Chicken and Lentil Soup

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 cup dried lentils, rinsed
• 6 cups low-sodium chicken broth
• 2 cups cooked chicken breast, shredded
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• Salt and pepper, to taste
• 2 cups spinach, chopped

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, and cook for 5-7 minutes until softened.
2. Stir in garlic, cumin, and thyme and cook for 1 more minute.
3. Add lentils, chicken broth, and chicken to the pot. Bring to a boil, then reduce heat and let it simmer for 25-30 minutes until lentils are tender.
4. Stir in spinach and cook for an additional 3 minutes until wilted. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh parsley if desired.

Nutritional Info (per serving):

• Protein: 22g
• Fiber: 15g
• Calories: 300

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2. Spicy Black Bean and Quinoa Soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup quinoa, rinsed
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• Salt and pepper, to taste
• 1 cup corn kernels (frozen or fresh)
• 1 tablespoon lime juice
• Fresh cilantro, for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion and garlic, cooking until softened (5 minutes).
2. Stir in cumin, chili powder, and black beans. Cook for 1-2 minutes, allowing the spices to toast.
3. Add quinoa, tomatoes, vegetable broth, and corn. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes, or until quinoa is cooked and tender.
4. Stir in lime juice and adjust seasoning with salt and pepper.
5. Serve with fresh cilantro and a wedge of lime.

Nutritional Info (per serving):

• Protein: 15g
• Fiber: 18g
• Calories: 280

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3. Turkey, Sweet Potato, and Kale Soup

Ingredients:

• 1 tablespoon olive oil
• 1 pound ground turkey
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 medium sweet potatoes, peeled and diced
• 4 cups low-sodium chicken broth
• 2 cups kale, chopped
• 1 teaspoon dried oregano
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add ground turkey and cook, breaking it up with a spoon until browned (about 5-7 minutes).
2. Add onion and garlic and sauté until softened, about 5 minutes.
3. Stir in sweet potatoes, chicken broth, and oregano. Bring to a boil, then reduce heat and simmer for 15-20 minutes, until the sweet potatoes are tender.
4. Add kale and cook for another 5 minutes until the kale is wilted. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh herbs.

Nutritional Info (per serving):

• Protein: 30g
• Fiber: 10g
• Calories: 320

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4. White Bean and Spinach Soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (15 oz) white beans, drained and rinsed
• 4 cups vegetable broth
• 2 cups spinach, chopped
• 1 teaspoon dried rosemary
• 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add onion and garlic and cook until softened (5 minutes).
2. Stir in white beans, vegetable broth, rosemary, and red pepper flakes. Bring to a boil, then reduce heat and simmer for 15 minutes.
3. Add spinach and cook until wilted, about 3 minutes. Season with salt and pepper.
4. Serve with a drizzle of olive oil and freshly ground black pepper.

Nutritional Info (per serving):

• Protein: 10g
• Fiber: 14g
• Calories: 210

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5. Beef and Vegetable Soup

Ingredients:

• 1 tablespoon olive oil
• 1 pound lean ground beef
• 1 onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 2 potatoes, peeled and diced
• 4 cups beef broth (low-sodium)
• 1 teaspoon thyme
• Salt and pepper, to taste
• 1 cup green beans, chopped

Instructions:

1. Heat olive oil in a large pot over medium heat. Add ground beef and cook, breaking it up, until browned (5-7 minutes).
2. Add onion, carrots, celery, and potatoes, and sauté for 5 minutes.
3. Stir in beef broth, thyme, and season with salt and pepper. Bring to a boil, then reduce to a simmer and cook for 25-30 minutes until vegetables are tender.
4. Add green beans and cook for an additional 5 minutes.
5. Serve hot, topped with fresh herbs if desired.

Nutritional Info (per serving):

• Protein: 28g
• Fiber: 8g
• Calories: 350

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6. Split Pea and Ham Soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 pound ham steak, diced
• 2 cups dried split peas, rinsed
• 4 cups low-sodium vegetable or chicken broth
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic and cook until softened (5 minutes).
2. Stir in ham and cook for another 5 minutes.
3. Add split peas, broth, carrots, celery, thyme, and season with salt and pepper. Bring to a boil, then reduce heat and simmer for 45-50 minutes until peas are tender.
4. Use a hand blender to purée some of the soup for a creamier texture (optional).
5. Serve hot with a sprinkle of fresh herbs.

Nutritional Info (per serving):

• Protein: 20g
• Fiber: 16g
• Calories: 350