5 hearty soup, stew and chili recipes for cooler nights

Burrito stew

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
• 14½-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
• Salt and black pepper, to taste
• ½ cup fresh cilantro, chopped (or 2 tablespoons coriander)
• Optional toppings: Greek yogurt, low-fat sour cream, guacamole, sliced 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 to 20 minutes. Add a dash of salt and pepper to taste. Sprinkle with cilantro and your favorite toppings.

Nutrition

Serving size: 1 cup

Calories: 289 | total fat: 12 g | saturated fat: 4 g | sodium: 579 mg | cholesterol: 67 g | total carbs: 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 collard greens and drain in a colander.
• Cut or tear leaves from stems and discard stems. Tear leaves into small bite-sized pieces.
• To a medium-sized saucepan, add olive oil.
• Place over medium heat and add onions. Cook for 5 to 6 minutes while stirring occasionally, until soft.
• Add broth, water and bacon and bring to a boil.
• Stir in collard greens and cook about 3 minutes or until slightly wilted.
• Stir in carrots, bay leaf, dried thyme and black pepper.
• Return to a boil, then cover pan, lower the heat and simmer for about 10 minutes.
• Stir in potatoes, cover and continue simmering for another 25 to 30 minutes or until tender.
• Remove bay leaf and discard. Serve hot.

Nutrition

Serving size: about 1 cup

Calories: 177 | total fat: 4 g | saturated fat: 1 g | sodium: 220 mg | cholesterol: 8 g | total carbs: 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.
• Add onions, carrots and celery and cook for 3 to 5 minutes or until onions are translucent.
• Add garlic and cook for 1 minute.
• Add 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

Serving size: 1 cup

Calories: 153 | total fat: 3 g | saturated fat: 0 g | sodium: 440 mg | cholesterol: 0 g | total carbs: 31 g | fiber: 9 g | sugars: 13 g | protein: 4 g | potassium: 531 mg

Chili & chips

Tip: Look for brands of chili with less than 500 milligrams sodium per serving.

Makes: 1 serving | Prep: 5 min | Cook: 5 min

Ingredients

• 15-oz can reduced-sodium vegetarian chili
• 1½ cups frozen broccoli
• 3 Tbsp shredded cheddar cheese
• ½ cup crushed corn chips

Preparation

• In a bowl, mix together chili and broccoli.
• Microwave about 5 minutes or until broccoli is tender.
• Top chili mixture with shredded cheese and crushed chips.

Nutrition

Per serving

Calories: 390 | total fat: 13 g | saturated fat: 5 g | sodium: 590 mg | cholesterol: 21 mg | total carbs: 47 g | fiber: 17 g | sugars: 6 g | protein: 25 g | potassium: 432 mg

Harvest soup with whole grain roll

Serve with a side salad for a balanced meal.

Makes 1 serving | Prep: 5 min | Cook: 5 min

Ingredients

• 1½ cups (or 15-oz can) reduced-sodium butternut squash soup
• 1 Tbsp balsamic vinegar
• 1 tsp olive oil
• 1 whole grain roll

Preparation

• In a pan or the microwave, heat butternut squash soup.
• In a small bowl, combine balsamic vinegar and olive oil.
• Dip whole grain roll in vinaigrette; serve with the soup.

Nutrition

Per serving

Calories: 293 | total fat: 9 g | saturated fat: 1 g | sodium: 585 mg | cholesterol: 0 mg | total carbs: 47 g | fiber: 5 g | sugars: 11 g | protein: 6 g | potassium: 574 mg