Fiber Filled Soups

Soups are simple to throw together, and don’t have to take a long time cooking. You can also pack in a lot of fiber foods for no fuss dinner or lunch. This week we’re sharing 5 soups to keep you warm during these last weeks of winter.

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Copycat Carrabba's Minestrone Soup

Make it a Full Plate Meal: Pair up a generous bowl of this soup with a piece of your favorite sourdough bread.

75% fiber foods – celery, carrots, onion, garlic, green beans, yellow squash, zucchini, diced tomatoes, potatoes, garbanzo beans, cannellini beans, fresh parsley
25% foods – oil, parmesan cheese, sourdough bread

Broccoli Cauliflower Soup

Make it a Full Plate Meal: Make this soup more filling by adding 2 cans of rinsed and drained white beans to the pot. Serve a generous bowl of soup with a slice of your favorite whole wheat bread as the 25% option.

75% fiber foods – broccoli, cauliflower, carrots, onion, garlic, diced tomatoes, parsley, beans
25% foods – oil, whole wheat bread

Creamy Red Pepper and Cauliflower Soup

Make it a Full Plate Meal: Serve this soup with roasted chickpeas instead of the bread crumbs to boost the protein and fiber of this meal.

75% fiber foods – bell pepper, cauliflower, onion, garlic, fresh thyme, roasted chickpeas
25% foods – cheese, bread crumbs

Recipe Note: Roast the chickpeas until they are lightly brown and crisp, not overly dry and burnt. Remember, they are a 75% food because of the fiber and water. Remove all the water, and they become your 25% option.

Hearty Chicken Stew

Make it a Full Plate Meal: Enjoy a generous bowl of this soup with ½ cup navy beans served on top. Don’t eat meat? Use Gardein Chicken Strips or simply omit the meat. A fresh apple will finish off the meal nicely.

75% fiber foods – butternut squash, onion, garlic, diced tomatoes, quinoa, olives, fresh parsley, navy beans, apple
25% foods – oil, chicken/chicken strips

Anti-Inflammatory Lentil Farro Soup

Make it a Full Plate Meal: Soothe away the sniffles with a generous bowl of this soup. A mixed berry bowl would make a tasty dessert.

75% fiber foods – onion, zucchini, carrots, farro, red lentils, kale, berries
25% foods – oil, garlic breadcrumbs