What you’ll love about this lentil soup recipe: 

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• Smoky + savory: Harissa brings the heat, roasted red peppers round it out.
• Pantry-forward: Brown lentils, jarred peppers, broth — there’s a good chance you already have it all.
• Meal-prep approved: Makes a generous batch that gets better with time and keeps great in the freezer!

Vegetarian Lentil Soup with Harissa and Roasted Red Peppers

Welcome to Soups That Eat Like a Meal — my unapologetically cozy corner of the internet for everyone who agrees that soup is a love language. These are soups with substance. You can serve them with crusty bread or a side sald if you want, but they’re meant to be hearty enough that you don’t have to. If you like your dinner to be comforting and luxurious, but with a minimal amount of effort, you’re in the right place.

This smoky lentil soup is the kind of weeknight recipe that make you feel like you pulled it all together. It’s cosy and satisfying, and won’t leave you with a huge pile of dishes to wash.

It leans on a few strategic shortcuts — pre-chopped mirepoix, jarred roasted peppers, and refrigerated or canned lentils — so you can get straight to the part where your kitchen smells amazing.

The harissa does a lot of heavy lifting in the flavor department, while the lemon at the end cuts through the richness with just enough brightness to balance things out and keep it from feeling muddy.

Even better, it freezes well so it’s great for meal prep, and it’s easy to dress up with fun garnishes like cilantro, a drizzle of olive oil, or , my favorite, a lemony yogurt that makes the soup extra creamy and bright.

As soon as I took my first taste, I knew I was going to want a second bowl!

lentil soup Ingredients

To make a simple yet satisfying lentil soup, you’ll need:

Pre-chopped mirepoix. This blend of onion, carrot, and celery is the base of so many delicious meals. Look for it in the produce section at Trader Joe’s or your favorite supermarket. If you can’t find it pre-chopped, you can dice 1 small onion, 2 carrots, and 2 ribs of celery. It’s the same, but less convenient.

Harissa. Harissa is a North African chili paste or spice blend that’s bold, smoky, and a little spicy, with a rich depth of flavor. It’s traditionally made with dried red chilies, garlic, olive oil, spices like cumin and coriander and adds so much flavor to recipes like this soup. It typically comes is a tube or small jar and can be purchased in specialty grocery stores, the ethnic foods aisle of some large grocery stores or on Amazon.

• If you can’t find harissa, you can approximate it’s flavor in this recipe by combining 1 Tablespoon each tomato paste and olive oil with 1 teaspoon smoked paprika, 1/2 teaspoon ground cumin, and a pinch of cayenne or crushed red pepper.

Roasted red peppers. These add a sweet, smoky flavor to the soup.

Cooked brown lentils. Using pre-cooked lentils saves a ton of time. You can find cooked lentils in the refrigerated produce section or use canned lentils.

Vegetable broth + Water. I use one carton of broth and add an extra cup of water to give the soup enough volume.

Lemon. Lentils have an earthy flavor and can taste heavy. A little lemon juice at the end adds acidity and perks the soup up.

Plain Greek Yogurt. Adds more acidity and a bright, creamy finish to the soup.

How To Make smokey lentil soup

Start by cooking the vegetables in a little olive oil until they begin to soften.

Add the garlic, tomato paste, and harissa and give it a good stir. Cooking the them for a minute before adding liquid helps deepen their flavor and makes a huge difference in the recipe’s final flavor.

Next, add the roasted red peppers, lentils, broth, and water and simmer it for about 20 minutes to let the flavors meld.

Finally, use an immersion blender (or transfer to a blender) to puree the soup about halfway. This way, you get a creamy texture while still keeping some texture for interest.

To give the soup and extra-special finish, mix together 1 cup of plain Greek yogurt with the zest and juice from 1 lemon, a teaspoon of olive oil, and a generous pinch of flaky salt. Drizzle the yogurt over each individual bowl of soup, or stir it right into the pot.

Frequently asked questions

More recipes you’ll love:

• Creamy Chicken and Gnocchi Soup
• 30-Minute Tortellini Vegetable Soup
• Spicy Broccoli and 3 Cheese Soup
• Instant Pot Chicken Tortilla Soup
• Miso Potato Soup with Crispy Chickpeas

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Smoky Lentil Soup with Harissa and Yogurt

Smoky Lentil Soup with Harissa and YogurtThis lentil & roasted red pepper soup uses pantry staples (hello, jarred peppers + harissa!) and comes together in 35 minutes. Top it with lemon yogurt and pretend you planned it all day.

Course Healthy Weeknight Dinner Recipes

Cuisine American

Keyword lentil soup, spicy lentil soup, vegetarian soup recipe

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4 servings

Calories 361kcal

Author Lauren Keating

Ingredients

• 2 Tablespoons olive oil
• 2 cups chopped mirepoix (onion, carrot, celery mix)
• 2 cloves garlic minced
• 1 Tablespoon tomato paste
• 2 Tablespoons harissa
• 12 ounces roasted red peppers drained and chopped
• 3 cups cooked brown lentils rinsed
• 4 cups low sodium vegetable broth
• 1 cup water
• ½ lemon juiced
• Salt and pepper to taste
• Fresh cilantro for garnish

For the Lemon Yogurt

• 1 cup plain Greek yogurt
• 1 teaspoon olive oil
• 1 lemon zest and juice
• 1 pinch kosher salt

Instructions

• Heat 2 Tablespoons olive oil in a large pot over medium heat.
• Add 2 cups chopped mirepoix and cook 4–5 minutes, until slightly softened.
• Add 2 cloves garlic , 1 Tablespoon tomato paste, and 2 Tablespoons harissa. Cook 1 minute, stirring constantly, to bloom the spices.
• Stir in 12 ounces roasted red peppers,3 cups cooked brown lentils , 4 cups low sodium vegetable broth, and 1 cup water. Bring to a boil, then reduce heat to medium-low and simmer uncovered for 10 minutes.
• Blend about half the soup with an immersion blender for a creamy texture (or leave it chunky if you prefer).
• Stir in ½ lemon (juice) and season with salt and pepper.

To make the lemon yogurt:

• In a small bowl, combine 1 cup plain Greek yogurt, 1 teaspoon olive oil, zest and juice from 1 lemon, and 1 pinch kosher salt. Stir until well blended.

To serve:

• Divide the soup between four bowls and top with fresh cilantro and a drizzle of lemon yogurt.

Nutrition

Serving: 1serving | Calories: 361kcal | Carbohydrates: 52g | Protein: 21g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.003g | Cholesterol: 3mg | Sodium: 1390mg | Potassium: 873mg | Fiber: 18g | Sugar: 12g | Vitamin A: 610IU | Vitamin C: 71mg | Calcium: 139mg | Iron: 6mg

This recipe for Smoky Lentil Soup with Harissa originally appeared on my other site, The Busy Foodie.

What you’ll love about this recipe:

• Ready in 30 minutes: Fire roasted corn and poblano peppers give this soup loads of flavor in a short amount of time.
• Made for topping: Let everyone at the table get creative with their toppings to make a one of a kind bowl. From the traditional sprinkle of Cotija, to a zesty punch of lime, or an extra dollop of sour cream – you can tailor your bowl to your heart’s content.
• Freezer friendly: Freeze your leftovers for a quick and easy meal in the coming weeks! Your future self with thank you.

A summer Staple gets a makeover for the cool weather

Street corn is the ultimate culinary chameleon.

Whether it’s at a backyard BBQ, a tailgate party, or a low-key family dinner, it always seems to fit the occasion. It’s a staple for us all summer long, but this spectacular makeover brings it into comfort food territory that’s perfect for winter!

This street corn chowder takes all the flavor of street corn – fire-roasted corn, smokey chile powder, and salty cotija cheese – and rounds it out with sour cream for a velvety finish.

But the real fun is adding toppings. From cilantro and lime wedges to jalapeno slices and tortilla chips, you can dress this soup up so many different ways.

I could go on, but I’d rather have you taste it. Brace yourself for a culinary fiesta, and let’s get cooking!

Ingredients and Substitutions

• Fire Roasted Corn: Frozen fire-roasted corn adds extra flavor without any extra effort. The fire roasting process enhances the corn’s natural sweetness and add a touch of smokey flavor. If you can’t find it, you can also roast fresh sweet corn in a skillet for a similar flavor.  
• Poblano Peppers: Fresh poblano peppers echo the flavor of the ancho chile powder and give this soup a pop of freshness and a hint of heat. If you don’t like spicy food, you can swap them out for red or green bell pepper. If you do like spice, turn up the heat with green chiles.
• ​Ancho chile powder: Ancho chile powder is made from dried poblano peppers and is one of the key flavors of Mexican street corn. It has a mild heat and gives the chowder just the right amount of heat, smoky flavor, and color to our chowder.
• Yellow Onion & Garlic: These aromatic staples help build the base flavor.
• Broth: Chicken or vegetable, it’s your choice. Choose a low-sodium variety to give yourself more control over your soup’s saltiness.
• Sour cream: Gives the chowder a creamy finish. You can substitute half and half, heavy cream, or canned coconut milk. 
• Cotija Cheese: This aged, dry cheese brings a wonderful, salty balance to the sweetness of the corn. If you can’t find it, feta cheese is a nice substitute.
• Fresh Lime Juice & Zest: A vibrant burst of citrus to brighten up the chowder.
• Fresh Cilantro: Our finishing touch! Cilantro adds a fresh, bright flavor to your soup.

How to make street corn chowder

Sautee the onions and poblano peppers in a large soup pot until they’re soft. Add the chile powder and salt and stir everything around for a minute to let the spices toast.

Add the fire-roasted corn and broth and bring it all to a simmer.

Puree the soup with an immersion blender.

Reduce the heat and stir in the sour cream, cheese, and cilantro.

Serve the chowder with your favorite toppings.

Commonly asked questions

More delicious corn recipes you’ll love:

• Classic Street Corn
• Esquites (Street Corn Salad)
• Buffalo Street Corn
• Goat Cheese Street Corn
• Curry Corn Salad
• Instant Pot corn chowder

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Mexican Street Corn Chowder

Discover the elegance of simplicity with this Street Corn Chowder recipe. Packed with vibrant vegetables and providing tons of comforting flavor in every spoonful, it's a gourmet experience ready in under 30 minutes.

Course Soups and Stews

Cuisine American

Keyword Mexican street corn soup, street corn chowder

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 513kcal

Author Lauren Keating

Ingredients

• 2 tablespoons olive oil
• 1 small onion diced
• 1 Poblano pepper diced
• 2 garlic cloves minced
• 6 cups frozen corn fire roasted, preferred
• ¼ teaspoon ancho chili powder
• ½ teaspoon kosher salt
• 4 cups chicken stock or vegetable broth
• tablespoon fresh lime juice
• 1 teaspoon grated lime zest
• ½ cup sour cream
• ½ cup grated Cotija cheese
• ¼ cup cilantro chopped
• lime wedges, tortilla chips, etc, for serving

Instructions

• Add the oil to a large soup pot or Dutch oven over medium heat. When hot, stir in the onions, poblano pepper and garlic and cook for 3-4 minutes, until softened.
• Add the corn, chili powder, and salt. Stir and cook for 1-2 minutes. Stir in the broth, lime juice and lime zest. Simmer over low heat for 15 minutes, or until heated through.
• Use an immersion blender to blend the soup into a chunky puree.
• Stir in the sour cream, cotija cheese, and cilantro. Simmer over low heat until warmed through.
• Top with additional ancho chile powder. Serve with lime wedges, tortilla chips, sour cream, and all of your favorite toppings.

Nutrition

Serving: 1serving | Calories: 513kcal | Carbohydrates: 72g | Protein: 18g | Fat: 22g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Cholesterol: 41mg | Sodium: 873mg | Potassium: 1119mg | Fiber: 8g | Sugar: 6g | Vitamin A: 491IU | Vitamin C: 45mg | Calcium: 150mg | Iron: 3mg

What you’ll love about this easy corn chowder recipe:

• 40-Minute Recipe. An electric pressure cooker makes this recipe super fast, and almost entirely hands-off. 
• Perfect for Meal Prep. Pack up your leftovers for weekday lunches (you don’t even need to reheat it!) or freeze it for a dose of summer flavor in the colder winter months. 
• Naturally Vegetarian and Gluten-Free. 

Instant Pot Corn Chowder: The Perfect Vegetarian Soup for the Season

Summer corn is so sweet and juicy and is fantastic grilled simply with butter and salt, cut off the cob onto a salad, or transformed into a silky-smooth soup like this one. 

If you’re looking for a new way to use it, you have to try this chowder!

It has a bright and fresh flavor with a creamy sweetness that’s peppered by fresh herbs. It’s rich and cozy, but won’t weight you down in the summer heat. Plus, it’s made right in your Instant Pot, so it doesn’t heat your kitchen up at all.

It’s so delicious served either piping hot or chilled — you’re going to love it! 

Ingredients for Instant Pot Potato Corn Chowder

This creamy chowder recipe is a great way to highlight fresh sweet corn that’s always so great this time of year,

• Fresh Corn. Fresh corn on the cob is the key to this 
• Onion. Onion sautéed in butter gives this soup a delicious foundation. You can also substitute shallot for an even more luxurious flavor. 
• Potatoes. This broth is thickened with tender potatoes, giving the chowder its creamy base and a silky texture without adding additional starch or flour. 
• Vegetable Broth. I always like to use a low-sodium vegetable stock made without tomatoes. There’s a great recipe for it in my cookbook, but I also really enjoy College Inn garden vegetable broth. 
• Pepper Jack Cheese. For a subtle spiciness that pairs so well with the sweet corn. As always, I recommend shredding your own cheese rather than buying it pre-shredded. 
• Sour Cream. For even more richness and a bright, tangy flavor. 
• Fresh Thyme.
• Fresh Chives.

How to Make It

Start by sautéing your aromatics. Corn and butter is such a classic pairing, but you can use olive oil or avocado oil if you prefer. 

Next, add your corn, and cook it for a few minutes to get it a little toasty and browned.

Add the potatoes, broth, and herbs and cook under high pressure until soft. 

Stir in the sour cream and cheese, then blend the soup until smooth. You can use an immersion blender right in the pot or use a high-speed blender.

If your soup is too thick, you can add more broth.

If it’s too thin, turn on the sautee function and simmer it for a few minutes with the lid off.

Substitutions and Variations

• Sprinkle with Trader Joe’s Everything But The Elote seasoning
• Top with crumbled smoky bacon (or veggie bacon).
• Don’t like spicy? Use mozzarella cheese instead of pepper Jack. 
• If you don’t need this soup to be vegetarian, you can use low-sodium chicken broth instead of vegetable stock. 
• Top the soup with extra corn, chopped herbs, green onions, or cheese. 
• No sour cream? You can substitute heavy cream, coconut milk, or fat free half and half.

Frequently Asked Questions About Corn Chowder

More vegetarian Instant Pot recipes you’ll love

• Instant Pot Apple Sauce
• Vegetarian Chili Mac
• Instant Pot Barbecue Baked Beans
• Sweet Potato Quinoa Chili

More delicious soup recipes

• Spicy Broccoli and 3 Cheese Soup
• Creamy Mushroom + Quinoa Soup
• The Best Easy Cabbage Soup
• Chicken Sweet Potato Soup
• Creamy Chickpea Soup with Bacon and Fresh Herbs
• Lightened Up Stuffed Pepper Soup

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Instant Pot Corn Chowder Recipe

Instant Pot corn chowder is a delicious way to harness the sweet flavor of fresh summer corn. Your whole family will love this simple but delicious soup recipe!

Course Soups and Stews

Cuisine American

Keyword corn chowder, instant pot corn soup, vegetarian corn chowder

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Time to Pressure 10 minutes minutes

Total Time 40 minutes minutes

Servings 4

Calories 374kcal

Author Lauren Keating

Equipment

• Instant Pot
• Immersion Blender

Ingredients

• 2 Tablespoons unsalted butter
• ½ onion minced (about 1/4 cup)
• 1 clove garlic minced
• 2 large Yukon Gold potatoes about 3 cups
• 4 cups fresh corn kernels from 4 corn cobs
• 2 ½ cups low-sodium vegetable broth or chicken stock
• 1 bay leaf optional
• 1 teaspoon salt
• ¼ teaspoon pepper
• ¼ teaspoon fresh thyme leaves
• ¼ teaspoon chopped chives
• ½ cup sour cream
• ½ cup shredded Pepper Jack cheese

Instructions

• Melt the butter using the Sauté function of the pressure cooker. When melted, add the butter. Stir in the garlic and onion and saute for 2-3 minutes, until the onion is soften and translucent.
• Stir in the corn; let cook another 2 minutes.
• Add in the potatoes, chicken broth, salt, pepper, and herbs, scraping any browned bits form the bottom of the pot.
• Place the lid on the pot and lock into place. Set the pressure valve to sealing. Cook on HIGH pressure for 15 minutes.
• Quick release the pressure and carefully remove the lid. Season with salt and pepper. Stir in the sour cream and cheese.
• Blend the soup, using either an immersion blender in the pot or in a traditional blender, until smooth.

Nutrition

Serving: 1serving | Calories: 374kcal | Carbohydrates: 49g | Protein: 12g | Fat: 18g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 45mg | Sodium: 705mg | Potassium: 848mg | Fiber: 6g | Sugar: 13g | Vitamin A: 761IU | Vitamin C: 29mg | Calcium: 156mg | Iron: 2mg

Soup is one of the easiest meals to make, and this curried butternut squash soup is no exception.

Whether you’re looking for a new soup to add to your repertoire or simply want a delicious and hearty meal, this butternut soup with shrimp is a great choice.

The combination of curry and butternut squash is perfect, and the shrimp gives it a delicious boost of protein.

Whether you follow the standard recipe or the suggestions for making a vegan version, you’re bound to love it. I’ve made it both ways and enjoy it every time. This is a tried and true recipe that my family has made for years.

I highly recommend serving this soup with a chunk of crusty bread to help you sop up every last drop!

What you’ll love about this butternut soup recipe:

• SIMPLE INGREDIENTS – All of the ingredients can be found in your local grocery store making it an easy option.
• CHOCK FULL OF VEGGIES – A great way to get in your daily dose of vegetables.
• PREP AHEAD – This soup reheats beautifully, so it’s perfet for meal prep!
• FILLING – The soup is hearty and nourishing, but still light and healthy.
• SPECIAL DIET FRIENDLY – This soup is naturally gluten free and it’s easy to make vegan or whole 30 compliant with a few adaptations that outline below.

Key ingredients for curried butternut squash soup

• Butternut Squash. Choose a firm squash that feel heavy for it’s size and weighs 2-3 pounds. If squash is out of season, you can use frozen butternut squash; just skip the roasting step!
• Potatoes. White potatoes make this soup extra creamy!
• Milk. I like to use whole milk in this recipe for the best flavor and texture, but whatever’s in your fridge will work.
• Broth. You can use either vegetable broth or chicken stock.
• Curry powder. This is the ingredient that gives the soup it’s vibrant yellow color and flavor. You can find curry powder in the spice aisle of most supermarkets.
• Garlic, fresh thyme, and ground ginger. Some of my favorite flavors!
• Shrimp. I like to use large shrimp for this recipe, but you can use whatever size you have on hand. Be sure to remove the tails before adding them to the soup so you don’t need to fuss with them while you eat!
• Lime juice. I love the brightness a squeeze of fresh lime juice adds to this soup.
• Sriracha.  If you like a little heat, add 1-2 teaspoons of sriracha.

How to make curried butternut squash soup with shrimp

Step 1: Prep your ingredients. Split the squash down the center and scoop out the seeds. If you’re feeling ambitious, roast the seeds for a tasty snack! Peel and chop the remaining vegetables.

Step 2: Roast the squash. Roasting the squash until it’s tender and caramelized gives this soup a beautiful flavor.

Step 3: Saute the vegetables. Cook the vegetables in butter for a few minutes to soften them. Then add the broth, shrimp, and bay leaves and bring to a boil. Cook until the vegetables are very soft and the shrimp is cooked through.

Step 4: Puree. Discard the bay leaves. Add the cooked vegetables, squash, and broth to a blender. Blend until smooth.

Step 5: Season. Return the soup to the pot and stir in the remaining ingredients. Simmer for a few minutes to cook the shrimp and let the flavors meld. Serve with sriracha drizzled on top if you want!

Common questions about butternut squash soup

More delicious winter squash recipes

• Roasted Butternut Squash
• How to Roast Acorn Squash
• How to Bake Spaghetti Squash
• Butternut Squash Bisque with Maple Whipped Cream
• Sausage Stuffed Acorn Squash
• Honey Chipotle Roast Acorn Squash
• Butternut Squash Enchiladas with Easy Mole Sauce
• Red Curry Squash with Thai Basil
• Pomegranate + Roasted Butternut Squash Salad
• Cajun Stuffed Spaghetti Squash

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Curried butternut squash soup with shrimp

Butternut squash soup is common, but once curry and shrimp are added, this dish is anything but ordinary! This is a tried and true recipe that my family has made for years.

Course Soup, Soups and Stews

Cuisine American

Keyword butternut squash recipe, butternut squash soup, winter squash recipes

Prep Time 20 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 20 minutes minutes

Servings 8 servings

Calories 288kcal

Author Lauren Keating

Ingredients

• 2-3 lb butternut squash
• 1 Tbsp olive oil
• 1 yellow onion diced
• 3 celery ribs sliced
• 3 carrots peeled and sliced
• 2 white potatoes cubed
• 4 Tbsp unsalted butter
• 2 garlic cloves minced
• 2 Tbsp curry powder
• 2 Tbsp fresh thyme leaves or 1/4 tsp ground thyme
• ¼ teaspoon ground ginger
• 8 cups low sodium chicken or vegetable broth
• 1 pound raw shrimp (medium to large) tails removed
• 2 bay leaves
• 2 cups whole milk
• 1 Tbsp lime juice
• 2 Tbsp Sriracha

Instructions

• Heat your oven to 425°F.
• Cut the butternut squash in half, length-wise, and scoop out the seeds. (Discard the seeds or save for another use). Place the butternut squash on the prepared pan, drizzle with olive oil, and season with salt and pepper.
• Roast for 45 minutes, or until a fork pearces the squash easily.
• Let cool, scoop the squash from the skin and place in your blender.
• Meanwhile, add in the unsalted butter to a large soup pot over medium heat. When the butter is melted, add the potatoes, carrots, and onions. Cook, stirring frequently, until the vegetables are soft and the onion is translucent, about 15-20 minutes. Add the garlic and cook for 1 more minute.
• Stir in 4 cups of broth and the bay leaves. Bring to a boil, then down to a simmer until the veggies are very soft , about 10 minutes.
• Discard the bay leaves and transfer the shrimp and broth to the blender.
• Cover and blend on medium-high until all the veggies are pureed.
• Pour the veggie mixture back into the pot. Stir in the milk, remaining 4 cups of broth, shrimp (tails reoved),c urry powder, thyme, ginger, and lime juice. Simmer for 5 minutes, or until the flavors meld and the shrimp is cooked through.
• Drizzle with sriracha, as desired.

Nutrition

Serving: 1serving | Calories: 288kcal | Carbohydrates: 32g | Protein: 17g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 94mg | Sodium: 527mg | Potassium: 1080mg | Fiber: 5g | Sugar: 8g | Vitamin A: 16365IU | Vitamin C: 41mg | Calcium: 204mg | Iron: 3mg

I always get excited when chilly weather starts settling in, because that means it’s time for comforting and delicious chili!

This sweet potato quinoa chili is one of my favorites because it’s packed with protein and nutrients but still feels indulgent. Plus, it’s perfect for serving a big crowd!

This easy vegan chili recipe is made in your slow cooker in just three simple steps. All you need to do is prep your ingredients, dump them into the slow cooker and let it cook for a high-protein and high fiber chili that’s filling and satisfying with minimal effort!

It’s the perfect comfort meal to make on a cold day and makes amazing leftovers.

Even though this chili is simple to make, it is also nutrient-dense. It has a high amount of fiber coming from the beans and quinoa as well as protein. Plus all of the ingredients in this chili are naturally gluten-free, vegetarian, and vegan while still being satisfying and filling. 

What you’ll love about this recipe:

• VEGETARIAN AND GLUTEN-FREE – Sweet potato quinoa chili is the perfect warming comfort food for vegetarians, vegans, and anyone following a gluten-free lifestyle.
• SIMPLE INGREDIENTS – All of the ingredients can be found in your local grocery store making it an easy option.
• PREP AHEAD – Prep the ingredients the night before and place them in your slow cooker in the fridge so all you’ll need to do is remove it from the fridge and turn it on in the morning. Just dump and go!

Vegan Sweet Potato Chili Ingredients

• Sweet Potato – Adds beautiful orange color and some natural sweetness to the chili. 
• Yellow Bell Pepper – Gives a fresh garden taste to the chili. Use red, orange, or green peppers if you can’t find yellow. 
• Garlic & Onion – These two aromatic vegetables are classic in flavoring soups and chili recipes. 
• Diced Tomatoes & Tomato Paste – Gives the chili a light tomato base and acidity. 
• Vegetable Broth – A flavorful and nutrient-dense liquid that cooks into the quinoa and sweet potatoes for great flavor. You can substitute with chicken broth if needed. 
• Black Beans – These high-protein beans add a hearty and satisfying addition to the chili.
• Quinoa – This grain bulks up the dish by soaking up all the flavors in the chili. 
• Chili Spices & Seasonings – You’ll need chili powder, cumin, smoked paprika, cayenne and salt as the flavor base. 
• Unsweetened Cocoa Powder – Cocoa powder boosts the flavor of the chili adding a great depth of flavor. You can omit if desired.

How to Make Slow Cooker Sweet Potato Quinoa Chili

Prep your ingredients. Peel and chop your sweet potato and dice your bell pepper and onion. Cut the garlic clove into a fine mince. Add chopped vegetables to the slow cooker. 

Add everything to the slow cooker. Along with the chopped vegetables, add beans, quinoa, broth, tomato along with spices and seasonings. Give everything a stir to combine fully.

Slow cook the chili. Set the slow cooker to HIGH to cook for 4 hours or on LOW to cook for 7 to 8 hours. Chili is finished cooking when all of the liquid is absorbed by the quinoa and sweet potatoes are fork tender.

Serve hot in bowls with your favorite garnishes and sides. 

The Best Chili Toppings and Garnishes

The best way to serve this slow cooker sweet potato quinoa chili is by adding your favorite toppings. Feel free to add any of the following to garnish the final dish:

• Chopped green onions
• Sliced avocado
• Salsa
• Corn chips
• Fresh cilantro
• Sliced jalapeño
• Lime wedges for fresh lime juice
• Tortilla chips
• Pickled jalapeno
• Plant-based sour cream
• Freshly chopped tomatoes
• Sweet corn kernels
• Pico De Gallo

Chili Lover?

Looking for more delicious chili recipes? I have tons!

• Slow Cooker Lentil and Pumpkin Chili
• Smoky and Sweet Turkey Chili
• Vegetarian Instant Pot Chili Mac
• White Chicken Chili
• Three Bean Crockpot Chili
• Beef and Bean Chili

You might also like my Creamy Mushroom + Quinoa Soup or Sweet Potato and Quinoa Patties.

If slow cookers are your jam, be sure to grab a copy of my Healthy Meal Prep Slow Cooker Cookbook!

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Slow Cooker Sweet Potato Quinoa Chili

This sweet potato quinoa chili is the perfect healthy comfort food! It’s naturally vegan and gluten-free, so it's great for those with dietary restrictions.

Course Soups and Stews, Vegetarian Recipes

Cuisine American

Keyword sweet potato chili, sweet potato quinoa chili, vegan sweet potato chili

Prep Time 30 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 30 minutes minutes

Servings 6 servings

Calories 260kcal

Author Lauren Keating

Ingredients

• 1 sweet potato peeled and chopped (about 1 pound)
• 1 yellow bell pepper chopped
• 1 red onion chopped
• 4 cloves garlic minced
• 2 tablespoons tomato paste
• 2 cans fire-roasted diced tomatoes
• 3 cups vegetable broth
• 2 cans black beans drained and rinsed
• ½ cup quinoa rinsed
• 1 tablespoon chili powder
• 1 tablespoon unsweetened cocoa powder
• 1 ½ teaspoons ground cumin
• ½ teaspoon smoked paprika
• ⅛ teaspoon cayenne
• 1 teaspoon kosher salt

Instructions

• Add of the ingredients to the slow cooker and stir to combine.
• Cook on high for 4 hours or low for 7 to 8 hours.
• Spoon into bowls and garnish as desired.

Notes

Nutrition

Serving: 1serving | Calories: 260kcal | Carbohydrates: 50g | Protein: 12g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1157mg | Potassium: 686mg | Fiber: 12g | Sugar: 7g | Vitamin A: 6772IU | Vitamin C: 43mg | Calcium: 104mg | Iron: 4mg

CREAMY VEGETABLE QUINOA SOUP IS A COZY WINTER MEAL

If there’s one thing to know about me, it’s that I love soup. I could probably eat it every day, especially in the fall and winter, and I have enough soup recipes to fill a book (maybe even two!).

You’re going to love this healthy vegetable quinoa soup recipe, I just know it! It’s basically the perfect soup for a rainy fall day: warm and cozy with tons of texture and flavor to keep things interesting.

Just like my super popular chicken and cauliflower rice soup, this quinoa soup gets is enriched with coconut milk. This gives the broth a luxuriously silky texture and creamy flavor while keeping the recipe entirely vegetarian.

Ingredients for Homemade Mushroom Soup with Quinoa

This recipe relies on nutritious kitchen staples to give it tons of flavor. This is great because if you keep a well-stocked fridge, you’ll be able to throw this healthy soup recipe together any time a craving hits!

To make it, you’ll need:

• Mushrooms. You can use either white mushrooms or cremini mushrooms in this soup, so grab whichever you’re in the mood for.
• Quinoa. If you’ve never tried quinoa in soup before, you’re going to love it — it has so much texture and it doesn’t break down or get soggy like rice can. For the best results, cook the quinoa separately and stir it in at the end. That way it doesn’t soak up all of the broth and make your soup too thick.
• Carrots. I like to use pretty big pieces of carrot in this soup for added texture. (In case you haven’t noticed yet, this soup is all about texture!) The larger pieces mean it will take a little longer to cook, but I think it’s worth it. If you’re in a rush, you can cut the carrots into coins so they cook faster.
• Onion and Garlic. What recipe is complete without them?
• Canned Coconut Milk. This is where the magic happens. You’re looking for canned coconut milk here, not refrigerated coconut milk beverage like you’d pour onto a bowl of cereal. Shake the can well before opening it in case the solids have separated from the coconut water. Once you add the coconut milk, don’t return the soup to a boil as this can cause it to separate and curdle.
• Vegetable Broth. This will form the base of your soup. I always keep a few cartons in my cabinet, but Better Than Bouillon works in a pinch. You can buy it online or in most grocery stores. Trader Joes also makes their own version which is also really good.
• Cornstarch. This helps thicken the broth and give it a silky texture. It also helps stabilize the coconut milk and helps prevent it from breaking down.
• Lemon Juice. For that bright pop of flavor every soup needs! If you don’t have a lemon on hand, you can also use a teaspoon of apple cider vinegar.
• Dried Herbs. I love adding dried crushed rosemary, thyme, and red pepper flakes to give this hearty soup recipe fons of flavor. Crushed rosemary has a nice texture than regular dried rosemary, so it doesn’t feel like you’re eating pine needles. If you only have regular rosemary, you can use a knife to finely dice it until it has the consistency of ground pepper.

Cooking with quinoa

Quinoa is great in everything from soups like this one. You can also use it as a base for grain bowls, a filling for stuffed mushrooms or peppers, or even as a gluten-free breading for chicken fingers! If you haven’t tried it yet, I highly recommend it.

While often used as a grain, quinoa is actually a seed from a plan native to Peru. It’s related to beets, chard, and spinach — but it definitely doesn’t taste like any of them!

Quinoa is a good source of protein, iron, and fiber, and is often called a superfood for its robust nutritional profile.

In nature, quinoa seeds are coated with bitter substances called saponins. These help keep the plant safe by deterring animals from eating them as well as protecting them from bacteria, fungi, and viruses.

Removing saponins from quinoa

These saponins are extremely bitter and can leave you with an upset stomach. Luckily, they can be removed easily by rinsing the quinoa well before you cook it.

To remove the saponins, add the quinoa to a fine mesh colander and place it under running water. Swish the quinoa around to help loosen it up and ensure the water flows between each seed. It will look foamy and cloudy at first, but once the quinoa is thoroughly rinsed, the water will be clear.

A lot of commercial quinoa these days is sold pre-rinsed, but it never hurts to give it a good rinse just in case. I accidentally bought unrinsed quinoa once and didn’t rinse it myself — trust me, I’ll never make that mistake again!

Can I use lite coconut milk instead of full fat?

Coconut milk is a great way to add a creamy element to dairy-free soup recipes but a lot of people ask if they can use lite coconut milk instead so cut calories and far.

Here’s the deal: Lite coconut milk is just watered down coconut milk.

Seriously! Look at the nutrition label and you’ll see the ingredients are just coconut milk and water. Some brands will also add gums and stabilizers to make it resemble the texture of full-fat coconut milk, but those can throw off both the flavor and texture.

Does putting watered-down coconut milk in your soup sound good? It would be like adding skim milk instead of cream! It will just water it down and dilute the flavor.

Of course, you could use it and then boil the soup down the make it thicker, but at that point you could have just started with a smaller amount of full-fat coconut milk in the first place since you’re basically just cooking the water back out of it.

Lite coconut milk definitely has it’s place, but you can make it yourself by adding water to full fat coconut milk. You’ll end up getting twice the amount for the same price.

TLDR? Just use full fat coconut milk. Your taste buds will thank you.

Also, be sure not to confuse coconut milk with coconut milk beverage, coconut cream, or cream of coconut. Here’s a great article outlining the different types of canned coconut that are available.

More healthy vegetable soup recipes:

• Spicy Broccoli and 3 Cheese Soup
• The Best Easy Cabbage Soup (Low Carb, Gluten-Free, Dairy-Free)
• Lightened Up Stuffed Pepper Soup (Paleo/Whole 30 Options)
• 30-Minute Tortellini Vegetable Soup

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Creamy Mushroom + Quinoa Soup

Course Soups and Stews

Cuisine American

Keyword homemade mushroom soup, quinoa soup, quinoa soup recipe, vegan mushroom soup

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4 servings

Calories 232kcal

Author Lauren Keating

Ingredients

• 1 Tablespoon olive oil
• 1 yellow onion diced
• 4 – 5 garlic cloves minced
• 8 ounces fresh white or cremini mushrooms
• 2 carrots cut into 1.5-inch pieces
• ½ teaspoon dried thyme
• ¼ teaspoon dried crushed rosemary
• ¼ teaspoon red pepper flakes
• 2 Tablespoons cornstarch
• 1 cup full fat coconut milk canned
• 3 cups vegetable broth
• ½ cup cooked quinoa
• 1 teaspoon lemon juice
• Fresh parsley for garnish if desired

Instructions

• Heat the oil in a saucepan over medium heat; add onion, garlic, and pinch of salt. Cook until they being to soften, 3-5 minutes.
• Add the mushrooms, carrots, thyme, rosemary, and red pepper flakes; cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes.
• Stir in the cornstarch.
• Pour in the broth and bring the soup to a boil. Cover and let simmer for 10-15 minutes, or until the vegetables are very soft.
• Stir in the coconut milk and cooked quinoa.
• Stir in the lemon juice. Season to taste with salt and pepper. Garnish with fresh parsley or grated parmesan, if desired.
  

Nutrition

Serving: 1/4 recipe | Calories: 232kcal | Carbohydrates: 20g | Protein: 5g | Fat: 16g | Saturated Fat: 11g | Polyunsaturated Fat: 4g | Fiber: 2g | Sugar: 4g

More healthy soup recipes you’ll love:

I love broccoli soup. I mean, who doesn’t? So I was really surprised when I realized that I didn’t have a broccoli cheese soup recipe here on the site. I have an amazing creamy cauliflower soup, but no broccoli. 

Obviously I got to work remedying that right away! 

This spicy broccoli soup is really something special. 

First off, there’s a hint of spice from some chipotle chili powder. It’s not crazy hot, but it’s a subtle, smoky heat that’s so. freaking. good.  It’s the kind of heat that lingers a little and makes this chowder so incredibly cozy. 

Then, there’s the cheese. Or should I say the cheeses. There are 3 of them. Go big or go home, right? 

Sharp cheddar cheese gives this soup the classic flavor that you expect from broccoli soup. Parmesan adds a sharp bite and a ton of depth. And Monterey Jack melts so well – it gives the chowder great body and richness. This soup must just be the ultimate comfort food. 

How do you make broccoli cheese chowder?

To make this soup, you’ll start by sauteing an onion in butter and oil. I like using a combination of the two instead of one or the other. The butter gives you great flavor, but it burns easily if you use it on its own. Adding a little bit of olive oil raises the smoke point, so you can all of that delicious buttery flavor without any burned bits. 

Stir in the spices and let the toast for a minute or two. This helps bring out their flavor. You’ll be able to tell the difference in how they smell as they toast! 

Stir in the broccoli and vegetable broth and simmer until soft. 

If you want, you can use an immersion blender to gently blend some of the soup, giving it a creamier texture. It’s up to you! If you do decide to blend it, be sure not to go overboard – you want to keep some texture! I bought this Kitchen Aid stick blender recently and I love it (affiliate link). It’s definitely a great deal for the price, and cute too! 

Finally, stir the cheese in slowly, letting it melt into a creamy puddle. Ahhhhhhh! So good. 

Why use frozen broccoli in cream of broccoli soup? 

I wish I could tell you the reason I use frozen broccoli in this soup is because I’m lazy and don’t feel like chopping fresh broccoli, but that’s only part of the truth. 

The real reason is that frozen broccoli is blanched, so it’s already partially cooked. That means the soup comes together faster and the broccoli will be softer than if you use fresh broccoli. If you really want to use fresh you can, but plan to let it simmer for at least a half hour to give the broccoli enough time to fully soften. 

How do I keep homemade broccoli cheese soup from being grainy? 

A lot of times, homemade broccoli soup can have a grainy, sandy texture. That happens when the soup is too hot when you add in the cheese, or if you try to add too much cheese at once. The proteins seize up and the cheese sticks together in clumps rather than melting into the smooth chowder that dreams are made of. 

To keep this from happening, take the soup off the burner before you add the cheese and let it cool down slightly. Then add the cheese little by little, letting it melt completely before you add more. Using freshly grated cheese rather than pre-shredded cheese, which is coated in starch, will also help it melt more smoothly. 

What should I serve with spicy broccoli soup? 

I LOVE serving broccoli soup with good, crusty bread for dunking. If you’re feeling ambitious, these homemade potato rolls are great. You could also serve this soup in miniature bread bowls or topped with pretzel crisps. 

For a gluten-free option, I actually love serving this soup with apple wedges. You can even dunk them just like you would with bread. Apples and cheese are so good together – trust me! 

A big green salad dressed with an acidic dressing, like simple oil and vinegar, is also a great side dish that helps balance out the richness of the soup.

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Spicy Broccoli Cheese Soup

Creamy broccoli cheese soup made with a blend of three cheeses and a hint of spice is an easy weeknight dinner ready in under 30 minutes. Plus it’s vegetarian!

Keyword broccoli cheese soup, broccoli chowder, broccoli soup

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 12 servings

Calories 300kcal

Author Lauren Keating

Ingredients

• 4 Tablespoons butter
• 2 Tablespoons olive oil
• 1 onion diced
• 2 garlic cloves minced
• ½ teaspoon smoked paprika
• ¼ teaspoon chipotle chili powder
• ½ teaspoon nutmeg
• 1 Tablespoon Dijon mustard
• 16 ounces frozen broccoli florets
• 2 cups vegetable broth
• 8 ounces sharp cheddar shredded
• 8 ounces Parmesan cheese shredded
• 8 ounces Monterey Jack cheese shredded

Instructions

• In a large soup pot, melt the butter and oil over medium heat. Add the onion and cook until softened, 3-5 minutes. Stir in the garlic, paprika, chili powder, and nutmeg; cook for 1-2 minutes, until fragrant.
• Whisk in the broth and mustard. Add the broccoli. Cover and simmer for 15 minutes, until the broccoli is tender.
• If desired, gently blend some of the soup using an immersion blender.
• Remove the soup from the heat. Slowly stir in the cheese little by little, letting each addition fully melt before adding more.
• Season to taste with salt and pepper.

Nutrition

Serving: 1serving | Calories: 300kcal | Carbohydrates: 6g | Protein: 17g | Fat: 24g | Saturated Fat: 13g | Polyunsaturated Fat: 9g | Cholesterol: 59mg | Sodium: 750mg | Fiber: 1g | Sugar: 1g

Old Fashioned Cabbage Soup

By now, you all know how much I love soup. It’s literally my favorite. And I do mean literally, none of this literally means figuratively nonsense. 

Usually, I like hearty, stick-to-your-ribs soup. Chicken and Sweet Potato. Miso Potato. Roasted Tomato with Goat Cheese. 

This healthy cabbage soup is on the other end of the spectrum. It’s light and brothy, and chock full of vegetables. On its own, it’s more of a snack than a complete meal. 

But there’s beauty in simplicity and this low carb soup is the perfect example of that. It’s deliciously savory and really warm. Exactly the kind of soup you want to sip when you’re snowed in. 

I’ve been really into cabbage in soup ever since I developed a cabbage roll soup recipe for my cookbook. It softens up and gets almost noodle-y in texture, which is great if you’re trying to keep your carbs down. It also adds some heft to this soup, making it feel more substantial than it is. 

Low Carb Cabbage Soup Ingredients

This beauty of this white cabbage soup recipe is that it’s made with really simple ingredients, most of which are pantry staples. 

Besides cabbage, you’ll need:

• Olive oil
• Vidalia onion
• Garlic
• Vegetable broth
• Carrots
• Celery
• Canned plum tomatoes

That’s it! 

Cabbage Soup Variations

Of course, you can always doctor it up depending on what you’re in the mood for or if you have any other vegetables hanging around the fridge that need to get used up. It’s great with green beans, peas, or even some kale.

You can also add a can of chickpeas or white beans to up the protein and make this a complete meal. Or brown some ground beef along with the onions for a hearty “unstuffed cabbage roll” soup. Cabbage soup with sausage is also fantastic!

Really, the options to adapt this recipe are endless. Have fun with it!

Can cabbage soup be frozen?

Yes, absolutely! Raw cabbage doesn’t freeze well for obvious reasons, but stewed cabbage and cabbage in soups like this one freezes really well. Since it’s already soft, you don’t need to worry about it wilting. 

I like to freeze cabbage soup in individual portions. It’s great when I need something for lunch in a pinch!

How to make cabbage soup in the crock pot

This soup is so easy to make on the stovetop that I don’t usually bother pulling out my slow cooker for it. But if you want to cook it that way, you definitely can. 

Since the vegetables release a lot of water and no evaporation occurs when you use a crock pot, reduce the broth to 6 cups. Otherwise, you’ll end up with a very brothy soup. 

What should I serve with cabbage soup?

If you ask me, no soup is complete without bread and butter. You could also serve it with homemade potato rolls or a grilled cheese sandwich. 

It’s also great topped with garlic croutons or crispy chickpeas for a little crunch. 

Or keep things low carb by serving it with crispy roasted radishes or rutabaga fries.

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Easy Cabbage Soup

This flavorful cabbage soup comes together in just about a half hour. It’s a great way to warm up on a chilly day!

Course Soups and Stews

Cuisine Italian

Keyword cabbage soup, cabbage soup recipe

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 6 servings

Calories 99kcal

Author Lauren Keating

Ingredients

• 2 Tablespoons olive oil
• 1 small sweet onion chopped
• 3 cloves garlic minced
• 8 cups low sodium vegetable broth
• 1 can 14.5 ounces plum tomatoes in puree, chopped
• ½ small head cabbage sliced
• 3 carrots peeled and sliced
• 3 celery ribs sliced
• 2 teaspoons Italian seasoning
• 1 teaspoon salt
• ½ teaspoon pepper
• ¼ cup chopped fresh parsley

Instructions

• In a large soup pot, heat the olive oil over medium-high heat.
• Add the onions and cook 3-5 minutes, until softened and transparent. Add the garlic and cook 1 minute.
• Pour in the broth, cabbage, carrots, celery, tomatoes and Italian seasoning. Bring to a boil. 
• Simmer for 30 minutes or until vegetables are tender. Stir in the parsley. Adjust seasoning to taste.

Nutrition

Serving: 1g | Calories: 99kcal | Carbohydrates: 14g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Sodium: 590mg | Fiber: 2g | Sugar: 7g

Chicken Sweet Potato Soup is the cozy winter recipe you didn’t know you needed. 

It’s part soup, part stew. Curry-ish, except totally not curry so don’t let that scare you away! Warm, cozy, nourishing and basically like a giant hug in a bowl. 

In short, it’s perfect for chilly fall and winter nights when the sun sets way too early and you want a warm, cozy dinner that will cheer you up without weighing you down.

It was also the first thing I made when I got back from a trip from Italy, where pretty much the only vegetables I saw were on top of a pizza and I was craving good food with actual nutritional value.

What goes in chicken sweet potato soup?

So, what goes into chicken sweet potato soup? Well, chicken and sweet potatoes to start. Duh. But also so many other good, wholesome foods. Like fire-roasted tomatoes, coconut milk, lemongrass, and tons of warm, anti-inflammatory spices like ginger, cinnamon, turmeric, and allspice. 

And then there’s the secret ingredient that makes it extra delicious: miso. I’m OBSESSED with miso, which is funny because I actually don’t like traditional miso soup at all. It gives the broth in this soup a really full savory flavor and an incredible richness. If you’ve ever tried to put your finger on what exactly “umami” tastes like, this is it. It’s so, so, good. I always have a tub of miso in my fridge – I use it for this chicken sweet potato soup, and also for miso potato soup and miso-glazed salmon. If you have my cookbook, I also use it in an amazing recipe for red curry ramen that’s hands-down one of my favorite recipes ever. 

But back to the basics. I use boneless, skinless chicken thighs for this recipe because they’re my favorite. I love how they stay juicy and don’t dry out like white meat chicken can. If you want to use chicken breasts for this though, that’s totally fine. 

About lemongrass

Recipes that call for lemongrass can stress me out because I never know if I’ll be able to find it when I need it. It can be pretty hit or miss at the grocery store! I lucked out this time and found a huge bundle of fresh lemongrass at the local farmers market for $3. Score! I used what I needed for this chicken sweet potato soup and then froze the rest. I should have more than enough to last me through the winter.

If you aren’t so lucky, you can sometimes find small blister packs of lemongrass in the produce section, near other spices like rosemary or fresh sage. I’ve also had really good luck using lemongrass paste, which is a little easier to find. Gourmet Garden has a nice one that’s sold in tubes in the produce section – you can freeze it for longterm storage.  You can also find shelf-stable lemongrass paste (affiliate link) on Amazon, but it can be a little pricier. 

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Chicken Sweet Potato Soup

Warm, cozy chicken sweet potato soup gets a ton of flavor from warm spices, coconut milk, and miso. This is the ultimate snow day soup!

Course Healthy Weeknight Dinner Recipes

Cuisine Asian

Keyword chicken sweet potato soup, chicken sweet potato stew, soup, sweet potato soup

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4 servings

Calories 334kcal

Author Lauren Keating

Equipment

• Cambodian Lemongrass Paste

Ingredients

• 2 Tablespoons oil
• 4 boneless skinless chicken thighs cut into bite-sized pieces
• 1 yellow onion diced
• 1 generous pinch salt
• 2 teaspoons freshly grated ginger
• 2 minced garlic cloves
• 1 teaspoon ground turmeric
• ¼ teaspoon allspice
• 1 sweet potato sliced
• 2 cups fire-roasted diced tomatoes
• 2 cups water
• 1 cup coconut milk
• 3 stalks fresh lemongrass or 1/2 teaspoon lemongrass paste
• 2 cinnamon sticks
• ¼ cup white miso
• Fresh cilantro for garnish

Instructions

• Heat the oil in a large pot over medium-high heat. Add the chicken and cook until browned, 2-4 minutes. Transfer to a plate. 
• Add the onion and salt. Cook 2-3 minutes, or until softened but not browned. Stir in the ginger, garlic, turmeric, and allspice and cook 1 minute.
• Stir in the potatoes, tomatoes, coconut milk and 2 cups of water. Return the chicken to the pot and add the cinnamon sticks and lemongrass. Bring to a boil then reduce heat and simmer 10-15 minutes, or until the potatoes are soft.
• Remove the lemongrass stalks (if using) and cinnamon sticks from the pot and discard them.
• Whisk in the miso. Cook 1-2 minutes, until heated through.
• Garnish with fresh cilantro.

Nutrition

Serving: 1g | Calories: 334kcal | Carbohydrates: 33g | Protein: 8g | Fat: 21g | Saturated Fat: 12g | Polyunsaturated Fat: 8g | Cholesterol: 10mg | Fiber: 5g | Sugar: 7g

This creamy chickpea soup, made with Swanson® Chicken Broth and topped with crispy bacon and fresh herbs, is the perfect easy dinner for blustery winter nights. 

It’s snowing. Again. Maybe it was wishful thinking, but I really thought we were done with snow for the year. Luckily, I already had a warm, cozy soup planned for dinner. There’s just something about soup that makes winters in upstate New York a little more bearable. Especially when it’s as luscious as this creamy chickpea soup topped with fresh herbs and crispy bacon. 

This recipe is super easy to make and comes together in under a half hour. I especially love that it uses really simple, staple ingredients that I almost always have in my kitchen. At it’s most basic, this soup is nothing more than mirepoix (a fancy word for onion, carrot, and celery), garlic, canned chickpeas, and a carton of Swanson® Chicken Broth.

I love that their chicken broth is 100% natural, and it has a clean, balanced flavor that makes it no surprise it’s America’s #1 broth. Besides using it as the base for quick soup recipes like this one, Swanson broth is great to have on hand for adding flavor to rice or poaching chicken for flautas. There are a ton of recipes on their web site, so be sure to check them out for inspiration!

How to make creamy chickpea soup:

To make this creamy chickpea soup, start by sauteeing garlic and onion in a little olive oil until it’s fragrant. This is pretty much the best smell in the whole world if you ask me. Next, add diced carrot and celery and cook until the vegetables begin to soften. Then add the chicken stock, two cans of chickpeas, and a few sprigs of rosemary, and simmer everything until the vegetables are soft. 

While the soup simmers, fry a few slices of bacon until they’re nice and crisp and chop some fresh parsley and chives. 

Discard the rosemary and transfer everything else to a blender; puree until smooth and season with salt to taste. Top the soup with more chickpeas, the crispy bacon, and herbs. 

Tips for the best creamy chickpea soup:

• Rinse your chickpeas well and remove any loose skins. The skins can sometimes get gritty, so this will ensure a silky smooth puree. You don’t need to go crazy with this step, but taking an extra mixture to discard any that are already loose can make a huge difference.
• Use great quality chicken broth. When you make a recipe this simple, the quality of the ingredients that goes into it really matters – you’ll taste every single thing, so there’s no hiding. As mentioned above, I love the rich but clean flavor of Swanson® chicken broth.
• Don’t skimp on your toppings. The best part of pureed soups like this one is loading them up with toppings, right?! I love the contrast of crisp, smoky bacon with this chickpea soup. It only takes a little bit to give your bowl a rich, meaty flavor. I also like to add some whole chickpeas. You can use them straight from the can or, if you’re feeling extra fancy, roast them until they’re crispy. Finally, don’t forget to add fresh herbs – they add a light, fresh element and the soup just isn’t the same without them. 

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Creamy Chickpea Soup with Bacon and Fresh Herbs

Course Healthy Weeknight Dinner Recipes

Cuisine American

Servings 6

Calories 233kcal

Author Lauren Keating

Ingredients

• 1 Tablespoon olive oil
• 2-3 garlic cloves minced
• 1 onion chopped
• 2 carrots peeled and diced
• 2 celery ribs chopped
• 2 cans garbanzo beans chickpeas, rinsed and drained
• 6 cups Swanson® Chicken Broth
• 2 large sprigs rosemary
• 2 slices bacon preferably sugar-free
• 2 Tablespoons freshly chopped parsley
• 1 Tablespoon freshly chopped chives

Instructions

• Heat the olive oil in a large soup pot over medium heat. Add the garlic and onion and cook 304 minutes, until soft and fragrant. Add the carrots and celery and cook 5-7 minutes, until beginning to soften.
• Stir in all but 1/4 cup of the chickpeas and all of the chicken broth; add the whole sprigs of rosemary to the pot. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the vegetables are soft.
• While the soup cooks, cook the bacon in a skillet set over medium heat for 6-8 minutes, or until crisp. Drain on paper towels, then crumble.
• Transfer the soup to a blender, working in batches if needed. Blend 40-60 seconds, or until the soup is smooth. Return the soup to the pot and season to taste with salt and pepper.
• Serve the soup topped with crumbled bacon, fresh herbs, and reserved chickpeas.

Nutrition

Serving: 1g | Calories: 233kcal | Carbohydrates: 29g | Protein: 11g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Cholesterol: 9mg | Sodium: 184mg | Fiber: 8g | Sugar: 6g