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
- 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
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
- 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
- In a large pot, add oil and onion. Sautè for 2 minutes.
- Add butternut squash and carrots. Heat for 5 minutes and stir frequently.
- Add broth. Cover and heat for 20 minutes.
- Blend with a immersion blender.
- Serve and topping with parmesan cheese.
*time saver tip: buy butternut squash already diced.
Spicy Chili Mac
- 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)
- In a large pot add chicken stock, tomato paste and 6 cups of water. Heat on medium-high while you’re browning the beef.
- In a non-stick pan, cook beef until well done.
- 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.
- Reduce heat and cook on medium for 10 more minutes. Top with a little shredded Mexican Four Cheese and Enjoy!
Potato Leek Soup
- 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
- Wash leeks then coarsely chop them.
- In a large pot, heat olive oil and add flour, stir for approximately 1 minute.
- Add chicken stock, leeks, potatoes and bring to a boil. Cover and simmer on low for about 30 minutes.
- 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.
- Adjust salt & pepper to taste. Enjoy
Chicken Verde Salsa Soup
- 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
- 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.
- 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.