1
Brent Hofacker/Adobe Stock
Slow Cooker Chicken and Wild Rice Soup
There’s no feeling as good as a “set it and forget it” healthy meal, except maybe one that is also freezer friendly! This simple soup recipe is packed with veggies and whole grains, helping you meet your fiber, vitamin, and mineral requirements for the day. For example, carrots are packed with beta-carotene and mushrooms can add a dose of vitamin D to your dish, per the USDA.
5.0 out of 1 reviews
SERVES
6
CALORIES PER SERVING
341
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
2 hr 10 min
TOTAL TIME
2 hr 20 min
Ingredients
2 tbsp extra-virgin olive oil
1 medium yellow onion, diced
½ lb baby portobello mushrooms, chopped
4 medium carrots, skin intact, chopped
2 ribs celery, chopped
4 cloves garlic, minced
6 cups low-sodium chicken broth
1 ½ lb boneless skinless chicken thighs
¾ tsp dried thyme
¾ tsp kosher salt
½ tsp freshly-ground black pepper
1 cup dry wild rice
1 cup low-fat (1 percent) milk (optional)
Directions
1 Place a large skillet over medium heat. Add olive oil, mushrooms, carrots, and celery, and cook until onions are translucent, 7 to 10 minutes. Add garlic and cook 1 minute more.
2 Place cooked veggies, broth, chicken, thyme, salt, pepper, and rice in a slow cooker and cook on low for 5 to 6 hours, or on high for 2 to 3 hours. Stir in milk, if using, before serving.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
341
total fat
13g
saturated fat
2.7g
protein
29g
carbohydrates
30g
fiber
3.9g
sugar
5g
added sugar
1g
sodium
428mg
Tips
If freezing, omit the milk. You can add, if desired, after the soup is defrosted.
TAGS:
Mediterranean, Gluten-Free, High-Protein, Low-Calorie, Family-Friendly, Lunch, Dinner
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2
Adobe Stock
Split Pea Soup
While traditional split pea soup is notoriously high in sodium, this heart-healthy soup cuts the salt with herbs for flavor and uses low-sodium broth. Split peas are packed with gut-friendly fiber, notes the USDA, making this soup both filling and a boon to your microbiome, according to a study published in December 2022in Microorganisms.
5.0 out of 1 reviews
SERVES
6
CALORIES PER SERVING
259
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
1 hr 10 min
TOTAL TIME
1 hr 20 min
Ingredients
2 tbsp extra-virgin olive oil
1 yellow onion, diced
3 carrots, chopped
3 ribs celery, chopped
2 cloves garlic, minced
6 cups low-sodium vegetable broth
1 lb dry green split peas
3 bay leaves
1 tsp fresh thyme
¾ tsp kosher salt
¼ tsp freshly-ground black pepper
1 lb ham bone with meat or ham shank (optional)
Directions
1 Place a large stockpot over medium heat. Add olive oil, onion, and celery and cook until onion is translucent, 7 to 10 minutes. Add garlic and cook until fragrant, about 1 minute more.
2 Stir in vegetable broth, 2 cups of water, split peas, bay leaves, thyme, salt, pepper, and ham, if using. Bring to a boil, reduce heat, cover, and simmer until peas are tender, about 60 to 80 minutes.
3 If using a ham bone, remove it. Carefully slice the ham and return it to the soup.
Nutrition Facts
Amount per serving
Serving size1½ cups
calories
259
total fat
5g
saturated fat
0.7g
protein
19g
carbohydrates
53g
fiber
20.2g
sugar
6g
added sugar
1g
sodium
340mg
Tips
If freezing, be sure to leave extra room in the container for the soup to expand. Freeze for up to 3 months.
TAGS:
Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, High-Fiber, Low-Calorie, Cholesterol-Conscious, Lunch, Dinner
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3
Adobe Stock
Chicken Tortilla Soup
Like Taco Tuesday in a bowl, this flavorful soup makes for a satisfying weeknight dinner with almost no prep time required. Kidney beans add plant-based protein and fiber, according to data from the USDA. Tomatoes are one of the most concentrated sources of the antioxidant lycopene, and consuming them regularly has been linked to lower mortality from all causes, including cardiovascular disease and some cancers, according to research.
5.0 out of 1 reviews
SERVES
6
CALORIES PER SERVING
315
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
40 min
TOTAL TIME
50 min
Ingredients
6 cups low-sodium chicken broth
1 15-oz can no-salt-added diced tomatoes
1 4-oz can diced green chiles
2 lbs raw chicken breast or chicken tenderloins
2 15-oz can no-salt-added kidney beans, drained and rinsed
2 cups frozen corn
½ tsp onion powder
¼ tsp chili powder
½ tsp kosher salt
¼ tsp freshly ground black pepper
Optional toppings: Avocado slices, lime wedges, sliced flour tortillas
Directions
1 Place all ingredients (exceptoptional toppings) and 2 cups of water in a large stockpot over medium-high heat. Bring to a boil, cover, reduce heat, and simmer until chicken is cooked through and reaches an internal temperature of 165 degrees F, about 30 minutes.
2 Remove chicken from broth and use two forks to carefully shred before returning to the pot. Top with optional toppings as desired before serving.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
315
total fat
4g
saturated fat
0.9g
protein
42g
carbohydrates
27g
fiber
9.4g
sugar
5.2g
added sugar
1g
sodium
385mg
TAGS:
Heart-Healthy, Diabetes-Friendly, Mediterranean, Gluten-Free, High-Fiber, Low-Calorie, Cholesterol-Conscious, Lunch, Dinner
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4
Adobe Stock
Lentil Soup
Lentils are a type of legume, which the Harvard T.H. Chan School of Public Health notes are a source of protein, fiber, folate, iron, potassium, and manganese, making them a healthy addition to any diet. Plus, as Colorado State University states, eating more plant-based protein, like that found in legumes, has been shown to decrease the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Soup is an easy and delicious way to incorporate more legumes into your diet!
5.0 out of 2 reviews
SERVES
8
CALORIES PER SERVING
261
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
45 min
TOTAL TIME
55 min
Ingredients
2 tbsp extra-virgin olive oil
1 sweet onion, diced
3 medium carrots, skin intact, diced
2 ribs celery, diced
2 cups dried brown lentils, rinsed and drained
6 cups low-sodium vegetable broth
1 15-oz can crushed tomatoes
1 tsp paprika
½ tsp ground cumin
½ tsp kosher salt
¼ tsp freshly ground black pepper
1 lemon zested and juiced
Directions
1 Place a large stockpot over medium heat. Add olive oil, onion, carrots, and celery and cook, stirring frequently, until vegetables are tender, about 7 to 10 minutes.
2 Add lentils, broth, tomatoes, paprika, cumin, salt, and pepper. Bring to a boil, reduce heat, cover and simmer until lentils are tender, 35 to 40 minutes. Use an immersion blender to blend soup, if desired. Stir in ½ tsplemon zest and lemon juice before serving.
Nutrition Facts
Amount per serving
Serving size 1½ cups
calories
261
total fat
4g
saturated fat
0.5g
protein
13g
carbohydrates
46g
fiber
11.5g
sugar
7.2g
added sugar
0.7g
sodium
287mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, High-Fiber, Low-Calorie, Cholesterol-Conscious, Lunch, Dinner
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5
Brent Hofacker/Adobe Stock
Black Bean Soup
Homemade soup is surprisingly easy to make and much healthier and lower in sodium than anything that comes in a can. For example, data from the USDAsuggests there is 1,200 mg of sodium in just 1 cup of canned black bean soup, while this healthier version contains just over 300 mg in a 1½ cup serving. As an added bonus, theUSDAnotes that black beans are a rich source of fiber, which can help with regularity and gut health, according tothe Harvard T.H. Chan School of Public Health.
5.0 out of 1 reviews
SERVES
8
CALORIES PER SERVING
252
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
40 min
TOTAL TIME
50 min
Ingredients
2 tbsp extra-virgin olive oil
2 medium yellow onions, diced
2 ribs celery, diced
2 medium carrots, diced
5 cloves garlic, minced
4 15-oz cans low-sodium black beans, drained and rinsed
4 cups low-sodium vegetable broth
2 tsp ground cumin
½ tsp kosher salt
¼ tsp freshly ground black pepper
3 tbsp fresh cilantro, finely chopped
Optional toppings: Avocado; red onion; fresh cilantro; lime wedges; plain, nonfat Greek yogurt
Directions
1 Place a large stockpot over medium heat. Add olive oil, onions, celery, and carrots. Cook until vegetables are tender, 7 to 10 minutes. Add garlic and cook until fragrant, about 1 minute more.
2 Stir in black beans, broth, cumin, salt, and pepper and cook until beans are very tender, about 30 minutes.
3 Stir in cilantro and use an immersion blender to blend to a smooth texture or your desired consistency. Alternately, carefully transfer soup to a countertop blender and blend until smooth, working in batches as needed.
Nutrition Facts
Amount per serving
Serving size1 ½ cups
calories
252
total fat
4g
saturated fat
0.7g
protein
14g
carbohydrates
41g
fiber
16g
sugar
3.4g
added sugar
0.5g
sodium
327mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, High-Fiber, Low-Calorie, Anti-Inflammatory, Cholesterol-Conscious, Lunch, Dinner
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6
Alamy
Vegan Potato-Leek Soup
You don’t have to be vegan to enjoy this soup and reap its healthy benefits. AsCleveland Clinicpoints out, more plant-based foods like this dish in your diet may help decrease blood pressure and therisk of heart diseaseand certaintypes of cancer. Indeed, astudy published in the September 2021Journal of Urologyfound that in men younger than 65, aplant-based dietdecreased the overall risk ofprostate cancerby 19 percent and the risk of dying from the disease by 47 percent.
contains Soy
5.0 out of 4 reviews
SERVES
8
CALORIES PER SERVING
173
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
40 min
Ingredients
3 tbsp extra-virgin olive oil
4 leeks, white and light green parts only, roughly chopped
1 rib celery, diced
3 cloves garlic, minced
2 lb Yukon gold potatoes, skin on, chopped into ½-inch pieces
4 cups low-sodium vegetable broth
1 tsp dried thyme
1 tsp dried rosemary
½ tsp ground coriander
2 bay leaves
1 cup unsweetened plain soy milk
2 tsp kosher salt
½ tsp freshly ground black pepper
Directions
1 Place a large stockpot over medium heat and add oil, leeks, celery, and garlic. Cook, stirring frequently, until vegetables are soft and tender, about 10 minutes.
2 Add potatoes, broth, thyme, rosemary, coriander, and bay leaves and bring to a boil. Lower heat, cover, and simmer until potatoes are very soft, about 20 minutes.
3 Remove from heat. Cool slightly, then strain out bay leaves and puree the soup using an immersion or countertop blender.
4 Return mixture to stockpot over medium, addsoy milk, and simmer. Season with salt and pepper and serve.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
173
total fat
6g
saturated fat
0.8g
protein
4g
carbohydrates
29g
fiber
3.3g
sugar
4g
added sugar
0g
sodium
400mg
TAGS:
Soy, Gluten-free, Side Dish, Mediterranean, Vegetarian, Vegan
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7
Harald Walker/Adobe Stock
Quick Vegetable Barley Soup
Homemade soup is easier to prepare than one might think, but it usually isn’t at the top of your list of quick and easy recipes. Here, all of the ingredients are cooked in a pressure cooker so that this delicious soup is ready in no time! This soup is packed with vegetables and whole grains for a meal that’s both nutritious and filling. And with almost 14 grams of fiber per serving, you’ll be well on your way to meeting your fiber needs for the day!
4.2 out of 9 reviews
SERVES
6
CALORIES PER SERVING
296
AUTHOR
Kelly Kennedy, RDN
PREP TIME
2 min
COOK TIME
18 min
TOTAL TIME
20 min
Ingredients
8 cups low-sodium vegetable broth
1, 28-oz can diced tomatoes
1 cup frozen peas and carrots
2 cups dry pearl barley
2 cups fresh kale, finely chopped
½ tsp kosher salt
¼ tsp freshly-ground black pepper
Directions
1 Place broth, tomatoes, peas, carrots, and barley in the pot of a pressure cooker. Cover pressure cooker, make sure it is sealed, and set it to 8 minutes.
2 Once pressure cooker is done, quick release the pressure, being careful of the steam.
3 Stir in kale, season with salt and pepper, and serve.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
296
total fat
1g
saturated fat
0.2g
protein
9g
carbohydrates
64g
fiber
13.9g
sugar
6.3g
added sugar
1.3g
sodium
499mg
TAGS:
Mediterranean, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Family-Friendly, Quick & Easy, Lunch, Dinner
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8
Getty Images
Celeriac and Apple Soup
Don’t let this lumpy brown root veggie's appearance put you off — celeriac, or celery root (it’s the root of the celery plant!), is a good source of vitamins B6 and C and an excellent source of vitamin K, per the U.S. Department of Agriculture (USDA). It's got a similar mild flavor to celery and is versatile — which is good, because at roughly the size of a grapefruit, there’s a lot to go around. Celeriac adds a nice crunch to salads when raw, or cook it and add to soups, stews, or roasted veggie medleys.
5.0 out of 2 reviews
SERVES
6
CALORIES PER SERVING
177
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
20 min
COOK TIME
40 min
TOTAL TIME
1 hr
Ingredients
2 tbsp extra-virgin olive oil
1 medium onion, diced
1 rib celery, sliced
3 cloves garlic, minced
2 grapefruit-size celeriac, peeled and diced
1 medium russet potato
2 medium apples, peeled and chopped
5 cups low-sodium chicken broth or vegetable broth, plus more to adjust thickness
½ tsp kosher salt
¼ tsp ground white pepper
½ tsp ground rosemary
½ tsp ground thyme
Directions
1 Heat a large stockpot over medium-high heat. Add olive oil, onion, celery, and garlic. Cook, stirring frequently until the vegetables become fragrant, about 3 minutes.
2 Add celeriac, potato, apple, and broth. Bring to a boil, reduce heat, cover, and simmer until ingredients are soft, about 35–40 minutes.
3 Season with salt, pepper, rosemary, and thyme. Use an immersion blender or cool slightly and transfer mixture to a standard blender. Puree until smooth, adding more broth as needed to reach desired consistency.
Nutrition Facts
Amount per serving
Serving sizeAbout 1 cup per serving
calories
177
total fat
5g
saturated fat
0.8g
protein
4g
carbohydrates
32g
fiber
5.5g
sugar
10g
added sugar
0.1g
sodium
271mg
TAGS:
Gluten-free, High-Fiber, Mediterranean, Side Dish
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9
Svetlana Monyakova/iStock
Curried Pumpkin Soup
Nothing combines the flavors and feelings of autumn quite like pumpkin soup. Here, the rich flavor of curry brings this soup to life while lending the anti-inflammatory benefits of the spices it contains (namelyturmeric, asJohns Hopkins Medicinenotes). A touch of black pepper is added to increase your body’s ability to absorb the curcumin from the turmeric, as described in the results of apast study. Low-sodium broth makes this recipe healthier for your ticker.
5.0 out of 5 reviews
SERVES
6
CALORIES PER SERVING
165
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
COOK TIME
25 min
TOTAL TIME
40 min
Ingredients
2 tbsp olive oil
1 large sweet onion, diced
2 cloves garlic, minced
2 medium apples, peeled and diced
1 medium sugar pumpkin (about 4 to 5 lb), roasted as above
4 cups low-sodium vegetable or chicken broth (plus more as needed)
1 tbsp ground curry powder (plus more to taste)
½ tsp ground nutmeg
1 tsp ground cumin
1½ tsp kosher salt, plus more to taste
½ tsp freshly ground black pepper
½ cup whole milk (optional)
Directions
1 Place a large stockpot over medium heat. Add olive oil and onion and sauté until onions begin to soften, about 5 minutes.
2 Add garlic and apple to stockpot. Sauté, stirring occasionally, until ingredients are soft, about 5–10 more minutes.
3 Add pumpkin and broth and bring mixture to a boil, then reduce to a simmer. Cover and continue to simmer for 15 minutes.
4 Remove pot from heat. Blend using an immersion blender or cool slightly and use a countertop blender.
5 Return to stove and season with curry powder, nutmeg, cumin, salt, and pepper. Stir in milk, if using, and serve.
Nutrition Facts
Amount per serving
Serving size1⅔ cup
calories
165
total fat
5g
saturated fat
0.8g
protein
3g
carbohydrates
31g
fiber
4g
sugar
17g
added sugar
1g
sodium
369mg
TAGS:
Gluten-free, Vegetarian, Vegan, Side Dish
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10
Nelea Reazanteva/Adobe Stock
One-Pot Minestrone Soup
Soup is one of the quickest and easiest ways to get a nutritious dinner on the table on a busy weeknight. Everything can be assembled and cooked in one pot for fewer dishes. A can of kidney beans serves as a source of plant-based protein and fiber (according to the USDA), leaving you feeling satisfied while helping you to meet your nutritional needs and health goals. Make the recipe gluten-free by using rice, quinoa, or gluten-free pasta.
contains Wheat
4.8 out of 15 reviews
SERVES
6
CALORIES PER SERVING
299
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
18 min
TOTAL TIME
28 min
Ingredients
3 tbsp extra-virgin olive oil
1 yellow onion, diced
3 rib celery, diced
2 carrots, diced (skin intact)
2 cloves garlic, minced
1 15-oz can no-salt-added kidney beans, drained and rinsed
1 28-oz can no-salt-added diced tomatoes
8 cups low-sodium vegetable broth
1 medium zucchini, diced
½ lb ditalini, orzo, or other small pasta, preferably whole-grain
1 tsp dried oregano
1 tsp dried thyme
Fresh parsley, for garnish (optional)
Directions
1 Place a large stock pot over medium-high heat. Add olive oil, onion, celery, carrots, and garlic. Cook, stirring frequently, until vegetables are tender, about 5 to 7 minutes.
2 Stir in kidney beans, tomatoes, and broth and bring to a boil. Lower heat and allow mixture to simmer, about 5 to 10 minutes.
3 Stir in zucchini, pasta, oregano, and thyme and simmer until the pasta is tender, about 8 to 10 minutes. Serve garnished with parsley, if desired.
Nutrition Facts
Amount per serving
Serving size2½ cups
calories
299
total fat
8g
saturated fat
1g
protein
9g
carbohydrates
49g
fiber
8.6g
sugar
9.3g
added sugar
1.3g
sodium
210mg
Tips
If freezing your soup, do so before you add the pasta. Then, when defrosting, add cooked pasta just before serving.
TAGS:
Wheat, Diabetes-Friendly, Heart-Healthy, Mediterranean, Vegetarian, Vegan, High-Fiber, Cholesterol-Conscious, Family-Friendly, Quick & Easy, Dinner