Hy-Vee at Midday: Satisfying Soup

By Nicole Johnson, Hy-Vee Dietitian

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.
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