Soup Recipes

Turkey Burger and Vegetable Soup

Ingredients:

1 1/2 pounds ground turkey breast
1 large onion, chopped
3 cloves garlic, finely minced
2 tbsp extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon pepper
1 1/2 cups carrots, sliced
1 1/2 cups celery, sliced
1 28 ounce can diced tomatoes, not drained 
3 cups low sodium chicken breast
4 tablespoons no sodium tomato paste
1 teaspoon basil 
1 teaspoon oregano 
1 teaspoon thyme 
1/2 teaspoon chili pepper flakes
1/4 cup fresh parsley


Directions:
 Heat oil in a Dutch oven or large pot. Add ground turkey, salt, pepper, onion and garlic to pot and cook until turkey is browned. Add carrots and celery and cook just until slightly tender. Add tomatoes, broth, tomato paste and all the herbs (except parsley) to skillet and bring to a boil. Stir to combine all ingredients. Simmer on low heat for at least 30 minutes. Add parsley as a garnish.

Nutrition Information:
Calories: 293 Protein: 39g Carbs: 17g Fat: 6g

Crockpot Sweet Potato, Chicken, and Quinoa Soup

Ingredients:

2 pounds chicken breasts
1 cup quinoa, rinsed 
2 pounds large sweet potatoes, peeled and chopped
1 can reduced sodium black beans, rinsed and drained
1 can no salt added petite diced tomatoes, undrained
1 teaspoon minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon salt
1/4 teaspoon pepper
5 cups reduced sodium chicken broth

Directions: Spray the slow cooker with nonstick spray. Add all ingredients to the crockpot and place on high for 3-5 hours or low for 7-8 hours. Remove chicken and shred with two forks, then place back into the crockpot. Stir all ingredients together and serve immediately. Serves 8.

Nutrition Information: 
Calories: 314  Protein: 39g Carbs: 20g Fat: 7g

Summer Squash Soup

Ingredients:

1 tablespoon extra virgin olive oil
1/2 cup minced yellow onion
2 cups finely diced yellow summer squash
1 cup peeled and diced sweet potato
1/4 cup diced carrot
1 clove garlic minced
3/4 teaspoon cumin powder
1/2 teaspoon coriander
1/2 teaspoon turmeric
1/2 teaspoon smoked paprika plus extra for topping
1/4 teaspoon mustard powder
1/4 teaspoon cinnamon
pinch cayenne pepper optional
2 cups low-sodium vegetable broth, plus 1/4 cup
1/4 cup unsweetened almond milk 
Salt to taste
Cilantro for topping

Directions:  Heat a pot over medium-low heat. Add the oil, then the onions. Cook onions 4 to 5 minutes. Stir in the squash, potato, and carrot. Continue to cook for until the squash begins to soften, 5 minutes or so. Stir in the garlic, cook for a minute then add in all the spices, cooking for another minute more. Add 1/4 cup broth, scrapping up any pieces stuck to the bottom. Allow some of the liquid to cook out then add the rest of the vegetable broth. Bring to a boil, reduce to a simmer, and let cook until the potatoes are tender, 10 to 15 minutes. Puree the soup using a blender or an immersion blender. Add in the milk and continue to heat the soup until hot. Taste and add salt as needed. Divide into two bowls and top with a sprinkle of paprika, and cilantro.

Serve alongside your favorite lean protein, or add shredded chicken to the soup! Dinner is served! Enjoy!

Nutrition Information: 

Calories: 189  Protein: 4g  Carbs: 27g  Fat: 9g


Detox Soup

Ingredients:
3 cups roughly chopped green cabbage
2 1/2 cups low sodium vegetable broth
1 (14.5 ounce) can diced tomatoes
3 carrots, peeled and chopped
3 celery stalks, chopped
1 onion, chopped
1 red pepper, chopped
1 orange pepper, chopped
2 cloves of garlic
2 tablespoons apple cider vinegar
1 tablespoon lemon juice
2 teaspoons dried sage
1 pound cooked ground turkey (or chopped chicken breast)

Directions:  Combine all ingredients in a large stock pot and bring to a boil. Reduce heat to medium-low and simmer for 30 minutes or until vegetables are at desired doneness.

Nutritional Information:
Calories: 170   Protein: 17g  Carbs: 15g  Fat: 6g

Taco Soup

 

Ingredients:
2 cups cooked, shredded chicken breast
32 oz low sodium chicken broth
2 yellow squashes, diced
1 orange pepper, diced
1 red pepper, diced
1/2 onion, diced
2 handfuls cilantro, chopped, plus more for garnish
lime juice from one lime, extra lime for garnish
14 oz diced tomatoes
10 oz diced tomatoes with chiles
15 oz can of low sodium black beans, rinsed and drained
2-3 tablespoons tomato paste
2 teaspoons cumin
2 teaspoons chili powder
2 teaspoons garlic powder
avocado, sliced for garnish

Directions: Place all ingredients into a large pot, simmer over low-medium heat for at least 30 minutes to allow flavors to infuse together. Serve with sliced avocado, cilantro and slice of lime. Serves 4.

Nutritional Info per Serving:
Calories: 514   Protein: 36g  Carbs: 73g  Fat: 11g

Lemon Chicken Quinoa Soup

Ingredients:
1 medium onion, diced
3 large carrot, cut into rounds
2 large celery stalks, sliced
1 medium red bell pepper
1 medium orange bell pepper
3 garlic cloves, minced
12 oz chicken breast (slow cooked & shredded)
2 cups - low sodium, fat-free chicken broth
½ cup – quinoa, rinsed
1 cup - baby spinach leaves
1 medium lemon, juiced and zested
1 rosemary sprig
Paprika, to taste
Salt & Pepper, to taste
Parsley, for garnish

Directions: Place chicken and 1/2 cup of chicken broth in slow cooker for 3-4 hours on high. Meanwhile prepare onion, carrot, celery, and peppers and place into an oiled large pot on medium/high heat. Cook for 10-15 minutes until onion becomes translucent & vegetables become soft. Add chicken broth, lemon juice and zest to the vegetable mix. Add paprika, salt, pepper and rosemary sprig to the soup then bring to a simmer. Once the soup has reached a simmer, add the quinoa & baby spinach leaves and let it simmer for a further 10-15 minutes. Once chicken is cooked through, remove from slow cooker and shred before adding to the soup mix. Stir carefully to combine. Add parsley for garnish and enjoy! Serves 3

Nutrition Information per 2 cup serving:
Calories: 394   Protein: 37g  Carbs: 34g

Chicken and Veggie Soup

Ingredients:
1 lb chicken breast
6 cups low sodium chicken broth
1 cup water
2 tsp dried parsley
2 tbsp dried thyme
1 tablespoon olive oil
1 large onion, finely chopped
2 cloves garlic, minced
1 cup carrots, chopped
1 cup celery, chopped
3 tablespoons white wine (optional)
1 medium sweet potato, cubed
1 cup green beans
1 cup canned white beans, drained and rinsed
2 large tomatoes, cubed
salt and pepper to taste

Directions: To a large pot, add the chicken breasts, broth, water, parsley and thyme and cook until the chicken starts to fall off the apart. Remove the chicken from the broth and set aside to cool.  After cooling, chop or shred the chicken.  In a large pan, heat olive oil over medium heat. Saute the onion, garlic and celery until translucent  about 10 minutes, until translucent. Add the wine and let simmer for 1 minute.  To the broth, add the chopped chicken, onion, garlic, carrots, celery, sweet potatoes, green beans, and tomatoes. Let simmer for 10-15 minutes or until the vegetables are tender. Add the white beans and heat an additional 3-4 minutes.  Serves 6. 

Nutritional Info Per Serving:
Calories: 249   Protein: 31g  Carbs: 18g

 

Healthy Turkey Chili

Ingredients:
2 lbs ground turkey, preferably 99% fat-free
1 Tbsp olive oil
1 yellow onion, chopped
4-5 cloves garlic, minced
½ tsp. hot sauce
3 Tbsp tomato paste
1 (28 oz) can no-salt added crushed tomatoes
1 (15 oz) can no-salt added petite diced tomatoes
1 (15 oz) can kidney beans, drained and rinsed
1 red bell pepper, chopped
1 green bell pepper, chopped
2 jalapenos, chopped
1 packet Stevia
3 Tbsp chili powder
2 tsp. oregano
⅛ tsp. cayenne pepper
1½ tsp. salt
Pepper to taste

Directions: Drizzle olive oil in a large pot and saute onion and garlic 2-3 minutes, until fragrant.  Add ground turkey and cook until brown, drain if necessary. Add the remaining ingredients and simmer on medium/low heat for at least one hour. Makes 8 servings. 

Nutritional Info Per Serving:
Calories: 262  Protein: 24g  Carbs: 26g

Easy Lentil Soup

Ingredients:
1 pound lentils- uncooked, rinsed and drained
2 Tbsp olive oil
2 medium diced onions 
1 cup diced zucchini
1 cup chopped celery
2 cups diced carrots 
1 cup chopped spinach
4 cloves minced garlic
2 14-ounce cans diced tomatoes
4 quarts chicken or vegetable broth
1 teaspoon dried oregano
1 teaspoon dried thyme
salt and pepper to taste

Directions: Heat olive oil over medium heat in a large pot. Add the onions, carrots and celery and cook until the onions begin to soften. Add the garlic, stirring 30 seconds to 1 minute, until fragrant. Add the diced tomatoes and cook for two minutes. Turn heat to high and immediately add broth, zucchini, oregano, thyme and lentils.  Bring the pot to a boil, stir and reduce to a simmer. Simmer for 1 to 2 hours or until the lentils and vegetables are tender. Add the spinach and cook for an additional 15 to 20 minutes. Season with salt and pepper to taste. Serves 12. 

Nutritional Info Per Serving:
Calories: 220  Protein: 11g  Carbs: 32g


White Chicken Chili

Ingredients:
1 1/2  lbs boneless skinless chicken breast
20 oz. can of white beans, drained and rinsed
1 medium onion, diced
3 garlic cloves, minced
1 jalapeno, seeded and diced
1 poblano pepper, seeded and diced
1/2 cup fresh cilantro, chopped
2 tsp cumin
1 tsp  oregano
Juice of 1 lime
4 cups low sodium chicken broth
Salt and pepper to taste
Optional green tabasco sauce for topping

Directions: Combine all ingredients into large crock pot, stirring to combine. Cover and cook on low for 4 hours. Remove chicken and shred, adding back to the crock pot, stirring to combine.  Makes 6 servings. 

Nutritional Info Per Serving:
Calories:  280  Protein: 35g  Carbs: 30g