Ingredients you’ll need

This lemon orzo chicken soup recipe is filled with simple, healthy, everyday ingredients. Here’s a note on the key ingredients that make this soup shine:

Make it your own! Swaps & Variations:

• Make it vegetarian: This one is for all of my plant based friends! Swap the chicken for canned chickpeas or white beans and use vegetable broth instead of chicken broth.
• Use rice instead of orzo: Orzo is a tiny rice shaped pasta. But if you don’t east gluten, you can swap in some brown or white rice work. I suggest cooking it on the side and then add it to the bottom of the bowl before serving.
• Change the greens: Try baby kale or chopped Swiss chard in place of the spinach. Really andy light leafy green will be delicious.
• Go egg-free: I teetsed this recipe bother with and without the eggs in the broth. Persoanlly, I love the rich velvety texture the eggs create but the soup is equally delicious without them. If you skip the eggs, you get a bright lemony broth that is a but lighter but every bit as delicious.
• Flavor booster: While this soup is delightful just the way it is, my Italian heritage can’t resist Parmesan, lol. If you happen to have a Parmesan rind in the cheese drawer – toss it in – you wont be disappointed.

How to make lemon chicken soup with orzo

Start this recipe by heating olive oil in a large soup pot over medium heat. Add celery, carrots, onion, garlic, and a fat pinch of salt. Sauté for 8-10 minutes, or until the vegetables are fragrant and tender. Add the broth and bring to a simmer.

Next, stir in the orzo. Continue to simmer for 6-8 minutes, stirring periodically, until the orzo is al dente. Stir in the chicken and remove from the heat.

Whisk the eggs and lemon juice in a spouted cup or small bowl. Slowly whisk in a scoop of the soup mixture into the egg mixture, going very slowly to ensure the eggs don’t scramble. Next, SLOWLY add your warmed egg mixture back to the soup pot, stirring constantly, until smooth and creamy.

Finish by stirring in your spinach, salt, pepper, and dill, and adjust seasonings to taste. Serve and enjoy!

Serving suggestions

• This lemon chicken soup with orzo is plenty filling, so I like to keep it simple with a slice of crusty bread. Sourdough is my favorite with this dish.
• For a soup and salad combo, try my easy Greek salad, a healthy Caesar salad or mixed greens with my homemade creamy balsamic dressing.
  

How to store and freeze this soup

To store: Keep leftover soup in an airtight container in the fridge for up to 4–5 days. Reheat on the stove or in the microwave. If the orzo thickens the soup as it sits, just add a splash of broth to loosen it up.

To freeze: Let the soup cool completely, then transfer to a freezer-safe container. For best results, freeze without the orzo to avoid it getting mushy. Freeze for up to 2 months. When ready to eat, thaw in the fridge, reheat, and stir in freshly cooked orzo if needed.

WATCH & LEARN! LEMON CHICKEN SOUP WITH ORZO VIDEO

Thanks so much for reading! If you make this recipe, I would love you to give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Creamy Lemon Chicken Soup with Orzo

This light and easy lemon chicken orzo soup is bright, healthy, and ready in just 30 minutes! Layered with shredded chicken, fresh vegetables, lemon juice, and plenty of dill, this recipe utilizes a couple of eggs to create a light, creamy broth without using any cream or butter. It's packed with protein and perfect for a quick weeknight meal, as well as great for meal prep.

Course soup + stew + chili

Cuisine American

Diet Low Fat

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 332kcal

Author Dani Spies

Ingredients

• 1 tablespoon olive oil
• 1 cup celery diced (2 stalks)
• 1 cup carrots peeled and diced (1 large or two medium carrots)
• 1 cup yellow onion diced (half an onion)
• 2 fat garlic cloves chopped
• 8 cups low-sodium chicken broth
• 1 cup whole wheat orzo
• 3 cups shredded chicken breast I use rotisserie
• 2 eggs
• 1/2 cup fresh lemon juice about three lemons
• 2 cups baby spinach roughly chopped
• 2 tablespoons fresh dill chopped
• Salt and pepper to taste

Instructions

• Heat olive oil in a large soup pot (5.5 quarts) over medium heat. Add celery, carrots, onion, garlic, and a fat pinch of salt. Sauté for 8-10 minutes, or until the vegetables are fragrant and tender.
• Add the broth and bring to a simmer.
• Stir in the orzo. Continue to simmer for 6-8 minutes, stirring periodically, until the orzo is al dente.
• Stir in the chicken and remove from the heat.
• Whisk the eggs and lemon juice in a spouted cup or small bowl. Slowly whisk in a scoop of the soup mixture into the egg mixture, going very slowly to ensure the eggs don’t scramble.
• Next, SLOWLY add your warmed egg mixture back to the soup pot, stirring constantly, until smooth and creamy. Finish by stirring in your spinach, salt, pepper, and dill, and adjust seasonings to taste. Serve and enjoy!

Video

Nutrition

Serving: 1.5cups | Calories: 332kcal | Carbohydrates: 30g | Protein: 30g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 107mg | Sodium: 207mg | Potassium: 740mg | Fiber: 2g | Sugar: 4g | Vitamin A: 4697IU | Vitamin C: 15mg | Calcium: 68mg | Iron: 3mg

© Clean & Delicious

The post 30-Minute Lemon Chicken Soup with Orzo appeared first on Clean & Delicious.

Pumpkin curry soup is a delightful, creamy, and dairy-free soup that captures the essence of fall in a bowl! My secret for keeping this recipe super easy (and convenient!) is to use canned pumpkin puree – but you can, of course, make your pumpkin puree from scratch if you’re feeling adventurous.

You would never know this is a quick-cooking soup as a blend of warm spices like curry powder, ginger, and cinnamon adds lots of depth and flavor while creamy canned coconut milk helps to thicken it up.

Finish with an extra drizzle of coconut milk and your choice of savory spiced nuts or crunchy pumpkin seeds – and you’ll have the perfect comforting bowl of soup to keep you warm in the cold weather months.

LOVE WARM COZY SOUP RECIPES? You may also want to try my Roasted Butternut Squash Apple Soup or Roasted Acorn Squash Soup With Coconut Milk! Each recipe is a puree of warm, cozy flavors and can be enjoyed as an easy and healthy lunch or dinner.

Make it a meal! Enjoy this comforting weeknight dinner with a simple green salad and/or with some skillet cornbread.

Ingredients You’ll Need

• Extra Virgin Olive Oil – is what I use to saute and soften my veggies. If you would like to keep this soup even lighter, you can skip the oil and saute your veggies in some veggie broth.
• Onion and Garlic – Add aromatic depth and savory notes to the recipe, creating a flavorful foundation.
• Seasonings (salt, pepper, curry powder, ginger, cinnamon) – Elevates the flavor of the soup while creating warmth and depth.
• Canned Pumpkin Puree – Provides a creamy texture and hearty pumpkin flavor, making it the star ingredient.
• Vegetable Broth – Adds liquid to blend the ingredients and bring it all together.
• Maple Syrup – Just a kiss adds a natural sweetness, which helps to round out the flavors in this soup.
• Canned Coconut Milk – Adds dairy-free creaminess and a subtle coconut essence to the soup that pairs well with the rest of the flavors.
• Garnish – Add toasted pumpkin seeds or nuts and a drizzle of coconut milk to enhance the look and the flavor of the soup. 

How To Make Dairy-Free Pumpkin Curry Soup

Saute the onions: Add the olive oil to a large pot. Turn the heat to medium and add the onions and salt when the oil is hot. Saute until soft and translucent for about 5 minutes.

Add veggies and spices: toss in the carrots, garlic, remaining salt, black pepper, curry powder, ginger, and cinnamon to the onions. Saute until all the veggies are coated with the spices or until the carrots are softened. This will take 8-10 minutes. If you notice the pot getting too dry, add a splash of broth or water to moisten. 

Simmer the soup: To the pot, add the canned pumpkin, broth, and maple syrup. Stir to combine, then turn the heat down to a simmer for 10-15 minutes. The soup will look thick – that’s ok! Once you blend it you will have the option to add extra broth if preferred.

Blend the soup: Turn the heat off. Carefully ladle the hot soup into a high-speed blender, only filling halfway. Pour in half of the coconut milk, then place the lid on slightly ajar and puree until smooth. Repeat with the remaining soup and coconut milk until it’s blended to your desired consistency. 

Serve and enjoy: While hot, ladle the soup into bowls. Garnish with a drizzle of coconut milk and a sprinkling of cracked black pepper and savory spiced toasted nuts or toasted pumpkin seeds (you can roast the seeds of any winter squash, really).

Cooking Tips

• When sautéing the onions and garlic in olive oil, stirring occasionally will prevent them from sticking to the pot and achieve a golden, caramelized texture.
• If the soup seems too thick for your liking, gradually add more vegetable broth or coconut milk when blending until you reach your desired consistency.
• When simmering the soup, keep the heat on low to allow the flavors to meld without the risk of scorching or burning.
• When blending, do NOT fill the blender more than halfway and slightly ajar the blender lid to allow the steam to escape.
• Instead of using a blender to puree the soup, you can use an immersion blender and pure the soup right in the pot. 
• Make sure you use plain canned pumpkin puree and not pumpkin pie filling, as that already contains sugar and spices. 

Variations

• If you prefer a spicier soup, add a pinch of red pepper flakes or a dash of hot sauce to the simmering pot for some heat.
• For added protein, consider stirring in some cooked chickpeas, lentils, or diced tofu during the last few minutes of simmering.
• Garnish your soup with fresh herbs like cilantro, parsley, or chives for a burst of freshness and color.
• Add a squeeze of fresh lime or lemon juice just before serving to brighten up the dish.
• Don’t have canned pumpkins? Canned sweet potatoes or butternut squash would also work!
• Ensure the curry powder you use is gluten-free if you have dietary restrictions, as some blends may contain wheat-based additives.

Storing & Freezing

Storage: To store leftovers, transfer them to an airtight container and refrigerate for up to 4-5 days. Reheat gently on the stovetop or in the microwave, adding a splash of vegetable broth or coconut milk if needed to restore the desired consistency.

Freezing: Allow the soup to cool completely before transferring it to freezer-safe containers or resealable bags. Remember to leave some room for expansion. Stored in the freezer for up to 2-3 months. When ready to use, thaw in the refrigerator overnight and reheat on the stovetop or in the microwave, adjusting the consistency with additional broth or coconut milk as necessary.

More Recipes Using Canned Pumpkin

• Turkey Pumpkin Chili With Black Beans
• Mini Pumpkin Pies
• Pumpkin Chip Energy Bites
• Creamy Pumpkin Overnight Oats

Thanks so much for reading! If you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Pumpkin Curry Soup with Coconut Milk

Enjoy the cozy flavors of fall with this quick and easy Pumpkin Curry Soup With Coconut Milk. This creamy, dairy-free dish is made with canned pumpkin puree for ultimate convenience and is ready in just 30 minutes. Healthy comfort food at its best (and perfect for meal prep!).

Course DINNER, LUNCH, soup + stew + chili

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 153kcal

Author Dani Spies

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 large onion, chopped
• 2 carrots, peeled and chopped
• 2 cloves garlic, chopped
• 1 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1 tablespoon curry powder
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cinnamon
• 2-15 ounce ounce cans of pumpkin puree
• 2 cups low-sodium vegetable broth
• 1 tablespoon maple syrup
• 1/2 cup canned coconut milk, plus more for drizzling

Instructions

• Heat olive oil in a large pot over medium heat. Add the onions along with a pinch of salt and cook, stirring occasionally until the onions have softened and become translucent, about 5 minutes.
  
• Add the carrots, garlic, resining salt, black pepper, curry powder, ginger, and cinnamon, to the onions. Stir until all the veggies are coated with the spices and cook for 8-10 minutes or until the carrots have softened. *If the pot looks too dry, add a splash of broth or water.
  
• Stir in the canned pumpkin, broth, and maple syrup. Turn the heat to low and simmer for 10-15 minutes to allow all of the flavors to come together.
  
• Shut off the heat and carefully ladle to soup into a high-speed blender, filling the blender no more than halfway – I do this in 2 batches – and our in half of the coconut milk. Place the lid on, leaving it slightly ajar to allow steam to escape and puree until smooth. Repeat with the remaining soup. Alternatively, you can use a handheld immersion blender to puree the soup. 
  
• Serve with an extra drizzle of coconut milk over the top and some fresh black pepper. I also love to top this soup with my spiced toasted nuts to some pumpkin seeds.
  

Nutrition

Serving: 1.5cups | Calories: 153kcal | Carbohydrates: 20g | Protein: 2g | Fat: 8g | Saturated Fat: 5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 721mg | Potassium: 203mg | Fiber: 2g | Sugar: 6g | Vitamin A: 5046IU | Vitamin C: 4mg | Calcium: 30mg | Iron: 1mg

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Rich, creamy, healthy roasted acorn squash soup is one of our favorite soups to enjoy during the fall and winter when the weather gets cold. It’s easy to make with roasted acorn squash, sautéed onion, carrots, apple, stock, seasonings, and canned coconut milk. Simmer it to perfection, and then blend until smooth and creamy. Enjoy topped with an extra drizzle of coconut milk, fresh black pepper, roasted acorn squash seeds, and fresh chopped parsley.

When this time of year rolls around, we like to make the most of all the autumn squash and winter squash from the farmer’s market and supermarket by making dishes such as butternut squash soup, stuffed acorn squash, pumpkin chili, and this delicious acorn squash soup!

Health Tip: As an added plus, acorn squash is very healthy and nourishing. It’ packed with vitamins, minerals and antioxidants. It’s a great source of vitamin B, vitamin C, magnesium, and potassium! It’s also low in calories and contains a good amount of fiber.

Ingredients needed

This squash soup is guaranteed to warm you up from the inside out, with its velvety, smooth texture and rich, comforting flavor. The best part, it’s loaded with nutrients! Filled with plenty of veggies and fiber, it’s hearty and satisfying while being naturally vegan and gluten-free.

Here’s everything you’ll need to make it:

• Acorn squash: You’ll need about 4 cups of roasted squash from 2 acorn squash. Choose a ripe acorn squash that is a mix of orange and green, heavy for its size, with skin that is dull with no soft spots.
• Olive oil: For roasting the squash and sautéing the veggies.
• Sea salt: To bring out the flavor in the soup.
• Onion: Use a yellow onion to give this soup a savory, complex flavor.
• Carrots: Use regular-sized carrots and not baby carrots, as they tend to have a starchy, not-very-sweet flavor.
• Apple: Adds subtle sweetness. We like to use Honey Crisp apples for a sweeter taste, but Granny Smith apples are the perfect choice if you like more of a tart flavor and don’t want your soup to be too sweet.
• Seasonings: Dried thyme, ginger, and black pepper for deliciousness in every bite.
• Stock: Vegetable stock to keep this recipe vegetarian and vegan.
• Coconut milk: To make the soup extra creamy. Use canned coconut milk, as it tends to be creamier and richer.

How to cook acorn squash

Good news! There’s no need to peel the squash before cooking it because you will easily be able to scoop the flesh out after roasting. Here’s how to cut an acorn squash and roast it:

1. Prep: Place the oven rack in the center and preheat the oven to 400ºF (204ºC).
2. Use a heavy knife to cut the squash in half lengthwise, using a rocking motion to make the job a bit easier.
3. Scoop out the seeds. You can discard them or save them to roast.
4. Brush the flesh side of the acorn squash with 1/2 teaspoon of olive oil each. Place the squash cut side down on a rimmed baking sheet lined with parchment paper.
5. Roast for 30-40 minutes or until tender. You should be able to easily pierce into the flesh with a knife.

How to make this soup

Acorn squash soup requires several steps, but it’s really quite easy to make. The most time consuming part is cutting your squash and veggies, and waiting for the squash to roast. It’s well worth it, though! Here’s the simple process:

1. Scoop the flesh: Once the squash is cool enough to handle. Scoop the tender flesh into a bowl, it should yield about 4 cups. 
2. Sauté onions: In a large pot or Dutch oven, heat the remainder of the olive oil over medium heat. Add the onions, along with a pinch of salt, and sauté until tender and translucent, about 5 minutes.
3. Sauté carrot and apple: Add the carrot, apples, thyme, ground ginger, and black pepper along with another pinch of sea salt. Sauté for 5-8 minutes.

4. Add stock and simmer: Add 2 cups of vegetable stock and bring the soup to a boil, then reduce to a simmer. Partially cover the pot and cook until the carrots and apples are soft and tender, about 10 minutes. Turn off the heat.
5. Add squash: Stir in the roasted acorn squash and 2 cups of vegetable stock to the soup. 

6. Blend soup: Working in batches, carefully transfer the cool soup to a high-speed blender, and blend until creamy.

7. Add coconut milk: Transfer the soup back to the pot and stir in the coconut milk. Taste and adjust seasonings as needed. Reheat over low heat when ready to eat.
8. Garnish and serve: Enjoy topped with any of the following; an extra drizzle of coconut milk, fresh black pepper, roasted acorn squash seeds, and/or fresh chopped parsley.

Expert tips

• Peeling: No need to peel the squash before roasting. Once it is cooked, it is easy to scoop out of the skin.
• Blending the soup: Try using an immersion blender instead of a regular blender, that way you don’t have to remove the soup from the Dutch oven to blend. But if you don’t have one, you can transfer the soup carefully in batches to a blender to blend. Just be sure it has cooled some.
• Consistency: If after blending the soup, you would prefer it to be thinner, stir in filtered water about 1/4 cup at a time.
• Make ahead: This is an awesome make-ahead, and freeze for later soup. It does take a bit of time to make, so we like to cook a double batch and freeze half for another meal.

The difference between acorn squash and butternut squash

The outside of an acorn squash and butternut squash look quite different. Acorn squash are shaped like acorns, while butternut squash have a unique oblong shape where their base is thicker than their top near the stem. The outside of a butternut squash is completely smooth and light tan in color, while acorn squash are dark green with some orange and vertical ridges surrounding the outside of it.

The interior color and texture of butternut squash and acorn squash are very similar to one another, both have a golden yellow color. However, the flavor of butternut squash is slightly sweeter and more potent compared to the mild flavor of acorn squash.

Pro Tip! Although it may change the texture and flavor slightly, you can typically use any winter squash, including butternut, buttercup, Hubbard, sugar pumpkin, and acorn, interchangeably in recipes.

Variations

This acorn squash soup recipe is wonderful as-is, but feel free to change the ingredients to make this your own. Here are some options:

• Toppings: Get creative and add different toppings, such as croutons, parmesan cheese, crispy bacon crumbles, or a spoonful of Greek yogurt.
• Spicy: Add a kick of heat by mixing in your favorite hot sauce or a pinch of cayenne pepper. 
• Protein: If you want to add a boost of protein, stir in cooked, diced chicken, shredded rotisserie chicken, or turkey breast to the soup after it is blended. 
• Squash: This recipe can be made with butternut squash, kabocha squash or acorn squash.

Storage recommendations

• Fridge: Store leftovers in an airtight container in the refrigerator for 4 to 5 days.
• Freezer: Freeze in a gallon ziplock bag or other freezer-safe container for up to 3 months. When ready to use, thaw in the refrigerator overnight or slowly in a pot on the stove.
• Reheat: Rewarm chilled soup on the stovetop over low heat or in the microwave, in 30 second intervals until warm.

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Roasted Acorn Squash Soup with Coconut Milk

Roasted Acorn Squash Soup made with coconut milk is a rich and creamy soup that is made in 3 simple steps; roast, simmer, and blend! This is an easy, nourishing recipe made with warm cozy flavors including roasted squash, sautéed apples, onions and carrots, fresh ginger, and thyme! Perfect for a chilly night, this soup is healthy comfort food at its best.

Course soup + stew + chili

Cuisine American

Diet Gluten Free, Vegan

Prep Time 15 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 15 minutes minutes

Servings 6 servings (about 8 cups of soup total)

Calories 170kcal

Author Dani Spies

Ingredients

• 2 acorn squash, (3 1/2 – 4 pounds)
• 1 tablespoon olive oil, divided
• 1/2 teaspoon sea salt
• 1 yellow onion, diced
• 1.25 cups carrots, diced
• 1 large crisp apple (I like Honey Crisp), diced
• 1/2 teaspoon dried thyme
• 1/4 teaspoon ground ginger
• 1/4 teaspoon black pepper
• 4 cups low sodium vegetable stock
• 1/2 cup canned coconut milk

Instructions

• Place the oven rack to the center and preheat the oven to 400ºF (204ºC). Use a heavy knife to cut the squash in half lengthwise using a rocking motion to make the job a bit easier.
  
• Scoop out the seeds. You can discard them or save them to roast.
  
• Brush the flesh side of the acorn squash with 1/2 teaspoon of olive oil each. Place the squash cut side down on a rimmed baking sheet lined with parchment paper.
  
• Roast for 30-40 minutes or until tender. You should be able to easily pierce into the flesh with a knife. Once the squash is cool enough to handle. Scoop the tender flesh into a bowl, it should yield about 4 cups.
  
• In a large pot or Dutch oven, heat the remainder of the olive oil over medium heat. Add the onions, along with a pinch of salt, and sauté until tender and translucent, about 5 minutes.
  
• Add the carrot, apples, thyme, ground ginger, and black pepper along with another pinch of sea salt. Sauté for 5-8 minutes.
  
• Add 2 cups of vegetable stock and bring the soup to a boil, then reduce to a simmer. Partially cover the pot and cook until the carrots and apples are soft and tender, about 10 minutes. Turn off the heat.
  
• Stir in the roasted acorn squash and 2 cups of vegetable stock to the soup.
  
• Working in batches, carefully transfer the cool soup to a high-speed blender, and blend until creamy. If you would like the soup to be thinner, add filtered water as needed.
  
• Transfer the soup back to the pot and stir in the coconut milk. Taste and adjust seasonings as needed. Reheat over low heat when ready to eat.
  
• Serve topped with any of the following; an extra drizzle of coconut milk, fresh black pepper, roasted acorn squash seeds, and/or fresh chopped parsley.
  

Notes

• Fridge: Store leftovers in an airtight container in the refrigerator for 4 to 5 days.
• Freezer: Freeze in a gallon ziplock bag or other freezer-safe container for up to 3 months. When ready to use, thaw in the refrigerator overnight or slowly in a pot on the stove.
• Reheat: Rewarm chilled soup on the stovetop over low heat or in the microwave, in 30 second intervals until warm.

Nutrition

Serving: 1.33cups | Calories: 170kcal | Carbohydrates: 28g | Protein: 2g | Fat: 7g | Saturated Fat: 5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 654mg | Potassium: 705mg | Fiber: 5g | Sugar: 8g | Vitamin A: 5340IU | Vitamin C: 21mg | Calcium: 68mg | Iron: 2mg

© Clean & Delicious

The post Roasted Acorn Squash Soup with Coconut Milk appeared first on Clean & Delicious.

There’s nothing quite like a big pot of homemade chicken noodle soup on a cold winter day. This easy rotisserie chicken noodle soup is a semi-homemade version of the classic, and it’s just as comforting and delicious! Let me show you how to make it!

We love chicken noodle soup in our house. It’s a classic and such a delicious way to feel nourished and satisfied throughout the colder months. And, as much as I love to make this recipe with homemade chicken stock and fresh roasted chicken, this shortcut approach is a great alternative when I don’t have an entire day to make soup!

Think of this as semi-homemade chicken noodle soup! I promise you’ll be pleasantly surprised at how delicious and homemade this shortcut soup is.

I also want to note that because this is a quick-cooking soup, I like to make sure I have all of my ingredients prepped and ready to go before I get to the stove. Alrighty, let’s get to it!

Why You’ll Love this Chicken Noodle Soup Recipe

• Easy and delicious comfort food that both kids and adults will love. Such a family-friendly meal.

• A quick way to use up a leftover rotisserie chicken and turn it into a flavorful, nourishing soup.

• Uses bone broth for added protein and a healthy collagen boost.

• Ready in under 30 minutes and tastes like it’s been cooking for days.

• Simple to make with minimal clean up (a persoal favorite, for sure!).

Equipment You’ll Need To Make This Rotisserie Chicken Noodle Soup

• Large soup pot (this 6-quart enamaled coated Lodge pot has become my go-to for soup and chili).
• Large pot for cooking your noodles
• A good knife (this is my go-to favorite)
• Cutting board
• Measuring cups and spoons

Ingredients For Your Hearty Chicken Noodle Soup With Egg Noodles

• extra-virgin olive oil
• medium onion
• medium carrots
• celery rib
• garlic cloves
• poultry seasoning 
• chicken stock
• shredded rotisserie chicken (or leftover chicken)
• Kosher salt and freshly ground black pepper
• fresh dill
• egg noodles

How To Make Rotisserie Chicken Noodle Soup

Step 1: Prep Your Veggies.

You’re going to need 1 chopped onion, 3 medium-sized carrots,2 celery stalks, moons, 3 cloves of chopped garlic, and some fresh chopped dill. The dill gives this soup such a bright, fresh flavor – so good! 

Tip for cutting your onion: The easiest way to chop your onion is to trim off the stem, slice the onion in half, and remove the papery outer skin. Next, lay it flat side down, and then create horizontal and vertical slices to create a checkerboard. Then come over to the top of the onion and slice it straight down.

Step 2: Prep Your Rotisserie Chicken

I like to do this while the chicken is still hot because it makes it easier to do. Simply, use your fingers to remove the skin and the bones and shred up the meat of the chicken. Alternatively, you can chop the chicken with a knife.

Try doing this when you bring the chicken home from the grocery store. This will save you an extra step when it’s time to make the soup.

Step 3: Gather The Remaining Ingredients

You’ll need extra virgin olive oil, some poultry seasoning, chicken broth (I use the Kettle & Fire bone broth, which is super rich in protein and collagen), and then, of course, the noodles.

Step 4: Cook your egg noodles and sweat your veggies

You’ll need large pots, one for boiling your salted water for your egg noodles and the other for your soup. I use a 6-quart enameled cast iron Lodge Pot for all my soups, and it’s amazing!

Heat your pot over medium heat and add a tablespoon of extra virgin olive oil. Next, you’ll cook your onions, garlic, carrots, and celery until softened. Season with salt, pepper, and poultry seasoning.

Step 5: Building Your Rotisserie Chicken Noodle Soup

Pour in your chicken stock. If you have homemade great, otherwise store-bought will get the job done. I love using bone broth when I have it because it’s so nutrient-dense – and because of the protein and collagen, it has a lot of body as well.

Turn up the heat, let everything come to a boil, and then reduce it back down to a simmer. Add in the shredded chicken along with some salt and pepper. Simmer for 15 minutes and finish with fresh chopped dill.

Step 6: Cook Your Egg Noodles

Cook your egg noodles to just under – so it’s al dente – this way, you don’t end up with mushy noodles in your soup. Once it’s cooked, drain and drizzle with a bit of extra virgin olive oil, so the noodles don’t stick. 

Step 7: Putting It All Together

Once your egg noodles are cooked, your chicken noodle soup base should be ready to go as well. Place some noodles in the bottom of your serving bowl and top with a big ladle of rotisserie chicken soup. Serve and enjoy!

Rotisserie Chicken Noodle Soup FAQs

Can I use regular chicken stock instead of bone broth?

Yes, of course! Both work. The bone broth is super rich and nutrient-dense. Chicken stock is a bit lighter. Both are delicious. You can even mix them and do a 50-50 split if you’d like.

I’m not a fan of fresh dill, what other herb can I use instead?

If you don’t like fresh dill or don’t have any on hand, you can swap in fresh parley or time. Just make sure to add it in right at the end so it maintains its flavor and fresh, vibrant color.

What if I am not a fan of egg noodles?

You can swap the egg noodles for your favorite pasta. If you want to level up the nutritional value, try a high-protein bean or lentil pasta. If you are gluten-free, try brown rice pasta.

What kind of seasoning do you recommend?

I use a poultry seasoning blend for this soup which is just a combination of thyme, sage, marjoram, and rosemary. It’s the perfect flavor combo for this soup.

How can I make this recipe low-carb?

You can omit the egg noodles and just enjoy the chicken soup as is. The egg noodles add more texture and make this soup a bit heartier, but if you’re following a low-carb diet or are looking to cut down on those macros, they can be omitted and the soup would still be delicious.

Alternatively, you can substitute the egg noodles with keto-friendly noodles like zucchini noodles, shirataki noodles, or keto-friendly egg noodles.

Can I make this recipe vegan?

Yes! Simply omit the chicken and use vegetable broth in place of bone broth. You can also use a vegan-friendly noodle alternative like those mentioned above.

Can I freeze this soup?

Yes, this soup freezes really well! Just make sure to cool it completely before freezing so that you don’t end up with a soup explosion in your freezer. Portion it out into individual servings if you’d like, and then freeze for up to three months. When you’re ready to eat, thaw overnight in the fridge and reheat on the stove.

Thanks so much for reading! You can watch the video down below and if you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Rotisserie Chicken Noodle Soup

This short-cut chicken noodle soup is a nutrient-dense, quick cooking alternative to the classic. Rememebr, to shred your rotisserie chicken while it's still warm to keep things super easy.

Course dairy free, DIET, DINNER, LUNCH, meat + chicken, soup + stew + chili

Cuisine American

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 26 minutes minutes

Servings 6 people

Calories 306kcal

Author Dani Spies

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 medium onion, chopped
• 3 carrots, peeled and cut into bite-sized pieces
• 2 celery ribs, cut into half moons
• 3 cloves garlic, chopped
• 1 teaspoon poultry seasoning,
• 8 cups chicken bone broth or chicken stock
• 4 cups shredded rotisserie chicken
• 3 tablespoons fresh chopped dill
• 2 cups cooked egg noodles
• sea salt and pepper to taste

Instructions

• Cook noodles according to the package and set aside.
• Place a large pot over medium heat and heat olive oil. Add the onion with a fat pinch of salt. Cook for 5 minutes or until onions are fragrant and translucent.
• Add in garlic, carrots, celery, and poultry seasoning and allow to cook for 5-6 minutes or until the vegetables are softened but not browned.
• Pour in the chicken stock and season with salt and pepper.  Bring everything to a boil and then reduce down to a simmer.
• Add in shredded chicken and continue to simmer for another ten minutes.  Adjust seasonings as needed and finish with fresh chopped dill.
• You can add the cooked right to the pot before serving or in the bottom of each bowl of you don’t think you will finish all of the soup. If you store the soup with the noodles in it they will get soggy, this is why I prefer to cook them on the side and add them at the end.

Notes

• If you like a bit of heat, you can add some red pepper flakes to the base of the recipe when sautéing the veggies.
• If you like lemon, try adding a big squish to the pot right before serving.

Nutrition

Serving: 2cups | Calories: 306kcal | Carbohydrates: 23g | Protein: 36g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 99mg | Sodium: 439mg | Potassium: 705mg | Fiber: 2g | Sugar: 3g | Vitamin A: 5154IU | Vitamin C: 4mg | Calcium: 53mg | Iron: 2mg

© Clean & Delicious

The post Easy Rotisserie Chicken Noodle Soup (Egg Noodles) appeared first on Clean & Delicious.

Today, I am sharing my latest soup obsession, it’s a vegetable soup with meatballs (or a meatball soup with vegetables!). This soup is comfort food for the soul and very easy to make. Packed with protein and lots of veggies, my entire family begs me to make this recipe on a weekly basis, so I’m excited to share it with you.

This cabbage and meatball soup is filled with a variety of vegetables, tender meatballs, beef broth, and topped off with fresh lime juice for a little extra zing! It’s a grain-free recipe (I use cauliflower rice inside the meatballs) and perfect for all kinds of eating styles! Further, it’s also perfect for meal prep (the leftovers are fab!) or as a cozy family meal.

Why You’ll Love This Meatball Cabbage & Veggie Packed Soup

• It’s a hearty and delicious soup that’s perfect for a cold winter day.
• The homemade beef meatballs are juicy. tender and flavorful – no breadcrumbs needed!
• Packed with vegetables like cabbage, carrots, and zucchini.
• Finished off with a squeeze of fresh lime juice and fresh cilantro for extra flavor.
• It’s a crowd please, even your kids will be asking you for seconds! 

Equipment Needed To Make this Vegetable Soup

• Large Bowl
• Cutting Board
• Knife
• Dutch Oven Or Large Pot (this is my go-to pot for soup and chili)

Ingredients For Your Beef Meatball Vegetable Soup

For the Meatballs

• grass-fed ground beef (learn more below!)
• eggs
• cauliflower rice
• cilantro
• sea salt
• black pepper
• garlic powder
• onion powder
• dried oregano

For Your Vegetable Soup Base

• olive oil
• onion
• salt and pepper
• garlic
• diced tomatoes
• dried oregano
• beef broth
• carrots
• small head of cabbage
• zucchini
• salt and pepper
• fresh lime
• cilantro

How To Make This Cabbage & Meatball Vegetable Soup

• Add all the meatball ingredients to a large bowl and combine well. Roll into 1-2 inch meatballs and set aside. 

• Once that’s done, heat the olive oil in a large Dutch oven and add in the onion with a pinch of salt. Cook for 5-7 minutes or until the onions have softened and are translucent. Next, add in garlic, tomatoes, oregano, and another pinch of salt and pepper, and cook for another 4-5 minutes.

• Add in broth, bring to a boil and reduce back down to a simmer. Carefully add meatballs and simmer for 12-15 minutes. Next, add in carrots, cabbage, and zucchini and simmer for 30 minutes or until all the veggies are tender.

• Adjust seasonings and finish with fresh lime juice and a big handful of fresh chopped cilantro.

• Serve and enjoy!

Notes & Tips To Consider When Making This Soup

• Grass-Fed Ground Beef: If and when you can, I always recommend buying grass fed* and finished meat. This is an easy way to level up the quality of your ingredients. Not only is it delicious and better for the environment, but it is nutritionally superior to commercially farmed meats.

• Cauliflower rice: using cauliflower rice is an easy way to sneak in an extra veggie, and it helps to bind the meat without the use of breadcrumbs.

• Cilantro:  if you don’t like it (or have a partner who has an aversion to it) – you can sub fresh parsley or some fresh chopped mint.

• Mixing Your Meatballs: You want to mix your meatball mixture just until everything is incorporated and no more. If you mix too much, your meatballs will become tough.

• Sticky Meatballs:  I Like to keep a small bowl of water next to me because if you keep your hands damp, it will help keep the meatballs from sticking to your hands.

• Dutch Oven:  My enamel-coated dutch oven is my go-to post for soups and chilis. If you don’t have one, you can use a large stockpot. 

• Tomatoes: I used little grape tomatoes for this recipe, but a Roma tomato would also be a great option.

• Beef Broth: I used beef bone broth which is rich in collagen and protein and really adds some great body to the soup.  

*Why I Buy Grass-Fed Meat

The number one most important change anyone can make when it comes to healthy eating (in my opinion) is to focus on the quality of the food that we eat. This is a simple but powerful way to make to move towards your health, wellness, and weight loss goals without getting caught up in restriction and deprivation.

When it comes to meat, grass-fed beef is nutritionally superior to conventionally raised beef (plus it’s way tastier – and better for the environment!). It has 6x the amount of Omega 3 fatty acids (the healthy fats), it’s lower in Omega 6 fatty acids (which are the not-so-healthy fats), and has 3-5x the amount of CLA (conjugated linoleic acid). It’s also rich in vitamins A & E and has plenty of antioxidants.

The problem is that it can be tricky to find which is why I usually order my meat online (and have it delivered right to my house). Here are a few options if you’d like to consider that option for yourself:

Cotton Cattle Co. – A local New Jersey farm with superior quality in both taste and texture. They deliver to many states on the East Coast (NJ, NY, PA, CT, DE, MA, MD, VT, DC) and are my number-one choice if you live locally.

I recently met the farmer (Bryce – great guy!) and snagged a discount code for the #CDFam. You can save 10% off all their products using code C&D10 at check out.

Butcher Box – I’ve been using Butcher Box for years. They deliver nationally and offer monthly subscriptions that make accessing grass-fed meats super easy (and convenient). They currently offer free ground beef (for life) to first-time customers.

What to Serve With This Vegetable Soup

This soup is filling enough to serve on its own without any side dish. But, if you prefer to make it a part of the classic soup and sandwich or soup and salad duo, it pairs perfectly with my kale caesar salad or romaine lettuce salad. It’s also great alongside my portabella mushroom sandwich. 

If you’ve got a sweet tooth, my keto lemon mug cake is the perfect ending to this warm and cozy meal (and it’s a single serving dessert!).

How To Store Leftover Meatball Vegetable Soup

Store any leftovers in an airtight container in the fridge for up to five days, alternatively, you can freeze it for up to 3 months. 

To reheat, I recommend using the stovetop or microwave. Simply transfer to a pot or microwave-safe bowl, and warm until heated through.

Vegetable Meatball Soup FAQs

Can I use turkey, ground chicken, or pork to make my meatballs?

Sure! If you prefer to use ground turkey or chicken over beef, you can. I would avoid pork in this case as it may make your soup too greasy to enjoy.

Can I make this soup vegetarian?

Sure! If you prefer to keep it meatless, just skip the meatballs and add in extra veggies. If you want to use tofu or tempeh as your protein source – that would be a great option too. 

Can I add other root vegetables like parsnips and sweet potatoes?

Yes, you can! Parsnips, in particular, would be a good addition as they have an almost fennel-like flavor with a touch of sweetness that would pair well with the flavors of this soup!

Can I skip the cauliflower rice or substitute it with something else?

Yes, you can skip the cauliflower rice if you don’t have any. However, you’ll want to add some breadcrumbs or almond flour as a binder, though. Alternatively, you could use some cooked quinoa to help bind the meatballs.

This cabbage and meatball veggie-packed soup is truly one of our family’s favorites – the meatballs are flavorful and tender and the veggies just add an extra layer of flavor and texture – this truly is comfort food for the soul and you will find yourself coming back to it all winter long. I can’t wait for you to give it a try!

Thanks so much for reading! You can watch the video down below and if you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Hearty Veggie Packed Beef Meatball Soup

Course DIET, DINNER, soup + stew + chili

Cuisine American

Prep Time 20 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 10 servings

Calories 324kcal

Author Dani Spies

Ingredients

Meatballs

• 2 pounds grass-fed gorund beef*
• 2 eggs
• 1 cup cauliflower rice
• 1/3 cup cilantro
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 tablespoon garlic powder
• 2 teaspoons onion powder
• 1 teaspoon dried oregano

Soup Base

• 1 tablespoon extra virgin olive oil
• 1 onion, chopped
• 4 cloves garlic, chopped
• 1 cup diced tomatoes
• 1 teaspoon dried oregano
• 8 cups beef broth
• 4 carrots, peeled and sliced into rounds
• 1 small cabbage, cut into chunks (8-10 cups)
• 2 zucchini, cut into quarter moons

optional

• 1/4 cup fresh cilantro
• 1/2 lime, juiced

Instructions

Meatballs

• In a large bowl, combine ground beef, eggs, cauliflower rice, cilantro, salt, pepper, garlic powder, onion powder, and oregeno Add all meatball ingredients in a large bowl and combine well. 
  
• Scoop a heaping tablespoon of the mixture into your palms, and roll into 1-2 inch meatballs ( I get about 40 meatballs). Set aside.
  

Soup

• Heat olive oil in a large Dutch oven, add in onion with a pinch of salt, and cook for 5-7 minutes or until softened and translucent.   Add in garlic and tomatoes, oregano, and another pinch of salt and pepper and cook for another 4-5 minutes.
  
• Add in broth, bring to a boil and reduce back down to a simmer.  Carefully adding meatballs and simmer for 12-15 minutes.  Add in carrots, cabbage and zucchini and simmer for 30 minutes or until all the veggies are tender.
  
• Adjust seasonings and finish with fresh lime juice and a big handful of fresh chopped cilantro.
  

Nutrition

Serving: 2cups | Calories: 324kcal | Carbohydrates: 13g | Protein: 21g | Fat: 21g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 97mg | Sodium: 1062mg | Potassium: 805mg | Fiber: 4g | Sugar: 6g | Vitamin A: 4373IU | Vitamin C: 47mg | Calcium: 102mg | Iron: 3mg

© Clean & Delicious

The post Hearty Veggie Packed Beef Meatball Soup appeared first on Clean & Delicious.

This one-pot, dutch oven recipe for ground turkey and butternut squash chili with black beans is perfect for a cold winter day. That will make you feel like you’re getting a hug from the inside out with each and every bite! If you find yourself craving warm and cozy comfort foods this time of the year, that are healthy and nourishing, this one-pot chili recipe is for you! 

It’s that time of year when we are all looking for healthy recipes to keep us feeling warm and full. This One-Pot Ground Turkey Butternut Squash Chili is just what you need! It’s easy, hearty, and delicious. This chili recipe also contains lots of warming spices like chili, cumin, paprika, and cinnamon which can help us feel warm and comforting when it’s cold outside. The best part about this dish? You only need one large stew pot or dutch oven to make it. You can totally do this in your kitchen at home!

As always, this is a super simple recipe to make and is fantastic for meal prep! You could easily double this recipe if you wanted to store some in the fridge or the freezer as a head start ingredient for a busy week!

Why’ll You’ll Love This Turkey Butternut Squash Chili Recipe

• Virtually no clean-up! This is a one-pot chili recipe that only requires the additional use of a knife, cutting board, and spatula! If you wanted to, you could just eat it out of the pot… just sayin’.
• The combination of warm cumin, paprika, and cinnamon really gives this chili recipe a cozy feel, perfect for chilly days.
• This chili is loaded with veggies, including nutrient-rich butternut squash and protein-packed black beans. It’s the perfect meal to keep you feeling full and satisfied!
• This chili makes a great freezer meal! Simply cook it, let it cool, and store it in an airtight container or freezer bag. When you’re ready to eat it, just thaw and reheat!

Equipment You’ll Need To Make This Easy Ground Turkey Chili Recipe.

• One large stew pot or dutch oven (this is my go-to pot for soup and chili)
• Knife
• Cutting Board
• Spatula 

Ingredients For Your Turkey Butternut Squash Chili With Black Beans

• extra virgin olive oil
• yellow onion
• bell pepper
• garlic
• ground turkey 
• butternut squash1 tablespoon chili powder
• ground cumin
• cinnamon
• smoked paprika
• sea salt
• black pepper
• diced fire roasted tomatoes
• low sodium chicken broth
• black beans
• garbanzo beans
• fresh spinach

How To Make This One-Pot Butternut Squash Chili With Ground Turkey

Heat extra virgin olive oil in a large pot ( I like to use my cast iron dutch oven) over medium heat.  Add in onion, pepper, and garlic along with a pinch of salt.  Cook for 6-8 minutes or until the veggies have softened and the onions are translucent.

Push the veggies to the side and add in the ground turkey.  Break the turkey up with a wooden spoon until it is in small crumbles and cook until the turkey is no longer pink in the middle.

Add in the butternut squash, chili powder, cumin, cinnamon, smoked paprika, salt, and pepper.  Give everything a big fat stir and then add in the tomatoes and chicken broth.  Turn up the heat and bring everything up to a boil.  Reduce the heat, add in the beans, and simmer for 30 minutes.

Once the squash is tender and all of the flavors have come together, stir in the chopped spinach, cook until wilted, and then serve and enjoy!

Notes & Suggestions

• Save your butternut squash seeds! You can roast them just the same way you would pumpkin seeds, so you don’t have to throw them away, and they are deeelicious – you can find my recipe here. 
• Don’t feel like going through all the trouble to prep your butternut squash? Buy pre-cut butternut squash from the grocery store, and you’re good to go!
•  If you are in the market for an enamel-coated dutch oven but don’t want to spend 300 dollars on a new pot- I highly recommend the Lodge enamel-coated dutch oven! This has become my go-to pot for soups and chili’s, and it’s 1/3rd the price of many other brands. You can check it out here. 
• The last step is optional, but I can never resist tossing in a big handful of chopped baby spinach right at the end. Not only is it beautiful and vibrant, but it’s such an easy and yummy way to work some extra green on to our plates.  If you don’t have any spinach, frozen kale works great too!

Addition Topping Ideas For Your Butternut Squash Chili

If you like to load your chili up with toppings, here are a few of my favorites:

• Shredded sharp cheddar cheese
• Plain Greek Yogurt
• Chopped green onions
• Diced avocado
• Sliced jalapeños

How to Store Leftover Turkey Butternut Squash Chili

When stored in an airtight container, this soup will happily last up to five days in the fridge and 3 months in the freezer.

To reheat, simply place it back in the pot and warm over medium-low heat on the stovetop. Add a little water or broth to thin if needed. 

What To Serve With Turkey, Black bean, Butternut Squash Chili

This chili is satisfying enough to be served as-is, but if you’re looking to round out the meal even more, here are a few of my favorite sides:

• Green Salad 
• Skillet Cornbread 

To finish it off, if you’re a dessert fan, my avocado brownies would be perfect!

Turkey Butternut Squash Chili FAQs

Can I use different ground meat instead of turkey in this chili recipe?

Yes! This recipe would also work with ground chicken, ground beef, or ground bison.

Can I make this butternut squash chili vegan?

Yes! If you want to make this recipe vegan, swap out the ground turkey for a vegan substitute like beyond meat and replace the chicken broth with vegetable broth. 

What other types of beans can I use?

You could easily swap out the black beans with pinto or kidney. If you’re looking for more of a southwestern chili feel, white cannellini would also be delicious! 

How do I make this recipe in my Instant Pot?

Follow all the same instructions through browning the turkey in your Instant Pot. Then, instead of cooking on the stovetop for 30 minutes, set your Instant Pot to manual high pressure for 5 minutes. Let it naturally release for another 15 minutes once it’s done cooking. 

Can I make this recipe in a slow cooker?

Yes! Simply follow all the same instructions, again up to the point after you brown the turkey but cook on low for about six hours or until the squash is tender.

I don’t have a Dutch oven- what can I use instead?

A large stew pot, crockpot, or instant pot would all work fine for this recipe – any of those options will give you delicious results! 

Can I make this chili without butternut squash?

Yes, absolutely! If you prefer to swap out the squash for another type of squash, like acorn, even sweet potatoes, or parsnips, they will work great. This recipe is easy to adapt, so feel free to experiment with other veggies and beans. 

Other Comforting Cold-Weather Recipes You Might Like

• Dairy-Free Broccoli Stem Soup
• Chicken And Kale Gumbo
• Cinnamon Spiked Lamb and Chickpea Chili
• Green Detox Soup
• 15 Minute Bok Choy Soup

Don’t Forget To Come Back and Let me Know How Your Butternut Squash Chilli Turned Out!

Print

Turkey Butternut Squash Chili

Prep Time 15 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 6 people

Calories 443kcal

Author Dani Spies

Ingredients

• 1 tbsp extra virgin olive oil
• 1 onion, chopped
• 1 bell pepper, chopped
• 4 cloves garlic, chopped
• 2 pounds ground turkey
• 6 cups butternut sqaush, cut into bite sized pieces
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 2 teaspoons smoked paprika
• 1 teaspoon cinnamon
• 28 ounces fire-roasted diced tomatoes
• 4 cups low sodium chicken broth
• 1 15-ounce can of black beans
• 1 15-ounce can of chickpeas
• 3 cups baby spinach

Instructions

• Heat olive oil in a large dutch oven over medium heat. Add onion, pepper, and garlic with a pinch of salt and cook for 5-7 minutes or until the onions are tender and translucent.
• Push all the veggies to the side and add in the ground turkey. Season with salt and pepper. Use a wooden spoon or spatula to break the turkey down into crumbles and cook until no longer pink.
• Add the butternut squash, chili powder, cumin, smoked paprika, cinnamon, salt and pepper. Stir everything together.
• Add in fire-roasted tomatoes and chicken broth. Bring everything to a boil and then reduce the heat and bring everything to a simmer.
• Add the beans to the pot, stir and partially cover the pot. Simmer for 30 minutes or until squash is tender.
• Finish with baby spinach. Adjust seasonings. Serve and enjoy!

Video

Notes

This is my go-to pot for soup + chili.

Nutrition

Serving: 2cups | Calories: 443kcal | Carbohydrates: 48g | Protein: 49g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 83mg | Sodium: 539mg | Potassium: 1541mg | Fiber: 12g | Sugar: 10g | Vitamin A: 18223IU | Vitamin C: 65mg | Calcium: 192mg | Iron: 7mg

© Clean & Delicious

The post Ground Turkey Butternut Squash Chili (One-Pot!) appeared first on Clean & Delicious.

Chili Con Carne is a classic meal that makes a great Sunday dinner and is equally delicious for a quick weeknight meal or add it to your meal prep for a busy week.

Not only is this chili con carne recipe incredibly delicious, but it takes very little effort to put together, and everything cooks in one pot (just like my turkey and butternut squash chili!)! It’s quick and easy—sauté the veggies, brown the meat, and then simmer for about 20 minutes! Top your bowl with your favorite chili toppings and dig in!

What’s in Chili Con Carne?

One of the best things about this chili recipe is that it’s completely versatile. I’ve listed my favorite ingredients below, but feel free to substitute or completely leave out any ingredient to suite your family’s taste preference.

• Olive oil – For cooking down the veggies.
• Onion & garlic – A must for any chili recipe!
• Green bell pepper – Adds a slightly spicy and aromatic flavor. If you want to use red bell peppers instead, that works too!
• Spices – We’re using a blend of chili powder, oregano, and salt.
• Tomato paste – Helps to thicken the chili and also adds delicious flavor.
• Chipotle chili in adobo – This gives the chili the perfect amount of smoky heat without being overly spicy.
• Beef – I used grass-fed ground beef for this recipe, but you can easily sub in ground bison, ground turkey or even ground chicken, if you’d like. 
• Broth – I recommend using a low-sodium chicken broth because then you can control the amount of salt in the soup. Feel free to use beef broth, if preferred.
• Diced tomatoes – Fire-roasted tomatoes are my go-to for chili and soup recipes because they’re super flavorful. If you don’t have diced tomatoes available, use canned crushed tomatoes.
• Beans – We’re using both kidney beans and pinto beans, which add plenty of fiber and extra protein.

How to Make Chili Con Carne

This chili recipe is definitely a winner! It’s SO tasty and super easy! Here’s the simple process, but for the full, printable recipe, reference the recipe card at the bottom of the page.

1. Sauté. The first step in making chili con carne is to sauté the veggies with the seasonings until they are fragrant and beginning to soften. Now, add the tomato paste, chipotle chili and adobo sauce; stir. Add the ground beef and cook, breaking up with a wooden spoon. 
2. Simmer. Pour in the broth and simmer for about 10 minutes before adding in the tomatoes and beans. Bring chili to a boil and cook uncovered for about 10 minutes.
3. Serve. Once cooked to your liking, ladle chili into bowls and top with your favorite chili toppings and enjoy!

Quick tip: I like to use 90% lean, grass-fed ground beef. It’s very flavorful without tons of extra grease.

What to Serve with Chili Con Carne

We love enjoying chili con carne with grated cheddar cheese, a dollop of Greek yogurt, avocado and crunchy tortilla chips. You can also serve it with tasty sides like:

• Healthy Skillet Cornbread
• Homemade Guacamole 
• Pico De Gallo
• Baked Sweet Potato Fries
• Scooped over the top of an oven-baked sweet potato

Recipe Variations

There are many ways to customize chili to your taste preference! Here are some great options:

• Turkey – Use ground turkey instead of the beef.
• Bean-less – Use 1 1/2 pounds ground beef and omit the beans.
• Vegetarian – Sub in ground veggie crumbles or cooked lentils in place of the meat.
• Spicy – Add 1-2 tablespoons of hot sauce to taste and/or add in a dash or two of cayenne pepper or red pepper flakes.
• Beans – I’ve used a blend of kidney and pinto beans in this chili. You can substitute other types of beans, including black beans and Great Northern beans.

Storage & Reheating Chili

Chili con carne will keep in your fridge for about 1 week. Once your chili is completely cooled, just place it in an airtight container (or multiple, if you’d like to meal prep it) without any additional toppings and place it in the fridge. To reheat it, simply pop it in the microwave using a microwave safe bowl, or you can reheat it on the stovetop. 

Can you freeze Chili Con Carne?

Yes! This chili recipe is a great candidate for the freezer. Place the chili into gallon-sized freezer bags or airtight freezer-safe containers. Freeze for up to 3 months. Remember to label the chili with the date, so you remember when you placed it into the freezer. When you’re ready to enjoy the chili, thaw it in the refrigerator overnight, then reheat it on the stovetop or microwave until it is warmed through.

More chili recipes to try:

Looking for more chili recipes? Try our other healthy favorites!

• Clean Eating Turkey Chili
• Chicken + White Bean Chili
• Cinnamon Spiked Lamb + Chickpea Chili
• Sweet Potato + Black Bean Chili

If you make and enjoy this chili con carne, be sure to leave a comment and ★ rating below letting me know how they turned out. Your feedback is so helpful for me and our Clean & Delicious community (thank you!).

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Chili Con Recipe

Delicious, healthy Chili Con Carne is a blend of beef, two types of beans, veggies, tomatoes and spices, all simmered together for a rich, satisfying meal. This easy chili recipe comes together quickly in one pot and is freezer-friendly! The perfect fall and winter comfort food!

Course gluten free, low carb + keto, recipes, soup + stew + chili, VIDEO

Cuisine low carb + keto, soup + stew + chili

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 6 servings

Calories 365kcal

Author Dani Spies

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion chopped
• 1 green bell pepper chopped
• 4 cloves garlic chopped
• 1/2 tsp kosher salt
• 1 tbsp chili powder
• 1 tsp dried oregano
• 1 tbsp tomato paste
• 1 chipotle chili in adobo coarsely chopped, with 1 tablespoon sauce
• 1 pound grass-fed ground beef
• 1- 14.5 ounce can low-sodium chicken broth
• 1- 14.5 ounce can diced tomatoes
• 1- 14.5 ounce can kidney beans, rinsed and drained
• 1- 14.5 ounce can pinto beans

Instructions

• Heat the olive oil in a large pot over medium-high heat. Add the onion, pepper, garlic, salt, chili powder, and oregano. Cook for about three to five minutes or until the veggies are fragrant and beginning to soften.
  
• Stir in the tomato paste, chipotle chili and sauce; cook for another minute before adding the ground beef, breaking it up with a wooden spoon, and cook until the meat is browned (about 5 minutes).
  
• Add the broth and simmer for about 10 minutes. Stir in the tomatoes and the beans; bring to a boil. Cook, uncovered, stirring occasionally; until thick (about 10 minutes).
  
• Ladle chili into bowls and top with your favorite chili toppings (ie. cheese, scallions, Greek yogurt, etc).
  

Video

Notes

Storing leftovers – Chili con carne will keep in your fridge for about 1 week. Once your chili is completely cooled, just place it in an airtight container (or multiple, if you’d like to meal prep it) without any additional toppings and place it in the fridge. To reheat it, simply pop it in the microwave using a microwave safe bowl, or you can reheat it on the stovetop. 

Freezing – To freeze, place chili into gallon-sized freezer bags or airtight freezer-safe containers. Freeze for up to 3 months. Remember to label the chili with the date, so you remember when you placed it into the freezer. When you’re ready to enjoy the chili, thaw it in the refrigerator overnight, then reheat it on the stovetop or microwave until it is warmed through.

Nutrition

Serving: 1bowl | Calories: 365kcal | Carbohydrates: 39g | Protein: 28g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 49mg | Sodium: 538mg | Potassium: 1080mg | Fiber: 13g | Sugar: 5g | Vitamin A: 726IU | Vitamin C: 27mg | Calcium: 110mg | Iron: 6mg

© Clean & Delicious

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Soup is one of my favorite things during the cold winter months. I literally dream about the days where I can sit on a chilly evening with a bowl of piping hot soup with a slice of my favorite sprouted spread topped with a schmear of butter.

This butternut squash apple soup always proves to be the perfect fall comfort food. It’s incredibly easy to make, loaded with wholesome ingredients, and it also happens to be naturally gluten-free and dairy-free. The perfect balance of sweet and savory fall flavors – you’re going to want to make this soup on repeat this season!

Butternut squash apple soup ingredients:

Nothing too fancy in this easy butternut squash soup recipe. You just need 4 main ingredients, plus olive oil for roasting the veggies and salt & pepper. Here’s the lineup:

• Butternut squash: You have 2 options here: you can peel and chop 1 large, fresh butternut squash. However, to save time, just buy pre-cut squash, either in the fresh or frozen vegetable section of the grocery store.
• Apple and onion: These ingredients will add some extra sweet and savory flavors to the soup. I like to use Honeycrisp apples to give this soup more of a sweetness, but Granny Smith apples are the perfect choice if you don’t want your soup to be too sweet.
• Olive oil: You’ll need a bit of olive oil for roasting the squash, onion and apple.
• Broth: I love using bone broth* as it adds a bit of protein to the recipe but if you want to keep this recipe vegan, be sure to use vegetable broth.
• Curry: Gives this soup a lovely warm flavor.
• Optional garnishes: Topping options are endless! You can drizzle on some coconut milk or cream, add a sprinkle of toasted pumpkin seeds, crumbled bacon and/or croutons. I also love a it of fresh cilantro as well.

How to make roasted butternut squash soup:

This healthy soup recipe is really pretty easy to make. Here’s a quick rundown of the process, but for full instructions, reference the recipe card at the bottom of the post.

• Roast veggies. Divide squash, onions and apples between two rimmed baking sheets. Drizzle one tablespoon of olive oil over each tray of fruit and veggies and season with salt and pepper. Gently toss all the ingredients together until they all have a light coating of olive oil and seasonings. Cook for 30 minutes at 425ºF, flipping halfway through.
• Blend ingredients. Once the ingredients cool to room temperature put them in the blender (one tray at a time) and add two cups of broth and 1/4 teaspoon of curry powder (for each tray). Blend for 30-60 seconds or until the soup is rich and creamy.
• Heat on the stove. Pour the
  blended mixture into a large pot and repeat with the second tray. Warm the soup over
  medium-high heat until heated through.
• Serve and enjoy. Taste and adjust the seasonings, as preferred, and enjoy!

Tips for success:

• Switch up the squash: Feel free to use sweet potato or acorn squash, instead of butternut squash, if you’d like! You can also use pre-cubed butternut squash for ease.
• Blending: If you use a regular blender or immersion blender, you’ll probably want to strain the soup, for best results. However, if you use a high-power blender (like a Blendtec® or Vitamix®) there is no need to strain. Make sure to secure the lid on tightly and then select the “soup” or “hot” cycle. To avoid the soup exploding out or over, increase speed slowly and watch it carefully. Remove the lid carefully, as it may release a burst of steam. If your blender doesn’t have a hot/soup setting, you can use a folded towel, instead of the lid, and hold it in place with your hands. This will help reduce steam pressure.

What to serve with butternut squash apple soup:

• We love this soup paired with a classic grilled cheese sandwich or some crusty bread. Dipping, dunking and even possibly slurping are totally permitted
• To keep things on the lighter side, try this soup with a fresh, green salad. This Romaine Salad, Simple Kale Salad or Healthy Caesar Salad are all great choices.
• Or pair this soup with a hearty dinner like whole roasted chicken or meatloaf.
• Another great side dish would simply be more veggies; sautéed broccoli or Brussel sprouts with apples and bacon would both pair nicely.

Don’t stop there, experiment with soup toppings too! Here are some of our favorites:

• Roasted pepitas (pumpkin seeds)
• Crumbled bacon
• Croutons
• Grilled cheese cubes
• Drizzle of olive oil and/or cream or coconut milk
• Dollop of sour cream or Greek yogurt

How to store, freeze & reheat butternut squash apple soup:

• To store: store this soup in airtight containers in the refrigerator for up to about 5 days.
• To freeze: let the soup completely cool and then transfer it to a freezer-safe container (or multiple containers for meal prep purposes). Freeze for up to about 2 months. Don’t forget to add a label with the date.
• To reheat: first let the soup thaw in the refrigerator, then heat the soup in the microwave or on the stovetop.

This butternut squash soup is a must-make during the cooler weather months. Whether you’re serving it for dinner or as part of a holiday meal, it’s sure to be a big hit.

More fall recipes to enjoy:

• Butternut Squash Chili
• Pumpkin Cheesecake Bars
• Healthy Lentil Soup
• Holiday Salad with Apple Cider Dressing

If you make this butternut squash apple soup recipe, be sure to leave a comment and ★ rating below letting me know how it turned out. Your feedback is so helpful for me and our Clean & Delicious community (thank you!).

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Butternut Squash Apple Soup

Incredibly creamy and nourishing roasted butternut squash apple soup is the perfect option for a quick, comforting dinner at home, and as an added bonus, it will make your house smell like the magic of fall! This recipe is super easy to make, naturally gluten-free and vegan, and SO flavorful.

Course DIET, LUNCH, soup + stew + chili

Cuisine American, gluten free

Prep Time 30 minutes minutes

Cook Time 30 minutes minutes

Total Time 1 hour hour

Servings 6 servings

Calories 219kcal

Author Dani Spies

Ingredients

• 3 lb. butternut squash peeled, seeded and cut into chunks (about 8 cups)
• 2 onions chopped
• 2 apples peeled, seeded and chopped
• 2 tbsp. extra virgin olive oil
• 1 tsp. kosher salt
• 1/2 tsp. black pepper
• 4 cups low sodium organic chicken broth or veggie broth for vegan
• 1/2 tsp. curry powder

Instructions

• Preheat oven to 425ºF. Divide squash, onions and apples amongst two rimmed baking sheets. Drizzle one tablespoon of olive oil over each tray of fruit and veggies and season with salt and pepper. Gently toss all the ingredients together until they all have a light coating of olive oil and seasonings.
  
• Roast for 30 minutes, flipping halfway through.
  
• Once the ingredients cool to room temperature, put them in the blender (one tray at a time) and add two cups of broth and 1/4 teaspoon curry powder. Blend for 30-60 seconds or until the soup is rich and creamy.
  
• Pour into a large pot and repeat with the second tray. Warm the soup over a medium-high heat until heated through. Adjust the seasonings and enjoy! Makes 6 cups (4-6 servings).
  

Video

Notes

To store: store this soup in airtight containers in the refrigerator for up to about 5 days.

To freeze: let the soup completely cool and then transfer it to a freezer-safe container (or multiple containers for meal prep purposes). Freeze for up to about 2 months. Don’t forget to add a label with the date.

To reheat: first, let the soup thaw in the refrigerator, then heat the soup in the microwave or on the stovetop.

Nutrition

Serving: 1cup | Calories: 219kcal | Carbohydrates: 41g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 377mg | Potassium: 1064mg | Fiber: 7g | Sugar: 13g | Vitamin A: 24148IU | Vitamin C: 53mg | Calcium: 131mg | Iron: 2mg

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This leftover turkey soup recipe is loaded with vegetables, wild rice, turkey and delicious flavor. It’s my favorite way to use up leftover turkey! Add a simple side of cornbread, and enjoy all of the smiles at your table.

Ingredients for Leftover Turkey Soup

This soup is packed with nourishing ingredients!

• Olive oil – a small amount for sautéing the veggies.
• Veggies – we’re packing this soup with all the goods – onion, carrots, celery, mushrooms and kale. 
• Garlic – my favorite flavor enhancer.
• Wild rice – makes this soup hearty and satisfying.
• Turkey – the star of the show!
• Turkey stock – if you can’t find turkey stock, feel free to use chicken stock instead, broth works too.
• Coconut milk – the secret ingredient in this soup! Coconut milk gives this turkey soup a lovely creaminess, no butter or flour needed.
• Tamari, bay leaf, salt & pepper – this combo of ingredients rounds out all of the flavors and tastes delish.

How To Make Leftover Turkey Soup

Here’s a quick rundown of how to make this soup. You can find the full instructions at the bottom of the post, in the recipe card.

1. Sauté the veggies. In a large dutch oven over medium-high heat cook the veggies until soft.
2. Add rice and liquid. Once all of the veggies are just tender, add in the wild rice, turkey stock, tamari, and bay leaf.
3. Simmer. Bring soup to a boil and then reduce to a simmer and cook for 40 minutes or until the wild rice is tender.
4. Stir in coconut milk, turkey and kale. Season to taste with salt and pepper and simmer another 5-10 minutes and until kale has wilted.
5. Serve. Enjoy warm with crackers, crusty bread, cornbread and/or a fresh salad.

How long does turkey soup last?

Storing leftovers. This turkey soup, stored in an airtight container, will keep well in the fridge for 3-4 days. You can reheat soup on the stove or in the microwave.

Freezer instructions. To add more shelf life, freeze the remainder in a freezer-safe airtight container or zippered bag, labeled with a date. Simply thaw and reheat to enjoy your delicious soup again!

Variations

Leftover turkey soup is not only super tasty, but it’s also really versatile!

• Veggies. Toss in other leftover veggies like broccoli, peas, green beans, or corn. Also, feel free to swap out one vegetable with another.
• Protein. If you don’t have turkey available, use shredded chicken. Rotisserie chicken works great!
• Grains. Instead of the wild rice, you can use noodles, quinoa, or barley.

This turkey soup is SO delicious, you’re going to want to make it all year round! It’s the perfect nourishing meal for cold winter nights!

More Healthy Soup Recipes

• Asparagus Soup
• Minestrone Soup
• Black Bean Soup
• Healthy Lentil Soup

If you make this delicious leftover turkey soup, be sure to leave a comment and star rating below letting me know how it turned out. Your feedback is so helpful for me and our Clean & Delicious community (thank you!).

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Leftover Turkey Soup

This soup is so hearty and nourishing, it will quickly become a cold weather staple. Don't have turkey? No problem, use some leftover rotisserie chicken and broth for an easy swap!

Course soup + stew + chili

Cuisine American

Prep Time 15 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 15 minutes minutes

Servings 6 servings

Calories 358kcal

Author Dani Spies

Ingredients

• 1 tbsp olive oil
• 1 cup chopped onion (1/2 of an onion)
• 1/2 cup chopped carrots (2 carrots)
• 3/4 cup chopped celery (2 large stalks)
• 2 cloves minced garlic
• 8 ounces diced mushrooms
• 1/2 cup wild rice
• 8 cups turkey stock
• 1 tbsp tamari or liquid aminos
• 1 bay leaf
• 1/2 cup coconut milk
• 2 cups leftover turkey chopped
• 4 cups kale stemmed and slice into thin ribbons
• salt and pepper to taste

Instructions

• Heat olive oil in a large dutch oven over medium-high heat.
• Add in the onions, celery, carrots and a pinch of salt. Sauté for ten minutes or until the veggies are fragrant the onions are translucent.
• Stir in mushrooms and garlic and cook for another five minutes.
• Once all of the veggies are just tender, add in the wild rice, turkey stock, tamari, and bay leaf.
• Bring everything up to a boil and then reduce to a simmer and cook for forty minutes or until the wild rice is tender.
• Stir in coconut milk, turkey and kale ribbons and season to taste with salt and pepper.
• Simmer for another five to ten minutes or until the kale has wilted (but is still vibrant) and the soup is heated through. Serve + Enjoy!

Video

Notes

If you don’t have any leftover turkey or turkey broth, swap in some rotisserie chicken and chicken broth.

 

Nutrition

Serving: 1.25cup | Calories: 358kcal | Carbohydrates: 31g | Protein: 28g | Fat: 14g | Saturated Fat: 6g | Cholesterol: 60mg | Sodium: 708mg | Potassium: 993mg | Fiber: 2g | Sugar: 8g | Vitamin A: 6329IU | Vitamin C: 59mg | Calcium: 106mg | Iron: 3mg

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If you want a recipe that will have you looking forward to spring while walking you through the end of winter, this vegan soup is for you.  Creamy asparagus soup is bright and flavorful while being warm and comforting all at the same time.

I just love a good green soup this time of the year.  This one is no exception to the rule.

How Do I Make Asparagus Soup From Scratch?

I know I say this all the time, but seriously, this is such an easy recipe to make.  Here’s the basic breakdown!

1. Saute onions in olive oil until translucent (but not browned).
2. Add in garlic, asparagus, beans, salt, and pepper, and give it a good stir.
3. Pour in veggie broth (or water) and bring to a boil
4. Reduce down to a simmer and cook for 5-10 minutes or until the asparagus is fork-tender.
5. Cool and blend until rich and creamy.

The secret to making this soup so creamy without using any dairy is the beans!  Once they blend up, they add a rich, velvety texture to the soup, plus that pack in a bit of protein.

I like to serve this soup topped with a drizzle of coconut milk to make it look beautiful, but that’s 100% optional.

Can I Freeze This Recipe?

Absolutely, yes!  Let the soup cool completely and then transfer into an airtight, freezer-safe container.  This soup will last in your freezer for up to three months.

Defrost the soup in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot.

More Simple Soup Recipes:

• Easy Black Bean Soup
• Green Detox Soup
• Dairy Free Broccoli Stem Soup
• Creamy Mushroom Soup

Thanks so much for reading! You can watch the video down below and if you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Pinterest, Instagram and FaceBook for more healthy food inspiration!

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Creamy Asparagus Soup (without cream!)

This rich and creamy asparagus soup is 100% dairy free and so full of flavor. Enjoy with a simple arugula or spinach salad for a lovely, vibrant meal.

Course dairy free, DINNER, gluten free, low carb + keto, LUNCH, nut free, paleo, soup + stew + chili, vegan

Cuisine American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 people

Calories 177kcal

Author Dani Spies

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 medium onion, chopped
• 1 clove garlic
• 2 pounds asparagus, trimmed and cut into 1-inch pieces
• 15 ounce can cannelini beans
• 4 cups low sodium vegetable broth (or filtered water)
• salt and pepper, to taste

US Customary – Metric

Instructions

• Heat olive oil in a large pot and add onion with a pinch of salt. Saute onion until it is translucent and tender (not browned) this takes about 5 minutes.
  
• Add in the garlic, asparagus and beans and season with a bit of salt and pepper and give it all a stir.
  
• Pour in the veggie broth and crank the heat to high bringing everything to a boil.
  
• Reduce down to a simmer and cook for 5 minutes or until the asparagus is fork tender. Shut off the heat and let the soup cool for a few minutes before blending.
  
• Working in batches, spoon the soup into your blender, filling the blender no more then 1/4-1/3rd of the way up. Place on the lid, leaving it slightly a jar so steam can escape and blend until the soup is rich and creamy. Repeat until you have finished all the soup.
  
• Serve right away! Or, transfer back to the pot to reheat and serve OR store in an airtight container in your fridge for up to 5 days.

Video

Notes

* I like to drizzle some coconut milk over the top because it’s beautiful. Super fun if you plan to serve this soup to friends or family.

*If you want to freeze this asparagus soup let the soup cool completely and then transfer into an airtight, freezer safe container.  This soup will last in your freezer for up to three months.

Defrost the soup in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot.

Nutrition

Serving: 1.5cups | Calories: 177kcal | Carbohydrates: 31g | Protein: 11g | Fat: 4g | Saturated Fat: 1g | Sodium: 1174mg | Potassium: 498mg | Fiber: 10g | Sugar: 7g | Vitamin A: 2215IU | Vitamin C: 15mg | Calcium: 125mg | Iron: 7mg

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