Making a large batch of soup on the weekend is great way to simplify healthy fueling. Heat up a bowl for a quick lunch throughout the week or have a broth based soup before meal time. Research out of Pennsylvania State has shown that downing a brothy soup before a meal can slash the overall number of calories you consume in that meal by up to 20%. 

Soup is an economical meal and a great way to use up extra vegetables before they go bad. There’s nothing better than a warm bowl of soup on a cold wintry day.

Here are a five soup recipes to fit any mood and they can be found in the Fit Livin' App!

Kale, Chickpea and Barley Soup-Vegetarian *Crockpot

 

Ingredients:

  • 6 cups vegetable broth
  • 2 carrots, chopped
  • 1 large onion, chopped
  • 1 1/2 cups green beans (fresh or frozen)
  • 3 garlic cloves, minced
  • 1 zucchini, cubed
  • 1 handful fresh kale, chopped
  • 1  cup dry barley (or quinoa)
  • 1 can chickpeas, or great white northern beans
  • 1 T parsley
  • 1/2 tsp. dried thyme
  • 1 tsp. oregano
  • 28-ounce can crushed Italian tomatoes
  • 1 tsp. salt
  • 1/2 tsp. pepper

Directions:

Combine all ingredients in the slow cooker.
Cover. Cook on low for 6-8 hours, until vegetables are tender.
*Optional: top with grated/shredded cheese.
 
Butternut Squash & Carrot Soup

 

 

Ingredients:

  • 2 cup butternut squash, seeds removed peeled and diced
  • 1 cup carrot, peeled and diced
  • ½ cup yellow onion, sliced
  • 1 ½ cup vegetable (or chicken) broth
  • 2 T parmesan cheese 
  • 2 T extra virgin olive oil

Directions:

  1. In a large pot, add oil and onion. Sautè for 2 minutes.
  2. Add butternut squash and carrots. Heat for 5 minutes and stir frequently.
  3. Add broth. Cover and heat for 20 minutes.
  4. Blend with a immersion blender.
  5. Serve and topping with parmesan cheese.


*time saver tip: buy butternut squash already diced.
 
Spicy Chili Mac

 

 Ingredients:

  • 32 ounce chicken stock
  • 6 ounce can tomato paste
  • 6 cups water
  • 2 cans diced tomatoes
  • 7 ounce can green chilis
  • 12 ounce bag frozen corn
  • 1/4 cup dried green lentils
  • 6 ounce (1/2 box) orecchiette shaped pasta
  • 3/4 pound lean ground round (Organic, fed natural diet))
  • 3 T chili powder
  • 1 tsp. dried basil
  • 1/2 tsp salt (or to your taste)
  • 1 tsp. black pepper (or to your taste)
  • 3/4 tsp. red pepper flakes (or to your taste)
 
Directions:
 
  1. In a large pot add chicken stock, tomato paste and 6 cups of water. Heat on medium-high while you’re browning the beef.
  2. In a non-stick pan, cook beef until well done.
  3. Add diced tomatoes, green chili’s, corn, dried lentils, dried pasta and beef to the large pot. Season with chili powder, basil, salt, pepper and red pepper flakes. Cook on Medium-high for 10 minutes.
  4. Reduce heat and cook on medium for 10 more minutes. Top with a little shredded Mexican Four Cheese and Enjoy!
 
Potato Leek Soup
 

Ingredients:

  • 2 bunches leeks, about 8 (dark green stems removed)
  • 4 russet potatoes, peeled and cut into cubes
  • 1 T flour
  • 1 T olive oil
  • 4 cups chicken stock (or vegetable broth)
  • ½ cup low-fat milk
  • Salt & pepper


Directions:

  1. Wash leeks then coarsely chop them.
  2. In a large pot, heat olive oil and add flour, stir for approximately 1 minute.
  3. Add chicken stock, leeks, potatoes and bring to a boil. Cover and simmer on low for about 30 minutes.
  4. Using an immersion blender, blend the soup until smooth.  If you don’t have an immersion blender or you prefer a soup with a chunkier texture, a hand mixer or manual potato masher can work as well.
  5. Adjust salt & pepper to taste. Enjoy


Chicken Verde Salsa Soup

 

Ingredients:

  • 2 T extra virgin olive oil
  • 1 sweet onion, diced
  • 1/4 cup fresh  cilantro
  • ½ tsp. cumin
  • ½ tsp. salt
  • ½ tsp. pepper
  • 16 ounces salsa verde
  • 15-ounces cannellini beans or Great Northern beans
  • 4 chicken breasts, boiled then shredded 
  • 32 ounces chicken broth or stock

 

Optional garnish: plain Greek yogurt, fresh cilantro, chives or green onion

Directions:

  1. Heat oil in a large saucepan over medium heat. Add diced onion and cook, stirring occasionally for 4-5 minutes. Add cumin, cilantro, salt and pepper, continue to stir and cook for another 1 minute, until fragrant.
  2. Stir in salsa verde and bring to a simmer, stirring occasionally.Add remaining ingredients, bring to a simmer. Lower heat and cook covered for about 20 minutes.

Optional Garnish with plain Greek yogurt, fresh cilantro, chives or green onion.