Recipes: Soups

The home-cooked recipes below are simple, nutritious, and delicious. They will give you the confidence and motivation to prepare fresh meals on your own. These suggestions are just a starting point - experiment with vegetables, lean proteins, whole grains, and sauces to satisfy your taste buds.

Vegetarian Chili

The chili is simple, quick, and filling! Plus, most ingredients are found at the UNLV Food Pantry! You can serve it as a vegetarian soup or add lean ground turkey for even more protein and flavor. Beans are packed with protein and fiber, while the corn adds a natural sweet flavor. You can buy canned roasted tomatoes, or you may roast fresh tomatoes in the oven for 5 minutes at 400°F.

  • Total time: 30 minutes
  • Servings: 4
  • Serving size: 1.5 cups

Ingredients

  • 1 can corn, drained and rinsed (low sodium preferred)
  • 1 can black beans, drained and rinsed (low sodium preferred)
  • 1 can red beans, drained and rinsed (low sodium preferred)
  • 1 can roasted tomatoes (or roasted fresh cherry tomatoes)
  • 1 can tomato sauce, unsalted (or low sodium)
  • 1 teaspoon cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 2 teaspoon chili powder
  • 2 cups water

Directions

  1. In a large pot, add all the ingredients.
  2. Turn the heat on high and bring to a boil; simmer and cover for 15 minutes (or microwave for 10 minutes).
  3. Serve with baked tortilla chips.

Tofu Noodle Soup

This soup is a great plant-based alternative to chicken noodle soup! It’s packed with protein from the tofu and fiber from the pasta. This recipe can be made in a large batch and stored in a sealed container in the refrigerator for up to 1 week. Turmeric is known for its health benefits, especially antioxidant properties, and adds a beautiful golden hue to any dish.

  • Total time: 20 minutes
  • Servings: 4
  • Serving size: 1.5 cups

Ingredients

  • 2 cups whole grain pasta, cooked
  • 1 cup tofu, extra firm, drained and cubed
  • 2 large carrots, sliced crosswise
  • 2 celery stalks, sliced crosswise
  • 1 teaspoon turmeric
  • 1/2 teaspoon thyme
  • 4 cups vegetable broth
  • 1-2 cups water (depending on desired consistency)

Directions

  1. In a large pot, add the cooked pasta, tofu, carrots, celery, turmeric, thyme, vegetable broth, and water.
  2. Cook on high heat until the liquid is at a boil, then reduce the heat and simmer for 5-10 minutes (may also microwave for 10 minutes in a microwave-safe dish).
  3. Serve alone or with whole wheat crackers.

Note: Use plastic/wooden kitchen equipment with caution when using turmeric; gloves are recommended as well as metal/ceramic/glass when cooking to avoid stain

Heart Healthy Cucumber Soup

Switch things up and have chilled soup! This delicious, easy, healthy soup is made in minutes (no heating required) and packs quite a flavorful punch. The cucumber and zucchini are refreshing, while the lime juice and garlic add a zesty kick. The avocado adds a healthy creaminess without having to use heavy cream.

  • Total time: 5-10 minutes
  • Servings: 2
  • Serving size: 1 cup

Ingredients

  • 1/2 large cucumber, peeled and halved
  • 1/2 large zucchini, peeled and halved
  • 1 small avocado, flesh only
  • 1 garlic clove
  • 1 cup fresh spinach
  • 1 tablespoon lime juice
  • 1 cup water
  • Salt and pepper to taste
  • 2 tablespoons fresh cilantro

Directions

  1. In a blender, add all ingredients and blend until smooth.
  2. Top with fresh cilantro, serve, and enjoy!

Corn Chowder

Chowders are normally loaded with heavy cream, but this chowder uses low fat milk to add just the right amount of creaminess, making it a healthier alternative. For additional protein, you can add grilled chicken or tofu. And, most ingredients are found at the UNLV Food Pantry!

  • Total time: 30 minutes
  • Servings: 4
  • Serving size: 1.5 cups

Ingredients

  • 2 cans corn, drained and rinsed
  • 1 red bell pepper, seeded and diced
  • 1 potato, diced small
  • 1/2 onion, peeled and finely diced
  • 4 cups vegetable broth
  • 1 cup low fat (1%) milk
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Directions

  1. Microwave potato for 4-5 minutes on high heat or until tender.
  2. In a skillet/pan warm olive oil on high heat, then sauté the pepper, potato, and onion for 4-5 minutes or until soft.
  3. In a large pot, add the corn, vegetables, broth, and milk and bring to a boil; simmer for 20 minutes on low heat then partially cover.
  4. Add salt and pepper to taste, and serve immediately.