Serve the soup in bowls topped with the pecan topping (if using), more shredded cheddar cheese and fresh rosemary.

Why you’ll love this carrot and sweet potato soup recipe

• Sweet & savoury: This sweet potato carrot soup recipe is the perfect balance of sweet, savoury, and crunchy.
• Cozy flavours: The sweet potato and carrot base creates a smooth, earthy base while the cheddar cheese adds a salty contrast and the pecan topping creates an unexpected sweet, spicy, and crunchy finish.
• Healthy: Packed with antioxidants and fibre.

Is carrot and sweet potato soup healthy? 

Yes! At its core this sweet potato carrot soup is a healthy choice, packed with antioxidants, natural dietary fibre, and is naturally gluten-free. However, it can be made as indulgent as you’re feeling depending on what you top it with or substitutions you may like to make. I highly recommend trying it with my Pecan Topping, the sweetness and crunch bring this soup to the next level. 

Ingredients for sweet potato soup

For the soup

Sweet Potato: Brings a rich sweetness that caramelizes beautifully.

Yellow Onion: Melts down to add a depth to the base.

Garlic Cloves: Adds a warm, roasted something special to this soup.

Carrots: Adds a subtle, earthy sweetness.

Olive Oil: Coats the vegetables evenly to help them crisp up and brown.

Spice & Herb Blend (Paprika, Dried Oregano, Salt & Pepper, Chili Flakes, Fresh Rosemary): A complementary mix of smoky heat and earthy herbs.

Chicken (or Vegetable Broth): Provides flavorful and controls thickness.

Cheddar Cheese: Melts into a gooey layer that adds a sharp, salty contrast to the sweet vegetables. 

For the pecan topping (optional): 

Butter: Melts into the topping creating the golden-brown crust.

Pecans: Adds a buttery crunchy texture against the creamy soup.

Spice Blend (Cinnamon, Chili Powder, Chili Flakes, Salt): A sweet-and-spicy flavor kick.

Brown Sugar: Caramelizes and combines all the ingredients. 

Kitchen tools needed to make this soup 

• Large, rimmed baking sheet and parchment paper – for roasting the vegetables
• High-speed blender or immersion blender – to puree the vegetables and broth
• Large soup pot OR Dutch oven – to simmer and heat the soup 
• Wooden spoon or silicone spatula – to stir the soup and optional topping
• Small frying pan (skillet) – to make the option topping 

Key steps to making this soup

1. Roast the Vegetables: Preheat your oven to 400F. Toss the halved sweet potatoes, carrots, and yellow onion with olive oil, and add directly to a parchment lined baking sheet. Mix the paprika, oregano, salt, black pepper, and chili flakes, in a bowl and sprinkle over the vegetables. Tuck the unpeeled garlic cloves in with the veggies. Roast for 45-55 minutes until everything is fork-tender and the edges are crispy.
2. Blend Everything: Into a blender add the scooped-out flesh of the sweet potatoes, the roasted onion, carrots, and squeeze the garlic out of the peels into the blender too. Add in 2 cups of broth and blend until smooth. Add in 2 more cups of broth and blend again until smooth. 
3. Simmer: Once fully blended, add the soup to a large pot and warm over medium-low heat until hot enough to serve. Alternatively, blend everything together in the pot using an immersion blender and then warm over medium-low heat.

Tips & tricks on how to make sweet potato carrot soup

To ensure this sweet potato carrot soup turns out perfectly smooth and has big flavour, focus on roasting the vegetables thoroughly and getting the most flavour out of these simple ingredients.

Roast before blending: Roast your halved sweet potatoes, carrots, onions, and unpeeled garlic cloves on a baking sheet with the olive oil and spices until caramelized. This develops a rich, charred sweetness that can’t be matched if you boil or steam the veggies.

Bloom the spices: Make sure you add the paprika, oregano, and chili flakes directly to the oiled vegetables before roasting – not after. The heat wakes up their essential oils and adds a tonne of flavour. 

Blend and adjust: Add the roasted veggies, garlic and broth to a stand blender or use an immersion blender directly in the pot. Start by blending with 2 cups of broth. Blend for at least 1 to 2 minutes to ensure the veggies become completely smooth. Then add 2 more cups of broth. If the soup feels too thick, slowly add more broth ¼ cup at a time, until it’s reached your preferred consistency.

Watch your topping: When making the optional topping, toast the pecans with the butter, brown sugar, cinnamon, and chili flakes over medium-low heat. Brown sugar burns quickly, so stir constantly for just 2 to 3 minutes until they are fragrant and glossy, then remove from the heat immediately.

Variations and substitutions

Topping Ideas

Crispy & Crunchy: Try adding my home made croutons, or swapping the pecans directly for walnuts or hazelnuts.

Nut-Free: If you have a nut allergy but still want that sweet-and-spicy crunch, swap the pecans for raw pumpkin seeds (pepitas) or sunflower seeds. They toast beautifully in the skillet with the butter and brown sugar. Or swap out the pecan topping for my Pumpkin Seed Topping (pumpkin seeds, brown sugar kosher salt, paprika and extra virgin olive oil).

Low-Sugar Savoury: Skip the brown sugar in the pecan topping. Instead, toast the pecans with olive oil, and try adding rosemary, salt, and cayenne pepper.

Dietary Substitutions

Make it Vegetarian: Simply swap the chicken broth for vegetable broth.

Make it Vegan: Swap the chicken broth for vegetable broth and replace the butter in the pecan topping with coconut oil or a plant-based butter and don’t add the cheddar cheese. Instead try stirring in 2–3 tablespoons of nutritional yeast to create that nutty cheesy flavour.

Produce Variations

Vegetable Swap: If you don’t have enough sweet potatoes, you can easily substitute up to half of the weight with butternut squash or add more carrots. 

Additional Produce: Roast one peeled, cored and halved apple or a pear with the other veggies, it adds a bright touch that you didn’t know you needed. You can also add a small nob of fresh ginger to the vegetables before roasting to add a zippy warmth.

An Extra Kick

Smoky heat: If you like a little heat, swap the paprika for smoked paprika or blend 1 small chipotle pepper directly into the soup. The smoky heat cuts through the natural sweetness of the sweet potatoes nicely. 

How to store and reheat

If you have leftovers, refrigerate in an airtight container for up to 3 – 4 days. Reheat soup in a pot over medium heat, stirring occasionally, until heated through. Alternatively, freeze the soup for up to 2 months.

FAQs

More soup recipes to love from the blog

• The Best Creamy Potato Soup
• Roasted Butternut Squash and Apple Soup
• Roasted Cauliflower Soup

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Roasted Sweet Potato & Carrot Soup with Pecan Topping

A comforting blend of roasted sweet potatoes and carrots, this soup is elevated with a crunchy pecan topping for the perfect balance of flavor and texture.

Course Soup

Cuisine american-inspired

Keyword pecan, soup, sweet potato

Prep Time 15 minutes minutes

Cook Time 55 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings 4

Author Jess

Ingredients

For the soup

• 1 large yellow onion, peel removed and halved
• 2 medium carrots, peeled and cut in half lengthwise
• 3 garlic cloves, unpeeled
• 4 tbsp extra-virgin olive oil
• 1 1/2 tsp paprika
• 1 1/2 tsp dried oregano
• 1 1/2 tsp kosher salt
• 1/2 tsp ground pepper
• Pinch of chili flakes
• 900 g (2lb) sweet potatoes (about 2 large sweet potatoes, halved)
• 4-5 cups chicken or vegetable broth
• 3/4 cup freshly grated sharp cheddar cheese plus more for serving
• fresh minced rosemary for garnish

For the pecan topping (optional)

• 1 tbsp butter
• ½ cup chopped pecans
• 1 tsp ground cinnamon
• ½ tsp chili powder
• 1 tbsp packed brown sugar
• 1/2 tsp kosher salt
• Pinch of chili flakes

Instructions

• Preheat the oven to 400°F (200°C).
• Line a large baking sheet with parchment paper. Add the peeled and halved onion, halved carrots and garlic cloves to the baking sheet. Drizzle with the olive oil and use a brush or your hands to make sure everything is coated.
• In a small bowl mix the paprika, dried oregano, salt, pepper and chili flakes together.
• Sprinkle the seasonings over the cut side of the sweet potatoes and put them cut side down onto the baking sheet. Prick the skin side of the sweet potatoes with a fork a few times.
• Roast everything for 45-55 minutes or until everything is fork tender, especially the sweet potatoes. Start checking around the 40 minute mark as it will depend on the size of the sweet potatoes you use.
• Once everything is done roasting, set aside until cool enough to handle.
• If making the pecan topping: In a small frying pan, melt the butter over medium heat. Once melted and bubbling, stir in the pecans to coat with butter and then stir in cinnamon, brown sugar, chili powder, salt and chili flakes. Cook 2-3 minutes and remove from the heat and set aside on a plate to cool.
• Into a blender add the scooped out flesh of the sweet potatoes, the roasted onion and carrots. Squeeze the garlic out of the peels into the blender too. Add in 2 cups of chicken or vegetable broth and blend until smooth. Add in 2 more cups of chicken broth and blend again until smooth. Once fully blended, add the soup to a large pot and warm over medium-low heat until hot enough to serve. Alternatively, blend everything together in a pot using an immersion blender and then warm over medium-low heat.
• Stir in the ¾ cup freshly grated cheddar cheese until combined. Taste and adjust seasoning with more salt and pepper if desired.
• Add up to 1 cup more broth if you like a less thick soup.
• Serve the soup in bowls topped with the pecan topping (if using), more shredded cheddar cheese and fresh minced rosemary.

The post Roasted Sweet Potato & Carrot Soup with Pecan Topping appeared first on Cooking in my Genes.

This parsnip soup is the ultimate hearty, cozy, winter meal but made lighter without the use of cream.

Instead, we add white beans for creaminess, just like I do in my broccoli & cheddar soup.

Why you’ll love this parsnip soup

• Seasonal: The soup recipe uses in-season, budget friendly ingredients.
• Plant-Protein: It’s packed with plant-based protein and fibre.
• Dietary needs: It can easily be made vegan and is naturally gluten and dairy-free.

Ingredients & equipment needed

Ingredients

Extra-virgin olive oil: Using a high-quality olive oil will add a richness to this soup.

Yellow onion: This versatile onion will turn soft and sweet when cooked.

Parsnip: This cream-coloured root vegetable looks like a white carrot but has a surprisingly sweeter and more earthy flavour – it is the star!  

Carrots: Turns soft sweet when cooked and complements the parsnip beautifully. 

Granny Smith Apple: This crisp, bright green apples tartness will balance the natural root vegetable sugars.

Garlic Cloves: When sweated down adds savory/sweet element.

Chicken Broth (Vegetable Broth): A flavorful broth that makes a perfect soup base.  

Cannellini or White Navy Beans: These creamy white beans are soft and will absorb all the flavours. Plus, they make the soup creamy without the use of cream!

Seasonings: Kosher Salt (coarse cooking salt), Ground Black Pepper (fresh ground is best), Ground Nutmeg (a little goes a long way), Chili Flakes (adds spicy kick), Dried Thyme and ground cumin (for some warmth).

Garnishes: Fresh Thyme leaves (a hearty and bright addition), Toasted Hazelnuts (adds an earthy crunch)

Equipment

Dutch Oven: A Dutch oven is ideal for making soups as their heavy cast-iron walls provide excellent heat retention and even distribution, allowing your ingredients to simmer gently without scorching.

Immersion or Standup Blender: You can use either an immersion blender or a stand blender to finish this soup beautifully. An immersion blender lets you blend directly in the pot for quick cleanup, while a stand blender provides more power for a smoother texture.

Why use beans in this recipe?

Swapping dairy for white beans in a pureed soup is a simple trick that boosts nutrition without sacrificing texture. And when blended, mild varieties like cannellini or navy beans transform into an incredibly smooth, velvety puree. They also pack a naturally healthy punch!

Why we love these beans!

• They add plenty of protein and dietary fibre
• They blend up like a dream and create a thick, creamy soup without thickeners or dairy
• They keep this soup naturally gluten and dairy-free!

Preparing the vegetables for this soup 

To get the absolute best flavour and texture from this soup, follow the below steps.

• Peel your carrots, apples and parsnips thoroughly. If your parsnips or carrots are really large, cut length ways and remove the centre (the woody centre can be stringy and bitter, and won’t blend well). Be sure to remove all the apple seeds and tough centre, leaving only the apple flesh.
• Chop your carrots, apples and parsnips in uniform pieces – this will ensure they cook at the same rate. 
• Finely dice your onion and garlic, this will cut their cooking time and help them blend into your soup.

Serving suggestions and garnish ideas

To finish off this simple parsnip soup, the skies the limit. You can keep it classic or elevate it something extra special with a variety of toppings. Garnish with intention – Because pureed soup is completely smooth, adding some texture on top is creates balance. I love to mix and match depending on my mood!

Give it some texture by adding:

• Toasted chopped hazelnuts, walnuts, or pumpkin seeds (pepitas), they complement the earthy flavour of the soup.
• Make my homemade croutons, they add the perfect crunch.
• Crumble some crispy bacon bits or fried prosciutto to add a salty touch.

Brighten it up by adding:

• A sprinkle of minced fresh thyme, chives, or microgreens add a fresh pop and bright green color.
• Crispy fried Sage leaves (fry whole sage leaves in olive oil for 5 seconds until crisp).

Make it something surprising by adding:

• A swirl of high-quality extra virgin olive oil, white truffle oil, or smoky chili oil for something unexpected.
• A tiny drizzle of pure maple syrup or a balsamic glaze reduction will complement the fall flavours.

My other favourite combinations

• The Fall Favourite: Toasted hazelnuts + fried sage leaves + a drizzle of maple syrup
• The Savory Classic: Crispy bacon + minced chives + a crack of fresh black pepper
• The Elevated Bowl: White truffle oil + (my) garlic croutons + microgreens

Tips and tricks

Here are my tried and true tips and tricks for texture, flavour and serving your parsnip soup.

Texture

Rinse your beans thoroughly: If using canned white beans, rinse thoroughly under cold running water before adding them to the pot. This ensures a clean flavour and prevents the soup from getting a chalky texture.

Use a high-powered blender: For an ultra-luxurious, restaurant-quality texture, a stand blender will work a bit better than an immersion blender. It depends on what you have on hand and the texture you’re looking for. I go for the immersion blender as its less clean up. 

Please ensure to note: When blending anything hot in a stand blender, remove the center plastic piece of the lid and cover it with a clean dish towel. This allows steam to escape so pressure doesn’t build up and blow the lid off. Which means even more clean-up!

Flavour

Take your time: Ensure your carrots, apples and parsnips are fully cooked, and very tender. Sweat your onions and garlic, letting them cook slowly until sweet and translucent creates a deep savoury foundation that balances the parsnips.

Bloom your spices: When adding spices like nutmeg, black pepper (and anything else you’re going with), toast them directly in the oil with the onions and garlic for a minute or so before adding any liquid. This wakes up the essential oils and deepens the flavour.

Variations and substitutions

Fruit and Vegetables

• You can easily swap Granny Smith apples for Honey Crisp apples, or even a pear if thats whats available.
• The yellow onion can be swapped for a Vidalia or Spanish onion (sweeter) or a white onion (sharper).
• Cannellini or White Navy beans can be swapped out for a Great Northern White bean.

Flavours and Spice

• Stir in 1 tablespoon of yellow curry powder and a pinch of ground ginger while cooking the onions for an middle eastern touch.
• Add a dash of smoked paprika or a chipotle pepper in adobo sauce for a smoky kick.
• Or add fresh sprigs of thyme, rosemary, or a bay leaf while sweating down the vegetables for a deep savoury flavour (remove before adding to the blender). 

How to store and reheat

Storage

Refrigerating: Let the soup cool completely, pour it into an airtight container, and refrigerate for up to 4 to 5 days.

Freezing: This soup freezes beautifully because it contains no dairy. Let the soup cool completely, then pour into freezer-safe bags or containers, leaving an inch of space for expansion, and freeze for up to 3 months. 

Reheating

Important Texture Tip: Because of the natural starches in the beans and parsnips, the soup will thicken significantly as it sits in the fridge or freezer. When reheating, ensure to stir in a splash of broth, water to loosen it back up to your preferred consistency.

Stovetop (recommended): Thaw your frozen soup container overnight in the fridge before reheating. Pour your soup into a pot and heat over medium-low on your stove top, stirring occasionally, until hot. Add extra broth or water to loosen the soup to your preferred consistency.

Microwave: Place a portion in a microwave-safe bowl, cover it with a paper towel, and heat in 1-minute intervals, stirring in between, until hot.

FAQs

More seasonal soups to love from the blog

• Roasted Cauliflower Soup
• Simple Potato Leek Soup
• Easy Chicken Pot Pie Soup

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Creamy Parsnip Soup With Carrots & Apples (No Cream)

Warm up your day with this easy & delicious creamy parsnip soup that perfectly balances sweet and savory flavors in every comforting spoonful.

Course Soup

Cuisine french inspired

Keyword parsnips, soup

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 4

Author Jess

Ingredients

For the soup

• 2 tbsp extra-virgin olive oil
• 1 small yellow onion chopped
• 1.25-1.5 lbs parsnips, (about 4 medium), peeled and chopped into ½ inch pieces
• 2 medium carrots, peeled and chopped into ½ inch pieces
• 1 granny smith apple, peeled and chopped into ½ inch pieces
• 2 garlic cloves, minced
• 1 tsp kosher salt
• 1/4 tsp ground pepper
• 1/4 tsp chili flakes
• 1/4 tsp dried thyme
• 1/4 tsp ground cumin
• 1/8 tsp ground nutmeg
• 6 cups chicken broth make it vegetarian with vegetable broth
• 14-15 oz can cannellini or white navy beans, drained and rinsed

Garnishes

• fresh thyme leaves
• toasted chopped hazelnuts
• extra-virgin olive oil

Instructions

• In a large dutch oven or large soup pot, over medium-high heat, add the olive oil. When the oil is hot, turn to medium heat. Add the chopped onion, chopped parsnips, chopped carrots and chopped apple. Sauté for 8-12 minutes, stirring occasionally, until the vegetables are starting to soften and turn golden brown.
• Add the minced garlic, salt, ground pepper, chili flakes, dried thyme, ground cumin and ground nutmeg. Stir and cook for 2 minutes.
• Pour in the broth. Stir and bring the mixture to a simmer over medium-high heat. Once it begins to simmer, turn to medium-low heat and keep at a simmer, cooking for 20 minutes with the lid mostly on, until the vegetables are quite tender.
• Add the white beans and cook for 5 more minutes.
• Remove the pot from the heat and use an immersion blender to blend until well combined and smooth. You can also use a blender to blend in batches if you don’t have an immersion blender. If you are using a blender, let the soup cool slightly before pouring into the blender.
• Put back on medium heat for a few minutes and adjust seasoning with more salt and pepper.
• Garnish with fresh thyme leaves, a drizzle of olive oil and toasted chopped hazelnuts and enjoy.

Notes

• You can easily swap Granny Smith apples for Honey Crisp apples, or even a pear if thats whats available.
• The yellow onion can be swapped for a Vidalia or Spanish onion (sweeter) or a white onion (sharper).
• Cannellini or White Navy beans can be swapped out for a Great Northern White bean.
• To make this nut-free, try topping with croutons like in my Roasted Cauliflower Soup

The post Creamy Parsnip Soup With Carrots & Apples (No Cream) appeared first on Cooking in my Genes.

Packed with fresh green veggies, white beans for protein and crunchy walnut, it’s ideal for a Spring or Summer barbecue or meal prep lunches.

Green Goddess Pasta Salad

This Green Goddess Pasta Salad is the side of the Spring & Summer season! Crunchy green veggies pair with pasta, walnuts and white beans and a creamy green goddess dressing. 

Why you’ll love this creamy pasta salad recipe

• Flavorful: Packed with fresh herbs, green veggies and luscious green goddess dressing, you’ll be going back for seconds!
• Versatile: Easy swap out ingredients for your favourite green veggies if desired.
• Make-ahead: You can make this pasta salad ahead of time and enjoy for lunch or dinner.

Ingredients needed

For the green goddess dressing:

• Plain Greek yogurt
• Extra-virgin olive oil
• Fresh dill, basil and mint
• Garlic
• Lemon juice and zest
• Salt and pepper

For the pasta salad:

• Orecchiette pasta
• Feta cheese
• Mini cucumbers
• Walnuts
• Cannellini beans
• Peas (frozen peas defrosted)
• Fresh dill
• Green onions

Tips for making the dressing creamy and flavorful

• Greek yogurt: Use full fat Greek yogurt for the best, creamy dressing.
• Fresh herbs: Fresh herbs like basil, mint and dill are important for the flavor of this dressing. In a pinch, substitute with more of one of the three herbs or whatever you have on hand (cilantro or parsley will work).
• Lemon: Don’t forget the lemon juice and zest in the dressing; it makes the creamy dressing pop!
• Blender: Make sure to use a blender, hand blender or food processor to blend the dressing until well-combined.

Suggestions for fresh herbs to use

Fresh herbs are a must for a green goddess dressing:

• Fresh basil, mint and dill: My favourite herbs to use in this dressing are basil, mint and dill which create a beautiful, bright flavor profile.
• Other herbs: In a pinch, use fresh parsley and/or fresh cilantro if you don’t have enough of one of the other herbs.

Variations and add-ins for customization

• Pasta: If you can’t find orecchiette or prefer to use a different pasta shape, try rotini, farfalle or penne.
• Greens: If you want to up the greens in this pasta salad, add 1 cup of chopped spinach just before serving.
• Nuts: You can substitute the walnuts with sliced or chopped almonds.
• Make it nut-free: Substitute the walnuts with sunflower seeds or pumpkin seeds (pepitas).
• Cucumbers: If you can’t find mini cucumbers, substitute with half of a medium english cucumber, quartered then chopped.
• Beans: A good substitute for canned cannellini beans is another white bean like navy beans or butter beans.

Serving suggestions and pairing ideas

• Grilled chicken: Serve with chili lime grilled chicken thighs for a delicious barbecue plate.
• Salmon: Serve as a side to grilled or baked salmon.
• Burgers: We love this as a side to our spicy turkey burgers.
• Ground chicken or turkey: Cook ground chicken or turkey with spices like garlic, salt and pepper. Let cool fully and then serve with or on top of the pasta salad.

Meal prep and storage tips

• Meal prep: Prepare the full recipe and then portion into meal prep containers. Optional: Add a cooked protein of choice. Store in the fridge for up to 3 days. 
• Dressing: Make the dressing a day ahead and store in an airtight container in the fridge. The next day, prep the rest of the recipe, mix with the dressing and enjoy!
• Fridge storage: Make this pasta salad ahead of time and store in the fridge in an airtight container for dinner or barbecue later in the day. Store leftovers in an airtight container for up to 3 days.

FAQs

More salads to make from the blog

• The Best Italian Chopped Summer Pasta Salad Recipe
• Easy Green Summer Chopped Salad (with meal prep tips)
• Kale and Peach Salad with Feta & Toasted Pepitas

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Creamy Green Goddess Pasta Salad (Perfect for meal prep)

This Creamy Green Goddess Pasta Salad is a vibrant dish with fresh herbs & a luscious dressing. Ideal for easy meal prep lunches for the week.

Course dinner, Lunch

Cuisine American

Keyword pasta salad

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Servings 4 as a main (6 as a side)

Author Jess

Ingredients

For the creamy green goddess dressing

• ⅔ cup plain Greek yogurt
• 2 tbsp extra-virgin olive oil
• ¼ cup chopped fresh dill
• 1 cup packed fresh basil leaves
• ¼ cup packed fresh mint leaves
• 2 x small garlic cloves
• ½ lemon, zested
• 2 tbsp fresh squeezed lemon juice, about ½ large lemon
• 3/4 tsp kosher salt
• ¼ tsp ground pepper

For the pasta salad

• 225 grams 8oz / ½ lb dry orecchiette pasta
• ½ cup crumbled feta cheese
• 2 mini cucumbers, halved lengthwise and chopped
• ¾ cup walnuts halves, toasted and roughly chopped
• 398 ml can cannellini beans, drained and rinsed
• 1 ½ cups frozen peas, defrosted
• ¼ cup chopped fresh dill
• 4 green onions, chopped

Instructions

• Cook the pasta according to package directions, to al dente. Rinse with cold water and drain well.
• Make the dressing: With an immersion blender or in a high-speed blender, add all of the dressing ingredients and blend on high until well combined. Set aside.
• Assemble the salad: Once the pasta is mostly cooled, add it to a large bowl along with the crumbled feta cheese, diced cucumbers, walnuts, cannellini beans, frozen peas, fresh dill and chopped green onions. Drizzle the dressing over top of the salad and then toss well to combine. Taste and adjust seasoning with salt and pepper if desired.
• Serve immediately. The salad will keep in the refrigerator for up to 2 days.

Notes

• Pasta: You can substitute with rotini, farfalle or penne if you can’t find orecchiette.
• Make it nut-free: Substitute the walnuts with sunflower seeds or pumpkin seeds (pepitas).
• Cucumbers: If you can’t find mini cucumbers, substitute with half of a medium english cucumber, quartered then chopped.
• Beans: A good substitute for canned cannellini beans is another white bean like navy beans or butter beans.

Photography by: Kaeleigh Pugliese

The post Creamy Green Goddess Pasta Salad (Perfect for meal prep) appeared first on Cooking in my Genes.

This tomato soup is made with white beans to add creaminess and a little extra protein. 

The tomatoes are roasted in the oven with onion, garlic, and basil. There’s only 10 minutes of prep time, the rest of the work happens in the oven.

There is nothing better than a cozy bowl of roasted tomato soup! Add in a grilled cheese sandwich, and you’ve got the perfect meal on a wintery day. 

We get so much more flavor in this tomato soup since we’re roasting the tomatoes with garlic and onions. Adding some cannellini beans will also make this soup so creamy without the addition of actual cream. You can also make this soup ahead of time, so it’s great for meal prep. 

Why you’ll love this tomato soup

• Easy: All of these ingredients are easily found in local grocery stores.
• Protein-packed: This tomato soup is the perfect way to enjoy comfort food with a dose of protein from the cannellini beans.
• Comforting:​ This is a quick way to enjoy a comforting and cozy meal.

Ingredients needed 

Can of Whole Tomatoes: I love using whole San Marzano tomatoes, they have the best flavour!

Cannellini Beans: These white beans add a creamy consistency to the soup instead of using heavy cream. Make sure the beans are drained and rinsed before adding to the soup.

Basil: We’ll add fresh basil to the tomatoes before roasting, but I also love having a bit extra to garnish. 

Onion & Garlic: Adding both yellow onion and garlic cloves will bring so much flavor to this soup, don’t skip them! 

Sugar: Just a dash of sugar will help balance out the acidity of the tomatoes in this soup for a much smoother flavour. 

How to make this easy roasted tomato soup recipe

1. Pre-heat oven to 400F.  To a large baking dish add the canned tomatoes and tomato paste then nestle in the pieces of onion, garlic cloves and 2 tbsp chopped fresh basil. Sprinkle evenly with the olive oil, salt, ground pepper, dried oregano, white sugar and pinch of chili flakes (or red pepper flakes).
2. Roast uncovered for 30 minutes.
3. Remove the dish from the oven. 
4. To a high-powered blender add the roasted tomatoes mixture from the oven along with 2 cups vegetable broth and drained and rinsed beans. If needed, blend in batches. Alternatively, you can add everything to a soup pot and use an immersion blender.
5. **Important note about pureeing hot soup: When pureeing soup that is still hot, there are a couple of tips to remember – Fill your blender only half-way. Hold the lid tight, covering with a towel when blending. Start blending on low and then increase the speed. This should keep things tidier in the kitchen** Why is this important? The heat from the soup can potentially cause the lid to pop and spray hot soup, so use the tips for soup success!  Your other option is to puree the soup in the soup pot with an immersion blender.
6. Enjoy the soup as-is once blended or place the soup in a large soup pot on the stove on medium heat, warm for 5-10 minutes, stirring often. Taste and adjust seasoning with more salt and pepper if you desire. 
7. Serve in bowls and top with the rest of the basil and fresh pepper.

how to puree soup (safely!)

It’s really important to let the tomato soup cool slightly before you start pureeing it! If you’re using a regular blender, make sure to only fill the blender halfway. Hold the lid tight and cover with a towel. Start blending on low and then increase the speed. 

The heat from the soup can sometimes cause the lid to pop and spray hot soup, so make sure you follow these tips! You can also puree the soup straight in the soup pot with an immersion blender. 

Tips & Tricks

• Make this the ultimate tomato soup by serving it with a side of grilled cheese! 
• You can also serve this soup with a few slices of crusty bread with butter and my favourite garlic bread bites. 
• Make sure you’re using canned beans and not dried beans. The canned cannellini beans add the creaminess to the soup.

Common Questions

How to store / make ahead

You can store this soup in an airtight container for up to 3 days. This soup is great for meal prep since it makes 4 portions! 

More soup recipes to make from the blog

• Roasted Cauliflower Soup
• Simple Potato Leek Soup
• One-Pot Healthy Broccoli Cheddar Soup (high protein!)

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Easy and Delicious Creamy Roasted Tomato Soup

This Creamy Roasted Tomato Soup is easy to make during the cooler seasons. Add cannellini beans for creaminess and a dose of protein too!

Course Soup

Cuisine American

Keyword tomato soup

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 4 -6 bowls

Author Jess

Ingredients

• 28 oz can of whole peeled Italian San Marzano tomatoes (substitute with regular whole peeled canned tomatoes if needed)
• 2 tbsp tomato paste
• 1 yellow onion, cut into quarters
• 6 garlic cloves
• 4 tbsp fresh minced basil, divided
• 2 tbsp extra virgin olive oil
• 1 tsp kosher salt
• 1/2 tsp ground pepper
• 1 tsp dried oregano
• 1 tsp white sugar
• Pinch of chili flakes
• 2-3 cups vegetable broth
• 398 mL can cannellini beans, drained and rinsed (or sub with white navy beans)
• extra salt and pepper to taste

Instructions

• Pre-heat oven to 400F. To a large baking dish add the canned tomatoes and tomato paste then nestle in the pieces of onion, garlic cloves and 2 tbsp chopped fresh basil. Sprinkle evenly with the olive oil, salt, ground pepper, dried oregano, white sugar and pinch of chili flakes.
• Roast uncovered for 30 minutes.
• Remove the dish from the oven.
• To a high-speed blender add the roasted tomatoes mixture from the oven along with 2 cups vegetable broth and drained and rinsed beans. If needed, blend in batches. Alternatively, you can add everything to a soup pot and use an immersion blender.
• **Important note about pureeing hot soup: When pureeing soup that is still hot, there are a couple of tips to remember – Fill your blender only half-way. Hold the lid tight, covering with a towel when blending. Start blending on low and then increase the speed. This should keep things tidier in the kitchen** Why is this important? The heat from the soup can potentially cause the lid to pop and spray hot soup, so use the tips for soup success! Your other option is to puree the soup in the soup pot with an immersion blender.
• Enjoy the soup as-is once blended or place the soup in a large pot on the stove on medium heat, warm for 5-10 minutes, stirring often. Taste and adjust seasoning with more salt and pepper if you desire.
• Serve in bowls and top with the rest of the fresh basil and fresh pepper.

Notes

• Make sure you’re using canned beans and not dried beans. The canned cannellini beans add the creaminess to the soup.
• This recipe has only been tested with canned tomatoes to make this a tomato soup that can be made year round. I don’t recommend using fresh tomatoes.
• Make this the ultimate tomato soup by serving it with a side of grilled cheese! 

Photography by: Kaeleigh Pugliese

The post Easy and Delicious Creamy Roasted Tomato Soup appeared first on Cooking in my Genes.

This quick pasta salad is the perfect picnic pasta salad, but I also love making it as meal prep or lunches on the move!

Plus, it’s ready in just 20 minutes.

When it’s hot out, all I want is a delicious (and easy!) salad for lunch or dinner. And this pesto pasta salad is just that! It’s packed with all the good stuff like pasta, olives, and fresh basil. I also love bulking out this salad with butter beans or cannellini beans, or even some chopped up sausage!

Just like my Italian chopped summer pasta salad, these quick pasta salad jars are perfect for meal prep. Also, storing it in a mason jar? Nothing could be cuter (or more useful!)

Why you’ll love these mason jar pasta salads

• Mason jar salads are so useful for easy lunch meal prep during the week!
• You can easily substitute with gluten-free pasta if desired.
• Add extra protein in like white beans or cooked chicken breasts.

Ingredients needed for this pesto pasta salad

Pesto: Use your favorite pesto sauce from the grocery store! Or make your own pesto.

Red wine vinegar: I like to add a little zing to the pesto by using red wine vinegar; however, you can swap with lemon juice if that’s all you have

Pasta: I recommend using shells, farfalle, rotini or fusilli pasta

Vegetables: diced red pepper, artichoke hearts and olives add a ton of flavour to this mason jar pasta salad recipe.

Baby Bocconcini Cheese: Also known as baby mozzarella or cherry mozzarella! These are perfect, so you get cheese in every bite.

Nuts: I like to add some chopped nuts for crunch like pistachios, walnuts or almonds. However if you are nut-free you could add sunflower seeds instead.

Olives: I love using Kalamata olives, but feel free to swap it out for your favorite type of olive

How to make this meal prep pasta salad recipe

Step 1: Cook the pasta to al dente. Drain and rinse with cold water and then add to a medium sized bowl with half of the pesto and gently stir to combine.

Step 2: To a large bowl add the pesto, olive oil, red wine vinegar, salt and chili flakes. Whisk together until combined. Add the cooked pasta to the bowl along with the diced sundried tomatoes, diced ed pepper, chopped olives, chopped artichoke hearts, chopped fresh basil, halved baby bocconcini cheese and chopped nuts. Toss to combine everything with the pesto.

Step 3: Divide into two mason jars and store in the fridge for up to one day before serving.

Step 4: Take out of the fridge for about 10-15 minutes before serving for the best taste and texture! Give the jar a good shake before enjoying as some of the pesto dressing can fall to the bottom of the jar.

More delicious pasta salad add-ins:

• For a bit more crunch add 1/3 cup diced red onion.
• In the summer months, swap the diced red pepper for juicy cherry tomatoes.
• I love adding some protein to this quick pasta salad to help bulk it out! This is totally optional, but you can add 1 cup of your protein of choice. I love adding butter beans, cannellini beans, chopped chicken, or cooked Italian sausage!

Tips and tricks

• While I love serving this pesto pasta salad in a mason jar, feel free to store it in an airtight container or meal prep containers instead. You can store it for up to 3 days in the fridge.

• Serving this as a side for a summer barbecue? Double up the ingredients and serve with my

• I recommend letting the pasta salad come to room temperature for about 10-15 minutes before enjoying. It’ll have a better taste and texture versus being too cold.

• Wide mouth mason jars are the easiest to fill with this mason jar pasta salad.

Common questions

What if I’m allergic to nuts?
If you are nut-free you can use sunflower seeds instead for that added crunch.

Can I make this salad gluten-free?
YES! Just make sure the pasta is gluten-free along with any other ingredients like the store-bought pesto.

How to store

Store in mason jars or meal prep containers in the fridge for up to 3 days.

More meal prep recipes to make from the blog

Dill Pickle Chicken Salad (easy meal prep recipe)

Easy Green Summer Chopped Salad (with meal prep tips)

The Best Italian Chopped Summer Pasta Salad Recipe

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Mason Jar Pesto Pasta Salad (perfect for meal prep)

This Mason Jar Pesto Pasta Salad is perfect for meal prep! Packed with pesto, pasta, vegetables and cheese, they're a delight for lunch.

Course Lunch

Cuisine italian-inspired

Keyword pasta salad, pesto

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Total Time 25 minutes minutes

Servings 4 (2 cup) mason jars

Author Jess

Ingredients

• 200-220 grams / ½ lb Short cut pasta of choice (like shells, radiatori, rotini, fusili or farfalle
• ½ cup diced sundried tomatoes in oil drained of oil and diced
• 3/4 cup prepared pesto sauce
• 1 tbsp extra-virgin olive oil
• 1 tbsp red wine vinegar
• ½ tsp kosher salt
• ¼ tsp chili flakes
• 1 red pepper diced
• ½ cup chopped pitted Kalamata olives or whole
• ½ cup chopped artichoke hearts
• 1/3 cup chopped fresh basil
• 1 cup halved baby bocconcini cheese
• ⅓ cup chopped nuts of choice pistachios, almonds or walnuts
• Optional: add 1 cup protein of choice to the salad like butter beans cannellini beans, chopped chicken or cooked Italian sausage.

Instructions

• Cook the pasta to al dente. Drain and rinse with cold water and then add to a medium sized bowl with half of the pesto and gently stir to combine.
• To a large bowl add the pesto, olive oil, red wine vinegar, salt and chili flakes. Whisk together until combined. Add the cooked pasta to the bowl along with the diced sundried tomatoes, diced ed pepper, chopped olives, chopped artichoke hearts, chopped fresh basil, halved baby bocconcini cheese and chopped nuts. Toss to combine everything with the pesto.
• Divide into two mason jars and store in the fridge for up to one day before serving.
• Take out of the fridge for about 10-15 minutes before serving for the best taste and texture! Give the jar a good shake before enjoying as some of the pesto dressing can fall to the bottom of the jar.

Notes

• For a bit more crunch add 1/3 cup diced red onion.
• In the summer months, swap the diced red pepper for juicy cherry tomatoes.
• I love adding some protein to this quick pasta salad to help bulk it out! This is totally optional, but you can add 1 cup of your protein of choice. I love adding butter beans, cannellini beans, chopped chicken, or cooked Italian sausage!

The post Mason Jar Pesto Pasta Salad (perfect for meal prep) appeared first on Cooking in my Genes.

Packed with all the good stuff like cheese, baby tomatoes, spicy Italian salami and fresh basil, it’s drizzled with a lemon oregano vinaigrette.

Plus, you can easily make this Italian chopped salad for meal prep!

Hot take: chopped salads are so much better than regular salads! And adding pasta? This is seriously the ultimate summer salad. Plus, it’s ready in just 25 minutes.

I love making a big batch of this summer pasta salad recipe for meal prep in the summer. That way, I’ve got meals prepped and ready to go. It’s perfect for when it’s too hot to turn on the oven or stove every evening!

If you’re looking for even more delicious salads, you need to try my easy green summer chopped salad or my blueberry basil green salad with goat cheese!

Why you’ll love this easy pasta salad recipe

• Everything is mixed together in just one bowl!
• It’s so much better than traditional pasta salads because it has a lighter dressing!
• A perfect salad to prep for lunch, a picnic or weekend summer cookouts
• Cold pasta salads like this one are great for meal prep since they taste even better the next day!
• Makes a great side dish to any of your favourite grilled proteins!

If this recipe has you dreaming of Rome, here’s a quick guide to some amazing local food to try when you visit.

Ingredients needed

• Pasta: Use a short pasta like radiatori, fusili, farfalle or even rotini pasta.

• Mozzarella: Feel free to swap out mozzarella for provolone.

• Fresh Basil: Don’t skip out fresh basil, it makes all the difference!

• Tomatoes: cherry tomatoes are at their best in the Summer

• Greens: I love to use crispy fresh arugula and fresh basil for a pop of green in this salad

• More flavour: red onion, pepperoncini peppers and olives add the perfect dose of spicy and tanginess to this summer pasta salad

• Lemon: I recommend using fresh lemon juice, not store-bought lemon juice in a bottle.

How to make this Italian chopped pasta salad recipe

Step 1: Cook your pasta according to the package directions for al dente pasta, in a large pot of salted water. Rinse with cold water, drain and set aside.

Step 2: Whisk the dressing ingredients in a jar and set aside.

Step 3: Place the cooked pasta in a large mixing bowl. Add the mozzarella cheese, parmesan tomatoes, red onion, pepperoncini peppers, olives, sliced salami, fresh basil, and arugula.

Step 4: Drizzle with the vinaigrette just before serving. Stir to make sure everything is well coated.

Step 5: Serve cold or at room temperature.

How to make this summer pasta salad for meal prep

This recipe is perfect for lunch or dinner meal prep! Make a batch of this pasta salad and divide it (without the arugula) into 4 meal prep containers. Add the arugula on top and then store in the fridge in the containers. Just before enjoying, mix in the arugula.  You could top it with your favourite protein for a more filling lunch!

Expert Tips

• In a rush? Use a store-bought bottled dressing / vinaigrette instead, like a tangy Italian dressing!

• This is the perfect pasta salad to serve at a barbecue with protein on the grill like grilled chicken and summer berry kombucha sangria!

• A good substitute for mozzarella is provolone.

• Want to make this vegetarian? Omit the salami and use a can of chickpeas or can of white beans like cannellini or butter beans instead.

• If you love olives, add in black olives or kalamata olives to up the olive content.

• Make sure to cook the pasta to al dente as it will continue to soften up once the dressing is added and is absorbed by the noodles.

How to store

Keep in the fridge in an airtight container for up to 2 days.

More salads to love from the blog

Easy Summer Tortellini Pasta Salad

Kale & Peach Salad with Feta and Toasted Pepitas

Easy Green Summer Chopped Salad (with meal prep tips)

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The Best Italian Chopped Summer Pasta Salad Recipe

This Italian Chopped Summer Pasta Salad is perfect to make-ahead for picnics, potlucks, barbecues or meal-prep. Easily made in 30 minutes!

Course Salad

Cuisine american-inspired

Keyword pasta salad

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 6 -8 as a side dish

Author Jess

Ingredients

For the lemon oregano vinaigrette

• 1/3 cup extra virgin olive oil
• juice from one large lemon (¼ cup lemon juice)
• 1 tbsp red wine vinegar
• 2 garlic cloves minced or pressed
• 2 tsp dried ground oregano
• 1 tsp kosher salt
• ¼ tsp ground pepper
• ¼ tsp chili flakes

For the pasta salad

• 225 g (1/2 lb) short cut pasta, like radiatori, rotini, fusili or farfalle
• 1 cup cubed mozzarella cheese
• 1/2 cup shaved parmesan cheese
• 1 pint cherry or baby tomatoes, halved
• ½ cup thinly sliced red onion
• ½ cup chopped pepperoncini peppers
• ⅓ cup chopped green or black olives
• 90 grams (3 oz) spicy Italian salami, chopped or thinly sliced
• ¼ cup chopped fresh basil
• 2 cups packed fresh arugula

Instructions

• Cook the pasta according to package directions, to al dente. Rinse with cold water and drain well.
• Make the dressing by whisking or shaking in a jar the olive oil, lemon juice, red wine vinegar, minced or pressed garlic, dried oregano, salt, pepper and chili flakes. Set aside.
• Place the cooked pasta in a large mixing bowl. Add the mozzarella cheese, parmesan cheese, baby tomatoes, sliced red onion, pepperoncini peppers, chopped olives, sliced salami and basil. If you're making this ahead of time, leave out the arugula and mix it in just before serving. If serving right away, add in the arugula.
• Drizzle with the lemon oregano vinaigrette and stir until ingredients are well coated.
• Serve cold or at room temperature. The salad will keep in the refrigerator for up to 2 days.

Notes

• Make this ahead of time, up to one day and store in the fridge fully mixed with the dressing.
• This makes a great meal prep salad too!
• If you want to make this vegetarian, omit the salami and use a can of white beans like butter beans or cannellini beans instead.

The post The Best Italian Chopped Summer Pasta Salad Recipe appeared first on Cooking in my Genes.

For my dill pickle lovers, you’ll love this modern version of a classic chicken salad recipe.

With crunchy pickles, fresh dill, creamy mayonnaise and Greek yogurt plus cooked chicken, you get a total flavour bomb with minimal work

I love anything dill pickle like my high protein dill pickle dip recipe. But, this dill pickle chicken salad sure hits the spot for easy meal prep lunches or even as a part of brunch!

Why you’ll love this delicious dill pickle chicken salad recipe

• By using shredded rotisserie chicken, you can whip this up in just 10 minutes!
• Easy to meal prep for the week ahead for easy lunches.
• A great way to use up leftover cooked chicken.
• This recipe is something the whole family will love.

Ingredients needed for this chicken salad

Dill pickles: a must in this chicken salad are tons of crunchy dill pickles!

Chicken: use cooked shredded chicken to make this recipe a breeze!

Dill: I love to pack this chicken salad with fresh herbs, specifically a ton of fresh dill

Red onion: adding a crunch and tangy flavour to this salad, a bite of red onion

Mayonnaise: mayonnaise is key to this delicious chicken salad and I love to pair it with plain Greek yogurt

Yogurt: plain Greek yogurt is mixed with mayo to add some creaminess

Seasonings: use pickle juice, dijon mustard, onion powder, garlic powder, salt and pepper to season this flavourful chicken salad

Dill pickle juice: for the best flavor make sure to add the dill pickle juice to this chicken salad

How to make this chicken salad recipe

Step 1: Shred the rotisserie chicken (use a stand mixer with the paddle attachment or even a hand mixer to shred the cooked chicken – it works like a charm! But you can also shred the chicken with two forks if desired).

Step 2: In a large bowl combine the shredded chicken, fresh chopped dill, chopped red onion, mayonnaise, plain Greek yogurt, salt, pepper, chopped dill pickles, pickle juice, dijon mustard, onion powder and garlic powder. Mix everything together until fully combined.

Step 3: Taste and adjust seasoning with more salt, pepper, fresh dill or dill pickles if desired.

Step 4: Store in the fridge in an airtight container for at least 1 hour to let the flavours meld together. Then serve or keep in the fridge or meal prep containers for up to 4 days. Make sure to give it a good stir before serving or packing for lunch.

Optional – Cook your own chicken:

• If cooking your own chicken, preheat the oven to 400F and line a baking sheet with parchment paper.

• Season 450 grams / 1 lb chicken breasts with 1 tbsp of olive oil, making sure to drizzle over all chicken breasts. In a small bowl mix together 1 1/2 tsp salt, 3/4 tsp garlic powder, 3/4 tsp onion powder and 1/2 tsp ground pepper. Then, season both sides of the chicken breasts with this mixture, dividing evenly between them.

• Bake the chicken breasts for 22-26 minutes or until the internal temperature reaches 165F. Set aside to cool.

• Once the chicken breasts are cool enough to handle, use two forks to shred the chicken and set aside in a bowl to cool further.

Serving suggestions

There are so many delicious ways to enjoy this dill pickle chicken salad, that’s why its such a great recipe!  

• Sharing board: Create a sharing board with the chicken salad as the star. Use the pictures in this post for inspiration pairing the chicken salad with fresh vegetables like radishes, carrots, cucumber slices and celery and your choice of crackers or favorite chips.
• Lettuce wraps: Use this chicken salad as a filling for a low carb option. Try butter lettuce or even iceberg lettuce to create lettuce cups.
• Chicken salad sandwiches: You cannot go wrong with a classic chicken salad sandwich. Make a sandwich with a croissant, baguette or sourdough and add a little lettuce too.
• Meal prep: Pair this chicken salad with veggies and your favourite crackers to make meal prepped lunch boxes all week long.

Expert tips

• I love to use my stand mixer with the paddle attachment or even a hand mixer to shred the cooked chicken – it works like a charm! But you can also shred the chicken with two forks if desired.
• If you don’t love red onion you can substitute with sliced green onions instead.
• This chicken salad is great for meal prep lunches!

Common questions

Can I substitute the mayonnaise for more Greek yogurt?
Yes! You can substitute the mayonnaise for the same amount of Greek yogurt but I highly recommend adding a squeeze of lemon juice to add a bit of the tang you’ll miss from not using the mayonnaise.

Do sweet pickles work in this recipe?
I do not recommend using sweet pickles. This chicken salad is made for dill pickles!

How to store dill pickle chicken salad

Store in the fridge in an airtight container or meal prep containers for up to 4 days. Make sure to give it a good stir before serving or packing for lunch.

More chicken recipes to love from the blog

Easy Healthy Baked Lemon Chicken (quick dinner!)

One Pan Roasted Chicken with Chickpeas and Tomatoes

Easy Sheet Pan Roasted Chicken with Vegetables

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Dill Pickle Chicken Salad (easy meal prep recipe)

This delicious Dill Pickle Chicken Salad is a must make! East to make for meal prep lunches, a brunch sharing board or just for snacking.

Servings 4 -6

Author Jess

Ingredients

• 4 cups shredded or chopped cooked chicken  (I like to use a rotisserie chicken OR see my notes below for cooking chicken breasts for this recipe)
• 1/2 cup fresh chopped dill
• 1/3 cup finely chopped red onion
• 1/2 cup mayonnaise
• 1/2 cup plain Greek yogurt
• 3/4 cup diced dill pickles
• 4 tsp dill pickle juice
• 1 tsp dijon mustard
• 1 1/4 tsp kosher or sea salt
• 1/2 tsp ground pepper
• 1/2 tsp onion powder
• 1/2 tsp garlic powder

Instructions

• Shred the rotisserie chicken (use a stand mixer with the paddle attachment or even a hand mixer to shred the cooked chicken - it works like a charm! But you can also shred the chicken with two forks if desired).
• In a large bowl combine the shredded chicken, fresh chopped dill, chopped red onion, mayonnaise, plain Greek yogurt, salt, pepper, chopped dill pickles, pickle juice, dijon mustard, onion powder and garlic powder. Mix everything together until fully combined.
• Taste and adjust seasoning with more salt, pepper, fresh dill or dill pickles if desired.
• Store in the fridge in an airtight container for at least 1 hour to let the flavours meld together. Then serve or keep in the fridge or meal prep containers for up to 4 days. Make sure to give it a good stir before serving or packing for lunch.

Notes

Optional - Cook your own chicken:

• If cooking your own chicken, preheat the oven to 400F and line a baking sheet with parchment paper.
• Season 450 grams / 1 lb chicken breasts with 1 tbsp of olive oil, making sure to drizzle over all chicken breasts. In a small bowl mix together 1 1/2 tsp salt, 3/4 tsp garlic powder, 3/4 tsp onion powder and 1/2 tsp ground pepper. Then, season both sides of the chicken breasts with this mixture, dividing evenly between them.
• Bake the chicken breasts for 22-26 minutes or until the internal temperature reaches 165F. Set aside to cool.
• Once the chicken breasts are cool enough to handle, use two forks to shred the chicken and set aside in a bowl to cool further.

The post Dill Pickle Chicken Salad (easy meal prep recipe) appeared first on Cooking in my Genes.

With so many fresh ingredients to choose from in the Spring, many of these are highlighted in this soup recipe.

Top each bowl of minestrone soup with a basil-lemon ricotta for an extra punch of flavour!

I love soup in the Springtime like this Easy Pea Soup. The beauty of minestrone soup is you can enjoy so many Spring flavours all together, cohesively in one dish.

The basil-lemon ricotta topping adds an extra layer of flavour, making the soup just slightly creamy and almost giving it the flavour of a delicious white lasagna.

why you’ll love this spring minestrone soup

• It’s a bright and fresh take on classic minestrone soup.
• The basil-ricotta topping is out of this world delicious!
• This soup is packed with Spring vegetables.
• It’s the perfect soup to celebrate the Spring season.

Ingredients needed for this Spring soup recipe

How to make this Spring minestrone soup

Step 1: Make the basil-ricotta topping: In a small bowl mix together the ricotta cheese, shredded parmesan cheese, minced basil, lemon zest and a pinch of salt and pepper. Store in the fridge until ready to serve.

Step 2: In a large pot, heat the olive oil over medium heat. Once warm, add the onion, garlic, celery and carrots. Cook, stirring occasionally for about 7-8 minutes until softened. Stir in the dried thyme, salt and pepper and cook for 1 minute.

Step 3: Add 8 cups vegetable broth and cut green beans and bring to a boil. Reduce heat to medium-low, cover the pot most of the way and simmer for 15 minutes.

Step 4: After 15 minutes, add cannellini beans, zucchini, parsley and pasta to the soup and bring to a simmer again. Once simmering, cook for about 8-10 minutes or until pasta is al dente, stirring occasionally with the lid partially on the pot. If you prefer a brothier soup, add 2 cups more of vegetable broth and cook 1-2 more minutes.

Step 5: Remove from the heat and stir in spinach until wilted. Finally, stir in the lemon juice. Taste adjust seasoning with more salt and pepper if desired.

Step 6: Serve immediately topped with a scoop of the ricotta cheese mixture and fresh crusty bread if desired.

Expert tips

• If spinach isn’t for you, stir in kale or omit the spinach altogether.

• If you can’t find ditalini pasta, try another small pasta shape that cooks in a similar time frame, 8-10 minutes. You could try elbow macaroni or orzo pasta for example.

• Other green vegetables that you can add or substitute in include green sweet peas (frozen or fresh),

• Don’t use dry beans in this recipe; they will take much too long to cook.

Common questions about this minestrone soup

Do I have to use pasta in this Spring soup?
I love the addition of pasta, however, the soup is absolutely delicious with it omitted.

Can I make this recipe gluten-free?
YES! Make sure to use a gluten-free vegetable broth and gluten-free pasta. NOTE: If using gluten-free pasta, I recommend cooking the pasta separately and adding to your soup bowl just before scooping the soup in as some gluten-free noodles can become too soggy if cooked IN the soup.

What other white beans can I use in this soup?
If you can’t find canned cannellini, try navy beans. I don’t recommend white kidney beans.

More Spring recipes to make from the blog

Quick Spring Gnocchi with Asparagus, Pesto & Lemon

Spring Whipped Ricotta Dip with Honey & Pistachios

Market Spring Vegetable Salad

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Spring Minestrone Soup with Herb Ricotta Topping

This Spring Minestrone Soup is packed with bright flavours for the season. Top with a basil-lemon ricotta for an extra punch of flavour!

Course Soup

Cuisine italian-inspired

Keyword minestrone, spring soup

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Total Time 50 minutes minutes

Servings 4 -6

Calories 505kcal

Author Jess

Ingredients

• 2 tbsp olive oil
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 2 pieces of celery, diced
• 2 carrots, peeled and diced
• 1/2 tsp dried thyme
• 1 1/2 tsp kosher salt
• 1/4 tsp ground pepper
• 8-10 cups vegetable broth
• 1 cup cut green beans
• 2 14oz cans cannellini beans, drained and rinsed
• 2 cups chopped zucchini
• 3 tbsp chopped fresh parsley
• 1/2 cup ditalini pasta
• 3 cups baby spinach
• 3 tbsp lemon juice

For the basil-ricotta topping

• 1 cup full fat ricotta cheese
• 1/2 cup shredded parmesan cheese
• 2 tbsp minced fresh basil
• zest of one lemon
• big pinch of salt and pepper

Instructions

• Make the basil-ricotta topping: In a small bowl mix together the ricotta cheese, shredded parmesan cheese, minced basil, lemon zest and a pinch of salt and pepper. Store in the fridge until ready to serve.
• In a large pot, heat the oil over medium heat. Once warm, add the onion, garlic, celery and carrots. Cook, stirring occasionally for about 7-8 minutes until softened. Stir in the dried thyme, salt and pepper and cook for 1 minute.
• Add 8 cups vegetable broth and cut green beans and bring to a boil. Reduce heat to medium-low, cover the pot most of the way and simmer for 15 minutes.
• After 15 minutes, add cannellini beans, zucchini, parsley and pasta to the soup and bring to a simmer again. Once simmering, cook for about 8-10 minutes or until pasta is al dente, stirring occasionally with the lid partially on the pot. If you prefer a brothier soup, add 2 cups more of vegetable broth and cook 1-2 more minutes.
• Remove from the heat and stir in spinach until wilted. Finally, stir in the lemon juice. Taste adjust seasoning with more salt and pepper if desired.
• Serve immediately topped with a scoop of the ricotta cheese mixture and fresh bread if desired.

Notes

• If spinach isn’t for you, stir in kale or omit the spinach altogether.
• If you can’t find ditalini pasta, try another small pasta shape that cooks in a similar time frame, 8-10 minutes, like elbow macaroni or orzo.

Nutrition

Serving: 1serving with ricotta topping | Calories: 505kcal | Carbohydrates: 66g | Protein: 27g | Fat: 16g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Cholesterol: 28mg | Sodium: 3088mg | Potassium: 1271mg | Fiber: 11g | Sugar: 11g | Vitamin A: 9124IU | Vitamin C: 34mg | Calcium: 490mg | Iron: 6mg

The post Spring Minestrone Soup with Herb Ricotta Topping appeared first on Cooking in my Genes.

Roasted sweet potato, brussels sprouts, red onion and warm lentils are topped with the most divine Maple Mustard Tahini Dressing.

This hearty salad is a savory dinner made with minimal effort that’s sure to become a new favourite, especially since the whole thing is made in one pan.

Having a few really good sheet pan meals like this One Pan Roasted Chicken with Chickpeas and Tomatoes and Sheet Pan Spring Salmon with Potatoes & Asparagus in your back pocket for busy weeknights is a must. And, this lentil harvest salad is a new recipe you need to add to your list!

The combination of just crisp lentils with roasted sweet potatoes, brussels sprouts and red onion tossed with a maple mustard tahini dressing is a bite not to be missed.  By adding chopped dates and crunchy pumpkin seeds you get a comforting and cozy meal with a ton of textures and flavours, an absolutely delicious salad!

If you’ve never had a sheet pan warm salad before, this is the one to try!

Why you’ll love this warm lentil salad

• Fiber-rich lentils add a boost of protein to this salad too, giving each serving 20g of protein!
• This warm salad is versatile and can be enjoyed in a variety of ways – right out of the oven, room temperature or cold.
• Everything is roasted on one sheet pan making for a simple dinner and easy cleanup.
• Packed with vegetables like sweet potatoes and brussels sprouts that provide a variety of nutrients and are packed with fiber too.
• There’s no need to cook the lentils beforehand – just use canned cooked lentils.

Ingredients needed to make this harvest salad with roasted vegetables

Sweet potatoes: sweet potatoes are full of antioxidants, vitamins and fiber and are so good when roasted! In a pinch, you could use chopped butternut squash insteaad

Brussels sprouts: make sure to cut the stems / bottoms off first before halving or quartering the brussels sprouts; I like to quarter the brussels sprouts if they are on the larger side

Red onion: red onions go really well with the other fall flavours and become tender once roasted

Lentils: use canned lentils that have been drained and rinsed as these will roast quickly along with the other vegetables; I do not recommend using dried lentils but if that’s all you have, make sure to cook (boil) them first and drain them before making this recipe

Olive oil: olive oil is a must to add to the vegetables and lentils before roasting

Fresh rosemary: rosemary is one of my favourite herbs to use in the Fall and Winter; it adds a warming flavours to this sheet pan warm lentil salad. If you don’t have fresh rosemary, you can substitute with 1 tsp dried rosemary.

Maple syrup: maple syrup is a key ingredient in the dressing for this lentil and roasted vegetable salad

Mustard: mustard is the second key ingredient in the maple mustard tahini dressing; my favourite mustard to use is Smak Dab White Wine & Herb but you can also use dijon mustard

Tahini: creamy, nutty tahini brings the entire creamy dressing together

Dates: chop up medjool dates to add an extra flavour element to this salad and balance out the roasted vegetable flavours; they’re also packed with antioxidants!

Pumpkin seeds: pumpkin seeds, also known as pepitas add the most delicious crunch to this warm lentil salad

How to make this warm lentil salad

Step 1: Preheat the oven to 425F and line a large baking sheet with parchment paper.

Step 2: Make the dressing: In a small mixing bowl whisk together the tahini, mustard, maple syrup, lemon juice, pressed garlic clove, kosher salt and black pepper. Once combined, add 3 tbsp cold water and whisk until it becomes a creamy, smooth dressing. If desired, add an additional 1 tbsp cold water and whisk again.

Step 3: In a large bowl combine lentils, the chopped sweet potatoes, halved or quartered brussels sprouts and chopped red onion. Add olive oil, salt, pepper and fresh minced rosemary. Toss everything together in the bowl and make sure everything is well-coated.

Step 4: Add the lentil mixture from the large bowl onto the parchment paper lined baking sheet and spread out into an even layer.

Step 5: Roast for 20 minutes, tossing everything on the pan at the 20 minute mark. Put back in the oven and roast for 10 more minutes. Remove from the oven.

Step 6:  Serve the salad in a large serving bowl or on a serving platter and add the chopped dates and pumpkin seeds. Drizzle the dressing over, toss and then enjoy! Alternatively, you can add the chopped dates and pumpkin seeds directly to the sheet pan, drizzle with the dressing and serve right from the sheet pan onto plate.

Expert tips

• Make sure you use as large a sheet pan as possible so everything roasts thoroughly. I use a sheet pan that is 21 inches by 15 inches
• If you don’t have sweet potatoes, you can swap for butternut squash or even carrots.
• Broccoli can be swapped in for brussels sprouts if thats more of your preference.
• Make this warm lentil salad go even further by serving with peppery arugula.
• You can also top this salad with your favourite protein or serve with a protein like roast chicken.
• Red onions can be swapped for chopped shallots if you desire or if that’s all you have on hand.
• If you don’t have fresh rosemary on hand, swap for 1 tsp dried rosemary.

Common questions

What if I don’t have a large sheet pan?
If you don’t have a sheet pan where you can spread out all of the vegetables and lentils in one layer, try using two smaller sheet pans to provide more space for all of the ingredients.

What are the best lentils to use for this lentil salad recipe?
You can use any type of canned lentil – most common in grocery stores are brown lentils or green lentils. I do not recommend using dry lentils in this recipe unless you are going to cook them first and then add them to the sheet pan.

Can I meal prep this salad?
Yes, you sure can! To meal prep this sald, bake this warm lentil salad ahead of time, let the salad fully cool and then portion into airtight containers. It will last about 3 days in the fridge.

Storage

Store leftovers in an airtight container for up to 3 days in the fridge. It’s delicious cold out of the fridge or take out of the fridge a bit before you’re ready to enjoy to bring to room temperature.

More salad recipes to enjoy from the blog

Winter Citrus Chopped Salad

Easy Thai Inspired Noodle Salad with Peanut Sauce

Fall Harvest Salad with Maple Balsamic Dressing

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Warm Lentil Harvest Salad with Roasted Vegetables

This Warm Lentil Harvest Salad is packed with Fall vegetables & 20g of protein per seving! Perfect for a quick dinner or meap prep lunches!

Course Salad

Cuisine american-inspired

Keyword lentil, salad

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4

Calories 505kcal

Author Jess

Ingredients

For the sheet pan

• 3 cups chopped sweet potatoes (1/2 inch pieces)
• 4 cups halved or quartered brussels sprouts
• 1 red onion, chopped into 1/2 inch pieces
• 19 oz can lentils, drained and rinsed
• 3 tbsp olive oil
• 1 tsp salt
• 1/2 tsp pepper
• 1 tbsp minced fresh rosemary

For the Maple Mustard Tahini Dressing

• 1/4 cup tahini
• 2 tbsp grainy, dijon or white wine herb mustard
• 2 tbsp maple syrup
• 1 tbsp lemon juice
• 3 tbsp cold water
• 1 garlic clove, pressed
• 1/4 tsp salt
• pinch ground pepper

For the toppings

• 1/3 cup pumpkin seeds, toasted if desired
• 1/2 cup roughly chopped medjool dates

Instructions

• Preheat the oven to 425F and line a large baking sheet with parchment paper.
• Make the dressing: In a small mixing bowl whisk together the tahini, mustard, maple syrup, lemon juice, pressed garlic clove, kosher salt and black pepper. Once combined, add 3 tbsp cold water and whisk until it becomes a creamy, smooth dressing. If desired, add an additional 1 tbsp cold water and whisk again.
• In a large bowl combine lentils, the chopped sweet potatoes, halved or quartered brussels sprouts and chopped red onion. Add olive oil, salt, pepper and fresh minced rosemary. Toss everything together in the bowl and make sure everything is well-coated.
• Add the lentil mixture from the large bowl onto the parchment paper lined baking sheet and spread out into an even layer.
• Roast for 20 minutes, tossing everything on the pan at the 20 minute mark. Put back in the oven and roast for 10 more minutes. Remove from the oven.
• Serve the salad in a large serving bowl or on a serving platter and add the chopped dates and pumpkin seeds. Drizzle the dressing over, toss and then enjoy! Alternatively, you can add the chopped dates and pumpkin seeds directly to the sheet pan, drizzle with the dressing and serve right from the sheet pan onto plate.

Notes

• Make sure you use as large a sheet pan as possible so everything roasts thoroughly. I use a sheet pan that is 21 inches by 15 inches
• If you don't have sweet potatoes, you can swap for butternut squash or even carrots.
• Broccoli can be swapped in for brussels sprouts if thats more of your preference.
• You can also top this salad with your favourite protein or serve with a protein like roast chicken.
• Red onions can be swapped for chopped shallots if you desire or if that's all you have on hand.
• If you don't have fresh rosemary on hand, swap for 1 tsp dried rosemary.

Nutrition

Calories: 505kcal | Carbohydrates: 68g | Protein: 20g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 11g | Sodium: 896mg | Potassium: 1326mg | Fiber: 19g | Sugar: 16g | Vitamin A: 14843IU | Vitamin C: 83mg | Calcium: 137mg | Iron: 7mg

The post Warm Lentil Harvest Salad with Roasted Vegetables appeared first on Cooking in my Genes.

Traditional broccoli cheddar soup is always a winner, but I wanted to make it slightly healthier by using white beans instead of cream to thicken it up.

This healthy and easy broccoli cheddar soup is loaded up with protein thanks to the white beans and of course tons of vegetables!

Soup in the cooler seasons is the ultimate comfort food. I love adding white beans to soup, like this French Onion and White Bean Soup, to up the protein content and help make it more of a full meal.

So what makes this soup healthyish?

Broccoli Cheddar soup is generally made with heavy cream and lots of cheese. So, I’ve lightened up the soup with white beans instead to give this dish the creamy texture it deserves! And while I’ve kept some serious cheesy goodness, I’ve also packed this recipe full of veggies.  So once you’ve blended this delicious broccoli cheddar soup, you’re going to seriously enjoy every spoonful of this soup and won’t miss the cream one bit.  It’s an easy soup recipe you must-make during the cooler months; the entire family will love it!

Why you’ll love this healthy broccoli cheddar soup recipe

• This high protein soup has 27g of protein per serving and is packed with veggies like broccoli, celery and carrots!

• This is a healthy version of everyone’s favorite broccoli and cheddar soup. Same great flavor, but lightened up.

• You can easily make this soup gluten-free too, so it’s great if you have food allergies!

• White beans are used for creaminess (instead of cream or whole milk) AND a big dose of protein.

Ingredients Needed to make this high protein soup

Broccoli: you’ll need fresh broccoli florets for the base of this broccoli cheddar soup. You can use frozen broccoli too if you don’t have fresh

White Beans: you can use cannelini or white navy beans. This will replace the cream in the soup and help boost the protein. I don’t recommend using white kidney beans.

Cheddar Cheese: can’t have a broccoli cheddar soup without cheddar! You can use shredded sharp cheddar cheese or old cheddar cheese, whatever you have on hand. Make sure to save a bit of additional shredded cheddar cheese to use as a soup topper too.

Broth: you can use vegetable broth or chicken broth in this healthy broccoli cheddar soup. To keep the soup vegetarian, use vegetable broth.

Vegetables: a combination of minced garlic, onions, carrots and celery help build flavor into the soup.

Flour: adding a little bit of flour is going to help thicken the soup. If making this soup gluten-free, use gluten free all purpose flour instead.

How to make this creamy broccoli cheddar soup

Step 1: In a large dutch oven or large soup pot, add the olive oil and warm it on medium heat. Add the chopped onion, garlic, celery and carrots. Sauté for 8-10 minutes until softened.

Step 2: Stir in the flour until the vegetables are coated and slowly pour in the broth, stirring to combine.

Step 3: Add the broccoli florets, white beans, kosher salt, pinch of chili flakes, dried thyme and a pinch of black pepper. Stir and bring the mixture to a simmer over medium-high heat. Once it begins to simmer, turn to medium-low heat and keep at a simmer, cooking for 15 minutes with the lid mostly on, until the broccoli is tender.

Step 4: Remove the pot from the heat and use an immersion blender to pulse to your desired consistency (less pulses for larger broccoli pieces). You can also use a blender to blend in batches if you don’t have an immersion blender. If you are using a blender, let the soup cool slightly before pouring into the blender. 

Step 5: Stir in the cheese, 2-2 ½ cups depending on your preferences, then season to taste and serve! Serve this delicious soup with a side of crusty bread, perfect for dipping.

Expert Tips

• Grate the cheddar cheese yourself: grating your own cheese from a block of cheese produces the best results as pre-shredded cheese does not melt as well and won’t produce as creamy of a soup.

• If you want to make this healthy soup gluten-free, use gluten-free broth and gluten-free all-purpose flour.

• I’m using an immersion blender but you can also use a regular blender and just blend the soup in batches. If you are using a blender, let the soup cool slightly before pouring into the blender. 

• This is a great soup to meal prep since you can easily divide it into meal prep containers and store in the fridge for up to 3 days.

What to serve with broccoli cheddar soup

• Serve this healthy broccoli cheddar soup with my easy herb drop biscuits or sweet potato and cheddar drop biscuits!

• Enjoy this quick kale and brussels sprouts salad as a delicious side.

• I love this soup with a few slices of crusty bread topped with salted butter.

• Make my garlic bread bites as a fun side dish to add to this healthy broccoli cheese soup

Common questions

Can I use frozen broccoli in this soup recipe?
Yes, just let the broccoli defrost in a colander first before using in the soup so you don’t add any excess water to the soup.

Can I add more vegetables to this healthy soup?
Absolutely! You can add a few handfuls of spinach and let it wilt in the soup just before serving.

Can I freeze the soup leftovers?
I don’t recommend freezing the leftover cheddar broccoli soup because creamy / cheesy soups do not defrost well. Once frozen, they tend to separate when defrosted and you won’t get the same creamy soup texture as before. So, just enjoy the soup for a couple of days (though I don’t think it will last that long since it’s so so good!)

Storage

Let the soup cool completely before storing. Store leftover soup in an airtight container in the fridge for up to 3 days. Reheat on the stove or in the microwave on medium-low heat until warmed through.

More soup recipes to love from the blog

Roasted Butternut Squash and Apple Soup

Easy Chicken Pot Pie Soup

Roasted Cauliflower Soup

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Healthyish Broccoli Cheddar Soup

This healthy broccoli cheddar soup recipe has 27g of protein per serving & loaded with veggies! It has a creamy texture & cheesy flavor too!

Course Soup

Cuisine American

Keyword broccoli cheddar soup

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 4

Calories 512kcal

Author Jess

Ingredients

• 2 tbsp olive oil
• 1 small onion or half large onion, chopped
• 1 celery stalk
• 2 carrots, chopped
• 3 garlic cloves, minced
• 2 tbsp all purpose flour
• 6 cups vegetable or chicken broth
• 5 cups broccoli florets, chopped
• 14 oz (398ml) can cannelini or white navy beans
• 2-2 1/2 cups old or sharp cheddar cheese
• 1 tsp coarse salt
• 1 tsp dried thyme
• pinch chili flakes
• ground pepper
• Optional topping: more cheddar cheese

Instructions

• In a large dutch oven or large soup pot, add the olive oil and warm it on medium heat. Add the chopped onion, garlic, celery and carrots. Sauté for 8-10 minutes until softened.
• Stir in the flour until the vegetables are coated and slowly pour in the broth, stirring to combine. 
• Add the broccoli florets, white beans, kosher salt, pinch of chili flakes, dried thyme and a pinch of black pepper. Stir and bring the mixture to a simmer over medium-high heat. Once it begins to simmer, turn to medium-low heat and keep at a simmer, cooking for 15 minutes with the lid mostly on, until the broccoli is tender.
• Remove the pot from the heat and use an immersion blender to pulse to your desired consistency (less pulses for larger broccoli pieces). You can also use a blender to blend in batches if you don’t have an immersion blender. If you are using a blender, let the soup cool slightly before pouring into the blender. 
• Stir in the cheese, 2-2 ½ cups depending on your preferences, then season to taste and serve! Serve this delicious soup with a side of crusty bread, perfect for dipping.

Notes

• Can I use frozen broccoli in this soup recipe? Yes, just let the broccoli defrost in a colander first before using in the soup so you don’t add any excess water to the soup. 
• If you want to make this healthy soup gluten-free, use gluten-free broth and gluten-free all-purpose flour.
• I’m using an immersion blender but you can also use a regular blender and just blend the soup in batches. If you are using a blender, let the soup cool slightly before pouring into the blender. 
• This is a great soup to meal prep since you can easily divide it into meal prep containers and store in the fridge for up to 3 days. 

Nutrition

Calories: 512kcal | Carbohydrates: 35g | Protein: 27g | Fat: 32g | Saturated Fat: 15g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 71mg | Sodium: 1315mg | Potassium: 517mg | Fiber: 10g | Sugar: 5g | Vitamin A: 6502IU | Vitamin C: 101mg | Calcium: 631mg | Iron: 4mg

The post One-Pot Healthy Broccoli Cheddar Soup (high protein!) appeared first on Cooking in my Genes.