5 hearty soup, stew and chili recipes for cooler nights
Warm up this season with these hearty and healthy soup, stew and chili recipes. They’re filled with nutritious whole foods and are packed with vitamins, minerals and fiber. Whether you enjoy making soup from scratch or are looking for a quick 10-minute meal, there’s something for everyone.
Burrito stew
Makes: 6 servings
Prep: 15 min Cook: 35 min
Ingredients
1 tablespoon olive oil
2 green bell peppers, washed, seeded and diced
½ onion, diced
1 pound lean ground turkey
15-ounce can low-sodium black beans, rinsed and drained
15-ounce can low-sodium corn, rinsed and drained
14½-ounce can low-sodium diced tomatoes
4-ounce can diced green chiles
2 teaspoons low-sodium taco seasoning
1 tablespoon chili powder
1 cup low-sodium chicken or vegetable broth
1 cup shredded reduced-fat cheddar-jack cheese
Salt and black pepper, to taste
½ cup fresh cilantro, chopped (or 2 tablespoons coriander)
Optional toppings: Greek yogurt, low-fat sour cream, guacamole, sliced avocado, hot sauce
Preparation
In a large sauté pan, heat the olive oil over medium heat.
Sauté the onions and peppers.
Add turkey meat and cook until browned.
Stir in black beans, corn, tomatoes, green chiles, taco seasoning and chili powder.
Pour in broth and then bring to a light boil.
Cover the pan and reduce heat to low. Cook for an additional 15 to 20 minutes. Add a dash of salt and pepper to taste. Sprinkle with cilantro and your favorite toppings.
Nutrition
(serving size: 1 cup)
Calories: 289; total fat: 12 g; saturated fat: 4 g; sodium: 579 mg; cholesterol: 67 g; total carbohydrates: 22 g; fiber: 5 g; sugars: 6 g; protein: 24 g; potassium: 850 mg
Southern-style soup with greens
Makes: 5 servings
Prep: 15 min Cook: 60 min
Ingredients
1 bunch fresh collard greens (about 3 cups)
2 teaspoons olive oil
2 medium onions, diced
4 cups low-sodium chicken broth
2½ cups water
5 slices smoked turkey bacon, diced
6 large carrots, peeled and cut into ¼-inch slices
1 bay leaf
¼ teaspoon dried thyme
¼ teaspoon black pepper
3½ cups red potatoes, coarsely chopped
Preparation
Thoroughly wash collard greens and drain in a colander.
Cut or tear leaves from stems and discard stems. Tear leaves into small bite-sized pieces.
To a medium-sized saucepan, add olive oil.
Place over medium heat and add onions. Cook for 5 to 6 minutes while stirring occasionally, until soft.
Add broth, water and bacon and bring to a boil.
Stir in collard greens and cook about 3 minutes or until slightly wilted.
Stir in carrots, bay leaf, dried thyme and black pepper.
Return to a boil, then cover pan, lower the heat and simmer for about 10 minutes.
Stir in potatoes, cover and continue simmering for another 25 to 30 minutes or until tender.
Remove bay leaf and discard. Serve hot.
Nutrition
(serving size: about 1 cup)
Calories: 177; total fat: 4 g; saturated fat: 1 g; sodium: 220 mg; cholesterol: 8 g; total carbohydrates: 29 g; fiber: 5 g; sugars: 6 g; protein: 7 g; potassium: 249 mg
Fallin’ for cabbage soup
Makes: 6 servings
Prep: 15 min Cook: 45 min
Ingredients
1 tablespoon olive oil
1 large yellow onion, chopped
2 carrots, peeled and chopped
2 celery stalks, chopped
2 garlic cloves, minced
1 medium sweet potato, peeled and chopped (about 1½ cups)
2 cups butternut squash, peeled and chopped
2 cups cauliflower florets, chopped
2 cups sliced cabbage
28-ounce can low-sodium diced tomatoes
6 cups low-sodium vegetable broth
1 teaspoon dried basil
1 teaspoon dried oregano
½ teaspoon black pepper
½ teaspoon salt
2 tablespoons freshly chopped parsley (or 2 teaspoons dried parsley)
Preparation
Place a large soup pot over medium-high heat and add olive oil.
Add onions, carrots and celery and cook for 3 to 5 minutes or until onions are translucent.
Add garlic and cook for 1 minute.
Add sweet potato, butternut squash and cauliflower. Cook for 5 minutes.
Stir in cabbage, diced tomatoes, vegetable broth and herbs.
Bring to a boil and then let simmer, uncovered, over medium heat for 30 minutes.
Top with fresh or dried parsley and serve warm.
Nutrition
(serving size: 1 cup)
Calories: 153; total fat: 3 g; saturated fat: 0 g; sodium: 440 mg; cholesterol: 0 g; total carbohydrates: 31 g; fiber: 9 g; sugars: 13 g; protein: 4 g; potassium: 531 mg
Chili & chips
Tip: Look for brands of chili with less than 500 milligrams sodium per serving.
Makes: 1 serving
Prep: 5 min Cook: 5 min
Ingredients
15-ounce can reduced-sodium vegetarian chili
1½ cups frozen broccoli
3 tablespoons shredded cheddar cheese
½ cup crushed corn chips
Preparation
In a bowl, mix together chili and broccoli.
Microwave about 5 minutes or until broccoli is tender.
Top chili mixture with shredded cheese and crushed chips.
Nutrition
Calories: 390; total fat: 13 g; saturated fat: 5 g; sodium: 590 mg; cholesterol: 21 mg; total carbohydrates: 47 g; fiber: 17 g; sugars: 6 g; protein: 25 g; potassium: 432 mg
Harvest soup with whole grain roll
Serve with a side salad for a balanced meal.
Makes 1 serving
Prep: 5 min Cook: 5 min
Ingredients
1½ cups (or 15-ounce can) reduced-sodium butternut squash soup
1 tablespoon balsamic vinegar
1 teaspoon olive oil
1 whole grain roll
Preparation
In a pan or the microwave, heat butternut squash soup.
In a small bowl, combine balsamic vinegar and olive oil.
Dip whole grain roll in vinaigrette; serve with the soup.
Nutrition
Calories: 293; total fat: 9 g; saturated fat: 1 g; sodium: 585 mg; cholesterol: 0 mg; total carbohydrates: 47 g; fiber: 5 g; sugars: 11 g; protein: 6 g; potassium: 574 mg