Recipes for Soups with Chia Seeds

By simply mixing fresh produce with various herbs and spices and adding chia seeds, you can make fabulous-tasting soups filled with the nutrients your body needs to function well and keep you feeling revitalized and energetic.

Butter Bean and Leek Soup

Preparation time: 10 minutes

Cook time: 30 minutes

Yield: 6 servings

4 medium leeks

1 tablespoon olive oil

1 tablespoon butter

2 teaspoons chopped fresh thyme

1 bay leaf

3 garlic cloves, finely chopped

1/2 red chili, seeds removed and finely chopped

5 cups vegetable stock

Two 15-ounce cans butter beans, drained

2 teaspoons oregano

3 tablespoons parsley

Salt and pepper, to taste

3 tablespoons whole chia seeds

  1. Trim the leeks so that only the white and pale green part is left. Halve them lengthways and slice thinly. Wash the leeks thoroughly, separating the rings.

  2. In a large saucepan, heat the olive oil and butter over medium heat; add the leeks.

  3. Add the thyme and bay leaf to the saucepan. Cook for about 10 minutes, until soft.

  4. Add the garlic and chili to the saucepan and cook for another 2 minutes.

  5. Add the vegetable stock to the saucepan.

  6. Drain and rinse the butter beans; add them to the saucepan.

  7. Wash and roughly chop the oregano and parsley; add them to the saucepan.

  8. Add the salt and pepper and bring the soup to a simmer, cooking for another 20 minutes.

  9. Remove the bay leaf and adjust the seasoning to taste.

  10. Serve in deep bowls and top each serving with 1/2 tablespoon whole chia seeds.

Per serving: Calories 167 (From Fat 54); Fat 6g (Saturated 2g); Cholesterol 5mg; Sodium 1,190mg; Carbohydrate 28g (Dietary Fiber 7g); Protein 5g.

Tomato and Lentil Soup

[Credit: ©iStockphoto.com/Serdarbayraktar]
Credit: ©iStockphoto.com/Serdarbayraktar

Preparation time: 10 minutes

Cook time: 30 minutes

Yield: 6 servings

2 tablespoons olive oil

2 carrots, peeled and roughly chopped

2 sticks celery, sliced

1 large onion, peeled and roughly chopped

3 cloves garlic, finely chopped

5 cups vegetable stock

3/4 cup red lentils

Two 15-ounce cans plum tomatoes

6 large ripe tomatoes, stems removed and roughly chopped

1 small bunch fresh basil

2 tablespoons milled chia seeds

Salt and pepper, to taste

  1. In a large saucepan, heat the olive oil over medium heat.

  2. Add the carrots, celery, and onion to the pan. Cook for about 10 minutes, until the onion is soft.

  3. Add the garlic to the saucepan; cook for another 1 minute.

  4. Add the vegetable stock to the saucepan, and bring to a boil.

  5. Add the lentils, canned tomatoes, and whole tomatoes. Return to a boil and simmer for 15 minutes, stirring occasionally.

  6. Remove the soup from the heat and add the basil and chia.

  7. Add the salt and pepper.

  8. Using a hand blender, blend everything until smooth.

Per serving: Calories 236 (From Fat 53); Fat 6g (Saturated 1g); Cholesterol 0mg; Sodium 1,155mg; Carbohydrate 36g (Dietary Fiber 10g); Protein 10g.

If you think the consistency of the soup is too thick, add more water or vegetable stock and return to a boil for 1 minute before serving.

Spoon some sour cream over each serving to add color and creamy goodness.

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