Roasted Vegetable Soup

Real prep time: 30 minutes
Cook time: 45 minutes
Serves: 6
Side dish suggestions: Brown rice, applesauce

Supplies:

• Baking sheet
• Cutting board
• Soup pot
• Small pot or rice cooker

From the fridge:

• 1 lb. asparagus, ends snapped and chopped in 1-inch chunks
• 2 medium zucchini, sliced in 1/2 inch rounds
• 2 medium carrots, sliced in 1/2 inch rounds on diagonal
• 1 red bell pepper, chopped
• Meat from rotisserie chicken, optional

From the pantry:

• 1 tbl basil
• 1 tbl olive oil
• 1 tsp salt
• 1/4 tsp pepper
• 4 c chicken broth
• 28 oz diced tomatoes
• 1 c brown rice

Preparation:

1. Preheat oven to 450 degrees. Coat a large baking sheet with cooking spray.
2. Cook rice according to package directions.
3. In a large bowl, combine vegetables, olive oil, salt, and black pepper. Toss to coat. Transfer to baking sheet and roast for 20 minutes.
4. In a large pot, combine broth, tomatoes, and basil (and chicken, if using). Bring to boil. Add vegetables, reduce heat to medium, and simmer for 5 minutes.
5. Scoop rice into bowls and ladle soup over rice.

This one-pot dinner is so healthy and yummy. It is great on a rainy day. It is modified from Robin Miller's Quick Fix Meals cookbook. I have frozen this (without the rice) and it reheats nicely.

Sausage and Tortellini Soup

Real prep time: 30 minutes
Cook time: 60-75 minutes
Serves: 6-8
Side dish suggestions: Muffins or Biscuits, Green Salad, or Fruit

Supplies:
Stock Pot
Cutting Board
Knife

From the freezer:


From the pantry:
1 Cup Chopped Onion
2 Cloves Garlic (or 2 spoonfuls of jarred, minced garlic)
5 Cups Beef Broth
8oz Tomato Paste
4 Cups Canned, Diced Tomatoes
3 T. Parsley
1/2 t. Basil
1/2 t. Oregeno

Fresh Ingredients:
1 lb Little Smokies Cocktail Weenies
1 Cup Chopped Carrots
1/2 Cup Chopped Zucchini
1 Cup Chopped Green Pepper
8-16 oz. Cheese Tortellini
Parmessan Cheese for garnish

Preparation:
Add all ingredients except zucchini, tortellini, and green pepper in a stock pot. Simmer 30mins. Add zucchini, tortellini, and green pepper and cook for 30-45 mins. Serve with parmessan cheese.

Extra info...
Throw everything in the slow cooker except carrots, zucchini, tortellini, and green pepper until 30-45 mins. before serving.

Tortilla Soup

Real prep time: 5 minutes
Cook time: 25-30 minutes
Serves: 6-8
Side dish suggestions: Fruit or green salad

Supplies:
Stock Pot
Can Opener
Stirring Spoon

From the freezer:
1lb. Ground Turkey

From the pantry:
2 Cans Chicken with Rice Soup
2 Cans Corn
2 Cans Chicken Broth
1-1.5 Cups Salsa
Tortilla Chips

Fresh Ingredients:
Shredded Cheese

Preparation:
Cook ground turkey in the stock pot until cooked through. Drain if needed. Add the chicken broth, the corn (juice and all), the salsa, and the chicken and rice soup (with the water for each can as it calls for on the side of the can) and heat thoroughly.

To serve, put tortilla chips in the bottom of a soup bowl (crunched up or whole depending on your tastes). Spoon soup over the top and garnish with shredded cheese. Enjoy!

Extra info...
Other optional garnishes-sour cream, chopped onion, avocado, etc. Be creative!

The original recipe called for cooked, cubed chicken instead of ground turkey but I find the turkey saves me time and tastes better!

Creamy Wild Rice Soup

Real prep time: 15 minutes
Cook time: 55 minutes plus 10 minutes
Serves: 4
Side dish suggestions: blueberry muffins, mixed greens salad

Supplies:

• Small pot or rice cooker
• Large pot

From the pantry:

• 1/3 c flour
• 1/4 c chopped pecans
• 1/2 c wild rice
• 4 c (2 cans or 1 box) chicken broth

Fresh:

• 1/2 c diced cooked ham
• 1/4 c shredded carrot
• 1/4 c butter
• 3 tbl green onions, chopped
• 1 c half-and-half

Preparation:

1. Cook wild rice according to package directions (45-55 minutes).
2. In a large pot, melt butter over medium heat. Add carrots, pecans, and green onions. Saute' for 2 minutes.
3. Stir in flour until blended.
4. Add chicken broth, rice, and ham. Bring to boil.
5. Stir for 2 minutes or until thickened.
6. Stir in half-and-half. Remove from heat. Serve hot.

Approx. calories: 475 per serving (but sooo worth it!)

Beef Vegetable Soup

Real prep time: 30 minutes
Cook time: 5 minutes plus 8-10 hours
Serves: 4
Side dish suggestions: dinner rolls, fruit salad

Supplies:

• Slow cooker or large soup pot
• Skillet

From the freezer:

• 1# stew meat
• 1 c cut green beans (do not thaw)

From the pantry:

• 1 box (or 2 cans) beef broth
• 1/2 onion
• 3 medium yukon gold potatoes
• 1 small can V8 juice, optional (nutrient bonus!)

Fresh:

• 2 carrots
• 2 tsp oregano, divided
• 2 tsp salt, divided
• 1/2 tsp pepper

Preparation:

1. Up to one day in advance: chop onion, potatoes, and carrot. Toss stew meat with 1 tsp salt and 1 tsp oregano. Brown on all sides. Set vegetables and meat aside until ready to cook.
2. In a slow cooker, add meat, chopped vegetables, remaining spices, V8, and beef broth. Set for 8 to 10 hours on low.
3. With at least ten minutes remaining before you are ready to serve the soup, add the green beans. Stir and let heat through before serving.

Approx. calories: 350 per serving

Fast Fiesta Soup

Real prep time: 5 minutes
Cook time: 5-20 minutes
Serves: 4 medium bowls
Side dish suggestions: corn muffins or cheese quesadillas, green salad

Supplies:

• Can opener
• One medium pot

From the pantry:

• 1 can black beans, rinsed and drained
• 1 can whole kernel corn, drained
• 1 can diced tomatoes and green chilies
• 1 can (5.5 oz) V8 juice

Preparation:

1. Dump all ingredients into pot.
2. Heat through and serve.

*Also great topped with shredded cheese and sour cream... but then it's not so healthy!
Approx calories: 200 per serving

Porky Bean Soup

Real prep time: 10 minutes in the morning, 10 minutes in the evening
Cook time: 8.5 hours
Serves 8
Side dish suggestions: biscuits, assorted raw veggies and dip

Supplies:

• Slow cooker

From the freezer:

• 2.5 lb boneless pork shoulder, thawed and trimmed of excess fat

From the pantry:

• 2 c dried navy beans
• 2 tsp dried sage, divided
• 2 tsp kosher salt, divided
• 8 garlic cloves or 4 tsp minced garlic from the jar
• 4-6 c water, divided

Optional:

• 1/2 c shredded carrot

Prep:

1. The night before you're going to have this for dinner... rinse navy beans and place in a bowl with water 2 inches above the beans. In the morning... drain beans.
2. In the morning... combine 1 tsp sage, 1 tsp salt, and half the garlic. Rub over pork shoulder. Place pork in slow cooker.
3. Pour beans over pork. If using shredded carrot, sprinkle over beans. Mix remaining 1 tsp sage, 1 tsp salt, and half garlic into 4 c water and pour over top.
4. Set slow cooker for 8 hours on high.

When ready to eat:

1. Take lid off slow cooker. Shred pork inside cooker with two forks. Stir in additional water if soup is too thick for your taste. If adding water, turn cooker to low and let cook through, stirring occasionally.

Approx calories: 400 per serving

Taco Soup

Real prep time: 15 minutes
Cooking time: 15 minutes or all day
Serves 4
Side dish suggestions: tortilla chips, rice and beans, green salad

Supplies:

• Large saucepan

From the freezer:

• 1# ground beef or turkey

From the pantry:

• 1 can red kidney beans, drained
• 1 can diced tomatoes
• 1 packet taco seasoning
• 1 small can tomato sauce

Optional extras (all, one, or some!):

• Shredded cheese, cheddar or monterey jack
• Tortilla chips, crushed
• Sour cream
• Salsa
• Cilantro

Prep:

1. Brown ground beef in large saucepan. Drain.
2. Add remaining ingredients plus 1/2 to 1 c water (your preference for thicker or thinner soup).
3. Heat till bubbly.
4. Serve now or turn heat to low and let simmer all day.