It’s Soup Season!

Mushroom Barley Soup

This soup is a winter favorite of mine! The barley adds a hearty taste and texture to the warming vegetable soup, plus it’s packed with nutrients like fiber from the barley and vegetables, beta-carotene (which our body converts to vitamin A) from the carrots and B-complex vitamins from mushrooms. I usually make a large pot of this soup early in the week and eat a bowl every day with lunch or dinner (or sometimes both)! Perfectly portable for work and perfectly nutritious, this homemade soup is a must-try for cold winter days!

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Ingredients (serves 10):

8 C low sodium vegetable broth

8 C water

1 C barley, uncooked

5 C mushrooms, sliced

1 sweet onion, small, chopped

3 garlic cloves, chopped finely

1 C carrots, chopped

1/2 C celery, chopped

1 Tbsp butter or margarine

3/4 tsp salt

3/4 tsp ground black pepper

1/4 tsp garlic powder

1/4 tsp onion powder

Directions:

1. Melt butter in a large pot. Add onions and mushrooms and sauté until slightly browned and softened, stirring occasionally (approximately 10 minutes).

2. Add carrots and celery. Add liquid (water and vegetable broth). Add spices. Bring to a boil and cook for approximately 15 minutes, until vegetables are softened.

3.Add barley and boil for another 10 minutes. Cover and reduce to a simmer for about 1 hour, stirring occasionally. Serve and enjoy!

*I love to make this soup for the entire week. If you still have leftovers at the end of the week, just store in single or double serving, airtight containers in the freezer!

The Goods: What’s Inside?

Calories 91 calories, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 18 g, Fiber 4 g, Protein 3 g, Sodium 312 mg, Calcium 32 mg

May require serious stove clean-up, but so worth it! My pot wasn't large enough and some boiled over...live and learn!

May require serious stove clean-up, but so worth it! My pot wasn’t large enough and some boiled over…live and learn!

Winter Veggie Soup with Turkey Meatballs

Winter Veggie Soup with Turkey Meatballs

This soup is great as a meal on its own, or as a hearty snack or side, and is packed with winter vegetables, like kale, parsnips, turnips and carrots. This winter veggie soup offers tons of antioxidants, like beta carotene (which is converted in our bodies to form vitamin A) and vitamin C, along with nutrients like folate, potassium and vitamin K. Also, this soup contains fiber and lean protein, which is perfect for filling you up, without filling you out! In fact, this hearty soup contains less than 250 calories per serving! I like to make a large pot of this soup on Sunday and enjoy the leftovers for lunch or dinner during the work week, when things are more hectic.

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Ingredients (serves 6):

3/4 small onion, chopped

1/2 C mushrooms, chopped

2 C baby kale, raw

1 1/2 C carrots, sliced (pieces should be about 1/4″ thick)

2 medium parsnips (about 6″ long), sliced

1 medium turnip (about 4″ in diameter), chopped

2 small yukon gold potatoes (about 2″ in diameter), chopped

16 oz lean ground turkey breast

5 C low-sodium vegetable broth

6 C water

1 Tbsp butter or Smart Balance

1 large egg

1/4 C whole wheat breadcrumbs

1 Tbsp olive or canola oil

1 small bunch dill, rinsed

1.5 tsp salt

1/8 tsp ground black pepper, plus a dash

1/2 tsp garlic powder

1/2 tsp onion powder

Nonstick vegetable oil cooking spray

Ready to bake the turkey meatballs in the oven!

Ready to bake the turkey meatballs in the oven!

Directions:

1. Preheat oven to 360 degrees Fahrenheit. Spray two 9″ x 13″casserole dishes with nonstick vegetable oil cooking spray. Set aside.

2. Empty ground turkey breast into large mixing mixing bowl. Crack egg in separate, small bowl, scramble and add to large mixing bowl. Add breadcrumbs, garlic powder and onion powder to mixture and combine. Form small meatballs (about 1/2″ in diameter) and place in casserole dishes (4 rows x 6 columns). There should be about 48 small meatballs in total. Bake in oven 15-20 minutes.

3. Melt butter in large pot over medium heat. Add onion and cook for about 4-5 minutes, stirring occasionally. Add mushrooms and oil and cook another 3-4 minutes, stirring occasionally. Add kale, dash of salt and ground black pepper and sauté until soft and slightly wilted, about 4-5 minutes.

4. Add carrots, parsnips, turnips and potatoes to large pot. Cover with vegetable broth and water. Add turkey meatballs, remaining salt salt and a 1/8 tsp ground black pepper. Add dill (remaining on stem). Cover and bring to a boil. Let boil about 45 minutes (covered), until vegetables are soft. Reduce heat to a simmer and cook another 30 minutes. Enjoy!

Sautéed kale, onions and mushrooms. Now just add the rest, bring to a boil and simmer!

Sautéed kale, onions and mushrooms. Now just add the rest, bring to a boil and simmer!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 232 calories, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 78 mg, Carbohydrates 26 g, Fiber 5 g, Protein 23 g, Sodium 787 mg, Calcium 78 mg

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