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Healthy Recipes -Soups


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Chicken and Vegetable Soup

Leeks and fennel are great sources of polyphenols. Leeks are a particularly great source of the polyphenol kaempferol, and fennel contains rosmarinic acid, chlorogenic acid, quercetin, and apigenin. Polyphenol antioxidants are potent anti-inflammatory agents that have powerful effects on your health.

Ingredients

bowl of chicken and vegetable soup
2 ½ - 3 pounds chicken breasts, skin-on, bone-in 
Olive oil
Kosher salt and freshly ground black pepper
3 tablespoons unsalted butter or ghee
5 cups chopped leeks, white and light green parts (3 leeks)*
4 cups chopped fennel, tops and cores removed (3 bulbs)
1 cup chopped onion (1 large)
3 cups diced carrots (5 medium)
1 tablespoon minced garlic (3 cloves)
1 tablespoon chopped fresh tarragon leaves
¼ cup all-purpose flour
7 cups chicken stock, preferably homemade
1 (2-by-3-inch) piece of Italian Parmesan cheese rind
1 (10-ounce) box frozen organic peas
¼ cup minced fresh parsley

* To prep the leeks, cut off the dark green leaves at a 45-degree angle and discard. Chop the white and light green parts, wash well in a bowl of water and spin dry in a salad spinner. Wet leeks will steam rather than sauté. 

Method

  1. Preheat the oven to 350˚ F. 
  2. Place the chicken on a sheet pan skin-side up, rub the skin with olive oil and season generously with salt and pepper. Roast for 35 minutes, until a thermometer registers 130˚ F to 140˚ F. Set aside until cool enough to handle. Remove and discard the skin and bones and cut the chicken into 1-inch pieces. Set aside.
  3. Meanwhile, melt the butter or ghee in a medium heavy-bottomed pot or Dutch oven, over medium heat. Add the leeks, fennel, onions, and carrots and sauté over medium-high heat for 15 minutes, stirring occasionally, until the onions are tender but not browned.
  4. Stir in the garlic and tarragon and cook for one minute. Sprinkle on the flour and cook, stirring constantly, for 2 minutes.
  5. Add the chicken stock, 4 teaspoons salt, 1 ½ teaspoons pepper and the Parmesan rind. Bring to a boil, lower the heat and simmer, partially covered, for 20 minutes.
  6. Add the chicken and peas and simmer uncovered for 5 minutes.
  7. Remove from heat. Remove the Parmesan rind and add the parsley.
  8. Serve and enjoy!

Adapted from Ina Garten


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Caramelized Beet and Sweet Onion Soup 

Beet soup

Ingredients

1 ½ tablespoons extra-virgin olive oil
2 large sweet onions, very thinly sliced
1 large beet, peeled and cut into ¼ inch cubes
2 large garlic cloves, minced
2 teaspoons fresh thyme leaves, minced
4 cups regular or low sodium vegetable or chicken broth
1 tablespoon red wine vinegar
¾ teaspoon salt, or to taste
¾ teaspoon freshly ground black pepper, or to taste

Method

    1. Heat oil in a Dutch oven or large pot over medium heat. Add onions and beets and cook about 10 minutes, stirring occasionally until onions become slightly soft.  
    2. Increase heat to medium-high and cook another 15 minutes, stirring occasionally until onions are fully softened, caramelized and darker.  
    3. Add garlic and thyme and sauté for about 1 minute until aromatic.  Add broth, vinegar, salt and pepper. 
    4. Increase heat to high and bring to boil. Reduce heat to medium-low and simmer, partially covered, until beets are fully cooked and soft, about 20 minutes or so.
    5. Ladle soup into bowls and enjoy!

     

    Offered by RTCC Oncology Nutrition Team; adapted from foodandnutrition.org


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    Winter Minestrone

    Ingredients

    Hot minestrone soup in a bowl
    2 tablespoons olive oil
    1½ cups chopped yellow onions
    2 cups (½-inch) diced carrots (3 carrots)
    2 cups (½-inch) diced celery (3 stalks)
    2½ cups (½-inch) diced peeled butternut squash
    1½ tablespoons minced garlic (4 cloves)
    2 teaspoons chopped fresh thyme leaves
    26 ounces canned or boxed chopped tomatoes, such as Pomi
    6 to 8 cups chicken stock
    1 bay leaf
    Kosher salt and freshly ground black pepper
    1 (15-ounce) can cannellini beans, drained and rinsed
    1 cups small pasta, such as tubetti
    8 to 10 ounces fresh baby spinach leaves
    1/2 cup good dry white wine
    2 tablespoons store-bought pesto
    Freshly grated Parmesan cheese, for serving

    Method

    1. Heat 2 tablespoons of olive oil over medium heat in a large, heavy pot or Dutch oven.  Add the onions, carrots, celery, squash, garlic, and thyme and cook over medium heat, stirring occasionally, for 8 to 10 minutes, until the vegetables begin to soften.
    2. Add the tomatoes, 6 cups of the chicken stock, the bay leaf, 1 tablespoon salt, and 1-1/2 teaspoons pepper to the pot. Bring to a boil, then lower the heat and simmer uncovered for 30 minutes, until the vegetables are tender.
    3. Discard the bay leaf. Add the beans and pasta and heat through, about 8 minutes until the pasta is cooked. The soup should be quite thick but if it’s too thick, add more chicken stock. Just before serving, add the spinach, and toss with 2 big spoons (like tossing a salad). Cook just until the leaves are wilted. Stir in the white wine and pesto. Depending on the saltiness of the chicken stock, add another teaspoon or two of salt to taste. Serve large shallow bowls of soup. Sprinkle it with Parmesan cheese and serve hot.
    Adapted from Ina Garten on barefootcontessa.com

    By Rebecca Colvin, MPH, RDN, CSO


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    Corn Tomato Chowder

    Enjoy this corn chowder using the end of summer’s bounty of vegetables. Traditional corn chowder contains cow’s milk, but plant-based milk is also good.

    Ingredients

    Corn Chowder
    2-3 tablespoons olive or avocado oil

    ½ large onion, diced (1 cup)
    1 red or green bell pepper (or combination), diced
    1 spicy pepper (optional), diced
    2 cloves garlic, minced
    1 large tomato, chopped (1 cup)
    1 cup corn (fresh or frozen)
    2 cups vegetable broth
    4 small red or Yukon Gold potatoes (1 cup), diced
    Milk – choose whole or 2% milk, regular or light coconut milk, almond milk or other plant-based milk

    Optional Ingredients

    cabbage
    zucchini
    green onions for taste and garnish

    Method

    1. Heat oil in a large saucepan and sauté the onion for 2 minutes. Add the bell pepper, hot pepper and garlic and sauté until onions are translucent. Toss in tomatoes and potatoes and cook on medium heat for about 5 minutes. Add corn and broth and cook another 5-10 minutes until potatoes are tender. Stir in milk. The soup may thicken slightly.
    2. Use a blender or Immersion blender to puree the soup if you like a creamy texture.
    3. Garnish with green onions, additional tomato pieces, sprouts, etc.

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    Roasted Tomato Basil Soup

    Ingredients

    Roasted Tomato Basil Soup
    3 pounds ripe plum tomatoes, cut in half lengthwise
    1/4 cup plus 1 tablespoon olive oil
    1 tablespoon salt
    1 1/2 teaspoons freshly ground black pepper
    2 cups chopped yellow onions (2 onions)
    6 garlic cloves, minced
    2 tablespoons unsalted butter
    1/4 teaspoon crushed red pepper flakes
    1 (28-ounce) canned plum tomatoes, with their juice
    4 cups fresh basil leaves, packed
    1 teaspoon fresh thyme leaves
    1 quart chicken stock or water

    Method

    1. Preheat the oven to 400 degrees F. Toss together the tomatoes, ¼ cup olive oil, salt, and pepper. Spread the tomatoes in 1 layer on a baking sheet and roast for 45 minutes.
    2. In an 8-quart stockpot over medium heat, sauté the onions and garlic with 1 tablespoon of olive oil, the butter, and red pepper flakes for 10 minutes, until the onions start to brown. Add the canned tomatoes, basil, thyme, and chicken stock. Add the oven-roasted tomatoes, including the liquid on the baking sheet. Bring to a boil and simmer uncovered for 40 minutes. Pass through a food mill fitted with the coarsest blade.  Taste for seasonings. Serve hot or cold.

    Adapted from Ina Garten


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    Wild Rice & Vegetable Soup

    Bowl of wild rice soup

    Wild rice is considered a whole grain, making this soup rich in fiber. Fiber is necessary for a healthy gut microbiome, keeps you fuller for longer and can help keep cholesterol within a normal range. Wild rice is also full of manganese, a mineral our body uses to protect our cells from becoming damaged; it is also important for bone health and metabolism.

    Adapted from the Fab Four Cookbook. Serves 5-6.

    Ingredients

    ½ large onion, diced
    2 stalks celery, diced
    2 carrots, sliced
    ½ cup red bell pepper, chopped
    2 tsp garlic, fresh, minced
    1 cup mushrooms, sliced
    1 cup green beans*, cut into 1” pieces
    1 tsp basil, dry
    1/2 tsp oregano, dry
    1/2 tsp smoked paprika
    Black pepper, freshly ground, to taste
    1 cup tomatoes, diced, salt-free
    3 cups vegetable broth, low sodium
    1/2 cup wild rice, uncooked
    1 can white beans, drained and rinsed
    1.5 cup spinach, chopped*
    *frozen or canned (low sodium, drained and rinsed) may be substituted.


    Method

    1. In a large saucepan, sauté onion and celery over medium heat for 5–7 minutes until lightly browned.
    2. Add carrots and bell pepper and cook for 3 minutes. Add garlic and cook for 1 minute.
    3. Add mushrooms, green beans (if using fresh), basil, oregano, paprika, and black pepper. Stir well and cook 3–4 minutes. (If using canned or frozen green beans, add them during Step 5 and cook for 5 minutes).
    4. Add tomatoes, broth and wild rice. Bring to a boil then cover and simmer for 45 minutes.

    5. Remove cover. Add white beans and spinach.


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    Escarole and White Bean Soup Recipe

    white bean soup

    Escarole is a broad-leaved green vegetable that is a member of the chicory family, along with Belgian endive and radicchio to name a few. It tends to have a slightly bitter flavor but when added to a soup or salad, the bitterness is toned down by cooking the soup or by adding fat (like olive oil), salt or something sour (like a lemon) to a salad. Escarole has a decent amount of vitamin A, vitamin K, iron and fiber. It is also loaded with antioxidants such as carotenoids which can combat against a variety of chronic diseases.

    Ingredients:

    1 ½ cups dried cannellini, great northern, baby lima, or other small white beans
    2 quarts water
    2 fresh bay leaves, or 3 dried
    ½ cup extra-virgin olive oil
    Salt to taste
    6 cups (approximately 1 head) coarsely shredded escarole leaves (preferably the tough outer leaves), washed and drained
    8 cloves of garlic, peeled and cut in half
    4 to 6 whole dried peperoncinis (hot red peppers)

    Directions:

    1. Cold-soak the beans in advance: Place them in a 2 to 3 quart container and pour in enough cold water to cover them by at least 4 inches. Let soak in a cool place at least 8 hours or up to 24 hours. Drain thoroughly.
    2. Drain and transfer beans to a large stockpot. Pour in the 2 quarts water, toss in the bay leaves, and bring to a boil. Adjust the heat to maintain a simmer, pour in half of the olive oil, and cook until the beans are tender and only an inch of liquid remains, 1 to 1½ hours. Season the beans to taste with salt, then stir in the escarole, and cook, stirring occasionally, until the escarole is quite tender, about 15 minutes.
    3. Remove the pot from the heat. Heat the remaining olive oil in a small skillet over medium heat. Add the garlic and peppers, and cook, shaking the pan, until the peppers change color, about 1 minute or less. Remove from the heat, and carefully— it will sputter quite a bit— pour one ladleful of soup into the skillet. Swirl the pan to blend everything, and then stir the panful of seasoned soup back into the large pot. Check the seasoning, and let the soup rest off the heat, covered, 10 to 15 minutes.
    Submitted by Oncology Nutrition Program Nutritionists, Ridley-Tree Cancer Center

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    Hearty & Healthy Chili

    Hearty & Healthy ChiliLevel of Difficulty: Medium

    Ingredients

    1 pound ground meat** (beef, pork or turkey or combination)
    1 medium onion, chopped (about 1 cup)
    1 garlic clove, minced
    2 tablespoons chili powder
    2 teaspoons ground cumin
    1 cup chopped carrots
    1 green pepper, chopped (about ½ cup; and/or red pepper)
    1 small jalapeno, minced
    1 28oz can tomatoes (or 3 cups fresh tomatoes, chopped)
    2 tablespoons cornmeal
    1-15oz can pinto or black beans (or 1 ½ cups home-cooked beans)
    Salt and pepper to taste

    Method

    1. In a large pot, cook meat over medium heat using a spoon to break into small pieces and stir; cook until meat starts to turn pink.
    2. Add onions and sauté for about 5 minutes, turning to prevent browning. Mix in seasonings and stir.
    3. Toss in carrots and peppers and cook 5 minutes mixing frequently.
    4. Add tomatoes and cornmeal, bring to a boil; cook for 5 more mins.
    5. Lower heat and simmer for about 1 to 1 1/2 hour.
    6. Stir in beans and heat for 3-5 minutes.

    You can add flavor by serving with minced cilantro, additional chopped raw onion, grated cheese or sour cream.

    Lower Calorie Version

    1 cup chopped celery
    1 cup sliced mushrooms
    Additional cup of peppers

    Following the same recipe, toss in these extra vegetables with the carrots and peppers. You might need additional cornmeal or tomato paste to thicken to your preference.

    **Vegetarian Version

    You can substitute 16 ounces tempeh in place of meat, but you may need to add 1 cup of cooked quinoa or bulgur (stirred in at the end) for a more satisfying meal.

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    Carrot and Cashew Soup

    Carrot and Cashew Soup Prep Time: 10-15 minutes
    Cook Time: 20-25 minutes (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    2 lbs carrots, peeled and roughly chopped
    4 cups stock, broth or water
    1 ½ teaspoon salt
    1 medium potato, scrubbed and roughly chopped
    3-4 tablespoons butter or olive oil
    1 cup onion, chopped
    1-2 cloves garlic, crushed
    1 teaspoon ginger, grated
    1 cup cashews, chopped

    Method

    1. Place carrots, liquid, salt and potato into a soup pot and bring to a boil. Cover and simmer it for 12 to 15 minutes. Let it cool to room temperature.
    2. Saute the onion, garlic and nuts with a pinch of salt in the butter until the onions are clear. Stir in the ginger and cook for another minute.
    3. Puree everything together in a blender until smooth and reheat until warm. Adjust seasonings.

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    Chicken and Barley Soup

    chicken barley soup Prep Time: 15 minutes 
    Cook Time: 60-75 minutes (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Ingredients

    1 medium onion, chopped
    2 garlic cloves, minced
    6 carrots (4 cups), cleaned and sliced
    2 ribs celery (1 cup), sliced
    4 Tbl butter
    12 cups chicken broth
    ½ tsp thyme
    ½ tsp pepper
    1 cup pearl barley
    1 bay leaf
    ½ tsp ground cumin
    ½ tsp nutmeg
    4+ chicken, cooked and cubed
    Salt to taste
    4 Tbl fresh parsley, finely chopped

    Garnish: fresh parsley, chopped

    Method

    1. In a large stock pot, sauté the onions, garlic, carrots, and celery in the butter.
    2. Add the chicken broth, thyme, pepper, barley, bay leaf, cumin and nutmeg. Bring the soup to a simmer and cook until the barley is tender, about 45 to 50 minutes.
    3. Add the chicken and simmer gently for 5 more minutes, stirring occasionally. Taste for salt and pepper. Add the parsley last and serve. Garnish with chopped fresh parsley.

    Note: This recipe serves 16 but can be halved to serve 8. Feel free to substitute the barley for another starch such as rice or pasta. However, unlike the barley, it is best to cook the pasta or rice separately and add to the soup upon serving.


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    Hearty Beef Stew

    Hearty Beef Stew Prep Time: 15 min
    Cook Time: 60 min (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy
    Makes 4 servings

    Ingredients

    2 teaspoons olive oil
    1 pound boneless round steak or stew meat (see above) cut into 1-inch pieces
    1 medium-sized onion, coarsely chopped (about 1 cup)
    16 medium-sized mushrooms, quartered (8 ounces)
    1 large carrot, sliced diagonally into chunks
    2 stalks celery, sliced
    2 garlic cloves, minced
    1 24-ounce can of tomatoes (preferably no-salt added), with the liquid
    ½ to 1 cup water or beef broth½ cup wine or beef broth
    ½ teaspoon dried or 1 teaspoon fresh thyme
    2 tablespoons red wine vinegar
    Freshly ground black pepper, salt or salt substitute
    ¼ cup chopped fresh parsley

    Method

    1. Heat oil in a large heavy pot over medium-high heat. Add meat and cook about 5 minutes, browning well on all sides. Remove meat from pan.
    2. Add onion to the pan and sauté for about 2 minutes, then add mushrooms, carrots, celery and garlic. Cook another 5 minutes, stirring occasionally.
    3. Return the beef to the pan. Stir in the tomatoes, ½ cup water, wine and thyme. Bring to a boil. Reduce heat, cover and simmer for about 45—60 minutes or until the beef is tender.
    4. Stir in the vinegar and add more water, if needed. Garnish stew with chopped parsley

    (Optional) Add in your favorite vegetables!

    Nutrition at a Glance (per serving)

    Calories: 230
    Total fat: 7g
    Saturated fat: 2g
    Total carbohydrate: 14g
    Dietary fiber: 3g
    Protein: 29g

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    Homemade Chicken Stock

    Homemade Chicken Stock

    Prep Time: 10 min
    Cook Time: 3-5 hours (Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Makes 10 to 12 cups

    Ingredients

    2 large onions, quartered
    2 medium carrots, quartered
    2 stalks celery with leaves, quartered
    10 sprigs parsley
    4 sprigs fresh or 2 teaspoons dried thyme
    1 bay leaf
    5 pounds chicken bones, wings, backs, legs or a mixture, trimmed of excess fat
    Lemon juice (optional)

    Method

    1. In a large stockpot, combine the onions, carrots and celery. Add the herbs and the chicken parts and bones. Add enough cold water to cover the chicken by 2 to 3 inches. Bring to a boil over medium heat, then quickly lower the heat so the stock simmers very gently. Simmer uncovered for 3 to 5 hours to reduce the stock and concentrate the flavor. With a ladle, skim the surface of any foam, scum or fat, when necessary.
    2. Strain into a large bowl or several small bowls. Cool the liquid to room temperature before refrigerating. The smaller bowls will cool quicker, or you can cool larger containers of stock more quickly in an ice-water bath in the sink. Refrigerate the cooled stock.
    3. The next day, remove the layer of solidified fat that covers the broth. Homemade broth will keep for about three days in the refrigerator or in the freezer for up three months. Freezer-safe plastic storage bags allow you to store broth in user-friendly portions and conserve space. You can freeze the stock in ice-cube trays or muffin pans, then remove from the trays and store in plastic freezer bags. The optional lemon juice adds extra flavor and can be added at any time.

    Chicken stock and broth are commonly used by professional chefs in many recipes to add flavor, body and liquid. Preparing them at home is easy, although it takes time and a method to store it. For convenience, most home cooks purchase chicken stock at the market. Stock is now available in aseptic boxes with a resealable plastic cap or in cans. Most aseptic-packaged stocks and broths are made with natural ingredients and do not contain monosodium glutamate (MSG). Stocks and broths are usually very low in fat, but the sodium content can be extremely high. Fortunately, there are many lower-sodium varieties available. You can make your own homemade stock or broth sodium-free or with a controlled amount of salt, and use vegetables and herbs for more flavor. (One teaspoon of salt adds 2,500 mg of sodium.)


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    Gazpacho

    GazpachoPrep Time: 15 minutes
    Cook Time: Chill overnight
    Level of Difficulty: Easy
    Serves 8

    Over the last 20 years, research has indicated low carbohydrate, high fat dietary interventions safely control glycemia for individuals with diabetes. This nutrition intervention does not yield greater cardiovascular risk. In order to effectively implement such a diet, an individual must choose lean protein and healthy fats to promote overall health. This gazpacho recipe is a classic example of how to increase non-starchy vegetable consumption and healthy fats to your daily intake. And, it fits the low carbohydrate, high fat diet model.

    Ingredients

    3 large tomatoes, peeled and chopped
    1 green bell pepper, chopped
    1 cucumber, peeled and chopped
    1 cup chopped celery
    1/2 cup chopped green onion
    4 cups tomato juice
    2 avocados, chopped
    5 Tbsp red wine vinegar
    4 Tbsp olive oil
    2 tsp salt
    1/2 tsp black pepper

    Method

    Be sure all vegetables are very finely chopped. Combine all ingredients in a large non-metallic bowl and chill overnight. Serve soup cold.


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    Silken Tomato Soup

    Silken Tomato SoupPrep Time: 15 min
    Cook Time: 15 min(Total time will vary with appliance and setting.)
    Level of Difficulty: Easy

    Tofu has a reputation among many Westerners for blandness, but it can be a taste sensation when combined and cooked with flavorful ingredients and appropriate seasonings.
    Makes 4 servings

    Ingredients

    2 teaspoons grapeseed, canola or olive oil
    1 medium onion, diced
    2 large tomatoes, diced, or 1 10-ounce can chopped tomatoes
    1 large or 2 small fresh basil leaves, chopped, or ½ teaspoon dried basil
    1 10½-ounce package silken tofu
    2 tablespoons tomato paste, or more to taste
    ½ cup soy milk or low-fat dairy milk
    ½ cup broth (mushroom, vegetable or chicken)
    ½ teaspoon salt or equivalent salt substitute
    ½ teaspoon white or black pepper
    Optional topping for added color and texture: corn kernels, green peas or chopped green onions.

    Method

    1. In a saucepan, heat the canola oil, add the onions and cook until onions are glistening and opaque. Add tomatoes and continue cooking for about 10 minutes, stirring occasionally to prevent sticking.
    2. Turn off heat and pour tomato—onion mixture into a blender or food processor; add tofu, tomato paste, soy milk, broth, salt and pepper and purée until smooth and creamy. Taste and adjust seasonings, if needed. You may want to add more tomato paste or soy milk to adjust for flavor or consistency.
    3. You can heat and serve the soup immediately or store it in the refrigerator for two or three days. The soup may become thicker after chilling, so add a little more soy milk or broth for desired consistency.

    Serving Suggestions

    For added flavor, add sun-dried tomatoes or roasted red peppers. Use other herbs such as tarragon, sage or thyme. Vary the vegetables to make other "cream" soups, such as broccoli, spinach or butternut squash. You can also make a typical "creamed" vegetable, such as cream of spinach or creamed corn, by decreasing the amount of liquid in the recipe.

    Nutrition at a Glance (per serving)

    Calories 120
    Total fat 5g
    Saturated fat 0.5g
    Total carbohydrate 10g
    Dietary fiber 2g
    Protein 7g