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With temperatures warming up and summer in full swing, it may be tempting to put off home cooking. However, with a fridge full of Soupergirl varieties, preparing fresh, healthy, and delicious meals has never been easier. These soup-based, plant-based recipes, developed by NYC-based registered dietitian Jennifer Cole, will leave mealtime stress-free and enjoyable!

White Bean Bruschetta

The traditional Italian staple gets a summer makeover with grilled sourdough bread and fresh tomatoes. Plus, with Soupergirl’s creamy, protein-packed white bean soup, this bruschetta serves as a snack, appetizer, or part of any main dish.

Ingredients:

  • Soupergirl Portuguese White Bean Soup
  • Sourdough bread
  • Olive oil
  • Diced tomatoes
  • Diced onion
  • Balsamic glaze (or vinegar)
  • Fresh basil (for garnish)

Preparation:

  1. Slice and halve sourdough slices
  2. Lightly brush each side of sourdough with olive oil and grill on medium heat until toasted and crisp, ~2 minutes per side (No grill? No problem! Simply add sourdough to a toaster or skillet)
  3. Drain Portuguese White Bean Soup to remove some liquid and then combine contents with diced onion and tomato
  4. Mix evenly and distribute on toasted bread
  5. Drizzle with balsamic glaze or vinegar and top with fresh basil 

Tips: Bring soup to room temperature before preparing and serving. If you prefer a warmer topping, heat soup contents, diced tomato, and diced onion over low heat before assembling on bread. To sweeten things up, add diced peaches or nectarines. Leftovers can be stored in the fridge and reheated in the oven the next day.

Rosemary Roasted Carrots with Crunchy Chickpeas

Whether you’re dining alone or serving a hungry family, these roasted carrots topped with Soupergirl Split Pea Rosemary Soup are a simple and inexpensive way to incorporate veggies at any meal while satisfying even the pickiest of eaters. Plus, you’ll get extra points for the impressive presentation this dish brings! 

Ingredients:

  • Soupergirl Split Pea Rosemary Soup
  • Chickpeas
  • Olive oil
  • Pepper
  • Cumin
  • Paprika
  • Chili powder
  • Carrots
  • Salt
  • Dried rosemary
  • Fresh rosemary (for garnish)

Preparation:

  1. Preheat oven to 400℉ 
  2. Rinse, drain, and dry chickpeas then season with olive oil, pepper, cumin, paprika, and chili powder (season to desired spiciness) 
  3. Clean and dry carrots then season with olive oil, salt, pepper, and dried rosemary
  4. In separate pans, bake each for about 50 minutes, turning halfway through, until chickpeas are crisp and carrots are soft
  5. Heat Split Pea Rosemary Soup over medium heat until warm and smooth
  6. Arrange carrots and chickpeas on a plate, drizzle warm soup over, and top with fresh rosemary

Tips: Add a small amount of water to soup if you desire a thinner sauce. Leftovers can be stored in the fridge for 1-2 days and reheated in the oven. Leftovers can also be cut into small pieces and stored with chickpeas to repurpose in a salad, grain bowl, or tofu scramble.

Summer Dahl Bowl

If you’re searching for a new weeknight staple to add to your routine, look no further than this lentil dahl bowl with turmeric cauliflower. Using Soupergirl Lentil Summer Vegetable Soup, this dish is full of flavor, spice, fiber, and protein. Dinner (or lunch!) has never tasted better. 

Ingredients:

  • Soupergirl Lentil Summer Vegetable Soup
  • Cauliflower
  • Olive oil
  • Turmeric 
  • Cinnamon
  • Cumin
  • Garlic powder
  • Pepper
  • Brown basmati rice (or any grain of your choice)
  • Cilantro (for garnish)
  • Lime (for garnish)

Steps:

  1. Preheat oven to 400℉
  2. Wash, dry, and cut cauliflower into medium floret pieces 
  3. In a large bowl, sheet pan, or Ziploc toss cauliflower in olive oil, turmeric, cinnamon, cumin, garlic powder, and pepper (if time allows, marinate for 30 minutes or longer)
  4. Place cauliflower on baking sheet and roast for 45 minutes, turning halfway through, until soft and tender 
  5. Cook rice or other grain according to package instructions
  6. Heat Lentil Summer Vegetable Soup over medium heat until warm
  7. Plate rice, ladle lentil soup on top, serve alongside cauliflower, and garnish with fresh cilantro and lime

Tips: Top with dairy-free yogurt alternative to add additional flavor and texture. Cauliflower can be prepared earlier and refrigerated in an airtight container until ready to roast or can be cooked up to 1 day ahead to save time. Leftovers can be stored in the fridge for 1-2 days and reheated for tomorrow’s lunch or dinner. Leftovers can also be repurposed and served on top of lettuce greens.

 

 

Jennifer Cole is a New York City based registered dietitian with a master’s degree in Nutrition & Dietetics from New York University. Her philosophy focuses on individualized nutrition that incorporates the social, emotional, physical, financial, and cultural factors food brings to all. She emphasizes an eat-the-rainbow approach with balanced, plant-forward meal patterns that are not only nutritious but also delicious!

Jennifer completed her dietetic internship at Montefiore Medical Center in the Bronx. She has worked with both adults and children and has experience with workplace wellness, weight management, picky eating, food allergies, diabetes, heart disease, and more. 

For more meal-time inspiration follow @jennifercolenutrition on Instagram, or visit jennifercolenutrition.com for more information on how to work and connect with Jennifer!