Cozy Soups! Warm Up With These Hearty Meals

SAUSAGE AND WHITE BEAN SOUP

Active Time 20 min Total Time 30 min Serves 4

Gluten-Free, High Protein, High Fiber

This Italian- inspired, protein- rich dinner comes together in only a half hour—and leftovers keep beautifully for lunch

● 1 Tbsp. olive oil
● 8 oz. mild or hot Italian turkey sausage, casings removed (about 2 links)
● 1½ cups chopped yellow onion (about 1 medium onion)
● 1½ cups sliced, peeled parsnips (about 3 medium parsnips)
● 1 (15-oz.) can no-salt-added petite diced tomatoes, undrained
● 1 (15-oz.) can no-salt-added white beans, undrained
● 6 cups unsalted chicken stock
● ¾ tsp. kosher salt
● ¼ tsp. black pepper
● 3 cups coarsely chopped, stemmed curly kale (from 1 bunch)
● 1/3 cup chopped fresh basil
● 1 tsp. lemon zest (from 1 lemon)
● 1 tsp. chopped fresh rosemary

➤ Heat oil in a large saucepan over mediumhigh. Add sausage, and cook, stirring to crumble, until browned, about 5 minutes. Add onion and parsnips, and cook, stirring occasionally, until softened, about 3 minutes. Add tomatoes and beans, stirring to release browned bits on bottom of pan. Add stock, salt, and pepper; increase heat to high. Bring to a boil. Reduce heat to medium to maintain a simmer. Cook until parsnips are tender, about 10 minutes.
➤ Add kale, and cook until bright green and tender, about 3 minutes. Stir in basil, zest, and rosemary. Serve hot.

Per serving: 326 Calories, 11g Fat (1g Sat.), 34mg Chol., 10g Fiber, 23g Pro., 37g Carb., 12g Sugar (0g Added Sugar), 767mg Sod., 4mg Iron, 107mg Calcium

EASY CHICKEN "PHO"

Active Time 15 min Total Time 40 min Serves 4

Gluten-Free, High Protein

Add fresh toppings for color and crunch with this simple take on the Vietnamese soup.

● 1 Tbsp. canola oil
● 1 (1-lb.) bone-in chicken breast, skin removed
● 1 (5-in.) piece fresh ginger, unpeeled and halved lengthwise
● 2 garlic cloves, smashed
● 8 whole cloves
● 3 whole star anise
● 1 (3-in.) cinnamon stick
● 1 tsp. coriander seeds
● ¼ tsp. whole cardamom seeds (not pods)
● 6 cups unsalted chicken stock
● 1 tsp. kosher salt
● 8 oz. uncooked thin rice noodles

Optional toppings: cilantro, mint, basil, bean sprouts, thinly sliced jalapeño, lime wedges, thinly sliced sweet onion

➤ Heat oil in a large saucepan over mediumhigh. Add chicken, meat side down, and cook until browned on 1 side, about 5 minutes. Transfer to a plate. Add ginger, garlic, cloves, star anise, cinnamon stick, coriander, and cardamom to saucepan, and cook, stirring constantly, until toasted, about 1 minute. Add chicken stock, salt, and chicken breast; increase heat to high, and bring to a boil. Reduce heat to low, and simmer until chicken is cooked through, about 15 minutes. Remove chicken breast, and shred. Continue to simmer broth until full- flavored, about 10 more minutes. Strain broth, and discard solids.
➤ While broth is simmering, cook noodles according to package directions. Divide noodles and chicken evenly among 4 bowls; ladle broth over the top. Add desired toppings, and serve immediately.

Per serving: 368 Calories, 6g Fat (1g Sat.), 66mg Chol., 0g Fiber, 27g Pro., 50g Carb., 2g Sugar (0g Added Sugar), 721mg Sod., 2mg Iron, 19mg Calcium

FRENCH LENTIL VEGETABLE SOUP

Active Time 15 min Total Time 45 min Serves 4

Vegan, Gluten-Free, High Protein, High Fiber

French lentils hold their shape well—and like all lentils, are packed with protein and nutrients.

● 1 Tbsp. olive oil
● 1 cup sliced leeks, white and light green parts only (from 1 leek)
● 1½ cups ½-in.-thick sliced carrots (about 3 medium carrots)
● ¾ cup thinly sliced celery (about 2 stalks)
● 1 Tbsp. minced garlic
● 8 cups lower-sodium vegetable broth
● 1 cup dried French lentils
● ¾ tsp. kosher salt
● 8 oz. Yukon Gold potatoes, cut into ½-in. cubes (2 to 3 potatoes)
● 1 Tbsp. apple cider vinegar
● 2 tsp. chopped fresh thyme, plus more for garnish
● 2 tsp. Dijon mustard

➤ Heat oil in a large Dutch oven over medium. Add leeks, and cook, stirring occasionally, until slightly softened, about 2 minutes. Add carrots, celery, and garlic; cook, stirring occasionally, until softened, about 3 minutes.
➤ Add broth, and increase heat to high. Bring to a boil. Stir in lentils and salt, and reduce heat to medium to maintain a simmer. Cook, stirring once or twice, about 10 minutes.
➤ Add potatoes, and cook, stirring once or twice, until potatoes and lentils are tender, about 20 minutes. Stir in vinegar, thyme, and mustard. Remove from heat, and garnish with chopped fresh thyme.

Per serving: 264 Calories, 4g Fat (1g Sat.), 0mg Chol., 9g Fiber, 11g Pro., 44g Carb., 10g Sugar (0g Added Sugar), 771mg Sod., 5mg Iron, 144mg Calcium