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Hy-Vee at Midday: Satisfying Soup

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    April 3, 2014 | 10:27 am
    Satisfying Soup
    It is cold outside, which means it is perfect soup weather! Warm up with a nice cup of soup. Check out these tips from your Hy-Vee dietitian and try one of the recipes below.

    Broth or tomato base:
    Broth and tomato base soups are lower in saturated fat than cream soups.

    If using canned products or other packages, try to get "low-sodium" or "no salt added."

    Add vegetables:
    Boost the nutrition content of your soups, by adding plenty of vegetables – canned, frozen and fresh are all great options.

    Try one of these delicious soup recipes:

    Italian Tortellini Soup
    All you need:
    • 1 teaspoon olive oil
    • 1 medium onion, diced
    • 3 carrots, peeled, halved lengthwise and sliced
    • 3 stalks celery, diced
    • 1 teaspoon Italian seasoning
    • 2 cups reduced-sodium chicken broth
    • 2 cups water
    • 3 cups frozen cheese tortellini
    • 3 cups baby spinach
    • Salt and pepper, to taste
    • Grated Parmesan cheese, optional0
    All you do:
    1. Heat oil in large pot over medium heat. Add onion, carrot, celery and Italian season; sauté, stirring occasionally, 5 to 7 minutes or until vegetables soften.
    2. Stir in broth and water. Cover and bring to a boil over medium-high heat.
    3. Stir in tortellini, reduce heat and simmer 3 minutes. Add spinach and cook, stirring until wilted, about 2 minutes.
    4. Season with salt and pepper. If desired, sprinkle with cheese.

    Serves: 5 (1 ½ cups each).
    Nutrition Information: 200 calories, 4 g fat, 1.5 g saturated fat, 20 mg cholesterol, 450 mg sodium, 31 g carbohydrates, 4 g fiber, 5 g sugar, 8 g protein.

    White Chili with Chicken
    All you need:
    • 1 onion chopped
    • 5 cloves garlic
    • 1 tablespoon canola or olive oil
    • 2 teaspoons cumin
    • 2 teaspoons oregano
    • ¼ teaspoon crushed red pepper or cayenne pepper
    • 4 cups cooked chicken or turkey (cut up)
    • 6 cups chicken broth
    • 3 cans white Northern beans
    • Optional: 1 cup sour cream
    • Optional: 3 cups shredded Monterey Jack cheese
    All you do:
    Sauté onion and garlic in oil. Add spices and chicken. Next add broth and simmer. Add beans, sour cream, and cheese.

    All you need:
    • 1 red bell pepper, chopped
    • 2 cloves of garlic
    • 1 lb. ground beef
    • 2 cans of kidney beans
    • 1 can diced tomatoes
    • 1 can tomato sauce
    • 1 can of corn
    • 1 packet of chili seasoning
    All you do:
    Sauté pepper, garlic and meat. Add beans, tomatoes, sauce, corn and chili seasoning. Bring to boil and simmer for 7 to 10 minutes. Serve with cheese on top.

    Nicole Johnson represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. Nicole is a member of the Academy of Nutrition and Dietetics.

    This information is not intended as medical advice. Please consult a medical professional for individual advice.