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Healthy, Tasty and Easy Winter Soup Recipes!

Women’s Running hits gold with these recipes for Healthy, Tasty and Easy Winter Soups.  My team and I spend the day filling the studio with the heavenly aroma of soup all day while working in this photo shoot.  Best part?  Soup for lunch!  I’m still getting requests for the Chipotle Pork Stew at home.

 Comforting and satisfying, soups and stews can really hit the spot when
the weather outside is frightful. But don¹t rely on the lackluster salt
licks from a can‹rustling up your own healthy, one-pot wonder is as easy
as turning on a burner.
When you place plenty of vegetables, lean proteins and healthy
carbohydrates in the saucepan, soups pack a real nutritional punch and
fuel hard-working muscles. This winter season, satisfy your hunger by
spooning up these recipes, with flavors gleaned from around the globe‹each
of which is hearty enough to be anchor of any meal.

Chicken Pho

Serves 4

For many denizens of South East Asia, no day is complete without slurping
up a fragrant bowl of noodles. This ³souped-up² version includes shiitake
mushrooms, for a healthy dose of immune-boosting compounds, and edamame, a
green soybean filled with protein, fiber and energy-boosting B vitamins.

6 oz. soba noodles
1 Tbsp. peanut oil
1/2 pound ground lean chicken
1 Tbsp. fish sauce
2 shallots, chopped
3 garlic cloves, minced
1-inch piece fresh ginger, minced
5 cups reduced sodium chicken broth
1 cup sliced shiitake mushrooms
1 cup frozen edamame, shelled
2 scallions, sliced
1/4 tsp. dried red chili flakes
1/4 tsp. black pepper
2 large eggs, lightly beaten
2 cups bean sprouts
Fresh cilantro, mint and basil
1 lime, cut into wedges

Prepare noodles according to package directions. Drain noodles, rinse with
cold water and set aside.
Return pot to stovetop and heat oil over medium heat. Add ground chicken,
fish sauce, shallots, garlic and ginger to pot; cook until chicken is no
longer pink (about 5 minutes). Pour in broth, 1 cup water, shiitake
mushrooms, edamame, scallions, chili flakes and black pepper. Bring to a
boil, reduce heat and simmer for 5 minutes.
Add eggs and continually stir until they solidify. Stir in bean sprouts
and cooked noodles. Ladle soup into bowls and serve with herbs and lime
wedges.

Nutritional info per serving: 420 calories, 33g protein, 9g fat, 56g
carbs, 820 mg sodium

Swap Outs
ground chicken × ground turkey
soba noodles  × brown rice noodles
edamame  × frozen lima beans

Chipotle Stew

Serves 6

This zesty south of the border-inspired stew features chipotle peppers and
dried and smoked jalapenos, which obtain their fiery kick from capsaicin,
a phytochemical idea to rev up metabolism. The dynamic duo of pinto and
black beans make each bowlful a fiber powerhouse.

2 tsp. canola oil
1 large yellow onion, diced
1 lb. pork tenderloin, sliced into 1-inch pieces
2 garlic cloves, minced
1 1/2 cups reduced sodium chicken broth
1 (28 oz.) can crushed tomatoes
1 (14 oz.) can pinto beans, drained and rinsed
1 (14 oz.) can black beans, drained and rinsed
1 cup frozen corn kernels
2 Tbsp. tomato paste
1 Tbsp. minced chipotle peppers in adobo
1 tsp. cumin powder
2 tsp. dried oregano
1/2 tsp. cinnamon
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
Juice of 1/2 lime
1/2 cup reduced fat sour cream
1 ripe avocado, diced
1/3 cup chopped cilantro

Heat oil in a large saucepan. Add onion and cook until softened, stirring
often, for about 5 minutes. Add the pork and garlic; stir until cubes of
pork are well browned, about 5 minutes.
Add chicken broth, tomatoes, pinto beans, black beans, corn, tomato
paste, chipotle peppers, cumin, oregano, cinnamon, salt and pepper. Bring
to a boil, reduce heat and simmer for 20 minutes. Stir in lime juice.
Serve garnished with sour cream, avocado and cilantro.

Nutritional info per serving: 389 calories, 30g protein, 10g fat, 50g
carbs, 626mg sodium

Swap Outs
pork tenderloin × ground turkey
pinto beans × kidney beans
crushed tomatoes × blanched tomatillos

Chickpea Cashew Stew

Serves 6

Fresh with turmeric and garam masala, this stew is unmistakably Indian in
essence.  Protein-rich Greek yogurt provides tang, while a puree of
buttery cashews and chickpeas adds creaminess without the saturated fat
found in regular cream.

1 cup raw unsalted cashews
2 (14 oz) cans chickpeas, drained and rinsed
2 tsp. canola oil
1 yellow onion, diced
1 sweet potato, diced into 1Ž2-inch pieces
1 large carrot, sliced thinly
2 garlic cloves, minced
1 Tbsp. fresh ginger, minced
2 Tbsp. tomato paste
2 tsp. garam masala
1/2 tsp. turmeric powder
1/2 tsp. salt
1/4 tsp. cayenne powder
1/4 tsp. black pepper
1 tsp. fennel seeds (optional)
4 cups low sodium vegetable broth
6 oz. chopped frozen spinach
Juice of 1/2 lemon
2/3 cup low-fat plain Greek yogurt
1/4 cup chopped cilantro

Place cashews in a bowl, cover with water and soak for 2 hours or more.
Drain cashews and place them in a blender container along with 3/4 cup of
the canned chickpeas and 1 cup water. Blend until smooth.
In a large saucepan, heat oil over medium heat. Add onion and cook until
translucent. Place sweet potato, carrot, garlic and ginger in pan, and
cook 1 minute. Add tomato paste, garam masala, turmeric, salt, cayenne,
black pepper and fennel, and heat 30 seconds. Pour in broth and remaining
chickpeas. Bring to a boil, reduce heat and simmer covered for 15 minutes,
or until potato is tender. Stir in cashew cream, spinach and lemon juice;
heat 5 minutes.
Ladle soup into serving bowls and garnish each with a couple dollops Greek
yogurt and cilantro.

Nutritional info per serving: 399 calories, 16g protein, 16g fat, 53g
carbs, 533mg sodium

Swap Outs
sweet potato × butternut squash
chickpeas × navy beans
Greek yogurt  × low-fat sour cream

 

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