Soup

• Autumn Minestrone
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  Ingredients

  • 2 medium carrots, diced
  • 1 medium yellow onion, diced
  • 1 Tbsp olive oil
  • 3 garlic cloves, minced
  • 6 cups low sodium vegetable broth
  • 1 can (14.5 oz) no-salt-added diced tomatoes
  • 2 ½ cups diced Yukon gold potatoes
  • 2 ½ cups diced butternut squash
  • 1 medium zucchini, sliced into half moons\
  • 1 tsp dried rosemary or oregano (1 Tbsp if fresh)
  • 1 tsp dried thyme (1 Tbsp if fresh)
  • 2 bay leaves (optional)
  • cup dry whole grain pasta
  • 2 cups packed chopped kale (thick stems removed)
  • 1 can (14.5 oz) red or white kidney beans, drained & rinsed
  • Fresh grated parmesan cheese (optional)
  • Salt & pepper to taste

  Instructions

  1. Heat olive oil in a large pot over medium-high heat.
  2. Add onion and carrot, sauté about 3 minutes.
  3. Add garlic and sauté 1 minute longer.
  4. Add vegetable broth, tomatoes, potatoes, squash, zucchini and herbs.
  5. Bring to a boil, reduce heat to medium-low and simmer until vegetables are nearly tender, about 10 minutes.
  6. Stir in pasta, kale and beans and simmer another 10 minutes until pasta and kale are tender.
  7. Remove bay leaves, if using, and season to taste with salt and pepper.
  8. Serve warm with a sprinkle of parmesan cheese on top.

• Chicken or Turkey Bone Broth
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  Ingredients

  • Bones from a whole chicken or ½ turkey*
  • 1 onion, quartered
  • Enough cold water to cover all ingredients 
  • 2 Tbsp lemon juice, apple cider vinegar or dry white wine
  • A few sprigs of fresh herbs or 1 tsp dried herbs of choice (optional)
  • 1–2 stalks of celery, roughly chopped
  • 1–2 carrots, roughly chopped
  • 3 cloves garlic, smashed
  • 1 tsp whole black peppercorns (optional)

  Instructions

  Slow cooker:

  1. Place all ingredients into a slow cooker and cover with water.
  2. Cook on low for 12-24 hours.
  3. Use a strainer to separate the liquids from the solids.  Discard solids.
  4. Refrigerate for up to a week, or freeze for longer storage. Use as a base for soup or in place of chicken broth in any recipe. Some people drink bone broth as a warm beverage due to touted health benefits.

   

  Stovetop:

  1. Place all ingredients into a large stock pot and cover with water.
  2. Bring to a boil.
  3. Reduce heat to low, partially cover, and simmer for at least 5 hours.
  4. Use a strainer to separate the liquids.
  5. Refrigerate for up to a week, or freeze for longer storage. Use as a base for soup or in place of chicken broth in any recipe. Some people drink bone broth as a warm beverage due to touted health benefits.

   

  *A whole turkey has enough bones for 2–3 batches of bone broth. Bones may be frozen until ready to make a batch of broth.

• Easy Chicken Noodle Soup
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  Ingredients

  • 1 Tbsp olive oil
  • 10 oz bag frozen mirepoix blend vegetables (onion, carrot and celery) or ¾ cup each chopped fresh onion, carrot and celery (may add more vegetables if desired)
  • 2 garlic cloves, minced
  • 6 cups low-sodium chicken broth (or more, if desired)
  • 2 bay leaves (optional)
  • ½ tsp dried thyme
  • ½ tsp dried oregano
  • 9 oz whole wheat egg noodles
  • 1 ½ cups cooked chicken, shredded or cut into bite-size pieces
  • 3 Tbsp fresh parsley, finely chopped (optional)
  • 2 tsp lemon juice (optional)
  • Salt and pepper to taste

  Instructions

  1. Heat oil in a large stock pot over medium heat. Add vegetables and cook until tender, about 4–7 minutes.
  2. Add garlic and cook for another minute or two.
  3. Add chicken broth and dried herbs and bring to a boil.
  4. Add noodles and boil for about 7 more minutes.
  5. Add the chicken, parsley and lemon juice and boil for another minute or two.
  6. Turn off the heat and allow soup to cool slightly. Remove the bay leaves and season with salt and pepper to taste. Serve immediately or store in the refrigerator for up to 5 days. May be frozen for up to 6 months.

• Roasted Tomato & Quinoa Florentine Soup
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  Ingredients

  •  1 Tbsp olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, chopped
  • ¼ tsp crushed red pepper flakes (optional)
  • 4 cups vegetable or chicken broth
  • 3 cups water
  • ¾ cup uncooked quinoa, rinsed*
  • 2 cans (14.5 oz ) fire roasted diced tomatoes**
  • 10 oz fresh baby spinach
  • Salt and pepper to taste

  Instructions

  1. In a large stock pot, heat olive oil over medium heat. Add chopped onion, garlic and crushed red pepper flakes and cook for 3–5 minutes or until onions become translucent.  
  2. Add broth, water and quinoa to the pot and bring to a boil. Reduce heat to low, cover and simmer for 15 minutes or until quinoa is tender.  
  3. Add tomatoes and spinach and continue cooking for another 5 minutes, or until spinach wilts. 

   

  *Whole wheat orzo pasta may be used in place of quinoa.

  **Try swapping canned tomatoes for fresh roasted tomatoes! You will need about 4 large tomatoes for this recipe. Simply slice the tomatoes in half, arrange cut-side-down on a rimmed baking sheet, drizzle with olive oil and roast in a 400º oven until tomato skins begin to turn slightly brown, about 20–30 minutes. Remove from the oven and allow to cool. Carefully peel the skins off the tomatoes and discard. Dice the tomatoes and add to soup when adding the spinach. 

• Roasted Tomato Basil Soup
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  Ingredients

  • 3 lbs ripe tomatoes, cut in half lengthwise
  • ¼ cup plus 2 Tbsp olive oil
  • 2 cups yellow onions, chopped
  • 6 garlic cloves, peeled and left whole or lightly smashed 
  • ¼ tsp red pepper flakes (optional)
  • 2 cans (14 oz each) diced fire roasted tomatoes
  • 4 cups fresh basil leaves
  • 1 tsp fresh thyme leaves (¼ tsp dried)
  • 4 cups reduced sodium chicken or vegetable broth or water

  Instructions

  1. Preheat oven to 400°. In a large bowl, combine fresh tomatoes and garlic cloves. Drizzle with ¼ cup olive oil and toss to coat. Arrange tomatoes and garlic in a single layer on a rimmed baking sheet, and roast in the oven for 45 minutes or until tomato skins are lightly brown and juices are bubbling. Remove from the oven and set aside.
  2. In a large stockpot, heat remaining 2 Tbsp oil over medium heat. Add onion and red pepper flakes, cook for about 10 minutes or until the onions start to brown. Add canned tomatoes, roasted tomatoes, liquid from roasted tomatoes, stock, basil and thyme to the stockpot. Bring to a boil and simmer uncovered for 30 minutes, stirring occasionally. 
  3. Use a regular blender to blend soup in batches or blend soup directly in the pot using an immersion blender. Alternately, soup may be passed through a food mill with a coarse blade. Soup may be served hot or cold.

   

  Note: This soup freezes really well and tastes amazing on a cold winter night! To freeze, transfer cooled soup to mason jars, storage containers or zip-top bags. Store in the freezer until ready to eat.  

• Turkey Tortilla Soup
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  Ingredients

  • 1 Tbsp olive oil, plus extra for misting tortillas
  • 1 medium onion, diced
  • 1 green bell pepper, diced
  • 2 cloves garlic, finely chopped
  • 6 cups low sodium broth*
  • 3 cups shredded cooked turkey or chicken
  • 1 can black beans, drained and rinsed
  • 1½ cups frozen or canned corn
  • 1 cup salsa
  • ¼–½ cup chopped cilantro
  • 8 corn tortillas
  • 1 sliced jalapeño (optional)

  Instructions

  1. In a large pot, heat oil over medium heat. Add diced onion and bell pepper and cook for a few minutes until onion is translucent. Add garlic and cook for another minute.

  2. Add broth, turkey, beans, corn and salsa to the pot and bring to a boil. Reduce heat to simmer and allow to cook for another 5–10 minutes. 

  3. While soup is simmering, preheat oven to 400°. Cut tortillas into thin strips and arrange in a single layer on a baking sheet. Bake 5–6 minutes or until lightly brown and crisp. 

  4. When ready to serve, add chopped cilantro to soup and stir to combine. Ladle soup into serving bowls and top with baked tortilla strips. Enjoy!

   

  *Use the bones from your Thanksgiving turkey to make a delicious bone broth!