Soups are an excellent choice for lunch as they provide the necessary nutrients, vitamins, minerals, and fiber that our body needs. They are also easy to prepare and can be customized according to your taste preferences. Here are three flavorful soup recipe options you can choose from:
1. Tomato-based Soup with Chickpeas and Kale
Ingredients:
2 tbsp olive oil
1 onion, chopped
2 garlic cloves, minced
4 cups vegetable broth
28oz can diced tomatoes
1 cup chickpeas, drained and rinsed
1 kale leaf, torn into bite-sized pieces
Salt and pepper to taste
Instructions:
1. Heat olive oil in a large pot over medium heat. Add onions and garlic and cook until softened.
2. Pour in vegetable broth and diced tomatoes and bring to a boil. Reduce heat and let simmer for 10 minutes.
3. Add chickpeas, kale, salt, and pepper to the pot and stir well. Let simmer for another 5-7 minutes or until kale is tender.
Serving size: 4 servings
Calories: 269
Fat: 7g
Carbs: 42g
Protein: 12g
2. Cream of Broccoli Soup
Ingredients:
2 tbsp butter
1/2 cup all-purpose flour
1 quart milk
1 lb fresh broccoli florets
1/2 cup grated Parmesan cheese
Salt and black pepper to taste
Instructions:
1. Melt butter in a saucepan over medium heat. Whisk in flour until smooth. Cook for 1 minute while whisking constantly.
2. Gradually pour in milk, whisking constantly, and cook until thickened (about 5-7 minutes).
3. Remove from heat and add broccoli florets, Parmesan cheese, salt, and black pepper to the pot. Stir well.
4. Transfer mixture to a blender and process until smooth. Return to the same saucepan and reheat if needed.
Serving size: 4 servings
Calories: 183
Fat: 12g
Carbs: 16g
Protein: 6g
3. Coconut Curry Carrot Soup
Ingredients:
2 tbsp coconut oil
1 onion, chopped
2 garlic cloves, minced
4 carrots, sliced
1 stalk celery, sliced
1 red bell pepper, sliced
1 lemon, juiced
1 tbsp curry powder
1/2 tsp cumin
1/2 tsp coriander
1/4 tsp turmeric
1 can (14oz) coconut milk
2 cups vegetable broth
Salt and black pepper to taste
Instructions:
1. Heat coconut oil in a large pot over medium heat. Add onions and garlic and cook until softened.
2. Add sliced carrots, celery, and red bell pepper to the pot and saute for about 5 minutes or until veggies are slightly tender.
3. In a separate bowl, mix together curry powder, cumin, coriander, and turmeric. Add this spice mixture to the pot along with vegetable broth and lemon juice. Bring to a boil.
4. Add coconut milk and stir well. Reduce heat and let simmer for 10-15 minutes or until veggies are fully tender.
5. Season with salt and black pepper to taste. Serve hot.
Flo Mer