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 fibre.
Whether you enjoy making a soup from scratch or are looking for a quick, 10-minute meal, there’s something for everyone.
Harvest Soup With Whole Grain Roll
Makes: 1 serving
Prep: 5 min Cook: 5 min
Ingredients
1½ cups canned reduced-sodium butternut squash or lentil soup
1 Tbsp balsamic vinegar
1 tsp olive oil
1 whole grain roll
Preparation
Heat butternut squash or lentil soup. Combine balsamic vinegar and olive oil. Dip whole grain roll in vinaigrette; serve with soup.
Nutrition Information
Per serving
Calories: 262; Total fat: 6 g; Saturated fat: 1 g; Sodium: 171 mg; Cholesterol: 0 mg; Total carbohydrates: 35 g; Fibre: 5 g; Sugars: 2 g; Protein: 16 g; Potassium: 581 mg
Serve with a side salad for a balanced meal.
Chili & Chips
Makes: 1 serving
Prep: 5 min Cook: 5 min
Ingredients
1 can turkey or vegetarian chili, low-sodium
1½ cups frozen broccoli
3 Tbsp shredded low-sodium cheddar cheese
½ cup crushed corn chips
Preparation
Mix together chili and broccoli and microwave about 5 minutes, until broccoli is tender. Top chili mixture with shredded cheese and crushed chips.
Nutrition Information
Per serving
Calories: 390; Total fat: 13 g; Saturated fat: 5 g; Sodium: 590 mg; Cholesterol: 21 mg; Total carbohydrates: 47 g; Fibre: 17 g; Sugars: 6 g; Protein: 25 g; Potassium: 432 mg
Look for brands of chili with less than 500 mg sodium per serving.
Burrito Stew
Makes: 6 servings
Prep: 15 min Cook: 35 min
Ingredients
1 Tbsp olive oil
2 green bell peppers, washed, seeded and diced
½ onion, diced
1 lb lean ground turkey
15 oz can low-sodium black beans, rinsed and drained
15 oz can low-sodium corn, rinsed and drained
14.5 oz can low-sodium diced tomatoes
4 oz can diced green chiles
2 tsp low-sodium taco seasoning
1 Tbsp chili powder
1 cup low-sodium chicken or vegetable broth
1 cup shredded reduced-fat cheddar jack cheese
Freshly ground salt and pepper to taste
½ cup fresh cilantro, chopped, or 2 Tbsp dried cilantro
Optional toppings: Greek yogurt, low-fat sour cream, guacamole, sliced fresh 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 15-20 minutes. Add a dash of salt and pepper to taste. Sprinkle with cilantro and your favorite toppings.
Nutrition Information
Per serving: 1 cup
Calories: 289; Total fat: 12 g; Saturated fat: 4 g; Sodium: 579 mg; Cholesterol: 67 g; Total carbohydrates: 22 g; Fibre: 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 tsp 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 tsp dried thyme
¼ tsp black pepper
3½ cups red potatoes, coarsely chopped
Preparation
Thoroughly wash collards and drain in a colander. Cut or tear leaves from stems and discard stems. Tear leaves into small bite-sized pieces. Pour oil into a medium-size saucepan. Place over medium heat and add onions. Cook for 5-6 minutes while stirring occasionally, until soft. Add broth, water and bacon and bring to a boil. Stir in collards and cook about 3 minutes, or until slightly wilted. Stir in carrots, bay leaf, thyme and pepper. Return to a boil, cover, lower heat and simmer for about 10 minutes. Stir in potatoes, cover and continue simmering for another 25-30 minutes, or until collards are tender. Remove bay leaf and discard. Serve hot.
Nutrition Information
Per serving: About 1 cup
Calories: 177; Total fat: 4 g; Saturated fat: 1 g; Sodium: 220 mg; Cholesterol: 8 g; Total carbohydrates: 29 g; Fibre: 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 Tbsp 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 oz can low-sodium diced tomatoes
6 cups low-sodium vegetable broth
1 tsp dried basil
1 tsp dried oregano
½ tsp black pepper
½ tsp salt
2 Tbsp freshly chopped parsley (or 2 tsp dried parsley)
Preparation
Place a large soup pot over medium-high heat and add olive oil. Toss in onions, carrots and celery and cook for 3-5 minutes, or until onions are translucent. Add in garlic and cook for 1 minute. Add in 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 Information
Per serving: 1 cup
Calories: 153; Total fat: 3 g; Saturated fat: 0 g; Sodium: 440 mg; Cholesterol: 0 g; Total carbohydrates: 31 g; Fibre: 9 g; Sugars: 13 g; Protein: 4 g; Potassium: 531 mg