Hardy Soups for Winter Blues
During the coldest days of winter, I don’t want to do anything but snuggle under the blankets and watch TV. The last thing I want to do is spend 45 minutes cooking and cleaning up in the kitchen. That’s why soups and stews are a staple of my winter meal prep rotation.
Soups and stews don’t tend to require much time in the kitchen. Like slow cooker recipes, soups mostly cook themselves once you’ve added all the ingredients to the pot.
They also often have large yields of as many as eight servings—making them a great option for meal prep. After making the initial batch, all you have to do is pop a serving in the microwave, and you’re ready to eat.
A hot bowl of soup or stew can also be a nutritious option for comfort food on a cold, gloomy day.
Check out the recipes below for some ideas for soups and stews to warm up and combat the winter blues! Each recipe is calorie-smart (with about 500 calories or less per serving) and a good source of protein (with at least 25 grams of protein per serving). Each recipe also fits the Healthy Plate model by including a good serving of vegetables, protein, and a complex carbohydrate.
Creamy Chicken Noodle Soup
Lasagna Soup
Moroccan Beef & Lentil Soup
Slow Cooker Split Pea Soup (vegetarian / vegan)
Spicy Tofu & Cauliflower Soup (vegetarian / vegan)
Creamy Chicken Noodle Soup
426 calories | 34g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info
Ingredients
2 tbsps Butter
2 stalks Celery (diced)
2 Carrot (medium, diced)
1/2 Yellow Onion (large, chopped)
2 ozs Unbleached All Purpose Flour
4 cups Chicken Broth (plus more as needed)
1 lb Chicken Breast
1/4 tsp Thyme (fresh)
1 cup Cream, Half & Half
2 cups Egg Noodles
Directions
Add the butter to a large pot over medium-high heat. Once melted, add the celery, carrots, and onions. Cook for five to seven minutes.
Add the flour and cook for one more minute, stirring.
Add the chicken broth and stir. Add the chicken breast, thyme, and cream. Bring to a boil, then reduce to a simmer. Cover and cook for 10 minutes.
Stir in the noodles, cover, and cook for an additional six to eight minutes, or until the pasta is just al dente and the chicken is cooked through.
Remove the chicken, chop in bite sizes, then add it back. Adjust consistency with more broth as needed. Enjoy!
Notes
Leftovers Best enjoyed immediately. Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately two cups.
More Flavor Add garlic, salt and pepper.
Lasagna Soup
511 calories | 26g protein per serving | 6 servings (adjust serving number) | Full Nutrition Info
Ingredients
2 tbsps Extra Virgin Olive Oil
1/2 Yellow Onion (diced)
2 Garlic (cloves, minced)
1 lb Lean Ground Beef
2 tbsps Italian Seasoning (divided)
1 2/3 cups Crushed Tomatoes (from the can)
1 cup Tomato Sauce
4 cups Beef Broth
7 Lasagna Sheets (no boil)
Sea Salt & Black Pepper (to taste)
3 ozs Mozzarella Cheese (shredded)
Directions
In a large pot or dutch oven, heat the oil over medium heat. Add the onion and sauté for four to five minutes or until they have softened. Add the garlic and sauté for 30 seconds. Add a splash of broth or water if needed so the onions and garlic don't burn.
Add the ground beef, breaking it up as it cooks. Add half of the Italian seasoning and continue to break up the beef. Cook for seven to eight minutes or until it is cooked through.
Add the crushed tomatoes, tomato sauce, beef broth, and the remaining Italian seasoning. Stir to combine. Bring to a boil then simmer partially covered for ten minutes.
Break up the lasagna sheets into approximately two inch pieces and add them to the pot. Cook for another ten minutes or until the pasta is al dente.
Divide into bowls, season with salt and pepper and top with mozzarella. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately 1 1/2 cups.
Gluten-Free Use gluten-free pasta.
Dairy-Free Use dairy-free cheese.
More Flavor Add fresh parsley and basil.
No Ground Beef Use ground turkey, chicken, or pork.
Moroccan Beef & Lentil Soup
573 calories | 35g protein per serving | 6 servings (adjust serving number) | Full Nutrition Info
Ingredients
2 Yellow Onion (medium, chopped)
2 stalks Celery (diced)
2 tbsps Extra Virgin Olive Oil (divided)
1 lb Lean Ground Beef
1/2 cup Parsley (chopped, plus more for garnish)
2 tbsps Moroccan Spice Blend
3 cups Canned Whole Tomatoes (with juices)
1 3/4 quarts Bone Broth
1/4 cup Quinoa (dry, rinsed)
1 cup Dry Red Lentils (rinsed and drained)
Directions
Heat the oil in a large pot over medium-high heat. Sauté the onions and celery for five minutes in the oil. Add the ground beef and cook until no longer pink, about another five minutes.
Add the parsley and the Moroccan spice blend. Mix well and cook for one more minute.
Add the tomatoes, breaking them up with a wooden spoon. Add the broth and quinoa. Bring to a boil then reduce to a simmer and cook for five minutes on low heat.
Add the lentils and cook for another 15 minutes or until the lentils are tender.
Divide evenly between bowls and garnish with parsley. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to five days or freeze for up to three months.
Serving Size One serving is equal to approximately 1 2/3 cups.
Make it Vegan Use plant-based protein in place of ground beef. Use vegetable broth instead of bone broth.
More Flavor Season with salt and black pepper, fresh garlic, and lime juice. Use rice and chickpeas in place of quinoa and lentils.
Additional Toppings Green onions and cilantro.
Slow Cooker Split Pea Soup
422 calories | 25g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info
Ingredients
7 cups Vegetable Broth
2 cups Yellow Split Peas (uncooked, rinsed)
1 Yellow Onion (medium, diced)
2 Carrot (medium, diced)
1 bulb Fennel (medium, diced)
2 stalks Celery (diced)
1/4 tsp Smoked Paprika
1/2 tsp Chili Flakes
1 tbsp Red Wine Vinegar
Sea Salt & Black Pepper (to taste)
Directions
In a slow cooker, combine the broth, split peas, onion, carrots, fennel, celery, smoked paprika, and chili flakes, stir well.
Cover and cook on high heat for four to six hours, or low heat for eight to ten hours.
Stir in the red wine vinegar and season with salt and pepper to taste. Divide evenly between bowls and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days. Freeze for up to three months.
Serving Size One serving is approximately 2 1/2 cups.
Additional Toppings Chopped parsley, cilantro and/or dill.
Texture Change If you prefer a blended soup, blend the soup with an immersion blender to desired texture once it has finished cooking.
Spicy Tofu & Cauliflower Soup
453 calories | 28g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info
Ingredients
1 tbsp Extra Virgin Olive Oil
1Leeks (small, trimmed, sliced)
1 head Cauliflower (medium, roughly chopped)
1 1/2 tbsps Cajun Seasoning
4 cups Vegetable Broth, Low Sodium
7 1/16 ozs Tofu (soft, cut into chunks)
2 cups Lima Beans (cooked)
1/4 cup Cilantro (chopped)
Directions
Heat the oil in a large saucepan over medium heat. Add the leeks and the cauliflower and cook, stirring, for five to eight minutes or until softened.
Stir in the seasoning and the broth, then add the tofu and lima beans.
Bring to a boil, reduce heat, and simmer on low until it thickens for about 10 minutes.
Remove from heat. Add the cilantro and blend the soup with an immersion blender until smooth. Serve and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days or freeze for up to three months.
Serving Size One serving is equal to two cups.
More Flavors Top with cheese and/or avocado slices and serve with tortilla chips.
No Lima Beans Use any cooked white bean.
