#TryItTuesday: It's Souper Bowl Time!
For most Americans, the Super Bowl is a fun day spent with friends, family, football and ... FOOD.
This year don’t let those tantalizing tailgating treats cause a big fumble when it comes to healthy eating. Instead, plan on scoring a few touchdowns with these yummy and good-for-you "Souper Bowl" recipes.
Instant Pot Lasagna Soup
- 1 pound lean ground beef or ground turkey
- 1 medium onion, diced
- 5 cloves fresh garlic, minced
- 2 large carrots, chopped
- 2 celery stalks, chopped
- 2 tablespoons fresh oregano, removed from stalk
- 1 cup tomato sauce
- 3 tablespoons tomato paste
- 2 cups fresh tomatoes, diced (about 2 cups)
- 3½ cups chicken stock or vegetable stock
- 10 lasagna noodles, roughly broken
- 1 tsp fresh black pepper
- 2 cups baby spinach
- ⅓ cup low-fat cream cheese (or substitute 1 cup ricotta or cottage cheese)
- Freshly grated parmesan, fresh basil and red chili flakes to serve
- Press “sauté” on the Instant Pot. Add a small amount of cooking oil of choice. Once hot, add in the beef (or turkey).
- Break up with a wooden spoon and sauté until browned. Add in the onions, stir and cook for about 2 minutes. Add in the garlic, stir and cook for another minute.
- Add in the carrots, celery and oregano, stir and cook for about a minute and then turn off the sauté function.
- Add in the tomato sauce, tomato paste, fresh tomatoes and stock. Give everything a good stir and then add in the broken lasagna noodles. Stir them in, making sure to cover them with the liquid otherwise they will not cook properly.
- Put on the lid, seal and set the pot to “manual” pressure cook for 6 minutes.
- Once the pot beeps do a “quick pressure release (QPR),” remove the lid and give everything a good stir. Add in the baby spinach and the cream cheese, give everything a stir, leave for a moment for the cream cheese to melt and then stir again.
- Serve immediately with some freshly grated parmesan, fresh basil, and red chili flakes.
Recipe Notes: Break the noodles into small, 1-inch by 1-inch pieces to make for easier soup eating. If you like your soup to be thicker, only add 3 to 3½ cups of stock; use 4 cups if you prefer a thinner soup.
Recipe adapted from WholeFoodBellies.com.
Pressure Cooker Stuffed Pepper Sausage Soup
- 1 pound mild Italian sausage
- 2 bell peppers your choice of colors, diced
- 1 large yellow onion diced
- 2 teaspoons fresh diced garlic
- 24 ounces marinara sauce
- 1 teaspoon sea salt
- 1 teaspoon dried Italian seasoning
- 1 teaspoon Worcestershire sauce
- 14½-ounce can fire roasted diced tomatoes
- 1 cup dry Basmati rice
- 8 cups beef broth
- 8 ounces shredded cheese (provolone, cheddar, etc.)
- Turn your 6 quart or larger* Instant Pot to “sauté.” Add the sausage and cook for 3 minutes while breaking apart. Add the onion, bell peppers and garlic to the pot and sauté for an additional 5 minutes.
- Add the remaining ingredients and give them a quick stir. Place your lid on your Instant Pot and turn the vent to pressure. Manually set your pot to high pressure for 10 minutes.
- When the time is up, turn the vent to steam to quick release the pressure.
- Serve topped with shredded cheese.
Recipe adapted from TheCreativeBite.com.
Butternut Squash Chipotle Chili with Avocado
Makes 8 servings
- 2 tablespoons olive oil
- 1 medium red onion, chopped
- 2 red bell peppers, chopped
- 1 small butternut squash (1½ pounds or less), peeled and chopped into ½-inch cubes
- 4 garlic cloves, pressed or minced
- 1 tablespoon chili powder ½+ tablespoon chopped chipotle pepper in adobo* (start with ½ tablespoon and add more to taste)
- 1 teaspoon ground cumin ¼ teaspoon ground cinnamon
- 1 bay leaf
- 2 cans (15 ounces each) black beans, rinsed and drained, or 3 cups cooked black beans
- 1 small can (14 ounces) diced tomatoes, including the liquid
- 2 cups vegetable broth
- Salt, to taste
- 2 avocados, diced
- Tortilla chips
- Optional additional garnishes: Chopped fresh cilantro and/or red pepper flakes
- In a 4- to 6-quart Dutch oven or stockpot over medium heat, warm the olive oil. Add the onion, bell pepper and butternut squash and cook, stirring occasionally, until the onions are turning translucent.
- Turn the heat down to medium-low and add the garlic, chili powder, ½ tablespoon chopped chipotle peppers, cumin and cinnamon. Cook, stirring constantly, until fragrant, about 30 seconds. Add the bay leaf, black beans, tomatoes and their juices and broth. Stir to combine and cover for about 1 hour, stirring occasionally. Taste about halfway through cooking and add more chopped chipotle peppers if you’d like.
- You’ll know your chili is done when the butternut squash is nice and tender and the liquid has reduced a bit, producing a hearty chili consistency. Remove the bay leaf and add salt to taste.
- Serve the chili in individual bowls, topped with crispy tortilla strips and plenty of diced avocado.
Note: You can usually find chipotle in adobo sauce in in the Mexican section of the grocery store.
Recipe adapted from CookieandKate.com
No matter what team you are cheering for this Super Bowl, you’ll score a touchdown with these soups!