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When the weather starts cooling down, it’s a great time for soups to start heating up. These options are easy to fit into your schedule, taking just 20 minutes or less to prepare. For more quick and tasty soup options, check out the complete collection from Cooking Light.
Silky Tomato Soup with White Beans and Garlic Oil
Creamy, silky tomato soup is the ultimate comfort food. We've elevated the traditional soup with the addition of white cannellini beans and toasty garlic oil. You won't miss any of the cream or calories from this dairy-free tomato soup as the texture is still silky from blending the tomato base. Serve alongside our revamped Grilled Cheese Skillet "Panini" for a meal kids and adults will all approve of. With the addition of the white beans, each serving provides 8 grams of protein making this vegetarian meal foolproof.
INGREDIENTS
3 1/2 tablespoons olive oil, divided
8 large garlic cloves, sliced
1/2 teaspoon crushed red pepper
1 (14.5-oz.) can unsalted cannellini beans, rinsed and drained
1 cup chopped sweet onion
1/2 cup chopped carrot
2 thyme sprigs
1 tablespoon unsalted tomato paste
1 cup unsalted vegetable stock
1 1/4 teaspoons kosher salt
3 pounds ripe tomatoes, chopped
2 ounces whole-wheat bread, torn
PREPARATION
- Heat 3 tablespoons oil and garlic in a skillet over medium for 4 minutes or until garlic is golden. Add red pepper and beans; toss.
- Heat remaining 1 1/2 teaspoons oil in a Dutch oven over medium-high. Add onion, carrot, and thyme; cook 3 minutes. Stir in tomato paste. Stir in stock, salt, tomatoes, and bread. Bring to a boil; cook 5 minutes.
- Discard thyme sprigs. Place tomato mixture in a blender; process until smooth. Divide soup among 4 bowls; top with beans.
Source: Cooking Light - September 2016
Serves 6 (serving size: about 1 1/2 cups soup and 1/4 cup bean mixture)
Total per serving: Calories - 214; Fat 9.3g; Protein 8g; Carbohydrate 28g; Fiber 7g; Sodium 528mg; Sugars 9g
Fast Chicken Chili
This quickie chili comes together in a flash, making it ideal for busy weeknights. Green chiles, cumin, cilantro, and lime add a touch of Mexican flavor.
INGREDIENTS
1 tablespoon canola oil
1 pound skinless, boneless chicken breast, cut into bite-sized pieces
3/4 teaspoon salt, divided
1/2 cup vertically sliced onion
2 teaspoons minced fresh garlic
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon dried oregano
1/4 teaspoon ground red pepper
3 cups no-salt-added canned cannellini beans, rinsed and drained
1 cup water
2 (4-ounce) cans chopped green chiles, undrained and divided
1 (14-ounce) can fat-free, lower-sodium chicken broth
1/4 cup cilantro leaves
1 lime, cut into 8 wedges
PREPARATION
- Heat a Dutch oven over medium-high heat. Add oil. Sprinkle chicken with 1/4 teaspoon salt. Add chicken; sauté 4 minutes. Add onion and next 5 ingredients; sauté 3 minutes. Add 2 cups beans, water, 1/2 teaspoon salt, 1 can chiles, and broth; bring to a boil.
- Mash 1 cup beans and 1 can chiles in a bowl. Add to soup; simmer 5 minutes. Serve with cilantro and lime.
Source: Cooking Light - September 2012
Serves 6 (serving size: 1 cup)
Total per serving: Calories - 189; Fat 4.3g; Protein 22.3g; Carbohydrate 15.1g; Fiber 4.8g; Sodium 624mg
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