You’ll want to build tonight’s dinner around these deliciously healthy soups—from brothy stews to rich chilis and creamy bowls, there’s something for everyone. Each of these soups sticks to lower quantities of saturated fat and sodium, so you know every bite is flavorful and heart-healthy. Recipes like our Vegetable Weight-Loss Soup and Slow-Cooker Chicken & White Bean Stew are so tasty, you’ll be making them on repeat at any time of year.
Table of Contents
1. Slow-Cooker Chicken & White Bean Stew
This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.
Active: 15 mins
Total: 7 hrs 35 mins
Servings: 6
Nutrition Profile:
- Diabetes Appropriate
- Healthy Aging
- Healthy Immunity
- Heart Healthy
- High Blood Pressure
- High Fiber
- Low Added Sugars
- Low Sodium
- Low-Calorie
Ingredients
- 1 pound dried cannellini beans, soaked overnight and drained (see Tip)
- 6 cups unsalted chicken broth
- 1 cup chopped yellow onion
- 1 cup sliced carrots
- 1 teaspoon finely chopped fresh rosemary
- 1 (4 ounce) Parmesan cheese rind plus 2/3 cup grated Parmesan, divided
- 2 bone-in chicken breasts (1 pound each)
- 4 cups chopped kale
- 1 tablespoon lemon juice
- ½ teaspoon kosher salt
- ½ teaspoon ground pepper
- 2 tablespoons extra-virgin olive oil
- ¼ cup flat-leaf parsley leaves
Directions
Step 1
Combine beans, broth, onion, carrots, rosemary and Parmesan rind in a 6-quart slow cooker. Top with chicken. Cover and cook on Low until the beans and vegetables are tender, 7 to 8 hours.
Step 2
Transfer the chicken to a clean cutting board; let stand until cool enough to handle, about 10 minutes. Shred the chicken, discarding bones.
Step 3
Return the chicken to the slow cooker and stir in kale. Cover and cook on High until the kale is tender, 20 to 30 minutes.
Step 4
Stir in lemon juice, salt and pepper; discard the Parmesan rind. Serve the stew drizzled with oil and sprinkled with Parmesan and parsley.
Tips
Tip: To save time, you can substitute 4 (15 ounce) cans no-salt-added cannellini beans (rinsed) for the soaked dried beans.
Equipment: 6-qt. slow cooker
2. Vegetable Weight-Loss Soup
A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories–plus it’s an easy way to boost your vegetable servings for the day. Top with a dollop of pesto before devouring this delicious skinny vegetable soup.
Active: 45 mins
Total: 1 hr
Servings: 8
Nutrition Profile:
- Dairy-Free
- Diabetes Appropriate
- Egg Free
- Gluten-Free
- Healthy Aging
- Healthy Immunity
- Heart Healthy
- High Blood Pressure
- High Fiber
- Low Sodium
- Low-Calorie
- Soy-Free
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium onion, chopped
- 2 medium carrots, chopped
- 2 stalks celery, chopped
- 12 ounces fresh green beans, cut into 1/2-inch pieces
- 2 cloves garlic, minced
- 8 cups no-salt-added chicken broth or low-sodium vegetable broth
- 2 (15 ounce) cans low-sodium cannellini or other white beans, rinsed
- 4 cups chopped kale
- 2 medium zucchini, chopped
- 4 Roma tomatoes, seeded and chopped
- 2 teaspoons red-wine vinegar
- ¾ teaspoon salt
- ½ teaspoon ground pepper
- 8 teaspoons prepared pesto
Directions
Step 1
Heat oil in a large pot over medium-high heat. Add onion, carrot, celery, green beans and garlic. Cook, stirring frequently, until the vegetables begin to soften, about 10 minutes.
Step 2
Add broth and bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are soft, about 10 minutes more.
Step 3
Add white beans, kale, zucchini, tomatoes, vinegar, salt and pepper. Increase heat to return to a simmer; cook until the zucchini and kale have softened, about 10 minutes.
Step 4
Top each serving of soup with 1 teaspoon pesto.
3. Cream of Turkey & Wild Rice Soup
Got leftover cooked chicken or turkey? Cook up a pot of soup! This recipe is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread.
Active: 35 mins
Total: 35 mins
Servings: 4
Nutrition Profile:
- Diabetes Appropriate
- Healthy Aging
- Healthy Immunity
- Heart Healthy
- High-Protein
- Low Added Sugars
- Low Sodium
- Low-Calorie
Ingredients
- 1 tablespoon extra-virgin olive oil
- 2 cups sliced mushrooms, (about 4 ounces)
- ¾ cup chopped celery
- ¾ cup chopped carrots
- ¼ cup chopped shallots
- ¼ cup all-purpose flour
- ¼ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 4 cups reduced-sodium chicken broth
- 1 cup quick-cooking or instant wild rice, (see Ingredient Note)
- 3 cups shredded cooked chicken, or turkey (12 ounces; see Tip)
- ½ cup reduced-fat sour cream
- 2 tablespoons chopped fresh parsley
Directions
Step 1
Heat oil in a large saucepan over medium heat. Add mushrooms and celery and carrots and shallots; cook, stirring, until softened, about 5 minutes. Add flour, salt and pepper; cook, stirring, for 2 minutes more.
Step 2
Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender and 5 to 7 minutes. Stir in turkey (or chicken), sour cream and parsley; cook until heated through, about 2 minutes more.
Ingredient note
Quick-cooking or instant wild rice has been parboiled to reduce the cooking time. Conventional wild rice takes 40 to 50 minutes to cook. Be sure to check the cooking directions when selecting your rice–some brands labeled “quick” take about 30 minutes to cook. If you can’t find the quick-cooking variety, just add cooked conventional wild rice along with the turkey at the end of Step 2.
Tip
To poach chicken breasts and place boneless and skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover and reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle and 10 to 12 minutes.
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