Butternut Squash and Kale Soup

It’s the season of red Starbucks cups and butternut squash!  Butternut squash is one of those super delicious foods, but sometimes it’s really annoying to peel… and why the heck does it have to be so heavy?!  If you can find the peeled and diced packaged versions, go crazy!  For the rest of you, invest in a good peeler and sharp chef’s knife.  This soup made a ton but it just get’s better as the flavors meld together over a couple of days. This is a great winter comfort dish without all the extra kcals, so enjoy!

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Serves: 2 (+4 lunches- wahoo!)

Ingredients

  • 1 tablespoon olive oil
  • 1/2 onion, diced
  • 3 cloves garlic, diced
  • 2 carrots, peeled and diced
  • 1 butternut squash, peeled and diced
  • 1 teaspoon oregano
  • juice of 1 lemon
  • 32 oz Vegetable stock
  • 1 can pinto beans, rinsed and drained
  • 3 cups chopped kale
  • 1/4 cup milk of choice
  • 1/4 cup fresh dill, chopped
  • salt and pepper to taste

Directions

  1. Heat a soup pot on medium and add the olive oil
  2. Add the onions and garlic, saute until translucent, about 3 minutes.
  3. Add the carrots, butternut squash, oregano, and lemon. Stir frequently for 1 minute.
  4. Add the vegetable stock and allow the soup to come to a boil, then reduce the heat to let it simmer for about 20 minutes until the squash is soft when pierced with a fork. If the liquid evaporates too much, add an additional cup of water.
  5. Use an immersion blender and blend the soup until the desired consistency is reached.  I did mine about 3/4 of the way, meaning there were still some pieces of butternut squash left in it.  You can obviously blend it all the way too… and in a blender if you want!
  6. Lastly, add the beans, kale, milk, and dill. Stir for 2-3 minutes until kale becomes soft and wilted, then serve!
Giant pot of soup. My pot, by the way, is from World Market... and it's amazing ($13). It's made of enamel (think camping bowls/mugs etc.). Super easy to clean and store and its so pretty.

Giant pot of soup. My pot, by the way, is from World Market… and it’s amazing ($13). It’s made of enamel (think camping bowls/mugs etc.). Super easy to clean and store and its so pretty.

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Parmesan Herb Chicken Noodle Soup

Soup, as you can probably tell by this point, is a definite staple in my diet.  Especially since this has been a record breaking winter up in Boston, at about 100 inches of snow so far, I need vats of this stuff on hand. As Jimmy Fallon would say, EW.   Soup can be utterly dull and boring which is what I try to avoid at all costs by adding tons of herbs, parmesan cheese, and lemon juice.  I also poach the entire chicken breast in the soup which adds a nice chicken-y flavor without all the work of dealing with bones etc.  Hope you enjoy!

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Parmesan Herb Chicken Noodle Soup

Serves: 2-4

Ingredients:

  • 2 tbsp olive oil
  • 4 cloves garlic, diced
  • 1/2 red onion, diced
  • 7 carrots, diced
  • 1 tbsp herbes de provence
  • Juice 1/2 lemon
  • 1 – 1.5 lbs chicken breast
  • fresh ground black pepper
  • 32 oz chicken broth
  • 1 cup of water
  • 1 cup whole wheat pasta noodles
  • 1 cup fresh chopped parsely
  • 1/2 cup fresh chopped dill
  • 1/2 cup parmesan cheese

Directions:

1. Place a pot on medium heat.  Add olive oil, garlic, and red onion. Saute for 2-3 minutes, stiring frequently.  Add carrots and herbs de provence, stir frequently and allow to cook for another 2-3 minutes.

2. Add the lemon juice, whole chicken breast, pepper, broth, and water.  Simmer for about 20 minutes or until chicken breast is cooked through completely.

3. Once chicken is cooked, remove from the pot and place in a large bowl.  Using two forks, shred the chicken into bite size pieces.  You can also dice the chicken if you prefer.  Once finished, place chicken pieces back into the pot.

4. Add pasta noodles and allow to cook for another 10 minutes until they are cooked through.

5. Lastly, add the parsley, dill, and parmesan cheese.  Serve with sliced lemon.

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Hearty Tomato and White Bean Soup

If it hasn’t become clear how obsessed I am with Trader Joe’s Tomato soup, i’m not sure how else I can drive it home!  It really is incredibly delicious, low calorie, low sodium, and very flavorful.  Per usual, i’ve stuffed this soup with plenty of healthy ingredients so you can get the most bang for your bowl of soup.  Enjoy!

The Healthy Bachelorette: Hearty Tomato Soup with White Beans and Sourdough Croutons

 

Hearty Tomato and White Bean Soup 

Serves 4

Ingredients:

  • 2 tablespoons olive oil
  • 1/2 cup diced white onion
  • 4 cloves diced garlic
  • 2 cups quartered cherry tomatoes
  • 1 tablespoon herbes de provence
  • 1 Quart Trader Joes Low Sodium Creamy Tomato Soup (or tomato based soup of your choice)
  • 1 cup water or low sodium chicken stock
  • 1/4 cup dried Barley (quick cooking or regular)
  • 1 can white beans, rinsed and drained
  • Fresh ground pepper to taste
  • Fresh basil and/or parsley for serving

Directions:

1. Heat a pot on the stove on low-medium heat with olive oil. Sweat the onion and garlic, covered, for 3-5 minutes until onions turns clear.

2. Next, stir in the tomatoes and herbs and cover. Let cook for another 3-5 minutes.

3. Pour in your tomato based soup and 1 cup of water/chicken stock.  Let soup come to a light simmer (slow, small bubbles at the top), then add in your barley. Let simmer for about 10 minutes if you are using quick cooking, or 25 minutes if using regular barley.

4. Once your barley is fully cooked, add in the white beans, fresh ground pepper, basil and stir!

5. Serve with sourdough croutons (recipe below), and enjoy!

 

Sourdough Croutons

Ingredients:

  • 2 slices day-old sourdough bread, cut into small pieces
  • 2-3 tablespoons olive oil
  • Black pepper
  • Garlic Powder

Directions:

  1. Toss the sourdough bread pieces, olive oil, black pepper and garlic powder in a mixing bowl until evenly coated.
  2. Bake for 7-10 minutes on 350 degrees in a traditional or toaster oven.
  3. Place on top of The Healthy Bachelorette Hearty Tomato and White Bean Soup!

 

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The Healthy Bachelorette: Hearty White Bean and Tomato Soup

Chunky Tomato & Veggie Rice Soup

This type of soup is perfect for a chilly fall evening. When you’re looking for something tasty and comforting without loading on the kcal’s. This is easily made with a variety of veggies, tomato based soup, chicken stock, and brown rice and it cooks in 30 minutes!  I topped it with some leftover chicken breast I had, however, in the past I have also poached an egg in it before- also tastes great as is! I used low sodium tomato based soup and chicken stock and I added in some extra fresh veggies right at the end for added texture, fiber, and flavor, YUM!  This tastes even better for lunch the next day!

Chunky Tomato & Veggie Rice Soup

Serves 4

Ingredients:

  • 2 tablespoons olive oil
  • 1/2 cup diced red onion
  • 4 diced garlic cloves
  • 2 teaspoons herbs de provence
  • 1 red pepper finely diced
  • 3 cups tomato based soup (pictured below)
  • 1 cup low sodium chicken stock
  • 1/2 cup brown rice
  • 2 cups fresh diced tomatoes
  • 1/2 cup chopped fresh parsely
  • parmesan cheese for serving
  • Fresh pepper to taste

Directions:

1. Heat olive oil in a pot on low-medium heat. Chop your onion, garlic, and red pepper and add into the pot along with your herbs de provence. Cover and sweat the ingredients for 2-3 minutes.

2. Pour in the tomato based soup and chicken stock. Let it simmer for about 5 minutes.

3. Add in the 1/2 cup of brown rice to the pot. Cover and simmer for 20 minutes until brown rice is cooked through.

4. Lastly, add in the fresh tomatoes and parsley, stir together.

5. Serve with fresh ground pepper and parmesan cheese!

 

Garlic, onion, red pepper, and herbs de provence!

Garlic, onion, red pepper, and herbs de provence!

Sweating the veg on low- med heat makes them more aromatic and impart more natural flavor into your dish!

Sweating the veg on low- med heat makes them more aromatic and impart more natural flavor into your dish!

Good examples of stock and tomato base soup to use!

Good examples of stock and tomato base soup to use!

Simmering soup, brown rice going in!

Simmering soup, brown rice going in!

 

Fresh veg for the end, right before serving

Fresh veg for the end, right before serving

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