Minestrone Soup

The classic Minestrone Soup recipe is perfect for those chilly winter days and nights.  It's loaded with whole ingredient.  Fresh vegetables and beans in a delicious tomato broth.  While it seems like there are a ton of ingredients in this soup, the majority of them are veggies making it the ultimate fiber-packed soup.  Cooks in one pot and can be eaten all week long!

Ingredients:

3-4 Tbsp olive oil

2 cloves garlic, diced

1 onion, diced

2 cups celery stalks, diced

2 cups carrots, diced

1 large red pepper, diced

1 medium zucchini, cut into 1/4 inch pieces

28 oz can of diced peeled Italian tomatoes (fire-roasted works good, too)

1 cup pasta sauce

15 oz can garbanzo beans, drain liquid

15 oz can white beans, drain liquid

15 oz can light red beans, drain liquid

1/2 cup fresh parsley, chopped

1/2 cup fresh basil, chopped

1 box of  small soup pasta (I use ditalini)

32 oz of chicken or vegetable broth (add more for a thinner soup)

1 parmesan rind

1/2 cup romano cheese (optional)

sea salt

pepper

crushed red pepper flakes

Directions:

1. Saute the diced garlic in heated olive oil in a large pot.  Add vegetables one type at a time, stir and saute for about 4-5 minutes after each.

2. Add tomatoes, sauce, beans, broth, parmesan rind and herbs.  Simmer for about 1 hour and 30 minutes, stirring occasionally.

3. Add pasta, continue simmering uncovered for 10-12 minutes or until pasta is al dente and vegetables are tender.

4. Remove the pot from the heat. Remove parmesan rind. Taste and season with sea salt, pepper and additional herbs, if needed. Pour soup into bowls and serve with grated cheese on top.

NOTES:

Noodle Swap ..  ditalini noodles are classic in minestrone soup, but elbow, small shells or orecchiette are all great options. You could also mix in cooked grains like rice or quinoa if you’d like.

Leftovers ..  allow the soup to cool slightly before storing it in an airtight container in the refrigerator for 5-7 days. I don’t recommend freezing this soup as the vegetables, bean and pasta texture will change.   Pasta will soak up more liquid as it sits, so when serving leftovers you might need to add more broth or water to the soup. 

Lasagna Soup

Easy meal for days when you’re craving lasagna but don’t feel like doing all the work.  It's literally lasagna in a bowl but healthier because of the added veggies which you can't even taste!

Ingredients:

1 Tbsp olive oil

1 onion, diced

2 carrots, diced

2 celery stalks, diced

2 garlic cloves, minced

2 tsp Italian seasoning

sea salt

black pepper

1/4 tsp crushed red pepper

1 pound of ground beef (or ground chicken or turkey, if you prefer)

1 Tbsp tomato paste

1 28oz can of diced tomatoes

1 cup marinara sauce

6 cups low sodium vegetable broth (or chicken broth, if you prefer)

10 lasagna noodles, broken

freshly grated parmesan cheese (for serving)

fresh basil, thinly sliced (for serving)

Directions:

1. Cut your vegetables into uniform pieces. For even cooking, make sure your onion, carrot, and celery are all the same size. Set aside.  Add olive oil to a large dutch oven and set over medium heat.  Once the olive oil is shimmering, add onions, carrots and celery.  Cook for about 5-7 minutes or until the vegetables have softened and the onion is translucent.

2. Add garlic, italian seasoning, salt, pepper and crushed red pepper.  Cook for about 1-2 minutes or until the garlic is very fragrant.

3. Add ground beef, breaking it up as it cooks for about 5 minutes or until no longer pink.  Add tomato paste, stirring to incorporate it into the mixture and cook for an additional 2 minutes.

4. Add the diced tomatoes, marinara sauce and broth.  Bring to a boil.  Reduce heat to simmer and cook for about 15-20 minutes or until the vegetables are very soft.

5. Return the soup to a boil and add the lasagna noodles.  Cook at a gentle boil for about 9-10 minutes, or until the pasta is al dente.

6. Serve soup, garnish with grated parmesan cheese and fresh basil.

NOTES:

Store it in an airtight container in the fridge for up to 3 to 4 days. To reheat, transfer the soup to a saucepan and heat it over medium-low, stirring occasionally until warmed. Don’t let it come to a boil; otherwise, your noodles will become too soft.

Chicken Pot Pie Soup

Cozy, healthy chicken pot pie soup made without any dairy!  Loaded with vegetables, it's the perfect comfort food for colder months.   The star ingredients here are the potatoes, cauliflower and thyme.  Potatoes are antiviral, antifungal, and antibacterial, and can help soothe the digestive lining.  Cauliflower has also been found to help protect the lining of the stomach which is vital for preventing bacterial overgrowth in the stomach. Thyme is known to kill off bacteria and viruses. 

Ingredients:

1 Tbsp olive oil

1 1/2 pounds uncooked boneless skinless chicken breast, diced

1/2 tsp olive oil

1 white onion, chopped

2 large carrots, sliced

3 cups yukon gold potatoes, diced

3 cups  finely chopped cauliflower florets

1 Tbsp fresh thyme

2 cups of unsweetened almond milk

3 cups low sodium chicken broth

1 tsp reduced sodium chicken base (I use Better Than Bouillon)

sea salt

pepper

1 cup frozen peas (optional)

Directions:

1. Place a large pot over medium high heat.  Add in olive oil.  Once oil is hot, add in diced chicken and season with salt & pepper.  Cook chicken for about 5 minutes or until thoroughly cooked and no longer pink.  Remove chicken from pot and transfer to a large bowl for later.

2. In the same pot, add in 1/2 tablespoon olive oil, chopped onion.  Saute for one minute.  Add in carrots, potato, cauliflower and thyme.  Saute for a few minutes until onion begins to soften.  Then add milk, chicken broth, chicken base, salt and pepper.  Allow mixture to simmer uncovered for about 10 minutes or until potatoes are tender.

3. Remove 3 cups of the veggie mixture from the pot and transfer to a blender.  Making sure to get mostly veggies with some liquid, in order to end up with a puree consistency. Blend until completely smooth (be careful while doing this). Then transfer puree back to the pot.  Stir in chicken and frozen peas, if desired.  Allow mixture to simmer for 15 more minutes to thicken up a bit.  Taste and add more salt & pepper, if necessary.  Garnish with extra pepper and thyme.  Great with crackers or biscuits!

Storing and Freezing Tips:

Store in the refrigerator for up to 5 days.  Once the soup is completely cooled, just place it in an airtight container without the additional toppings.  To reheat on the stovetop or use a microwave safe bowl.

Freeze, once completely cooled, place in an airtight container.  Place in the freezer for up to 3 months.  To reheat, thaw the soup overnight and reheat on the stovetop.

Zucchini Tomato Sausage Soup

Ingredients:

1 TBsp extra-virgin olive oil

1 lbs Italian sweet sausage, removed from casings

1 cup diced celery

2 cups chopped onion

2 cups diced red bell pepper

2 minced garlic cloves

A pinch red pepper flakes

¼ cup tomato paste

2 lbs zucchini cut into bite-sized pieces

5 fresh plum tomatoes, diced

1 tsp sea salt

½ tsp freshly ground black pepper

64 oz. low-sodium chicken broth or vegetable broth

1 cup coarsely grated Parmesan cheese

1 piece of parmesan rind (optional)

2 TBsp chopped fresh basil

Directions:

• In a large pot or large Dutch oven, heat the olive oil over medium-high heat. Add Italian sausage meat and cook,  breaking up the meat with a wooden spoon, until browned for approximately 8 minutes.
• Once the Italian sausage meat has browned, add onion, celery, and bell pepper and sauté for 5 minutes.
• Move the meat and vegetables to the sides and lower the heat to medium (If your pot isn’t large enough, remove the meat and veggies to a bowl, you will add them back afterward). Add garlic, pepper flakes, and tomato paste to the center of the pot and cook for 2 minutes, stirring occasionally.
• Add tomatoes, zucchini, salt, pepper, chicken broth, Parmesan rind, and Parmesan cheese along with fresh basil and stir well to combine.
• Bring the soup to a simmer and cook covered until the vegetables are tender – about 10 to 15 minutes.
• Remove the soup from heat and take out the Parmesan rind. Serve immediately with more fresh basil and Parmesan cheese on top. Enjoy!

Tomato Basil Soup

Serving 4 (1cup each)

Ingredients:

3 Cups Tomato Sauce
1 Cup Low-Sodium Organic Vegetable Broth
1/2 Cup Reduced Fat (2%) Plain Greek Yogurt
4 Tsp Shredded Parmesan Cheese
4 Tbsp Sliced Fresh Basil Leaves

Directions:

Combine Tomato Sauce and broth in large saucepan; cook, over medium-low heat, stirring frequently, for 5 to 8 minutes, or until it reaches a gentle boil. Reduce heat to low.  Add yogurt. Mix well; cook, stirring frequently, for 1 minute or until heated through. Do not boil.  Top each serving with 1 tsp cheese and 1 tbsp basil.