HEARTY AND WARMING SOUPS FOR FALL

Hearty soups are a fall staple for an easy, warming lunch or dinner so here are some of our favourite low calorie fall soups to try out this season!

Detox turkey soup

INGREDIENTS

  • 1 lb lean ground turkey
  • 1 onion, chopped
  • 2 medium carrots, halved and thinly sliced
  • 2 celery stalks, chopped
  • 3 garlic cloves, minced
  • 2 cups of low sodium vegetable broth
  • 1 can of diced tomatoes
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano

DIRECTIONS

  1. In a large saucepan, cook the ground turkey over medium heat. Add onion into saucepan and cook until meat is no longer pink and onion has softened. Drain.
  2. Then add all the remaining ingredients and bring to a boil. Reduce to simmer and allow to simmer for 20-30 minutes before serving.

 Serves 6

Nutritional analysis: calories 141, fat 6g, carbohydrates 8g, fiber 2g, protein 16g

 

Hearty fall soup

INGREDIENTS

  • 1 tablespoon avocado oil
  • 4 leeks, cut into 1/4 inch pieces
  • 1 28-ounce can whole tomatoes, drained
  • 6 cups filtered water or low sodium vegetable broth
  • 1 sweet potato, peeled and cut into 1/2 inch pieces
  • 1 bunch kale, thick stems removed and leaves cut in wide pieces
  • 1 can of lentils, rinsed well and drained
  • 1 tablespoon fresh thyme
  • 1 pinch of sea salt and freshly ground black pepper

DIRECTIONS

  1. Heat the oil in a large saucepan over medium heat. Add the leeks and cook for 3-4 minutes, stirring occasionally. Add the tomatoes and continue to  cook for 5 minutes.
  2. Add 6 cups water/vegetable broth and bring to a boil. Stir in the sweet potatoes, kale, lentils, thyme, sea salt, and black pepper. Simmer until the lentils are tender.

Serves 4 

Nutritional analysis: calories 230, fat 1g, carbohydrates 47g, fiber 10g, protein 11g

 

Roasted tomato soup

INGREDIENTS

  • 4 pounds ripe tomatoes, cut into quarters
  • ¼ cup balsamic vinegar
  • 8-10 garlic cloves, minced
  • 6 tablespoons extra virgin olive oil, divided
  • Pinch of sea salt
  • Pinch of freshly ground pepper
  • 2 medium onions, diced
  • ¼ cup fresh basil, chopped
  • 2 tablespoons parsley, finely chopped
  • 4 teaspoons fresh sage, finely chopped
  • 5 cups of filtered water

 

DIRECTIONS

  1. Preheat the oven to 500F.
  2. In a large bowl, combine the tomatoes, balsamic vinegar, garlic, ¼ cup of the olive oil, and sea salt and pepper. Transfer the mixture, along with any accumulated juices, to a large rimmed baking sheet.
  3. Arrange the tomatoes in a single layer, skin side down, and roast until charred on the edges, about 40 minutes. Set aside and cool slightly, then slip the skins off the tomatoes.
  4. In a large saucepan heat the remaining 2 tablespoons of olive oil over medium heat. Add the onions and cook, stirring often, until very soft, about 10 minutes.
  5. Add the basil, parsley, and sage and cook, stirring occasionally, for about 1 minute.
  6. Stir in the roasted tomatoes, along with any accumulated juices, and 5 cups of water. Bring to a boil, lower the heat to a simmer, and cook gently to allow the flavors to blend, for about 8 minutes. Add more salt and pepper to taste.
  7. Serve hot.

Serves 6

Nutritional analysis: calories 200, fat 15g, carbohydrates 17g, fiber 5g, protein 3g

 

Protein packed kale and white bean soup

INGREDIENTS

  • 2 tablespoons extra virgin olive oil
  • 1 cup yellow onion, diced
  • 4 garlic cloves, minced
  • 1 (32-ounce) container of low sodium vegetable broth
  • 4 cups packed chopped kale
  • 1 can diced tomatoes
  • Two large carrots, sliced
  • 1 can cannellini beans, drained and rinsed well

DIRECTIONS

  1. In a large saucepan, heat olive oil over medium heat. Add onion and cook for 3 minutes, stirring occasionally. Add garlic and cook 2 minutes longer. Add broth, kale, tomatoes, and carrots, and cover. Cook 5 minutes or until kale is tender. Add beans and bring soup to a boil. Reduce to a simmer for 20 minutes.

Serves 6

Nutritional analysis: calories 305, fat 5g, carbohydrates 50g, fiber 17g, protein 17g

 

Dairy free cauliflower and mushroom soup

INGREDIENTS

  • 2 cloves garlic, minced
  • 1 shallot, minced
  • 1 tablespoon extra virgin olive oil
  • 1 head cauliflower, chopped into florets
  • 3 cups of mushrooms
  • 6 cups of low sodium chicken broth
  • Pinch of sea salt and freshly ground black pepper

DIRECTIONS

  1. Over medium heat, sauté the garlic and shallot in the olive oil until soft, about 2-3 minutes. Add cauliflower and mushrooms and sauté for another 5 minutes.
  2. Add chicken stock, sea salt and pepper and bring to a boil. Reduce heat to simmer until cauliflower is tender.
  3. Pour the soup into a heat-proof blender, blend until smooth, return to pan to reheat and serve. If soup is too thick, add more stock after blending and stir well.

Serves 4

Nutritional analysis: calories 85, fat 4g, carbohydrates 8g, fiber 2g, protein 6g

 

Split pea soup

INGREDIENTS

  • 2 tablespoon extra virgin olive oil
  • 1 small onion, chopped finely
  • 1 lb bag of whole carrots, chopped finely
  • 1 large sweet potato, chopped finely
  • 2 cups dried split peas
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground pepper
  • 8 cups water
  • 1 bunch of dill, stems removed, leaves finely minced

DIRECTIONS

  1. Over medium heat, heat oil in large soup pot.
  2. Add onion to pot and cook until soft, about 5-10 minutes.
  3. Add carrots and sweet potatoes and cook for another 5-10 minutes.
  4. Add peas, salt and pepper and cook for more 5 minutes, stirring often.
  5. Add water, bring to a boil and cook on low, covered, for about 1 hour or until peas are soft and have fallen apart.
  6. Add the chopped dill and stir.

Serves 8

Nutritional analysis: calories 255, fat 4g, carbohydrates 43g, fiber 16g, protein 13g