I don’t know about you, but I love having a nice hearty soup waiting for me in the fridge, especially on weeknights. I find myself making large pots of soups on Sundays which in turn carry me through the week with leftovers for lunches and an easy dinner.  I love soups just like this Italian Tomato and Lentil Soup with Spinach, full of wholesome protein and vegetables – basically everything you need for a good quick meal in a bowl.

This vegetarian Lentil Soup recipe is especially great for those of you who are trying to incorporate more meatless meals into your daily diet. It’s very filling and satisfying and you can even give it a little more protein and texture by adding broken pieces whole wheat spaghetti or pasta to it (whole wheat pastas are a great way to bump up protein). I love to serve it with grated parmesan cheese (freshly grated if you have it or use my favorite shredded Parmigiano Reggiano from Costco).

Are lentils healthy?

Lentils are not only a staple in an Italian kitchen, but also a vegetarian one. They are a complex carbohydrate and are high protein as well as fiber. They are also naturally gluten-free. It’s no secret they are an absolute powerhouse when it comes to nutrition. If you are looking to boost your protein intake, lentils make a great choice!

More healthy lentil recipes to try:

Mediterranean Lentil Salad

Slow Cooker Lentil and Quinoa Chili

Lentil Salad with Carrots and Cilantro

So delicious.

This Italian Lentil Soup recipe makes a lot of soup – about 15 cups of soup and about 8-10 servings, based on serving size. I like to freeze my leftover soup in 4 cup glass Pyrex containers like these (affiliate link). To defrost, set in refrigerator overnight and warm slowly in a pot over medium heat or in individual bowls in microwave. Add additional liquid if needed.

Ingredients for Italian Tomato and Lentil Soup

How To Make Italian Tomato and Lentil Soup

1. In a large pot, heat olive oil and add diced carrots, celery, onion, pepper and minced garlic. Season with 2 pinches of salt and fresh ground pepper. Saute vegetables in oil for about 7-10 minutes until soft and fragrant.
2. Add lentils, diced tomatoes, vegetable or chicken stock and water to vegetable mixture. Add 2 more pinches of salt.
3. Bring soup to a slow boil over medium high heat for a few minutes, then back down to a simmer over low heat. Simmer, with lid half on, for about 35-40 minutes stirring occasionally, until soup starts to thicken.
4. Taste for salt and pepper as its cooking and add more water if it gets too thick. The lentils will absorb most of the liquid in the soup while cooking but you’ll still want it to have liquid once done cooking.
5. In the last 5 minutes of cooking, add fresh spinach leaves to soup and gently stir to combine.
6. Serve with freshly grated Parmesan cheese, and lots of it!

Healthy Soup Recipes

Soup is one of my go to meals when I’m trying to trim some pounds or just generally feel healthier. Some soups I tend to make often are  Slow Cooker Italian Sausage and Kale Soup with Sweet Potatoes, Slow Cooker Split Pea Soup, Italian Vegetable Beef Soup and Healthy Chicken Tortilla Soup.

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Italian Tomato and Lentil Soup with Spinach

• Author: Aggie Goodman
• Prep Time: 10 minutes
• Cook Time: 40 minites
• Total Time: 0 hours
• Yield: 8-10 servings
• Category: Soup
• Method: Stove
• Cuisine: Vegetarian

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Ingredients

• 2 tablespoons extra virgin olive oil
• 3 carrots, diced
• 2–3 celery stalks, diced
• 1 large onion, diced
• 3–4 cloves garlic, minced
• 1 red bell pepper, diced
• 1lb dried lentils
• 2 15 oz cans diced Italian tomatoes, with liquid
• 4 cups vegetable (or chicken) stock
• 5 cups water
• 2 1/2 teaspoons Italian seasoning
• 4 pinches kosher salt and fresh ground pepper, divided
• 10 oz bag fresh spinach
• fresh grated Parmesan, for serving

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Instructions

1. In a large pot, heat olive oil and add diced carrots, celery, onion, pepper and minced garlic. Season with 2 pinches of salt and fresh ground pepper. Saute vegetables in oil for about 7-10 minutes until soft and fragrant.
2. Add lentils, diced tomatoes, vegetable or chicken stock and water to vegetable mixture. Add 2 more pinches of salt.
3. Bring soup to a slow boil over medium high heat for a few minutes, then back down to a simmer over low heat. Simmer, with lid half on, for about 35-40 minutes stirring occasionally, until soup starts to thicken.
4. Taste for salt and pepper as its cooking and add more water if it gets too thick. The lentils will absorb most of the liquid in the soup while cooking but you’ll still want it to have liquid once done cooking.
5. In the last 5 minutes of cooking, add fresh spinach leaves to soup and gently stir to combine.
6. Serve with freshly grated Parmesan cheese, and lots of it!

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Notes

This recipe makes about 15 cups of soup and about 8-10 servings, based on serving size. I like to freeze my leftover soup in 4 cup glass Pyrex containers like these (affiliate link). To defrost, set in refrigerator overnight and warm slowly in a pot over medium heat or in individual bowls in microwave. Add additional liquid if needed.

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My sister in law sent me a pin of this recipe that she made and loved recently and I couldn’t get it out of my mind, it looked like my kind of soup. Of course, I don’t usually have the ingredients I need to make recipes when I’m ready to make them – let’s just say that I’m a natural and determined improviser when I’m hungry or in the mood to cook.

This Beef and Tomato Vegetable Soup is the perfect example of using whatever ingredients you have on hand to make something delicious and good for you too.

Cooking with Swiss Chard

I have been swooning over all the pretty Swiss chard I’ve been seeing in the grocery store and decided to add it to this soup. Swiss chard reminds me of my grandpa, he introduced it to me from his garden – he grew a ton of it every summer. I love how versatile it is, I tend to treat it like I do spinach or kale by adding it to soups like this or simply sautéing it as a side dish.

To prepare swiss card, simply fold longways and cut away the leafy part away from the stem. From there you can roll up the large chard leaves and slice into ribbons. Chop the stems separately. (Check out this post for a visual graphic on how to prepare swiss chard!)

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Click here to pin this Smoked Sausage and White Bean Soup with Spinach recipe!

Soup is one of my go-to foods when I feel that I need to reset and recharge my eating habits. It’s filling, it’s healthy (if you make it healthy, of course) and it’s usually really easy to pull together any day of the week.

One of my favorite soups to make is this Smoked Chicken Sausage and White Bean Soup with Spinach.

This soup is filled with staple ingredients that I almost always have in my pantry and fridge. Beans and basic veggies like carrots, celery and onions are really essential ingredients to almost all of my soups so I try to always have them on hand. I love using this chicken apple sausage and usually have a few packages in the freezer (it takes no time at all to defrost!).

It really does make for a perfect weeknight soup and leftovers are great for lunch the next day.

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If you are following a keto diet, this is a great keto salmon recipe to try, it is naturally low carb and high in good fat!

I’m slowly easing back into post-holiday life now that my kids are back in school. I hit the gym for a good hour-long cardio session this morning and am determined to drink a gazillion ounces of water today. I didn’t gain a million pounds over the holidays like I thought I would, but I did hit a level of feeling sluggish that I am not comfortable with, and I can attribute that to less sleep, less exercise and more of everything else if you know what I mean.

Like this salmon salad recipe? Pin It Here!

Instead of tuna salad for lunch this week, I put together this healthy salad with leftover cooked salmon and a few simple ingredients I had in the fridge. I have been obsessed with salmon salad ever since I had it in Oregon a couple of months ago – it was one of the best salmon salad recipes I’ve ever tasted.

This salad is so delicious and a nice change from your average tuna sandwich. It’s a great low carb recipe filled with protein and healthy fats too.

I like to cook up extra salmon whenever I am making it for dinner so I can use the leftovers on salad, or in a salmon salad like this one. Cooking salmon is easy and takes no time at all. You can bake your salmon or broil it, I typically broil it when I just use a rub (like this salmon with sweet and spicy rub I make often).

How to cook salmon:

1. Preheat your broiler.
2. Place salmon filets on lightly greased aluminum foil lined broiler pan or baking sheet. Pat salmon filets dry with a paper towel, then sprinkle liberally with your favorite lemon pepper seasoning, salt and pepper. Drizzle a little olive oil over each salmon filet. Place under broiler and cook for 8-10 minutes or until salmon is turns lighter pink and flakes with a fork (cooking time for fish always depends on how thick your fish is). Set aside.

What do you put in salmon salad?

• 1/2 lb cooked salmon, flaked
• 1 heaping teaspoon light mayo (more if you like mayo)
• squeeze of lemon
• big pinch of salt and pepper (or lemon pepper if you prefer)
• 1 celery stalk, chopped small
• 1 tablespoon green onion, chopped

So good!

What else can you make with leftover cooked salmon besides salmon salad?

Try these Cajun Baked Salmon Cakes,  Salmon & Avocado Stuffed Lettuce Wraps or this Farfalle with Salmon, Lemon and Peas.

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Salmon Salad Recipe

• Author: Aggies Kitchen
• Prep Time: 15 minutes
• Total Time: 15 minutes
• Yield: 2 servings
• Category: Fish

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This Salmon Salad is a nice change from your everyday tuna. Bake up extra salmon at dinnertime & use up the leftovers to create this protein packed salad!

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Ingredients

• 1/2 lb cooked salmon, flaked
• 1 heaping teaspoon mayonnaise
• squeeze of lemon
• big pinch of salt and pepper (or lemon pepper if you prefer)
• 1 celery stalk, chopped small
• 1 tablespoon green onion, chopped

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Instructions

1. Add your leftover flaked salmon to a bowl. Season well with salt, pepper (or lemon pepper), mayo and a splash of fresh squeezed lemon. Add chopped celery and green onion and combine well.
2. Serve on whole grain bread or pita or over salad with crackers. Or just eat it on its own.

Love salmon? Check out my other salmon recipes:

Broiled Salmon with Sweet and Spicy Rub

Salmon and Veggie Stir Fry

Blackened Salmon with Citrus Salsa

Almond Crusted Honey Mandarin Salmon

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I hope you don’t mind another recipe from the archives…I’m looking for soups to make this week and this one has always been a favorite of mine. I posted it two years ago and thought you might enjoy it right now with the cooler temps approaching.

My family is currently in a busy season and I feel since all the Hurricane Irma madness I haven’t been able to catch up with my routine of cooking and sharing with you here. I’ve been cooking, but mostly quick throw together meals I don’t have to think too hard about.

Click here to Pin this Slow Cooker Split Pea Soup recipe!

I originally posted this Slow Cooker Split Pea Soup recipe  in January of 2015.

Oh split pea soup…it’s definitely not the prettiest in the category of soups but as far as nutrition goes, it ranks up pretty high in my book. It’s full of fiber, some protein and lots of other vitamins from the peas itself along with all the other veggies added in – and I think it tastes delicious. Anyone else love split pea soup like I do??

I love having soup in the fridge to heat up for quick lunches or for light dinners on busy nights. I really try to make a pot (or crockpot) of soup once a week, and when I don’t I definitely miss it.

Vegetarian Slow Cooker Split Pea Soup

This Split Pea Soup recipe for your crockpot is vegetarian based and made with vegetable broth, though it could also be made with chicken broth and a bit of ham, if that’s what you prefer. I love it just like this, full of garlic, carrots, celery and some tomatoes. The tomatoes are not a traditional ingredient for split pea soup but I’ve always added them.

A nice bowl of this vegetarian split pea soup for lunch or dinner definitely fills you up (in a good way!) and is really perfect for this time of year when most of us are trying to get back on track post-holiday. I don’t know about you, but my clothes are feeling a bit snug this week and I am really making an effort to chug water, eat a ton of fruits and veggies and not mindlessly pick on snacks and sweets that I got into the habit of picking on all throughout the holiday.

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Believe it or not, after a fun-filled, relaxing summer, we are gearing up for back-to-school life. In fact, today is my kids’ official first day of school. I know, it just doesn’t seem right to start this early, does it? I say this every year.

With the transition to back-to-school comes a new schedule and routine that we are all very familiar with – one that includes homework, after school activities and sports and alarm clocks. For me, it means getting on the ball with putting dinner on the table – a meal that is nutritious, will be eaten by everyone and comes together easily. Back-to-school means it’s time for the slow cooker to help out in the kitchen during the week. My family loves creamy soups made with milk and this Slow Cooker Creamy Chicken and Wild Rice Soup is one I make for them often. It’s filled with chicken, vegetables, whole grains and dairy that provides them with the fuel they need to jump back into their busy school life.

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Almost every time my sister in law Jamie comes to visit, she brings a cooler of fresh seafood from the Gulf.

You see, she lives up in the Panhandle of Florida, and has access to some of the best, freshest fish and seafood that I have ever tasted. You would think that living anywhere in Florida would give you the same access, but unfortunately in the Central Florida area where I live, good seafood is hard to come by.

Jamie get’s her seafood from a shop in Pensacola called Joe Patti’s and I’m not kidding you when I say it’s right on the water, with boats coming in and out of the dock adjacent to it packed with fish and shrimp from just miles off shore. The prices are great, and it is always such a treat to walk in there and see what they have freshly caught in their cases.

Yes, I have major Joe Patti envy.

SHRIMP SALAD RECIPE

Jamie has been making the best shrimp salad for as long as I can remember. I get excited when she mentions she’s going to make it on her visits because it’s honestly one of my favorite ways to eat shrimp. She dresses it very simply, with just a bit of mayo, fresh lemon juice, celery and of course Old Bay seasoning. Using Old Bay while cooking up the shrimp is key to this recipe.

What’s in shrimp salad?

Shrimp salad ingredients are simple! You steam fresh shrimp first in a mixture of water, vinegar and Old Bay seasoning. Once the shrimp is cooled down you toss it with:

• mayo
• coarse salt and fresh ground pepper
• celery
• lemon
• Old Bay seasoning

How do you make shrimp salad?

1. Steam shrimp in large pot with water, vinegar and old bay for 2 -3 minutes or until shrimp are pink. Drain and set aside to chill. (You can do all of this ahead of time and put in refrigerator). Peel and devein shrimp, then chop. Add shrimp to a large mixing bowl.
2. To chopped shrimp add mayo (start with 1/4 cup, add more if needed), celery, salt and lemon. Gently combine and sprinkle a bit of Old Bay to shrimp mixture and taste. Add more salt or Old Bay if needed.
3. Enjoy on rolls, rye bread or on it’s own over a bed of greens.

How do you make a good shrimp sandwich?

Shrimp salad makes great sandwiches. We love serving shrimp salad on fresh bakery rolls. Once the shrimp salad is prepared, scoop it into a fresh roll and top with lettuce and tomato if you like. Such a great lunch on a hot summer day!

My favorite way to eat Jamie’s Shrimp Salad – open faced on fresh rye bread with sliced summer tomatoes and of course, potato chips.

FAMILY

We always have fun when Jamie’s family comes to visit. Her girls are teenagers now and my kids just love being with them playing board games, swimming, painting nails, putting together puzzles or watching movies…and even partaking in a little karaoke. Some of our favorite memories are with Jamie and her family.

Gotta love a good time with the cousins. And yes, that big kid in the picture is my husband performing Earth, Wind & Fire’s September with little help from the kids.

Do yourself a favor. Find yourself some good fresh shrimp and make this salad for dinner. It screams summer and you will love it.

Enjoy … and Happy Summer!

If you love shrimp like I do, try these shrimp recipes:

Mango Salsa Shrimp Tacos with Avocado 

Cajun Shrimp and Cauliflower Rice Stir Fry

Skinnytaste Zoodles with Shrimp and Feta.

If you try this recipe, please let me know! Leave a comment, rate it (after you’ve tried it) and take picture and tag it #aggieskitchen on Instagram. I’d love to see it what you’re cooking!

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Jamie’s Shrimp Salad Recipe

• Author: Aggies Kitchen
• Yield: 6-8 servings

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Ingredients

• 3 lbs fresh shrimp (with shell)
• 3–4 tablespoons Old Bay seasoning
• 1 cup water
• 1 cup white vinegar

For the salad:

• 1/4–1/3 cup light mayo
• good pinch of salt
• 1 1/2 – 2 celery stalks, chopped
• 1/2 lemon, juiced
• Old Bay, to taste

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Instructions

1. Steam shrimp in large pot with water, vinegar and old bay for 2 -3 minutes or until shrimp are pink. Drain and set aside to chill. (You can do all of this ahead of time and put in refrigerator). Peel and devein shrimp, then chop and place in large mixing bowl.
2. To chopped shrimp add mayo (start with 1/4 cup, add more if needed), celery, salt and lemon. Gently combine and sprinkle a bit of Old Bay to shrimp mixture and taste. Add more salt or Old Bay if needed.
3. Enjoy on rolls, rye bread or on it’s own over a bed of greens.

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Click here to pin this recipe!

I originally shared this Buffalo Chicken Salad recipe back in February of 2012. As I’m getting myself “back in the salad” this week, I’ve been browsing my salad archives to find some of my favorite go-to salad recipes. This slaw based Buffalo Chicken Salad is a little different than my usual lettuce based salad and is so easy to put together – which is why I love it so much.

Since Super Bowl Sunday I’ve been having major cravings for buffalo sauce and blue cheese dressing. I am not a huge wing person (I don’t really care for chicken on the bone), but I love anything doused in hot wing sauce and dunked in blue cheese dressing. My love of buffalo sauce and blue cheese was born when I was in college working at a sports bar (the Gainesville Ale House – fun times!). There, I fulfilled my cravings daily with a basket of crispy french fries dunked in hot wing sauce and blue cheese…hello amazing (and hello 15lbs on the scale).

This Buffalo Chicken Salad (slaw salad actually) has become my current – waistline friendly – answer to my cravings. I ate this salad for lunch everyday for a week.

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Click here to pin this Slow Cooker Chicken and Farro Chili recipe.

My obsession with farro continues. I’ve been adding farro to salads for a while now, but the last couple of months I’ve been adding it to soup, and more recently this Slow Cooker Chicken and Farro Chili. Farro is an incredible addition to any soup or chili because of it’s hearty texture. This chili includes chicken but if you wanted to make it vegetarian it would be just as great with extra beans and vegetable broth.

If you are getting hit with the cold weather and snow that I’m seeing everywhere on the news and social media, then you more than likely have soup on the brain right now. There’s nothing better than pulling out your slow cooker to let it do the work all day especially with pantry staples like Bush’s Chili Beans. Our Florida weather isn’t what you would call soup weather right now, but I am a soup girl all year ’round!

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Click here to pin these healthy recipes using canned tuna for later!

If you didn’t already notice, I’m a big fan of tuna. It’s one of my favorite ingredients to use when I’m looking for a protein packed lunch. Mashed with avocado or combined with celery, mayo and a little Greek yogurt for a more traditional – but lightened up – tuna salad, I like to eat tuna for lunch at least once a week.

Today I’m featuring 21 Healthy Recipes Using Canned Tuna from other bloggers as well as some of my very own personal favorites. Since I know that canned tuna is a pantry staple for most households, I hope you’ll find some ideas and inspiration to try something new!

If you see a recipe you’d like to try, let me know in the comments…or please share one of your own.

Have a great week!

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