Spiced Lentil and Spinach Soup
Spicy Corn Chowder with Edamame
Manhattan Style Fresh Salmon Chowder
Hearty Chicken and Vegetable Soup
Sweet Potato, Chicken, and Kale Soup
Turkey Bacon, Bean, and Tomato Soup
Cauliflower Soup with Bacon-Cheddar Topping
Using tempeh in this classic soup adds major protein but keeps it vegetarian. SERVES 4
1 teaspoon (5 mL) olive oil
1 cup (250 mL) chopped onion
1 cup (250 mL) chopped carrots
3 cloves garlic, minced
4 cups (1 L) chopped Swiss chard
1 cup (250 mL) crumbled or chopped tempeh
1 can (14 ounces/398 mL) diced tomatoes
1 cup (250 mL) canned chickpeas, drained and rinsed
6 cups (1.5 L) fat-free vegetable broth
1 tablespoon (15 mL) dried or chopped fresh oregano
2 cups (500 mL) cooked pearl barley
Salt and pepper
1. Heat a soup pot over medium-high heat. Add olive oil.
2. Add onions, carrots, and garlic; sauté until soft, about 6 minutes.
3. Stir in chard and tempeh; sauté until chard is wilted.
4. Stir in tomatoes, chickpeas, vegetable broth, and oregano. Bring to a boil, reduce heat, and simmer for 20 minutes.
5. Stir in barley and heat through. Season with salt and pepper.
Nutritional Information (per serving)
Calories 366 • Carbs 60 grams • Protein 20 grams • Fat 7 grams • Fiber 12 grams
Spiced Lentil and Spinach Soup
Say goodbye to pricey canned soups. This soup tastes savory and delicious, and the olives satisfy your “salt tooth.” SERVES 4
1 tablespoon (15 mL) olive oil
1 cup (250 mL) chopped onion
3 cloves garlic, minced
20 cups (5 L) fresh spinach (1¼ pounds/565 g), chopped
2 cans (14 ounces/398 mL each) diced tomatoes
8 cups (2 L) fat-free vegetable broth
1 tablespoon (15 mL) smoked paprika
1 teaspoon (5 mL) fresh or dried thyme
2 tablespoons (30 mL) Worcestershire sauce
2½ cups (625 mL) cooked lentils
¼ cup (60 mL) chopped pitted green olives
Salt and pepper
1. Heat a soup pot over medium-high heat. Add olive oil.
2. Add onions and garlic; sauté for 1 minute.
3. Add spinach; cook, stirring often, until spinach is wilted.
4. Add tomatoes and broth, stirring to scrape up any browned bits.
5. Stir in paprika, thyme, and Worcestershire sauce. Bring to a boil, reduce heat, and simmer for 20 minutes.
6. Stir in lentils and olives; heat through. Season with salt and pepper.
Nutritional Information (per serving)
Calories 357 • Carbs 52 grams • Protein 22 grams • Fat 9 grams • Fiber 17 grams
The simplicity—and deliciousness—of this recipe will have you coming back to it over and over again. SERVES 2
1¼ cups (300 mL) canned cannellini beans, drained and rinsed
4 cups (1 L) fat-free vegetable broth
1 tablespoon (15 mL) olive oil
½ cup (125 mL) chopped onion
2 cloves garlic, chopped
Chopped fresh rosemary and smoked paprika to taste (optional)
3 cups (750 mL) chopped broccoli florets
1 teaspoon (5 mL) dried thyme
Salt and pepper
¼ cup (60 mL) grated reduced-fat Parmesan cheese.
1. Purée beans with broth in a blender. Set aside.
2. Heat a large saucepan over medium-high heat. Add olive oil.
3. Add onions and garlic; sauté until soft.
4. Stir in rosemary and paprika (if using). Add broccoli; sauté for 2 to 3 minutes.
5. Stir in puréed beans and thyme. Cover, reduce heat to low, and simmer until reduced to desired thickness, 12 to 15 minutes.
6. Season with salt and pepper. Serve topped with Parmesan cheese.
Nutritional Information (per serving)
Calories 328 • Carbs 47 grams • Protein 17 grams • Fat 10 grams • Fiber 13 grams
Spicy Corn Chowder with Edamame
Edamame, or fresh soybeans, are a delicious, versatile way to add protein to a vegetarian soup. SERVES 5
2 cups (500 mL) canned white beans, drained and rinsed
8 cups (2 L) fat-free vegetable broth
Cooking oil spray
1 tablespoon (15 mL) light butter
1 medium onion, chopped
¾ cup (175 mL) chopped green bell pepper
¾ cup (175 mL) chopped red bell pepper
Salt and pepper
3 cups (750 mL) fresh or thawed frozen corn kernels
1 cup (250 mL) canned or thawed frozen shelled edamame
1 tablespoon (15 mL) chopped fresh or dried tarragon
1. Purée beans with 1 cup (250 mL) of the broth in a blender. Set aside.
2. Heat a soup pot over medium-high heat. Spray with cooking oil and add butter.
3. Add onions and bell peppers; season with salt and pepper. Sauté until soft, about 6 minutes.
4. Stir in corn and edamame; sauté until corn begins to lightly brown, about 5 minutes.
5. Add puréed beans, tarragon, and remaining 7 cups (1.75 L) broth; stir to combine.
6. Bring to a boil. Reduce heat and simmer for 20 minutes. Season with salt and pepper.
Nutritional Information (per serving)
Calories 374 • Carbs 67 grams • Protein 19 grams • Fat 5 grams • Fiber 12 grams
Manhattan Style Fresh Salmon Chowder
Because fresh clams can be hard to come by depending on where you live and the season, I love to use heart-healthy salmon in this satisfying chowder. SERVES 4
Cooking oil spray
2 slices turkey bacon, diced
4 cups (1 L) diced unpeeled potatoes (any kind)
1 cup (250 mL) chopped onion
1 cup (250 mL) diced red bell pepper
2 tablespoons (30 mL) tomato paste
1¼ cups (300 mL) canned diced tomatoes
4 cups (1 L) fat-free chicken broth
9 ounces (255 g) skinless salmon fillet, cut in bite-size pieces
1½ cups (375 mL) frozen corn kernels
2 tablespoons (30 mL) chopped fresh tarragon
Salt and pepper
1. Heat a soup pot over medium heat. Spray with cooking oil.
2. Add bacon; cook until crisp. Remove and set aside.
3. Add potatoes, onions, and bell pepper; cook, stirring often, until beginning to brown, about 6 minutes.
4. Add tomato paste and stir to coat vegetables.
5. Stir in tomatoes and broth. Bring to a boil.
6. Stir in salmon, corn, and tarragon. Reduce heat and simmer, uncovered, until broth has thickened and salmon is cooked through, about 30 minutes.
7. Season with salt and pepper. Serve garnished with the bacon.
Nutritional Information (per serving)
Calories 341 • Carbs 52 grams • Protein 24 grams • Fat 6 grams • Fiber 8 grams
The soup from your local Chinese delivery place won’t hold a candle to this more authentic version, loaded with fresh greens and antioxidant powerhouse mushrooms. SERVES 4
1 tablespoon (15 mL) sesame or canola oil
3 cloves garlic, chopped
¼ cup (60 mL) chopped peeled fresh ginger
8 ounces (225 g) low-fat extra-firm tofu, cubed
30 cups (7 L) fresh baby spinach (2 pounds/900 g), chopped
4 cups (1 L) shredded or chopped napa cabbage
4 cups (1 L) shredded or chopped bok choy
2 cups (500 mL) chopped shiitake mushrooms
2 cups (500 mL) canned or thawed frozen shelled edamame
8 cups (2 L) fat-free vegetable broth
2 tablespoons (30 mL) low-sodium soy sauce
1 tablespoon (15 mL) fish sauce
Salt and pepper
1 cup (250 mL) chopped green onions
¼ cup (60 mL) chopped fresh cilantro
1. Heat a soup pot over medium-high heat. Add half of the sesame oil.
2. Add garlic and ginger; sauté until fragrant, about 30 seconds.
3. Add tofu; sauté until tofu begins to brown and crisp, about 5 minutes. Transfer mixture to a bowl.
4. Add remaining oil to pot. Working in batches, add spinach, cabbage, and bok choy, cooking until wilted, about 3 minutes per batch. Transfer to another bowl.
5. Add mushrooms and edamame to pot; cook, stirring often, until mushrooms are soft, about 5 minutes.
6. Add broth, soy sauce, and fish sauce. Bring to a boil. Reduce heat and simmer for 20 minutes.
7. Add greens to soup. Season with salt and pepper.
8. Divide among bowls and top with tofu mixture, green onions, and cilantro.
Nutritional Information (per serving)
Calories 325 • Carbs 40 grams • Protein 27 grams • Fat 8 grams • Fiber 11 grams
Hearty Chicken and Vegetable Soup
Here’s a classic recipe that I’ve redesigned, loading it with nutrients and without excess sodium or chemical preservatives. SERVES 4
4 teaspoons (20 mL) olive oil
1 cup (250 mL) chopped onion
8 ounces (225 g) skinless chicken breast, chopped in small pieces or cut crosswise in ½-inch (1 cm) strips
Salt and pepper
2 cups (500 mL) chopped carrots
1 cup (250 mL) chopped celery
4 cups (1 L) chopped Swiss chard
8 cups (2 L) fat-free chicken broth
1 cup (250 mL) pearl barley
1 tablespoon (15 mL) chopped fresh parsley
1 tablespoon (15 mL) chopped fresh thyme
1. Heat a soup pot over medium-high heat. Add olive oil.
2. Add onions and chicken; season with salt and pepper. Sauté until chicken is cooked through, about 7 minutes.
3. Add carrots and celery; sauté until carrots are soft, about 5 minutes.
4. Stir in chard; cook until wilted, about 3 minutes.
5. Add broth. Bring to a boil.
6. Stir in barley, parsley, and thyme. Reduce heat to low, cover, and simmer until barley is tender, at least 45 minutes. Add water if necessary. Season with salt and pepper.
Nutritional Information (per serving)
Calories 388 • Carbs 60 grams • Protein 25 grams • Fat 7 grams • Fiber 15 grams
This soup is an ode to Tuscan cuisine, which is characterized by its fresh, simple preparations that let the ingredients shine without smothering them in heavy sauces. SERVES 2
Cooking oil spray
½ cup (125 mL) chopped onion
½ cup (125 mL) chopped carrots
½ cup (125 mL) chopped celery
½ cup (125 mL) chopped fennel
4 cups (1 L) chopped kale
2 cloves garlic, chopped
1 teaspoon (5 mL) chopped fresh thyme
1 teaspoon (5 mL) dried oregano
3 ounces (85 g) skinless chicken breast, cooked and shredded
⅔ cup (150 mL) canned cannellini beans, drained and rinsed
4 cups (1 L) fat-free vegetable broth
Salt and pepper
1. Heat a medium saucepan over medium-high heat. Spray with cooking oil.
2. Add onions, carrots, celery, and fennel; sauté until vegetables are almost soft, about 4 minutes.
3. Stir in kale and garlic; cook until kale has wilted, about 5 minutes.
4. Stir in thyme, oregano, chicken, beans, and broth; season with salt and pepper. Simmer for 15 minutes.
Nutritional Information (per serving)
Calories 323 • Carbs 48 grams • Protein 27 grams • Fat 5 grams • Fiber 10 grams
Sweet Potato, Chicken, and Kale Soup
I love using sweet potatoes in place of regular white potatoes. They have more vitamin C, vitamin A, and all-important fiber. SERVES 2
Cooking oil spray
¾ cup (175 mL) chopped leeks
1 clove garlic, minced
3 cups (750 mL) diced peeled sweet potato (about 2 medium)
4 cups (1 L) fat-free chicken broth
2 cups (500 mL) water
8 ounces (225 g) skinless chicken breast, chopped in small pieces
2 tablespoons (30 mL) almond butter
8 cups (2 L) chopped kale
1 teaspoon (5 mL) minced peeled fresh ginger
Hot pepper flakes (optional)
Salt and pepper
1. Heat a soup pot over medium-high heat. Spray with cooking oil.
2. Add leeks; sauté until they begin to soften, about 5 minutes.
3. Add garlic; sauté for 1 minute.
4. Add sweet potatoes, broth, and water. Bring to a boil.
5. Stir in chicken; reduce heat and simmer until chicken is cooked through, about 10 minutes.
6. Transfer 1 cup (250 mL) of the hot soup to a small bowl and whisk in almond butter. Stir mixture into soup.
7. Stir in kale, ginger, and hot pepper flakes (if using); simmer until kale is soft, about 10 minutes. Season with salt and pepper.
Nutritional Information (per serving)
Calories 317 • Carbs 44 grams • Protein 21 grams • Fat 9 grams • Fiber 10 grams
Turkey Bacon, Bean, and Tomato Soup
This rib-sticking soup is packed with flavor, leaving you completely satisfied. SERVES 2
Cooking oil spray
4 slices turkey bacon
2 large celery ribs, diced
½ cup (125 mL) diced onion
2 small tomatoes, diced
6 tablespoons (90 mL) tomato paste
1 teaspoon (5 mL) dried Italian herb seasoning
Chopped fresh thyme and rosemary to taste (optional)
2 cups (500 mL) assorted canned beans (such as lima, kidney, black, white), drained and rinsed
4 cups (1 L) fat-free chicken broth
Salt and pepper
1. Heat a medium saucepan over medium-high heat. Spray with cooking oil.
2. Add bacon, celery, and onions; sauté until bacon is browned and vegetables are soft.
3. Stir in tomatoes, tomato paste, Italian seasoning, fresh herbs, beans, and broth. Reduce heat to low and simmer for at least 20 minutes. Season with salt and pepper.
Nutritional Information (per serving)
Calories 336 • Carbs 48 grams • Protein 31 grams • Fat 5 grams • Fiber 15 grams
Cauliflower Soup with Bacon-Cheddar Topping
Kids (and grown-ups) love this soup and will never suspect that cauliflower is at its base. SERVES 3
3 slices turkey bacon, chopped
Cooking oil spray
½ cup (125 mL) chopped onion
4 celery ribs, chopped
1 clove garlic, chopped
Salt and pepper
2 medium heads cauliflower, chopped
1 cup (250 mL) water
2 cups (500 mL) fat-free chicken broth
2 cups (500 mL) 2% milk
1¼ cups (300 mL) shredded low-fat Cheddar cheese
1 green onion, chopped (optional)
1. Sauté bacon in a soup pot until crisp. Drain on paper towels. Set aside.
2. Spray pot with cooking oil. Add onions, celery, and garlic; season with salt and pepper. Cook, stirring often, until vegetables begin to soften, 5 to 6 minutes.
3. Add cauliflower and water. Cover and steam until cauliflower is tender, about 5 minutes.
4. Add broth and milk. Bring to a boil.
5. Working in batches if needed, in a blender, blend soup until smooth. Return soup to pot.
6. Simmer until soup is the desired thickness. Season with salt and pepper if needed.
7. Remove from heat and stir in half of the cheese.
8. Divide soup among bowls. Top with remaining cheese, bacon, and green onions (if using).
Nutritional Information (per serving)
Calories 307 • Carbs 36 grams • Protein 28 grams • Fat 7 grams • Fiber 12 grams
This soup is my cross between pasta e fagioli and Italian Wedding Soup. I prefer kale instead of spinach because kale holds up really well in soups, even after freezing and reheating. SERVES 4
Cooking oil spray
½ cup (125 mL) chopped onion
3 cloves garlic, chopped
2 Italian sausages (chicken and pork, or 3 chicken), cooked, casings removed, shredded or finely chopped
8 cups (2 L) chopped kale
Salt and pepper
1 can (14 ounces/398 mL) diced tomatoes
2 cups (500 mL) canned white beans, drained and rinsed
1 tablespoon (15 mL) dried Italian herb seasoning
6 cups (1.5 L) fat-free vegetable broth
1. Heat a soup pot over medium-high heat. Spray with cooking oil.
2. Add onions and garlic. Sauté until onions are soft, about 3 minutes.
3. Stir in sausage. Stir in kale; cook until wilted, about 4 minutes. Season with salt and pepper.
4. Add tomatoes, beans, Italian seasoning, and broth. Bring to a boil, reduce heat, and simmer for 15 minutes. Season with salt and pepper.
Nutritional Information (per serving)
Calories 375 • Carbs 53 grams • Protein 26 grams • Fat 9 grams • Fiber 12 grams
With 30 grams of protein and 14 grams of fiber per serving, this hearty chili will fill you up and keep you full for hours. SERVES 2
Cooking oil spray
½ cup (125 mL) finely chopped onion
1 clove garlic, finely chopped
2 cups (500 mL) chopped Swiss chard
1½ teaspoons (7 mL) ground cumin
1 teaspoon (5 mL) fennel seeds
1 teaspoon (5 mL) chili powder
1 teaspoon (5 mL) hot pepper flakes
1 bay leaf
Salt and pepper
4 ounces (115 g) skinless chicken breast, cooked and shredded
1½ cups (375 mL) canned cannellini beans, drained and rinsed
1 cup (250 mL) fresh corn kernels
½ cup (125 mL) canned chopped green chilies
4 cups (1 L) fat-free chicken broth
1 teaspoon (5 mL) Worcestershire sauce
1. Heat a soup pot over medium-high heat. Spray with cooking oil.
2. Add onions; sauté until soft, about 5 minutes.
3. Add garlic and chard; cook, stirring, until chard has wilted, about 4 minutes.
4. Stir in cumin, fennel seeds, chili powder, hot pepper flakes, and bay leaf. Season with salt and pepper.
5. Add chicken, beans, corn, and green chilies; stir to combine. Add broth and Worcestershire sauce.
6. Bring to a boil. Cover, reduce heat to low, and simmer until broth thickens, 20 to 30 minutes.
Nutritional Information (per serving)
Calories 372 • Carbs 56 grams • Protein 30 grams • Fat 5 grams • Fiber 14 grams
I like to double or triple this recipe and freeze the extra for those days when my wife and I don’t have even five minutes to throw some dinner together. SERVES 5
1 tablespoon (15 mL) olive or other oil
1 cup (250 mL) chopped onions
3 cloves garlic, minced
8 ounces (225 g) ground chicken breast
1 cup (250 mL) chopped fresh peppers (such as Anaheim, Hatch, bell, jalapeño)
2 cans (14 ounces/398 mL each) beans (such as black, pinto, kidney), drained and rinsed
1 can (14 ounces/398 mL) diced tomatoes
1 can (14 ounces/398 mL) puréed tomatoes
2 tablespoons (30 mL) chili powder
1 tablespoon (15 mL) ground cumin
2 tablespoons (30 mL) Worcestershire sauce
2 tablespoons (30 mL) cider vinegar or other vinegar
1 teaspoon (5 mL) stevia or sweetener of your choice
Shredded fat-free cheese and chopped green onions, for garnish
1. Heat a soup pot over medium-high heat. Add olive oil.
2. Add onions, garlic, and chicken; sauté until chicken is cooked through and lightly colored, about 7 minutes.
3. Add peppers; sauté until soft, about 4 minutes.
4. Add beans, diced tomatoes, puréed tomatoes, chili powder, cumin, Worcestershire sauce, vinegar, and stevia; stir to combine.
5. Bring to a boil, reduce heat, and simmer, uncovered, for 20 to 45 minutes. The longer it cooks, the more the flavor develops.
6. Divide among bowls and top with cheese and green onions, if desired.
Nutritional Information (per serving)
Calories 348 • Carbs 54 grams • Protein 28 grams • Fat 4 grams • Fiber 14 grams
Although I now call Los Angeles home, I’ll never forget how truly cold it gets in my hometown of Toronto. This stew is perfect for those really chilly days when you need to be warmed from the inside out. SERVES 4
1 tablespoon (15 mL) extra-virgin olive oil
12 ounces (340 g) lean beef chuck, trimmed of excess fat and cut in bite-size pieces
Salt and pepper
Cooking oil spray
1½ cups (375 mL) cubed peeled sweet potato
1¼ cups (300 mL) carrots cut in bite-size pieces
1 cup (250 mL) mushrooms, halved if large
½ cup (125 mL) finely chopped onion
½ cup (125 mL) finely chopped celery
1 clove garlic, finely chopped
1½ cups (375 mL) canned chickpeas, drained and rinsed
1 teaspoon (5 mL) fresh thyme
1 bay leaf
4 cups (1 L) fat-free beef broth
2 tablespoons (30 mL) Worcestershire sauce
1 tablespoon (15 mL) tomato paste
1 cup (250 mL) thawed frozen peas
1. Heat olive oil in a large pot over high heat. Season beef with salt and pepper.
2. Working in batches so you don’t crowd the pot, sauté beef until browned and crusty all over, about 4 minutes per side. Remove from pot as cooked and set aside.
3. Spray pot with cooking oil. Add sweet potatoes, carrots, mushrooms, onions, celery, and garlic; sauté until vegetables are soft and beginning to brown, about 8 minutes.
4. Return beef and any juices to pot. Add chickpeas, thyme, and bay leaf.
5. Add 1 cup (250 mL) of the broth. Stir, scraping browned bits from bottom and sides of pan.
6. Add remaining 3 cups (750 mL) broth, Worcestershire sauce, and tomato paste; stir to combine. Reduce heat, cover, and simmer until stew reaches desired consistency, at least 20 minutes.
7. Stir in peas. Season with salt and pepper if needed.
Nutritional Information (per serving)
Calories 385 • Carbs 47 grams • Protein 26 grams • Fat 10 grams • Fiber 9 grams
