Posts Tagged ‘soup’

Chilly Weather is Upon Us….Here’s 5 Soups to Warm You Up!

The cold is inching closer as we approach the middle of October and we know that this is the time of year that soup becomes a staple. If you’re looking for some weather recipes to liven up your dinner table, here’s some unique recipes to keep the chill out!

Chicken Fajita & Rice Soup

Chicken Fajita and Rice Soup

A little spice goes a long way and turns up the heat to warm your bones! This recipe can be adjusted to suit your taste as there’s plenty of ingredients and seasonings that can be added for flavor, such as peppers and different selections of chili powder. So even if other recipes have gone awry, this won’t be one of them!

Italian Sausage Tomato Orzo Soup

Italian Sausage Tomato Orzo Soup

For a taste of Italy, this recipe is packed with hearty meat and vegetables. With a unique blend of ingredients, this comfort food selection won’t disappoint…and it’s dairy-free!

Bone Broth Soup

For the minimalist, bone broth is the perfect choice to warm up…not to mention its many health benefits and healing properties! It’s high mineral content and natural collagen promote healthy bones and cartilage, skin, arteries, corneas, and more. With all of these benefits, one might think it may come at the cost of flavor. Not at all! Although simple, this soup is a delight to the tastebuds. Win-win.

Smoked Sausage Kale & Potato Soup

Smoked Sausage, Kale and Potato Soup

Kale never tasted so good! Combined with potatoes and smoked sausage, this recipe is sure to become a family favorite. You can select from an array of sausages to include and it’s a great way to switch things up…because it’s destined to be a repeat for all those cold nights to come!

Crockpot Chicken Noodle Soup

The Best Crockpot Chicken Noodle Soup

A new twist on an old classic–this chicken noodle soup recipe is tailored for crockpot cooking. Ideal for those on the go, just place all ingredients in the crockpot and it will be ready and waiting for you when you get home!

Satisfying Soups for Weight Loss

Spanish Garlic Soup
The ancient Egyptians used garlic as an antibiotic to heal wounds and ward off illness and evil spirits and also as a culinary ingredient. To this day, chefs never cease to be inspired by garlic’s multitude of virtues. As for its health benefits, it is still believed to be more effective against typhus than penicillin.

Ingredients (4 servings):
2 tbsp extra virgin olive oil
6 garlic cloves, peel and minced
2 pieces day old country bed, cut into cubes
1 tsp sweet paprika
4 c boiling water

Heat oil in large pot over medium heat. Add garlic. When garlic turns color, add bread and stir with wooden spoon. Add sweet paprika, water and salt to taste. Increase heat to high, and bring to boil. Reduce heat to low and simmer, covered, for 10 minutes. Serve hot.

Per serving: 205 calories, 9 g total fat, 1.3 g saturated fat, 300 mg sodium, 27g carbohydrate, 2 g dietary fiber, 1 g sugar, 5 g protein

Recipe from Amy Riolo, Award-Winning Author, TV Personality, Cuisine and Culture Expert, Mediterranean Diet Advocate


Moroccan Harira Soup
Harira is a traditional, hearty, Moroccan soup that’s eaten as a sundown breakfast meal during the month of Ramadan. Harira tends to thicken as it stands. If making a day in advance, you may choose to add more water or stock to it before reheating it. This soup also freezes well.

Ingredients (4 to 6 servings):
1 med yellow onion, diced
½ c lentils, sorted, rinsed, drained
½ c tomato puree
4 c low-sodium vegetable stock or water
½ tsp saffron
1 tsp dried coriander
½ tsp salt
¼ tsp black pepper
¼ c med grain rice
1 celery stalk, finely chopped
¼ c cilantro, roughly chopped
¼ c parsley, roughly chopped
½ c chickpeas
1 tbsp tomato paste

Place onions in large saucepan. Add lentils, tomato puree, vegetable stock, saffron, coriander, salt and pepper. Bring to boil over high heat, stir and reduce heat to low. Cover and simmer for 20 minutes. Carefully remove lid, and add rice, celery, cilantro, parsley, chickpeas and tomato paste. Stir, increase heat to high and bring to boil. Reduce heat to low, cover and simmer for 20 minutes or until vegetables and rice are tender and soup has thickened.

Per serving: 210 calories, 1 g total fat, .1 g saturated fat, 0 g cholesterol, 455 mg sodium, 40 g carbohydrate, 9 g dietary fiber, 7 g sugar, 10 g protein

Recipe from Amy Riolo, Award-Winning Author, TV Personality, Cuisine and Culture Expert, Mediterranean Diet Advocate
Tuscan Bean Soup
If you’re trying to shed some pounds, make a big pot of this on Sunday, and enjoy it for lunch or dinner during the week. This soup is an excellent source of protein and fiber.

Ingredients (6 servings):
1 tbsp extra virgin olive oil
1 ½ c onion, diced
1 c celery, diced
1 c carrot, diced
2 tsp fresh, finely chopped rosemary or 1 tsp dried
1 tbsp chopped garlic
4 c vegetable broth
1 bay leaf
4 c packed kale, stemmed, sliced
2 15oz cans cannellini or great northern beans with liquid
2 tbsp freshly squeezed lemon juice
salt and pepper

Heat oil in large soup pot over medium-low heat. Add onion, celery, carrots and rosemary, and cook 5 minutes, stirring frequently. Stir in garlic and immediately add tomatoes, vegetable broth and bay leaf. Bring to boil on high heat. Reduce heat to medium-low, cover, and simmer for 10 minutes. Add kale, beans and their liquid. Bring back to low boil and simmer, covered, for 5 to 10 minutes or until kale is tender. Turn off heat, and remove bay leaf. Add lemon juice and salt and pepper.

Per serving: 276 calories, 3 g total fat, .6 g saturated fat, 0 mg cholesterol, 14 g protein, 48 g carbohydrates, 11 g dietary fiber, 207 mg sodium

Joanne Williams, Author of “Health Begins in the Kitchen,” Blog Creator of Foods for Long Life,


Spicy Kale Chowder with Turkey or Chicken Sausage
Many sausages are high in sodium, hence the breakdown. Many canned plum tomatoes now come in a low-sodium version also. This soup has a good amount of protein, and the kale isn’t bitter when cooked with tomatoes. The ginger gives a nice twist, and you can add jalapeno for some real spice.

Ingredients (4 servings):
8 garlic cloves, sliced thin
2 lg onions, finely chopped
2 tbsp minced fresh ginger
1 lb low-fat spicy turkey or chicken sausage, sliced ¼-inch thick
1 28oz can Italian plum tomatoes, chopped, juices reserved
3 qt low-sodium turkey or chicken broth
¾ lb kale, stems and ribs discarded, leaves coarsely chopped, 8 cups
salt and pepper

Spray Pam in bottom of large soup pot. Add garlic and onion, and cook over moderate heat, stirring occasionally until softened, about 12 minutes. Add ginger, sausage and small pinch of salt, and cook for five minutes, stirring occasionally. Add tomatoes and juices, bring to boil. Add stock and kale, return to boil. Reduce heat to moderate and simmer until kale is tender, about 10 minutes. Season with salt and pepper and serve.

Rona Lewis, Fitness and Lifestyle Coach, Healthy Chef, Author of “Does this Cookbook make me look Fat?”


Black Bean Soup
Although unbelievably tasty, this is usually a time-consuming recipe. However, canned black beans make this recipe quick and simple. Black bean soup is also vegetarian and high-fiber.

Ingredients (5 servings):
½ c chopped onion
½ c chopped green bell pepper
1 tsp minced garlic
1 14.5oz can tomatoes with juice, chopped
1 10oz can tomatoes and green chilies, chopped
1 4oz can green chilies, chopped
½ tsp ground cumin
½ tsp chili powder
1 15oz can black beans, rinsed, drained
1 14.5oz can vegetable broth
salt and pepper

Sauté onion, green pepper and garlic until tender, 7 minutes. Add remaining ingredients to pot, heating well. Remove 2 cups of black bean soup, and puree in food processor or blender until smooth. Return pureed mixture to pot, bring to boil. Lower heat, simmer 10 minutes. Season to taste.

Per serving: 116 calories, 1g fat, 1012 mg sodium, 13 g carbohydrate, 4 g sugar, 6 g protein

Holly Clegg, “Queen of Quick,” Author of Trim&TERRIFIC,


Mockly Broccoli Soup
For a minimal amount of calories, you can still pack in all your nutrients and feel full. You just need to add in the right ingredients and you won’t even know you are eating vegetables. In fact, if you stick to the same base, you can morph this soup into almost any flavor you like.

2 c of broccoli
2 c of chicken broth
1 onion
1 clove of garlic
1 tbsp olive oil, coconut oil or butter
1 block of silken tofu
salt, pepper and onion powder to taste

Saute one onion and garlic clove in soup pot with 1 tbsp of coconut, olive oil or butter. While cooking the vegetables, season generously with salt, pepper, onion powder. Follow that with your favorite vegetable. We like broccoli, so use 2 cups of broccoli florets and sauté with onions and garlic. When the vegetable is cooked almost all the way through, add in 2 cups of chicken broth. Bring to boil and continue to cook broccoli through about another 5 minutes. When cooled to lukewarm, pour the pot into your blender and add in the block of silken tofu. Puree all ingredients, and you have a dairy free “cream of broccoli” soup. Season again with salt and pepper if necessary.

Courtney Berlin, Certified Health Coach, Founder of Fit Girls Eat Burgers

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