healthy tortilla soup
Super fall soups!

As temperatures drop, it’s tempting to turn to comfort foods like heavy casseroles, creamy (and butter-soaked!) mashed potatoes and rich chicken pot pies. Rather than fall into temptation, try whipping up one of these easy and delicious soups, stews or chilis. They’re guaranteed to keep you warm while satisfying your desire to fill your table with delicious, comforting fare.

Roasted Butternut Squash and Leek Soup with a Crostini

Butternut squash is a perennial fall favorite that’s chock full of anti-oxidants and vitamins. Chris Brugler, the Chef behind Chris Brugler Catering and Challah King of Beverly Hills, whipped up this nutritious, filling recipe that will set you back fewer than 120 calories and less than one gram of saturated fat per serving.

Makes 6 servings, Serving size 1 cup

Ingredients

  • 3 Butternut squash, peeled, cut in half, seeded and diced
  • 3 Tablespoons olive oil
  • 2 Leeks, split lengthwise, rinsed well
  • 2 Cups brown onion sliced thinly
  • 4 Garlic cloves, smashed
  • 1/2 Bunch basil
  • 1/4 Bunch thyme
  • 1/4 Bunch parsley stems
  • 8 Cups low sodium chicken broth
  • Salt and pepper to taste
  • Cheese cloth (see below)
  • Crostini, sliced thin (see below)

Directions

  1. Preheat oven to 450 degrees.
  2. Place diced squash on a pre-heated, oiled baking tray and roast about 30 to 35 minutes or until squash is soft.
  3. In a large pot on medium heat add 1 tablespoon oil, onion and leek, cooking for 10 to 12 minutes. Add crushed garlic and cook for an additional minute. Once you can smell the garlic, add the roasted squash, chicken broth, salt and pepper and herb-filled cheesecloth (see below).
  4. Cover and cook on medium heat for 20 minutes. With tongs, remove the cheesecloth and squeeze herb broth into your soup pot.
  5. In a blender, purée the soup in batches until smooth. Reserve some broth so you can adjust the soup to your desired thickness.
  6. Return the soup to a clean pot, bring to a simmer and adjust seasoning.
  7. Serve in a soup bowl garnished with chopped basil and a crostini crisp
  8. Crostini: In a mixing bowl gently toss with olive oil, salt and pepper. Bake in a 350-degree oven for 5 to 8 minutes.

Side note: Wash the herbs and tie in a piece of cheesecloth. This is the best way to infuse the flavor of the herbs so you can remove them.

Nutritional Value: 116 calories, 7.1 grams fat, 1 gram saturated fat, 9.8 grams carbs, 1.2 grams fiber, 101miligrams sodium, 3.7 grams protein


Salsa Chili

Nothing says “fall” like a steaming bowl of chili. Keri Glassman, a registered dietician who recently teamed up with Konsyl, suggests using soups and chilis as a way to add fiber to the diet. This high-fiber chili recipe is the perfect meal for a night spent curled up in front of the fire.

Ingredients:

  • 2 Teaspoons extra virgin olive oil
  • 1 Teaspoon finely chopped garlic
  • 3 Ounces lean ground turkey
  • 1/4 Teaspoons ground cumin
  • 1/4 Teaspoon chili powder
  • 1/2 Cup jarred chunky red salsa
  • 1 1/2 Teaspoon coarsely chopped roasted cashews
  • 1/4 Cup canned red kidney beans, rinsed and drained
  • 1 Teaspoon Konsyl Original Formula

Directions:

  1. Heat the oil in a small saucepan over medium heat. Reduce the heat to low and add the garlic and turkey.
  2. Cook about 3 minutes, stirring constantly to break up the meat and prevent sticking, until the meat is no longer pink.
  3. Add the cumin, chili powder, salsa and cashews, stirring to combine. Cook for one minute.
  4. Stir in the beans and continue cooking one more minute, or until heated through..
  5. Add Konsyl, stir to combine.

Side note: Allow recipe to continue simmering for up to 30 minutes to create a thicker chili.


Hot and Spicy Vegetarian Chili

Now that summer’s over, cold veggies and salads just don’t seem as appealing. If you’re looking for an easy way to add more veggies to your fall diet, this Hot and Spicy Vegetarian Chili recipe provided by Erin Polinski, registered dietician and author of Belly Fat Diet for Dummies, is sure to hit the spot. Follow the recipe exactly, or make adjustments based on personal preferences, like we did in our adapted video, below.

Makes six servings

Chili ingredients

  • 2 Tablespoons olive oil
  • 3 Garlic cloves, finely chopped
  • 1 Green bell pepper, chopped
  • 1 Red bell pepper, chopped
  • 1 Medium green onion, finely chopped
  • 3 Large celery ribs, chopped
  • 1, 28-ounce can no-salt-added diced tomatoes
  • 1 Recipe Chili Seasoning (see below)
  • 4 Cups water
  • 2 Cups red kidney beans, cooked and drained (16 ounce can, drained)
  • 2 Cups cannellini beans, cooked and drained (16 ounce can, drained)
  • 1 Cup black beans, cooked and drained (8 ounce can, drained)
  • 1 Jalapeño, chopped

Chili seasoning ingredients:

  • 1 Tablespoon chili powder
  • 1 Teaspoon turmeric
  • 2 Teaspoons black pepper
  • 1 Tablespoon crushed red pepper flakes
  • 1 Teaspoon garlic powder
  • 1 Teaspoon onion powder
  • 2 Teaspoons ground cumin
  • 1 Teaspoon salt
  • 1 Teaspoon paprika
  • 1 Teaspoon dried oregano

Directions

  1. In a large stock pot, add olive oil over a medium heat. Add garlic, bell peppers, onion and celery, cooking until the vegetables are softened, about 8 to 10 minutes.
  2. Mix up your chili seasoning by combining the chili powder, turmeric, black pepper, red pepper flakes, garlic powder, onion powder, cumin, salt, paprika and oregano in a small bowl.
  3. Add tomatoes, chili seasoning and 4 cups of water to the stock pot. Allow to simmer over medium heat for 20 minutes.
  4. Stir in the kidney beans, cannellini beans, black beans and the jalapeño (seed the jalapeño if you want there to be less heat in the chili), and allow to simmer for an additional 30 minutes. Serve warm.

*Excerpted with permission from the publisher, Wiley, from “Belly Fat Diet for Dummies” by Erin Palinski-Wade, RD, CDE, Copyright © 2012.


Lamb Stew

For a protein-packed, hearty dish, consider cooking up this Lamb Stew recipe provided by Sadaf Foods, a leader in healthy Mediterranean, Kosher and specialty foods. To make your meal complete, serve with artichokes or asparagus.

Ingredients:

  • 1½ Boneless lamb shoulder cut into 2 inch cubes
  • 4 Tablespoons Sadaf Grapeseed Oil
  • 1 Onion, finely chopped
  • 1 Large garlic clove, finely chopped
  • 2/3 Cup white wine
  • 1 Can Sadaf Green Peas
  • 4 Sprigs rosemary
  • 1 Cup water or stock
  • Salt & pepper to taste

Directions:

  1. Place the oil in a large pan, adding the onion and garlic, sauteeing for about a minute.
  2. Add the lamb, continuing to sauté for about 10 minutes, until the meat is browned.
  3. Pour the wine into the pan and let it reduce before adding stock or water and rosemary.
  4. Bring the ingredients to a boil and let simmer for 1 to 1 ½ hours, until lamb is tender and sauce is reduced.
  5. Add the peas and cook for another 10 minutes before serving.

Chicken Broccoli Corn Chowder

There’s nothing wrong with a standard chicken soup during the fall months, but this Chicken Broccoli Corn Chowder recipe from Lauren Kelly, a Certified Nutritionist from New Jersey and the voice behind Lauren Kelly Nutrition, ups the ante when it comes to health-filled flavor.

Ingredients

  • 5 Turkey bacon slices
  • 1 Tablespoon butter
  • 1 Medium onion, chopped
  • 1/2 Cup chopped mushrooms
  • 1/4 Cup all purpose flour
  • 6 Cups low-salt chicken broth
  • 2 Cups peeled butternut squash, cubed into 1/2-inch pieces
  • 2 Medium sweet potatoes, peeled, cut into 1/2-inch cubes
  • 1 Tablespoon thyme, dried
  • 1 16-ounce bag frozen corn kernels
  • 1 Cup milk (skim)
  • 1 Cup broccoli, chopped
  • 1 Cup roasted or grilled chicken, diced
  • 1/2 cup plus 1/4 cup chopped green onions
  • 1/2 cup plus 2 tablespoons chopped fresh cilantro
  • Salt & pepper to taste

Directions:

  1. Cook bacon in large pot over medium-high heat until crisp. Using slotted spoon, transfer bacon to paper towels to drain. Add butter to pot; melt over medium-high heat.
  2. Add onions and mushrooms. Sauté until onions are soft, about five minutes.
  3. Add flour; stir 2 minutes.
  4. Mix in broth, then squash, sweet potatoes and thyme; bring to a boil.
  5. Reduce heat to medium-low; simmer uncovered until squash and potatoes are tender, about 10-12 minutes.
  6. Add corn, milk and broccoli. Simmer until corn and broccoli are tender, about 10 minutes.
  7. Add chicken, 1/2 cup green onions, and 1/2 cup cilantro; simmer five minutes. Season with salt and pepper.
  8. Ladle chowder into bowls; sprinkle with remaining green onions, cilantro and chopped bacon.

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