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 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. | |
Creamy Vegetable Chowder
- On January 08, 2013
- By Lindsay
- In Entrees, Quick and Easy, Recipes, Salad/Vegetables, Soup, Vegetarian
0
Craving corn chowder? Try this recipe, featuring even more vegetables, and much less fat!
Creamy Vegetable Chowder
| Serves | 6 |
| Dietary | Vegetarian |
| Meal type | Lunch, Main Dish, Soup |
| Misc | Pre-preparable, Serve Hot |
| Website | Adapted from twopeasandtheirpod.com |
Ingredients
- 2 tablespoons Smart Balance butter
- 1 Large onion, chopped
- 2 cloves garlic, minced
- 2 stalks celery, chopped
- 1 Large carrot, chopped
- 1 red pepper, diced
- 3 tablespoons poblano pepper, minced (optional)
- 2 Yukon Gold potatoes, washed and diced
- 2 cups vegetable broth
- 2 cups frozen or canned sweet corn
- 1/3 cup all-purpose flour
- 3 1/2 cups skim milk
- 1/2 teaspoon dried thyme
- black pepper and salt to taste
- shredded low-fat cheddar cheese for topping, optional
Note
Love corn chowder? This is a great recipe that includes even more nutritious vegetables, and much less fat, without sacrificing the taste!
Directions
| Step 1 | |
| In a large soup pot over medium-high heat, add butter, onion, and garlic and saute for 2-3 minutes. | |
| Step 2 | |
| Add remaining vegetables (expect for corn) and broth to pot, and cook about 10 minutes until vegetables are tender. | |
| Step 3 | |
| In a medium-sized bowl, whisk flour and milk. Pour into soup pot with vegetables and broth. | |
| Step 4 | |
| Add corn, thyme, black pepper and salt. Let simmer 20-30 minutes. | |
| Step 5 | |
| Serve with shredded cheese if desired. | |