Soup Recipes

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

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 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

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