5 hearty soup, stew and chili recipes

Makes: 1 serving

Prep: 5 min Cook: 5 min

Ingredients

• 1½ cups canned reduced-sodium butternut squash or lentil soup
• 1 tbsp balsamic vinegar
• 1 tsp olive oil
• 1 whole grain roll

Preparation

Heat butternut squash or lentil soup. Combine balsamic vinegar and olive oil. Dip whole grain roll in vinaigrette; serve with soup.

Nutrition Information

Per serving

Calories: 262; Total fat: 6 g; Saturated fat: 1 g; Sodium: 171 mg; Cholesterol: 0 mg; Total carbohydrates: 35 g; Fiber: 5 g; Sugars: 2 g; Protein: 16 g; Potassium: 581 mg

Serve with a side salad for a balanced meal.

Chili & Chips

Makes: 1 serving

Prep: 5 min Cook: 5 min

Ingredients

• 1 can turkey or vegetarian chili, low-sodium
• 1½ cups frozen broccoli
• 3 tbsp shredded low-sodium cheddar cheese
• ½ cup crushed corn chips

Preparation

Mix together chili and broccoli and microwave about 5 minutes, until broccoli is tender. Top chili mixture with shredded cheese and crushed chips.

Nutrition Information

Per serving

Calories: 390; Total fat: 13 g; Saturated fat: 5 g; Sodium: 590 mg; Cholesterol: 21 mg; Total carbohydrates: 47 g; Fiber: 17 g; Sugars: 6 g; Protein: 25 g; Potassium: 432 mg

Look for brands of chili with less than 500 mg sodium per serving.

Burrito Ste

Makes: 6 servings

Prep: 15 min Cook: 35 min

Ingredients

• 1 tbsp olive oil
• 2 green bell peppers, washed, seeded and diced
• ½ onion, diced
• 1 lb lean ground turkey
• 15 oz can low-sodium black beans, rinsed and drained
• 15 oz can low-sodium corn, rinsed and drained
• 14.5 oz can low-sodium diced tomatoes
• 4 oz can diced green chiles
• 2 tsp low-sodium taco seasoning
• 1 tbsp chili powder
• 1 cup low-sodium chicken or vegetable broth
• 1 cup shredded reduced-fat cheddar jack cheese
• Freshly ground salt and pepper to taste
• ½ cup fresh cilantro, chopped, or 2 tbsp dried cilantro

Optional toppings: Greek yogurt, low-fat sour cream, guacamole, sliced fresh avocado, hot sauce

Preparation

In a large sauté pan, heat the olive oil over medium heat. Sauté the onions and peppers. Add turkey meat and cook until browned. Stir in black beans, corn, tomatoes, green chiles, taco seasoning and chili powder. Pour in broth and then bring to a light boil. Cover the pan and reduce heat to low. Cook for an additional 15-20 minutes. Add a dash of salt and pepper to taste. Sprinkle with cilantro and your favorite toppings.

Nutrition Information

Per serving: 1 cup

Calories: 289; Total fat: 12 g; Saturated fat: 4 g; Sodium: 579 mg; Cholesterol: 67 g; Total carbohydrates: 22 g; Fiber: 5 g; Sugars: 6 g; Protein: 24 g; Potassium: 850 mg

Southern-Style Soup With Greens

Makes: 5 servings

Prep: 15 min Cook: 60 min

Ingredients

• 1 bunch fresh collard greens (about 3 cups)
• 2 tsp olive oil
• 2 medium onions, diced
• 4 cups low-sodium chicken broth
• 2½ cups water
• 5 slices smoked turkey bacon, diced
• 6 large carrots, peeled and cut into ¼-inch slices
• 1 bay leaf
• ¼ tsp dried thyme
• ¼ tsp black pepper
• 3½ cups red potatoes, coarsely chopped

Preparation

Thoroughly wash collards and drain in a colander. Cut or tear leaves from stems and discard stems. Tear leaves into small bite-sized pieces. Pour oil into a medium-size saucepan. Place over medium heat and add onions. Cook for 5-6 minutes while stirring occasionally, until soft. Add broth, water and bacon and bring to a boil. Stir in collards and cook about 3 minutes, or until slightly wilted. Stir in carrots, bay leaf, thyme and pepper. Return to a boil, cover, lower heat and simmer for about 10 minutes. Stir in potatoes, cover and continue simmering for another 25-30 minutes, or until collards are tender. Remove bay leaf and discard. Serve hot.

Nutrition Information

Per serving: About 1 cup

Calories: 177; Total fat: 4 g; Saturated fat: 1 g; Sodium: 220 mg; Cholesterol: 8 g; Total carbohydrates: 29 g; Fiber: 5 g; Sugars: 6 g; Protein: 7 g; Potassium: 249 mg

Fallin’ for Cabbage Soup

Makes: 6 servings

Prep: 15 min Cook: 45 min

Ingredients

• 1 tbsp olive oil
• 1 large yellow onion, chopped
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 1 medium sweet potato, peeled and chopped (about 1½ cups)
• 2 cups butternut squash, peeled and chopped
• 2 cups cauliflower florets, chopped
• 2 cups sliced cabbage
• 28 oz can low-sodium diced tomatoes
• 6 cups low-sodium vegetable broth
• 1 tsp dried basil
• 1 tsp dried oregano
• ½ tsp black pepper
• ½ tsp salt
• 2 tbsp freshly chopped parsley (or 2 tsp dried parsley)

Preparation

Place a large soup pot over medium-high heat and add olive oil. Toss in onions, carrots and celery and cook for 3-5 minutes, or until onions are translucent. Add in garlic and cook for 1 minute. Add in sweet potato, butternut squash and cauliflower. Cook for 5 minutes. Stir in cabbage, diced tomatoes, vegetable broth and herbs. Bring to a boil and then let simmer, uncovered, over medium heat for 30 minutes. Top with fresh or dried parsley and serve warm.

Nutrition Information

Per serving: 1 cup

Calories: 153; Total fat: 3 g; Saturated fat: 0 g; Sodium: 440 mg; Cholesterol: 0 g; Total carbohydrates: 31 g; Fiber: 9 g; Sugars: 13 g; Protein: 4 g; Potassium: 531 mg