5 Healthy, Hearty Soups for Fall
Cooler weather is upon us, which means it's the perfect time of year to cozy up with a warm bowl [...]
Recipe: Creamy Corn Chowder
Craving Italian flavor, but don't want to commit to a full pasta dish? Then you have to try this dish. Two different kinds of beans and three varieties of diced veggies make this a colorful and nutrient-dense soup. The ditalini noodles are the perfect size and shape to complement this chunky soup.
Prep time: 10 minutes
Cook time: 35-40 minutes
Yield: 6 servings
Serving size: Heaping ¾ cup
Ingredients
- 4 slices center-cut bacon
- 2 tablespoons unsalted butter
- 1 onion, diced
- 1 red bell pepper, diced
- 2 tablespoons white whole wheat flour
- 2 cups skim milk
- 1 (14.75-ounce) can cream-style corn
- 1 (12-ounce) bag frozen yellow corn
- ⅛ teaspoon cayenne pepper
- ¼ teaspoon salt
- black pepper, to taste
- ½ cup reduced-fat sharp cheddar shredded cheese
Instructions
- Preheat the oven to 400° F. Line a rimmed baking sheet with foil, and place a cooling rack on top of the foil.
- Lay the bacon strips on the rack and bake until desired crispiness, 10-15 minutes.
- When cool enough to touch, crumble the bacon and set aside.
- Heat a large pot over medium heat and add the butter. Once melted, add the onion and red bell pepper, cooking for 8-10 minutes until softened. Reduce the heat to medium-low.
- Stir in the flour, and cook for 1 minute.
- Stir in the milk, creamed corn, frozen corn, cayenne, salt, and black pepper. Cook for 15-20 minutes, until heated through, stirring frequently.
- Stir in the cheese and crumbled bacon, until the cheese is melted.
Nutrition Information
Per Serving: (Heaping ¾ cup), Calories: 233, Calories from fat: 70, Fat: 8g, Saturated Fat: 4g, Cholesterol: 20mg, Sodium: 261mg, Carbohydrates: 31g, Fiber: 2g, Sugar: 12g, Protein: 10g, WWP+: 6, SmartPoints: 9
3.1
prevnextRecipe: Italian Pasta Soup
Craving Italian flavor, but don't want to commit to a full pasta dish? Then you have to try this dish. Two different kinds of beans and three varieties of diced veggies make this a colorful and nutrient-dense soup. The ditalini noodles are the perfect size and shape to complement this chunky soup.
Prep time: 30 minutes
Cook time: 1 hour 15 minutes
Yield: 12 servings
Serving size: 1 cup
Ingredients
- 1 lb lean ground turkey
- 1 cup onion, diced (½ medium onion)
- 2 cups carrots, shredded (5 oz)
- 2 cups celery, diced (5-6 stalks)
- 1 green bell pepper, diced
- 3 Tbsp garlic, minced
- 28 oz can reduced-sodium diced tomatoes
- 28 oz can reduced-sodium tomato sauce
- 2 – 14.5 oz cans reduced-sodium beef broth
- 15 oz can kidney beans, drained + rinsed
- 15 oz can northern beans, drained + rinsed
- 1 Tbsp Italian seasoning
- ½ tsp salt
- ½ tsp pepper
- 8 oz ditalini pasta
Instructions
- Brown the turkey in a large deep pot. Season with salt and pepper. Drain fat. Remove turkey and set aside.
- In the same pot, add onion, carrots, celery and green bell pepper. Saute on medium-high heat for about 5 minutes. Add garlic and cook for an additional 3 minutes.
- Add diced tomatoes, tomato sauce, broth, both beans, Italian seasoning, salt and pepper and browned turkey. Stir well and let simmer, covered, for 1 hour. Stir occasionally.
- Boil water and cook ditalini pasta according to package instructions.
- Drain pasta and add to the meat mixture. Cook for another 5 minutes and serve!
Nutrition Information
Per Serving: (1 cup), Calories: 175, Calories from fat:10, Fat: 1g, Saturated Fat: 0g, Cholesterol: 23mg, Sodium: 818mg, Carbohydrates: 39g, Fiber: 8g, Sugar 10g, Protein: 14 g, SmartPoints: 5
Recipe: Lean Turkey Chili
It's a chilly Sunday afternoon. The football game plays on TV, your family cheers on your team and you sit warmly wrapped in a blanket on the couch. A rare relaxing moment interrupted only by getting up to check on the hot pot of chili simmering on the stove. Serving up a bowl of our Lean Turkey Chili will become a Sunday tradition as soon as your family gets a whiff of the warm, hearty aroma — not to mention a taste! And at 240 calories per cup of chili, you won't even feel bad going back for seconds!
Prep time: Less than 10 minutes
Cook time: 25-30 minutes
Yield: 9 servings
Serving size: 1 cup
Ingredients
- ½ tablespoon extra virgin olive oil
- 1 tablespoon minced garlic
- 1 yellow onion, diced
- 1 pound lean ground turkey
- 14.5-ounce can pinto beans, drained and rinsed
- 14.5-ounce can reduced-sodium black beans, drained and rinsed
- 14.5-ounce can red kidney beans, drained and rinsed
- Two 14.5-ounce reduced-sodium diced tomatoes
- 2 cups low-sodium chicken broth
- 6-ounce can tomato paste
- 2 tablespoons chili powder
- 2 tablespoons cumin
- 1 tablespoon paprika
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon cinnamon
Instructions
- Heat a large stockpot over medium-high heat, add the oil and cook the garlic, onion, and turkey for about 6-8 minutes until the turkey is cooked and the onions are translucent. Use a wooden spoon to break the turkey up as it cooks.
- Add the remaining ingredients to the pot and bring to a boil over high heat.
- Reduce the heat and simmer uncovered for 15 to 20 minutes.
- Serve with toppings as desired.
Nutrition Information
Per Serving: (1 cup), Calories: 240, Calories from fat: 42, Fat: 7g, Saturated Fat: 1g, Cholesterol: 36mg, Sodium: 587mg, Carbohydrates: 34g, Fiber: 10g, Sugar 6g, Protein: 18g, SmartPoints: 5
3.1
prevnextRecipe: Hearty Cheeseburger Soup
Are you ready for this hearty, warm, cheesy, protein-packed soup? Because once you try it there's no going back! Imagine the cheeseburger-filled days of summer translated into a comforting soup version for fall. We're certain that everyone in your house will request this during the chilly days of autumn. At only 207 calories for a cup of soup, you'll be happy to make this recipe again and again. Check out this delicious Skinny Cheeseburger Pie recipe for another kid favorite.
Prep time: 10 minutes
Cook time: 30-35 minutes
Yield: 8 servings
Serving size: 1 cup
Ingredients
- ½ pound lean ground beef
- 2 tablespoons unsalted butter
- 1 small onion, diced
- 2 small carrots, shredded (about ½ cup)
- 3 stalks celery, diced (about ½ cup)
- 1 tablespoon minced garlic
- 3 tablespoons white whole wheat flour
- 2 cups low-sodium chicken broth
- 2 cups skim milk
- 2 Russet potatoes, peeled and medium dice
- 1½ cups reduced-fat mild cheddar shredded cheese
- 1 tablespoon Dijon mustard
- 1 tablespoon Worcestershire sauce
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 tomato, diced
Instructions
- Heat a small skillet over medium-high heat, and brown the ground beef. Drain any excess fat, and set the beef aside.
- In a large stock pot over medium heat, melt the butter. Add the onions, carrots, and celery, cooking for about 4-6 minutes until the onions become translucent. Add the garlic, cook for an additional 1 minute.
- Stir in the flour and cook for 1 minute, then whisk in the chicken broth and milk. Bring the soup to a boil, then reduce to a simmer.
- Add the potatoes, and simmer for 15 minutes, or until the potatoes are soft.
- Stir in the cheese, mustard, Worcestershire sauce, salt, black pepper, diced tomatoes, and set-aside beef.
- Cook for an additional 5 minutes, and serve warm.
Nutrition Information
Per Serving: (1 cup), Calories: 207, Calories from fat: 85, Fat: 10g, Saturated Fat: 5g, Cholesterol: 38mg, Sodium: 437mg, Carbohydrates: 16g, Fiber: 2g, Sugar 5g, Protein: 15g, SmartPoints: 6
3.1 The nutrition content of recipes on Popculture.com has been calculated by Registered Dietitian, Jessica Penner, of Smart Nutrition.
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