With winter in full swing, soups and salads are a great way to add extra veggies to meals. Check out these recipes using seasonal produce to add delicious and nutritious variety to your weekly meal rotation!
Sweet and Spicy Acorn Squash Soup
Antioxidant rich squash is the base for this velvety soup that pairs sweet and savory flavors.
Ingredients
- 1 medium-large acorn squash, 3 cups cooked total
- ½ tablespoon butter or margarine
- 1 cup peeled and finely chopped apple
- 3 cups of vegetable or chicken broth
- 1 packed tablespoon brown sugar
- 1 teaspoon ground cumin
- salt and pepper to taste
Directions
Preheat the oven to 375 degrees and roast acorn squash whole for 40-45 minutes until the outside is starting to brown; the skin is soft,and it is easily pierced with a fork or knife. Allow the squash to cool for 10 minutes and carefully cut in half (watch for trapped hot steam inside). Scoop out the seeds and then set aside 3 cups of cooked squash. While the squash is cooling,add the tablespoon of butter/margarine to a large pot and throw in the apple. Warm on medium heat, stirring occasionally for about 5-7 minutes, until it is lightly browned and softened. Put the squash, broth, cumin, and brown sugar in the pot and simmer on low heat for 10 to 15 minutes.
Remove from heat, allow to cool slightly and carefully transfer the soup into a blender. For smaller blenders, add one fourth to half of the mixture at a time. Blend on low speed for 1-2 minutes, until a smooth consistency is reached. Put the blended mixture back in the saucepan and warm on low heat stirring frequently (to prevent the thick soup from spattering) for about 5 minutes. Add salt and pepper to taste.
Makes 5 cups, 5 servings
Serving size: 1 cup Calories 90 Protein 1 g Carb 21 g Fiber 5 g Sugars 6 g Fat 1.5 g Saturated fat 0 g Sodium 350 mg
Winter Powerhouse Salad
This simple but flavorful salad combines nutritious and tasty seasonal produce that is packed with vitamins, minerals, and fiber. Add grilled chicken or salmon to make it a meal.
Ingredients
- 2 cups chopped kale or spinach
- 2 cups chopped romaine or butter lettuce
- ½ cup cooked, cooled and cubed sweet potato
- 1/3 cup pomegranate seeds
- 1/3 cup chopped dates
- ¼ cup slivered almonds
- ¼ cup fresh squeezed clementine or mandarin orange juice
- 2 tablespoons seasoned rice vinegar
- 1 tablespoon honey mustard
- 2 teaspoons olive oil
Directions
Add all the veggies and fruit to a large bowl. In a small bowl, whisk together the clementine juice, vinegar, honey mustard, and olive oil. Pour the dressing over the salad, sprinkle the almonds over the top, and mix well.
Makes 5 servings
Serving size: 1/5 of recipe Calories 110 Protein 3 g Carb 17 g Fiber 3 g Sugars 10 g Fat 4 g Saturated fat 0 g Sodium 115 mg
Veggie Chili
Full of high fiber vegetables and beans, with just the right amount of spice, this chili is warm, hearty and filling and is low in fat.
Ingredients
- One 28 ounce can of crushed tomatoes
- Two 15 ounce cans of black beans, rinsed well
- One 15 ounce can of kidney beans, rinsed well
- 3 ½ cups of sliced cremini mushrooms
- 2 ½ cups of shredded carrots
- 2 cups of yellow squash cubed
- 2 cups chopped onion
- 1 cup chopped red pepper
- 1 cup chopped yellow pepper
- 1 cup chopped orange pepper
- 1 cup Anaheim chili peppers, finely diced
- 3 tablespoons chili powder
- 1 tablespoon paprika
- 1 teaspoon crushed garlic
- 2 teaspoons salt
- Nonfat sour cream or plain yogurt, shredded cheese and chopped chives -optional, for garnish
Directions
Add vegetables, beans, and tomatoes into a large pot. Place on high heat for 15 minutes uncovered, stirring occasionally. Add the spices, garlic and salt and continue medium-high heat uncovered for another 15 minutes, stirring occasionally. Then reduce to low heat, cover and simmer, stirring occasionally until vegetables are tender (about 30 minutes). Serve garnished with a dollop of nonfat sour cream or yogurt, sprinkled with low fat shredded cheddar cheese and chopped chives for a real treat.
Makes 12 cups, twelve servings
Serving size: 1 cup (not including toppings/garnish) Calories 160 Protein 9 g Carb 33 g Fiber 9 g Sugars 7 g Fat 1 g saturated fat 0 g Sodium 750 mg
Grilled Pear and Toasted Walnut Salad
A pinch of herbs de Provence adds a unique bit of flavor to honey Dijon dressing served over the slightly warmed, sweet grilled pears with crunchy walnuts in this winter salad.
Ingredients
- 2 medium pears such as d’ Anjo or Bosc
- 5 lightly packed cups of mixed salad greens
- 1 teaspoon olive oil
- 2 tablespoons chopped walnuts
- 2 tablespoons white balsamic vinegar
- 2 teaspoons oil, divided
- 3 teaspoons Dijon mustard
- 2 teaspoons honey
- 3 tablespoons water
- ½ teaspoon herbs de Provence
Directions
Put the lettuce in a large salad bowl and set aside. Cut the pears vertically into ¼ inch wedges and put in a medium pan coated with one teaspoon olive oil. Warm the slices on medium-high until they are lightly browned, about 5-8 minutes on each side. Remove the pears from the pan and set aside. Put the walnuts in the pan and toast for a few minutes on high heat. Add the pears and walnuts atop the salad greens. In a small bowl whisk the second teaspoon olive oil, mustard, honey, water and herbs together, pour over salad and then toss well.
Makes about 5 cups, four servings
Serving size: 1 + 1/4 cups salad (tossed with dressing) Calories 130 Protein 1g Carb 17 g Fiber 2 g Sugars 11g Fat 6.5 g saturated fat <1 g Sodium 74 mg
Cranberry Walnut Quinoa and White Bean Salad with Cranberry Sage Vinaigrette
A very festive and flavorful salad, bursting with cranberry flavor. It makes a great side dish full of high protein and fiber from grains, beans, and nuts.
Ingredients
- 1 cup cooked quinoa
- 2 cups salad greens
- 1 cup canned white beans, rinsed well
- ¼ cup dried cranberries
- ¼ cup chopped walnuts
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- ¼ cup cranberry sauce
- Tiny pinch of ground sage
- 1 tablespoon hot water
- Salt and pepper to taste (optional)
Directions
Cook the quinoa according to the package directions, let cool and set aside. Add the salad greens, beans, cranberries and walnuts to a medium bowl and put in the cooked quinoa. In a small bowl, whisk the olive oil, balsamic vinegar, cranberry sauce, ground sage, and hot water together. Pour over the salad and toss to coat. Chill if not serving immediately.
Makes 4 servings
Serving size: ¼ recipe Calories 280 Protein 8 g Carb 36 g Fiber 8 g Sugars 12 g Fat 13 g Saturated fat 1.5 g Sodium 120 mg
Curried Carrot Soup
Just a few ingredients combine to create a smooth, comforting veggie-based soup.
Ingredients
- 7 cups washed, peeled and sliced carrots
- 2 teaspoons olive oil
- ½ cup chopped white onion
- Two 14-ounce cans of chicken or vegetable broth
- ½ cup light coconut milk
- 2 teaspoons curry powder
Directions
Steam the carrots in a large pot for about 8 minutes, until very tender when pierced with a fork and drain the liquid after cooking.
While the carrots are steaming, place the onions in a small pan coated with olive oil and sauté on high heat until just before browned. Place the cooked carrots and onions in a large pot and pour in broth. Add curry powder and heat until just before boiling for about 5 minutes. Remove from heat, allow to cool slightly and carefully transfer the soup into a blender. If you have a smaller blender, only add one fourth to half of the mixture at a time.
Blend on low speed for 1-2 minutes, until a smooth consistency is reached. Put the blended mixture back in the saucepan, add the coconut milk and warm on low heat stirring frequently for about 5-7 minutes.
Makes 7 cups, seven servings
Serving size: 1 cup Calories 73 Protein 1.7 g Carbs 13.6 g Fiber 4 g Sugars 6 g Fat 1.7g Sat 1 g Sodium 383 mg
White Bean Spinach and Mushroom soup
An earthy and surprisingly hearty soup, no meat required!
Ingredients
- ¾ cups chopped white onion
- 4 cups chopped button mushrooms
- 1 teaspoon olive oil
- One 14 ounce can white beans, rinsed well
- Two 14 ounce cans chicken or vegetable broth
- 4 cups chopped fresh spinach
- 1 teaspoon garlic powder
- 1 teaspoon black pepper
Directions
Put the onions and mushrooms into a large sized pot coated with olive oil and sauté on medium heat until just before tender, about 7-10 minutes. Add canned beans, broth and garlic powder and bring to light boil. Reduce to low heat, add the spinach and simmer for about 10 minutes.
Makes 6 cups, 6 servings
Serving size: 1 cup Calories 90 Protein 5 g Carb 14 g Fiber 4 g Sugars 3 g Fat 1.5 g Saturated fat 0 g Sodium 610 mg