Curried Squash, Lentil & Coconut Soup

Flavor up butternut squash with Indian spices for this warming and healthy vegetarian soup. From BBCGoodFood.com and recommended as an immune-boosting recipe.

Ingredients

• 1 tbsp olive oil
• 1 butternut squash, peeled, deseeded and diced
• 200g carrot, diced
• 1 tbsp curry powder containing turmeric
• 100g red lentil
• 700ml low-sodium vegetable stock
• 1 can reduced-fat coconut milk
• coriander and naan bread, to serve

Method

1. Heat the oil in a large saucepan, add the squash and carrots, sizzle for 1 min, then stir in the curry powder and cook for 1 min more. Tip in the lentils, the vegetable stock and coconut milk and give everything a good stir. Bring to the boil, then turn the heat down and simmer for 15-18 mins until everything is tender.
2. Using a hand blender or in a food processor, blitz until as smooth as you like. Season and serve scattered with roughly chopped coriander and some naan bread alongside.

Nutritional Info

178 calories, 7g fat, 5g saturated fat, 22g carbs, 9g sugars, 4g fiber, 6g protein, 0.4g salt

Sausage and Vegetable Soup

Vary the spiciness by choosing the sausage and salsa you prefer. This one’s easy to adapt – even with whatever veggies you prefer. Easy to make, keep and enjoy. From Safeway.

INGREDIENTS

• 1 Tbsp Extra Virgin olive oil
• 1 lb. hot (or regular) Italian ground sausage
• 1 medium onion, chopped
• 2 bell peppers, chopped
• 2 cloves garlic, minced
• 4 cups beef broth
• 1 (15 oz) can diced tomatoes
• 1 (16 oz) jar chunky salsa
• 1 (12 oz) bag mixed frozen vegetables (corn, green beans, carrots)
• 1 Tbsp Worcestershire sauce
• ½ tsp. Italian seasoning
• Salt and pepper, to taste
• 2 cups baby kale leaves

INSTRUCTIONS

1. In a large pot or dutch oven, heat oil over medium-high heat and cook the sausage, crumbling with a spoon, until browned. Mix in the onion, bell peppers and garlic, cooking about 2 to 3 minutes, until translucent.
2. Add the rest of the ingredients, except for the kale, and bring to a boil. Reduce heat and cover, allowing the soup to simmer for about 30 minutes.
3. Add kale and simmer for an additional 10 minutes, serve and enjoy!
4. NOTE: If you want to cook this in a crockpot, simply follow step 1 then add all your ingredients (except kale), cover and place on high for 3 to 4 hours or low 6 to 8 hours. Add kale, cover and cook an additional 10 minutes.

NUTRITIONAL INFORMATION

Serving Size: 1½ cups • Calories: 319 • Fat: 13.9 g • Saturated Fat: 0 g • Carbs: 20.6 g • Fiber: 5.3 g • Protein: 13 g • Sugar: 8.2 g • WW Freestyle Points: 9

Make the most of fall produce like butternut squash and kale in this hearty vegetarian soup. Pasta and beans make it especially filling.

Ingredients

• 1 tablespoon vegetable oil
• 1 cup chopped onion
• 2 garlic cloves, minced
• 6 cups vegetable broth
• 2 1/2 cups (3/4-inch) cubed peeled butternut squash
• 2 1/2 cups (3/4-inch) cubed peeled baking potato
• 1 cup (1-inch) cut green beans (about 1/4 pound)
• 1/2 cup diced carrot
• 1 teaspoon dried oregano
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 4 cups chopped kale
• 1/2 cup uncooked orzo (rice-shaped pasta)
• 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
• 1/2 cup (2 ounces) grated fresh Parmesan cheese

Instructions

Heat the oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 2 1/2 minutes or until tender. Add broth and the next 7 ingredients (broth through salt); bring to a boil. Reduce heat, and simmer 3 minutes. Add kale, orzo, and beans; cook 5 minutes or until orzo is done and vegetables are tender. Sprinkle with cheese.

Nutritional Information

• Calories 212
• Fat 5g
• Protein 9.6g
• Carbohydrate 36g
• Fiber 3.9g
• Sodium 961mg
• Calcium 164mg

Homemade soup is a delicious way to enjoy healthy, quick meals at home. This recipe for Sausage and Cabbage Comfort Soup is packed with wholesome fiber from fresh vegetables and protein from the sausage. Make a big pot on the weekend and then reheat bowls throughout the week for fast, nutritious meals that will keep you on track with your fitness goals.

What you need
Serves 20

• 1 ½ pound mild Italian sausage, loose
• 1 large yellow onion, halved and thinly sliced
• 2 teaspoons garlic, chopped
• 4 medium carrots, peeled and sliced into ¼” rounds
• 1 head green cabbage, core removed and shredded
• 3 large tomatoes, diced
• 2 teaspoons sea salt (plus more as needed) fresh ground black pepper (about 5 cracks)
• 1 teaspoon ground sweet paprika
• 8 cups chicken broth Basil leaf to garnish *optional

Instructions

1. Brown, the sausage at the bottom of a large soup pot over medium-high heat, breaking it into small pieces as it browns. Remove the cooked sausage from the pot and set aside in a bowl, leaving the oil from the sausage in the pot.
2. Add the onions, garlic, and carrots to the pot with the hot oil. Continue to cook over medium-high heat, often stirring as the veggies become tender, about 5 minutes. Add the cabbage and tomatoes, and continue to cook, frequently stirring, for 5 minutes. Mix in the remaining ingredients and bring the soup to a low simmer for 20 minutes.
3. Add more salt and pepper to taste and serve hot. Enjoy!

Nutrition

116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein

A warm bowl of soup like this is a fantastic way to eat a low calorie, high protein dinner.

There’s bone broth that’s rich in soothing, immune system supporting minerals and there’s also fresh kale with magical healing properties. Next we have tender meat for usable protein and quinoa with wholesome complex carbs. And it’s finished off with fresh lemon juice for a shot of vitamin C.

Paired with a green salad, this meal is light, full of fiber and will help you towards your best body yet!

What you need
Serves 16

• 2 tablespoons olive oil
• 3 pounds bone-in breast, turkey or chicken, skin removed
• 1 tablespoon garlic, chopped
• One yellow onion, chopped
• 3 celery stalks, chopped
• 2 parsnips, chopped
• 3 carrots, chopped
• 1 tablespoon fresh thyme
• One teaspoon sea salt
• ½ teaspoon black pepper
• 8 cups bone broth
• 1 cup uncooked quinoa
• 3 cups lacinato kale, chopped
• 2 lemons, juiced
• ¼ cup fresh parsley, chopped

Instructions

1. Place 1 tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add turkey breast; cook until well browned on all sides, about 3 minutes per side. Transfer to slow cooker.
2. Add the remaining olive oil to the skillet and return to high heat. Add the garlic, onion, celery, parsnips, carrots, thyme, salt, and pepper. Next, cook, stirring occasionally until golden, about 8 minutes.
3. Transfer the cooked veggies to the slow cooker and stir in the broth. Cover and cook on low for 4 hours.
4. Transfer the turkey breast from the slow cooker to a plate, remove the meat from the bones and shred. Return the meat to the slow cooker and stir in the quinoa and kale. Cover and cook on low for an hour, until the quinoa is tender.
5. Generously season with salt and pepper to taste. Stir in lemon juice and garnish with fresh parsley. Enjoy!

Nutrition

One serving equals 305 calories, 6g fat, 18g carbohydrate, 952mg sodium, 4g fiber, and 47g protein.

What’s more comforting this time of year than a warm bowl of homemade chicken soup? Not the stuff from a can – I’m talking about steaming, fragrant soup that starts with real vegetables and wholesome chicken. Not only is a bowl of this soup delicious and soul tickling, it’s also a great, light meal to keep you on track with your fitness and fat loss goals!

This chicken soup recipe is made without added carbs like noodles or potatoes. It’s filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day!

What you need
Serves 8

• 1 Tablespoon coconut oil
• One medium organic yellow onion, chopped
• 3 carrots, grated
• 2 celery stalks, finely chopped
• 1 Tablespoon curry powder
• 2 garlic cloves, crushed
• Two quarts chicken broth
• 3 cups diced roasted chicken
• 1 bay leaf
• One organic apple, chopped
• dash of salt and pepper
• 1/2 teaspoon dried thyme
• zest from 1 lemon
• 2 cups unsweetened coconut milk

Instructions

1. In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.
2. After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.
3. Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.

Nutrition
One serving equals 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein

A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It’s low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it’s made in the slow cooker, so preparation is quick and easy.

What you need
Serves 8

• 2 organic, free range chicken breasts
• 1 (28oz) can diced, fire roasted tomatoes
• One (4oz) can green chiles, chopped
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1 head cauliflower, shredded
• 32 oz organic, free range chicken broth
• 2 teaspoons ground cumin
• dash of sea salt and pepper
• ¼ cup fresh cilantro, chopped
• 2 avocados
• Tajin seasoning for garnish

Instructions

1. Combine all of the ingredients, except the cilantro, avocado and tajin, in a slow cooker. Cover and cook on high for 3 hours.
2. Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker.
3. Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!

Nutrition
One serving equals 178 calories, 11g fat, 414mg sodium, 20g carbohydrate, 6g fiber, and 25g protein.

I know it can be difficult to get a healthy, homemade dinner on the table after a long, busy day of work. That’s why recipes like this one are so wonderful to have on hand – it only takes a few minutes and tastes fantastic.

By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.

Courtesy of RealHealthyRecipes.com

What you need
Serves 5

1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped

Instructions

1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.

2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.

3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.

4. Bring to a boil.

5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.

Nutrition
One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein

By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.

Courtesy of RealHealthyRecipes.com

What you need
Serves 5

1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped

Instructions

1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.

2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.

3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.

4. Bring to a boil.

5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.

Nutrition
One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein