Simple Soups and Sandwiches

These satisfying soups and sandwiches made with nourishing ingredients are perfect on-the-go lunches or easy meals to share with friends and family.

Poblano-Tomato Soup

Hands-on Time: 14 minutes
Total Time: 14 minutes
Serves: 4

Pair this spicy soup with your favorite grilled cheese sandwich for a filling meal.

2 pounds tomatoes, halved

6 garlic cloves

3 shallots, halved

1 red bell pepper, halved and seeded

1 poblano pepper, halved and seeded

1 tablespoon canola oil

1 cup unsalted chicken stock (such as Swanson)

¼ teaspoon salt

¼ teaspoon ground cumin

⅛ teaspoon ground coriander

¼ cup cilantro leaves

4 lime wedges

1 Place a jelly-roll pan in oven. Preheat broiler.

2 Combine tomatoes, garlic, shallots, red bell pepper, and poblano pepper in a bowl. Add canola oil; toss. Carefully arrange vegetables on preheated pan; broil 10 minutes or until blackened.

3 Place roasted vegetables in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid (to avoid splatters). Blend until smooth. Stir in chicken stock, salt, cumin, and coriander. Top with cilantro leaves; serve with lime wedges.

PER SERVING (serving size: 1¼ cups soup and 1 lime wedge):

Food Choices: 3 Nonstarchy Vegetables, ½ Fat

Calories 102; Fat 4.2g (sat 0.3g, mono 2.3g, poly 1.2g, trans 0g); Protein 5g; Carbohydrate 17g; Fiber 4g; Sugars 9g; Cholesterol 0mg; Iron 1mg; Sodium 196mg; Potassium 667mg; Phosphorus 80mg; Calcium 50mg

Black Bean Soup

Hands-on Time: 5 minutes
Total Time: 15 minutes
Serves: 4

Make the soup the night before, and pack it in a microwave-safe container to heat up at work.

2 (15-ounce) cans unsalted black beans, rinsed and drained

1½ cups organic vegetable broth

½ cup fresh salsa

1 tablespoon fresh lime juice

1 teaspoon chopped chipotle chile, canned in adobo sauce

½ teaspoon ground cumin

2 tablespoons chopped fresh cilantro

⅓ cup queso fresco, crumbled

4 lime wedges

1 Place beans in a medium saucepan. Mash beans slightly with a potato masher.

2 Stir in broth and next 4 ingredients (through cumin). Bring to a boil; reduce heat, and simmer, uncovered, 5 minutes or until thoroughly heated. Remove from heat; stir in cilantro. Ladle soup into bowls; sprinkle with cheese. Serve with lime wedges.

PER SERVING (serving size: 1 cup soup, about 1 tablespoon cheese, and 1 lime wedge):

Food Choices: 1½ Starches, 1 Lean Protein

Calories 163; Fat 1.8g (sat 1.1g, mono 0.5g, poly 0.1g, trans 0g); Protein 10g; Carbohydrate 25g; Fiber 7g; Sugars 2g; Cholesterol 7mg; Iron 2mg; Sodium 339mg; Potassium 460mg; Phosphorus 168mg; Calcium 129mg

Chipotle Chicken Tortilla Soup

Hands-on Time: 7 minutes
Total Time: 12 minutes
Serves: 4

If you like food with a little kick, then this spicy, smoky soup is for you. Round out the meal with a salad and mini corn muffins.

1 tablespoon canola oil

¾ pound chicken breast tenders, cut into bite-sized pieces

1 garlic clove, minced

1 teaspoon chipotle chile powder

1 teaspoon ground cumin

2 cups unsalted chicken stock (such as Swanson)

1 cup water

⅛ teaspoon salt

1 (14.5-ounce) can unsalted stewed tomatoes, undrained

1 cup crushed baked tortilla chips

¼ cup chopped fresh cilantro

1 lime, cut into 4 wedges

1 Heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add chicken and minced garlic; sauté 2 minutes.

2 Add chile powder and cumin; stir well. Add stock, 1 cup water, salt, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Top with tortilla chips and cilantro, and serve with lime wedges.

PER SERVING (serving size: 1¼ cups soup, ¼ cup chips, 1 tablespoon cilantro, and 1 lime wedge):

Food Choices: 1 Starch, 1 Nonstarchy Vegetable, 2 Lean Proteins

Calories 213; Fat 4.2g (sat 0.6g, mono 1.4g, poly 0.7g, trans 0g); Protein 23g; Carbohydrate 21g; Fiber 3g; Sugars 3g; Cholesterol 54mg; Iron 1mg; Sodium 366mg; Potassium 564mg; Phosphorus 247mg; Calcium 56mg

Pork, Bean, and Escarole Soup

Hands-on Time: 25 minutes
Total Time: 25 minutes
Serves: 6

Escarole is less bitter than other members of the endive family, with hearty leaves similar to kale or chard, which you can sub here. Use just the leaves for this soup.

1 (1-pound) pork tenderloin, trimmed and cut into bite-sized pieces

1 tablespoon minced fresh rosemary

½ teaspoon freshly ground black pepper

¼ teaspoon kosher salt

¼ teaspoon smoked paprika

¼ teaspoon ground red pepper

2 tablespoons extra-virgin olive oil

1 cup chopped onion

2 garlic cloves, minced

6 cups unsalted chicken stock (such as Swanson)

2 tablespoons tomato paste

2 (15-ounce) cans unsalted cannellini beans, rinsed and drained

8 cups chopped escarole leaves (1 large head)

1.5 ounces grated fresh Parmesan cheese (about 6 tablespoons)

1 Combine pork, rosemary, black pepper, salt, paprika, and red pepper in a bowl.

2 Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add pork mixture; sauté 2 minutes. Add onion and garlic; sauté 4 minutes. Add stock, tomato paste, and beans; bring to a boil. Reduce heat and cook, partially covered, 10 minutes. Mash half of beans in pan with a potato masher. Stir in escarole; cook 2 minutes or until wilted. Ladle soup into bowls; top with cheese.

PER SERVING (serving size: 1¾ cups soup and 1 tablespoon cheese):

Food Choices: ½ Starch, 2 Nonstarchy Vegetables, 3 Lean Proteins, 1 Fat

Calories 265; Fat 9g (sat 2.4g, mono 4.5g, poly 0.9g, trans 0g); Protein 28g; Carbohydrate 17g; Fiber 6g; Sugars 3g; Cholesterol 55mg; Iron 3mg; Sodium 441mg; Potassium 768mg; Phosphorus 330mg; Calcium 172mg

Avocado BLT

Hands-on Time: 9 minutes
Total Time: 9 minutes
Serves: 4

A healthful avocado spread replaces the traditional mayonnaise in this sandwich loaded with bacon, gourmet greens, and juicy, ripe tomatoes.

½ cup Creamy Avocado Spread

8 (1-ounce) slices thin-sliced 15-grain bread, toasted

2 cups gourmet salad greens

8 (¼-inch-thick) slices tomato

8 center-cut bacon slices, cooked

1 Spread 2 tablespoons Creamy Avocado Spread over 4 bread slices. Top each with ½ cup greens, 2 tomato slices, and 2 bacon slices. Top with remaining bread slices.

PER SERVING (serving size: 1 sandwich):

Food Choices: 2 Starches, 1 Medium-Fat Protein, 1 Fat

Calories 245; Fat 11g (sat 2.3g, mono 6.7g, poly 1.9g, trans 0g); Protein 12g; Carbohydrate 33g; Fiber 7g; Sugars 5g; Cholesterol 10mg; Iron 2mg; Sodium 409mg; Potassium 523mg; Phosphorus 191mg; Calcium 67mg

Creamy Avocado Spread

Hands-on Time: 5 minutes
Total Time: 5 minutes
Serves: 4

Try this rich, buttery spread on simple toast or as a dipping sauce for crudités for an easy, tasty snack.

1 peeled ripe avocado, coarsely mashed

1 tablespoon fresh lemon juice

1 garlic clove, minced

¼ teaspoon salt

⅛ teaspoon ground red pepper

1 Combine all ingredients in a small bowl, stirring with a fork until blended.

PER SERVING (serving size: 2 tablespoons):

Food Choice: 1 Fat

Calories 65; Fat 5.7g (sat 0.6g, mono 3.9g, poly 0.8g, trans 0g); Protein 1g; Carbohydrate 4g; Fiber 1g; Sugars 0g; Cholesterol 0mg; Iron 0mg; Sodium 74mg; Potassium 252mg; Phosphorus 28mg; Calcium 2mg

Asparagus-and-Spinach Toasts with Fontina Cheese

Hands-on Time: 14 minutes
Total Time: 14 minutes
Serves: 2

Fontina, known for its mild flavor and creamy texture, melts easily, which makes it a perfect choice for cheese toast.

1 pound asparagus spears

Cooking spray

1 cup (¼-inch) diagonally sliced green onions

⅔ cup water

4 cups chopped fresh spinach

1 tablespoon thinly sliced fresh basil

¼ teaspoon freshly ground black pepper

1 ounce fontina or mozzarella cheese, shredded (about ¼ cup)

4 (1-ounce) slices whole-wheat bread, toasted

1 Snap off tough ends of asparagus. Heat a large skillet over medium-high heat; coat pan with cooking spray. Add onions; sauté 1 minute. Add asparagus and ⅔ cup water; bring to a boil. Reduce heat, and simmer 5 minutes. Add spinach; simmer 3 minutes. Stir in basil and pepper.

2 Sprinkle 1 tablespoon cheese over each toast slice; cut each slice diagonally in half. Place 4 toast halves on each of 2 plates. Spoon 1 cup asparagus mixture over each serving.

PER SERVING (serving size: 4 toast halves):

Food Choices: 2 Starches, 2 Nonstarchy Vegetables, 1 High-Fat Protein

Calories 268; Fat 6.8g (sat 3.1g, mono 1.6g, poly 1.4g, trans 0g); Protein 15g; Carbohydrate 39g; Fiber 11g; Sugars 8g; Cholesterol 16mg; Iron 6mg; Sodium 417mg; Potassium 1,054mg; Phosphorus 354mg; Calcium 239mg

Goat Cheese and Roasted Pepper Panini

Hands-on Time: 11 minutes
Total Time: 11 minutes
Serves: 4

The sweetness of roasted red bell peppers is an ideal foil to the pungency of the goat cheese and kalamata olives.

2½ ounces goat cheese, softened

12 pitted kalamata olives, coarsely chopped

8 (1-ounce) slices sourdough bread

16 basil leaves

2 cups spring mix greens

1 cup bottled roasted red bell peppers

Cooking spray

1 Combine cheese and olives in a small bowl, stirring until well blended. Spread about 1 tablespoon cheese mixture over each of 4 bread slices. Divide basil leaves, greens, and bell pepper into fourths; arrange over cheese mixture on each bread slice. Top with 4 bread slices.

2 Heat a large grill pan or skillet over medium heat. Coat pan with cooking spray. Add sandwiches to pan. Cover with a sheet of foil; top with a heavy skillet. Cook 3 minutes or until lightly browned. Turn sandwiches over; replace foil and skillet. Cook 3 minutes or until golden.

PER SERVING (serving size: 1 sandwich):

Food Choices: 1½ Starches, 1 Nonstarchy Vegetable, 1 Medium-Fat Protein

Calories 206; Fat 8.4g (sat 2.4g, mono 2.1g, poly 0.7g, trans 0g); Protein 6g; Carbohydrate 23g; Fiber 2g; Sugars 1g; Cholesterol 43mg; Iron 1mg; Sodium 433mg; Potassium 175mg; Phosphorus 128mg; Calcium 59mg

Succotash Burritos

Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 6

Fresh soybeans (edamame) are high in protein and fiber. They take the place of lima beans in this updated succotash recipe. Look for ready-to-eat, fully cooked edamame in the produce section of your supermarket.

2 teaspoons olive oil

1 (10-ounce) package (about 1¾ cups) refrigerated fully cooked shelled edamame

1½ cups frozen corn, thawed

½ cup chopped red bell pepper

¼ cup chopped red onion

1 garlic clove, minced

2 cups torn spinach

½ teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

6 (8-inch) whole-wheat tortillas, warmed

6 tablespoons salsa

6 tablespoons shredded reduced-fat Monterey Jack cheese

Cilantro sprigs (optional)

1 Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add edamame and next 4 ingredients (through garlic). Sauté 5 minutes or until bell pepper and onion are tender. Add spinach, cumin, salt, and black pepper.

2 Spoon about ⅔ cup vegetable mixture down center of each tortilla. Top each with 1 tablespoon salsa and 1 tablespoon cheese. Fold top and bottom of each tortilla toward center; roll up burrito-style. Garnish with cilantro sprigs, if desired.

PER SERVING (serving size: 1 burrito):

Food Choices: 2 Starches, 1 Medium-Fat Protein, ½ Fat

Calories 251; Fat 7.8g (sat 1.1g, mono 3.4g, poly 2.2g, trans 0g); Protein 16g; Carbohydrate 31g; Fiber 12g; Sugars 5g; Cholesterol 0mg; Iron 3mg; Sodium 342mg; Potassium 584mg; Phosphorus 230mg; Calcium 188mg

Ingredient Pointer

Don’t let its size fool you—the tiny cumin seed is loaded with vitamins and minerals. Among them are copper and iron, which help form red blood cells, and vitamins A, B, and C. Additionally, this small kernel packs a punch of flavor. Hot and earthy, a little goes a long way.

Grilled Salmon and Avocado Pitas

Hands-on Time: 25 minutes
Total Time: 25 minutes
Serves: 4

Avocado adds rich flavor and hunger-staving fiber, while wasabi mayonnaise elevates the heat in this Asian-inspired sandwich.

⅓ cup canola mayonnaise

1 tablespoon wasabi paste

2 teaspoons rice vinegar

1 teaspoon lower-sodium soy sauce

½ pound salmon or arctic char fillet

2 teaspoons olive oil

Cooking spray

2 (6½-inch) whole-wheat pita rounds

1 cup loosely packed arugula

1 ripe avocado, diced (about 1 cup)

1 medium tomato, seeded and diced

1 Preheat grill to medium-high heat.

2 In a small bowl, combine mayonnaise, wasabi paste, vinegar, and soy sauce. Set aside.

3 Brush salmon with olive oil. Place salmon on grill rack coated with cooking spray; grill 3 to 4 minutes on each side or until desired degree of doneness. Remove from grill, and quickly toast pita rounds on grill, about 2 minutes, turning once.

4 Cut or flake salmon into 1-inch cubes. Cut pita rounds in half; spread wasabi mayonnaise on insides. Fill each pita half with salmon, arugula, avocado, and tomato.

PER SERVING (serving size: 1 pita half):

Food Choices: 1½ Starches, 2 Lean Proteins, 2 Fats

Calories 321; Fat 18.1g (sat 2.3g, mono 10.6g, poly 4.2g, trans 0g); Protein 16g; Carbohydrate 23g; Fiber 5g; Sugars 2g; Cholesterol 29mg; Iron 2mg; Sodium 440mg; Potassium 608mg; Phosphorus 263mg; Calcium 27mg

Ingredient Pointer

You can find prepared wasabi paste packed in a tube in the Asian food aisle of most grocery stores, or you can mix wasabi powder with just enough water to make a paste.

Open-Faced Salmon Sandwiches with Tomato and Avocado

Hands-on Time: 23 minutes
Total Time: 23 minutes
Serves: 4

Coarsely chop leftover salmon and combine with any remaining mayo mixture. Place on toasted bread and garnish with arugula for a quick lunch.

4 (1-ounce) slices diagonally cut ciabatta or rustic Italian bread

2 teaspoons olive oil

4 (4-ounce) salmon fillets, skinned (about ¾ inch thick)

¼ cup canola mayonnaise

2 tablespoons water

1 tablespoon minced fresh chives, divided

1¼ teaspoons Dijon mustard

4 Bibb lettuce leaves

4 (½-inch-thick) slices tomato, halved

½ peeled ripe avocado, cut into 8 slices

4 lemon wedges

1 Preheat broiler.

2 Arrange bread slices on a baking sheet; broil 1 minute on each side or until toasted.

3 Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add fillets to pan; cook 4 minutes on each side or until desired degree of doneness.

4 Combine canola mayonnaise, 2 tablespoons water, 2 teaspoons minced chives, and Dijon mustard in a small bowl, stirring with a whisk. Spread mayonnaise mixture over bread slices; top each with 1 lettuce leaf, 1 halved tomato slice, 2 avocado slices, and 1 fish fillet. Sprinkle with 1 teaspoon chives. Serve with lemon wedges.

PER SERVING (serving size: 1 sandwich and 1 lemon wedge):

Food Choices: 1 Starch, 1 Nonstarchy Vegetable, 3 Lean Proteins, 1 Fat

Calories 345; Fat 17.3g (sat 2.3g, mono 9.5g, poly 4.4g, trans 0g); Protein 27g; Carbohydrate 19g; Fiber 3g; Sugars 1g; Cholesterol 60mg; Iron 2mg; Sodium 402mg; Potassium 598mg; Phosphorus 349mg; Calcium 21mg

Open-Faced Chicken Sandwiches with Artichoke Pesto

Hands-on Time: 20 minutes
Total Time: 20 minutes
Serves: 6

Be sure to look for artichoke hearts that are canned in brine, not oil.

3 (8-ounce) skinless, boneless chicken breast halves

½ teaspoon freshly ground black pepper, divided

⅛ teaspoon salt

Cooking spray

6 ounces drained canned artichoke hearts

2 ounces Parmigiano-Reggiano cheese, shaved and divided (about ½ cup)

2 tablespoons pine nuts

2 tablespoons canola mayonnaise

2 teaspoons olive oil

3 garlic cloves

6 (1-ounce) slices multigrain bread

3 tablespoons chopped fresh flat-leaf parsley

1 Preheat broiler.

2 Cut each chicken breast half in half lengthwise to form 2 cutlets. Sprinkle with ¼ teaspoon pepper and salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes on each side or until done.

3 Place artichokes, 3 tablespoons cheese, nuts, mayonnaise, oil, ¼ teaspoon pepper, and garlic in a mini food processor; pulse until coarsely ground.

4 Place bread slices on a baking sheet; broil 1 minute on each side. Spread 2½ tablespoons pesto on each slice. Slice chicken; place 3 ounces on each bread slice. Top with remaining cheese and parsley.

PER SERVING (serving size: 1 sandwich):

Food Choices: 1 Starch, 1 Nonstarchy Vegetable, 3 Lean Proteins, 1 Fat

Calories 295; Fat 11g (sat 2.8g, mono 4.1g, poly 2.1g, trans 0g); Protein 31g; Carbohydrate 18g; Fiber 4g; Sugars 3g; Cholesterol 71mg; Iron 2mg; Sodium 406mg; Potassium 365mg; Phosphorus 319mg; Calcium 215mg

Turkey Pitas with Tahini-Yogurt Sauce

Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 4

If you can’t find tahini, substitute an equal amount of peanut butter to make the yogurt sauce.

Cooking spray

1 teaspoon ground cumin

1 teaspoon paprika

¼ teaspoon ground turmeric

⅛ teaspoon kosher salt

3 (4-ounce) turkey cutlets

4 (6-inch) whole-wheat pitas

1 cup thinly sliced cucumber

1 cup thinly sliced red bell pepper

2 tablespoons tahini (sesame seed paste)

2 tablespoons plain fat-free yogurt

1½ tablespoons fresh lemon juice

1 tablespoon water

½ teaspoon freshly ground black pepper

1 Heat a grill pan over medium-high heat. Coat pan with cooking spray. Combine cumin, paprika, turmeric, and salt in a small bowl. Rub spice mixture over turkey. Add turkey to pan; cook 3 minutes on each side or until done. Remove turkey from pan.

2 Cut off top third of each pita; reserve for another use. Add pitas to pan; grill 30 seconds on each side or until marked. Cut turkey into slices. Divide turkey, cucumber, and bell pepper among pitas.

3 Combine tahini and remaining ingredients in a small bowl, stirring with a whisk. Serve tahini mixture with sandwiches.

PER SERVING (serving size: 1 filled pita and about 1½ tablespoons sauce):

Food Choices: 2 Starches, 1 Nonstarchy Vegetable, 3 Lean Proteins

Calories 307; Fat 6.1g (sat 1g, mono 1.7g, poly 2.4g, trans 0g); Protein 29g; Carbohydrate 37g; Fiber 6g; Sugars 2g; Cholesterol 53mg; Iron 3mg; Sodium 412mg; Potassium 504mg; Phosphorus 359mg; Calcium 70mg

Turkey Cobb Salad Roll-Ups

Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 4

The original Cobb Salad made its debut at the Brown Derby Restaurant in Hollywood. It was created as a way to use a variety of leftovers—turkey, tomatoes, onions, avocado, blue cheese, and Roquefort dressing. This is a lightened version with less fat and more fiber.

2 cups shredded romaine lettuce

1 cup chopped seeded tomato (1 medium)

¼ cup chopped green onions (2 medium)

3 tablespoons blue cheese–flavored yogurt dressing

½ teaspoon freshly ground black pepper

8 ounces thinly sliced roast turkey

1 ripe avocado, diced

4 (1.9-ounce) multigrain flatbreads with flax

1 Combine first 7 ingredients in a medium bowl. Spoon turkey mixture onto flatbreads; roll up.

PER SERVING (serving size: 1 wrap):

Food Choices: 1½ Starches, 1 Nonstarchy Vegetable, 3 Lean Proteins, 1 Fat

Calories 301; Fat 13.3g (sat 2.3g, mono 6.4g, poly 3.4g, trans 0g); Protein 29g; Carbohydrate 25g; Fiber 12g; Sugars 2g; Cholesterol 53mg; Iron 2mg; Sodium 381mg; Potassium 444mg; Phosphorus 146mg; Calcium 83mg

Small Change, Big Result

Yogurt-based dressings are a healthier alternative to common mayonnaise-based types because they contain less saturated fat. The blue cheese flavor of the yogurt in this recipe will keep you from noticing the difference. Choose fat-free yogurt to add a Power Food to the dish.