The comforting and nourishing benefits of soup are plenty – most everyone can agree that there’s little more soothing than a warm bowl of chicken soup on a cold day or when you’re feeling under the weather. Here’s a few to try this month!
Chicken Lentil Barley Stew
- ½ cup green or brown lentils
- ½ cup pearl barley
- 1 ½ cups cooked chicken or turkey (diced or shredded)
- 1 14.5 ounce can low-sodium diced tomatoes
- 8 ounces sliced mushrooms
- 1 green bell pepper or celery, diced
- 3 carrots, peeled and chopped
- 1 yellow onion, diced
- 3 garlic cloves, minced
- 2 tablespoons olive oil
- 2 cups diced tomatoes – if using canned, get no salt added (delete)
- 5 cups vegetable/chicken broth – low sodium
- 2 tsps. Italian seasoning; add fresh herbs if desired
- Salt & pepper to taste
- Rinse the lentils under cold running water and drain; set them aside.
- In a large saucepan or Dutch oven, add the olive oil and sauté the onions, celery/bell pepper, carrots, mushrooms, and garlic for 2 minutes.
- Add the broth, lentils, barley and Italian seasoning. Bring the mixture to a boil. Reduce heat and simmer, covered, for 20 minutes.
- Stir in the chicken or turkey.
- Simmer, covered, for about 20 minutes.
- Add the diced tomatoes.
- Cook for 10-15 minutes and serve.
Nutritional Information Per Serving: Calories: 298; Total fat: 7.2 g (1.1 saturated fat); Cholesterol: 29 mg; Sodium: 118 mg; Carbohydrates: 37.8 g; Fiber: 7.6 g; Sugars: 7.5 g; Protein: 21.1 g
Roasted Veggie Soup
- 1 medium butternut squash, peeled and cut into 1-inch pieces
- 1 large red bell pepper, seeded and cut into 1-inch strips
- 2 large carrots, peeled and cut into 1-inch pieces
- 1 large red onion, diced
- 2-3 cloves garlic, minced
- 2 tbsp. olive oil
- 1 14.5 ounce can low-sodium diced tomatoes, undrained
- 4-5 cups water or low sodium broth; more if needed
- 1 teaspoon freshly grated ginger
- 1/2 teaspoon each ground turmeric, cumin and coriander, or more to taste
- Salt and pepper to taste
- Put the first 3 ingredients on a sheet pan in a single layer, may need 2 pans
- Drizzle 1.5 tbs olive oil over the vegetables
- Bake in a preheated oven for 400 degrees for 30-45 minutes until the butternut squash is cooked and the vegetables are roasted. Let cool.
- In a large soup pot, heat remaining ½ tablespoon oil over medium heat. Add onions and sauté until tender. Stir in garlic, ginger, turmeric, cumin and coriander; cook until fragrant, 1 to 2 minutes.
- Add diced tomatoes, roasted vegetables and water/broth
- Working in batches, puree soup with an immersion blender or in batches in a blender adding more liquid if needed to reach desired consistency. Return soup to the pot and reheat; season to taste with salt and pepper. Serve soup warm with a dollop of yogurt, chopped parsley or other fresh herbs on top.
Nutritional Information Per Serving: Calories: 220; Total fat: 9.9 g (1.4 saturated fat); Cholesterol: 0 mg; Sodium: 379 mg; Carbohydrates: 34.1 g; Fiber: 7.1 g; Sugars: 12.8 g; Protein: 3.9 g