If you made a resolution to follow a more healthy diet in 2019, you are not alone. Eating healthier is one of the top resolutions every year and, with a little effort, you can accomplish it. One of the easiest ways to start is to make and take lunches to prevent the temptation of fast foods. Nothing is easier than a good homemade soup. Add a salad or lean protein sandwich with lots of vegetables, a piece of fruit and there you have it! Here are some of my favorite soups that take minimal time to prepare and are packed with plenty of good vegetables. Make a pot on Sunday afternoon and you’ll be halfway to prepping your week’s lunches.

  If you would like to recommend someone for Cooking with the Times, email mickie@henrycountytimes.com

Lentil Minestrone

Yields 8 cups

• 1 32-oz. carton low-sodium vegetable broth
• 1 1/2 cups water
• 1 cup chopped onion
• 3/4 cup brown lentils, rinsed and drained
• 1/2 cup chopped celery
• 1/2 cup chopped carrot
• 3 cloves garlic, minced
• 1 tsp. dried oregano, crushed
• 1 tsp. dried basil, crushed
• 1 1/4 cups chopped zucchini
• 4 oz. whole grain macaroni or dried quinoa (rinsed and drained)
• 1/2 cup dried tomatoes (not oil-packed), thinly sliced
• 4 cups torn fresh kale
• 1 14.5-oz. can crushed tomatoes
• 1/4 tsp. salt

  In a 4-qt. Dutch Oven, combine the first nine ingredients (through basil). Bring to boiling; reduce heat and simmer covered for 30 minutes

  In a 4-qt. Dutch Oven, combine the first nine ingredients (through basil). Bring to boiling; reduce heat and simmer covered for 30 minutes

  Stir in zucchini, quinoa or macaroni, and dried tomatoes. Simmer, uncovered, 3 minutes. Stir in remaining ingredients. Simmer uncovered, 5 minutes or until lentils and macaroni are tender and kale is wilted. *Spinach or any leafy green of your choice may be substituted for kale. Forks Over Knives, Spring 2018

Black Bean Soup

3 Tbsp. olive oil
1 onion, finely chopped
1 red bell pepper, finely chopped
2 cloves garlic, minced
3 cans low sodium black beans, drained and rinsed
3 1/2 cups low sodium beef broth
1 can original Rotel tomatoes
1 tsp. ground cumin
Freshly ground pepper

  Heat the oil in a Dutch oven over medium-high heat. Add the onion and bell pepper and sauté until tender. Add the garlic and cook for 2 minutes longer.

  Add the beans, broth, tomatoes, and cumin. Bring to a boil; reduce the heat, and simmer for 30 minutes, stirring occasionally.

  Remove from heat and puree the soup with an immersion blender to desired thickness (or puree a portion of the soup in a blender and return to pot). Season with pepper and salt to taste.

  Serve with slices of avocado and tortilla chips. The Beach House Cookbook by Mary Kay Andrews.

Lime and Chicken Soup with Avocado

• 2 Tbsp. extra virgin olive oil
• 1 large yellow onion, chopped
• 3 stalks celery, thinly sliced
• 1 medium jalapeño pepper, seeded and diced
• 5 cloves garlic, minced
• 1 lb. boneless, skinless chicken breast
• 1 cup frozen corn
• 1 can (14.5 oz.) no salt added diced tomatoes
• 6 cups reduced-sodium chicken broth
• 1 1/2 tsp. Italian seasoning
• 1 tsp. Oregano
• 1/4 tsp. Cumin
• 3 medium limes, 2 cut in half, 1 cut into 6 wedges for garnish
• 1/2 bunch cilantro, rinsed, chopped
• 1 medium avocado, cut into 1/2-inch cubes

  In soup pot, heat oil over medium-high heat. Sauté onion, celery, jalapeno and garlic together for 6 minutes or until tender. Add whole chicken breast, corn, tomatoes, broth, Italian seasoning, oregano, and cumin to pot. Stir to mix ingredients. Over high heat bring soup to a boil. Reduce heat, cover and simmer for 55 minutes.

  Remove chicken breast to large platter and shred using two forks. Return chicken to soup. Over strainer to catch seeds, squeeze juice of two limes into soup. Add cilantro and gently stir. Ladle into serving bowls. Top each bowl with avocado, garnish with lime wedge and serve.

Makes 6 servings.

Per serving: 258 calories, 12 g total fat (2 saturated fat), 18 g carbohydrate, 24 g protein, 4 g dietary fiber, 589 mg sodium. The American Institute for Cancer Research, http://aicr.org

Austrian Cauliflower Cream Soup 

• 1 head cauliflower, roughly chopped including stem center
• 3 large carrots, roughly chopped
• 1 cup celery, roughly chopped
• 2 leeks, roughly chopped
• 4 cloves garlic, minced or pressed
• 2 Tbsp. no-salt seasoning
• 2 cups carrot juice
• 4 cups water
• 1 tsp. nutmeg
• 5 cups kale, stems removed and roughly chopped
• 1 cup raw cashews

  In a large soup pot over high heat, add all ingredients except cashews and kale. Bring to boil, cover and reduce head to medium low to simmer for 15 minutes or until vegetables are just tender. Add the kale and cook for 5 minutes or until wilted.   In a high-speed blender, add cashews and half the soup. Blend until smooth. Add back to the soup. Note that if you want the soup to be golden, add the kale at the end to wilt.