Inspire Wellness ‘Soups’

Zucchini Cilantro Soup

I found this recipe when I was on the search for how to use up all the giant zucchinis i had growing in my garden. This soup is sooo delicious! I love that each bowl has an entire zucchini in it. It’s full of flavor and filling!

 

 

Ingredients:

  • 4 tbsp butter or ghee
  • 1 large leek, white and tender green parts only, thinly sliced
  • 1 large poblano—cored, seeded and thinly sliced
  • 5 medium zucchini (2 1/4 pounds), cut into 1-inch rounds
  • 2 large garlic cloves
  • 1 tsp sea salt
  • ½ tsp ground pepper
  • 1 quart organic chicken broth
  • 1 cup fresh cilantro, stemmed and coarsely chopped
  • 1/3 cup full fat coconut milk

 

Instructions:

In a large pot, add 4 tbsp of butter or ghee and saute the leeks, poblano and garlic.

Allow it to cook until it softens (about 6-8 minutes).

Then add the zucchini and cook until it starts to soften (about 5 minutes).

Pour the chicken broth into the pot with everything above and bring it to a boil.

Then turn the heat down to low medium cook until the zucchini is no longer bright green.

Add the cilantro and the fat from the full fat coconut milk and blend with an immersion blender until you reach the consistency desired.

5 Servings/Per Serving: 187 Calories, 15g Fat, 3g Fiber, 6g Sugar, 5g Protein

Easy Black Bean Soup

This is a great thing to whip up in 2 minutes. A quick, easy protein-packed vegetarian meal for one. The key is the cuban black beans from trader joes. I like to have for the nights when you just need to grab something quick. Simple yet satisfying!

 

 

 

Ingredients:

  • 1 can Trader Joe’s Cuban Black Beans
  • 1 tbsp plain greek yogurt
  • ½ tsp cumin (or to taste)
  • ¼ avocado, chopped
  • fresh cilantro optional

Puree all the ingredients except avocado, warm up and top with avocado and/or fresh cilantro.

448 Calories, 9g Fat, 24g Fiber, 6g Sugar, 24g Protein

Cauliflower Soup

caulilfower

This recipe was passed along to me and comes from marthastewart.com. It is unbelievably easy and good! I’ve made it the last three weeks and have added it to my lunch and dinner. It’s that good!! Perfect comfort on a cold day. And did I mention – its super low calorie!?

 

Ingredients:

  • (2) 16oz bags crumbled cauliflower
  • 5 cups chicken broth
  • 1/2 tsp olive oil
  • salt & pepper to taste (I did 1tsp ea)

Put all the ingredients in stock pot. Bring to boil. Reduce to simmer for 20 mins. Purée in blender.

8 small servings 35 calories, 1g Fat, 3g Fiber, 3g Sugar, 3g Protein)

4 big bowls (70 Calories, 1g Fat, 6g Fiber, 6g Sugar, 7g Protein).

Vegetarian Lentil Soup

lentil soupThis soup is a delicious and filling way to get a warm lunch or dinner packed with veggies. It was super easy to make. I found this recipe from eatwithtom.com and decided to make for the week to have an easy lunch on hand. Hope you like it too!

 

 

 

 

 

  • 1 cup frozen chopped onion (or 1 onion chopped)
  • 3 carrots, chopped
  • 3 cloves garlic, minced
  • 1 tbsp. basil
  • 1 tbsp. oregano
  • 1 tbsp. parsley
  • 1 tsp salt
  • 1/2 tsp pepper
  • 4-6 tomatoes, chopped (depending on the size of the tomato)
  • 32oz vegetable broth
  • 2 cups cooked French lentil beans (I buy TJ’s steamed lentils)
  • 2 large handfuls of spinach, chopped
  • Topping: Add 1/2 avocado, chopped to each serving

In a wok pan or stockpot, over medium heat, cook onion, garlic, carrots and spices for 7 minutes or until carrots begin to soften. Add tomatoes and cook an additional 5-7 minutes. Add broth and lentils and cook for another 10 minutes and then stir in chopped spinach. Simmer for another 3-5 minutes or until spinach is wilted. Add any additional salt to taste if needed.  Top with avocado. The fat from the avocado will help you stay satiated for longer!Enjoy!

4 Servings, Per Serving 331 Calories, 11g Fat, 16g Fiber, 8g Sugar, 12g Protein

Tortilla Soup

2014-01-21 001 (2)

This is a recipe I found on allrecipes.com and altered to make it a little easier.  I have been craving soup in this crazy cold weather. Soup is great because it keeps you full (and warm) for the night. And, love having leftovers the next day!

 

Ingredients:

  • 1/2 teaspoon olive oil
  • 1 clove garlic, minced
  • 1/4 teaspoon ground cumin
  • 5 cups organic chicken broth
  • 1 cup frozen corn
  • 1 can black beans, rinsed & drained
  • 1 cup frozen chopped onion
  • 1 cup shredded chicken (I buy from whole foods salad bar)
  • 1/2 teaspoon chili powder
  • 1 tablespoon lemon juice
  • 1 cup salsa
  • 1 avocado, chopped
  • 1/2 cup sharp cheddar cheese

Instructions:

In a large pot over medium heat, add oil, garlic and cumin. Add broth, corn, beans, onion, chicken, chili powder, lemon juice and salsa.  Reduce heat to low.  Simmer 20-30 minutes. When serving, top with chopped avocado and cheddar cheese.