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Little Red Hen's Blog

Stay Soup-er

Little Red Hen's Healthy Staff is back with another food prep class teaching proper nutrition to support a healthy lifestyle. Their latest class focuses on how to prepare your own soup to keep you warm and well fed during these cold winter months. 

Keeping a healthy diet is an important part of self-care.  Food prep for these meals can be made easier by keeping everyday ingredients on hand to create something that is good and good for you. In the winter months, soup is the perfect answer and can be prepared with a variety of ingredients that can be adapted to any diet. Eating healthy is a great way to add some balance in 2019, and it's not too late. 

To create a soup that is delicious and nutritious, you will need ingredients that include grains, lean protein, and vegetables.   

Proteins. Proteins can help you build muscle and lose weight, and the right lean protein can add some flavor and be used as a base for a lot of hearty soups. Chicken is an excellent start to any soup, just remember to take the skin off is you are trying to slim down. Other ingredients containing protein are beef (just watch the fat content), lentils, chickpeas, and lima beans. 

Vegetables. Carrots, celery, and more can be used to spruce up your soup. Much like the proteins, many different options are available, which can be suited to any diet, making sure you stave off the pounds while keeping warm this winter. 

Healthy Carbs and Grains. Carbohydrates aren't necessarily unhealthy. Sweet Potatoes and whole grain pasta are a great option, even for those on low carb diets. Other healthy carbs include brown rice, kidney beans, and (unsalted) nuts. For inspiration check out the recipe from the recent class below. 


Recipe: Winter Soup

  • 8-10 servings



  • Frozen meatballs (optional)
  • Potatoes, Pasta
  • 8 cups of water
  • 2 tsp beef bouillon
  • Bay leaves
  • 1sp Worcestershire
  • 1 ½ tablespoon cumin
  • 1 lg can crushed tomatoes
  • 2 12 oz. cans pinquito seasoned beans (or other beans)
  • 1-2 C frozen white corn
  • Kale


  • Medium pot
  • Stovetop
  • Oven (for cooking meatballs)
  • Spatula/wooden spoon
  • Knife
  • Cutting board



  • Follow directions to cook frozen meatballs
  • While meatballs are roasting in the oven:
    1. Chop potatoes into large bite-sized cubes using a knife on a cutting board
    2. Place a medium pot on the stovetop and add chopped potatoes, pasta, and 8 cups of water into a pot
    3. Turn stovetop onto high heat to cook potatoes and pasta
  • Remove meatballs from oven once fully cooked (leave the oven on if you choose to roast the kale too - Step 5)
  • Just before potatoes and pasta become tender enough, add the now roasted meatballs, bay leaves, beef bouillon, Worcestershire sauce, and cumin.
  • Turn off stovetop when pasta and potatoes become tender enough to eat
  • Optional: Adjust oven temperature to 375
    1. Chop kale into 1-inch strips using a knife on a cutting board
    2. Add chopped kale to greasy roasting pan and cook until singed
  • Add remaining ingredients to pot: roasted kale, crushed tomatoes, pinquito beans, and white corn
  • Reheat soup if it has cooled down too much with the addition of the remaining ingredients
  • Enjoy!




Posted by Sam DeLong

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