Simple Soups for Meatless Meals

Here are some quick and easy recipes for a soup that will please your palate!

Black Bean Soup

Serves 4
Prep time 15 minutes
Cook time 25 minutes
Total time 40 minutes
Dietary Vegetarian
Meal type Lunch, Main Dish, Side Dish, Soup
Misc Serve Hot
Website eatingwell.com
This soup is a quick and easy fix for those chilly nights! Packed with fiber and protein from beans, and a little kick from the spices, this soup is sure to warm the soul! Serve with a side of grilled chicken or fish for some extra lean protein, and a simple green leafy salad and your meal is complete! Per 1 1/4 cup soup: 2 servings grains/starchy vegetables, 1/2 serving vegetables, 1 serving protein, 1 serving fat/oils

Ingredients

  • 1 tablespoon canola oil
  • 1 small onion, chopped
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 2 15-oz cans low sodium black beans, rinsed well
  • 3 cups water
  • 1/2 cup of your favorite prepared salsa
  • pinch of salt
  • lime juice
  • plain non fat greek yogurt (for garnish)
  • fresh clilantro (for garnish)

Directions

Step 1
Heat oil in a large saucepan over medium heat. Add onion and cook until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook for about 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
Step 2
Transfer half the soup to a blender and puree. Stir the puree back into the saucepan. Serve with a dollop of greek yogurt and cilantro, if desired.

Veggie Loaded Soup

Serves 4-6
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes
Dietary Vegetarian
Meal type Appetizer, Side Dish, Soup
Misc Serve Hot
A simple way to enjoy your veggies! Try mixing it up with different vegetable combinations and herbs. Add beans for some extra protein and fiber, or try adding some tofu for a more complete meal! Per serving: 1 tsp fat/oil, 2 servings vegetables

Ingredients

  • 1 tablespoon olive oil
  • 1/2 large onion, chopped
  • 2 ribs celery, chopped
  • 2 large carrots, chopped
  • 2 cups mixed veggies, chopped (ie. zucchini, green beans, summer squash)
  • 1 teaspoon thyme
  • salt (to taste)
  • 1 teaspoon oregano
  • 1 bay leaf
  • 3 cups low sodium vegetable broth
  • 1 15-oz can tomatoes

Directions

Step 1
Heat oil in a large stock pot. Add onion, carrots and celery. Heat while stirring for 3-4 minutes or until onions are soft. Add the rest of the vegetables and heat for 1-2 more minutes.
Add salt, thyme and oregano, stirring to coat the vegetables well.
Add bay leaf and vegetable broth. Bring to a simmer.
Add tomatoes, stir, and allow soup to simmer until all the vegetables are cooked. Adjust seasonings to taste.
Remove the bay leaf and serve with a pinch of fresh parmesan!

Check out this delicious and super quick-prep Curried Cauliflower Soup recipe from Woman’s Day. Replace the chicken broth with veggie broth and you’ve got another great vegetarian-friendly meal!

 

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