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RECIPES
July 8, 2019

3 ULTRA FILLING SOUP RECIPES

Because one of my goals this year is to focus on eating healthier meals and Dave became Vegan eight months ago, we’ve been cooking more at home — which means we’re always looking for recipes that are easy to prep, have fresh ingredients, and fill us up. I usually eat a quick breakfast, so lunch is when I want to have something heartier, though not so hearty that I feel weighed down.

That’s where soups come in! Something you may not know about me is that I’m a die-hard soup person. I love soup and would eat it for every meal if I could. (And if you follow me on instagram, you might have seen a couple of Dave’s cooking takeovers!).



Soups are great because they pack a lot of protein, fiber, and veggies into a single bowl and you can prep them ahead of time and freeze or refrigerate them for later. It’s a no-brainer option for lunch, because I can just heat up a bowl in the microwave if I’m working. Plus, kids love soup! Any meal that’s a hit for me and my entire family is an instant win in my book.

Here are three delicious recipes I keep coming back to:

1. Chicken Tortilla Soup

I love this recipe so much, I make it every other week. You can do it with or without the chicken, but it’s packed with veggies and has tons of flavor!

Ingredients

  • 32 ounces vegetable broth
  • 2 chicken breasts
  • 1 can of fire roasted tomatoes
  • 1 can of corn, unsalted
  • 3 roma tomatoes, chopped
  • 1/2 yellow onion, chopped
  • 2 potatoes, diced
  • 3 carrots, diced
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 2 zucchini, diced
  • 2 tbsp cumin powder
  • 1 tsp cayenne pepper
  • Salt to taste

Put everything in a crock pot for 4 hours or boil for an hour on med-low. When it’s done, ladle into bowls and top with fresh cilantro, avocado slices and tortilla strips.

2. Quick & Easy Chili

I received this recipe from a friend who was on Weight Watchers many years ago. On that program, it’s only one point for an entire bowl.

Ingredients

  • 1 yellow onion, chopped
  • 8 ounces of canned kidney beans
  • 8 ounces of canned black beans
  • 16 ounces of canned chili beans
  • 1 can Italian recipe stewed tomatoes
  • 1 can tomato sauce
  • 1 packet ranch seasoning
  • 1 packet taco seasoning
  • 1 lb ground turkey or ground chicken (optional)

Combine the chopped onion and meat and sautée in a pan until the onions and meat are well cooked. Add to large pot or crock pot, and add the rest of the ingredients. Cook for 4 hours in the crockpot or on the stove for 1.5 hours on med-low.



3. Southwestern Lentil

Lentils are super healthy and really filling. Add your favorite steamed veggies as toppings to make it a more hearty stew.

Ingredients

  • Olive oil cooking spray
  • 
1 cup diced onion
  • 
1 clove garlic, minced
  • 
4 cup low-sodium V8
  • 
1 potato, washed and diced
  • 
1 cup dry lentils
  • 
1 cup carrots, diced
  • 
2 tsp chili powder
  • 6 tbsp nonfat sour cream

Generously spray a large pot or Dutch Oven with olive oil spray or use a teaspoon of olive oil. Heat over medium-high heat. Sauté the onion and garlic until lightly golden, about 2 or 3 minutes. Add the rest of the ingredients and bring to a boil. Cover and simmer on low until the lentils and vegetables are tender, around 20 to 25 minutes. Serve chili in bowls and garnish the top of each one with a tablespoon of sour cream. Makes 6 servings.

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