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healthy Soup Recipes

After a long day of skiing, cycling, or just enjoying the outdoor a hearty bowl of soup or chili is a great way to recharge your batteries. Here are some soup and chili recipes that taste great and are good for you. Our Soup and chili recipes include the nutrition information. Click here if you have questions about high altitude cooking.

Healthy Soup and Chili Recipes
Clam Chowder Chilled Beet and Raspberry Soup
Chunky Vegetarian Chili California Turkey Chili
Easy Chicken Chili Easy Turkey Soup
Hearty Chili Pumpkin Bean Turkey Chili
Salsa Soup Potato Tuna Chowder
Turkey Rice Soup  

Clam Chowder

Ingredients

2 cups potatoes, cubed
1 cup chopped onions
1/2 cup chopped celery
1/2 cup chopped pepper
1 cup chopped carrots
3-6.5 oz cans clams, undrained
2 cups tomatoes, chopped
2 cups chicken or vegetable broth
1 cup water
1 cup clamato or V8 juice
1/2 cup chopped spinach
1/4 cup fresh parsley
1 tsp. dried oregano
1 tsp. dried basil
1/8 tsp. hot pepper or Tabasco sauce, or to taste

Instructions

In a saucepan, over medium heat, saut? first 5 ingredients in 1/8 cup of broth, adding more broth as needed to prevent sticking, until vegetables are crisp-tender, about 4 minutes. Add remaining ingredients. Bring to a boil. Reduce heat and simmer about 10 minutes.

Servings: 10 Fat: 0.3g Calories: 87

Chilled Beet and Raspberry Soup

Ingredients

2 cups pickled beets, sliced
1 1/2 cups frozen raspberries
1 cup potato, cooked
2 cups water
2 tsp. pepper
1 tsp. orange zest
1 tsp. salt

Instructions

Puree all ingredients together. Chill and serve.

Servings: 6 Fat: Trace Calories: 94 Fiber: 4.6 g

Chunky Vegetarian Chili

12 servings

Ingredients

1/2 tsp. olive oil
1/2 cup bell peppers - chopped
1/2 cup onions - chopped
3 cloves garlic - minced
29 oz. stewed tomatoes
15 oz. dark red kidney beans, canned - undrained
16 oz. pinto beans, canned - undrained
2 cups frozen corn kernels - thawed
1 cup water
1 cup long-grain white rice
3 tbsp. chili powder
2 tsp. Salt
1 1/2 tsp. Cumin
1 tsp. black pepper

Instructions

In a large saucepan, heat oil over medium heat. Add bell peppers, onions, and garlic. Cook until tender. Stir in stewed tomatoes, beans, corn, water, rice, chili powder, salt, cumin, and black pepper; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until rice is cooked, stirring occasionally.

182 Calories; 2g Fat (7% calories from fat); 7g Protein; 36g Carbohydrate; 0mg Cholesterol; 765mg Sodium

California Turkey Chili

8 servings

Ingredients

1/2 tsp. olive oil
1 cup bell peppers - chopped
1cup onions - chopped
2 cloves garlic - minced
30 oz. dark red kidney beans, canned -- drained and washed
29 oz. crushed tomatoes
1cup water
3cup turkey light meat, skinless -- cooked and cubed
1 tbs. chili powder
1 tsp. Coriander
1 tsp. cayenne pepper
1tsp. Salt
1 cup fat-free cheddar cheese -- grated

Instructions

In a skillet, heat oil over low heat. Add bell peppers, onions, and garlic. Cook until tender. Then, add beans, tomatoes, water, turkey, chili powder, coriander, red pepper flakes, and salt. Simmer 25 minutes.

243 Calories; 2g Fat (7% calories from fat); 24g Protein; 30g Carbohydrate; 36mg Cholesterol; 884mg Sodium

Serving Suggestion: Serve topped with grated cheese.

Easy Chicken Chili

8 servings

Ingredients

1 lb. ground chicken breast, skinless - cooked
1/2 cup onions - chopped
1/2 cup bell peppers - chopped
1/2 cup celery - sliced
1/2 tsp. olive oil
15 oz. dark red kidney beans, canned - undrained
14 1/2 oz.crushed tomatoes
1 1/2 cup water
6 oz. tomato paste
1 tbsp. Worcestershire sauce
1 tsp. chili powder
1 tsp.salt
1/2 tsp. garlic powder

Instructions

Place chicken, onions, bell peppers, and celery in a large skillet with oil. Cook over medium heat for ten minutes, stirring and separating chicken as it cooks. Add beans, tomatoes, water, tomato paste, Worcestershire sauce, chili powder, salt, and garlic powder. Bring to a boil; reduce heat and simmer for 30 minutes.

175 Calories; 2g Fat (8% calories from fat); 18g Protein; 19g Carbohydrate; 33mg Cholesterol; 753mg Sodium

Easy Turkey Soup

8 servings

Ingredients

2 cups turkey light meat, skinless, cooked and cubed
3 cups water
1/2 cups celery, sliced
10 oz. frozen mixed vegetables, thawed
14 1/2 oz. chicken broth
1 tsp. poultry seasoning
1/2 tsp. black pepper
1 cup elbow macaroni, uncooked

Instructions

In a quart 4-quart saucepan, combine turkey, water, celery, vegetables, broth, poultry seasoning, and black pepper. Cook over high heat, stirring occasionally, until mixture comes to a full boil. Add macaroni and reduced heat to low. Cover and continue cooking, stirring occasionally, until macaroni is tender.

128 Calories; 2g Fat (11% calories from fat); 13g Protein; 15g Carbohydrate; 25mg Cholesterol; 373mg Sodium

Hearty Chili

10 servings

Ingredients

2 cups red and green bell peppers, chopped
1 cup onions, chopped
1 clove garlic, minced
1lb. ground chicken breast, skinless
3 tbsp. unbleached flour
29 oz. crushed tomatoes
45 oz. dark red kidney beans, canned, undrained
8 oz. tomato sauce
2 tbsp. chili powder
1 tsp. salt

Instructions

In a skillet, cook bell peppers, onions, and garlic. Cook until tender. Stir in chicken and flour. Cook until chicken is no longer pink. Add crushed tomatoes, kidney beans, tomato sauce, chili powder, and salt. Bring to a boil; then reduce heat. Simmer, stirring occasionally for 30 minutes.

250 Calories; 2g Fat (9% calories from fat); 21g Protein; 35g Carbohydrate; 26mg Cholesterol; 921mg Sodium

Pumpkin Bean Turkey Chili

10 servings

Ingredients

1/2 tsp. olive oil
1/2 cup onions - chopped
2 cloves garlic - minced
1 cup bell peppers - chopped
11/2tsps. Oregano
1 1/2tsps cumin
11/2tsps. Chili powder
1tsp. Salt
1/2 tsp. black pepper
14 1/2 oz. chicken broth
15 1/2 oz. great northern beans, canned -- drained and washed
16 oz. dark red kidney beans, canned -- drained and washed
14 1/2 oz. crushed tomatoes - undrained
15 oz. pumpkin, canned
2 1/2 cups turkey light meat, skinless -- cooked and cubed
1/2cup water

Instructions

Heat oil in a saucepan over medium heat. Add onions, garlic, bell peppers, oregano, cumin, chili powder, salt, and black pepper; cook until vegetables are tender. Stir in chicken broth, beans, tomatoes, pumpkin, turkey, and water. Bring to a boil, stirring occasionally. Simmer 45 minutes over low heat.

181 Calories; 2g Fat (9% calories from fat); 17g Protein; 26g Carbohydrate; 25mg Cholesterol; 729mg Sodium

Salsa Soup

Ingredients

1 1/4 cup vegetable stock
2/3 cup salsa
2/3 cup non-fat yogurt

Instructions

Blend all ingredients together. Chill and serve. Garnish with chopped cucumber. 4 servings.

Serving Information: Servings: 4 Fat: 0.3 g Calories: 44

Serving Suggestion:This easy soup is elegant. If you don’t like spicy foods, use mild salsa. The yogurt also cuts the spiciness.

Potato Tuna Chowder

6 servings

Ingredients

2 1/2 cups potatoes - diced
2 cups chicken broth
1/2 cup onions - chopped
1/2 tsp. Sage
1/2 tsp. Paprika
1/8 tsp. white pepper
1/2 cup carrots - sliced
1/2 cup green beans, canned - drained
1/2 cup celery - sliced
3 cup skim milk
6 oz. tuna in water -- drained and flaked

Instructions

In a large saucepan, combine 1 cup potatoes, chicken broth, and onions. Bring to a boil. Reduce heat and cover. Simmer for 10 minutes or until potatoes are tender. Add sage, paprika, and white pepper. Mash potatoes. Add remaining potatoes, carrots, green beans, celery, and milk to mashed potatoes. Bring just to a boil. Reduce heat and simmer for 15 minutes or until vegetables are tender. Add tuna. Simmer 5 minutes more.

181 Calories; 1g Fat (7% calories from fat); 14g Protein; 27g Carbohydrate; 11mg Cholesterol; 723mg Sodium

Turkey Rice Soup

12 servings

Ingredients

28 oz. whole tomatoes, canned, undrained
1/2 cup onions, chopped
4 cups turkey light meat, skinless, cooked and cubed
29 oz. chicken broth
2 cups long-grain white rice, cooked
10 oz. frozen corn kernels, thawed
1/2 cup picante sauce
1/2 tsp. Cumin
1 tsp. chili powder

Instructions

In a food processor, combine tomatoes and onions. Process until smooth. Pour mixture into a saucepan. Add turkey, broth, rice, corn kernels, picante sauce, cumin, and chili powder. Mix well. Bring to a boil; reduce heat and simmer ten minutes.

230 Calories; 2g Fat (9% calories from fat); 17g Protein; 34g Carbohydrate; 33mg Cholesterol; 745mg Sodium

All healthy soup and chili recipes are used with permission from PrescriptionGiant, LLC © 2010.

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