There’s something about soup that’s tied to an emotional experience. It’s hard to think about soup without feeling warm, cozy, or über-satisfied. No matter what the weather (though, I admit, nothing beats warm soup on a chilly day!), soup is a unique way to bring together subtle flavors and the satisfying heft of a full meal.
The water base of soups and stews makes them hydrating right out of the gate (win!). I’ve also taken care to make sure these are packed with protein, to support your bone health and lean muscle mass. The high-fiber veggies and other nutrient-rich ingredients fuel your body’s fat-burning and disease-fighting machinery, too.
The flavor of these soups is brought to life with herbs rather than a lot of added salt. Store-bought soups can be high in sodium, so my hope is that once you see how easy and satisfying it is to make your own, you’ll never go back.
Perfect for a cool evening, this healthy and hearty chili will shower your palate with flavor with each savory bite. If turkey isn’t for you, this chili works great with ground beef or bison. The addition of dark chocolate lends an additional layer of depth and richness.
1 tablespoon olive oil
1 medium white onion, chopped
3 garlic cloves, minced
1 large green bell pepper, chopped
1 pound natural lean ground turkey
2 tablespoons chili powder
1 teaspoon smoked paprika
1 teaspoon ground ancho chili
1 teaspoon dried oregano
2 (14.5-ounce) cans no-salt-added fire-roasted diced tomatoes
1 (15-ounce) can organic no-salt-added small red beans, drained and rinsed
½ ounce 85% dark chocolate, crumbled
¾ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 coconut wrap (see box, here)
Heat 1 tablespoon of the oil in a Dutch oven over medium-high heat. Add the onion, garlic, and bell pepper; cook, stirring occasionally, until the vegetables begin to soften, 2 to 3 minutes. Add the turkey and cook, breaking it into smaller pieces, until no longer pink, 5 to 6 minutes. Stir in the chili powder, paprika, ancho chili, and oregano and cook for 1 minute. Add the tomatoes, bring to a boil, and immediately reduce the heat to medium-low; cover and simmer, stirring occasionally, for 30 minutes, or until slightly thickened.
Meanwhile, preheat the oven to 400°F.
Stir the beans into the pot and cook for 5 minutes longer. Remove from the heat and stir in the chocolate, salt, and pepper; keep warm.
Place a large baking sheet in the oven and heat for 3 minutes. Remove from the oven and place the coconut wrap on the baking sheet. Place in the oven and cook until the wrap is lightly browned, about 1 minute. Remove from the oven and transfer the wrap to a cutting board. Cut the wrap in half, then cut each half crosswise into thin strips. Divide the chili among four bowls and top each with some of the wrap strips.
Nutrient Content per Serving
Calories: 380
Fat: 16 grams
Protein: 27 grams
Fiber: 8 grams
Saturated Fat: 5 grams
Carbs: 31 grams
Sodium: 925 mg
Sugars: 9 grams
Grandma was right—chicken soup is good for the soul! There’s nothing better on a cold, blustery day, when all you can think about is getting back under the covers. This American favorite is satisfying and savory, with just a hint of sweetness. Keep it at the ready in your freezer for up to 6 months.
Makes 6 servings
6 cups Homemade Chicken Stock (here) or low-sodium store-bought chicken broth
1 (12-ounce) bone-in skin-on chicken breast half
2 (6-ounce) bone-in skin-on chicken thighs
1 tablespoon olive oil
2 medium onions, chopped
3 celery stalks, cut into ½-inch-thick slices
3 carrots, cut into ½-inch-thick slices
2 parsnips, peeled and cut into ½-inch-thick slices
8 sprigs fresh parsley
2 sprigs fresh thyme
1 bay leaf
3 cups baby kale
1 teaspoon sea salt
¼ teaspoon freshly ground black pepper
Combine the stock, chicken breast, and chicken thighs in a Dutch oven over medium-high heat. Bring the liquid to a boil, cover, reduce the heat to medium-low, and simmer until the chicken is cooked through, 20 minutes. Transfer the chicken to a bowl and let cool for 10 minutes; reserve the stock in the Dutch oven. When cool enough to handle, discard the skin and shred the chicken; set aside.
Heat the oil in a large nonstick skillet over medium heat. Add the onions, celery, carrots, and parsnips; cook, stirring occasionally, until slightly softened, 6 to 7 minutes. Transfer the mixture to the Dutch oven with the stock, then stir in the parsley, thyme, and bay leaf. Bring to a boil over medium-high heat; cover, reduce the heat to medium-low, and simmer for 20 minutes. Remove the parsley, thyme, and bay leaf, then add the chicken meat and cook until heated through, about 2 minutes. Stir in the kale and cook for 5 minutes. Remove from the heat and season with the salt and pepper.
Nutrient Content per Serving
Calories: 160
Fat: 5 grams
Protein: 14 grams
Fiber: 4 grams
Saturated Fat: 1 gram
Carbs: 16 grams
Sodium: 500 mg
Sugars: 4 grams
Creamy, versatile, and easy to prepare, this soup spotlights the mellow-flavored cousin of the green pea. Peas are loaded with protein, so you can count on this soup to hold you over until your next meal. If a thinner soup is desired, add an additional cup of vegetable broth or water to the finished soup.
Makes 4 servings
1 tablespoon olive oil
2 medium onions, chopped
2 celery stalks, chopped
2 carrots, chopped
3 garlic cloves, minced
2 teaspoons fresh thyme leaves
1 bay leaf
¾ teaspoon ground cumin
½ teaspoon dried basil
8 ounces yellow split peas (about 1 cup)
5 cups Homemade Vegetable Stock (here) or low-sodium store-bought vegetable broth
½ cup water
¾ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Heat the oil in a Dutch oven over medium heat. Add the onions, celery, carrots, garlic, thyme, bay leaf, cumin, and basil; cook, stirring occasionally, until tender, 9 to 10 minutes. Increase the heat to medium-high and stir in the split peas, stock, and water. Bring to a boil, reduce the heat to medium-low, cover, and simmer until tender, about 1 hour. Remove from the heat and let cool for 10 minutes. Remove the bay leaf, if desired, but it is not necessary. Working in batches, transfer the soup to a blender and puree. Return the pureed soup to the pot and stir in the salt and pepper.
Nutrient Content per Serving
Calories: 320
Fat: 9 grams
Protein: 14 grams
Fiber: 21 grams
Saturated Fat: 1 gram
Carbs: 48 grams
Sodium: 490 mg
Sugars: 6 grams
New Englander purists may not approve of this variation on a classic, but there’s no denying that it’s found its zesty place on menus everywhere. No need to hit the beach for a clam dig—fresh from the grocer is perfect; otherwise, substitute 2 (6.5-ounce) cans chopped clams (drain the juice). Manhattan clam chowder, unlike its New England cousin, is made without cream or butter, so it’s significantly lighter, but no less satisfying.
Makes 4 servings
6 slices nitrate-free uncured bacon, chopped
3 celery stalks, finely chopped
3 medium carrots, finely chopped
3 garlic cloves, minced
1 onion, finely chopped
1 teaspoon dried oregano
½ teaspoon dried thyme
1½ cups diced butternut squash
1 bay leaf
1 (8-ounce) bottle clam juice
1 (14.5-ounce) can organic no-salt-added petite diced tomatoes
1 cup chopped fresh clams
Heat a Dutch oven over medium heat. Add the bacon and cook, stirring occasionally, until starting to brown, 4 to 5 minutes. Add the celery, carrots, garlic, onion, oregano, and thyme; cook, stirring occasionally, until the vegetables are starting to soften, 4 to 5 minutes. Add the butternut squash, bay leaf, clam juice, and tomatoes; bring to a simmer, cover, and reduce the heat to medium-low. Cook until the vegetables are tender, 18 to 20 minutes. Stir in the clams and cook for 5 minutes longer. Remove the bay leaf from the soup. Ladle into four bowls and serve.
Nutrient Content per Serving
Calories: 140
Fat: 4 grams
Protein: 7 grams
Fiber: 5 grams
Saturated Fat: 1.5 grams
Carbs: 19 grams
Sodium: 510 mg
Sugars: 5 grams
There’s chicken soup, and there’s chicken soup. This is clearly the latter. Roasting the chicken and vegetables give this soup a deeper, richer flavor than regular chicken soup.
Makes 4 servings
1 tablespoon olive oil, plus more for the pan
2 medium onions, chopped
3 carrots, chopped
3 celery stalks, chopped
3 leeks, white and light green parts only, chopped
1½ pounds bone-in skin-on chicken thighs
6 cups Homemade Chicken Stock (here) or low-sodium store-bought chicken broth
5 sprigs fresh parsley
5 sprigs fresh dill
1 bay leaf
¾ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Preheat the oven to 425°F. Lightly dampen a paper towel with olive oil and wipe two rimmed baking sheets with it.
Combine the tablespoon of oil, onions, carrots, celery, and leeks in a large bowl. Spread the vegetables on one of the prepared baking sheets. Place the chicken on the second baking sheet. Set the baking sheets in the oven; roast the chicken until a thermometer inserted into the thickest portion registers 165°F, about 25 minutes. Remove the chicken from the oven and set aside. Continue to roast the vegetables, stirring occasionally, until browned, about 10 minutes longer. Transfer the vegetables to a Dutch oven. Pour 1 cup of the chicken stock onto the baking sheet used to roast the vegetables and scrape up any browned bits; add the stock to the Dutch oven. Add the remaining 5 cups stock, the parsley, dill, and bay leaf. Bring to a boil over medium-high heat; reduce the heat to medium-low, cover, and simmer for 35 minutes. Discard the parsley, dill, and bay leaf.
Meanwhile, remove the skin from the chicken and discard all but one. Remove the chicken meat from the bones and coarsely chop. Stir the meat, salt, and pepper into the Dutch oven and cook until hot, 3 to 4 minutes longer. Ladle the soup into serving bowls. Cut the reserved chicken skin into thin strips and top each bowl with some of the skin.
Nutrient Content per Serving
Calories: 370
Fat: 20 grams
Protein: 27 grams
Fiber: 5 grams
Saturated Fat: 5 grams
Carbs: 22 grams
Sodium: 600 mg
Sugars: 6 grams
This is comfort food, plain and simple—delicious and soothing. Cauliflower is often overlooked, but it’s packed with B vitamins and antioxidants. For more of a pure, milder cauliflower-flavored soup, use all water instead of the vegetable broth.
Makes 4 servings
2 tablespoons olive oil
1 medium onion, chopped
2 celery stalks, chopped
1 carrot, chopped
1 teaspoon fresh thyme leaves
1 (2¼- to 2½-pound) head cauliflower, cut into florets
4 cups Homemade Vegetable Stock (here) or low-sodium store-bought vegetable broth
1½ cups water
¾ teaspoon sea salt
Heat the oil in a large pot over medium heat. Add the onion, celery, carrot, and thyme; cook, stirring occasionally, until tender but not browned, 12 to 14 minutes. Add the cauliflower, vegetable stock, and water; increase the heat to medium-high and bring to a boil. Reduce the heat to medium-low, cover, and simmer until the cauliflower is tender, 18 to 20 minutes. Uncover the pot; increase the heat to medium and simmer for 10 minutes longer. Remove from the heat and let cool for 10 minutes.
Working in batches, if necessary, transfer the soup to a blender and puree. Return the soup to the pot and let stand for 15 minutes. Reheat the soup over medium heat, 3 to 4 minutes. Season with the salt.
Nutrient Content per Serving
Calories: 190
Fat: 11 grams
Protein: 6 grams
Fiber: 8 grams
Saturated Fat: 1.5 grams
Carbs: 21 grams
Sodium: 560 mg
Sugars: 8 grams
Traditionally made with beef broth, I’ve transformed this hearty soup into a vegan-friendly bowl of goodness by using vegetable broth instead. And just like icing on a cake, the mushrooms add a good dose of umami to this classic.
1 tablespoon Malaysian red palm fruit oil
1½ pounds onions, thinly sliced
1 pound white mushrooms, sliced
½ teaspoon monk fruit extract
1 tablespoon arrowroot powder
5 cups Homemade Vegetable Stock (here) or low-sodium store-bought vegetable broth
1 tablespoon low-sodium wheat-free tamari or coconut aminos
1 teaspoon chopped fresh thyme
1 bay leaf
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Heat the oil in a large pot over medium heat. Add the onions, mushrooms, and monk fruit extract; cook, stirring occasionally, until the onions are soft and golden and the mushrooms are browned, 35 to 40 minutes. Add the arrowroot and cook for 1 minute. Stir in the stock, tamari, thyme, and bay leaf. Increase the heat to medium-high and bring to a boil. Reduce the heat to medium and simmer, uncovered, for 30 minutes. Remove the bay leaf and season with the salt and pepper.
Nutrient Content per Serving
Calories: 170
Fat: 8 grams
Protein: 4 grams
Fiber: 3 grams
Saturated Fat: 2.5 grams
Carbs: 23 grams
Sodium: 490 mg
Sugars: 8 grams
Beans and greens are a classic culinary dynamic duo (and it’s fun to say!). This stew is warming and nutrient rich, but to make it even heartier, serve it over red quinoa or wild rice.
2 tablespoons olive oil
2 medium onions, chopped
3 celery stalks, cut into ¾-inch pieces
2 medium leeks, white and light green parts only, chopped
6 garlic cloves, minced
1 tablespoon chopped fresh oregano
1 teaspoon ground coriander
1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes
3 cups Homemade Vegetable Stock (here) or low-sodium store-bought vegetable broth
2 (15-ounce) cans organic no-salt-added cannellini beans, drained and rinsed
6 cups baby spinach
½ cup sliced fresh basil leaves
¾ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Heat the oil in a Dutch oven over medium-high heat. Add the onions, celery, leeks, garlic, oregano, and coriander; cook, stirring occasionally, until the vegetables are slightly softened, 5 to 6 minutes. Stir in the tomatoes and cook for 5 minutes. Add the stock and beans and bring to a boil. Reduce the heat to medium-low, cover, and simmer for 20 minutes. Stir in the spinach until wilted, about 2 minutes. Remove from the heat and stir in the basil, salt, and pepper.
Nutrient Content per Serving
Calories: 290
Fat: 11 grams
Protein: 9 grams
Fiber: 11 grams
Saturated Fat: 1.5 grams
Carbs: 43 grams
Sodium: 725 mg
Sugars: 8 grams
Most Americans have Julia Child to thank for introducing us to beef bourguignon (thank you, Julia!). I hope you have as much fun making this traditional French stew as the master did in her iconic kitchen. For the best flavor, use a full-bodied red wine such as Cabernet Sauvignon, Merlot, or Syrah.
1 pound chuck roast, trimmed and cut into 1-inch cubes
¾ teaspoon sea salt
½ teaspoon freshly ground black pepper
2 tablespoons olive oil
1 large onion, coarsely chopped (about 1½ cups)
8 ounces white mushrooms, sliced
1 tablespoon fresh thyme leaves
2 celery stalks, cut into 1-inch pieces
2 carrots, cut into ¾-inch pieces
5 garlic cloves, minced
¾ cup dry red wine
¼ cup tomato paste
2 cups Homemade Chicken Stock (here) or low-sodium store-bought chicken broth
2 cups butternut squash cubes (about 8 ounces)
Season the beef with ¼ teaspoon of the salt and ¼ teaspoon of the pepper in a medium bowl.
Heat 1 tablespoon of the oil in a Dutch oven over medium-high heat. Add the beef and cook, turning occasionally, until browned, 5 to 6 minutes. Transfer to a plate.
Return the Dutch oven to the stove and heat the remaining 1 tablespoon oil over medium heat. Add the onion, mushrooms, and thyme and cook, stirring occasionally, until slightly browned, 8 to 9 minutes. Stir in the celery, carrots, and garlic; cook until starting to soften, 4 to 5 minutes. Stir in the wine and tomato paste and bring to a boil; cook for 1 minute. Add the broth and browned beef; return to a boil, immediately reduce the heat to medium-low, cover, and gently simmer for 40 minutes, until the beef is nearly tender. Stir in the butternut squash, return to a gentle simmer, and cook until the beef and squash are tender, 18 to 20 minutes longer. Remove from the heat and stir in the remaining ½ teaspoon salt and ¼ teaspoon pepper.
Nutrient Content per Serving
Calories: 520
Fat: 29 grams
Protein: 37 grams
Fiber: 4 grams
Saturated Fat: 10 grams
Carbs: 22 grams
Sodium: 570 mg
Sugars: 9 grams
If you’re like me, okra makes you think of the South, and those old-timey Southern comfort foods. Okra is versatile and takes on the characteristics of whatever it’s cooked with, so you can imagine how tasty and soothing it is when it’s stewed with tomatoes!
Makes 4 servings
1 cup dry quinoa, rinsed
5 teaspoons coconut oil
1 pound boneless skinless chicken thighs, cut into 1-inch pieces
¾ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 medium onion, chopped
2 celery stalks, chopped
1 orange bell pepper, chopped
4 garlic cloves, minced
1 jalapeño pepper, finely chopped
1 teaspoon chopped fresh thyme
1 teaspoon dried oregano
12 ounces okra, cut into 1-inch pieces
1 (14.5-ounce) can no-salt-added diced tomatoes
2 cups Homemade Chicken Stock (here) or low-sodium store-bought chicken broth
Cook the quinoa according to the package directions.
Heat 2 teaspoons of the oil in a Dutch oven over medium-high heat. Season the chicken with ¼ teaspoon of the salt and ⅛ teaspoon of the black pepper; add half of the chicken to the Dutch oven and cook until browned, 4 minutes. Transfer to a plate. Repeat with 1 teaspoon of the oil and the remaining chicken.
Heat the remaining 2 teaspoons oil in the Dutch oven over medium-high heat. Add the onion, celery, bell pepper, garlic, jalapeño, thyme, and oregano; cook, stirring occasionally, until slightly softened, 3 to 4 minutes. Add the okra and cook for 1 minute. Add the tomatoes and cook for 5 minutes. Pour in the stock, bring to a boil, cover, reduce the heat to medium-low, and simmer until the okra is tender and the chicken is cooked through, 20 to 22 minutes. Season with the remaining ½ teaspoon salt and ⅛ teaspoon black pepper. Serve over the quinoa.
Nutrient Content per Serving
Calories: 450
Fat: 18 grams
Protein: 37 grams
Fiber: 6 grams
Saturated Fat: 8 grams
Carbs: 35 grams
Sodium: 540 mg
Sugars: 1 gram
Lentil soup (or dal) is a humble, nurturing Indian staple. But don’t let its appearance fool you—it’s a great source of protein, fiber, B vitamins, iron, and zinc. This soup is also brimming with aromatic and flavorful spices like Madras curry powder, which is a spicy-hot curry. For a milder soup, use a generic curry powder.
Makes 6 servings
1 tablespoon coconut oil
2 medium onions, chopped
2 carrots, chopped
2 celery stalks, chopped
1 tablespoon minced fresh ginger
3 garlic cloves, minced
1 tablespoon Madras curry powder
½ teaspoon ground coriander
2 cups red split lentils
6 cups Homemade Vegetable Stock (here) or low-sodium store-bought vegetable broth
1 tablespoon lime juice
¾ teaspoon sea salt
Heat the oil in a Dutch oven over medium heat. Add the onions, carrots, celery, ginger, and garlic; cook until softened, 8 to 9 minutes. Add the curry powder and coriander; cook, stirring, until fragrant, 30 seconds. Stir in the lentils and cook for 30 seconds. Add the stock and increase the heat to medium-high; bring to a boil, cover, and reduce the heat to medium-low. Simmer until the soup has thickened and the lentils are very tender, 23 to 25 minutes. Remove from the heat and stir in the lime juice and salt.
Nutrient Content per Serving
Calories: 310
Fat: 7 grams
Protein: 18 grams
Fiber: 12 grams
Saturated Fat: 2.5 grams
Carbs: 46 grams
Sodium: 340 mg
Sugars: 5 grams
Pork tenderloin is high in protein, low in fat, and is packed with more B vitamins than many other types of meat. It’s also very lean, so be careful not to cook the stew longer than specified, or the meat will be tough.
2 tablespoons olive oil
1½ pounds pork tenderloin, trimmed and cut into 1-inch pieces
¾ teaspoon sea salt
½ teaspoon freshly ground black pepper
4 teaspoons arrowroot powder
2 medium red onions, chopped
8 ounces white mushrooms, sliced
1 teaspoon dried basil
4 garlic cloves, minced
2 celery stalks, cut into ¾-inch pieces
2 carrots, cut into ¾-inch pieces
3 cups Homemade Chicken Stock (here) or low-sodium store-bought chicken broth
3 tablespoons tomato paste
12 ounces sweet potatoes, peeled and cut into ½-inch pieces
Heat 2 teaspoons of the oil in a Dutch oven over medium-high heat. Combine the pork with ¼ teaspoon of the salt and ¼ teaspoon of the pepper in a large bowl. Add the arrowroot and toss well to coat. Add half of the pork to the Dutch oven and cook until browned, turning occasionally, 5 to 6 minutes; transfer to a plate. Repeat with 2 teaspoons oil and the remaining pork.
Heat the remaining 2 teaspoons oil in the Dutch oven over medium-high heat. Add the onions, mushrooms, basil, and ¼ teaspoon of the salt; cook, stirring occasionally, until the mushrooms are tender, 6 to 7 minutes. Add the garlic and cook for 2 minutes. Stir in the celery and carrots; cook until the vegetables are starting to soften slightly, 3 to 4 minutes. Add the stock and tomato paste; bring to a boil and cook for 2 minutes. Stir in the pork and any juices that have accumulated on the plate. Return to a boil, cover, reduce the heat to medium-low, and simmer for 10 minutes. Add the sweet potatoes and simmer until tender, 8 to 10 minutes longer. Season with the remaining ¼ teaspoon salt and ¼ teaspoon pepper.
Nutrient Content per Serving
Calories: 400
Fat: 11 grams
Protein: 40 grams
Fiber: 6 grams
Saturated Fat: 2 grams
Carbs: 36 grams
Sodium: 670 mg
Sugars: 9 grams
Don’t let cold soup scare you! This popular tomato-based Spanish soup is really refreshing, especially on hot, humid summer afternoons. Roasting the onions gives it a deep, rich flavor.
3 teaspoons olive oil, plus more for the pan
1 large red onion, chopped
1 pound extra-large shrimp, peeled and deveined
¾ teaspoon sea salt
1¼ pounds plum tomatoes, seeded and chopped
1 seedless cucumber, peeled and finely chopped
1 medium red bell pepper, finely chopped
1 garlic clove, minced
1 jalapeño pepper, finely chopped
1½ cups ice water
1½ tablespoons lemon juice
1 tablespoon extra-virgin olive oil
¼ cup chopped fresh basil, plus additional whole leaves, for garnish
2 teaspoons red wine vinegar
¼ teaspoon freshly ground black pepper
Preheat the oven to 425°F. Lightly dampen a paper towel with olive oil and wipe a rimmed baking sheet with it.
Combine the onion with 1 teaspoon of the olive oil in a small bowl. Transfer to the prepared baking sheet; bake until lightly browned, stirring occasionally, 18 to 20 minutes. Remove from the oven.
Meanwhile, heat the remaining 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Season the shrimp with ¼ teaspoon of the salt and add to the skillet; cook, turning once, until lightly browned and opaque, 2 to 2½ minutes per side. Transfer to a plate and let cool. Cover with plastic wrap and refrigerate until ready to serve.
Combine the roasted onion, tomatoes, cucumber, bell pepper, garlic, jalapeño, ice water, and lemon juice in a large bowl. Transfer 3 cups of the mixture to a blender and puree. Pour the pureed soup back into the bowl and combine with the unpureed vegetables. Stir in the extra-virgin olive oil, basil, vinegar, remaining ½ teaspoon salt, and the black pepper. Cover with plastic wrap and chill for at least 2 hours.
Remove the soup from the refrigerator and ladle it into four large bowls. Top each bowl with one-quarter of the shrimp, garnish with basil leaves, and serve immediately.
Nutrient Content per Serving
Calories: 190
Fat: 8 grams
Protein: 14 grams
Fiber: 4 grams
Saturated Fat: 1 gram
Carbs: 16 grams
Sodium: 930 mg
Sugars: 6 grams
Bouillabaisse is a traditional stew originally made by fishermen in Marseille, in the south of France. Recipes for bouillabaisse vary, but the two key elements are always saffron and tomatoes.
Makes 4 servings
2 tablespoons olive oil
1 large onion, chopped (about 1½ cups)
2 garlic cloves, minced
1 medium fennel bulb, cored and chopped
3 large plum tomatoes, seeded and chopped
¼ teaspoon saffron threads, lightly crushed
2 cups Homemade Chicken Stock (here) or low-sodium store-bought chicken broth
1 (8-ounce) bottle clam juice
1 (1-pound) skinless salmon fillet, cut into 12 pieces
12 ounces extra-large shrimp, peeled and deveined
Heat the oil in a Dutch oven over medium heat. Add the onion and garlic; cook, stirring occasionally, until the onion starts to soften, 2 to 3 minutes. Add the fennel, tomatoes, and saffron; cook until the vegetables have softened, 8 to 9 minutes. Increase the heat to medium-high and add the stock and clam juice. Bring the mixture to a boil, reduce the heat to medium, and simmer, uncovered, for 20 minutes. Add the salmon and shrimp and cook until the fish flakes easily with a fork and the shrimp are opaque, 6 to 7 minutes. Divide among four bowls and serve.
Nutrient Content per Serving
Calories: 390
Fat: 21 grams
Protein: 37 grams
Fiber: 3 grams
Saturated Fat: 3 grams
Carbs: 13 grams
Sodium: 690 mg
Sugars: 4 grams
The beauty of this thick Italian soup is that it’s like a soup canvas—it has no standard recipe. But this version is so flavorful, you may never want to make it any other way again. Freeze in individual portions for up to 6 months.
2 tablespoons olive oil
1 medium onion, chopped
2 carrots, cut into ¾-inch pieces
2 celery stalks, cut into ¾-inch pieces
2 medium leeks, white and light green parts only, chopped
1 pound butternut squash, peeled, seeded, and cut into 1-inch pieces
3 garlic cloves, minced
1 tablespoon chopped fresh oregano
1 teaspoon chopped fresh thyme
4 cups Homemade Vegetable Stock (here) or low-sodium store-bought vegetable broth
1 (14.5-ounce) can no-salt-added diced tomatoes
4 cups coarsely chopped kale
1 (15-ounce) can organic no-salt-added cannellini beans, drained and rinsed
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Heat the oil in a Dutch oven over medium-high heat. Add the onion, carrots, celery, leeks, squash, garlic, oregano, and thyme; cook, stirring occasionally, until the vegetables are starting to soften, 4 to 5 minutes. Stir in the stock, tomatoes, and kale; bring to a boil. Reduce the heat to medium-low, cover, and simmer until the vegetables are tender, 25 minutes. Add the beans, return to a simmer, and cook for 5 minutes longer. Remove from the heat and stir in the salt and pepper.
Nutrient Content per Serving
Calories: 300
Fat: 12 grams
Protein: 9 grams
Fiber: 11 grams
Saturated Fat: 1.5 grams
Carbs: 42 grams
Sodium: 440 mg
Sugars: 6 grams