Tag Archive for: Soups & Salads

Instant Pot Italian Chicken Soup

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Warm up with some homemade chicken soup using the Instant Pot. Lemon and Parmesan along with homemade sourdough croutons will take this soup from ordinary to extraordinary! If you don’t own an Instant Pot, follow directions and at step 6, use a large pan on the stove top and simmer at medium heat for at least one hour.

Makes: 4 Servings
Prep Time: 10 min.
Cooking Time: 40 min.
Difficulty: Easy
Can be Frozen?: Yes

Click here for ingredients.

Cooking Instructions:

  1. Turn on the ‘sauté’ function on your Instant Pot.
  2. Season chicken thighs with salt and pepper all over; drizzle with 2 tbsp olive oil.
  3. Sear chicken in Instant Pot until golden, turning a few times, 4-6 minutes. Remove to a plate.
  4. Add 1 tbsp oil to Instant Pot followed by onion, celery, carrot, and a pinch of salt, sautéing until softened, about 5 minutes. Stir in garlic and cook for 1 minute longer.
  5. Return chicken thighs to Instant Pot and stir in broth, 2 cups water, thyme, oregano, and some salt and pepper to taste.
  6. Close the lid; follow the manufacturer’s guide for instructions on how to close the Instant Pot lid. Set the Instant Pot to the ‘Soup’ setting and set the timer to 10 minutes.
  7. Meanwhile, heat the remaining 2 tbsp oil in a skillet set over moderate heat. Add the cubed bread, sautéing until golden and crisp, tossing occasionally, about 5 minutes. Set off the heat and toss with half the chopped parsley and a pinch of salt and pepper.
  8. Once the ‘Soup’ cycle is complete, wait until the natural release cycle is complete; about 10 minutes. Carefully unlock and remove the lid from the pot; turn off the Instant Pot.
  9. Remove the chicken and roughly shred using two forks. Make sure all bones are removed.  Stir the shredded chicken back into the soup along with half the Parmesan and some salt and pepper to taste.
  10. To serve, divide soup between bowls and top with the croutons, remaining Parmesan, remaining parsley, and some lemon zest.

Nutritional Information:

Cal: 490
Protein (g): 29.6
Carbs (g): 28.5
Sugars (g): 6.8
Fat (g): 29.0
Sat. Fat (g): 9.2
Fiber (g): 3.7
Sodium (g): 1.5

Summer Pasta Salad with Asparagus & Mozzarella

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Need a tasty new side dish for the holiday weekend? This pasta salad uses all your favorite fresh summer veggies! Make sure you double or triple the recipe for a party-size portion.
(For 4 servings)

Makes: 4 Servings
Prep Time: 10 min.
Cooking Time: 20 min.
Difficulty: Easy
Can Be Frozen? No

Click here for ingredients.

Cooking Instructions:

  1. Cook the pasta in a large saucepan of salted, boiling water until ‘al dente, ‘ about 10-12 minutes usually.
  2. Remove the pasta to a large bowl of iced water using a spider skimmer. Return the water to a steady simmer before adding the asparagus, cooking until just tender to the tip of a knife, about 2 minutes. Drain and add to the bowl of iced water.
  3. Drain the pasta and asparagus, patting dry with paper towels. Cut the asparagus into sections.
  4. In a large bowl, combine the pasta, asparagus, tomatoes, bell pepper, mozzarella, olive oil, and some salt and pepper to taste, tossing to combine.
  5. Divide between plates and garnish with thyme sprigs.

Nutritional Information:
Calories: 609
Protein (g): 24.1
Carbs (g): 91.3
Sugars (g): 5.4
Fat (g): 18.5
Sat. Fat (g): 1.1
Fiber (g): 6.1
Sodium (mg): 522

Summer Salad with Chicken, Avocado & Grilled Peach Wedges

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This is the perfect salad for summertime and those ripe delicious peaches that are beginning to fill the markets! Recipe calls for shredded chicken but go ahead and throw your chicken on the grill too! Enjoy!

Makes: 4 Servings
Prep Time: 15 min.
Difficulty: Easy
Can Be Frozen? No

Click here for ingredients.

Cooking Instructions:

  1. Preheat grill to medium-high heat.
  2. Combine greens, chicken and avocado to a large mixing bowl. Season with salt and pepper and toss gently.
  3. Brush peach slices with oil and season lightly with salt. Grill over medium-high heat, covered, for about 2 minutes on each side or until lightly charred. Add to the mixing bowl.
  4. Whisk together fish sauce, water, vinegar, lime juice, sugar, garlic, chili, salt, and pepper to taste in a bowl until sugar and salt have dissolved.
  5. Pour dressing over salad and toss gently to combine before serving.

Nutritional Information:
Cal: 369
Protein (g): 28.8
Carbs (g): 21.1
Sugars (g): 10.6
Fat (g): 20.0
Sat. Fat (g): 2.9
Fiber (g): 7.5
Sodium (mg): 1162

Famous Gumbo – Contest Winner!

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This recipe was chosen by The Weil Team as the winner of our 2018 recipe contest. Lauren, our winner and local clean-eating enthusiast, developed the recipe (along with several more) and shares them on her blog: lick-your-plate.com/famous-gumbo

What You Will Need: Instant Pot

Click here for ingredients.

Cooking Instructions:

  1. Turn Instant Pot on to sauté and add 2 TBSP of ghee.
  2. Once your ghee has melted add in your green pepper, red pepper, onion, celery,  sausage, and your Taste of New Orleans Seasoning
  3. Sauté until all veggies are soft and sausages are slightly browned.
  4. Add in your TBSP of garlic and sauté until fragrant (about 1 minute)
  5. Hit cancel on your Instant Pot and add your broth, raw chicken breasts, okra, bay leaves, tomato paste, and diced tomatoes.
  6. Put the lid on your Instant Pot and cook on Manual for 12 minutes making sure your lid is in the sealing position.
  7. When the timer beeps quick release the pressure by turning your knob to venting
  8. Once all pressure has released and your lid has unlocked remove the lid and stir.
  9. Hit cancel and add your raw shrimp
  10. Select sauté and let your shrimp sauté for 4-5 minutes until shrimp are cooked and are opaque.
  11. Serve and enjoy!

TIP from Lauren: This is a one pot meal but because I like to stretch my Famous Gumbo as far as possible I like to serve mine over Cauliflower Grits for extra veggies!

Mediterranean Soup

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This soup is wonderful! A recipe you may want to double and share with your favorite people. They will be so glad you did!

Makes: 4 Servings
Prep Time: 45 min.
Difficulty: Easy
Can Be Frozen? Yes

Click here for ingredients.

Cooking Instructions:

  1. Heat oil in large saucepan set over a moderate heat until hot. Stir in zucchini, leek, garlic and a pinch of salt, sweating for 7-8 minutes.
  2. In meantime, scrunch together ground pork, herbs, ½ tsp salt and ¼ tsp pepper in a mixing bowl. Divide and shape into meatballs.
  3. Stir tomato paste into sweated vegetables. Cook for 1 minute before stirring in orzo and broth.
  4. Bring to boil and then position meatballs in soup. Partially cover and gently simmer until orzo is tender and meatballs are cooked through, about 20 minutes; turn over meatballs occasionally.
  5. Stir in diced green beans and continue to simmer until tender, 3-4 minutes. Season soup with salt and pepper to taste.
  6. Divide between bowls and top with grated Parmesan.

Nutritional Information:
Cal: 636
Protein (g): 33.3
Carbs (g): 42.0
Sugars (g): 4.8
Fat (g): 36.1
Sat. Fat (g): 12.7

Pumpkin & Sweet Potato Soup

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Feeling a chill in the air? Heat up the stove and get cooking! Your favorite fall fruit is finally in season! The PUMPKIN! And we have the perfect recipe to whip up with your favorite fancy grilled cheese sandwich! This pumpkin and sweet potato soup will have you coming back for more. ENJOY!

Makes: 4 Servings
Prep Time: 1 hr.
Difficulty: Easy
Can Be Frozen? Yes

Click here for ingredients.

Cooking Instructions:

  1. Heat olive oil in a large saucepan set over a medium heat. Add onion, garlic and a pinch of salt, and sweat for 5 minutes.
  2. Add pumpkin and sweet potato, stir well, and cook for 5 minutes. Stir in wine and let bubble and reduce by three-quarters.
  3. Stir in cumin and cover with broth. Bring to a simmer and the cook steadily until vegetables are soft enough to blend, 25-30 minutes.
  4. When ready, stir in cream and purée with an immersion blender until smooth. Season with salt and pepper.
  5. Ladle into bowls and garnish with a swirl of cream, pumpkin seeds and basil leaves.

Nutritional Information:
Cal: 320
Protein (g): 6
Carbs (g): 27
Fat (g): 20
Fiber (g): 5

Couscous Salad with Tomatoes, Cucumbers, and Mint

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It’s time for our monthly recipe! We’re at the tail end of May, which means that summer approaches rapidly with every passing day. Put all that sunlight to good use and make a delicious couscous salad using some fruits that are in season!
Makes: 4 Servings
Prep Time: 30 mins.
Difficulty: Easy
Can Be Frozen? No

Click here for ingredients.

Cooking Instructions:

  1. Place couscous in large bowl.
  2. Pour one cup boiling water over couscous.
  3. Cover and leave to stand for 5-6 minutes until all liquid has been absorbed. Fluff with fork to separate grains.
  4. Add vegetables and herbs to couscous and stir with a fork to combine.
  5. Whisk lemon juice and olive oil together until blended.
  6. Add lemon/oil mixture to couscous. Stir gently.
  7. Season to taste with salt and pepper.
  8. Place in serving bowl and garnish with chopped mint before serving.

Nutrition Information:
Calories: 264
Protein: 6g
Carbs: 36g
Fat: 11g
Fiber: 3g

Vegan Minestrone Soup

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It’s February. The cold and snowy days make for the best times to stay inside with a bowl of soup. This vegan minestrone soup recipe is the perfect elixir for the cold stomach and is able to be eaten by nearly everyone of all diet types thanks to being vegan! Follow these steps to make a delicious, warm, and filling vegan minestrone soup.

(For 4 servings)

Makes: 4 Servings
Prep Time: 1 hr. 10 min.
Difficulty: Easy
Can Be Frozen? Yes

Click here for ingredients.

Cooking Instructions:

  1. Heat olive oil in a large saucepan set over medium-high heat. Add onion and sauté until softened, 5 minutes.
  2. Place zucchinis and red bell pepper in saucepan with onions and sauté for 5 minutes. Add garlic and cook for 1 minute.
  3. Stir in vegetable broth, crushed tomatoes and chickpeas. Season with salt and pepper and bring to the boil. Reduce to medium and let cook, uncovered, for about 20 minutes.
  4. Stir in quinoa, cover the saucepan, and cook for another 20 minutes until tender.
  5. Add in kale, lemon juice, and thyme then stir to distribute. Cook, uncovered, until kale has just wilted, about 3-4 minutes.
  6. Season to taste with salt and pepper before serving in bowls.

Nutritional Information:
Cal: 404
Protein (g): 15
Carbs (g): 50
Fat (g): 12
Fiber (g): 12

We hope you like the vegan minestrone soup and had fun making it! If you want to check out some other tasty recipes, check out the rest on our blog. Let us know below what you thought of the soup!