menu which has at least minimum of 500 calories per serving and is balanced and healthy.

I am married and currently have been liking a soup made by the wife which is a combination of Chicken breast, some rice and butternut squash but i have no clue and neither does she i think of how many calories it has.

The main thing here is that the soup needs to be minimum 500 calories, the more the better but no less then 500. This way i can start tracking my calories.

Things that do not comply with stomach are: -

- Avocados

- Banana

I thank everyone in advance for your help and assistance. Any help will be greatful and my prayers will be with you.
 
4,474
421
Joined Jun 27, 2012
My girls were active in 4H and always participated in "Food and Nutrition" projects.

They had to choose a dish to make as well as break down the recipe into calories and nutrients (per ingredient).

The nutrition particulars were found in a book written by the USDA.

It was quite detailed and I think this is what you are looking for.

Looked around in their old 4H recipe booklet collections (great recipes so I kept everything lol) and couldn't find it so suggest you try your local county extension office for a copy.

If that doesn't work search out a 4H club in your area.... as the F&N project is fun and easy I will guarantee someone has an extra copy to share.

Good luck and welcome to Chef Talk!

mimi
 
4
10
Joined Dec 5, 2015
 
My girls were active in 4H and always participated in "Food and Nutrition" projects.

They had to choose a dish to make as well as break down the recipe into calories and nutrients (per ingredient).

The nutrition particulars were found in a book written by the USDA.

It was quite detailed and I think this is what you are looking for.

Looked around in their old 4H recipe booklet collections (great recipes so I kept everything lol) and couldn't find it so suggest you try your local county extension office for a copy.

If that doesn't work search out a 4H club in your area.... as the F&N project is fun and easy I will guarantee someone has an extra copy to share.

Good luck and welcome to Chef Talk!

mimi
Hey many thanks for your advice. I live in London so will try and locate something similar to what you have suggested.
 
4,763
1,012
Joined Aug 21, 2004
To bump up calories in pureed soups, make them incorporating coconut milk and or cream cheese. I have to run to work, but will try to get back later with a couple of examples like broccoli blue cheese and sweet potato chipotle.
 
7,675
842
Joined Apr 3, 2008
Lentils and other legumes add lots of fiber, starch and calories and up the calorie count. Also add good olive oil.

Chowders and potato soup are also very high in calories.
 
155
14
Joined Nov 22, 2015
Broccoli and blue cheese soup sounds awesome cheflayne, cant wait to see it. I'm interested in this thread because I'm trying to up my calorie count as well, though my reason is because through the habit of tasting throughout cooking I tend to have small regular meals rather than any large one. Its kinda embarrassing around holidays, always get the old "never trust a skinny chef" from the cousins (Until they try my food).

Indian dal with ghee is probably the richest soupish thing I make, but that's only like once or twice a year.

I'm 5"7 and only 125lbs or so, so gaining a few pounds would be a good thing.
 
4,763
1,012
Joined Aug 21, 2004
Here are the recipes, plus an additional one. You can always bump up the cream cheese and add some to the sweet potato soup, to increase the calories. None of the recipes have coconut milk in them but the manufacturing cream has roughly 800-960 (depending upon brand) calories per cup, whereas coconut milk has roughly 450 calories per cup. Cream cheese has roughly 800 calories per cup.

Broccoli and Blue Cheese Soup

Weight or Volume                                                                  Ingredients

4 bunches                                                                                broccoli           

5 cups                                                                                      chicken stock

4 ounces                                                                                  carrots, coarse chop

1 tablespoon                                                                            garlic, coarse chop

2 cups                                                                                      manufacturing cream

2 ounces                                                                                  butter

10 ounces                                                                                cream cheese

3 ounces                                                                                  spinach

1 pound                                                                                   blue cheese, crumbled

to taste                                                                                     salt

to taste                                                                                     black pepper

Procedure:

Cut stalks off and coarse chop. Combine with stock, thyme, carrots, garlic, and cream. Bring to boil, reduce heat and simmer until very tender. Blend and strain through etamine. Measure strained stock, you want 8 cups, add more chicken stock if necessary or reduce if necessary. Coarse chop florets and combine with butter. Sweat for 5 minutes. Add reserved broccoli stock and cream cheese. Bring to boil, reduce heat and simmer until tender. Turn heat off and stir in spinach. Blend adding blue cheese as you go. Season with salt and pepper.

Sweet Potato and Smoked Chilies Soup

Weight or Volume                                                                  Ingredients

2 pounds                                                                                 red onion, coarse chop           

1 ounce                                                                                    garlic, fine chop

8 ounces                                                                                  carrots, coarse chop

7 pounds                                                                                 sweet potatoes, peeled

12 cups                                                                                    chicken stock

1 ½ cups                                                                                  honey

1 ½ cups                                                                                  manufacturing cream

1 tablespoon                                                                            chipotles in adobo, fine chop

to taste                                                                                     salt

to taste                                                                                     black pepper

Procedure:

Combine onions, garlic, and carrots and saute until golden brown. Coarse chop the sweet potatoes and add to soup along with stock. Simmer until the potaoes are tender, about 30 minutes. Add remaining ingredients and blend. Season with salt and pepper.

Spinach Rockefeller Soup

Weight or Volume                                                                  Ingredients

4 ounces                                                                                  red onion, thinly sliced           

4 ounces                                                                                  carrots, thinly sliced

4 ounces                                                                                  celery, thinly sliced

1 ounce                                                                                    garlic, fine chop

1 teaspoon                                                                               fennel seed

1 tablespoon                                                                            oregano

1 ounce                                                                                    anchovies

2 ounces                                                                                  roasted red bell peppers,

                                                                                                            thinly sliced

½ cup                                                                                      marsala

10 ounces                                                                                cream cheese

½ teaspoon                                                                              nam pla

3 cups                                                                                      chicken stock

2 cups                                                                                      manufacturing cream

2 pounds                                                                                 spinach

to taste                                                                                     salt

to taste                                                                                     black pepper

Procedure:

Combine onion, carrots, celery, garlic, fennel, oregano, and anchovies. Saute until golden brown. Add red bells and deglaze with marsala. Add cream cheese, nam pla, stock, and cream. Bring to a boil, reduce heat and simmer for 30 minutes. Add spinach, cover, and trun heat off. Let sit for 5 minutes. Blend and season with salt and pepper.
 

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