Chipotle Chicken Sweet Potato Soup

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Is there anything more comforting on a cool autumn evening than snuggling up with a cozy blanket? Well, actually, there is one delightful alternative: a steaming, hearty bowl of soup brimming with sweet potatoes, tender chicken, and quinoa. Infused with a hint of chipotle chili, it’s the perfect remedy to warm you up from within.

Ingredients

¼ cup olive oil
1 white onionpeeled and finely chopped
3 cloves garliccrushed
15 oz can black beansrinse and drain
1 whole (pre-cooked) rotisserie chickenshredded
12 chipotle chili’s in adobo sauce
4 cups sweet potatopeeled and cut into dice size pieces
¼ cup tomato paste
¾ cup quinoaplain white or tri-color is fine
6 cups low sodium chicken stockyou can also use water
4 yellow or white corn tortillascut into thin strips
½ cup fresh cilantro leaveslightly chopped

Directions

Preheat oven to 200°F. Toss tortilla strips in 1 tbsp. olive oil in bowl and set aside. Cover a baking sheet with parchment paper and lay the tortilla strips out evenly on the baking sheet. Bake for 8 minutes, turning over after 4 minutes to brown both sides.

Heat the remainder of the oil in a large saucepan with a lid over high heat. Add onion, garlic, chicken, chipotle chili, and sweet potato. Stir to incorporate and to keep contents from browning too quickly. Add shredded chicken and stir for 10 Minutes or until the chicken is brown and the sweet potatoes are beginning to soften.

Add tomato paste and stir for about 2 minutes. Add quinoa and liquid. Cover and bring soup to a boil.

Reduce heat to a simmer and cook for 15 Minutes or until quinoa and sweet potato are tender.

Divide soup into bowls, top with cilantro leaves, and a few tortilla strips.

NOTE: Other great toppings to have on hand are Greek plain yogurt, fresh lime wedges, and avocado slices.

Kale and White Bean Soup by Noel Ugarte, MS, RD | Registered Dietitian

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A well-balanced diet is on everyone’s to-do list, but where do you start? This soup is a creamy, flavorful and nutritious first recipe to try, leading to a healthier food regime.

Ingredients

1 tbsp olive oil
1 large red onion
4 garlic clovesminced
1 medium sweet potatodiced into 1/2 inch cubes
¼ tsp crushed red pepper flakesor to taste
1 tsp garlic powder
¼ tsp paprika
¼ tsp ground tumeric
1 tsp oregano
6 cups low sodium vegetable stock
2 bay leaves
15 oz can cannellini beansno salt added, drained and rinsed
5 cups red or green kalechopped
1 tsp miso pasteoptional
2 tbsp fresh parsleychopped

Directions

Heat 1 tablespoon of olive oil in large stockpot over medium heat. Add the onion cook until fragrant and soft, about 5 minutes. Add garlic and cook until fragrant, about 1 minute.

Add the sweet potato, crushed red pepper, garlic powder, paprika, turmeric, and oregano. Stir to combine and cook for 2-3 minutes.

Add vegetable stock and bay leaves. Raise heat to medium-high and bring to a boil.

Reduce heat to medium. Add the beans and kale, cover, and simmer for 30 minutes or until potatoes and beans are tender.

Turn off heat. Stir in optional miso paste and fresh parsley. Serve hot with crusty bread.

NOTES: Adapted from recipe by Michael Greger, M.D., FACLM.

Rosemary and Garlic White Bean Soup by Noel Ugarte, MS, RD | Registered Dietitian

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Did you know the Cannellini bean is a nutrition powerhouse? It’s high in fiber, protein and a great source of micronutrients including vitamin c, folate and magnesium.

Ingredients

½ tbsp olive oil
4 cloves garlicminced
15 oz 3 cans of cannellini beansno salt added
2 cups low sodium vegetable stock
1 tsp dried rosemary
½ tsp dried thyme
1 pinch crushed red pepperor to taste
fresh ground black pepperto taste

Directions

In a blender or food processor, puree one can of cannellini beans and it’s liquid. Drain the other two cans of beans and set aside.

Heat olive oil in large stockpot over medium heat. Add garlic and sauté until garlic becomes fragrant, about 1 minute.

Add the pureed beans, drained non pureed beans, broth, rosemary, thyme, crushed red pepper, and black pepper to pot. Stir to combine.

Cover pot increase heat to medium-high and bring to a boil. Once boiling, reduce heat to medium-low and simmer for 15 minutes, stirring occasionally. Serve with crusty bread.

NOTE: Adapted from recipe by Beth Moncel.

Hearty Beef Stew

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A classic beef stew is the ideal meal for a chilly night. Tender beef mixed with potatoes, veggies, and red wine meld together to create a fragrant, healthful bite.

Ingredients

2 tbsp olive oildivided
2 lbs 85% or higher lean stewing beefcubed
freshly ground black pepperto taste
1 tsp garlic powder
1 tsp ground cumin
¼ tsp ground cinnamon
2 tbsp all-purpose flour
1 tsp dried thyme
2 tsp smoked paprika
1 large yellow oniondiced
3 cloves garlicminced
3 carrotsscrubbed and chopped
2 celery ribschopped
½ cup red winecan substitute with beef stock
2 dashes Worcestershire sauce
2 tbsp tomato pasteno salt added
2 tbsp tomato sauceno salt added
3 cups low sodium beef stock
5 medium red potatoesscrubbed and quartered
1 cup frozen green beans

Directions

Heat olive oil in a large stockpot over medium-high heat until oil is shimmering hot.

Season beef with pepper, garlic powder, cumin, and cinnamon. Add beef to stockpot so that the beef covers the bottom of the pot in one layer. Beef may need to be browned in two batches to avoid overcrowding pot.

Brown the beef cubes on each side until they are golden brown on the outside, about 1-2 minutes. Sprinkle flour over beef while it browns 1 teaspoon at a time.

Remove partially cooked beef from pot and let rest on a plate. Add the thyme, paprika, onions, garlic, carrots, and celery to pot.

Stir the spices and vegetables to coat in the beef drippings. Cook until onions are translucent, about 4-5 minutes, then add the beef back into the pot.

Add the red wine (or beef stock), Worcestershire Sauce, and tomato paste. Allow liquid to cook down, about 4-5 minutes.

Once the liquid has thickened, add tomato sauce, beef stock, and potatoes. Bring to a boil.

Reduce to low heat and allow contents to simmer. Stir entire pot thoroughly, scraping any bits off the bottom of the pot and ensuring that all ingredients are nestled under the liquid. Cover and let simmer for 240 Minutes 4 hours. Every hour, uncover and stir pot well. Add ¼- ½ cup of water as needed to maintain enough broth to submerge ingredients.

Add in green beans 15 minutes before serving. Beef and potatoes will be fork tender and falling apart when done.

NOTE: Adapted from recipe by Chrissie Baker.

Lemon Chicken Soup

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This light and bright soup is warming on cold days and a perfect remedy if your feeling a little under the weather. 

Ingredients

2 tbsp olive oildivided
1 lb boneless, skinless chicken breastcut into 1-inch chunks (or shred a pre-cooked rotisserie chicken)
pepper to taste
1 tsp garlic powder
1 tsp ground cumin
3 cloves garlicminced
1 yellow onionminced
3 carrotsscrubbed and sliced
2 celery ribsdiced
1 tsp dried thyme
5 cups low sodium chicken broth
2 bay leaves
¾ cup whole wheat orzo pasta
1 sprig fresh rosemary1/2 tbsp dry
1 sprig fresh dill1/2 tbsp dry
Juice of 1 lemon
2 tbsp fresh parsley leaveschopped

Directions

Heat 1 tablespoon of olive oil in large stockpot over medium heat. Season chicken thighs with pepper, garlic powder, and cumin. Add the chicken to the stockpot and cook until golden on the outside, about 2-3 minutes per side. Set partially cooked chicken aside.

Add remaining 1 tablespoon olive oil to the stockpot. Add garlic, onion, carrots, and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in thyme until fragrant, about 1 minute.

Whisk in chicken stock, bay leaves, and 1 cup of water; bring to a boil. Stir in orzo, rosemary, dill, and chicken; reduce heat and simmer until orzo is tender and internal temperature of chicken is at least 165 degrees Fahrenheit, about 10-12 minutes. Stir in lemon juice and parsley.

NOTE: Adapted from recipe by Chungah Rhee.

Pozole Verde with Chicken

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Hominy is a product of corn and is considered a grain. Low in fat and high in fiber, it has a similar taste to corn, despite the difference in texture. A main staple in Mexican cuisine, hominy is highlighted in this flavorful soup.

Ingredients

1 tsp olive oil
1 large onionfinely chopped
4 cloves garlicminced
1 lb carrotsthinly sliced
4 stalks celeryremove ribbons and slice thin
1 lb chicken breast
28 oz hominyrinsed and drained
2 quarts low sodium chicken brothyou can also use water
1 tsp saltto taste
½ tsp black pepper
½ tsp Mexican oreganoyou can also use regular oregano
1 cup cilantro leaveschopped
3 green chili peppersadd more or less depending on taste
Toppings
cilantro leaves
thinly sliced radishes
plain Greek yogurt
lime wedges
hot sauceyour favorite brand
red bell pepper finely chopped
white onionfinely chopped
thinly sliced cabbage

Directions

Using a large soup pot over medium heat, add the garlic, onions, celery, and carrots and cook until softened. Stirring frequently to avoid burning the garlic. About 5 minutes.

Add whole chicken breasts and hominy. Pour in broth or water. Add salt, pepper, and oregano. Place a lid on the soup, bringing to a boil. Then simmer on medium heat until the chicken is fully cooked, about 20 Minutes.

Add cilantro, chili’s, and water to a blender and blend until smooth, adding more water if needed. Remove chicken from soup pot and let cool. Use two forks to shred chicken and add back into soup. Add cilantro and pepper mixture to soup and stir well, adding more salt and pepper to taste.

Homemade Minestrone Soup (slow cooker) by Mina Goodman, RDN

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The best part about making this soup is it can be made in a cinch and has tons of flavor and healthful nutrients. Let’s take it to another level by using a slow cooker so the aroma’s will fill your home as this complete meal cooks throughout the day…are you getting hungry yet? Let’s get cooking!

Ingredients

29 oz diced tomatoeslow sodium
2 tbsp tomato pastelow sodium
¼ cup sun-dried tomato pesto
4 cups vegetable stocklow sodium
2 cups water
1 cup carrotsdiced
1 ¼ cups celerydiced
1 ½ cups white oniondiced
5 cloves garlicminced
1 tsp dried oregano
1 sprig rosemaryor 1/2 tsp. dried
2 bay leaves
Celtic sea saltto taste
fresh cracked black pepperto taste
15 oz red kidney beansdrained and rinsed
15 oz great northern beansdrained and rinsed
1 ½ cups zuchinisliced
1 cup frozen green beansthawed or fresh
2 ½ cups baby spinachthawed or fresh
finely shredded Parmesan cheesefor serving

Directions

Add the diced tomatoes, tomato paste, tomato pesto, parmesan rind, vegetable stock, water, carrots, celery, onions, garlic, oregano, rosemary, and bay leaves to a slow cooker. Season with salt and pepper to taste and cook on low heat 6-8 hours or high 3-4 hours.

Add in red kidney beans, great northern beans, zucchini, and pasta and cook on high heat for an additional 20- 25 minutes until pasta is tender. Stir in the spinach and green beans and cook for an additional 5 minutes until heated through. Serve warm topped with parmesan cheese and garlic toasts.

Tortellini Soup with Ground Turkey and Kale

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This creamy tortellini soup is full of flavor and you can make it in just 30 minutes!

Ingredients

1 lb ground turkey
1 onionminced
6 garlic clovesminced
1 qt chicken stock
15 oz can crushed tomatoes
2 tbsp tomato paste
1 tsp salt
1 bunch kaleremove stems and finely chop
10 oz bag tortellini
1 cup heavy cream
grated parmesan cheese
¼ tsp red pepper flakes
basil leavestear with fingers

Directions

Heat a large soup pot over medium-high heat.

Add the ground turkey, onions and garlic to the pot and sauté until the onions are soft and translucent, about 5 minutes. Drain off any excess fat.

Add the chicken stock, crushed tomatoes and tomato paste. Whisk until tomato paste is fully incorporated.

Bring to a boil, season with salt, then simmer for 15 minutes.

Add the kale, tortellini, and heavy cream.

Simmer for 3-5 minutes until the kale is wilted and the pasta is tender.

Serve with parmesan cheese, fresh basil leaves, and red pepper flakes if desired.

Slow Cooker Vegetarian Lentil Tortilla Soup

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Cooler temps means tasty yummy soups such as this Slow Cooker Vegetarian Lentil Tortilla Soup. It is so delicious and nutritious, not to mention it’ll warm you right up. This hearty soup channels the flavors of tortilla soup with the added bonus of legumes which are packed with fiber and protein. It’s a sure hit in any home!

Ingredients

1 cup diced onion
1 tsp olive oil
1 bell pepperdiced
2 ½ cups low sodium vegetable broth
15 oz can tomato sauce
½ cup your favorite salsa
1 tbsp tomato paste
15 oz can black beansdrained and rinsed
15 oz can pinto beansdrained and rinsed
1 cup cornfresh, canned or frozen
¾ cup dried red lentils
1 tsp chili powder
1 tsp garlic powder
1 tsp cumin powder
¼ tsp cayenne pepper
salt to taste
pepperto taste
Toppings
crushed tortilla chips
shredded mex-blend cheese
sliced jalapeños
chopped onion
pico de gallo
sliced avocado
fresh cilantro
sour cream or Greek yogurt

Directions

First chop your veggies and measure out the ingredients.

Next add everything to the slow cooker except the toppings.

Cook on high for 4-6 hours or low for 7-8 hours, until dried lentils are cooked through and veggies are tender.

Add all your favorite toppings, and enjoy!

Lentil Soup

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This lentil soup is not only budget-friendly and simple, but it’s packed with healthful nutrients! Pair with a piece of fresh crusty bread and you’re set.

Ingredients

2 tbsp olive oil
1 medium onionchopped
3 cloves garlicminced
2 medium carrotspeeled and chopped
2 celery ribschopped
14 oz can crushed tomatoes
2 cups dry orange lentils
7 cups vegetable broth
½ tsp ground cumin
½ tsp ground coriander
1 tsp salt
3 cups baby spinachfresh, sliced into ribbons
14 oz can of pumpkinnot the pie filling kind
1 lemon juiced (2 tbsp)

Directions

Heat the olive oil in a large pot over medium heat. Add the onions, garlic, carrots, and celery. Cook, stirring frequently for about 4-5 minutes.

Now add the can of tomatoes (with juices), can of pumpkin, lentils, vegetable broth, cumin, coriander, and smoked paprika. Stir to incorporate everything.

Bring to a boil, then lower heat to a simmer and cook for about 30 Minutes, until the lentils are tender and the soup has thickened.

Stir in the spinach and lemon juice. It will only take a minute for the spinach to wilt. Season with salt to taste.

Recipe Notes:
– For a thinner soup, simply add more water or vegetable broth until the desired consistency is reached.
– This soup freezes well. Either freeze in individual containers or a large container for quick future meals.
– May substitute kale for the spinach, but you will need to cook the kale in the soup about 10 more minutes to get it tender.