Categories
HEALTHY

SPICY VEGAN BLACK BEAN SOUP

There’s nothing better than a warming bowl of your favorite soup on a cold, dreary night. Not the kind of soup from a can, but the easy homemade kind that’s comforting and good for the soul, with enough leftovers for days.

Hello, Spicy Vegan Black Bean Soup. You have been a favorite of mine since um, forever?

The first bowl of Black Bean Soup I ever had was from Panera, way back in high school during my senior year. How I remember that? I’m not sure ha. I wasn’t vegan then but lightly dabbled with the vegetarian thing on and off and also the non-dairy thing here and there – even back when almond milk was unheard of and not as mainstream as it is now!

Back then (about 9 years ago… eek) Panera didn’t offer many meat-free or dairy-free options EXCEPT black bean soup and a couple salads, at least from what I remember. Now they have a handful of vegan-friendly options but I also remember choosing Black Bean Soup because it was low-fat and low-sodium but high in fiber. Guess I’ve always been into nutrition.

It’s taken me a while to share this recipe… mainly because, while Black Bean Soup is absolutely DELISH and comes with nutrition facts from the nutrition gods, it’s not as photogenic or colorful as my Cleansing Detox Soup, (a major hit here on the blog) or as vibrant as my recipes in general.

Don’t judge a book by it’s cover, right?!

INGREDIENTS

  • 3/4 cup water (or 2 tablespoons olive oil; if not oil-free)
  • 1 red onion, chopped
  • 1 clove garlic, minced
  • 1/3-1/2 jalapeño, finely chopped, to taste (optional)
  • 2 medium-sized carrots, chopped
  • 1 red bell pepper, chopped (or any color)
  • 4 teaspoons ground cumin
  • 2 teaspoons chili powder
  • 1/4 teaspoon red pepper flakes, to taste (optional)
  • 1 15 oz. can organic sweet corn, drained and rinsed
  • 3 15 oz. cans organic black beans, drained and rinsed
  • 4 cups low-sodium vegetable broth
  • 1/2 lime, juiced
  • 1/4 cup cilantro
  • sea salt & pepper, to taste
  • toppings: avocado, crushed tortilla chips, jalapeño, cilantro, dairy-free cheese

INSTRUCTIONS

  1. Heat the water (or oil, if preferred) in a soup pot or large dutch oven over medium heat. Stir in the onions and garlic, with a pinch of sea salt and pepper. Cook, stirring occasionally, until the onions are translucent.
  2. Stir in the jalapeño, carrot, red bell pepper, cumin, chili powder and red pepper flakes. Cook until vegetable are soft, about 7-9 minutes.

You can find complete recipes of this SPICY VEGAN BLACK BEAN SOUP in theglowingfridge.com

Categories
HEALTHY

Creamy Chicken Tortellini Soup

Light and cozy Creamy Chicken Tortellini Soup, a lighter version of a beloved classic comfort dish!

We are deep into our fall routine.

The kids have settled in school. We are outside as often as possible, enjoying the crisp fall weather and turning leaves. We hike. We wear hoodies. We pick apples. We start the occasional fire in the fire pit.

We make soup.

There is nothing, nothing, as comforting as walking into the house after a long day to the wafting aroma of chicken soup.

My family deserves that at least once a week, in my opinion. Pure cozy goodness to relax the mind and sooth the soul.

Today’s Creamy Chicken Tortellini Soup is a health-ified version of a heavier cream-based soup.

I haven’t removed the essential elements that make it special such as tender chicken, hearty cheese tortellini, and even a little cream. I’ve just reduced certain ingredients, so you can feel good about serving this Creamy Chicken Tortellini Soup to your family.

And maybe even having seconds.

I used plenty of fresh veggies and herbs, boneless skinless chicken breasts, and DeLallo Three Cheese Tortellini found in the dried pasta section of your grocery store.

I am partial to DeLallo products because they take such care in making sure they import and produce the very best Italian foods in the country.

Ingredients:

  • 1 tablespoon DeLallo Extra Virign Olive Oil
  • 1 large sweet onion, peeled and chopped
  • 1 red bell pepper, seeded and chopped
  • 2 cups sliced carrots
  • 4 garlic cloves, minced
  • 1 1/4 pounds boneless skinless chicken breast (2 large breasts)
  • 9 cups chicken broth
  • 8.8 ounce package DeLallo Three Cheese Tortellini
  • 1/4 – 1/3 cup heavy cream
  • 2 tablespoons packed frozen spinach (1/2 cup fresh baby spinach leaves)
  • 2 tablespoons fresh chopped parsley
  • 1 1/2 teaspoons dried thyme leaves (1 tablespoon fresh thyme leaves)
  • 1/2 teaspoon crushed red pepper
  • Salt and pepper

Directions:

  1. Place a large sauce pot over medium heat. Add the olive oil and chopped onions. Saute for 3 minutes to soften. Then add the chopped bell pepper, carrots, and garlic. Saute another 3 minutes.
  2. Add whole chicken breasts, chicken broth, dried thyme, crushed red pepper, 1 teaspoon salt, and 1/4 teaspoon ground black pepper to the pot. Bring to a simmer. Lower the heat a little and simmer 15 minutes, until the chicken in cooked through. Remove the chicken and place on a cutting board.

You can find complete recipes of this Creamy Chicken Tortellini Soup in aspicyperspective.com

Categories
HEALTHY

Healthy Slow Cooker Chicken Potato Soup

We’re sharing Healthy Slow Cooker Chicken Potato Soup today… Thick, creamy, and seemingly sinful!
Don’t you love meals that feel and taste super naughty, but aren’t?
Potato soup has always been one of my favorite soups for fall and winter. It’s a hearty, low cost, family-friendly dish my mother turned into an art form over the years. Making it always reminds me of her.
We ate potato soup often during my childhood. It always made the house smell deliciously welcoming.
I’ve remade my mom’s potato many times over the years. It never ceases to amaze me how simple it is. It’s also easy to adjust for personal taste and for health.
Yes, potato soup is a carb-based dish. Yet it can still be made as a low fat dinner, loaded with vitamins and minerals!

Ingredients:

  • 4 slices bacon, chopped (could be low fat turkey bacon)
  • 1 large onion, peeled and chopped
  • 3 garlic cloves, minced
  • 3 pounds russet potatoes, peeled and sliced thin
  • 1 1/2 pounds boneless skinless chicken breast
  • 2 cups sliced carrots
  • 2 cup sliced celery
  • 8 cups chicken broth
  • 1 teaspoon dried thyme
  • 1/3 cup fresh chopped parsley
  • Salt and pepper

Directions:

  1. Place a skillet over medium heat. Add the bacon and cook until brown, then add in the onions and garlic. Saute for 3-4 minutes to soften. (If using turkey bacon, cook in a nonstick skillet.) Pour the onions mixture into the crock of a large 6 quart slow cooker.
  2. Place the chicken breast on top of the onions. Add the sliced potatoes, carrots, celery, chicken broth, thyme, 1 1/2 teaspoons salt, and 1/2 teaspoon black pepper. Place the lid on the slow cooker. Turn on high and cook for 8-12 hours, stirring occasionally, until the potatoes are extremely soft. (Check the chicken at 7 hours. If it’s cooked through, cover and refrigerate until the potatoes are tender and breaking apart. If you happen to have a faster slow cooker, you do not want to overcook the chicken.)

You can find complete recipes of this Healthy Slow Cooker Chicken Potato Soup in aspicyperspective.com

Categories
HEALTHY

CHICKEN AVOCADO SOUP

So, I LOVE me some avocado, almost as much as cotton candy…well almost 😉 And you love avocados too – I know you do!! You can eat them, spread them on your face, or throw them in this soup for starters! Gotta love a veggie that has dual properties friends!! I’ve also seen where you can swap out butter for avocado in most baked goods too. I haven’t tried it myself – but sounds yummy – kinda – in a weird way 😉
This chicken avocado soup recipe is so very yummy. It’s also light, low in calories, and the huge chunks of avocado just melt in your mouth as you eat it – oh Y.U.M. Love love love – it’s one of our favorites to make & eat!

Ingredients

  • 2 chicken breasts
  • 3 teaspoons olive oil, divided
  • salt & freshly ground pepper to taste
  • 1 1/2 cups green onions, finely chopped, divided
  • 1 teaspoon minced garlic
  • 1 tomato, diced
  • 3 – 14.5oz cans chicken broth
  • 1/8 teaspoon cumin
  • 1 teaspoon coarse kosher salt
  • 2 avocados, diced
  • 1/2 cup cilantro, finely chopped
  • lime wedges

Instructions

  1. Season chicken with salt and pepper. In a large skillet over medium-high, heat 1 teaspoon of the olive oil. Add chicken to the heated skillet and lower temperature to medium, cover pan and grill chicken until the internal temperature reaches 165° F. Shred chicken and cover with foil to keep warm, then set aside.
  2. In a dutch oven or equivalent, heat the remaining 2 teaspoons of oil over medium heat until hot.
  3. Add the 1 cup chopped green onions and minced garlic to pot; Sauté about 2 minutes.

You can find complete recipes of this CHICKEN AVOCADO SOUP in mamamiss.com

Categories
HEALTHY

Red Curry Lentils

Red Curry Lentils? Perfect, thick, creamy, saucy, healthy and easy.
I need you to know that this. is. YUMMY.
Distractingly yummy.
Like, when I’m teaching a math lesson and I remember this waiting for me in my lunchbox, I drool a little bit and then I can’t remember the difference between concave and convex polygons. Which, by the way, does anyone use those in real life? Sometimes I just wonder.
I’ve kind of had a fling with lentils lately. These guys, this one, and now the Red Curry Lentils? I can barely stand it. Cheap, healthy, versatile, and absolutely delicious. Do they have lentils in the Philippines? Please Lord.
Not sure if you like lentils? Well, you do. Today you are going to love lentils.
Just cook your lentils and toss them in up this spicy red curry sauce with sauteed onions and a shot of coconut milk. OH MY PERFECTLY SPICY GOODNESS. Spread ’em on soft warm garlic naan, eat ’em straight up cold out of the fridge, stir ’em up into a big bowl of rice, or shovel ’em into your face. And your spouse’s face, and your kids face, and your face again.
See? You love ’em.

INGREDIENTS

  • 1½ cups lentils, rinsed and picked over
  • ½ large onion, diced
  • 2 tablespoons butter
  • 2 tablespoons red curry paste
  • ½ tablespoon garam masala
  • 1 teaspoon curry powder
  • ½ teaspoon turmeric
  • 1 teaspoon sugar
  • 1 teaspoon minced garlic
  • 1 teaspoon minced ginger
  • a few good shakes of cayenne pepper
  • 1 14 ounce can tomato puree
  • ¼ cup coconut milk or cream
  • cilantro for garnishing
  • rice for serving

INSTRUCTIONS

  1. Cook the lentils according to directions. Drain and set aside.
  2. Melt the butter in a large saucepan over medium high heat. Add the onion and saute for a few minutes until fragrant and golden. Add all the spices (curry paste, garam masala, curry powder, turmeric, cayenne, sugar, garlic, ginger) and stir fry for 1-2 minutes. Add the tomato puree; stir and simmer until smooth.

You can find complete recipes of this Red Curry Lentils in pinchofyum.com

Categories
HEALTHY

Slow Cooker Quinoa, Chicken and Kale Soup

It may seem as though I make every soup in the slow cooker lately. Well, basically, I do. I cant get enough soup this winter during these bitter cold days, and I love the fact that I can come home to a warm pot of soup waiting for me in my kitchen. I also realized a healthy recipe is much overdue here with all the holiday baking I’ve been doing.
This soup is loaded with with nutrition and you get plenty of protein from the chicken, quinoa, kale and beans. It’s so hearty and filling and amazingly delicious, that it’s hard to believe it’s actually good for you. I added a bit of lemon juice because I love the way lemon pairs with both quinoa and kale. I also chose to add in the beans because I like a soup with plenty of body, I’m not into those really brothy soups unless I’m sick or something. I need sustenance (thank you Thor). If I’m going to have soup as my main meal then it better be loaded. Which also means of course I couldn’t leave out the cheese :). Everything is better with a little bit of cheese sprinkled over it. If you are really aiming to be healthy you could leave it off but I say it’s worth the calories to add a tablespoon or two of parmesan. That’s the great thing about parmesan, thanks to it’s sharp flavor, a little of it will go a long way without adding a huge amount of calories. Enjoy!

Ingredients

  • 1 1/4 lbs boneless skinless chicken breasts (raw)
  • 1 1/4 cups chopped yellow onion (1 medium onion)
  • 1 cup chopped celery (about 3 stalks)
  • 4 cloves garlic, minced
  • 2 Tbsp extra virgin olive oil
  • 3/4 cup dry quinoa
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary, crushed
  • 4 (14.5 oz) cans low-sodium chicken broth (7 cups)
  • Salt and freshly ground black pepper, to taste
  • 1 (15.5 oz) can Great Northern or Cannellini beans, drained and rinsed
  • 4 cups packed kale, roughly chopped (thick ribs chopped and discarded)
  • 3 Tbsp chopped fresh parsley
  • 2 Tbsp fresh lemon juice
  • Finely shredded parmesan cheese, for serving

Directions

  1. Add chicken to a 6 or 7 quart slow cooker, then add onions, celery and garlic, then drizzle with olive oil. Add quinoa (for a more firm textured quinoa add during last 30 minutes to 1 hour of cooking, per reviewers comments), thyme, rosemary and pour in chicken broth. Season with salt and pepper to taste. Cover and cook on HIGH 3 1/2 – 4 hours or LOW 7 – 8 hours.

You can find complete recipes of this Slow Cooker Quinoa, Chicken and Kale Soup in cookingclassy.com

Categories
HEALTHY

Easy Unstuffed Cabbage Soup Recipe

Are you a cabbage roll fan but hate all the work involved to make them? If so, you need to try this easy unstuffed cabbage soup recipe.
My three year old has really been into soup lately. I’m not sure if it’s because of the cooler weather or the fact that she just likes to sip her food.
It’s really tough when you have picky eaters. When I was growing up, we just ate what we were given. There were no complaints or refusals.
My son, the oldest of three, has always been a great eater. Then my two daughters came along and were complete opposites.
My older daughter refused to eat any vegetable right from the start as a baby. It wasn’t until she was 18 that she decided to try salads and vegetables.
The younger daughter, the three year old, barely eats anything. And, I try not to force food on her. So, I get really excited when she asks to eat.
When my youngest saw me make this easy unstuffed cabbage soup recipe, she wanted to eat it immediately. Although she didn’t care for the meat, she was crazy about the rest.
It’s nice to have a little soup eater at home. And, she doesn’t mind eating the cabbage. Thank goodness it’s not a struggle getting her to eat low carb vegetables!
I love that it’s so easy to make soup. You really just have to cook up the meat and then add in everything else. And, it simmers on the stove or in the crock pot without needing much attention.

Ingredients

  • 2 packages Miracle Rice (7 ounces each) optional
  • 2 tablespoons olive oil
  • 1 small onion
  • 3-4 cloves garlic
  • 2 pounds ground beef
  • 1 teaspoon salt
  • dash pepper
  • 2 cans cans diced tomatoes (14.5 ounces each)
  • 1 can tomato paste (6 ounces)
  • 3 tablespoons Worcestershire sauce
  • 32 ounces chicken broth
  • 1 head cabbage sliced into strips
  • extra chicken broth optional

Instructions

  1. Prepare Miracle Rice (if using) by draining, soaking in water for 5 minutes, draining again, then boiling dry. Set aside.
  2. In large stock pot (I used 12 quart), heat oil and saute onions and garlic unit tender.
  3. Add ground beef to stock pot and season with salt and pepper. Cook until browned.

You can find complete recipes of this Easy Unstuffed Cabbage Soup Recipe in lowcarbyum.com

Categories
HEALTHY

CROCKPOT CHICKEN VEGGIE QUINOA SOUP

You know those vegetables that are left over from the last soup or dinner you made? The ones that tend to sit in the bottom drawer of your fridge just *waiting* to be made into something delicious? Because you always have good intentions for the leftover vegetables right? I always have those good intentions and then somehow I seem to find a few completely wilted celery stalks and some less than firm avocados (okay fine. squishy and brown beyond any desire to eat) in the bottom of the fridge. And honestly I hate wasting food.
I mean who doesn’t, right? And that is why this soup has become a favorite as of late. It’s totally customizable to keep any of your vegetables going to waste. It’s one of those recipes that makes you feel good in the “I just used the last bits of random veggies in the fridge” kind-of-way.
And THEN, you taste the soup, and it’s a whole new level of excitement. Because this soup is not only keeping you from wasting any small amounts of veggies, but it’s also tasty, filling, and very healthy. We’ve made this soup a few times now always using different vegetables. You can pretty much chop up and add just about whatever you have on hand or whatever you like.
My favorite combos always start with celery, carrots, and onion (chopped super fine and the husband can’t even tell there are in there (he’s not an onion fan)). If you add in the carrots slice them thin and small to get them tender in time with the other ingredients. And basically any other vegetable you add — make sure it’s chopped or sliced into pretty small bits so it can get cooked through in the time the chicken and quinoa is cooked in.
We’ve also tried both chicken breasts and thighs. The thighs result in a more tender (and a bit more flavorful) meat, but both will work. If you use chicken breasts, slice them into large chunks (about 3 chunks per breast) to help the chicken cook evenly with everything else.
Since quinoa absorbs liquid like crazy, I’ve found it’s best to only use the high setting when cooking this soup. Cook this soup on low and it turns into more of a stew (also good, just depends on what you like.) For a very brothy soup, you can always add in more broth and make sure to cook it just until the vegetables are tender and the chicken is cooked through.

INGREDIENTS :

  • 1 pound (~2 large) boneless skinless chicken breasts or 4-6 thighs
  • 1 can pinto beans
  • 1 can corn
  • 1/2 cup thinly sliced carrots
  • 1/2 cup sliced celery 2 stalks
  • 1/3 cup diced yellow onion
  • 3/4 cup quinoa I use garlic infused packet
  • 1/2 cup orange juice or extra broth
  • 1 can diced tomatoes with green chiles
  • 1 can (6 ounces) tomato paste
  • 2 teaspoons minced garlic
  • 5 cups chicken broth or stock
  • Seasoned salt and pepper

SEASONINGS :

  • 1-2 leaves bay
  • 1 teaspoon chicken seasoning blend or 1 teaspoon chicken bouillon
  • 2 teaspoons cajun seasoning*
  • 1 teaspoon oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • Salt and pepper
  • Toppings: low-fat sour cream, fresh cilantro, fresh lime wedges or lime juice

INSTRUCTIONS :

  1. Trim the fat off the chicken breasts or thighs. If using breasts, cut each breast into 3 large even pieces.
  2. Place the chicken breasts or thighs in the bottom of a large crockpot. I use a 6 quart crockpot.
  3. Add in the drained and rinsed pinto beans, drained corn, thinly sliced carrots, sliced celery, diced onion, quinoa (rinse if not pre-rinsed to remove the bitter saponin coating), orange juice (or extra broth), undrained can of diced tomatoes with green chiles (such as Ro-Tel), tomato paste, minced garlic, and chicken broth or stock.
  4. Add about 1 teaspoon seasoned salt (or to taste) and 1 teaspoon pepper (or to taste), bay leaves, chicken seasoning blend, cajun seasoning, oregano, ground cumin, and paprika.
  5. Stir and then cover and cook on high for 3-5 hours or until the chicken easily shreds and the quinoa has “popped.” My crockpot takes about 3 hours.
  6. The longer it cooks, the more liquid the quinoa absorbs which is why I don’t recommend cooking on low unless you are fine with a stew 🙂
  7. Remove the chicken and shred. Return to the crockpot.
  8. Remove the bay leaves and then enjoy the soup topped with optional toppings such as fresh cilantro, fresh lime, sour cream (we use low fat), and additional cajun seasoning, salt, pepper.

You can find complete recipes of this CROCKPOT CHICKEN VEGGIE QUINOA SOUP in chelseasmessyapron.com

Categories
AVOCADO

Chicken Avocado Lime Soup

Even though it’s summer I’m still eating soup like crazy. Maybe it has something to do with the fact that I’m not outside a lot, rather sitting in a nice and cool home. I’m seriously so grateful for air conditioning! I can’t imagine life without it. When I used to live in Arizona I’d hear people talk about how they grew up without air conditioning, in 110 degree+ weather! I’m sure I wouldn’t be eating hot soup in that. I’d be living at Bahama Bucks (the best snow cone place known to man, how I miss it.) and Cold Stone.
This soup is definitely a new favorite for me. It’s basically just avocado amped up tortilla soup. It is seriously loaded with avocado, as in about 1/2 an avocado per serving of soup. I love tortilla soup and lately I’m obsessed with avocados so this is just meant to be. If you want to keep this soup healthy then just omit the optional toppings, which I think that’s the way it’s intended to be but sometimes I just can’t resist. Like, ever. I see true healthy eating in my future…maybe. Life is too short not to enjoy good food, just all things in moderation right?
Enjoy!

Ingredients

  • 1 1/2 lbs boneless skinless chicken breasts*
  • 1 Tbsp olive oil
  • 1 cup chopped green onions (including whites, mince the whites)
  • 2 jalapeños, seeded and minced (leave seeds if you want soup spicy, omit if you don’t like heat)
  • 2 cloves garlic, minced
  • 4 (14.5 oz) cans low-sodium chicken broth
  • 2 Roma tomatoes, seeded and diced
  • 1/2 tsp ground cumin
  • Salt and freshly ground black pepper
  • 1/3 cup chopped cilantro
  • 3 Tbsp fresh lime juice
  • 3 medium avocados, peeled, cored and diced
  • Tortilla chips, monterrey jack cheese, sour cream for serving (optional)

Directions

  1. In a large pot heat 1 Tbsp olive oil over medium heat. Once hot, add green onions and jalapenos and saute until tender, about 2 minutes, adding garlic during last 30 seconds of sauteing. Add chicken broth, tomatoes, cumin, season with salt and pepper to taste and add chicken breasts. Bring mixture to a boil over medium-high heat.
  2. Then reduce heat to medium, cover with lid and allow to cook, stirring occasionally, until chicken has cooked through 10 – 15 minutes (cook time will vary based on thickness of chicken breasts). Reduce burner to warm heat, remove chicken from pan and let rest on a cutting board 5 minutes, then shred chicken and return to soup. Stir in cilantro and lime juice. Add avocados to soup just before serving (if you don’t plan on serving the soup right away, I would recommend adding the avocados to each bowl individually, about 1/2 an avocado per serving). Serve with tortilla chips, cheese and sour cream if desired.

You can find complete recipes of this Chicken Avocado Lime Soup in cookingclassy.com