A Month's Worth of Sensational Soups!
Start with five filling soups that are great on their own -- hearty chicken, creamy potato, caramelized onion, tomato and black bean -- then add quick-and-easy mix-ins and toppings to transform them into 25 more healthy and satisfying meals. Grab a spoon!
Hearty Chicken Soup
Make this (or any!) of the classic soups ahead of time then freeze in an airtight container. Defrost, whisk over heat, then serve plain or tweak into a tasty variation.
Add 2 cups cooked noodles. Garnish with chopped flat-leaf parsley leaves.
Add one 14-oz can light coconut milk, 3/4 lb. cooked rice noodles, 2 to 3 tbsp. green Thai curry paste and 1 thinly sliced jalapeno. Top with torn fresh basil leaves and chopped peanuts.
Add 1/2 cup cilantro leaves, 1/3 cup fresh lime juice, 1 1/2 tsp. ground cumin and 1/4 tsp cayenne pepper. Top with tortilla chips and serve with lime wedges.
Add 1 lb. cooked orzo, 3 tbsp. fresh lemon juice, 2 tsp. lemon zest and 2 sliced cloves garlic. Top with chopped fresh dill.
Add 1 bunch stemmed and coarsely torn kale, one 28-oz. can crushed tomatoes, one 15-oz. can cannellini beans (drained and rinsed), 2 cups cooked pasta, such as elbow or ditalini, and 2 finely chopped cloves garlic. Top with shaved Parmesan.
Creamy Potato Soup
Whole milk gives velvety potato soup a silky texture and rich flavore with a fraction of the fat of heavy cream.
Tear three 1-inch-chick slices crusty whole-wheat bread into bite-size pieces. Toss with 2 tbsp. EVOO and 1/2 cup chopped fresh herbs, such as parsley or basil. Heat a large skillet over medium and add bread mixture. Cook, turning occasionally, until croutons are crisp and golden, about 4 minutes. Top soup with 2 tsp. store-bought pesto and croutons.
Onion & Gorgonzola
Top with caramelized onions and 2 oz. crumbled Gorgonzola.
Steam 3/4 lb. broccoli florets until tender. Add 2/3 of the florets to soup; puree until smooth. Add 6 oz. shredded low-fat cheddar to the soup and stir over medium heat until cheese melts. Top with reserved broccoli florets.
Add 1/2 cup dark beer (such as stout or porter) and 4 oz. shredded Gruyere; stir until cheese melts. Top with nonfat sour cream.
Corn & Bacon Chowder
Add one 16-oz. bag thawed frozen corn kernels and 4 sliced scallions (green and white parts). Top with crumbled cooked turkey bacon, more scallions and hot sauce.
Caramelized Onion Soup
Low-sodium broth offers the flavor you crave with up to 80 percent less salt than the regular stuff!
Add 1/2 cup brandy and 2 tbsp. chopped fresh thyme; simmer 5 minutes. Top roasted bread slices with 1 oz. shredded Gruyere; broil until melted. Serve soup topped with toasts
Add 1 1/4 lbs. thawed frozen turkey meatballs and 2 heads escarole, coarsely torn.
In a large skillet, heat 2 tbsp. EVOO over medium-high. Add 1 1/2 lbs. sliced mushrooms, 3 finely chopped cloves garlic and 2 tsp. dried sage. Cook, stirring often, until mushrooms are tender, about 5 minutes. Reserve 1/4 cup mushrooms. Add remaining mushroom mixture to the soup; puree until smooth. Top with reserved mushroom slices.
Lamb & Barley
Add 2 lbs. cooked leg of lamb, cut into bite-size pieces, 1 cup cooked barley, one 28-oz. can diced tomatoes and 2 tbsp. chopped fresh rosemary. Top with more rosemary.
Chunky Beef & Vegetable
Add 2 lbs. thinly sliced cooked flank steak and 4 cups roasted vegetables (potatoes, carrots and parsnips). Top with chopped flat-leaf parsley.
Silky Tomato Soup
Choosing canned tomatoes over fresh gives you a bigger dose of lycopene, a compound that may lower the risk of certain cancers.
Add 1/2 cup white wine, 3/4 lb. flaked white fish filets (such as cod or halibut), 1/2 lb. thawed frozen shrimp, 1 1/2 tbsp. crushed red pepper and 1 tbsp. each chopped fresh basil and parsley. Simmer until fish and shrimp are cooked through, about 5 minutes. Serve with lemon slices and crusty bread.
Tomato with Zucchini, Feta & Mint
Add 2 cups cooked medium pasta shells and 4 cups cooked cubed zucchini. Top with crumbled feta and thinly sliced fresh mint.
Add one 15-oz. can kidney beans (drained and rinsed), one 4-oz. can diced jalapenos, 2 cups shredded cooked chicken and 1 tbsp. chili powder. Simmer, stirring often, 5 to 10 minutes. Top with nonfat sour cream and grated Monterey jack.
Add 3 tbsp. chopped fresh basil and 3/4 cup half-and-half; puree until smooth. Top with grated Parmesan and basil leaves.
In a medium skillet, heat 1 tbsp. EVOO over medium-high. Add 1 chopped onion, one 15-oz. can chickpeas (drained and rinsed) and 1 tbsp. mild curry powder; cook until onion is tender, about 5 minutes. Add to soup. Top with chopped cilantro leaves and toasted fennel seed.
Black Bean Soup
Protein- and fiber-rich black beans help this soup fill you up without filling you out.
Vegetarian Black Bean Chili
Add one 4-oz. can diced green chiles, drained, 3 chopped chipotle chiles in adobo sauce (plus 2 tbsp. adobo sauce) and 4 tsp. chili powder. Top with shredded low-fat cheddar and sliced scallions.
Black Bean & Brown Rice
Spoon 1/4 cup cooked brown rice into the center of each bowl. Add soup, top with cilantro leaves and serve with hot sauce.
Black Bean with Chorizo
Add 1 head roasted garlic and one 28-oz. can diced tomatoes until smooth. Top with diced browned cured chorizo.
Quinoa, Black Bean & Spinach
Add 2 cups cooked quinoa, 1 box frozen chopped spinach, thawed and squeezed dry, and 1 tsp. smoked paprika.
Sweet Potato & Black Bean
Add 4 cups roasted cubed sweet potatoes. Top with plain nonfat Greek yogurt.