Soups

Healthy Soup Recipes to Boost Metabolism

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Bean & Barley Soup

Makes: 4 servings, 2 1/2 cups each
Active time: 30 minutes | Total: 45 minutes
To make ahead: Refrigerate for up to 3 days or freeze for up to 6 months.
Cost per serving: under $4

This hearty bean and barley soup tastes like it has simmered for hours, but actually it's quite quick to throw together. Plus this recipe for healthy bean and barley soup freezes beautifully. If you have cooked barley on hand, omit the quick-cooking barley and stir in 1 1/2 cups cooked barley along with the broth in Step 2.

1 1/2 cups cooked barley along with the broth in Step 2.
4 teaspoons extra-virgin olive oil
1 large onion, chopped
1 medium fennel bulb, cored and chopped
5 cloves garlic, minced
1 teaspoon dried basil
1 15-ounce can cannellini or other white beans, rinsed
1 14-ounce can fire-roasted diced tomatoes
6 cups low-sodium vegetable broth
3/4 cup quick-cooking barley
1 5-ounce package baby spinach (6 cups)
1/4 cup grated Parmesan cheese
1/4 teaspoon ground pepper

1. Heat oil in a Dutch oven over medium-high heat. Add onion, fennel, garlic, and basil; cook, stirring frequently, until tender and just beginning to brown, 6 to 8 minutes.
2. Mash 1/2 cup of the beans. Stir the mashed and whole beans, tomatoes, broth and barley into the pot. Bring to a boil over high heat. Reduce heat to medium and simmer, stirring occasionally, until the barley is tender, about 15 minutes. Stir in spinach and cook until wilted, about 1 minute. Remove from the heat and stir in cheese and pepper.

Per serving: 323 calories; 7 g fat (2 g sat, 4 g mono); 4 mg cholesterol; 55 g carbohydrate; 0 g added sugars; 13 g protein; 13 g fiber; 767 mg sodium; 795 mg potassium. Nutrition bonus: Vitamin A (98% daily value), Vitamin C (67% dv), Folate (28% dv), Potassium (23% dv), Calcium (20% dv), Iron (18% dv).

Half-Hour Chili

Makes: 6 servings, about 1 1/3 cups each
Active time: 15 minutes | Total: 30 minutes

This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it's a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.

1 tablespoon canola oil
3 medium onions, chopped
1 carrot, chopped
1 tablespoon finely chopped jalapeño pepper
2 cloves garlic, finely chopped
1-2 tablespoons chili powder
1 teaspoon ground cumin
1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices
1 teaspoon brown sugar
1/4 teaspoon salt
2 15-ounce cans red kidney beans, rinsed
1/3 cup bulgur (see Note)
1/2 cup nonfat plain yogurt for garnish
1/3 cup chopped scallions for garnish
1/4 cup chopped fresh cilantro for garnish

1. Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeño, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.
2. Add tomatoes with their juices, sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.
3. Garnish with yogurt, scallions and cilantro, if desired.

Per serving: 217 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 40 g carbohydrate; 1 g added sugars; 10 g protein; 13 g fiber; 697 mg sodium; 854 mg potassium.
Nutrition bonus: Vitamin A (49% daily value), Vitamin C (43% dv), Potassium (25% dv), Folate & Iron (24% dv), Magnesium (20% dv).

Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don't confuse bulgur with cracked wheat, which is simply that-cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.

Smoked Turkey, Kale & Rice Bake

Makes: 6 servings, about 1 1/3 cups each
Active time: 20 minutes | Total: 40 minutes
Cost per serving: under $2.50

This hearty one-skillet dinner is loaded with celery, kale, tomatoes and quick-cooking brown rice. It's easy to make the recipe vegetarian by substituting smoked tofu for the turkey.

1 tablespoon extra-virgin olive oil
2 cups thinly sliced leeks, white and light green parts only
1 cup thinly sliced celery
4 cups slivered kale leaves
1 28-ounce can diced tomatoes
1 cup low-fat, no-salt-added cottage cheese
1 cup instant or quick-cooking brown rice
6 ounces smoked turkey breast or smoked tofu, chopped (1 1/2 cups)
1/4 cup water
1 teaspoon freshly ground pepper, or to taste
1 cup shredded extra-sharp Cheddar cheese

1. Heat oil in a large, ovenproof skillet over medium-high heat. Add leeks and celery and cook, stirring frequently, until beginning to soften, 2 to 3 minutes. Add kale and tomatoes and cook, stirring, until the kale begins to wilt, 1 to 2 minutes. Stir in cottage cheese, rice, turkey (or tofu), water and pepper. Bring to a simmer. Reduce heat to medium-low, cover and cook for 10 minutes.
2. Meanwhile, position rack in upper third of oven; preheat broiler.
3. Stir the rice mixture, increase the heat to medium and cook, uncovered, until most of the liquid has evaporated, 10 to 12 minutes. Spread cheese on top. Broil until the cheese is bubbling, 2 to 3 minutes.

Per serving: 266 calories; 11 g fat (5 g sat, 4 g mono); 33 mg cholesterol; 26 g carbohydrate; 0 g added sugars; 18 g protein; 4 g fiber; 605 mg sodium; 596 mg potassium. Nutrition bonus: Vitamin A (147% daily value), Vitamin C (60% dv), Calcium (26% dv), Magnesium (18% dv), Potassium (17% dv).

Chicken Coconut Curry

Makes: 6 servings, about 1 1/2 cups each
Active time: 50 minutes | Total: 1 hour
Cost per serving: under $3.50

At once comforting and exotic-tasting, this rich chicken coconut curry stew will warm you on chilly winter evenings. Chunks of potato, lean chicken and loads of veggies make it a meal in a bowl. Enjoy with a fruity white wine like Gewurztraminer or Chenin Blanc to tame the heat. Using "lite" coconut milk instead of full-fat in this healthy curried coconut chicken stew recipe trims roughly two-thirds the fat and calories without sacrificing flavor.

1 1/2 pounds boneless, skinless chicken breast, cut into bite-size cubes
6 teaspoons curry powder, divided
3/4 teaspoon salt, divided
2 tablespoons coconut oil or canola oil, divided
1 large yellow onion, chopped
1 tablespoon chopped garlic
1 14-ounce can "lite" coconut milk
1 14-ounce can reduced-sodium chicken broth
4 cups 1-inch chunks Yukon Gold potatoes (about 3 medium)
1 cup sliced carrots
1/2 cup chopped celery
3/4 cup frozen peas
1/4 cup chopped fresh cilantro
1 tablespoon packed brown sugar

1. Place chicken in a medium bowl. Sprinkle with 1 teaspoon curry powder and 1/4 teaspoon salt; toss to coat. Heat 1 tablespoon oil in a large Dutch oven over medium-high heat. Add chicken and cook, stirring once or twice, until mostly browned, 6 to 8 minutes. Transfer to a plate.
2. Heat the remaining 1 tablespoon oil in the pot and add onion and garlic. Cook, stirring often, until the onion is starting to soften, 2 to 4 minutes. Stir in the remaining 5 teaspoons curry powder and cook, stirring, until fragrant but not browned, 30 seconds to 1 minute. Add coconut milk, broth, potatoes, carrots, celery and the remaining 1/2 teaspoon salt and bring to a boil over high heat, stirring often. Reduce heat to medium-low to maintain a gentle simmer and cook, stirring occasionally, until the potatoes and carrots are tender, 10 to 12 minutes.
3. Return the chicken to the pot and add peas. Increase heat to high and continue cooking until the chicken is cooked through, 4 to 5 minutes more. Remove from the heat and stir in cilantro and brown sugar.

Per serving: 346 calories; 12 g fat (8 g sat, 1 g mono); 63 mg cholesterol; 31 g carbohydrate; 2 g added sugars; 29 g protein; 5 g fiber; 574 mg sodium; 934 mg potassium. Nutrition bonus: Vitamin A (77% daily value), Vitamin C (29% dv), Potassium (27% dv), Iron & Magnesium (16% dv).

Eggplant Parmesan (or Parmigiana)

Eggplant Parmesan

Eggplant Parmesan

Eggplant Parmesan

Tomato Sauce

Tomato Sauce

Tomato Sauce
Homemade Tomato Sauce
From Simply Recipes

Ingredients:
2 TBL olive oil
1/2 medium onion, finely chopped
1 small carrot (or 1/2 large carrot), finely chopped
1 stalk of celery, including green tops, finely chopped
2 TBL chopped fresh parsley
1 clove garlic, minced
2 TBL chopped fresh basil
1 28 ounce can whole tomatoes, including juice, or 1 3/4 pound fresh tomatoes, peeled, seeded and chopped
1 teaspoon tomato paste
Salt and pepper

1. Heat olive oil in a skillet or pot over medium heat. Add chopped onion, carrot, celery and parsley. Stir to coat. Reduce heat to low, cover pot/skillet and cook for 15-20 minutes, stirring occasionally until vegetables are soft and cooked through.
2. Remove cover and add minced garlic. Increase the heat to medium high and cook for 30 seconds. Add tomatoes. If using canned tomatoes, shred with your fingers (or use kitchen shears to break them up). Add tomato paste and basil. Season with salt and pepper. Bring to a low simmer, reduce heat to low, and cook (uncovered) until thickened, about 15 minutes. Use blender, food processor, etc. to give it a smooth consistency.

More Vegetarian Dishes

Vegetarian Casserole Recipes

Egglant Recipes

Meatless Comfort Food Recipes

Eggplant Parmesan

This Italian-American classic doesn't have to be heavy. We kept the breadcrumb coating light and delicate so that the eggplant's flavor can shine.

Ingredients

• 2 cans (28 ounces each) whole peeled tomatoes
• 2 tablespoons extra-virgin olive oil
• Coarse salt and ground pepper
• 2 large globe eggplants (about 2 pounds total), cut crosswise into 1/4-inch-thick slices
• 1 cup all-purpose flour
• 3 eggs, lightly beaten
• 1 cup plain dried breadcrumbs
• Vegetable oil, for frying
• 1/2 cup grated Parmesan
• 1/2 pound whole fresh mozzarella, cut into large chunks

Directions

1. In a food processor, puree tomatoes; transfer to a medium saucepan and stir in olive oil. Bring to a boil; reduce to a simmer and cook until thickened, 30 minutes. Season tomato sauce with salt and pepper.
2. Meanwhile, in a colander, toss eggplant with 1 1/2 teaspoons salt. Let stand 30 minutes. Press slices between a double layer of paper towels to dry. Dredge eggplant in flour (shaking off excess), then dip in eggs (allowing excess to drip off), and sprinkle lightly with breadcrumbs.
3. Preheat oven to 375 degrees. Place a wire rack on a rimmed baking sheet; set aside. In a large skillet, pour enough vegetable oil to come halfway up side. Heat oil over medium-high until pinch of breadcrumbs dropped in skillet sizzles. In batches, fry eggplant until golden, 2 to 3 minutes per side; transfer to rack to drain.
4. Spread 1 cup tomato sauce in a 9-by-13-inch baking dish. Layer half the eggplant over sauce and sprinkle with 1/4 cup Parmesan. Top with 1 1/2 cups sauce, then remaining eggplant. Finish with remaining sauce, 1/4 cup Parmesan, and mozzarella. Bake until lightly browned and bubbling, 40 to 45 minutes.
5. To Freeze: Assemble dish but do not bake; wrap tightly with foil and freeze, up to 3 months. Thaw completely, then bake as directed.

Lasagna Primavera

Layered with delicate veggies, a creamy sauce, and three cheeses, this lasagna captures the freshness of spring -- straight from the freezer.

Ingredients

• 1/4 cup olive oil, plus more for foil
• 1/2 cup all-purpose flour
• 2 garlic cloves, minced
• 6 cups whole milk
• 2 packages (10 ounces each) frozen chopped spinach, thawed and squeezed dry
• 1 package (10 ounces) frozen peas
• 1/2 pound carrots (4 to 5), halved lengthwise and thinly sliced
• Coarse salt and ground pepper
• 1 container (15 ounces) part-skim ricotta (about 2 cups)
• 1 large egg
• 1 package (9 ounces) no-boil lasagna noodles (12 to 16 noodles)
• 1 pound part-skim mozzarella, shredded
• 1 cup grated Parmesan

Directions

1. Preheat oven to 400 degrees. In a large saucepan, heat oil over medium; add flour and garlic. Cook, stirring constantly, 2 to 3 minutes (do not let flour mixture darken); whisk in milk. Bring to a boil; reduce to a simmer, and cook, whisking occasionally, until thickened, 3 to 5 minutes. Add spinach, peas, and carrots; season with salt and pepper. Set sauce aside.
2. In a medium bowl, combine ricotta, egg, 1/2 teaspoon salt, and teaspoon pepper.
3. In the bottom of a 9-by-13-inch baking dish, spread a thin layer of vegetable sauce. Layer noodles, half the remaining vegetable sauce, another noodles, half the ricotta mixture, half the mozzarella, and half the Parmesan; repeat.
4. Cover dish with lightly oiled aluminum foil, and place on a large rimmed baking sheet. Bake 45 minutes, uncover, and bake until bubbling and browned, about 20 minutes more. Let cool 10 to 15 minutes before serving.

Cook's Note

To freeze: Prepare through step 3. Cover lasagna tightly with plastic wrap, then aluminum foil; freeze up to 3 months.

To bake from frozen: Remove plastic wrap; cover baking dish with lightly oiled aluminum foil, and place on a large rimmed baking sheet. Bake at 400 degrees for 1 1/2 hours. Remove foil, and bake until bubbling and browned, about 30 minutes more. Let cool 10 to 15 minutes before serving.

Baked Pasta with Chicken Sausage

This recipe makes two pans of pasta. Serve one tonight, and keep the other in the freezer for up to three months.

Ingredients

• Coarse salt and ground pepper
• 1 tablespoon olive oil
• 1 medium red onion, chopped
• 4 cloves garlic, minced
• 1/4 cup vodka (optional)
• 1 can (28 ounces) whole tomatoes with juice, lightly crushed with hands
• 1/2 teaspoon dried oregano
• 1/2 cup heavy cream
• 1 pound rigatoni
• 10 ounces baby spinach
• 12 ounces smoked chicken sausage, halved lengthwise and sliced 1/4 inch thick
• 6 ounces fontina cheese, 4 ounces cut into 1/2-inch cubes and 2 ounces coarsely grated
• 1/4 cup grated Parmesan cheese

Directions

1. Bring a large pot of salted water to a boil. Heat oil in a large skillet over medium heat. Add onion; cook until translucent, about 3 minutes. Stir in garlic. Remove from heat; add vodka, if desired. Return to heat; cook until almost evaporated, 1 minute.
2. Stir in tomatoes and oregano; cook until tomatoes are falling apart, 10 to 15 minutes. Add cream; cook until warmed through, about 5 minutes. Season sauce with salt and pepper.
3. Meanwhile, preheat oven to 400 degrees. Cook pasta in the boiling water until al dente, according to package instructions. Add spinach, and cook just until wilted. Drain, and return contents to pot.
4. Add tomato sauce, sausage, and cubed fontina to pot; toss to coat. Season with salt and pepper. Divide evenly between two shallow 1 1/2-quart baking dishes.
5. Top with grated fontina and Parmesan. Bake until browned and edges are crisp, 20 to 30 minutes.

Cook's Note

To freeze, prepare the dish through step 4; let cool completely before covering tightly with plastic wrap and placing in the freezer. If you freeze this dish, do not thaw before baking. Remove plastic wrap, and cover with foil. Cook until heated through, 1 1/2 to 1 3/4 hours. Remove foil, and continue with step 5.

Tex-Mex Beef Enchiladas

This recipe is easily doubled; you can bake one batch tonight and freeze another for a no-fuss weeknight meal.

Ingredients

• 2 tablespoons olive oil
• 1/4 cup all-purpose flour (spooned and leveled)
• 1 can (14 1/2 ounces) reduced sodium chicken broth
• 1 1/2 tablespoons chili powder
• 1 small chipotle chile in adobo, minced, plus 1 tablespoon sauce (from a small can)
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 3/4 pound lean ground beef
• Coarse salt and ground pepper
• 8 corn tortillas (6-inch)
• 1 1/2 cups shredded cheddar cheese (6 ounces)
• 1/4 cup chopped cilantro

Directions

1. Make sauce: In a medium saucepan, heat 1 1/2 tablespoons oil over medium. Add flour and cook, whisking occasionally, 1 minute. Add broth, chili powder, chipotle and adobo sauce, and 3/4 cup water; bring to a boil, whisking constantly. Reduce heat, and simmer until lightly thickened, about 10 minutes.
2. Make filling: In a 10-inch nonstick skillet, heat remaining 1/2 tablespoon oil over medium-high. Add onion, garlic, and beef; season with salt and pepper. Cook, stirring, until cooked through, about 8 minutes.
3. Preheat oven to 350 degrees. (If freezing, don't place any sauce in baking dish.) Spoon 1/4 cup sauce in bottom of an 8-inch square baking dish. Set aside. Make enchiladas: Stack tortillas; wrap in foil, and warm in oven, 10 minutes. Fill each with a heaping 1/4 cup beef mixture and 2 tablespoons cheese; tightly roll up.
4. Raise oven heat to 450 degrees. Arrange enchiladas, seam side down, in baking dish. Top with remaining sauce; sprinkle with cheese. Bake, uncovered, until hot and bubbly, 15 to 20 minutes. Let cool 10 minutes before serving. Serve garnished with cilantro and, if desired, a green salad.

Cook's Note

To freeze: Make sauce and enchiladas; arrange enchiladas in baking dish without sauce (so tortillas don't become soggy). Place sauce in an airtight container. Cover dish with plastic wrap and foil. Label, date, and freeze enchiladas and sauce. Use within 2 months; bake without thawing. To bake from frozen: Thaw sauce in refrigerator overnight. Preheat oven to 450 degrees. Remove foil and plastic wrap from baking dish. Pour sauce over top and sprinkle with cheese; cover with foil. Bake 30 minutes. Uncover; bake until lightly browned and bubbly, about 15 minutes. Let cool 10 minutes; serve.

Crispy Pan-Fried Beans and Wilted Greens

From The Kitchn.

Serves 2 as a main dish or 4-6 as a side

Adapted from Super Natural Every Day by Heidi Swanson and Plenty by Yotam Ottolenghi

8 oz (1/2 bunch) swiss chard
1 onion, thinly sliced
2 cloves garlic, minced
12 oz (2 cups or 1 15-oz can) cannelloni or other white beans, drained and rinsed
Zest from one lemon
Juice from 1/2 lemon
1 teaspoon za'atar spice blend (or cumin & chili powder; smoked paprika; herbes de provence)
1-2 teaspoons salt
Good quality extra-virgin olive oil

Trim the center stem from the swiss chard and slice the leaves cross-wise into ribbons. Chop the stems into bite-sized pieces.

Heat one teaspoon of oil in a large skillet over medium-high heat. Cook the onions with 1/2 teaspoon of salt until they are very soft and uniformly golden-brown, 8-10 minutes. Stir in the garlic and the chopped chard stems, 1 minute. Transfer the onion mixture to a bowl.

Warm another 1-2 teaspoons of oil, enough to coat the entire bottom of the pan. Add the beans and spread them into a single layer. Cook for 2 minutes without stirring. Stir and spread them out again. Repeat until all the beans are blistered all over. Adjust the heat as needed to prevent burning the beans.

Stir the chard leaves, the za'atar, and another 1/2 teaspoon of salt into the beans. Stir until the chard is completely wilted and tastes tender, 3-5 minutes. Add the onion mixture back in, along with the lemon zest and juice from 1/2 lemon. Stir and taste. Add more lemon juice, salt, or other seasonings to taste.

Serve immediately, drizzling a little extra-virgin olive oil over each dish. Add a poached egg, a scoop of pasta, or a piece of toast to make a more complete meal. The beans will lose their crispiness as they cool, but leftovers still make a tasty meal. This dish will keep refrigerated for up to a week.