Weight Watchers Lasagna Soup

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This recipe for the Weight Watchers Lasagna Soup will be a blessing for lasagna lovers who have a limited calorie budget. This healthy soup features nutrient-packed veggies like tomatoes, kale/spinach, bell pepper, etc., protein-rich chicken/turkey, & flavorful base with tomatoes, garlic, onions, & seasonings. The whole recipe has been crafted with great care to keep the points low with a delicious taste. Weight Watchers Lasagna Soup will satisfy you without any guilt, keeping you on your diet track.

STATISTICAL OVERVIEW:

  • Diet: Weight watchers, high in proteins, low in calories
  • Course: Dinner, main
  • Cuisine: American-Italian
  • Time for prep: Fifteen(15) mins
  • Cooking time: 30 minutes
  • Working time(total): Forty-five mins
  • Size/serving: A bowl
  • Total yield: ~6 servings
  • Difficulty: Easy
  • Cooking mode: Stovetop cooking using a big soup pot

TOOLS:

  • Spoons & cups, to measure
  • A spatula/ spoon, wooden
  • Little bowl
  • A Dutch oven/soup pot(big)
  • Ladle
  • Board & knife for cutting.

INGREDIENTS:

FOR SOUP:

  • 1 tsp. of seasoning(Italian)
  • A pound of Turkey/chicken, 450 grams
  • 1 cup of spinach/kale
  • Small onion, one
  • 0.5 tsp. of pepper flakes(red)
  • Lasagna noodles, 1.5 cups(~6 noodles)
  • ~3 minced garlic cloves
  • A can(eight-ounce) of tomato sauce
  • A chopped bell pepper
  • 14.5 oz. of diced tomatoes(a can)
  • Oil of olives, 1 tsp.
  • 4 cups of Vegetable/chicken broth
  • Per taste of powdered pepper(black) & salt

TOPPINGS:

  • 1 tbsp. of grated cheese(parmesan)
  • Ricotta cheese, 2 tbsp.
  • Basil for garnishing.

INGREDIENT NOTES:

TOMATOES & SAUCE:

  • Make sure that tomatoes and sauce are low in calories when buying. They will form the base with lots of flavors.

CHICKEN/TURKEY:

  • You will need lean meat to keep the points low. For that reason, we are using the ground version of chicken or turkey. You may swap chicken/turkey with lentils/vegan crumbles for the vegan version of this dish.

RICOTTA/PARMESAN:

  • They will add the signature cheesy flavor of lasagna to our soup. You may skip the cheese for a non-dairy version or go for cottage cheese(low-fat) to keep the points lower.

LASAGNA NOODLES:

  • Use lasagna that is made from whole wheat. It will have more fiber, which lowers the WW points. You will need to break ~six lasagna noodles into bite-sized pieces to have the one and a half cups.

SPINACH/KALE:

  • It is not a compulsory ingredient, but the addition of spinach will make the soup more nutritious for you. You may use the kale, zucchini, or skip it.

BELL PEPPERS:

  • They add nutrition & color to your soup. you may use a single color or a combination of all colors to make it colorful.

INSTRUCTIONS:

  1. Include the oil in a big pot & warm it over a normal flame.
  2. Add bell pepper & onions to that heated oil.
  3. Fry them till they become tender, for ~four minutes.
  4. At this point, include the garlic & fry for another 0.5 minute.
  5. Next, add the turkey/chicken(ground) & break it well till it changes color.
  6. Then cook it till it acquires a brown color.
  7. Next, include the pepper flakes(red), Italian seasoning, Powdered pepper(black), & salt.
  8. After combining them well, go for broth, tomatoes & their sauce.
  9. Bring a boil in the soup after stirring well.
  10. The lasagna noodles(broken) can now be added.
  11. Now, lower the flame & leave it to cook for ~fifteen mins till the softening of noodles.
  12. Cook for ~three more mins, then taste the soup.
  13. Add the seasoning that you feel the soup is deficient for.
  14. Garnish the Weight Watchers Lasagna Soup with ricotta, parmesan, & fresh basil while serving.

TIPS:

  • If you don’t like the soup with a watery consistency, then cook it a little longer without covering. This will have you thick soup. Another option is to mash the tender lasagna noodles to thicken the soup without reducing the quantity.
  • Include the spinach/kale in the last few minutes, right before turning off the flame. This will not fade their bright green color.
  • If you mix the ricotta cheese with dried basil & powdered garlic before garnishing, you will get a unique garnish

STORAGE DETAILS:

REFRIGERATION:

  • Pack the soup in a container(sealed) after cooling. Consume it within ~five days while keeping it chilled in the refrigerator.

FREEZING:

  • Pack the soup without lasagna noodles in a container(freezer-safe). Add freshly cooked lasagna noodles after defrosting & warming up the soup.

TIPS ON REHEATING:

  • Rewarm the soup over a normal to low flame with a splash of water, as noodles continuously absorb the water.

FAQs:

Is the ricotta topping necessary?

  • It is not compulsory. To keep the points lower or go vegan, you may skip the ricotta topping.

What replacements do I have to make the soup for a vegan?

  • Swap the chicken/turkey with lentils(cooked)/vegan crumbles and chicken broth with vegetable broth. Skip the ricotta topping as well. You will have the pure vegan version of the lasagna soup.

Will the consistency of the soup change after a few hours?

  • The noodles absorb water over a passage of time. When you reheat them, you must add a small amount of broth.

NUTRITIONAL FACTS/SERVING:

Size/serving: 1.5 cups
Calories: 230 kilocalories
Carbs(total): Twenty-two grams
Fiber: 3 g
Net carbs: Nineteen grams
Fats: 6 grams
Proteins: Eighteen grams
Sodium: 420 mg
This delicious soup will contain ~six WW points/serving with lean meat, whole wheat noodles, & without topping.