New Recipes To Try During National Soup Month

Sunrise Senior Living  |  January 9, 2015

It's fitting that January is National Soup Month. After all, is there anything better than a warm bowl of soup on a cold winter day? You probably have a couple go-to recipes, like chicken noodle or French onion, but this is the perfect time expand your recipe collection. Try one of these healthy senior meals for dinner tonight.

Spicy black bean soup
For a soup with a little kick, this recipe featuring black beans is a great choice. Beans are high in protein and fiber, making this soup a healthy and delicious meal.

Ingredients

  • 1 Tbsp. olive oil
  • 1 medium yellow onion, chopped
  • 2 stalks celery, chopped
  • 1 jalapeno, minced (optional)
  • 1 carrot, peeled and sliced
  • 3 cloves minced garlic
  • 2 tsp. ground cumin
  • 1/4 tsp. red pepper flakes
  • 2 15-oz. cans black beans, drained and rinsed
  • 2 cups low-sodium vegetable broth
  • 1 Tbsp. fresh lime juice
  • Sea salt and black pepper to taste

Directions
In a large Dutch oven or other heavy pan, warm olive oil over medium heat. Add in the onion, celery, jalapeno, carrot, salt and pepper. Cook for 10 to 15 minutes or until vegetables are tender, stirring occasionally. Next, stir in the garlic, cumin, red pepper, beans and broth. Bring the mixture to a simmer, then cook for 30 minutes. Once the beans are very tender, remove the pan from the heat and carefully transfer the mixture into a blender. Puree until smooth, then return your soup to the pan. Stir in the lime juice and any additional salt and pepper to taste. Serve with a dollop of sour cream, if desired.

Kale, quinoa and chicken soup
This slow-cooker meal packs a nutritious punch, as it contains not one, but two "superfoods." Kale and quinoa are both filled with with vitamins, minerals and protein, so this meal is as healthy as it is warming.

Ingredients

  • 1 lb. boneless, skinless chicken breasts
  • 1 medium yellow onion, chopped
  • 3 stalks celery, chopped
  • 3/4 cup carrot, chopped
  • 3 cloves garlic, minced
  • 2 Tbsp. olive oil
  • 3/4 cup dry quinoa
  • 1/2 tsp. dried thyme
  • 1/2 tsp. dried rosemary
  • 7 cups low-sodium chicken broth
  • 1 15-oz. can Cannellini beans, drained and rinsed
  • 4 cups packed kale, stems removed and chopped
  • 3 Tbsp. fresh parsley, chopped
  • 2 Tbsp. fresh lemon juice
  • Salt and pepper to taste

Directions
Add chicken, onion, celery, carrots and garlic into your slow cooker, then drizzle olive oil over the top. Stir in quinoa, thyme, rosemary and chicken broth. Cover and cook on high for four hours or low for eight hours.

Remove cover and carefully pull out the chicken breasts. Let them cool for 10 minutes, then cut into bite-sized pieces. Return the chicken to the slow cooker, along with the beans, kale, parsley, lemon juice, salt and pepper. Cover and cook on high heat for another 10 to 20 minutes, or until kale is tender. Serve topped with parmesan cheese, if desired.