1. Chicken & White Bean Soup
Cook Time: 25 mins
Total Time: 25 mins
Servings: 6
Yield: Makes 6 servings, 1 1/2 cups each
Ingredients
2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
2 (14 ounce) cans reduced-sodium chicken broth
2 cups water
1 (15 ounce) can cannellini beans, rinsed
1 (2 pound) roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
Directions
Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.
2. Sheet-Pan Tomato Soup
Roasting the tomatoes concentrates their flavor, yielding a richly flavored soup. Make a manchego grilled cheese for dunking.
Active Time: 15 mins
Total Time: 35 mins
Servings: 4
Ingredients
4 pints cherry tomatoes
1 medium onion, chopped
6 cloves garlic, peeled
¼ cup extra-virgin olive oil
¾ teaspoon salt, divided
½ teaspoon pepper, divided
1-2 teaspoons granulated sugar
1 teaspoon chopped fresh thyme or ½ teaspoon dried, plus more for garnish
Directions
Preheat oven to 400°F.
Spread tomatoes, onion and garlic in an even layer on a rimmed baking sheet. Drizzle with oil and sprinkle with 1/4 teaspoon each salt and pepper; toss to coat. Roast until the tomatoes burst and the onion is very soft, 20 to 25 minutes.
Carefully transfer the tomatoes, onions and garlic to a blender. Add sugar to taste, thyme and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Blend, scraping down the sides as necessary, until very smooth, 1 to 2 minutes. (Use caution when pureeing hot liquids.) Garnish with more fresh thyme, if desired.
To make ahead
Refrigerate for up to 3 days.
3. Butternut Squash & Cauliflower Soup with Chickpea Croutons
Bulk up boxed butternut squash soup with frozen cauliflower florets, then top off your bowl with crispy chickpea snacks for major crunch (look for them near the dried fruit and nuts at your grocery store). This impressively easy dinner comes together with just those three ingredients, not including salt, pepper and oil. Because prepared soups are typically higher in sodium, look for light or reduced-sodium versions of your favorites.
Active Time: 5 mins
Total Time: 10 mins
Servings: 3
Ingredients
1 (32-ounce) carton reduced-sodium pureed butternut squash soup
2 cups frozen cauliflower florets
Ground pepper to taste
¾ cup crispy chickpea snacks
Directions
Bring soup to a simmer in a saucepan over medium heat. Stir in cauliflower; cook, stirring occasionally, until heated through, 3 to 4 minutes. Season with pepper, if desired.
Divide the soup among 3 bowls and top each with ¼ cup crispy chickpeas.
To make ahead
Refrigerate soup for up to 2 days. Wait to add crispy chickpeas until ready to eat.
4. Hearty Tomato Soup with Beans & Greens
Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving
Prep Time: 10 mins
Total Time: 10 mins
Servings: 4
Yield: 5 cups
Ingredients
2 (14 ounce) cans low-sodium hearty-style tomato soup
1 tablespoon olive oil
3 cups chopped kale
1 teaspoon minced garlic
⅛ teaspoon crushed red pepper (Optional)
1 (14 ounce) can no-salt-added cannellini beans, rinsed
¼ cup grated Parmesan cheese
Directions
Heat soup in a medium saucepan according to package directions; simmer over low heat as you prepare kale.
Heat oil in a large skillet over medium heat. Add kale and cook, stirring, until wilted, 1 to 2 minutes. Stir in garlic and crushed red pepper (if using) and cook for 30 seconds. Stir the greens and beans into the soup and simmer until the beans are heated through, 2 to 3 minutes.
Divide the soup among 4 bowls. Serve topped with Parmesan.
5. Broccoli, Cannellini Bean & Cheddar Soup
White beans pureed into this broccoli soup make it extra creamy so you don't need heaps of cheese to do the job. Serve with a crunchy whole-grain roll and a glass of winter ale.
Cook Time: 20 mins
Total Time: 20 mins
Servings: 6
Yield: 6 scant cups
Ingredients
1 14-ounce can reduced-sodium chicken broth, or vegetable broth
1 cup water
1 pound broccoli crowns, trimmed and chopped (about 6 cups)
1 14-ounce can cannellini beans, rinsed (see Tip)
¼ teaspoon salt
¼ teaspoon ground white pepper
1 cup shredded extra-sharp Cheddar cheese
Directions
Bring broth and water to a boil in a medium saucepan over high heat. Add broccoli, cover and cook until tender, about 8 minutes. Stir in beans, salt and pepper and cook until the beans are heated through, about 1 minute.
Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining broccoli mixture and cheese. Serve warm.
6. 3-Ingredient Roasted Red Pepper Soup with Chickpeas
Boxed blended soups are the perfect canvas for simple stir-ins to make them more substantial and satisfying. Here, roasted red pepper soup is jazzed up with canned chickpeas and fresh baby spinach for a fast, comforting meal.
Active Time: 5 mins
Total Time: 15 mins
Servings: 2
Ingredients
1 (32-ounce) carton low-sodium roasted red pepper soup
1 (15 ounce) can no-salt-added chickpeas, rinsed
3 cups baby spinach
Directions
Bring roasted red pepper soup to a simmer in a medium saucepan over medium heat.
Stir in chickpeas and baby spinach; simmer until the spinach just wilts, about 1 minute.
Serve topped with freshly cracked black pepper, if desired.
7. Curried Butternut Squash Soup with Crispy Halloumi
Take advantage of healthy convenience foods, such as pureed vegetable soups, to make a healthy meal in minutes. We enhance the flavor of boxed butternut squash soup with curry powder, then top it with irresistible halloumi cheese. Serve with warm whole-grain pita bread.
Prep Time: 15 mins
Total Time: 15 mins
Servings: 4
Yield: 4 servings
Ingredients
1 (32 ounce) carton low-sodium butternut squash soup
1 teaspoon curry powder
4 ounces halloumi cheese, sliced into 1/2-inch pieces
1 teaspoon olive oil
4 teaspoons toasted pepitas
Directions
Heat soup according to package directions. Whisk in curry powder and simmer for 3 minutes.
Pat cheese slices dry with a paper towel. Brush both sides with oil. Sear in a heavy pan over medium-high heat until golden brown, 1 to 2 minutes per side.
Serve the soup topped with the cheese and pepitas.
8. Egg Drop Soup with Instant Noodles, Spinach & Scallions
Whisking a beaten egg into simmering broth is a quick and easy way to add creaminess and protein to noodle soup mix. Add freshness with a handful of baby spinach at the end. This recipe can easily be doubled to serve 2 and use the whole package of noodles. To cut back on sodium, look for noodle varieties with less than 600 mg sodium per serving or use less of the seasoning packet.
Prep Time: 15 mins
Total Time: 15 mins
Servings: 1
Yield: 2 cups
Ingredients
2 cups water
½ (3 ounce) package rice-noodle soup mix, such as Thai Kitchen Garlic & Vegetable
1 large egg
1 cup baby spinach
1 scallion, sliced
Directions
Bring water to a boil in a small saucepan. Stir in half of the seasoning packet (discard the remainder or reserve for another use). Add noodles and cook until tender, about 3 minutes. Reduce heat to maintain a simmer.
Whisk egg in a small bowl. Slowly pour the egg into the simmering soup, stirring constantly. Fold in spinach until just wilted, about 30 seconds. Transfer to a bowl and sprinkle with scallion.
9. Soup Beans
Soup beans speak instant comfort to anyone who has familial connections from Appalachia, where every garden produced shelling beans that could be eaten fresh or grown to maturity for dry beans.
Active Time: 10 mins
Total Time: 2 hrs 10 mins
Servings: 8
Yield: 8 servings, 3/4 cup each
Ingredients
1 pound pinto, yellow-eyed or other dried beans, sorted and rinsed (2 1/2 cups)
12 cups water
8 ounces finely diced ham, (about 1 1/2 cups)
1 medium onion, peeled
1 clove garlic, peeled
½ teaspoon salt
1 teaspoon freshly ground pepper
¼ teaspoon crushed red pepper
Directions
Place beans, water, ham, onion, garlic, salt, pepper and crushed red pepper in a large Dutch oven; bring to a boil. Reduce heat and simmer, stirring occasionally, until the beans are very tender and beginning to burst, 1 1/2 to 2 hours. If necessary, add an additional 1/2 to 1 cup water while simmering to keep the beans just submerged in cooking liquid.
Remove from the heat; discard the onion and garlic. Transfer 2 cups of the beans to a medium bowl and coarsely mash with a fork or potato masher. Return the mashed beans to the pot; stir to combine.
10. José Andrés's Gazpacho
Gazpacho is a delicious way to eat more veggies. Think of it as a vegetable smoothie. Not only does Chef José Andrés keep a pitcher of this healthy gazpacho recipe in his refrigerator all summer, it's also served at Beefsteak, his chain of vegetable-driven restaurants.
Prep Time: 15 mins
Additional Time:12 hrs
Total Time:12 hrs 15 mins
Servings:4
Yield:4 servings
Ingredients
1 ½ pounds ripe tomatoes, chopped, plus more for garnish
½ medium cucumber, peeled and chopped, plus more for garnish
½ medium green bell pepper, chopped, plus more for garnish
1 clove garlic, crushed
¼ cup extra-virgin olive oil, plus more for garnish
1 tablespoon sherry vinegar
½ teaspoon salt
Directions
Combine tomatoes, cucumber, bell pepper, garlic, oil, vinegar and salt in a large bowl. Cover and refrigerate for at least 12 hours and up to 1 day.
Transfer the mixture to a blender and blend until smooth. Serve topped with a little olive oil and chopped vegetables, if desired.
Tips
To make ahead: Refrigerate blended gazpacho for up to 3 days; stir well before serving.
11. Chilled Strawberry-Rhubarb Soup
Sweet strawberries and tart rhubarb are whirled together in this chilled soup. Serve it as a starter for an early-summer supper.
Cook Time: 25 mins
Additional Time: 20 mins
Total Time: 45 mins
Servings: 4
Yield: 4 servings, about 1 1/ cups each
Ingredients
4 cups 1/2-inch pieces rhubarb, fresh or frozen
3 cups water
1 ½ cups sliced strawberries
¼ cup sugar
⅛ teaspoon salt
⅓ cup chopped fresh basil or mint, plus more for garnish
Freshly ground pepper to taste
Directions
Bring rhubarb and 3 cups water to a boil in a large saucepan. Cook until the rhubarb is very soft and broken down, about 5 minutes. Transfer to a medium bowl. Put a couple inches of ice water in a large bowl and set the bowl with the rhubarb in it to help cool it quickly. (If you aren't in a hurry, you can skip the ice-water bath.) Refrigerate, stirring occasionally, until cool, at least 20 minutes.
Transfer the rhubarb to a blender. Add strawberries, sugar and salt; blend until smooth. Return to the bowl and stir in 1/3 cup basil (or mint). Serve sprinkled with more herbs and a generous grinding of pepper.
Tips
To make ahead: Cover and refrigerate the soup (without basil or mint) for up to 1 day. Stir in herbs just before serving.
12. Quick Creamy Tomato Cup-of-Soup
This easy soup recipe is made with just three ingredients—perfect for a quick afternoon snack or a healthy lunch. Plus, this soup has over 20% of the daily value of vitamins A and C, two nutrients that are needed for the immune system to function properly. This recipe makes one serving but you can easily make as many as you’d like to pack and take with you for a hassle-free lunch on the go.
Prep Time: 5 mins
Total Time: 5 mins
Servings: 1
Yield: 1 cup
Ingredients
¾ cup no-salt-added canned tomato puree
¼ cup low-sodium chicken broth
1 tablespoon reduced-fat cream cheese
Directions
Whisk tomatoes, broth and cream cheese in a large heatproof mug. Microwave on High, stirring occasionally, until heated through and creamy, about 2 minutes.
Reference: https://www.eatingwell.com/healthy-5-ingredient-soup-recipes-8364581