Grow Fit Approved Soup Recipes

By Nicole Spain, Registered Dietitian

Warm up during the cold winter days with these delicious Grow-Fit soups!

Minestrone Soup

Yields 6-8 servings

Kidney beans, drained                                                     2 cans (14 oz)

Garbanzo Beans, drained                                                1 can (14 oz)

Diced Tomatoes                                                               32 oz

Cabbage, shredded                                                         ¼ lb

Fresh Baby Spinach                                                         4 oz

       Dried Basil                                                                 ½ tsp

Parsley                                                                              ½ tsp

Garlic Powder                                                                   2 tsp

Pesto Sauce                                                                      ¼ cup

Olive Oil                                                                             2 Tbs

Onion, chopped                                                                1 small

Vegetable Stock                                                                2 cup

Elbow noodles (whole grain), cooked                               2 cups

Cooking instructions:

1. Put olive oil in bottom of soup pot and sauté onion 3-5 minutes.Add the cabbage and sauté.

2. Add the baby spinach and cook until wilted.

3. Add the beans and tomatoes (including liquid) and bring to a boil.

4. Add remaining spices and pesto sauce.

5. Add vegetable stock. Bring to a simmer for 15-30 min.

6. If the liquid evaporates, add more vegetable stock or water one cup at a time until desired thickness.

7. Add cooked noodles to the soup before serving.

Beef Barley Stew

Serves: 6

Cubed Beef Stew Meat                                                  1.5 lbs

Flour                                                                               2  ½ Tbsp

Vegetable Oil                                                                  2 ½ Tbsp

Barley quick cook, dry                                                    1 ½ cups

Rosemary                                                                       3 tsp

Thyme                                                                            3 tsp

Onions, chopped                                                            2 cups

Carrots, peeled & sliced                                                 2 cups

Potatoes, cubed                                                               2 cups

Ketchup                                                                           ½ cups

Beef stock                                                                        4 cups

Salt/Pepper                                                                     To taste

Cooking Instructions:

1. Season beef with salt and pepper; coat with flour, shaking off excess.

2. Heat vegetable oil in a large soup pot; cook and stir beef until browned on all sides.

3. Remove beef and set aside.Add carrots and potatoes and cook for 10 min.

4. Stir in barley and spices.Return beef to large pot and continue to cook an additional three minutes.

5. Stir in ketchup and stock.Bring to a boil; reduce heat to a simmer uncovered for approximately 45 min.

Turkey Taco Soup

Serves 4-6

Kidney Beans, drained and rinsed                                                 15 oz can

Ground Turkey (lean)                                                                     1 lb

Tomatoes, diced                                                                              15 oz can

Vegetable Stock                                                                              4 cups

Oregano                                                                                            ½ tsp

Cumin, Ground                                                                                 2 tsp

Chili Powder                                                                                      1 Tbsp.

Taco Seasoning                                                                                1 pkg (1 oz)

Paprika                                                                                             1 tsp

Cooking instructions:

1. Brown ground turkey in a large stock pot.

2. Add remaining ingredients.Bring to a boil.Reduce heat and simmer for 30 min.

3. Season to taste with salt and pepper.

4. Ladle into bowls.

Winter Pumpkin Soup

Serves 6

Pureed Pumpkin                                                                              32 oz.   

Vegetable Stock                                                                                8 oz

Milk                                                                                                   3/4 cups

Cinnamon, ground                                                                           1/8 tsp.

Nutmeg, ground                                                                               ¼ tsp.

Cumin, ground                                                                                 ¼ tsp.

Butter or Margarine                                                                        1/8 cup

Salt & Pepper                                                                                  To Taste

Raisins (optional)                                                                             ½ cup

Cooking instructions:

1.   Preheat oven to 350 degrees F (325 for Convection Oven).

2.  Combine all ingredients except milk. Mix well until combined.  

3.  Heat in oven for 30 min or until internal temperature reaches 140 degrees.

4.  Blend in milk until soup is smooth & creamy.

5. Serve with raisins – let kids add on top