Soup Ideas and Recipes

There are so many varieties of healthy, delicious soup it’s hard to choose one! Try bean soups, chili, stews, broth soups, chowder, chilled soups, or slow cooker soups. Go all-vegetable, or add poultry or seafood if you choose. Pack your soups with lots of healthy fresh produce, and avoid or limit high-fat dairy products and processed ingredients. Try these quick and easy favorites.

A tasty classic:

Black Bean Soup

1 Tbsp cooking oil
1 medium onion, chopped
2 cloves garlic, minced
3 15-oz. cans black beans, drained (or use pre-cooked dry beans)
1 tsp ground cumin
1 Tbsp chili powder
2 cups broth (vegetable or chicken broth, homemade stock, or water) 1 tsp lime juice

OPTIONAL:
chopped fresh cilantro to taste
1 cup corn
1 15-oz can diced tomatoes with juice
1 4-oz can green chiles, chopped

Heat oil and sauté onion and garlic 3-4 minutes. Add remaining ingredients and simmer 20 minutes. For a smoother soup, puree in batches in blender.

Easy, healthy, and unbelievably delicious:

Sweet Potato Soup

1 Tbsp olive oil
1 medium onion, diced
3 cloves garlic, chopped
3 or 4 large sweet potatoes, peeled and chopped
2 large carrots, chopped
4 cups chicken broth or vegetable broth
2 cups water
2 Tbsp chopped fresh thyme (or 1 Tbsp dried)

Sauté onion and garlic in olive oil in a large pot. Add sweet potatoes and carrots and cover with chicken broth and water. Bring to a boil then simmer 20 minutes or until sweet potatoes are very soft. A portion at a time, puree in blender until very smooth. Reheat in pot, add thyme and serve. Optional garnishes: chopped red or green onions, dollop of plain yogurt.

Quick and easy Italian:

Tortellini White Bean Soup

1 Tbsp. olive oil
1 medium carrot, sliced
3 cloves garlic, minced
1 cup sliced Portobello mushrooms
2 14.5-oz cans tomato sauce
1 15-oz cans white beans, drained
1 cup water
1 8-oz. pkg. prepared tortellini (or 1 6-oz. box)
Large handful of spinach, rinsed and loosely chopped
1 Tbsp. Italian seasoning
1 Tbsp. basil, dried or fresh
Salt to taste, optional
Optional: add chunks of Italian-flavored organic chicken sausage

Heat oil and sauté carrot, garlic, and mushrooms 3-4 minutes. Add remaining ingredients and simmer 20-30 minutes. Optional topping: grated Parmesan cheese.