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Five Healthy and Delicious Fall Soup Recipes

Fall: a comfortable chill hangs in the air, leaves change to deep reds and happy yellows, ghosts and ghouls come out to play, and the world slows to a peaceful quiet. But you know what’s even better than fall? Fall soups. Ah, fall soups – the food that warms your stomach, your heart, and makes all seem right in the world. Slurping up fall soup in between bites of a roll is one of my favorite fall pastimes, and because of that, it’s good to have healthy adaptations on-hand. Check out some of my favorite, HEALTHY fall soup recipes:

STUFFED PEPPER SOUP

INGREDIENTS:

  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 tbsp. extra-virgin olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 lb. ground turkey
  • 6 c. Low-Sodium Chicken Broth
  • 1 (28-oz) can crushed tomatoes
  • 1 (14-oz) can fire-roasted diced tomatoes
  • 2 tsp. dried oregano
  • 1 c. brown rice
  • Salt to taste
  • Ground black pepper
  • Freshly chopped parsley for serving
  • Shredded white and yellow cheddar for serving
  • 1 VIIVA P3 packet

DIRECTIONS: Heat oil in a large pot over medium heat. Add bell peppers, onions, and cook until soft – about seven minutes. Add garlic and cook until fragrant – about one minute. Add ground turkey and season with salt and pepper. Cook until no longer pink or for about seven minutes. Drain fat and return to heat. Add broth, crushed tomatoes, diced tomatoes, oregano, and P3. Bring to a boil, then reduce heat to a simmer. Add rice, cover, then simmer until rice is tender – about 40 minutes. Add water if necessary.  Season with salt and pepper to taste. Garnish with cheddar and parsley before serving.

Serve and enjoy!

HEALTHIER CHICKEN NOODLE SOUP

INGREDIENTS:

  • 2 tbsp. olive oil
  • 1 small white onion, peeled and diced
  • 2 medium carrots, peeled and diced
  • 2 celery stalks, ends trimmed and diced
  • 3 garlic cloves, minced or pressed
  • 8 c. (64 oz) good-quality, low-sodium chicken stock
  • 3-4 fresh rosemary stalks (or more/less to taste)
  • 6 oz wide egg noodles (or use gluten-free noodles if making this GF)
  • 2 c. shredded cooked chicken
  • 1 VIIVA P3 packet
  • salt and pepper

DIRECTIONS: Heat oil in a large stockpot over medium-high heat.  Add onion and sauté for four minutes, stirring occasionally.  Add carrots and celery, and sauté for another 3-4 minutes or until the carrots are softened a bit.  Add garlic and sauté for an additional 1-2 minutes or until fragrant.  Add chicken stock and stir until combined.  Gently stir the rosemary and P3 into the soup, then continue cooking until the soup reaches a simmer.  Reduce to medium hat, and simmer for an additional five minutes until the broth has your desired level of rosemary flavor (you can add in more rosemary if needed).

Once the broth is ready, remove the rosemary, and stir in the egg noodles and chicken.  Continue cooking for 8-10 minutes or until the egg noodles are al dente.  (The longer they cook, the more broth they will soak up.  Feel free to add more chicken stock if desired.)  Season the soup with salt and pepper to taste. Garnish with extra black pepper and fresh parsley if desired. 

Enjoy!

COCONUT CURRY SWEET POTATO AND LENTIL STEW

INGREDIENTS:

  • 2 lbs. sweet potatoes (about 5-6 medium sweet potatoes), peeled and diced into 1-inch cubes
  • 1 tsp. olive oil
  • 1 large onion, chopped
  • 2 large carrots, peeled and chopped
  • 3 garlic cloves, minced
  • 1 tsp. freshly grated ginger
  • 1 tbsp. curry powder
  • 1/4 tsp. turmeric
  • 1/2 tsp. salt, plus more to taste
  • 3 1/2 c. vegetable broth
  • 1 1/2 c. green lentils 
  • 1/2 c. light canned coconut milk 
  • 1/4 tsp. cinnamon
  • 1 VIIVA P3 packet

DIRECTIONS: Heat olive oil in a large pot over medium-high heat. Add onions, carrots, and half of the diced sweet potatoes. Sauté until the onions begin to soften and turn translucent — about 4-5 minutes. Note: the other half of the diced sweet potatoes will be reserved for later use. 

Add the garlic, ginger, curry powder, turmeric, and salt and sauté for two minutes longer, stirring frequently. Next add the vegetable broth, P3, and lentils. Bring to a boil over high heat. Cover the pot, reduce heat to medium low, and simmer for 30-45 minutes or until lentils are tender.

While stew is simmering, make the coconut-sweet potato broth: Place a medium pot over high heat and fill with water, bring water to a boil, and add in the rest of your diced sweet potatoes that you had set aside. Reduce to medium heat, cover, and continue to cook for about eight minutes or until sweet potatoes are tender and nearly falling apart (This make take more time depending on how small you cut your sweet potatoes.) 

Once tender, drain water from sweet potatoes, and place them into a food processor. Add coconut milk and cinnamon and puree until it forms a somewhat smooth consistency. Next, add the sweet potato coconut puree to the stew and continue to cook and thicken the broth. The stew is ready when all lentils are tender and the broth has thickened. Season soup to taste with additional salt and/or pepper. Garnish with fresh herbs and Greek yogurt if desired. 

Slurp and enjoy!

EASY BUTTERNUT SQUASH SOUP

INGREDIENTS:

  • One 2 to 3-lb. butternut squash, peeled and seeded
  • 2 tbsp. unsalted butter
  • 1 medium onion, chopped
  • 6 c. low-sodium chicken stock
  • Nutmeg
  • Salt and freshly ground black pepper
  • 1 VIIVA P3 Packet

DIRECTIONS: Cut squash into 1-inch chunks. In a large pot, melt butter. Add onion and cook until translucent – about eight minutes.  Add squash and stock. Bring to a simmer, and cook until squash is tender – about 15 to 20 minutes. Remove squash chunks with slotted spoon and place in a blender and puree. Return blended squash to pot. Add P3 to pot, stir, and season with nutmeg, salt, and pepper. 

Serve, enjoy, and savor the quintessential fall flavors!

EASY TURKEY CHILI TACO SOUP

INGREDIENTS:

  • cooking spray
  • 1.3 lbs. 99% lean ground turkey
  • 1 medium onion, chopped
  • 1 bell pepper, chopped
  • 10 oz can of diced or crushed tomatoes
  • 15 oz canned or frozen corn, drained
  • 15 oz no salt added kidney beans, drained
  • 8 oz tomato sauce
  • 16 oz fat-free refried beans
  • 1 packet low-sodium taco seasoning, or use homemade
  • 2 1/2 c. low-sodium chicken broth
  • 1 VIIVA P3 packet

DIRECTIONS: Spray a large pot with cooking spray then brown the turkey over medium heat, breaking up with a wooden spoon as it cooks. When cooked through, add the onions and pepper and cook 2-3 minutes. Add tomatoes, corn, beans, tomato sauce, refried beans, taco seasoning, P3, and chicken broth. Bring to a boil, cover and simmer about 10-15 minutes.

Serve with your favorite toppings such as low-fat sour cream, jalapeños, reduced-fat cheese, chopped scallions, onions, or chopped fresh cilantro. Freeze leftovers in individual portions for future meals.

Enjoy!

Whether you’re slurping, drinking, or guzzling, enjoy as much healthy fall soup as your heart desires!

To purchase P3, click here.

– Jesse Bailey

Jesse is the VIIVA Senior Copywriter, and she recently graduated Cum Laude from the University of Utah with a BA in English and a BS in Economics. She loves hiking, writing, cookies, and spending time in the sunshine with loved ones. She currently resides in Utah

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