November 6, 2013
Super Fast Dinners for Fall: Soup Edition

Soup can be so soothing in colder months. But most soups are low in protein, high in sodium or high in total carbohydrates. Here are a few of my favorite pre-made soups, and some proteins to add to them for a more complete meal or snack (Note I have included brand suggestions but use those available near you that are <500mg sodium per serving):


1. Lower sodium Tomato, or Roasted Red Pepper & Tomato soup + chicken

Soup brands: Imagine Light in sodium Creamy Garden Tomato, Pacific Roasted Red Pepper & Tomato Light in sodium, Trader Joe's Creamy Tomato Soup Low sodium, Amy's Cream of Tomato Light in Sodium, Health Valley Organic Tomato Soup No Salt Added, Campbell's Healthy Request Tomato


2. Butternut Squash soup + turkey

Soup brands: Imagine Light in sodium Creamy Butternut Squash, Pacific Creamy Butternut Squash Light in sodium, Trader Joe's Butternut Squash Soup Low sodium, Amy's Butternut Squash Light in Sodium, Fig Food Co. Kabocha Squash


3. Lentil soup + beef

Soup brands: Amy's Light in sodium Lentil Vegetable Soup, Pacific Vegetable Lentil & Roasted Red Pepper Reduced sodium, Health Valley Organic Lentil & Carrots Soup 40% Less sodium, Health Valley Organic Lentil Soup No Salt Added, Fig Food Co. Umbrian Lentil


4. Chili + tuna

Soup brands: Amy's Medium Organic Chili Light in Sodium, Health Valley Organic Black Bean Mole Chili 40% Less Sodium, Campbell's Healthy Request Spicy Vegetable Chili, Fig Food Co. Yucatan Black Bean


5. Chicken & veggie soup + tofu

Soup brands: Imagine, Pacific Organic Chicken Noodle Soup Reduced sodium, Health Valley Organic No Salt Added Chicken Noodle Soup, Campbell's Healthy Request Roasted Chicken w/Country Vegetables Soup


Throwing some left-over protein into a hearty but nutritious soup can be so easy, and so soothing during the cooler months. Above are a few of my favorite combinations, but feel free to explore more! Use what you have handy for protein, and follow your dietitian's guidelines for soup suggestions to make some seasonal and healthy meals this fall!


Written by Erika Brown

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