Vegetable Soup with Kale and Lentils

Serving Size: 1 1/2 cups | Serves: 6

Ingredients

  • 2 tablespoons oil (canola or vegetable)
  • 1 medium onion, chopped (about 1 cup)
  • 1 medium carrot (sliced 1/8 inch thick)
  • 2 teaspoons garlic (peeled and minced; 3 cloves) or 1/2 teaspoon garlic powder
  • 4 cups water
  • 1 cup dry yellow or brown lentils
  • 1 can (14.5 ounces) low sodium chicken broth
  • 1 tablespoon dried basil or Italian seasoning
  • 1 can (14.5 ounces) no sodium added diced tomatoes or 2 chopped tomatoes
  • 1 bunch kale (about 7 ounces)
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

Instructions

  1. Heat oil in a large pot over medium heat.
  2. Add onion, carrot, and garlic. Cook 5 minutes.
  3. Add water to veggies in pot. Heat to boiling.
  4. Rinse lentils in colander with water. Add lentils to pot and simmer for 20 minutes. Do not drain.
  5. Add chicken broth, dried basil or Italian seasoning, and tomatoes. Cover and cook for 5–10 minutes.
  6. Rinse kale leaves; cut out the main stems and discard. Cut leaves into 1” pieces.
  7. Stir kale, salt, and pepper into lentil mixture. Return to boiling. Reduce heat, cover, and simmer for 3 minutes.

 

Nutrition information per serving: 200 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 170mg sodium, 29g total carbohydrate, 12g fiber, 4g sugar, 11g protein

Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.

Minestrone Soup

minestrone-soup-webServing Size: 1 cup
Serves: 8

Ingredients:

  • 2 teaspoons oil (canola or vegetable)
  • 1 onion, chopped
  • 2 or 3 large garlic cloves, minced, or 1/2 teaspoon garlic powder
  • 2 cans (14.5 ounces) low sodium chicken broth
  • 1 can (16 ounces) stewed or diced tomatoes
  • 1 can (16 ounces) kidney beans (drained and rinsed)
  • 1 package (10 ounces) frozen vegetables
  • 1 teaspoon dried basil, oregano, or Italian seasoning
  • 1/2 cup uncooked pasta (such as rotini, macaroni, or small shells)

Instructions:

  1. Heat oil in a large saucepan. Sauté onion and garlic. If using garlic powder, add with seasonings.
  2. Add broth, tomatoes, beans, vegetables, and seasonings. Stir to mix.
  3. Bring to boil over medium heat.
  4. Stir in pasta. Reduce heat to medium low. Simmer about 20 minutes until the pasta is tender.

Nutrition information per serving: 150 calories, 2.5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 260mg sodium, 26g carbohydrate, 5g fiber, 5g sugar, 8g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

Loaded Potato Soup

loadedpotatosoupServing Size: 1 cup
Serves: 6

Ingredients:

  • 1 1/2 pounds potatoes (about 6), cooked
  • 1 tablespoon tub margarine
  • 1 medium onion (coarsely chopped) (about 1 cup)
  • 1/2 cup green pepper, chopped (optional)
  • 1 can (14.5 ounces) low sodium chicken broth
  • 1 cup nonfat milk
  • 1 cup frozen peas, thawed
  • 1/2 teaspoon ground black pepper
  • 4 slices (3 ounces) American cheese
  • Optional garnishes: sliced green onion, bacon bits, shredded cheese

Instructions:

  1. Remove skins and mash potatoes into small pieces to make about 3 cups. Set aside.
  2. Melt margarine in a large saucepan over medium heat. Stir in onion and green pepper, if desired. Cook until the vegetables begin to soften (about 5 minutes).
  3. Stir in the broth and heat to a boil. Stir in milk, potatoes, peas, and ground black pepper. Heat through, stirring occasionally.
  4. Add the cheese slices. Cook and stir about 2 minutes until cheese melts. Add more milk if soup is thicker than you prefer.
  5. Add garnishes, if desired, and serve immediately.

Nutrition information per serving: 230 calories, 6g total fat, 2.5g saturated fat, 0g trans fat, 10mg cholesterol, 270mg sodium, 35g total carbohydrate, 5g fiber, 6g sugar, 10g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. Visit the website for more recipes, information, and videos.

Quick Turkey Rice Soup

QuickTurkeyRiceSoupServing Size: 1½ cups | Serves 6

Ingredients:
2 teaspoons vegetable oil
1 cup chopped onions
1 cup sliced fresh white mushrooms (optional)
1 clove garlic, minced
1 15-ounce can diced tomatoes
3 14-ounce cans low-sodium chicken broth
1 10.75-ounce can reduced-sodium cream of chicken soup
1 cup uncooked instant
brown rice
2 cups chopped broccoli
2 cups chopped cooked
skinless turkey
1/2 teaspoon freshly
ground pepper

Instructions:
Heat oil in large saucepan over medium-high heat.
Add onions, mushrooms, and minced garlic (if using); cook, stirring often, until onion is tender, about 5 minutes.
Add tomatoes, broth, soup, and rice. Cover and cook until rice is nearly tender, 15 to 20 minutes.
Stir in the broccoli and turkey; return to boil.
Reduce heat and simmer, partially covered, until broccoli is tender and turkey is heated through, about 5 minutes.
Remove from heat; stir in pepper.

Nutrition information per serving: 310 calories, 7g total fat, 2g saturated fat, 0g trans fat, 40mg cholesterol, 510mg sodium, 40g total carbohydrate, 4g fiber, 5g sugar, 23g protein

Source: http://www.extension.iastate.edu/foodsavings/recipes/quick-turkey-rice-soup

Amazon Bean Soup with Winter Squash and Greens

BEAN SOUPServes: 8 (Serving size: 1 1⁄2 cups)

Ingredients

  • 1 tablespoon butter
  • 4 cloves garlic, minced, or 2 teaspoons minced garlic
  • 2 carrots, chopped
  • 1 medium onion, chopped
  • 6 cups reduced-sodium chicken broth
  • 3 pounds winter squash peeled and diced (about 6 cups)
  • 1 plum tomato, chopped
  • ¼ teaspoon crushed red pepper
  • ¼ teaspoon salt
  • 1⁄8 teaspoon freshly ground black pepper
  • 2 15-ounce cans pinto or other canned beans, drained and rinsed
  • 10 ounces spinach, stemmed, and coarsely chopped
  • 1 lime, cut into wedges – optional

Directions

  1. Melt butter in a Dutch oven (or thickwalled, usually cast iron cooking pot with tight-fitting lid) over medium-high heat. Add garlic, carrots, and onion and cook, stirring occasionally, until the vegetables are tender and lightly browned, 5 to 7 minutes. Add broth and scrape up any browned bits with a wooden spoon. Add squash, tomato, crushed red pepper, salt, and pepper and bring to a boil. Reduce heat to a simmer and cook until the squash is very soft and almost breaking apart, about 20 minutes.
  2. Transfer 3 cups of the soup to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the pureed soup to the pot. Stir in beans and spinach and cook over medium heat until the beans are heated through and the spinach is wilted, about 5 minutes. Serve with lime wedges.

Nutrient information per serving
223 calories; 3 gm fat (2 gm sat., 0 gm mono); 8 mg cholesterol; 310 mg sodium; 43 gm carbohydrates; 0 gm added sugars; 10 gm fiber; 11 gm protein; 927 mg potassium

Adapted from www.eatingwell.com/recipes/

Mexican Chicken Soup

Mexican Chicken SoupA good-for-your-heart soup featuring vegetables, beans and chicken. You can reduce the amount of sodium by using reduced-salt or salt-free canned vegetables.

Ingredients:

  • 2 15-ounce cans diced tomatoes (Mexican-style)
  • 1 15-ounce can black beans, drained and rinsed
  • 2 cups frozen corn or 1 15-ounce can corn, drained and rinsed
  • 1 14.5-ounce can sodium-reduced chicken broth or 2 cups Homemade Chicken Broth
  • 2 cloves garlic, minced or 1⁄2 teaspoon garlic powder
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin (optional)
  • 1⁄4 teaspoon pepper
  • 1 pound skinless, boneless chicken breast

Instructions:

  1. Add tomatoes, beans, corn, broth, garlic, chili powder, cumin (if desired), and pepper in large saucepan.
  2. Remove and discard any visible fat from chicken. Cut chicken into large chunks and add to the saucepan. Heat to boiling, reduce heat and simmer, covered, for 20 minutes, or until chicken is tender.
  3. Remove the chicken and place on a plate; use forks to shred the chicken. Return the shredded chicken to soup.
  4. Serve with choice of garnishes, such as baked tortilla chips, chopped cilantro, low fat shredded cheese, fat-free sour cream.

Yield: 8 1-cup servings.
Per Serving: 180 calories, 1.5 g fat, 635 mg sodium, 24 g carbohydrate, 5.2 g fiber, 18.7 g protein

From: ISU Extension’s Healthy and Homemade 2011 Nutrition and Fitness Calendar and Spend Smart Eat Smart website *    (*Recipes can be found at this site)

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