Soups

Bob’s Farm to Table: Lentils are a fantastic source of fiber and protein that literally soak up the flavors in this hearty vegetarian soup. This is the perfect meal to warm up with on a cold winter day, but it’s so nutritious and delicious that we’re sure it’ll become a year-round favorite. I make this soup every week and keep it on hand for a filling 100 calorie pick-me-up any time of day.

5.0 from 1 reviews

Hearty Lentil Soup

 

Print Recipe

Prep time

15 mins

Cook time

35 mins

Total time

50 mins

 

Author: The Perfect Portion

Recipe type: Soups, Salads & Sandwiches

Makes: 4 Lunch portions

Ingredients

• 1 tablespoon olive oil
• 1 yellow onion, diced
• 1 cup diced carrots
• ½ cup diced celery
• 1 tablespoon minced garlic
• 4 cups vegetable broth
• 1 cup green or brown lentils
• 1 (15-ounce) can diced tomatoes, with liquid
• 2 bay leaves
• ¾ teaspoon dried thyme
• ½ teaspoon pepper
• ¼ teaspoon ground cumin
• 2 cups chopped kale
• 1 teaspoon lemon juice
• ¾ teaspoon salt

Directions

1. Heat the olive oil in a stockpot over medium-high heat.
2. Add the onion, carrots, celery, and garlic to the pot, and sauté for 5 minutes.
3. Raise the heat to high, and add the vegetable broth, lentils, diced tomatoes, bay leaves, thyme, pepper, and cumin.
4. Bring the soup to a boil. Reduce heat to low, cover, and cook for 20 minutes, or until lentils are tender. If soup is too thick, add water, ¼ cup at a time, until your desired consistency is reached.
5. Add the kale, lemon juice, and salt to the pot, cover, and let simmer for an additional 10 minutes before serving.

HELPFUL TIP: When cooking with lentils, it is recommended that you first sift through them to discard any irregular looking lentils, as they may actually be a small stone.

Serving size: ⅔ cup Calories: 100

3.5.3226

Happy Passover! Here’s a great recipe to add to your chicken soup!

Matzoh Balls

 

Print Recipe

Prep time

20 mins

Cook time

40 mins

Total time

1 hour

 

Author: The Perfect Portion

Recipe type: Soups, Salads & Sandwiches

Makes: 13 100 calorie matzoh balls

Ingredients

• 4 large eggs
• ¼ cup seltzer water
• ¼ cup canola oil
• 1 teaspoon salt
• ⅛ teaspoon ground black pepper
• 1 cup matzo meal
• 2 teaspoons kosher salt

Directions

1. In a mixing bowl, combine eggs, seltzer water, oil, 1 teaspoon kosher salt and pepper. Add matzo meal and stir to combine. Cover and refrigerate for 1-2 hours.
2. In a medium sauce pot, add 2 quarts water and kosher salt and bring to a boil. Form matzo mixture into balls and drop into boiling water and cook for 35 - 40 minutes.
3. Add to your favorite chicken soup.

Serving size: 1 medium ball Calories: 100

3.5.3208

This comfort food classic is chock-full of white meat chicken, vegetables, and tender egg noodles. It makes the perfect soup and salad combo lunch. There’s no need for you to simmer this recipe all day, as it develops a surprising depth of flavor in only 30 minutes. That said, like most soups, you may find that the leftovers taste even better the next day!

Chicken Noodle Soup

 

Print Recipe

Prep time

30 mins

Cook time

30 mins

Total time

1 hour

 

Author: The Perfect Portion

Recipe type: Soups, Salads & Sandwiches

Makes: 6 Lunch portions

Ingredients

• 1 tablespoon butter
• 1 pound boneless, skinless chicken breasts
• 1 ½ cups sliced carrots
• 1 cup diced yellow onion
• ¾ cup sliced celery
• 1 teaspoon minced garlic
• ¾ teaspoon dried thyme
• 12 cups chicken broth (see tip)
• 1 tablespoon lemon juice
• 1 bay leaf
• ½ teaspoon pepper
• 8 ounces egg noodles
• ¼ cup chopped fresh parsley
• Salt

Directions

1. Melt the butter in a stockpot over medium-high heat.
2. Add the chicken breasts to the pot, and cook until golden brown, about 4 minutes on each side. Transfer to a plate, and set aside.
3. Add the carrots, onion, celery, garlic, and thyme to the pot, and sauté for 3 minutes, just until onions are translucent.
4. Transfer the browned chicken back to the pot, and then add the chicken broth, lemon juice, bay leaf, and pepper.
5. Bring the soup to a boil, reduce heat to medium-low, cover, and let simmer for 10 minutes.
6. Add the egg noodles and raise the heat to medium. Bring back to a simmer and let cook for 5 minutes, or until noodles are tender. Turn off heat.
7. Transfer the chicken breasts to a clean plate, and use 2 forks to shred the meat. Return the shredded chicken to the pot.
8. Stir in chopped parsley, and season with salt to taste before serving.

HELPFUL TIP: Chicken base mixed with water (according to the package directions to make 12 cups) can be used in place of the chicken broth in this recipe. You can find chicken base in small jars near the cartons of broth in the grocery store.

Serving size: ¾ cup Calories: 100

3.5.3208