Simple Soups for Meatless Meals
Here are some quick and easy recipes for a soup that will please your palate!
Black Bean Soup
Print recipe
| 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!
Looking for a quick-quinoa recipe that can make a meal??
Check out this Quinoa and Smoked Tofu Salad from eatingwell.com. A simple, nutritious dish that provides all of the components of a complete meal: hearty grains, lean protein, and plenty of veggies!
Do you like mac & cheese?
- On December 26, 2013
- By Lindsay
- In Entrees, Quick and Easy, Recipes
0
Try this super simple and better-for-you Salmon Mac & Cheese. With extra veggies, less cheese, and omega-3 packed salmon, this is a quick and easy week night meal that will leave you feeling satisfied!
Sunday Funday- Simple & Healthy Solutions to your Favorite Football Foods!
Looking for some easy to prepare recipes for your Sunday Funday? Bring out the slow-cooker and try this super simple Pulled-Pork recipe. Of course, you will also need a side of coleslaw! With a total of about 20 minutes of prep-time for these two killer recipes, you wont need to worry about missing a minute of the game!
Easy-Peasy Slow-Cooker Pulled-Pork
| Serves | 4-6 |
| Prep time | 10 minutes |
| Cook time | 6 hours |
| Total time | 6 hours, 10 minutes |
| Meal type | Main Dish |
| Misc | Serve Hot |
| By author | Lindsay Lawes, MS, RD |
Ingredients
- 2-3lb pork tenderloin
- 1 1/2 cup unsweetened applesauce
- 2/3 cups BBQ sauce
- 2 tablespoons worchester sauce
- 1 tablespoon dried parsley
- 1/2 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
Directions
| Step 1 | |
| Spray the bottom of your slow cooker with cooking spray. Place pork in bottom. Sprinkle with seasonings. Spread applesauce evenly over pork. Drizzle with BBQ sauce and Worchester sauce. Cook on high heat for 6-7 hours. Using two forks, gently pull pork apart to shred. | |
Creamy Coleslaw with Greek Yogurt Dressing
| Serves | 4-6 |
| Prep time | 10 minutes |
| Meal type | Appetizer, Main Dish, Salad, Side Dish |
| Misc | Pre-preparable, Serve Cold |
| By author | Lindsay Lawes, MS, RD |
Ingredients
- 1/2 cup plain non-fat greek yogurt
- 1 tablespoon honey
- 2 teaspoons rice vinegar
- 1 teaspoon lemon juice
- 1 tablespoon dijon mustard
- 2 teaspoons olive oil
- 1-2 teaspoon celery seed
- 1 teaspoon no-salt seasoning (ie. Mrs. Dash)
- 4 cups shredded cabbage
- 1/2 cup shredded carrots
- 1/4 cup roasted sunflower seeds
Note
Per 1 cup serving: 1 serving vegetables, 1 tsp fat/oil, 1/2 oz serving protein
Directions
| Step 1 | |
| In a medium sized bowl, combine all wet ingredients and seasonings. Mix well. Add in cabbage and carrots. Stir until veggies are all coated. Sprinkle with sunflower seeds. Cover and refrigerate at least 1 hour before serving. | |