It’s about that time. Leaves are falling, colors are changing, and the temperature is dropping. There’s nothing better than a hearty soup in the fall. Whether you fancy a classic or something new, these soups will hit the spot. Counting down from 5, we start off with Egg Drop Soup.
5. Egg Drop Soup
Fight the cold with this simple yet tasty soup. It takes less than 30 minutes to prepare this soup so it is perfect when on a time crunch. Keep reading because you will have a hard time choosing which soup to make tonight.
Ingredients:
chicken bone broth – 3 cup
broccoli – ½ cup
mushroom – 3 whole
onion, finely diced – ½ whole
arrot, shredded – 2 whole
celery, raw – 1 cup chopped
bean sprouts, canned – 1 oz
Red Potatoes – 1 cup
Directions:
1. Heat 2-3 cups of chicken or beef broth (preferably a low sodium variety) and add desired vegetables. Broccoli, mushrooms, onions, carrots, celery and bean sprouts.
2. If you want carbs, add sliced potatoes, cooked barley or whole wheat pasta.
3. At the end of the cooking process, crack 1-2 eggs into the bowl (or pour in 5-6 egg whites) and continue to heat, stirring occasionally.
4. Once the eggs whiten, remove from heat and serve.
4. Sweet Potato Soup
For cooler nights, or at times when you’re just craving a hearty dish that goes down easy, think sweet potato soup! This recipe serves up a nice dose of carbs while still making protein the star. Serve it as a main dish or soothing side. Either way, you’ll walk away from your meal feeling satisfied.
Ingredients:
olive oil – 1 tbsp
onion, diced – 1
garlic, minced – ½ clove
low-sodium chicken broth – 1 cup
sweet potato, cut into cubes – 1
carrot, shredded – 4
red bell pepper, sliced – 1
ginger, minced – 1 tbsp
nonfat plain Greek yogurt – ¼ cup
Directions:
1. Heat oil in a large saucepan. Next, add the onion and garlic. Cook for 2-3 minutes or until onion is tender.
2. Add the chicken broth and two cups of water. Bring to a boil.
3. Add in the sweet potatoes, carrots, red pepper, and ginger. Reduce heat. Cook for 15 minutes.
4. Remove from heat and cool in the fridge for 20-30 minutes. Using a slotted spoon, remove the vegetable pieces and puree them in the blender until thick.
5. Pour back into the soup and then return to the heat, cooking for 15-20 minutes or until thickened.
6. Once almost finished, add yogurt and stir. Serve immediately, topping with cilantro if desired.
3. “Souped Up” Chicken Noodle Soup
This variation of the classic favorite is loaded with antioxidants, nutrient-dense, and designed to support your body-composition goals. If you’re building muscle, double up the pasta serving for more carbs. If you’re on a strict low-carb diet, prepare it without pasta for a leaner option that works with individual goals.
Ingredients:
low-sodium chicken stock – 8 cup
water – 4 cup
onions – 2 large
carrots – 2 large (7-1/4″ to 8-/1/2″ long)
celery, raw – 2 stalk
large (11″-12″ long)
thyme – 1 tsp
ground, chicken breast – 3 piece
egg noodles – 2 cup
cabbage – 1 cup
Directions:
1. Bring broth and water to a simmer over medium-high heat in a large pot. Next, add onions, carrots, celery, and thyme and continue to simmer for 30 minutes.
2. Add egg noodles with chicken and pasta and simmer uncovered for 8-10 minutes.
2. Butternut Squash and Apple Soup With Seared Scallops
One of the most comforting meals during the cold months is a big ol’ bowl of soup! With only a few ingredients, you can make a healthy, high-protein version that tastes great and fits your macros. Make a big batch for a crowd or enjoy it by yourself.
Ingredients:
low-sodium butternut squash soup – 1 cup
unsweetened applesauce – 2 tbsp
spinach – 1 cup
scallops – 4 oz
Sweet Spreads Cinnamon Roll Coconut Butter (Coconutter) – ½ tbsp
Directions:
1. Heat soup on stove or in microwave.
2. Mix in 2 tbsp applesauce.
3. Stir in fresh spinach.
4. Pour soup in bowl.
5. Top with seared scallops.
6. Drizzle with SweetSpreads Cinnamon Roll CocoNutter.
1. Chicken Farro Soup
This Italian-inspired soup will bowl you over with big-time flavor and plenty of nutritional highlights, including a payload of muscle-building protein and hunger-fighting fiber. It’s proof that an awesome soup need not be an all-day kitchen project.
The grain of choice, farro, is an ancient Egyptian grain that eventually made its way to Italy and became a popular pasta alternative. Although farro softens when cooked, it still retains a crunch. If farro isn’t available, this soup can be made with quinoa or rice.
Ingredients:
canola oil – 1 tbsp
onion, finely diced – 1
carrots, chopped – 3 medium
table salt – ½ tsp
stalk celery, finely diced – 2
garlic, minced – 2 clove
tomato paste – 1 tbsp
Italian seasoning – 2 tsp
White wine – 1 cup
low-sodium chicken broth – 4 cup
farro – ¾ cup
chicken, rotisserie, chopped – 2 cup
lemon juice – 1 tbsp
Directions:
1. Heat the oil in a large saucepan over medium heat. Add the onion, carrots, and salt; sauté for 6 minutes. Add the celery and garlic to pan, and cook for an additional 2 minutes. Place the tomato paste, Italian seasoning, and a pinch of black pepper in the pan, and heat for 30 seconds.
2. Add the wine to the pan, bring it to a boil, and let it cook for 3 minutes. Place the broth and farro in the pan. Return the mixture to a boil, reduce the heat to medium-low, and simmer covered until the farro is tender, about 20 minutes. Stir in the chicken and lemon juice, and heat through. Add more broth if needed. Serve garnished with parsley.
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