Simple Green Soup

Here is a quick and easy green soup that will do wonders for your waistline! Packed with plenty of veggies, this will surely hit the spot!

Winter-Wonder Weight-Loss Soup

Serves 4
Cook time 30 minutes
By author Client at Boulder Nutrition and Exercise
This is a super quick and easy soup that certainly won't bust your waistline! The vibrant green color of this will surely leave you with a smile! Try serving with a simple salmon fillet or grilled chicken breast to make an easy meal. Per serving: ~90kcals; 1 serving grain/starchy vegetable, 1 serving vegetable, 1/2 oz protein equivalent

Ingredients

  • 1 large onion, peeled and sliced
  • 1 clove garlic, peeled and crushed
  • 1 turnip, peeled and chopped
  • 1 medium sweet potato, peeled and chopped
  • 2 cups low sodium vegetable stock
  • 2 large zucchini, cut into 1-cm pieces
  • 1 bunch curly kale, rinsed and drained
  • handful spinach leaves

Directions

Step 1
In a sauce pan, saute onion and garlic with a little water or vegetable stock for about 4 minutes. Add turnip and sweet potato, saute 3 more minutes.
Step 2
Add the remaining vegetable stock and simmer for 10 minutes.
Step 3
Stir in zucchini and kale, simmer for 5 more minutes.
Step 4
Add spinach and simmer 1 minute longer.
Step 5
Pour entire soup mixture into blender or food processor and blend until smooth. Return to sauce pan on low heat. Add fresh parsley to garnish.

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!

 

Looking for simple and delicious soup?

Try this quick and easy Chicken Tortilla soup!

Quick and Easy Chicken Tortilla Soup

Serves 6
Prep time 15 minutes
Cook time 35 minutes
Total time 50 minutes
Meal type Main Dish, Soup
Website Modified from http://damndelicious.net
Per serving this soup has 3oz protein, 1/2 serving grains/starches (when served with 5-7 tortilla chips), 1 serving vegetable, 1 tsp fat/oil.

Ingredients

  • 2 cloves garlic, minced
  • 1 onion, diced
  • 1 tablespoon olive oil
  • 4 cups low sodium chicken stock
  • 1 (28-oz) can crushed tomatoes
  • 1 (4-oz) can green chiles
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon oregano
  • pinch of cayenne pepper (optional)
  • black pepper to taste
  • 2 cups shredded, skinless chicken breast
  • 1 cup kernels corn
  • 2 tablespoons fresh cilantro, chopped
  • juice of one lime
  • avocado, for serving
  • whole grain tortilla chips, for serving

Directions

Step 1
Heat olive oil in a large stockpot or Dutch oven over medium heat. Add garlic and onion, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes. Stir in chicken stock, crushed tomatoes, green chiles, chili powder, cumin, oregano and cayenne pepper; season with salt and pepper, to taste.
Reduce heat to low; simmer, covered, until thickened, about 15 minutes. Stir in pasta, chicken, corn, cilantro and lime juice until heated through, about 2 minutes.
Serve immediately, garnished with avocado and tortilla strips, if desired.
Step 2
Reduce heat to low; simmer, covered, until thickened, about 15 minutes. Stir in pasta, chicken, corn, cilantro and lime juice until heated through, about 2 minutes.
Step 3
Serve immediately, garnished with avocado and tortilla strips, if desired.

Power-up with Pumpkins!

It’s pumpkin season! Looking for some ways to include this tasty vegetable as a meal instead of a decadent dessert or quick bread? Try this quick and easy crockpot recipe!

Crockpot Pumpkin Soup

Serves 4
Prep time 15 minutes
Cook time 5 hours
Total time 5 hours, 15 minutes
Meal type Appetizer, Lunch, Main Dish, Side Dish, Soup
Misc Serve Hot
Website www.fatgirltrappedinaskinnybody.com
This is a super quick to prepare soup! Pretty much just dump everything into a crockpot, and let it cook away! Serve with some lean protein and side salad for a complete fall meal! Per 1 1/2 cups: 1 serving grains/starchy vegetables 1 serving non-starchy vegetable

Ingredients

  • 2 cups pumpkin puree (fresh or canned)
  • 6 cups low-sodium vegetable stock
  • 2 carrots, chopped
  • 1 cup white onion, chopped
  • 2 stalks celery, chopped
  • 2 tablespoons minced garlic
  • 1 tablespoon maple syrup (or agave, honey, sugar)
  • 1 teaspoon tumeric
  • 1/4 teaspoon allspice
  • 1/4 teaspoon nutmeg
  • salt and black pepper to taste

Directions

Step 1
Pour pumpkin, vegetable stock, maple syrup, garlic and spices into crockpot and stir. Add chopped vegetables. Cover and cook on low heat for 8-9 hours, or high heat for 5-6 hours.
Blend soup in small batches, or use hand blender.

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