Cheap eats: 3 Healthy soup recipes for tough times

Cheap eats: 3 Healthy soup recipes for tough times By Divina Ramirez for Ingredients

Soup is a versatile, budget-friendly dish that you can make during tough times. From canned beans to leftovers, you can add practically any ingredient to your soup. You can also prepare a big batch of soup ahead of time and freeze it in individual containers for later consumption. Just take one out and reheat it when you need a quick meal.

For a well-rounded dish, top your soup with whole-wheat bread or croutons. You can also serve it with fish, cheese and other protein-rich foods to make it more filling.

Below are three budget-friendly soup recipes that are easy to make. Although all have vegetables, some of them call for canned ingredients. These will save you money as canned foods are inexpensive. However, you can always use fresh vegetables if you grow your own food, which would save you even more money. (Related: A guide to making and canning vegetable soup.)

Chicken enchilada soup

This recipe turns chicken enchilada – shredded chicken stuffed into tortillas – into soup. Turning classic dishes into soup is a great way to make a dish that only dirties one pot. You can make this soup in a slow cooker, a pressure cooker or a stove.

Ingredients for four servings:

• 4 garlic cloves, minced
• 2 15.5-ounce cans white beans, drained and rinsed
• 2 small zucchinis, cut into 1/2-inch rounds
• 2 green bell peppers, diced
• 1 yellow onion, chopped
• 1 16-ounce can green enchilada sauce
• 1 4-ounce can diced green chili peppers
• 4 cups low-sodium chicken stock
• 3 cups cooked shredded chicken
• 1 tablespoon ground cumin
• 2 teaspoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper

Preparation:

1. Heat the olive oil in a pot over medium heat; add the onion and saute for 5 minutes or until it becomes translucent.
2. Add the garlic cloves and saute them for 2 minutes.
3. Add all the remaining ingredients to the pot; simmer for 20–30 minutes; serve and enjoy.

Green chicken chili soup

This easy green chicken chili uses mild green chili peppers and naturally lean chicken breast for a healthy, tasty and kid-friendly soup. Top it with homemade whole-wheat tortilla chips or sliced avocado.

Ingredients for six servings:

• 1 1/2 pounds raw chicken breast, cut into 2-inch cubes
• 4 garlic cloves, minced
• 1 onion, chopped
• 1 green bell pepper, chopped
• 1 jalapeno, seeded and minced
• 1 16-ounce jar salsa verde
• 1 14-ounce can white beans, drained and rinsed
• 1 4-ounce can diced green chili peppers
• 3 cups low-sodium chicken stock
• 2 tablespoons freshly squeezed lime juice
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 teaspoon salt

Preparation:

1. Heat the olive oil in a pot over medium heat; add the onion and saute for 5 minutes or until it becomes translucent.
2. Add the garlic cloves and saute them for 1 minute.
3. Add all the remaining ingredients except lime juice to the pot; simmer for 30 minutes.
4. Stir in the lime juice; serve and enjoy.

Taco soup

Enjoy tacos without the fuss with this easy recipe for taco soup. Top yours with sour cream, green onions or sliced avocado.

Ingredients for six servings:

• 1 pound ground beef
• 2 14-ounce cans black beans, drained and rinsed
• 1 onion, diced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 28-ounce can diced tomatoes
• 1 4-ounce can diced green chili peppers
• 2 cups low-sodium chicken stock
• 2 tablespoons homemade taco seasoning

Preparation:

1. Brown the ground beef in a large pot along with the onions.
2. Add all the remaining ingredients; simmer for 30 minutes.
3. Serve warm with sour cream and fresh cilantro if desired.

Soup is one of the most budget-friendly, fuss-free dishes you can make. Simply toss your ingredients into a pot and let them cook for a while so that the flavors develop. If you’re on a tight budget, try the soup recipes above for some light but healthy dishes.

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