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    1. healthy Soup Recipes

      After a long day of skiing, cycling, or just enjoying the outdoor a hearty bowl of soup or chili is a great way to recharge your batteries. Here are some soup and chili recipes that taste great and are good for you. Our Soup and chili recipes include the nutrition information. Click here if you have questions about high altitude cooking.

      Healthy Soup and Chili Recipes
      Clam Chowder Chilled Beet and Raspberry Soup
      Chunky Vegetarian Chili California Turkey Chili
      Easy Chicken Chili Easy Turkey Soup
      Hearty Chili Pumpkin Bean Turkey Chili
      Salsa Soup Potato Tuna Chowder
      Turkey Rice Soup  

      Clam Chowder

      Ingredients

      2 cups potatoes, cubed
      1 cup chopped onions
      1/2 cup chopped celery
      1/2 cup chopped pepper
      1 cup chopped carrots
      3-6.5 oz cans clams, undrained
      2 cups tomatoes, chopped
      2 cups chicken or vegetable broth
      1 cup water
      1 cup clamato or V8 juice
      1/2 cup chopped spinach
      1/4 cup fresh parsley
      1 tsp. dried oregano
      1 tsp. dried basil
      1/8 tsp. hot pepper or Tabasco sauce, or to taste

      Instructions

      In a saucepan, over medium heat, saut? first 5 ingredients in 1/8 cup of broth, adding more broth as needed to prevent sticking, until vegetables are crisp-tender, about 4 minutes. Add remaining ingredients. Bring to a boil. Reduce heat and simmer about 10 minutes.

      Servings: 10 Fat: 0.3g Calories: 87

      Chilled Beet and Raspberry Soup

      Ingredients

      2 cups pickled beets, sliced
      1 1/2 cups frozen raspberries
      1 cup potato, cooked
      2 cups water
      2 tsp. pepper
      1 tsp. orange zest
      1 tsp. salt

      Instructions

      Puree all ingredients together. Chill and serve.

      Servings: 6 Fat: Trace Calories: 94 Fiber: 4.6 g

      Chunky Vegetarian Chili

      12 servings

      Ingredients

      1/2 tsp. olive oil
      1/2 cup bell peppers - chopped
      1/2 cup onions - chopped
      3 cloves garlic - minced
      29 oz. stewed tomatoes
      15 oz. dark red kidney beans, canned - undrained
      16 oz. pinto beans, canned - undrained
      2 cups frozen corn kernels - thawed
      1 cup water
      1 cup long-grain white rice
      3 tbsp. chili powder
      2 tsp. Salt
      1 1/2 tsp. Cumin
      1 tsp. black pepper

      Instructions

      In a large saucepan, heat oil over medium heat. Add bell peppers, onions, and garlic. Cook until tender. Stir in stewed tomatoes, beans, corn, water, rice, chili powder, salt, cumin, and black pepper; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until rice is cooked, stirring occasionally.

      182 Calories; 2g Fat (7% calories from fat); 7g Protein; 36g Carbohydrate; 0mg Cholesterol; 765mg Sodium

      California Turkey Chili

      8 servings

      Ingredients

      1/2 tsp. olive oil
      1 cup bell peppers - chopped
      1cup onions - chopped
      2 cloves garlic - minced
      30 oz. dark red kidney beans, canned -- drained and washed
      29 oz. crushed tomatoes
      1cup water
      3cup turkey light meat, skinless -- cooked and cubed
      1 tbs. chili powder
      1 tsp. Coriander
      1 tsp. cayenne pepper
      1tsp. Salt
      1 cup fat-free cheddar cheese -- grated

      Instructions

      In a skillet, heat oil over low heat. Add bell peppers, onions, and garlic. Cook until tender. Then, add beans, tomatoes, water, turkey, chili powder, coriander, red pepper flakes, and salt. Simmer 25 minutes.

      243 Calories; 2g Fat (7% calories from fat); 24g Protein; 30g Carbohydrate; 36mg Cholesterol; 884mg Sodium

      Serving Suggestion: Serve topped with grated cheese.

      Easy Chicken Chili

      8 servings

      Ingredients

      1 lb. ground chicken breast, skinless - cooked
      1/2 cup onions - chopped
      1/2 cup bell peppers - chopped
      1/2 cup celery - sliced
      1/2 tsp. olive oil
      15 oz. dark red kidney beans, canned - undrained
      14 1/2 oz.crushed tomatoes
      1 1/2 cup water
      6 oz. tomato paste
      1 tbsp. Worcestershire sauce
      1 tsp. chili powder
      1 tsp.salt
      1/2 tsp. garlic powder

      Instructions

      Place chicken, onions, bell peppers, and celery in a large skillet with oil. Cook over medium heat for ten minutes, stirring and separating chicken as it cooks. Add beans, tomatoes, water, tomato paste, Worcestershire sauce, chili powder, salt, and garlic powder. Bring to a boil; reduce heat and simmer for 30 minutes.

      175 Calories; 2g Fat (8% calories from fat); 18g Protein; 19g Carbohydrate; 33mg Cholesterol; 753mg Sodium

      Easy Turkey Soup

      8 servings

      Ingredients

      2 cups turkey light meat, skinless, cooked and cubed
      3 cups water
      1/2 cups celery, sliced
      10 oz. frozen mixed vegetables, thawed
      14 1/2 oz. chicken broth
      1 tsp. poultry seasoning
      1/2 tsp. black pepper
      1 cup elbow macaroni, uncooked

      Instructions

      In a quart 4-quart saucepan, combine turkey, water, celery, vegetables, broth, poultry seasoning, and black pepper. Cook over high heat, stirring occasionally, until mixture comes to a full boil. Add macaroni and reduced heat to low. Cover and continue cooking, stirring occasionally, until macaroni is tender.

      128 Calories; 2g Fat (11% calories from fat); 13g Protein; 15g Carbohydrate; 25mg Cholesterol; 373mg Sodium

      Hearty Chili

      10 servings

      Ingredients

      2 cups red and green bell peppers, chopped
      1 cup onions, chopped
      1 clove garlic, minced
      1lb. ground chicken breast, skinless
      3 tbsp. unbleached flour
      29 oz. crushed tomatoes
      45 oz. dark red kidney beans, canned, undrained
      8 oz. tomato sauce
      2 tbsp. chili powder
      1 tsp. salt

      Instructions

      In a skillet, cook bell peppers, onions, and garlic. Cook until tender. Stir in chicken and flour. Cook until chicken is no longer pink. Add crushed tomatoes, kidney beans, tomato sauce, chili powder, and salt. Bring to a boil; then reduce heat. Simmer, stirring occasionally for 30 minutes.

      250 Calories; 2g Fat (9% calories from fat); 21g Protein; 35g Carbohydrate; 26mg Cholesterol; 921mg Sodium

      Pumpkin Bean Turkey Chili

      10 servings

      Ingredients

      1/2 tsp. olive oil
      1/2 cup onions - chopped
      2 cloves garlic - minced
      1 cup bell peppers - chopped
      11/2tsps. Oregano
      1 1/2tsps cumin
      11/2tsps. Chili powder
      1tsp. Salt
      1/2 tsp. black pepper
      14 1/2 oz. chicken broth
      15 1/2 oz. great northern beans, canned -- drained and washed
      16 oz. dark red kidney beans, canned -- drained and washed
      14 1/2 oz. crushed tomatoes - undrained
      15 oz. pumpkin, canned
      2 1/2 cups turkey light meat, skinless -- cooked and cubed
      1/2cup water

      Instructions

      Heat oil in a saucepan over medium heat. Add onions, garlic, bell peppers, oregano, cumin, chili powder, salt, and black pepper; cook until vegetables are tender. Stir in chicken broth, beans, tomatoes, pumpkin, turkey, and water. Bring to a boil, stirring occasionally. Simmer 45 minutes over low heat.

      181 Calories; 2g Fat (9% calories from fat); 17g Protein; 26g Carbohydrate; 25mg Cholesterol; 729mg Sodium

      Salsa Soup

      Ingredients

      1 1/4 cup vegetable stock
      2/3 cup salsa
      2/3 cup non-fat yogurt

      Instructions

      Blend all ingredients together. Chill and serve. Garnish with chopped cucumber. 4 servings.

      Serving Information: Servings: 4 Fat: 0.3 g Calories: 44

      Serving Suggestion:This easy soup is elegant. If you don’t like spicy foods, use mild salsa. The yogurt also cuts the spiciness.

      Potato Tuna Chowder

      6 servings

      Ingredients

      2 1/2 cups potatoes - diced
      2 cups chicken broth
      1/2 cup onions - chopped
      1/2 tsp. Sage
      1/2 tsp. Paprika
      1/8 tsp. white pepper
      1/2 cup carrots - sliced
      1/2 cup green beans, canned - drained
      1/2 cup celery - sliced
      3 cup skim milk
      6 oz. tuna in water -- drained and flaked

      Instructions

      In a large saucepan, combine 1 cup potatoes, chicken broth, and onions. Bring to a boil. Reduce heat and cover. Simmer for 10 minutes or until potatoes are tender. Add sage, paprika, and white pepper. Mash potatoes. Add remaining potatoes, carrots, green beans, celery, and milk to mashed potatoes. Bring just to a boil. Reduce heat and simmer for 15 minutes or until vegetables are tender. Add tuna. Simmer 5 minutes more.

      181 Calories; 1g Fat (7% calories from fat); 14g Protein; 27g Carbohydrate; 11mg Cholesterol; 723mg Sodium

      Turkey Rice Soup

      12 servings

      Ingredients

      28 oz. whole tomatoes, canned, undrained
      1/2 cup onions, chopped
      4 cups turkey light meat, skinless, cooked and cubed
      29 oz. chicken broth
      2 cups long-grain white rice, cooked
      10 oz. frozen corn kernels, thawed
      1/2 cup picante sauce
      1/2 tsp. Cumin
      1 tsp. chili powder

      Instructions

      In a food processor, combine tomatoes and onions. Process until smooth. Pour mixture into a saucepan. Add turkey, broth, rice, corn kernels, picante sauce, cumin, and chili powder. Mix well. Bring to a boil; reduce heat and simmer ten minutes.

      230 Calories; 2g Fat (9% calories from fat); 17g Protein; 34g Carbohydrate; 33mg Cholesterol; 745mg Sodium

      All healthy soup and chili recipes are used with permission from PrescriptionGiant, LLC © 2010.

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