Healthy Soup Recipes

Now that the weather is cooling down, it’s our favorite time of the year… soup time! Try making one of these healthy soup recipes which are nutritious, delicious, and keep you warm!

Vegetarian Chili

    • Cook time: 40 minutes

 

  • You will need:

 

    • 2 tablespoons olive oil
    • 1 onion, peeled and chopped
    • 2 cloves garlic, peeled and minced
    • 1/2 cup chopped carrot
    • 1/2 cup chopped celery
    • 1/2 cup chopped red bell pepper
    • 1 teaspoon ground cumin
    • 1 teaspoon chili powder
    • 1 can sodium free crushed or diced tomatoes
    • 2 cans (about 14 ounces each) red kidney beans, drained and rinsed
    • 1 cup frozen corn kernels
    • Salt and pepper
  • Step 1: Heat the oil in a large cooking pot. Add the onion and garlic. Cook for 2 minutes.
  • Step 2: Add the carrot, celery, and red bell pepper. Cook until just tender, stirring occasionally.
  • Step 3: Stir in the cumin and chili powder. Add the tomatoes with their juice and stir to mix. Bring to a boil, then reduce the heat and simmer for 15 to 20 minutes.
  • Step 4: Add the beans along with the corn. Continue simmering until the beans and corn are heated through.
  • Step 5: Season to taste with salt and pepper. Serve with fat-free sour cream.

Homemade Chicken Soup

    • Cook time: About 1 ½ hours

 

  • You will need:

 

    • 1 whole chicken, weighing 3-4 pounds
    • 1 teaspoon dried rosemary
    • 2 bay leaves
    • 2 teaspoons olive oil
    • 1 onion
    • 3 carrots
    • 3 celery stalks
    • 4 garlic cloves
    • 1 tomato
    • 4 ounces (115 grams) whole-wheat pasta (like macaroni or fettucini broken into 2-inch pieces)
    • Juice of 1/4 lemon
  • Step 1: Remove the skin from the chicken. Put the chicken in a large pot and cover with cold water. Add the rosemary and bay leaves and bring to a boil.
  • Step 2: Reduce the heat to medium so the soup is simmering. Simmer for 40 minutes, skimming off the foam from the surface.
  • Step 3: While the chicken is cooking, chop the vegetables into very small pieces (remove the seeds from the tomato before chopping). Peel and crush the garlic.  
  • Step 4: When the chicken has simmered for 40 minutes, lift it out of the broth and put it on a plate. Strain the broth and set it aside.
  • Step 5: Wash the pot, then put it back on the stove and heat the olive oil over high heat. Add the onion, carrots, celery, garlic, and tomato. Cook, stirring, for 3 to 4 minutes.
  • Step 6: Add the reserved broth to the vegetables. Bring to a boil and simmer for 30 minutes.
  • Step 7: Meanwhile, take all the chicken meat off the bones and cut it into small pieces.
  • Step 8: Add the pieces of chicken and pasta to the soup. Simmer for 10 to 15 minutes more.
  • Step 9: Add the lemon juice and season with salt, pepper, and nutmeg. Serve the soup hot.
  • You can keep the soup in the fridge for up to 4 days. The soup also freezes well.

Tomato-Zucchini Soup

    • Cook time: 1 hour

 

  • You will need:

 

    • 1 tbs. olive oil
    • 1 small zucchini
    • 1 small onion
    • 1 clove garlic
    • 1 can (15 oz.) crushed, unsalted tomatoes
    • 1 container (32 oz.) vegetable stock (or low-sodium chicken stock for a non-vegetarian version)
    • 1/2 tsp. black pepper
    • 3/4 c. cooked brown rice
  • Step 1: Cut zucchini into ¼-inch pieces. Peel and finely chop the onion and garlic.
  • Step 2: Heat the olive oil in a large stockpot over medium heat. Cook zucchini and onion just until they begin to soften, about 5 minutes. Add in garlic and stir. Pour in tomatoes and stock. Season with black pepper. Cook over medium heat until soup thickens slightly and veggies are tender, about 15–20 minutes.
  • Step 3: Turn off the heat and stir in brown rice. Serve.