Soups can be a great metabolism-boosting meal as long as you’ve got veggies, beans, or another lean protein like white meat chicken in the mix. You may want to pair with a piece of fruit or have a small soup plus half a sandwich. A serving of soup like the White Bean Pumpkin can also make for a great winter snack.
White Bean Pumpkin Soup
Prep time: 10 minutes
Cook time: 15 minutes
Yield: 4 servings
1/2 pound dried white cannellini beans
1 tablespoon olive oil
1 onion, finely chopped
2 15-ounce cans of pumpkin puree
3 cups low-sodium vegetable stock
1/2 teaspoon freshly ground pepper
2 garlic cloves, minced
1/2 teaspoon ground ginger
1 cup 1% milk
Cover the beans with water (at least 1 inch) and leave them in refrigerator overnight. Drain beans and put in food processor until they are pureed.
In a large saucepan sauté onions in olive oil until they are translucent. Add pumpkin puree, white bean puree, vegetable stock, pepper, garlic and ginger and put heat on medium. Simmer for 5–10 minutes. Add milk and heat for an additional 5 minutes.
Per serving: Calories 202; Fat 4.5g; Saturated Fat 1.2g; Cholesterol 3mg; Sodium 231mg; Carbohydrates 33g; Dietary Fiber 11g; Protein 8g.
Hearty Lentil and Minestrone Soup
Prep time: 20 minutes
Cook time: 50 minutes
Yield: 8 servings
1 teaspoon olive oil
1 medium onion, finely chopped
1 medium carrot, finely chopped
1 stalk celery, chopped
1 cup finely chopped cabbage
2 tablespoons minced fresh parsley
1 teaspoon dried oregano
2 cloves of garlic, minced
2 cups water
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups fat-free, low sodium chicken broth
16 ounces lentils
1 medium sweet potato, peeled and cubed
1/2 cup pearl barley (uncooked)
2 cups fresh spinach (or leafy green vegetable of your choosing)
Heat olive oil in a Dutch oven (large saucepan or stockpot) over medium-high heat.
Add onion, carrot, celery, cabbage, parsley, oregano, and garlic and sauté for 5 minutes.
Add water, salt, pepper, broth and bring to a boil. Add the remainder of ingredients (except spinach) and simmer for about 45 minutes. Stir in spinach. Remove from heat and enjoy!
Per serving: Calories 285; Fat 1.5g; Sodium 385mg; Carbohydrates 50g; Dietary Fiber 20.7g; Protein 18g.