We’re not sure why so many people fear making soup at home—it’s simple to make, healthy, and super easy to freeze and store for later. In fact, soup is one of the best ways to add a ton of vegetables to your diet in a single meal. And the best part is that soup is nearly foolproof—it’s pretty hard to overcook, undercook, burn, or really ruin soup. Plus, the ingredients are so flexible and easy to substitute. Soup is great for both the adventurous and newbie cooks among us.
To start your soup, it’s important to have a good base. Store-bought broth (especially low-sodium varieties) works well, or bouillon cubes if you’re short on space. But making stock at home is literally as easy as boiling a pot of water, and it freezes perfectly until you’re ready to use it—so why not try it? Simple, delicious stock can be made from ingredients you were just going to throw away! As we outlined, save extra scraps of vegetables and chicken bones in a storage bag in your freezer, until you have a few cups’ worth of ingredients (stock is really flexible and can be made from many different ingredients—you don’t even need chicken bones). Put all of your ingredients in a large stockpot and fill the pot with water until it covers them completely. If you have a fresh onion, carrots, or some garlic, throw those in the pot as well. Bring the pot to a boil over medium-high heat, then skim the foam from the top and reduce the heat to low. Cook for 2 hours. Strain the stock through a colander, pressing the ingredients to extract their flavors. Refrigerate the stock overnight, then skim off and discard any solidified fat from the top.1 Now you can freeze your stock and use it whenever you need it!
For an easy lunch, choose one of our Prep It Ahead soups to take to work. With a good thermos, you can even heat it up before you leave and eat it hot at your desk. Or try our soup-in-a-jar recipes and make your own instant soup (just add water!). Our Throw It Together recipes are perfect easy weeknight meals, and a few of them are even cold soups that taste great after a long, hot summer day. You can cook them up quickly, and they come together even faster if you prepped your vegetables in advance. And if you feel like unlocking your inner Julia Child, our Take Your Time soups simmer on the stove, make your kitchen smell heavenly, and are Instagram-worthy—we promise.
Soup is a perfect leftover—a lot of soup recipes are even better the next day! Store soup in your refrigerator for up to 5 days. For freezing, portion your soup into resealable plastic freezer bags once it has cooled down, then place the bags on a plate in the freezer until they’re frozen solid. Your flat soup pouches will store easily in your freezer until you’re ready to eat them. To thaw soup, just move the freezer bag to the fridge for 24 hours, and it will be ready to heat and eat.
PREP IT AHEAD
THROW IT TOGETHER
Udon Soup with Broccoli, Tofu, and Ginger
TAKE YOUR TIME
Asparagus Soup with Mustard Croutons
ONE PAN | PACK FOR LUNCH
To remove asparagus stems, you can chop them off, or you can use our favorite trick—bend the stalk about one-third up from the base until you feel resistance and snap off the bottom. Then use the stems in step 1 to give your broth extra flavor. To prep this soup ahead, cut the asparagus and radishes ahead of time, keeping the radish in a small bowl of water to retain its color and texture, and store both in the refrigerator. You can also prep the asparagus stock ahead of time, through step 1, and just return it to a simmer before proceeding with step 2.
Prep time: 10 minutes
Total time: 40 minutes
Makes 2 servings
2 cups low-sodium chicken broth
½ bunch asparagus, woody stems removed and reserved, tops chopped
¾ cup canned white beans (such as cannellini), rinsed and drained
½ cup shredded cooked chicken breast
¼ cup ditalini or elbow macaroni
⅛ teaspoon kosher salt
⅛ teaspoon ground black pepper
2 radishes, cut into matchsticks
2 tablespoons grated Parmesan cheese
2 lemon wedges
1. In a medium saucepan, combine the broth with the asparagus stems. Bring to a boil, reduce the heat, and simmer for 15 minutes. Remove and discard the stems, and bring the broth back to a simmer.
2. Add the chopped asparagus, beans, chicken, pasta, salt, and pepper and cook for 12 minutes, or until the asparagus is tender and the pasta is al dente. Ladle into bowls and top with the radishes, cheese, and a squeeze of lemon.
Nutrition (per serving) • 252 calories, 25 g protein, 30 g carbohydrates, 6 g fiber, 3 g sugars, 4 g fat, 1.5 g saturated fat, 600 mg sodium
ONE PAN | GLUTEN-FREE | PACK FOR LUNCH
When choosing tomato paste, look for the variety that comes in a tube (instead of a can) because it will last a lot longer in your refrigerator once opened. And if you can’t find green lentils, you can substitute brown. To prep this soup ahead, chop all the vegetables, but wait to chop the tarragon until you cook the soup. Looking to use up that extra fennel? You can double the recipe for this soup, use it for Cod with Fennel and Pineapple Salsa, or add a bit extra to Fennel, Carrot, and Tarragon Salad.
Prep time: 10 minutes
Total time: 45 minutes
Makes 2 servings
1 tablespoon olive oil
½ small bulb fennel, chopped
¼ yellow onion, chopped
2 small carrots (not baby carrots), chopped
1 clove garlic, sliced
1½ teaspoons tomato paste
2 cups low-sodium chicken broth
¾ cup canned diced tomatoes with their juice
¼ cup french green (le Puy) lentils, picked through, rinsed, and drained
½ teaspoon kosher salt
¼ teaspoon ground black pepper
1 tablespoon finely chopped fresh tarragon leaves
Grated Parmesan cheese (optional)
1. In a medium saucepan, heat the oil over medium heat. Cook the fennel, onion, carrots, and garlic for 8 to 10 minutes, or until softened.
2. Add the tomato paste and cook for 1 minute, or until slightly darkened.
3. Add the broth, tomatoes and juice, lentils, salt, and pepper and bring to a boil. Lower the heat to maintain a bare simmer and cook for 25 minutes, or until the lentils are tender. Remove from the heat and stir in the tarragon. Serve with cheese, if desired.
Nutrition (per serving) • 226 calories, 10 g protein, 31 g carbohydrates, 8 g fiber, 8 g sugars, 7 g fat, 1 g saturated fat, 874 mg sodium
PACK FOR LUNCH
This fresh spring soup is just as delicious chilled as it is hot, so it’s a great lunch option for those without a microwave (or where the microwave is always occupied). To prep this soup ahead, chop the vegetables, but wait to chop the mint until you cook the soup. You can also chill it after making it, through step 1, and enjoy the soup cold.
Prep time: 5 minutes
Total time: 25 minutes
Makes 2 servings
1 tablespoon unsalted butter
½ yellow onion, chopped
1 clove garlic, halved
1 pound fresh or frozen peas
2 cups low-sodium chicken broth
¼ teaspoon kosher salt
⅛ teaspoon ground black pepper
1 tablespoon finely chopped fresh mint
2 slices baguette, cut ½" thick
2 tablespoons crumbled feta cheese
1. In a medium saucepan, melt the butter over medium heat. Cook the onion for 10 minutes, or until softened. Mince half the clove of garlic and add it to the saucepan, along with the peas, broth, salt, and pepper. Bring to a boil, reduce the heat, and simmer for 5 minutes, or until the peas are tender. Transfer to a blender and puree until smooth. Return the soup to the saucepan, stir in the mint, and keep warm over low heat.
2. Toast the baguette slices, and rub each while hot with the remaining half clove of garlic. Ladle the soup into 2 bowls, top with the cheese, and serve with the garlicky baguette.
Nutrition (per serving) • 324 calories, 18 g protein, 45 g carbohydrates, 11 g fiber, 13 g sugars, 9 g fat, 5 g saturated fat, 768 mg sodium
VEGETARIAN | ONE PAN | PACK FOR LUNCH | GLUTEN-FREE
Jarred artichokes are a great buy because they store for a while in the refrigerator. But if you’re short on space, try this trick: Just buy exactly as many artichoke hearts as you need from the grocery store salad bar. To prep this dish ahead, cook the lentils according to step 1; return to a simmer and heat through before proceeding with step 2. Use extra goat cheese in Beets with Goat Cheese and Chermoula, Smoked Salmon Grilled Cheese , or Goat Cheese and Sesame Tartine.
Prep time: 5 minutes
Total time: 40 minutes
Makes 2 servings
1½ cups low-sodium vegetable broth
½ cup brown lentils, picked through, rinsed, and drained
4 canned artichoke hearts in water, quartered
3 cups baby spinach
1 ounce goat cheese, crumbled
1½ teaspoons toasted sesame oil, plus more to drizzle (optional)
⅛–¼ teaspoon crushed red-pepper flakes
1. In a large skillet, bring the broth to a boil. Stir in the lentils, cover, and reduce the heat to medium-low. Simmer for 25 minutes, or until the lentils are soft.
2. Stir in the artichoke hearts, spinach, cheese, oil, and red-pepper flakes. Cover and simmer for 2 to 3 minutes, or until the spinach wilts. Divide between 2 bowls and serve with an additional drizzle of oil on top, if desired.
Nutrition (per serving) • 282 calories, 17 g protein, 38 g carbohydrates, 17 g fiber, 2 g sugars, 7 g fat, 2.5 g saturated fat, 388 mg sodium
VEGAN | ONE PAN | PACK FOR LUNCH
Marinara sauce, when mixed with boiling water, becomes a delicious broth for our take on this Italian soup. If you set aside a bit of extra pasta next time you make it, this soup in a jar will come together in a snap.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
½ cup marinara sauce
½ cup frozen peas and carrots
⅓ cup canned cannellini beans, rinsed and drained
½ cup ditalini pasta, prepared according to package directions
1 tablespoon fresh basil leaves
1 cup boiling water
1. In a 1-quart jar or container with a lid, layer the ingredients in the following order: marinara sauce, peas and carrots, beans, cooked pasta, and basil. Cap the jar and refrigerate until ready to eat.
2. To serve, pour the boiling water into the jar, stir (or cap and gently shake), and enjoy.
Nutrition (per serving) • 366 calories, 17 g protein, 70 g carbohydrates, 10 g fiber, 11 g sugars, 3 g fat, 0.5 g saturated fat, 845 mg sodium
ONE PAN | PACK FOR LUNCH
Layering the ingredients in your jar isn’t just for good looks—it keeps the ingredients stored properly so they cook up perfectly with boiling water. Slice your remaining half carrot and half celery rib into sticks for snacking with dip later in the day.
Prep time: 5 minutes
Total time: 15 minutes
Makes 1 serving
1 low-sodium chicken bouillon cube
½ carrot, finely chopped
½ rib celery, finely chopped
½ cup shredded cooked chicken
2 ounces egg noodles, prepared according to package directions (about ½ cup cooked)
1 tablespoon fresh dill
1 cup boiling water
1. Crush the bouillon cube with the back of a spoon and transfer to a 1-quart jar or container with a lid. Layer the ingredients in the following order: carrot, celery, chicken, cooked noodles, and dill. Cap the jar and refrigerate until ready to eat.
2. To serve, pour the boiling water into the jar, stir (or cap and gently shake) to dissolve the bouillon, and let stand for 5 minutes. Stir (or shake) again and enjoy.
Nutrition (per serving) • 253 calories, 26 g protein, 25 g carbohydrates, 2 g fiber, 3 g sugars, 5 g fat, 1 g saturated fat, 615 mg sodium
VEGETARIAN | ONE PAN | PACK FOR LUNCH
Why throw away the ramen flavor packet and replace it with a bouillon cube? Because those packets are full of sodium, preservatives, and calories that you don’t need. This version will be more flavorful and nutritious. You can save prep time by buying pre-cooked eggs from the grocery store salad bar. Use the rest of the scallions in Spicy Thai Curry Soup, Hearty Miso Soup, Strawberry Balsamic Dressing, Jicama Orange Salad with Scallion and Radish, or Thai Chicken Sandwich.
Prep time: 10 minutes
Total time: 15 minutes
Makes 1 serving
1 low-sodium chicken or vegetable bouillon cube
½ cup fresh or frozen shelled edamame
½ cup thinly sliced carrot
½ scallion, sliced
1 hard-cooked egg, sliced
½ package (1.5 ounces) ramen noodles, cooked according to package directions (discard flavoring packet)
1 cup boiling water
1. Crush the bouillon cube with the back of a spoon and transfer to a 1-quart jar or container with a lid. Layer the ingredients in the following order: edamame, carrot, scallion, egg, and cooked noodles. Cap the jar and refrigerate until ready to eat.
2. To serve, pour the boiling water into the jar, stir (or cap and gently shake) to dissolve the bouillon, and let stand for 5 minutes. Stir (or shake) again and enjoy.
Nutrition (per serving) • 307 calories, 17 g protein, 41 g carbohydrates, 8 g fiber, 6 g sugars, 9 g fat, 1.5 g saturated fat, 781 mg sodium
VEGAN | ONE PAN | PACK FOR LUNCH
If you’re missing 1 or 2 of the vegetables in this recipe, feel free to experiment with substitutions! Just make sure you replicate the portion size, and chop into equal-size pieces so the veggies cook evenly. Slice the second half of your zucchini into sticks for afternoon snacking.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
1 low-sodium chicken or vegetable bouillon cube
½ cup chopped zucchini
½ cup cherry tomatoes, halved
⅓ cup canned kidney beans, rinsed and drained
¼ cup fresh or frozen corn
¼ cup quartered fresh or frozen cut green beans
1 tablespoon chopped fresh herbs (such as basil, thyme, parsley)
1 cup boiling water
1. Crush the bouillon cube with the back of a spoon and transfer to a 1-quart jar or container with a lid. Layer the ingredients in the following order: zucchini, tomatoes, beans, corn, green beans, and herbs. Cap the jar and refrigerate until ready to eat.
2. To serve, pour the boiling water into the jar, stir (or cap and gently shake) to dissolve the bouillon, and let stand for 5 minutes. Stir (or shake) again and enjoy.
Nutrition (per serving) • 176 calories, 10 g protein, 34 g carbohydrates, 11 g fiber, 8 g sugars, 1 g fat, 0 g saturated fat, 526 mg sodium
VEGAN | PACK FOR LUNCH | GLUTEN-FREE
If you’re taking this soup in for lunch, pack the mango separately so you can reheat the soup, then top with the cold mango for a chilled sweet treat on top of your soup. Use the rest of the mango in the Mango Oat Smoothie.
Prep time: 5 minutes
Total time: 15 minutes
Makes 2 servings
2 teaspoons olive oil
¼ cup chopped onion
1 can (15 ounces) black beans, rinsed and drained
1 cup low-sodium vegetable or chicken broth
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon fresh lime juice
¼ cup chopped mango
1. In a medium saucepan, heat the oil over medium heat. Cook the onion for 4 minutes, or until translucent. Add half of the beans and the broth. Bring to a simmer.
2. Transfer the soup to a blender and puree until smooth. Return the soup to the saucepan with the remaining beans, the cumin, garlic powder, and lime juice and simmer for 5 minutes to meld the flavors. Divide between 2 bowls and top each with 2 tablespoons of the mango.
Nutrition (per serving) • 186 calories, 8 g protein, 29 g carbohydrates, 9 g fiber, 5 g sugars, 5 g fat, 0.5 g saturated fat, 563 mg sodium
VEGAN | ONE PAN | PACK FOR LUNCH
Udon noodles are a fun way to mix up soup fatigue—they’re thick and hearty, easy to grab with chopsticks, and extra fun to slurp. If you buy a 14- or 16-ounce block of tofu, reserve 8 ounces (in water) for the Chimichurri Tofu Sandwich.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
2 ounces dry udon noodles
1 cup low-sodium vegetable broth
2 teaspoons white (shiro) miso
½ cup chopped broccoli
½ cup cubed firm tofu
1 teaspoon finely chopped fresh ginger
1. Prepare the noodles according to package directions and drain.
2. In a saucepan, bring the broth to a simmer over medium-high heat. Reduce the heat to medium and add the miso, stirring until dissolved. Add the broccoli, tofu, and ginger. Cook for 1 to 2 minutes, or until the broccoli is tender. Stir in the noodles to heat through.
Nutrition (per serving) • 330 calories, 17 g protein, 51 g carbohydrates, 6 g fiber, 5 g sugars, 5 g fat, 0.5 g saturated fat, 554 mg sodium
VEGAN | ONE PAN | PACK FOR LUNCH
Why use two types of peppers? Fresh heat from the jalapeño and a sweet-tart flavor from the Peppadews offer a balanced gazpacho with depth of flavor. Before buying a jar of Peppadews, check your grocery store’s salad or olive bar to see if you can buy just a few. Use the remaining cucumber in the Thai Chicken Sandwich, Crab Bruschetta Panzanella, or Bulgur Salad with Cucumber and Tomatoes.
Prep time: 10 minutes
Total time: 15 minutes
Makes 2 servings
1 package (6 ounces) raspberries (about 1 cup), plus more for garnish (optional)
1 medium tomato, seeded
½ seedless cucumber, peeled and chopped, plus more for garnish (optional)
½ jalapeño chile pepper, seeded and chopped
2 Peppadew peppers
2 tablespoons mint leaves, plus more for garnish (optional)
Juice of ½ lime
1 clove garlic, minced
¼ teaspoon kosher or sea salt
In a blender, combine the raspberries, tomato, cucumber, peppers, mint, lime juice, garlic, and salt. Blend until smooth. Strain through a mesh sieve. Serve immediately in chilled bowls, or refrigerate until cold. Garnish with extra raspberries, cucumber, and mint leaves, if desired.
Nutrition (per serving) • 77 calories, 2 g protein, 17 g carbohydrates, 7 g fiber, 8 g sugars, 1 g fat, 0 g saturated fat, 218 mg sodium
GLUTEN-FREE | PACK FOR LUNCH
Pull out this soup recipe on a cold day—bonus points if it’s snowing—since the creamy, hearty texture and little burst of chili powder will warm you up. Use the second half of your sweet potato in Kale Quesadillas or Winter Squash Pudding, or to add more bulk to Hearty Miso Soup or Spicy Thai Curry Soup.
Prep time: 5 minutes
Total time: 20 minutes
Makes 1 serving
½ teaspoon canola oil
1 teaspoon chili powder
⅔ cup low-sodium chicken broth
2 tablespoons well-stirred canned lite coconut milk
1½ tablespoons regular or reduced-fat creamy peanut butter
½ small sweet potato, peeled and chopped
¼ teaspoon grated fresh ginger or ½ teaspoon ground ginger
½ teaspoon fresh lime juice
1 teaspoon chopped cilantro (optional)
1. In a medium saucepan, heat the oil over medium heat. Add the chili powder and stir for 1 minute. Stir in the broth, coconut milk, and peanut butter and bring to a simmer. Add the sweet potato, partially cover the saucepan, and cook for 10 to 12 minutes, or until the sweet potato is tender.
2. Stir in the ginger and lime juice until heated through. Transfer to a blender and puree until smooth. Serve, garnished with cilantro, if desired.
Nutrition (per serving) • 224 calories, 8 g protein, 13 g carbohydrates, 2 g fiber, 5 g sugars, 16 g fat, 4 g saturated fat, 175 mg sodium
ONE PAN
Show off your adventurous side and cook this deceptively simple soup in front of an audience. Your dining partner will be amazed when you effortlessly stir raw eggs into the broth to create a creamy, delicious base for your chicken and rice.
Prep time: 5 minutes
Total time: 15 minutes
Makes 2 servings
½ cup frozen cooked brown or white rice
2 cups low-sodium chicken broth
2 eggs
½ packed cup shredded rotisserie chicken
Juice and zest of ½ lemon
⅛ teaspoon kosher salt
⅛ teaspoon ground black pepper
2 teaspoons chopped fresh flat-leaf parsley
1. Prepare the rice according to package directions.
2. In a medium saucepan, heat the broth over medium-high heat until simmering.
3. In a medium bowl, whisk the eggs. Slowly drizzle in up to ¾ cup of the hot broth, whisking constantly. Reduce the heat to low. Slowly pour the egg mixture back into the saucepan, stirring constantly, and cook until thickened (the soup should be smooth and the eggs shouldn’t curdle).
4. Add the rice, chicken, lemon juice and zest, salt, and pepper. Increase the heat to medium-high and cook for 2 minutes, or until heated through. Serve topped with the parsley.
Nutrition (per serving) • 238 calories, 25 g protein, 16 g carbohydrates, 1 g fiber, 1 g sugars, 8 g fat, 2.5 g saturated fat, 296 mg sodium
VEGAN | GLUTEN-FREE | PACK FOR LUNCH
Napa or Savoy cabbage is heartier and holds up better to boiling, so make sure to get one of those varieties when you’re making this soup. Use the remaining cabbage to substitute for the plain cabbage in Pork Lettuce Wraps or Tuna Burger with Miso Mayo.
Prep time: 5 minutes
Total time: 20 minutes
Makes 2 servings
3 cups water
1 sweet potato, peeled and cut into ½" cubes
½ small head (about 1 pound) Napa or Savoy cabbage, coarsely chopped
3 tablespoons white (shiro) or light yellow miso paste
¾ cup canned white beans, rinsed and drained
1 scallion, sliced
1 teaspoon toasted sesame oil
1. In a large saucepan, bring the water to a boil over medium-high heat. Cook the sweet potato for 10 to 12 minutes, or until tender. Add the cabbage and cook for 1 minute, or until barely tender.
2. In a bowl, whisk ½ cup of the cooking water with the miso. Return to the saucepan. Add the beans. Reduce the heat to medium and cook until heated through. Divide between 2 bowls and garnish with the scallions and a drizzle of the oil.
Nutrition (per serving) • 280 calories, 13 g protein, 52 g carbohydrates, 10 g fiber, 12 g sugars, 3 g fat, 0.5 g saturated fat, 772 mg sodium
ONE PAN | PACK FOR LUNCH
It might seem strange to pull out flour when you’re making soup, but the little dose of gluten thickens the broth and transforms this recipe from a soup into a hearty chowder without the added fat in heavy cream.
Prep time: 5 minutes
Total time: 20 minutes
Makes 1 serving
1 cup low-sodium chicken broth
Kernels from 1 husked ear corn or 1 cup frozen corn kernels
1 medium red potato, chopped
2 tablespoons whole wheat or all-purpose flour
¼ teaspoon paprika
6 large shrimp, peeled and deveined
⅛ teaspoon kosher salt
⅛ teaspoon ground black pepper
1 lime wedge
1. In a small saucepan, bring the broth to a simmer over medium-high heat. Add the corn, potato, flour, and paprika. Reduce the heat to low, cover, and simmer, stirring occasionally, for 10 minutes, or until the potato is just barely tender.
2. Add the shrimp, salt, and pepper and cook, uncovered, for 5 minutes, or until the potato is completely tender and the shrimp are pink and curled. Serve with the lime wedge.
Nutrition (per serving) • 362 calories, 21 g protein, 67 g carbohydrates, 7 g fiber, 8 g sugars, 5 g fat, 0.5 g saturated fat, 589 mg sodium
GLUTEN-FREE | PACK FOR LUNCH
Leeks add onionlike flavor to this soup, but they’re more delicate and they won’t make you cry when you chop them! If you’re packing this soup for lunch, either skip the yogurt topping or pack it separately to add after reheating.
Prep time: 10 minutes
Total time: 40 minutes
Makes 2 servings
1 tablespoon unsalted butter
2 leeks, white and light green parts only, halved, rinsed, and sliced
2 cups low-sodium chicken broth
1 pound gold potatoes, chopped into ½" cubes
1 sprig fresh thyme
½ teaspoon kosher salt
Pinch of ground black pepper
2 tablespoons chopped chives
2 tablespoons low-fat plain regular or Greek yogurt
1. In a medium saucepan, melt the butter over medium heat. Cook the leeks for 10 minutes, or until softened.
2. Add the broth, potatoes, thyme, salt, and pepper and bring to a boil. Reduce the heat to medium-low and simmer, partially covered, for 15 to 20 minutes, or until the potatoes are extremely tender.
3. Remove and discard the thyme sprig and puree the soup in a blender until smooth. To serve, sprinkle with the chives and top with a dollop of yogurt.
Nutrition (per serving) • 318 calories, 11 g protein, 58 g carbohydrates, 6 g fiber, 7 g sugars, 8 g fat, 4 g saturated fat, 651 mg sodium
VEGETARIAN | PACK FOR LUNCH | FREEZER FRIENDLY
Since you’re taking time to make this delicious soup, go ahead and make this 4-serving batch for freezing. Freeze the croutons separately and give them a quick toast in a dry skillet to crisp them up before using. But go ahead and freeze the asparagus tips directly in the soup. Portion out the soup before freezing so you have individual servings ready to thaw and eat.
Prep time: 10 minutes
Total time: 30 minutes
Makes 4 servings
1 tablespoon + 1 teaspoon extra-virgin olive oil, divided
1 shallot, finely chopped
1 clove garlic, minced
1 quart low-sodium vegetable or chicken broth
1 pound asparagus, trimmed, tips reserved, and stalks cut into 1" pieces
1 russet potato (10–12 ounces), peeled and cut into 1" cubes
1 teaspoon whole grain mustard
1 teaspoon unsalted butter, melted
½ teaspoon kosher salt, divided
¼ baguette, cut into 1" cubes
½ cup fat-free milk or fat-free plain Greek yogurt
¼ teaspoon ground black pepper
1. Preheat the oven to 350°F. In a medium saucepan, heat 1 tablespoon of the oil over medium heat. Cook the shallot, stirring, for 2 to 3 minutes, or until soft. Add the garlic and cook for 1 minute. Add the broth and bring to a boil.
2. Blanch the asparagus tips in the broth for 1 minute. Remove with a slotted spoon and set aside. Add the remaining asparagus and the potato. Simmer, partially covered, for 12 to 15 minutes, or until the potato is tender.
3. Meanwhile, in a small bowl, combine the mustard, remaining 1 teaspoon oil, butter, and ¼ teaspoon of the salt. On a baking sheet, toss the bread cubes with the mustard mixture until evenly coated. Bake for 7 to 8 minutes, or until crisp and golden.
4. Carefully pour the soup into a blender, in batches if necessary, and puree until smooth. Return the soup to the saucepan. Stir in the milk or yogurt and the remaining ¼ teaspoon salt and pepper; heat through. Garnish each serving with the reserved asparagus tips and croutons.
Nutrition (per serving) • 232 calories, 7 g protein, 37 g carbohydrates, 4 g fiber, 6 g sugars, 6 g fat, 1.5 g saturated fat, 570 mg sodium
VEGAN | PACK FOR LUNCH | GLUTEN-FREE
If you have coconut oil, use that to enhance the delicious coconut and curry flavors in this soup. Add the leftover bell pepper to the Roasted Veggie Sandwich or use it in Greek Salad-Tabbouleh Mash Up.
Prep time: 15 minutes
Total time: 40 minutes
Makes 2 servings
2 teaspoons coconut oil or olive oil
½ pound carrots, peeled and cut into 1" cubes
1 sweet potato (6 ounces), peeled and cut into 1" cubes
½ yellow onion, coarsely chopped
1½ teaspoons peeled and chopped fresh ginger
1½ cups low-sodium vegetable or chicken broth
1 cup coconut water
1 tablespoon fresh lime juice
½–1 teaspoon curry powder (to taste)
Pinch of ground cardamom or cinnamon
½ red bell pepper, sliced
1 scallion, sliced
2 tablespoons sliced basil leaves
2 tablespoons toasted pumpkin seeds
1. In a medium saucepan, heat the oil over medium heat. Add the carrots, sweet potato, and onion. Cover and cook, stirring occasionally, for 10 minutes, or until the vegetables begin to soften and slightly brown. Add the ginger, stir, and cook for 1 minute. Add the broth and bring to a boil. Reduce the heat to a simmer, partially cover, and cook for 10 minutes, or until the vegetables are completely soft.
2. Transfer the soup to a blender and carefully puree, in batches if necessary, until smooth. Add the coconut water and blend to combine. Return the soup to the saucepan. Stir in the lime juice, curry, and cardamom or cinnamon and heat through. Divide between 2 bowls and top each serving with the bell pepper, scallion, basil, and pumpkin seeds.
Nutrition (per serving) • 262 calories, 6 g protein, 45 g carbohydrates, 9 g fiber, 18 g sugars, 9 g fat, 4.5 g saturated fat, 266 mg sodium
COCONUT OIL | Believe it or not, fat can actually be a good thing! Coconut oil is high in natural saturated fats, which pack a one-two punch for cholesterol—they increase your healthy (HDL) cholesterol while turning the bad (LDL) cholesterol into the good HDL variety.
VEGAN | GLUTEN-FREE | PACK FOR LUNCH
Don’t let the name fool you—this creamy soup contains no cream, or any dairy for that matter, and is deliciously vegan. The dried chile pepper is crucial to the flavor of this soup, so don’t substitute with a fresh one; the flavor in a dried chile is much more concentrated.
Prep time: 10 minutes
Total time: 50 minutes
Makes 2 servings
1 tablespoon olive oil
1 small dried chile pepper (such as chile de arbol)
1 small clove garlic, smashed
1 small leek, white and light green parts only, halved, rinsed, and chopped
1½ cups cauliflower florets
½ pound baby yukon gold potatoes, larger ones halved or quartered
2 cups low-sodium vegetable broth
1 cup water
½ teaspoon kosher salt
½ teaspoon ground black pepper
2 tablespoons chopped chives
2 tablespoons cashews, finely chopped
½ teaspoon smoked sea salt, such as Maldon (optional)
1. In a medium saucepan, heat the oil, chile pepper, and garlic over medium-high heat. Add the leek and cook for 5 minutes, or until soft. Add the cauliflower, potatoes, broth, water, salt, and black pepper. Bring to a boil, reduce the heat to low, and simmer for 30 minutes, or until the potatoes are tender.
2. Remove and discard the chile pepper and puree the soup in a blender, in batches if necessary, until smooth. Return the soup to the saucepan and heat through. Divide between 2 bowls and serve topped with the chives, cashews, and smoked salt (if using).
Nutrition (per serving) • 263 calories, 6 g protein, 38 g carbohydrates, 5 g fiber, 6 g sugars, 11 g fat, 2 g saturated fat, 749 mg sodium
VEGAN | ONE PAN | FREEZER FRIENDLY | PACK FOR LUNCH
Cook this soup on the stovetop or, if you have a slow cooker, you can start the soup in the morning and let it cook all day. It also freezes perfectly, so just portion cooled servings into freezer-safe containers and freeze for later. Thaw overnight in the refrigerator and warm in a medium saucepan over medium heat.
Prep time: 15 minutes
Total time: 1 hour 5 minutes
Makes 6 servings
2 tablespoons olive oil
2 carrots, thinly sliced
2 ribs celery, thinly sliced
1 onion, chopped
3 cloves garlic, sliced
1 tablespoon dried oregano
1 bay leaf
½ teaspoon kosher salt
½ teaspoon ground black pepper
1 quart low-sodium vegetable broth
1 can (14½ ounces) diced tomatoes with their juice
2 cans (14 –15 ounces each) beans (such as kidney, chickpea, or cranberry), rinsed and drained
1 small zucchini, halved lengthwise and sliced ¼" thick
1½ cups whole grain ditalini or elbow pasta
6 tablespoons finely grated Parmesan cheese
3 tablespoons shredded fresh basil leaves
ON THE STOVETOP:
1. In a large saucepan, heat the oil over medium-high heat. Cook the carrots, celery, and onion for 5 minutes, or until softened. Add the garlic, oregano, bay leaf, salt, and pepper and cook for 1 minute. Add the broth and tomatoes, and bring to a boil. Cover, reduce the heat to a simmer, and cook for 30 minutes, or until the vegetables are tender.
2. Add the beans, zucchini, and pasta and cook for 10 minutes, or until the pasta is al dente. Remove and discard the bay leaf. Garnish each serving with the cheese and basil.
IN A SLOW COOKER:
1. In a 4- or 6-quart slow cooker, combine the broth, tomatoes (with their juice), carrots, celery, onion, garlic, oregano, bay leaf, salt, and pepper. Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours, or until the vegetables are tender.
2. Remove the lid and add the beans, zucchini, and pasta. Cook, uncovered, on high for 30 minutes, or until the pasta is tender. Remove and discard the bay leaf. Garnish each serving with the cheese and basil.
Nutrition (per serving) • 255 calories, 14 g protein, 42 g carbohydrates, 10 g fiber, 8 g sugars, 3 g fat, 1 g saturated fat, 891 mg sodium