Fall is finally here! With the weather getting colder, soup is the perfect dinner to keep you warm without weighing you down. Check out these healthy soups designed to keep you full and guilt-free.
Protein-Packed Chili
Ingredients for 8 servings
- 1 tablespoon oil
- 8 cloves garlic, minced
- 1 onion, chopped
- 1 red bell pepper, chopped
- 1 jalapeño, chopped, seeded
- 1 teaspoon salt, to taste
- ¼ teaspoon pepper, to taste
- 1 tablespoon cayenne pepper
- 4 tablespoons chili powder
- 1 tablespoon cumin
- 4 tomatoes, cubed
- 28 oz crushed tomato, 1 can
- 4 cups vegetable broth
- 2 cups water
- 1 ½ cups quinoa, rinsed
- 1 cup red kidney bean, drained
- 1 cup pinto bean, drained
- 1 cup black beans, drained
- 1 cup corn, fresh or frozen
- 1 tablespoon lime juice
- 1 teaspoon dried oregano
- 1 tablespoon fresh cilantro
- avocado, for garnish
Preparation
- In a large pot, over medium heat, combine oil, garlic, onion, pepper, jalapeño, salt, pepper, cayenne pepper, chili powder, and cumin. Sauté until onion is translucent, 5-6 minutes.
- Add tomatoes, crushed tomatoes, vegetable broth, water, quinoa, kidney beans, pinto beans, and black beans. Bring to a boil.
- Cover and reduce to a simmer for 25-30 minutes.
- Add corn, lime juice, oregano, and cilantro, cover again and simmer for 5 minutes.
- Allow to cool 2 minutes. Serve topped with avocado and cilantro.
- Enjoy!
Potato Leek Soup
Ingredients for 8 servings
- 2 tablespoons butter
- 3 large leeks, chopped
- 3 cloves garlic, minced
- 2 lb potato, cubed
- salt, to taste
- pepper, to taste
- 6 cups vegetable broth
- 2 cups water
- 2 sprigs fresh thyme
- 1 bay leaf
- ¼ cup fresh chives, chopped
- hot sauce, to taste
Preparation
- Melt butter on medium heat in a large pot. Add the chopped leeks and stir until coated with butter.
- Cover the pot and lower heat, cook for around 10 minutes until the leeks have softened.
- Increase to medium-high. Add garlic, potatoes, salt, and pepper. Cook for 1 minute, then add vegetable broth, water, thyme, and bay leaf. Bring to a boil.
- Lower heat and cover pot with a lid and simmer for 15 minutes, or until potatoes are tender and easily speared by a fork.
- Uncover and remove thyme and bay leaf.
- Use an immersion or countertop blender to blend the soup until smooth.
- Stir in chives and hot sauce (optional).
- Allow to cool 2 minutes and serve.
- Enjoy!
Cauliflower Parmesan Soup
Ingredients for 8 servings
- 2 tablespoons butter
- 8 cloves garlic, minced
- 1 onion, chopped
- 2 heads cauliflower, riced
- salt, to taste
- pepper, to taste
- 8 cups vegetable broth
- 2 cups water
- 2 sprigs fresh thyme
- ½ cup vegetarian parmesan cheese
- ¼ cup fresh chives
Preparation
- Melt butter on medium heat in a large pot. Add the garlic and onion, and sauté 1-2 minutes until onion is translucent. Stir in salt and pepper.
- Add the cauliflower, vegetable broth, and water, then stir.
- Bring to a boil.
- Add the thyme then cover and reduce to a simmer for 15 minutes.
- Uncover and remove the thyme.
- Use an immersion or countertop blender to blend the soup until smooth.
- Mix in vegetarian Parmesan and chives.
- Allow to cool 2 minutes then serve.
- Enjoy!
Tomato Basil Soup
Ingredients for 8 servings
- 1 tablespoon oil
- 1 onion, chopped
- 1 stalk celery, chopped
- 3 cloves garlic, minced
- 1 teaspoon salt
- ¼ teaspoon pepper
- 2 tablespoons tomato paste
- ¼ cup fresh basil
- 28 oz crushed tomato, 2 cans
- 6 cups vegetable broth
- ½ teaspoon baking soda
- 2 sprigs fresh thyme
Preparation
- Combine oil, onion, celery, and garlic over medium heat in a large pot. Sauté for 3 minutes until onions are translucent.
- Add salt, pepper, tomato paste, basil, crushed tomatoes, broth, baking soda, and thyme. Bring to a boil.
- Lower heat and cover, simmering for 15 minutes.
- Uncover and remove thyme.
- Use an immersion or countertop blender to blend the soup until smooth.
- Allow to cool 2 minutes and serve topped with basil.
- Enjoy!
