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Ah, warm and satisfying soup! It’s a true comfort food that’s great for anyone of any age, but soup might be especially soothing for seniors. These versatile and easy recipes pack a hefty nutritional punch, taste delicious enough to go back for seconds, and help keep you hydrated. The leftovers store easily and reheat quickly, so you can enjoy it again and again. And some of these soups taste even better the next day.
While these recipes are healthy, remember that not all soups are good for you. Healthline points out that many soups, especially canned soups, are loaded with sodium. Thickening agents, such as butter or heavy cream, can negate the nutritional value of an otherwise healthy soup.1
These recipes use only a small amount of olive oil, if necessary, to sauté the vegetables for the soup. You won’t find any heavy cream, butter, sugar, or added salt in these recipes! So you can cook up a delicious soup and be rest assured that you are getting good nutrition to boot.
As you make healthy soups, you’re making a good choice for your overall well-being. Keep that trend going by choosing the medical alert pendant that is right for you and your lifestyle (in-home, on-the-go with GPS, or fall detection styles are available).
Chicken Vegetable Soup
If you love the taste of chicken stew but want a smoother consistency, this is your recipe! Play with the spices until you come up with a soup that is just right for you.
· 1 tbsp. olive oil
· 3 cloves garlic, minced well
· 1 medium onion, chopped fine
· ½ cup celery, chopped fine
· ½ cup carrots, chopped fine
· 3 russet potatoes, cut into small cubes
· 1 lb. uncooked chicken breasts
· 4 cups low-sodium chicken broth
· 14 oz. can of petite diced tomatoes
· 2 tbsps. tomato paste
· 2 bay leaves
· ½ tsp. dried parsley
· ½ tsp. dried basil
· ¼ tsp. dried oregano
· ¼ tsp. pepper
· 1 cup frozen corn
· 1 cup frozen peas
· 1 cup frozen green beans
In a large pot over medium heat, add the olive oil. Add the onions, garlic, celery, and carrots. Cook for 10 minutes or so, until the onion is translucent.
Add the potatoes, chicken, broth, tomatoes, and spices to the pot. Stir well to combine. Bring to a boil, reduce heat to a simmer, and cook for 20-25 minutes, or until the potatoes are tender when pierced with a fork.
Remove the bay leaves and the chicken. Make sure the chicken is done completely through with no pink showing inside and check with a meat thermometer. Shred the chicken on a cutting board and add back into the soup. Stir well to combine and heat through. Add the corn, peas, and green beans. Simmer for 10 minutes or until all veggies are tender.
Pumpkin Chicken Soup
Oh so simple and requiring very little effort, this recipe relies on the trusty slow cooker to create something delicious. The blend of chicken and pumpkin brings a surprising nuance to this soup. If you want to get really creative, consider adding a few shakes of pumpkin spice to punch up the autumn flavors.
· 1 lb. uncooked, boneless, skinless chicken breasts
· 1 cup Vidalia onion, chopped fine
· 2 cups red bell peppers, chopped into small pieces
· 1 cup pumpkin puree
· 2 tsp. chili powder
· 1 tsp. smoked paprika
· 1 tsp. smoked cumin
· 1 tsp. garlic powder
· ½ tsp. freshly cracked pepper
· ½ cup low-sodium chicken broth
Layer the chicken on the bottom of the crockpot. Add the onions and peppers, then the pumpkin puree, spices, and broth. Cover and cook for six hours on low heat.
When the time is up, shred the chicken with two forks. You can do this right in the crockpot. Allow the soup to sit for 20 minutes in a warm crockpot after shredding the chicken. Add a bit more broth if necessary to get the consistency you want.
Leftover Turkey Soup
Never let a bit of turkey go to waste! According to WebMD, turkey is loaded with protein, selenium, potassium, and many other vital nutrients. It’s also known to help increase the good cholesterol in your body, ease blood glucose levels for those with diabetes, and protect from cognitive decline.2 If you have leftover Thanksgiving turkey, this recipe is perfect!
· 2 tsps. olive oil
· 1 cup Vidalia onion, chopped fine
· 3 garlic cloves, minced well
· ½ cup celery, chopped fine
· 1 cup carrots, cut into small bits
· A healthy dash of freshly cracked pepper
· 2 bay leaves
· ½ tsp. dried thyme
· ¼ tsp. dried parsley
· 4 cups leftover turkey, cut into small cubes
· 8 cups low sodium vegetable broth
· 1 cup cooked rice
In a large pot, heat the olive oil until it shimmers. Add the onions and garlic, stirring often, until tender. Add the celery and carrots, cooking another five minutes or so until tender and blended well with the other ingredients.
Add the leaves, spices, turkey, and broth to the pot. Bring to a boil before reducing to medium heat for a good simmer. Cover and simmer for 20 minutes, stirring now and then. When the soup is done, add the cooked rice and heat through. Remove the bay leaves before serving.
Italian Wedding Soup
This classic soup will become a staple! Hearty and filled with good-for-you ingredients, it seems complicated, but it’s not. The soup comes together quickly. Serve it with a side salad or some crusty bread and you have a tasty meal that provides plenty of leftovers.
Experiment with the meatballs to figure out the size you prefer. Some make them the star of the show with larger meatballs, while others make tiny ones that incorporate well into the soup.
For the meatballs:
· ½ cup yellow onion, minced fine
· 1 lb. ground turkey
· ½ tsp. dried parsley
· ½ tsp. dried basil
· ¼ tsp. black pepper
· 1 egg
· ¼ to ½ cup breadcrumbs
For the soup:
· 2 tbsps. olive oil
· 3 large cloves garlic, minced fine
· ½ cup onion, minced fine
· 1 cup celery, cut into small bits
· 1 ½ cup carrots, cut into small bits
· ½ tsp. dried parsley
· ½ tsp. dried rosemary
· ½ tsp. dried basil
· ¼ tsp. black pepper
· 2 bay leaves
· 6-7 cups low sodium chicken broth
· 2 cups chopped baby spinach
· 1 cup orzo pasta (dry)
Preheat the oven to 450 degrees Fahrenheit. Line a rimmed backing sheet with parchment paper.
In a large bowl, combine all ingredients for the meatballs and work together well to combine. Roll the mixture into ½ inch meatballs and place on the baking sheet. Bake for 10-15 minutes or until golden brown.
In the meantime, heat the olive oil in a large pot. Add the onions, celery, garlic, and carrots. Stir and sauté for 10 minutes or until the veggies are tender. Add the spices and give it all a stir. Then add the cooked meatballs and the broth to the pot.
Bring the mixture to a boil, then reduce to a simmer for 30 minutes or so. While the soup is cooking, make the pasta according to the package directions in a separate pot.
When the soup is ready, drop the pasta and the spinach into it and stir well to combine. Heat through and remove the bay leaves before serving.
Stuffed Pepper Soup
This tastes just like classic stuffed peppers but in a savory soup. Just like stuffed peppers, this might get better with time, so look forward to enjoying the leftovers! If you want to make this even healthier, you can substitute the ground beef for turkey, but the flavor profile will be a bit different.
· 1 lb. lean ground beef
· 1 cup onion, chopped fine
· 4 garlic cloves, minced
· 2 cups of bell peppers, chopped fine
· 1 14.5-oz. can petite diced tomatoes
· 15-oz. can tomato sauce
· 2-3 cups water
· 2 cups low-sodium beef broth
· ½ tsp. dried parsley
· ½ tsp. dried basil
· ½ tsp. dried oregano
· ¼ tsp. pepper
· 1 bay leaf
· ½ cup long grain brown rice
Brown the ground beef in a large pot. Add the garlic and onion to the beef and sauté for five minutes or until the onion is tender. Add all other ingredients and stir well to combine.
Bring to a boil and then reduce to a simmer. Cook for 10-15 minutes, stirring occasionally. Remove from the heat and remove the bay leaf. Since the rice absorbs the broth, add more broth or water to get the consistency you want before serving.
Hearty Bean Soup
Did you know that beans are little powerhouses of nutrients? They contain protein and folate, have a wealth of antioxidants, bring plenty of fiber to keep you feeling full, and provide iron to help you avoid anemia. According to Medical News Today, beans are clearly associated with lower risk of heart disease and cancer, as well as a great option to keep blood sugar levels under tighter control.3
Remember to always soak beans well before using in any recipe. This will help aid in digestion.
· 1 20-oz bag of dry bean mix
· 1 tbsp. olive oil
· 1 large Vidalia onion, chopped fine
· 3 cloves garlic, minced well
· 1 cup celery, chopped fine
· 2 cups carrots, cut into small bits
· 20 oz. can crushed tomatoes
· 4 cups low-sodium vegetable broth
· 4 cups water
· 2 bay leaves
· ¼ tsp. dried basil
· ½ tsp. dried parsley
· ½ tsp. dried oregano
· ¼ tsp. black pepper
Before starting this recipe, you must soak the beans for 24 hours. Pour the dry beans into a pot and cover with water. As the beans soak, they will absorb the water, so check every six hours or so and add more water as necessary. When the beans are tender, they are ready for the recipe.
Drain and rinse the soaked beans.
In a large pot, heat the olive oil until it shimmers. Add the onion and garlic and sauté over medium heat until tender, about five minutes. Stir in the celery and carrots, cooking for an additional five minutes.
Add the soaked beans, tomatoes, broth, water, and spices. Stir well to combine. Bring to a boil and then reduce to a simmer. Simmer the bean soup for one hour, stirring now and then. Taste to ensure that the beans are soft and the seasoning is to your liking. Remove the bay leaf before serving.
Staying Safe this Autumn
It feels really good to do healthy things for your body. Eating a hearty bowl of soup that you know is good for you can ease your mind and make you want to take more action to protect your health. Take some time to check out emergency button alarm options that may be right for you.
How do you know which one is the right choice? Narrow it down by your lifestyle. Are you always out and about? Then you need a medical alert device that will go with you. The on-the-go models allow the monitoring center to find you wherever you might roam.
But if you tend to stay at home, choosing an alert system for elderly adults that works with your landline and gives you impressive range is a great idea. Go with the fall detection option for even stronger peace of mind.
As your diet gets healthier and you protect yourself with a panic button for emergencies, look at other ways to stay healthy this autumn. Get good exercise, sleep at least seven hours a night, and visit your doctor as often as necessary. These are all great ways to make this fall your best season yet!
