Written by UCONN Dietetics Student, Ava Chappell

Soups can be a convenient and perfect way to take in nutritious foods! Many soup recipes have vegetables, a protein source, and a grain such as pasta or rice, providing three out of the five food groups all in one dish. Finding recipes that have a variety of vegetables is a great way to not only add flavor, but also more nutrients and fiber to your meal. Soups can also be a perfect solution for a busy day! Often, soup recipes can be prepared in a short amount of time. These 20-minute winter soup recipes below are perfect examples! For leftovers, portion out and freeze in freezer-safe containers. That makes for a very quick and easy dinner or lunch solution on a busy day in the future! Simply take the leftovers out of the freezer, run water on the back of the container to release the frozen block of soup and add it to a pot with a bit of water on low heat so the water makes steam, and the frozen soup starts to warm.  Check on the soup and stir occasionally. Soups are also great for making substitutions. Try using up veggies in your fridge! 

Hearty Tomato Soup with Beans & Greens

Ingredients:

• 2 (14 ounce) cans low-sodium hearty-style tomato soup 
• 1 tablespoon olive oil 
• 3 cups chopped kale 
• 1 teaspoon minced garlic 
• ⅛ teaspoon crushed red pepper (Optional)
• 1 (14 ounce) can no-salt-added cannellini beans, rinsed 
• ¼ cup grated Parmesan cheese

Directions:

1. Heat soup in a medium saucepan, according to package directions; simmer over low heat as you prepare the kale.
2. Heat oil in a large skillet over medium heat. Add kale and cook, stirring, until wilted, 1 to 2 minutes. Stir in garlic and crushed red pepper (if using) and cook for 30 seconds. 
3. Stir the greens and beans into the soup and simmer until the beans are heated through, 2 to 3 minutes.
4. Divide the soup among 4 bowls. Serve topped with Parmesan.

One Skillet Meal

Ingredients:

• 1 T. olive oil
• 1-2 garlic cloves, minced
• 1 package mustard greens, collard greens, spinach, or broccoli
• (10 ounces, frozen or 2-3 cups fresh)
• 1 can stewed or diced tomatoes (28 oz.)
• 1 cup brown rice or whole-wheat pasta, cooked 1 can white beans (15 oz., rinsed and drained) salt and pepper (to taste)
• oregano, basil, or red pepper flakes
• (other spices to taste)

Directions:

1. Heat oil in a non-stick skillet on medium-high heat. Sauté the garlic. 
2. Add the canned tomatoes and greens.
3. Cook greens for about 10 minutes or until they are as soft as you like them. Stir gently.
4. Add the rice, canned beans, and seasonings. Cook until heated through.

 

Recipes from EatingWell https://www.eatingwell.com

This material is funded by UDSA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.