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10.23.2015

Hearty, healthy soups for fall

Fall is here—and with it comes brisk weather, beautiful leaves, and a chance to dig out those soup bowls and ladles! Soup season is here, and soups are a great way to make a meal that includes vegetables, whole grains and protein all in one dish. Here are some soup recipes to warm you up, fill you up, and give you the nutrients you need to enjoy the autumn season!

Great Northern Bean Soup

Ingredients

2 cups Great Northern Beans, dry

¼ pound diced ham

11 cups of water (divided, 3 cups and 8 cups)

2 tablespoons vegetable oil

1 cup diced tomatoes

½ cup chopped onion

1 tablespoon distilled white vinegar

½ pound of skinless chicken, cut into bite-sized pieces

 Directions

  • Using a medium-sized bowl, soak the beans in 3 cups of water overnight. Drain and rinse them when you are ready to make the soup.
  • Brown onion, chicken and ham in oil over medium-high heat for about 5 minutes in a large pot.
  • Add the remaining 8 cups of water, beans, and salt to pot. Stir.
  • Bring ingredients to a boil and cook for 5 minutes.
  • Lower heat and let cook for 1 hour, stirring every 15 minutes.
  • Add tomatoes and vinegar to pot. Continue to cook on low heat for 20 minutes. Serve.

 

Chicken Vegetable Soup

Ingredients

3 cups water

1 can of chicken (12oz)

1 can low-sodium carrots

2 cans low-sodium diced potatoes

1 can low-sodium whole kernel corn

1 can low-sodium peas

**If you wish to use fresh ingredients: 1 can corn = 3 ears of corn, 1 can carrots = 1 lb. of fresh carrots, 2 cans of potatoes = 2 lbs. of potatoes

Directions

  • Heat water and chicken over medium-high heat in a large pot.
  • Add corn (if using fresh corn, cut the kernels off the cornstalk).
  • Add carrots, potatoes, and peas; boil for 10 seconds.
  • Reduce heat and let simmer for 30 minutes. Serve.

 

Creamy Squash Soup with Shredded Apples

Ingredients

2 16oz. boxes frozen pureed butternut squash

2 cans fat-free evaporated milk

2 medium apples

1 Tbsp. olive oil

½ tsp. pumpkin pie spice

¼ tsp. salt

1/8 tsp. black pepper

Directions

  • Microwave squash as directed on package until it is mostly thawed.
  • Peel and shred the apples using a food processor/chopper, or dice apples. Set ¼ cup to the side for later.
  • Heat the oil in a large saucepan and soften apples (except for the ¼ cup).
  • Mix in squash and pumpkin pie spice.
  • Add evaporated milk in slowly while stirring.
  • Add salt and pepper.
  • Let the soup cook over high heat until it is about to boil. Top with remaining apples and serve.

 

For Health Advocate Members

If you are a Health Advocate member with access to our Wellness Program, visit your wellness website for more nutrition tips and healthy recipe ideas!