Tomato Basil Soup

Recipe adapted from Cooking Light
Serves: 4 servings

1 Tbsp olive oil
1½ cups chopped onion
3 garlic cloves, chopped
¾ cup fresh basil, chopped
1 (28 oz) can fire-roasted diced tomatoes, undrained
½ cup (4 oz) ⅓-less fat cream cheese, cut into cubes
1½ cups fat-free milk
¼ tsp. salt
¼ tsp. pepper

1. In a large saucepan over medium-high heat, heat olive oil and sauté the chopped onion for 3 minutes, until translucent. Stir in garlic and cook for an additional minute. Add tomatoes and basil, bringing to a boil. Stir in cream cheese until melted.
2. Place mixture in a blender or food processor and blend until smooth. Return to saucepan and stir in milk, salt and pepper. Return to medium-high heat and cook for 2 minutes.
3. Place into a freezer safe container and freeze for later use.

Kale, Quinoa and Black Bean Soup with Italian Sausage

This is one of my family's favorite soups. It is a hearty soup packed with nutrient ingredients. This soup also freezes well. So, double the recipe to enjoy now and later!

Serves: 6-8


  1 Tbsp. olive oil

 1 medium yellow onion, diced

 3 medium carrots, chopped

3 celery stalks, leaves included, chopped

 4 cloves of garlic, minced

 2 Field Roast Italian Grain Meat Sausage links, chopped

2 bunches of kale, washed, de-stemmed and chopped

 1 15 oz. can diced tomatoes, undrained

 1 cup of dry quinoa

 4 cups of vegetable broth

  4 cups of water (more if needed)

 1 1/2 Tbsp. dried Italian herbs

 1 15 oz. can black beans, drained and rinsed


1. Heat the olive oil in a large, heavy soup pot. Add the onions, carrots, and celery. Saute for about 5 minutes.

2. Meanwhile prepare the sausage, garlic and kale. Add in the sausage and brown, for about 5 minutes. Now, add the garlic and kale to the mixture, and saute for another 5 minutes, or until the kale has wilted.

3. Next, add the remaining ingredients excluding the beans and bring to a boil. Once it reaches a boil, reduce heat and simmer, uncovered for about 20 minutes. Stir occasionally.

4. While the soup is simmering mash half the beans with a fork, leaving the other half whole. Then, after the 20 minutes are up add them to the soup pot. Allow to simmer another 5 minutes.

5. Serve piping hot. Regarding the leftovers, more water or broth may need to be added as the veggies, beans and quinoa will soak up some of the liquid after time passes.

Recipe by Produce On Parade at