Looking for a quick, easy and delicious weeknight dinner? This Asian Noodle Soup is packed with both flavor and healthy veggies, and is perfect for when evenings are busy with homework and after-school activities!

I can’t even describe how flavorful this Asian Noodle Soup is. It is the perfect combination of a little citrus, a little spice, and a little zing. This easy soup recipe is perfect to change things up from your normal dinner routine. I actually made this for myself for lunch for the week but the whole family ended up eating it, too. So if you want make it, pack it into individual containers, and then grab one to pack for lunch for the work week.

Nutrition Tip: Broccoli is a nutrient powerhouse, having anti-inflammatory and even cancer-preventing properties.

Making soup is a great way to incorporate vegetables into your diet. This soup is packed with vegetables so you can feel great about eating it! Soup in general is good for you because it fills you up quicker so you are less likely to eat as much. Plus there are many nutrients in the broth along with helping to keep you hydrated!

Key Ingredients for this Asian Noodle Soup

• Broccoli
• Mushrooms
• Beef Steak
• Whole Wheat Pasta
• Bell Pepper
• Onion

Health Benefits of Broccoli

Broccoli is a wonderful vegetable to eat on a regular basis. It is loaded with Vitamin C. It also contains high levels of calcium, iron, and potassium. Broccoli can help lower blood sugar, can stop some cancer cells from forming, and can help keep your joints stay healthy. Enjoying it as is, steamed, or baked, broccoli is a delicious veggie that helps you stay healthy!

How to Store Broccoli:

Wrap the unwashed broccoli in some plastic wrap or in a plastic bag. Store in the vegetable drawer of your refrigerator up to 5-7 days until you are ready to use.

How to make this Asian Noodle Soup

First start by combining the broth, dressing and soy sauce in saucepan over high heat and bring to a boil. Reduce the heat to low and add the broccoli and mushrooms. Cover and simmer for 3-5 minutes, or until the broccoli is tender. Add the steak and cook for another 1-2 minutes, or until desired doneness.

Then divide the cooked pasta among 4 soup bowls. Ladle the broth, broccoli, mushrooms and steak over noodles. Top with herbs, bell pepper, onion, cucumber and jalapeno. Squeeze the orange wedges and enjoy hot.

Make sure to PIN IT!

Frequently Asked Questions:

Can I use Chicken instead of Steak?

Yes! Follow instruction and boil the chicken until cooked throughout!

Can I use a different broth other than beef broth?

We used beef broth but vegetable broth would work well, too.

Will this soup freeze well?

Yes! Most soups freeze well. Just place it in an air-tight container or a large Zip-lock bag and freeze it after the soup cools down.

Print

Asian Noodle Soup

This Asian Noodle Soup is packed with both flavor and healthy veggies, and is perfect for when evenings are busy with homework and after-school activities!

Course Entree & Main Dishes, Soup

Keyword asian, broccoli, noodle, soup, steak

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 4 servings

Calories 387kcal

Author Christine Pittman

Ingredients

• 1 14.5 oz. can reduced-sodium beef broth
• 3 tablespoons sesame ginger salad dressing
• 1 tablespoon reduced-sodium soy sauce
• 1 head broccoli broken into florets
• 12 mushrooms sliced
• 1 pound beef steak trimmed, thinly sliced
• 8 ounces whole wheat spaghetti or angel hair pasta cooked according to package directions
• 1 red bell pepper thinly sliced
• 1 cup fresh herbs like cilantro, basil and/or parsley
• 1/2 small sweet onion thinly sliced
• 1/2 cucumber cut into strips
• 1 jalapeño seeded, sliced
• 1 orange cut into wedges

Get Recipe Ingredients

Instructions

• Combine broth, dressing and soy sauce in saucepan over high heat; heat to boil. Reduce to low; add broccoli and mushrooms. Cover and simmer 3-5 minutes, or until broccoli is tender. Add steak and cook 1-2 minutes, or until desired doneness.
• Divide cooked pasta among 4 soup bowls. Ladle broth, broccoli, mushrooms and steak over noodles. Top with herbs, bell pepper, onion, cucumber and jalapeno. Squeeze orange wedges.

Nutrition

Calories: 387kcal | Carbohydrates: 71g | Protein: 18g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Sodium: 331mg | Potassium: 1402mg | Fiber: 9g | Sugar: 15g | Vitamin A: 4230IU | Vitamin C: 235mg | Calcium: 160mg | Iron: 5mg

More recipes to try:

Chicken Zoodle Soup

Asian Pulled Pork Sliders

Thai-Style Beef Cauliflower Rice

The post Asian Noodle Soup appeared first on Healthy Family Project.

Ready for a hearty flavorful soup? Try this 30-Minute Vegetable Tortellini Soup for a different, healthy, and easy-to-make meal.

We love soup season at our house! I love that soups are so easy to make, customizable, and generally loaded with vegetables. Add some tortellini and you have a fulfilling, hearty, delicious soup that can be on the table for dinner in 30 minutes.

Nutrition Tip: Tomatoes contain lycopene, an important antioxidant, which may help protect against prostate cancer and heart disease.

This easy soup recipe is loaded with some awesome power foods. My whole family enjoyed this recipe, too. The kids loved the tortellini, I loved all the vegetables, and we all loved the flavors. I packed up leftovers into individual containers so that I could grab and take to lunch for a few days.

Key Ingredients for this easy Vegetable & Tortellini Soup

• Celery
• Carrots
• Sweet Onion
• Vegetable Broth
• Canned Deiced Tomatoes
• Escarole
• Green Beans
• Corn
• Tortellini

What is Escarole?

Escarole is a leafy green that is bitter in taste. It looks a lot like lettuce but is actually classified as an endive. Escarole is great in soups because it cooks down in the broth. It is loaded with health benefits, too. To name a few, escarole is rich in Vitamin A which is great for our skin and vision health. It contains fiber which helps us keep a healthy digestive track. Escarole is also high in Vitamin K which is linked to promoting bone and heart health, too.

How to make this 30-Minute Vegetable Tortellini Soup

First wash and prepare all of your vegetables. Then heat some oil in large pot or your Dutch Oven over medium high heat.

Next add in the celery, carrots, onion, and garlic. Cook for about 5-10 minutes, or until tender.

Increase the heat to high. Then add in the vegetable broth, canned tomatoes, escarole, green beans, and the corn. Bring to a boil and add in the tortellini. Reduce the heat and simmer for about 9-10 minutes, or until the tortellini is cooked.

Top with the parmesan cheese and serve hot!

Make sure to PIN IT!

Print

30-Minute Veggie Tortellini Soup

This light, easy vegetable soup recipe is ready in only 30 minutes, so it’s perfect dinner for a busy weeknight. Leftovers make for the perfect hearty lunch.

Course Entree & Main Dishes

Keyword 30 minute meals, soup, tortellini

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 121kcal

Author Trish James

Ingredients

• 1 tablespoon olive oil
• 2 stalks celery chopped
• 2 carrots chopped
• 1 sweet onion chopped
• 1 clove garlic finely chopped
• 1 48 oz. carton low-sodium vegetable broth
• 1 14.5 oz can low-sodium diced tomatoes
• 1 head escarole roughly chopped
• 12 oz. green beans chopped
• 1 cup frozen sweet corn
• 1 12 oz. package dry tortellini
• 1/4 cup grated Parmesan cheese

Get Recipe Ingredients

Instructions

• Heat oil in large pot over medium heat. Add celery, carrots, onion and garlic. Cook 5-10 minutes, or until tender.
• Increase heat to high; add broth, tomatoes, escarole, green beans and corn. Bring to a boil and add tortellini. Reduce heat and simmer 9-10 minutes, or until tortellini is cooked. Top with 1½ tsp. cheese.

Nutrition

Calories: 121kcal | Carbohydrates: 18g | Protein: 5g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 4mg | Sodium: 104mg | Potassium: 553mg | Fiber: 6g | Sugar: 7g | Vitamin A: 5523IU | Vitamin C: 17mg | Calcium: 126mg | Iron: 2mg

More recipes to try:

Hearty Vegetable Tortellini Soup

Slow Cooker Butternut Squash Soup & Roasted Carrot Chips

Roasted Butternut Squash Sweet Kale Salad

The post 30-Minute Vegetable Tortellini Soup appeared first on Healthy Family Project.

We are coming into soup and chili weather here! We love trying new chili recipes like this Chicken & White Bean Chili for less traditional but still loaded with all of our favorite flavors.

This chicken chili comes together quickly for an easy weeknight meal all season long. Everyone watching a big game? This makes a perfect soup to serve up for a hearty tasty meal.

We love all kinds of chili and sometimes it is nice to break out of your traditional ground meat & red bean variety. I had bought a Rotisserie style chicken from the deli and wasn’t sure what to make with it. I was craving something warm and filling, so decided on a new pot of chili. Even if you use leftover cooked chicken, This Chicken & White Bean Chili can be pulled together quickly for an easy weeknight dinner. Flavorful, filling, and nutritious!

Nutrition Tip: Besides being a healthy source of dietary fiber, white beans are packed with magnesium that can ward off migraines, prevent muscle cramps, and improve your heart health.

This chicken chili is loaded with some different veggies that you normally don’t see in chili. We have zucchini, yellow squash, poblano peppers, and even corn! Having this much variety gives our bodies all of the fuel it needs throughout the day! Each vegetable offers its own unique list of benefits that you can feel great about eating. So the next time you are feeling something different, tasty, and loaded with vegetables, make sure to give this recipe a try!

Key Ingredients for this Chicken & White Bean Chili

• Onion
• Zucchini– our household loves zucchini. It is so mild in flavor that it is great to toss into soups and chili. Zucchini is high in fiber, Vitamins A & C, and a great source of potassium, too.
• Yellow Squash– this squash is great for our bone and teeth health, can help reduce blood pressure, and is also a great source of fiber.
• Poblano Peppers- this pepper is flavorful without being spicy! Like a little spice? Go ahead and toss in a jalapeno!
• Shredded Cooked Chicken- we used rotisserie-style chicken. If you have leftovers you can use that or easily cook some up in the Instant Pot.
• Crushed Tomatoes
• Cannellini Beans
• Corn

How to make this easy Chicken & White Bean Chili

First start by heating the olive oil in a large pot over medium high heat. Then add in the onion and garlic, and cook for about 5 minutes, or until tender.

Next add the zucchini, squash, and poblano pepper and cook for another 5 minutes, or until tender.

Then add in the cooked chicken, tomatoes, beans, corn, chili powder, salt, paprika, pepper and 1 cup of water. Increase the heat to medium-high and bring to a simmer.

Reduce heat to medium-low and cook 30 minutes, stirring occasionally. Serve hot with all of your favorite toppings! Enjoy!

Make sure to PIN IT!

Print

Chicken and White Bean Chili

We love all kinds of chili and sometimes it is nice to break out of your traditional ground meat & red bean variety. Whether using leftover chicken or a Rotisserie chicken from the deli, this chili can be pulled together quickly for an easy weeknight dinner.

Course Entree & Main Dishes

Keyword chicken, chili, white bean

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 12 servings

Calories 99kcal

Author Trish James

Ingredients

• 1 tablespoon olive oil
• 1 medium sweet onion chopped
• 2 cloves garlic minced
• 1 small zucchini chopped
• 1 small yellow squash chopped
• 2 poblano peppers chopped
• 3 cups shredded cooked chicken
• 2 28 oz. cans crushed tomatoes
• 2 16 oz. cans cannellini beans, drained, rinsed
• 1 cup frozen sweet corn
• 2 tablespoons chili powder
• 1 teaspoon salt
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon pepper

Get Recipe Ingredients

Instructions

• Heat oil in large pot over medium heat. Add onion and garlic, and cook 5 minutes, or until tender. Add zucchini, squash and poblano pepper, and cook 5 minutes, or until tender.
• Add chicken, tomatoes, beans, corn, chili powder, salt, paprika, pepper and 1 cup water. Increase heat to medium-high and bring to a simmer. Reduce heat to medium-low and cook 30 minutes, stirring occasionally.

Nutrition

Calories: 99kcal | Carbohydrates: 6g | Protein: 10g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 26mg | Sodium: 245mg | Potassium: 273mg | Fiber: 2g | Sugar: 2g | Vitamin A: 624IU | Vitamin C: 23mg | Calcium: 20mg | Iron: 1mg

More recipes to try:

Veggie Chili Recipes

Hearty Turkey & Kale Chili

Hearty Vegetable Tortellini Soup

The post Chicken & White Bean Chili appeared first on Healthy Family Project.

This easy one pot homemade alphabet vegetable soup is loaded with nutrients thanks to all those fresh veggies. Prepped in just 10 minutes this healthy soup recipe is perfect for an easy weeknight meal or lunchbox idea.

There is just something about a nice bowl of soup that warms you up from the inside out. And when you add in all those fresh veggies, you are making a healthy meal for you and your family! The addition of the alphabet pasta make this healthy soup recipe one that will make your kiddos smile. Keep your little ones warm in the wintertime with this healthy and hearty Alphabet Vegetable Soup. Kids will have fun spelling out words with the pasta letters and trying out a variety of veggies!

A good bowl of soup is like a big hug during colder months. This is also the time of year people tend to catch colds, so loading up on lots of fruits and veggies is a great way to keep your immune system going strong.

Nutrition Tip: Vegetables provide your body with vitamins A and C, which help fight illness and promote healing.

Key Ingredients

• Vegetable broth
• Alphabet pasta
• Veggies – and lots of them!

This soup comes together in one pot and is packed with carrots, kale, green beans, potatoes, RealSweet® sweet onions and tomatoes. Pump up the protein by adding your favorite beans. You can also easily swap out veggies with your favorites or whatever you have on hand.

Protein-Filled Additions

• Shredded chicken, if you have any leftover rotisserie chicken in the refrigerator, it would be great in this soup!
• Ground Beef
• Ground Turkey

Don’t think that you can only make soup in the winter months! This yummy alphabet vegetable soup is good all year round and makes for a nutritious non-sandwich lunch idea for the kiddos (and us parents!). Just make sure you have a good thermos so that the soup stays warm until lunch.

Print

Alphabet Vegetable Soup

Keep your little ones warm in the winter time with this healthy and hearty Alphabet Soup.

Course Lunchbox Ideas, Soup

Keyword healthy lunch, Power Your Lunchbox, soup, vegetable

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 8 servings

Calories 132kcal

Author Amber Gray

Equipment

• Thermos
• Cast Iron Dutch Oven
• Instant Pot

Ingredients

• 1 tablespoon olive oil
• 8 ounces green beans chopped
• 3 carrots diced
• 2 cups baby kale
• 1 russet potato peeled, diced
• 1/2 medium RealSweet® sweet onion finely chopped
• 2 quarts low-sodium vegetable broth
• 1 14 oz. can no-salt-added diced tomatoes
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon garlic powder
• 1 cup uncooked alphabet pasta

Get Recipe Ingredients

Instructions

Stovetop Directions:

• Heat oil in large pot over medium heat. Add green beans, carrots, kale, potatoes and onion, and cook 5 minutes, or until softened. Add broth, tomatoes, salt, pepper and garlic powder. Bring to a boil, reduce heat to low and simmer, covered, 20 minutes. Stir in pasta and cook 10 minutes, or until cooked.

Instant Pot Directions:

• Add green beans, carrots, kale, potatoes, onion, broth, tomatoes, salt, pepper and garlic powder to Instant Pot. Stir, cover with lid and set valve to sealing.
• Set to pressure cook on high 5 minutes. Once done, quick release steam. Remove lid.
• Stir in pasta. Press saute and cook 5 minutes, or until pasta is cooked.
  

Video

Nutrition

Calories: 132kcal | Carbohydrates: 25g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 318mg | Potassium: 383mg | Fiber: 3g | Sugar: 5g | Vitamin A: 5692IU | Vitamin C: 27mg | Calcium: 54mg | Iron: 1mg

The post Alphabet Vegetable Soup appeared first on Healthy Family Project.

Tomato soup and grilled cheese is a classic, kid-friendly comfort food. Skip the sodium-packed canned soup and make this easy, homemade recipe packed with veggies! This Tomato Soup & Baked Mini Grilled Cheese will be your new go-to bowl of soup and a cheesy sandwich.

I don’t know about you but I grew up on grilled cheese dipped in tomato soup. Well, it is a classic one that I want to share with my kids, but I would prefer not to buy canned soups since they are loaded with salt. They are okay for a quick lunch but I knew I had to try my hand at a homemade version. And a healthier one at that. This homemade Tomato Soup & Baked Mini Grilled Cheese turned out so delicious and each and every one of my family members enjoyed it. The whole pot of soup was gone! So this is now on our menu for the colder months on a regular basis.

I had never made tomato soup from scratch before, and now that I have I am excited to make it more often. Fresh tomatoes, onions, and celery cook together to make this comfort soup. Really it is pretty simple with the help of a blender or food processor. Think the kids won’t try it? Just wait until they take a spoonful. You can also pack this up in their Thermos for a hot lunch during the school year, too!

Key Ingredients for this Tomato Soup & Baked Mini Grilled Cheese

• Beef Steak tomatoes
• Celery
• Onion
• Vegetable Broth
• Basil
• Whole Wheat Bread
• Low Fat Cheddar Cheese

What we love about tomatoes

As the base to many recipes, tomatoes are wonderful to cook with. Better yet? Absolutely loaded with awesome benefits. They are high in lycopene which is great for our skin. Tomatoes help maintain strong bones, can help lower bad cholesterol, and can help prevent certain cancers. They are even great for our heart health. Of course, that is just to name a few! So whatever variety you like, try to enjoy them more in your cooking and recipes!

How to make homemade Tomato Soup from Scratch

First combine the onion, celery, tomatoes and tomato paste in a food processor or blender and blend until smooth.

Then add the vegetable mixture, vegetable broth, salt and pepper in to large pot. Bring the soup to a boil over high heat. Then reduce to a simmer and cook, stirring occasionally for about 10 minutes.

Ladle into bowls and top each bowl with a sprinkle of basil.

For the Baked Mini Grilled Cheese Sandwiches

Butter one side of each slice of bread. Place two slices, butter-side-down, on parchment-lined baking sheet. Top with cheese and other slice of bread, butter side up.

Bake 5-10 minutes, or until browned and cheese is melted.

Serve with the soup and enjoy!

Make sure to Pin It!

Print

Tomato Soup & Baked Mini Grilled Cheese

This easy scratch made tomato soup is comfort food at its finest and loaded with vegetables. Served up with some mini baked grilled cheese sandwiches.

Course Entree & Main Dishes

Keyword grilled cheese, soup, tomato soup, tomatoes

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 183kcal

Author Amber Gray

Equipment

• food processor or blender

Ingredients

• 1 medium sweet onion quartered
• 2 stalks celery chopped
• 4 Beefsteak tomatoes quartered
• 2 tablespoons tomato paste
• 2 cups low-sodium vegetable broth
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 cup chopped fresh basil
• 4 slices whole-wheat bread
• 1 tablespoon unsalted butter
• 2 slices low-fat Cheddar cheese

Get Recipe Ingredients

Instructions

• Combine onion, celery, tomatoes and tomato paste in food processor or blender and blend until smooth.
• Add vegetable mixture, broth, salt and pepper to large pot. Bring to a boil over high heat. Reduce to a simmer and cook, stirring occasionally, 10 minutes.
• Top each bowl with a sprinkle of basil.
• Preheat oven to 350ºF.
• Butter one side of each slice of bread. Place two slices, butter-side-down, on parchment-lined baking sheet. Top with cheese and other slice of bread, butter side up.
• Bake 5-10 minutes, or until browned and cheese is melted.

Nutrition

Calories: 183kcal | Carbohydrates: 31g | Protein: 8g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 8mg | Sodium: 780mg | Potassium: 1011mg | Fiber: 7g | Sugar: 13g | Vitamin A: 3134IU | Vitamin C: 51mg | Calcium: 81mg | Iron: 2mg

More recipes to try:

Roasted Tomato & Red Pepper Gazpacho

Tomato, Feta & Pesto Puff Pastry Bites

Blackberry Grilled Cheese

The post Tomato Soup & Baked Mini Grilled Cheese appeared first on Healthy Family Project.

We made this One-Pot Chicken Tortilla Soup for a veggie-packed meal for the family. This soup packs a punch with flavor and has less sodium than any canned version. With the cooler months around, we are ready for some new and classic soup recipes at home!

Making soup at home is usually a pretty easy meal to put on the table. And generally, you can pack it up with some extra vegetables that cook down in the broth. One of my favorite soups when we go out to eat is chicken tortilla soup. I wanted to make a pot at home and load it up with some extra vegetables. We like ours with a little kick so I added a jalapeño but of course, you can go without. Then top the soup off with some tortilla chips, avocado, and a squeeze of lime juice for extra flavor.

Key Ingredients for this One-Pot Light Chicken Tortilla Soup

• Chicken Breasts
• Onion
• Red Bell Pepper
• Carrots
• Chicken Broth
• Diced Tomatoes

Health Benefits of Chicken Broth

Chicken and chicken broth is so good for us especially when we are feeling under the weather. Loaded with protein and some fatty acids that can help repair our muscles in our body. The broth is loaded with minerals and vitamins that can help our immune system. It can help us rehydrate and help us feel warm when chilled. And since chicken broth is low in calories, it can help us with weight management, too!

How to Make this Healthy Chicken Tortilla Soup

First start by heating the oil in large pot over medium-high heat. Then add in the onions, the pepper, and the carrots. Let cook for about 3-4 minutes, stirring occasionally, until browned. Add in the chili powder and mix well.

Next add the chicken broth and the tomatoes. Cover the pot and bring to a boil over high heat. Reduce the heat to low and add in the chicken and half of tortilla chips. Simmer 3-4 minutes, or until the chicken is cooked through.

Top soup with the remaining tortilla chips, avocado, and jalapeño (optional).

You can use some leftover chicken or rotisserie-style chicken. Stir it in after you cook the vegetables and make the broth.

Make sure to PIN IT!

Print

One-Pot Light Chicken Tortilla Soup

Chicken tortilla soup gets a makeover in this lighter, one-pot version. Packed with veggies for tons of flavor and lower in sodium than canned versions. Top with Greek yogurt, fresh lime juice or cilantro for added flavor.

Course Dairy Free

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 6

Calories 1178kcal

Author Amber Gray

Ingredients

• 1 tablespoon olive oil
• 1/2 large sweet onion chopped
• 1 red bell pepper chopped
• 2 large carrots chopped
• 2 tablespoons chili powder
• 4 cups no-salt-added chicken broth
• 1 28 oz. can no-salt-added diced tomatoes
• 2 boneless skinless chicken breasts, thinly sliced
• 3.5 ounces unsalted corn tortilla chips divided
• 1 avocado chopped
• 1 jalapeño seeded, diced (optional)

Get Recipe Ingredients

Instructions

• Heat oil in large pot over medium-high heat. Add onion, pepper and carrots, and let cook 3-4 minutes, stirring occasionally, until browned. Add chili powder and mix well.
• Add broth and tomatoes. Cover and bring to a boil over high heat. Reduce to low, add chicken and half of tortilla chips. Simmer 3-4 minutes, or until chicken is cooked through.
• Top soup with remaining tortilla chips, avocado and jalapeno (optional).

Nutrition

Calories: 1178kcal | Carbohydrates: 22g | Protein: 170g | Fat: 42g | Saturated Fat: 11g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 18g | Trans Fat: 1g | Cholesterol: 461mg | Sodium: 539mg | Potassium: 3267mg | Fiber: 5g | Sugar: 4g | Vitamin A: 4883IU | Vitamin C: 34mg | Calcium: 98mg | Iron: 6mg

More recipes to try:

Hearty Vegetable Tortellini Soup

Tomato Soup & Baked Mini Grilled Cheese

Roasted Vegetable Chicken Soup

The post One-Pot Light Chicken Tortilla Soup appeared first on Healthy Family Project.

Made with just 5 ingredients and very little prep work, this roasted tomato and bell pepper soup will definitely warm you up and have everyone asking for seconds!

Are you looking for a delicious and easy soup recipe that you can make any day of the week? This Roasted Tomato and Bell Pepper Soup is it! Not only is it full of flavor, but it’s also packed with plenty of fresh ingredients.

This savory dish starts by roasting tomatoes, bell peppers, garlic and onions in the oven until they are lightly charred. The vegetables are then blended together with spices to create a thick and creamy soup. Serve this flavorful soup in bowls topped with freshly grated cheese or croutons for an added crunch. Your family will love this comforting meal that you can make anytime!

Why We Love Roasted Tomatoes and Bell Peppers

Roasted tomatoes and roasted bell peppers are the perfect addition to make any soup burst with flavor.  

Tomatoes and bell peppers are both incredibly versatile ingredients, so they can be used in a variety of dishes. When roasting them together, the natural sweetness of the tomatoes pairs perfectly with the bell peppers. The result? A savory combination that will have everyone will love! Best yet, roasted tomatoes and bell peppers are simple to prepare – just a few minutes of prep time, then you pop them in the oven and let it do the rest.

Why Do You Remove the Skin From Roasted Peppers Before Adding it to Recipes?

Adding roasted peppers to your soup is a great way to give it an extra kick of flavor. But before you toss the peppers in, you should always remove the skin first. Why? Here are a few reasons why you should always take off the skin before adding it to your soup. 

First, removing the skin makes sure that none of its bitterness will be transferred into your dish. Roasted peppers have very thin skins, and if not removed could make for an overly unpleasant taste experience as they can sometimes be bitter. 

Second, taking off the skin ensures that the pepper stays soft and tender even after cooking which makes for much more enjoyable eating.

How Are Immersion Blenders Different From Regular Ones?

I used an immersion blender to make this soup, if you don’t have one, you can definitely use a regular blender, I just like the ease and size of the immersion blender.

Unlike regular blenders that require large containers to hold ingredients while blending them together, immersion blenders can be inserted directly into a pot or bowl! This allows for quick and easy blending without having to transfer the mixture from one vessel to another. Plus, they are much smaller than regular blenders meaning they take up less countertop space and can easily fit in a drawer when not in use. 

Immersion blenders also offer greater control over the texture of your mixtures – simply adjust the speed as needed for desired consistency!

Health Benefits of Tomatoes and Bell Peppers

Do you love the taste of roasted tomatoes and bell peppers as much as we do? Then you’re in luck – not only do they add a delicious flavor to any meal, but they can also be good for your health! In recent years, research has suggested that eating roasted tomatoes and bell peppers can have some important benefits. 

The antioxidants found in these vegetables can help protect your cells from damage and may reduce your risk of certain chronic diseases. They’re also an excellent source of vitamins A and C as well as dietary fiber, making them a great food choice for those who are looking to improve their overall nutrition.

Roasted Tomato Soup with Bell Pepper Key Ingredients

• Tomatoes
• Bell peppers
• Onion
• Garlic
• Broth – I used low sodium chicken broth, feel free to use vegetable broth to make this soup vegan.

If you don’t want to miss any prepping details, visit our Pinterest recipe for Roasted Tomato & Pepper Soup. That’s it! Simple, Delicious, Healthy, Amazing… Alright, let’s make some soup, shall we?

Print

Roasted Tomato and Bell Pepper Soup

Roasted Tomato and Bell Pepper Soup is the perfect recipe to try! Not only is it full of flavor, but it's also packed with plenty of fresh ingredients. This soup is sure to have your family asking for seconds!

Course Appetizer, Entree & Main Dishes, Lunch

Keyword bell peppers, soup, tomato soup

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Servings 4

Calories 139kcal

Author Tracy Shaw

Equipment

• 1 Immersion Blender or regular blender/food processor

Ingredients

• 4 Bell Peppers
• 2 lbs tomatoes cherry or other
• 5 garlic cloves
• 1 yellow onion – peeled and cut in half
• 2 cups low sodium chicken broth
• Salt and pepper to taste

Get Recipe Ingredients

Instructions

• Preheat oven to 400 degrees F.
• Cut the bell peppers in half and clean out the seeds and membrane.
• Spray baking sheets with olive oil.
• Place the pepper halves, tomatoes, onion, and garlic cloves on prepared baking sheets.
• Roast for 20-30 minutes, until the skin is dark on the peppers and have collapsed. The skin on the tomatoes will soften and begin to burst.
• Allow the peppers to cool and remove the skin.
• Place all the vegetables and the juices from the tomato pan into a stock pot or dutch oven.
• Add in the chicken broth, salt and pepper.
• Using an immersion blender, blend until smooth. *If you don’t have an immersion blender, use a regular blender.
• Heat and serve.

Nutrition

Calories: 139kcal | Carbohydrates: 29g | Protein: 8g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Sodium: 341mg | Potassium: 1072mg | Fiber: 7g | Sugar: 16g | Vitamin A: 4214IU | Vitamin C: 176mg | Calcium: 103mg | Iron: 4mg

More recipes to try:

Tomato Soup & Baked Mini Grilled Cheese

Easy Taco Stuffed Peppers

Slow Cooker Butternut Squash Soup & Roasted Carrot Chips

The post Roasted Tomato and Bell Pepper Soup appeared first on Healthy Family Project.

This Instant Pot Sweetpotato Carrot Ginger Soup is ready in about 30 minutes, loaded with vitamins and nutrients and was developed by Julie Harrington-Lopez, RD and chef. You and your family will enjoy it as much as we do! This recipe and post was generously sponsored by North Carolina SweetPotato Commission. With over 60 years of growing experience North Carolina SweetPotato Commission is dedicated to increase sweetpotato consumption through education, promotional activities, research and honorable horticultural practices among its producers.

Were you gifted an Instant Pot and overwhelmed with what to start cooking with it first? Or do you have one and it’s just collecting dust on your countertop? Take advantage of their many functions. It can handle the tasks of a slow cooker, electric pressure cooker, rice cooker, steamer, yogurt maker, sauté/browning pan, and a warming pot. Plus, now many Instant Pots have additional attachments for even more features! Think of all those appliances taking up space in your kitchen that can be replaced by one. 

7 Things you need to know about your Instant Pot

While your trusty slow cooker is great for soups and stews, I love using the Instant Pot because you can build more flavors with the sauté function directly in the Instant Pot before it is pressure cooked. With cold and flu season upon us, cooking up immune-boosting and comforting recipes like this Sweetpotato Carrot Ginger Soup Is going to support your health through these winter months.

Let’s talk about the star of this recipe – sweetpotatoes! 

Versatility

I’m sure you’ve realized if you regularly cook with sweetpotatoes, that they have a unique combination of mild sweetness, soft creaminess, and robust heartiness. Sweetpotatoes can be baked, boiled, broiled, grilled, fried, steamed, sauteed, and pureed. They work well with both sweet and savory dishes.
Get inspired with these sweetpotato recipes

Nutrition

When eaten with the skin on, one medium sweetpotato contains over 100% of the recommended daily amount of vitamin A, which plays a role in vision, bone development and immune function. For maximum absorption of vitamin A, be sure to pair your sweetpotato with foods that contain some fat – such as olive oil or avocado.

Additionally, sweetpotatoes are a good source of fiber.

This can contribute to feelings of satiety, or feeling “full” and can aid in digestion, by helping to help keep you regular. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, and some types of cancer (a disease associated with many factors). A medium sweetpotato baked in its skin has 4 grams of fiber, more than a packet of instant oatmeal.

Varieties

Did you know there are hundreds of different sweetpotatoes, ranging from white and mild to deep red and super sweet. There are even purple sweetpotatoes! Many of the more unusual varieties are grown in small quantities—and sometimes you can find them at farmers market. The most common varieties that you will see in the grocery store are Covington, O’Henry, and Japanese sweetpotatoes.

A favorite for mashing or roasting, the Covington Sweetpotato has rose colored skin and super sweet orange flesh. Eat it whole with your favorite toppings or cut into wedges and bake as a side dish.

The O’Henry Sweetpotato has a pale copper skin, almost like a potato, but don’t be fooled. This tater’s white flesh is sweet, creamy and ideal for soups and stews.

Japanese sweetpotatoes have red skin and dry, white flesh. Roast these up with a few of your favorite root veggies for a colorful side dish.

What to learn more? North Carolina Sweet Potato Commission can help you conquer the kitchen and learn the easy tricks of cooking sweet potatoes. Cash in on their heavenly sweetness by checking out our list of ways to incorporate sweet potatoes into your cooking all the way from A to Z.

Commonly Asked Questions About Our Instant Pot Sweet Potato Carrot Ginger Soup

Q: How long do you cook Instant Pot Sweet Potato Carrot Ginger Soup?
A: Cook for 10 minutes at high pressure.

Q: What ingredients are in Instant Pot Sweet Potato Carrot Ginger Soup?
A: Sweet potatoes, carrots, onion, garlic, ginger, vegetable broth, coconut milk.

Q: Is Instant Pot Sweet Potato Carrot Ginger Soup vegan?
A: Yes, it’s vegan if you use vegetable broth and coconut milk in lieu of heavy cream.

Q: How many servings does Instant Pot Sweet Potato Carrot Ginger Soup make?
A: This recipe makes 6 servings.

Q: Do you have to peel the sweet potatoes for Instant Pot Sweet Potato Carrot Ginger Soup?
A: No, you can leave the skins on the sweet potatoes.

Q: What is a natural pressure release for Instant Pot Sweet Potato Carrot Ginger Soup?
A: Letting pressure come down naturally without quick-releasing.

Q: How long does it take to make Instant Pot Sweet Potato Carrot Ginger Soup?
A: Total time is around 30 minutes.

Q: What toppings can you add to Instant Pot Sweet Potato Carrot Ginger Soup?
A: Coconut milk, cilantro, pepitas or pumpkin seeds.

Now, let’s get to that yummy soup, shall we?!

Print

Instant Pot Sweetpotato Carrot Ginger Soup

This Instant Sweetpotato Carrot Ginger Soup is ready in under 30 minutes, loaded with vitamins and nutrients! Your family will love it!

Course 30 Minutes or Less, dinner, Lunch, Soup

Keyword heallthy, healthy dinner, healthy lunch, healthy recipe, instant pot, soup, sweet potato, sweetpotato

Prep Time 5 minutes minutes

Cook Time 28 minutes minutes

Servings 6

Calories 250kcal

Author Julie Lopez, RD

Equipment

• 1 Instant Pot

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion diced
• 4 cloves garlic minced
• 2 tablespoons fresh ginger minced
• 4 cups low-sodium vegetable broth plus more if needed
• 1 cup full fat canned coconut milk or heavy cream
• 4 cups sweetpotatoes diced
• 2 cups carrots peeled and chopped
• 1/2 teaspoon salt
• 1/3 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper optional
• 1/8 teaspoon ground cloves
• Pinch ground black pepper

Optional toppings:

• Drizzle of coconut milk
• Chopped fresh cilantro
• Pepitas

Get Recipe Ingredients

Instructions

• Select SAUTE function on HIGH and wait for it to read HOT. Add oil and once shimmering, cook the onion for 2 minutes.
• Add garlic, and ginger and cook for another 30 seconds.
• Add the broth, coconut milk, sweetpotatoes, carrots, salt, cinnamon, cayenne pepper (if using), and black pepper. Stir to combine.
• Close and lock the lid, point the valve to Sealed, then, manually set the timer to pressure cook for 10 minutes on high pressure.
• Once done, do a 15-minute natural pressure release, then, open the lid carefully.
• Puree the soup using an immersion blender or a high-powered blender. If the soup is too thick add more warm broth. Note: If using a traditional blender, allow the soup to slightly cool before blending and blend small batches at a time.
• Garnish with a drizzle of coconut milk, cilantro, and pepitas.

Notes

Do you have to peel the sweetpotatoes?
Nope! Keep them on for extra fiber. If your blender is powerful enough it will blend right up. If you prefer to peel then, you can do that too!

What is natural release?
It’s when you allow the pressure to go down on its own (not opening the pressure valve). As the temperature inside the Instant Pot decreases, the pressure decreases slowly. Then release the pressure valve to release the remaining pressure.

Nutrition

Calories: 250kcal | Carbohydrates: 29g | Protein: 4g | Fat: 14g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 280mg | Potassium: 588mg | Fiber: 6g | Sugar: 9g | Vitamin A: 19743IU | Vitamin C: 8mg | Calcium: 57mg | Iron: 1mg

The post Food Rx: Instant Pot Sweetpotato Carrot Ginger Soup appeared first on Healthy Family Project.

Classic chicken noodle soup gets a veggie-packed makeover with zucchini noodles (zoodles)! Make a batch of this Chicken Zoodle Soup for a delicious lunch or dinner idea to change things up. Want to take this soup for lunch? Grab a thermos and fill it up for a nice warm lunch.

Our family loves a good ole bowl of chicken noodle soup a few times of year. We had a decent sized zucchini growing in the garden so I was inspired. If you haven’t had zoodles before you are missing out. They are surprisingly good and actually swap out in many recipes easily. The soup recipe is very simple too with just a few ingredients and little prep time. We love this recipe for dinner but will even pack it for lunch the next day. If you or the kids don’t have access to a microwave for reheating, just pack it up in a thermos. For best results, prep your thermos by adding boiling water to it while you heat the leftover. Then, dump out the water and add the soup. This will help keep the soup warm until lunchtime.

Nutrition Tip: A cup of zucchini has all the vitamin C a young child needs in a day. It’s also a good source of vitamin K, which helps with proper blood clotting.

When kiddos are feeling under the weather, there’s nothing like a comforting bowl of chicken noodle soup to make them feel better.

This recipe replaces the noodles with zucchini noodles for an extra dose of Vitamin C. Plus it’s filled with Pero Family Farms® Snipped Green Beans and RealSweet® sweet onions for a satisfying veggie meal that warms and fills you up.

Key Ingredients for this Chicken Zoodle Soup

Chicken– Chicken is a great source of protein and has many properties that can help your immune system, so great when anyone if feeling under the weather.

Carrots– What is chicken noodle soup without the carrots? Carrots are loaded with many minerals and vitamins and add a little sweetness to many recipes.

Onion– onions add so much flavor to most recipes and help make a delicious broth. Onions are high in Vitamin C and fiber.

Green Beans– we love green beans in our family so we incorporated them into this soup for some extra vegetables.

Zoodles- You can use packaged zoodles or if you have a spiralizer or vegetable peeler, you can make your own. Zucchini is high in fiber, essential Vitamins, and can even help strengthen teeth and bones.

How to make this Chicken Zoodle Soup

First start by heating the oil in large stockpot over medium heat. Then add the chicken and season with salt and pepper, to taste. Cook for a few minutes until the chicken is no longer pink. Remove from pot and set aside.

Next add the carrots, garlic, onions and green beans to the pot. Cook 3-4 minutes, stirring occasionally, until tender. Then add the stock, 2 cups water and Italian seasoning.

Bring to a boil, add chicken and zucchini. Reduce heat to a simmer and cook 3-5 minutes, or until zucchini is tender. Serve hot or pack in thermos for lunch!

Make sure to PIN it!

Commonly Asked Questions About Our Chicken Zoodle Soup

Q: What makes the “noodles” in Chicken Zoodle Soup?
A: Zoodles are spiralized zucchini noodles used as a low-carb alternative to pasta.

Q: How long does it take to make Chicken Zoodle Soup?
A: The total time to make this soup is 25 minutes.

Q: Is Chicken Zoodle Soup keto-friendly?
A: Yes, this soup is low in carbs and can fit into a keto diet.

Q: What vegetables are in Chicken Zoodle Soup?
A: The soup contains zucchini (as zoodles), carrots, onions, and green beans. It’s low carb chicken noodle soup if you will.

Q: How many servings does this Chicken Zoodle Soup recipe make?
A: This recipe makes 8 servings.

How do you #PowerYourLunchbox? Show us your healthy lunchboxes on Instagram using #PowerYourLunchbox.

Get all our Back To School Tips

Looking for more lunchbox solutions?

• Best Lunch Boxes For Kids
• 25+ Nut Free Lunchbox Ideas
• 34+ Non-Sandwich Lunchbox Ideas
• 10+ Ways To Add More Fruits & Veggies To Your Child’s Lunchbox
• Ultimate Guide For Packing Healthy Lunches
• 12+ Gluten-free Lunchbox Ideas

Print

Chicken Zoodle Soup

Classic chicken noodle soup gets a veggie-packed makeover with zucchini noodles (zoodles)!

Course Lunchbox Ideas

Keyword chicken soup, Power Your Lunchbox, soup, zoodles

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 8 servings

Calories 111kcal

Author Amber Gray

Equipment

• Spiralizer
• Thermos

Ingredients

• 1 tablespoon olive oil
• 1 pound boneless skinless chicken breast cubed
• 2 carrots peeled, chopped
• 2 cloves garlic minced
• 1 small RealSweet® sweet onion chopped
• 1 cup chopped Pero Family Farms® Snipped Green Beans
• 4 cups low-sodium chicken stock
• 1/2 teaspoon Italian seasoning
• 1 pound Pero Family Farms® Organic Zucchini Veggie Spirals or homemade

Get Recipe Ingredients

Instructions

• Heat oil in large stockpot over medium heat. Add chicken and season with salt and pepper, to taste. Cook 3-4 minutes, or until chicken is cooked through. Remove from pot and set aside.
• Add carrots, garlic, onions and green beans to pot. Cook 3-4 minutes, stirring occasionally, until tender. Add stock, 2 cups water and Italian seasoning. Bring to a boil, add chicken and zucchini. Reduce heat to a simmer and cook 3-5 minutes, or until zucchini is tender.

Nutrition

Calories: 111kcal | Carbohydrates: 8g | Protein: 14g | Fat: 4g | Cholesterol: 28mg | Sodium: 413mg | Fiber: 2g | Sugar: 4g

More Recipes to Try:

• Stuffed Pepper Soup
• Pesto Zoodles with Tomatoes
• Caprese Zoodle Salad

The post Chicken Zoodle Soup appeared first on Healthy Family Project.

This vegetarian slow cooker pumpkin chili is easy to prep and cooks all day in the crockpot. Plus, pumpkin is healthy! This delicious fall recipe is created a registered dietitian, Jodi Danen.

This Slow Cooker Pumpkin Chili recipe is the perfect way to add a bit of pumpkin to your dinner table!

I live in a neighborhood nestled on a hillside. While it’s a small hill, it has enough elevation to have some beautiful views, especially in fall. The color of the trees turning, the crisp cool air, and traditional fall foods make it my favorite time of year.

Fall recipe ideas are endless, and it seems the star of fall recipes is that beautiful orange squash – the pumpkin.

Pumpkin is an extremely versatile ingredient that can be added to boost the nutritional value of many recipes.

While I love making pumpkin breads and muffins, an unexpected way to use pumpkin is in soup. This Pumpkin Chili recipe is the perfect way to add a bit of pumpkin to your dinner table!

Why Pumpkin?

When it comes to the nutritional breakdown, pumpkin packs a huge fiber punch. Just one serving provides 20% of the daily value for fiber.

Pumpkin is rich in vitamin A, which helps support healthy vision, proper cell growth, and a strong immune system. The vibrant color of pumpkin comes from the carotenoid, beta-carotene. Beta-carotene has been the focus of much health research, with current evidence suggesting it may help protect against cancer and help fight inflammation.

I will be the first to admit, I wasn’t sure how my kids would like this recipe. My goal was to develop a vegetarian chili recipe that could cook all day in the crockpot. I wanted to try making my own version of pumpkin chili and got to work. The result was far better than I ever expected.

Nutrition Tip: Did you know that you can substitute pumpkin puree for either eggs or fat in baking recipes? Swap it in in one-for-one for oil or use 1/4 cup pumpkin puree instead of an egg.

My kids ended up loving this pumpkin chili. They kept commenting on how good this creamy chili was. I must admit, I may have left out the fact that there was pumpkin in their soup. I’ll save that for next time…

Commonly Asked Questions About Our Slow Cooker Pumpkin Chili

How long does it take to cook Slow Cooker Pumpkin Chili?
This chili cooks for 2-3 hours on high or 7-8 hours on low in the slow cooker.

Is this Slow Cooker Pumpkin Chili vegetarian?
Yes, this recipe is vegetarian. It uses beans as the main protein source instead of meat.

What gives this Slow Cooker Pumpkin Chili its pumpkin flavor?
The recipe uses canned pumpkin puree to give it a pumpkin flavor.

Can I freeze Slow Cooker Pumpkin Chili?
Yes, this chili freezes well. Store in an airtight container for up to 3 months.

How many servings does this Slow Cooker Pumpkin Chili recipe make?
This recipe makes 8 servings.

Print

Slow Cooker Pumpkin Chili

This Slow Cooker Pumpkin Chili recipe is the perfect way to add a bit of pumpkin to your dinner table! When it comes to the nutritional breakdown, pumpkin packs a huge fiber punch.

Course Entree & Main Dishes, Meal Prep

Keyword chili, crockpot, pumpkin, pumpkin recipes, slow cooker

Prep Time 10 minutes minutes

Cook Time 7 hours hours

Total Time 7 hours hours 10 minutes minutes

Servings 8

Calories 92kcal

Author Amanda Keefer

Ingredients

• 1 tablespoon olive oil
• 1 medium onion diced
• 1 medium bell peppers diced
• 2 15 oz. cans pumpkin puree
• 2 15 oz. cans no-salt-added diced tomatoes
• 2 cups low-sodium vegetable broth
• 1 15 oz. can Great Northern Beans, drained, rinsed
• 1 tablespoon maple syrup
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon minced garlic
• 1 teaspoon salt
• 1/2 teaspoon pumpkin pie spice
• 1/2 teaspoon pepper
• 4 ounces cream cheese

Get Recipe Ingredients

Instructions

• Heat olive oil in skillet over medium heat. Add onions and peppers, and cook 4 minutes, or until translucent. 




• Add onions, peppers, pumpkin, tomatoes, broth, beans, maple syrup, chili powder, cumin, garlic, salt, pumpkin pie spice and pepper to slow cooker. 

• Cook 2-3 hours on high, or 7-8 hours on low. 


• Before serving, stir in cream cheese until melted.

Nutrition

Calories: 92kcal | Carbohydrates: 6g | Protein: 2g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 16mg | Sodium: 355mg | Potassium: 115mg | Fiber: 1g | Sugar: 4g | Vitamin A: 1003IU | Vitamin C: 20mg | Calcium: 34mg | Iron: 1mg

The post Slow Cooker Pumpkin Chili appeared first on Healthy Family Project.