Tag Archives: soup

 Beef Stroganoff Soup: A Comforting Classic with a Better-for-You Twist

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Beef Stroganoff is a beloved classic, known for its creamy, savory goodness and tender bites of beef. But what if we turned this hearty dish into a soul-warming soup—one that delivers all the comforting flavors you love while incorporating some smarter ingredient swaps? My healthy beef stroganoff soup is exactly that: an umami-packed soup, protein-rich bowl of satisfaction with a few better-for-you modifications.

A Leaner, Yet Flavorful Take: To keep things on the lighter side without sacrificing taste, I opted for sirloin tips—a lean yet tender cut of beef that holds up beautifully in a simmering broth. This choice delivers the rich beefy flavor of traditional Stroganoff while keeping the fat content in check, making it a great high-protein soup recipe for any meal.

Smart Ingredient Swaps: Instead of using sour cream, I stirred in Greek yogurt to achieve that signature creamy tang while adding extra protein and gut-friendly probiotics. Greek yogurt not only enhances the soup’s luscious texture but also provides a nutritional boost, making this an excellent low-carb comfort food option.

Don’t Do Wine, Don’t Worry! A splash of balsamic vinegar in place of red wine works wonderfully. This little trick adds depth and complexity, mirroring the slightly acidic balance that wine brings to the dish while keeping the recipe accessible to more people.

Protein-Packed and Satisfying:  Each serving of this easy beef stroganoff soup boasts an impressive 31 grams of protein per bowl, making it a fantastic option for fueling your day or recovering post-workout. The combination of lean beef, Greek yogurt, and a rich, savory broth ensures every spoonful is both nourishing and delicious.

Why You’ll Love This Soup

  • Comforting and hearty: All the cozy flavors of classic Beef Stroganoff in a warm, spoonable format.
  • Lighter yet satisfying: Smart swaps make this dish more nutrient-dense without compromising taste.
  • Easy to make: Perfect for a weeknight dinner or meal prep.
  • Packed with protein: A balanced meal that fuels your body and keeps you full longer.
  • Great for meal prep: This high-protein beef soup stores well and tastes even better the next day.  When reheating, you may need to add a little extra beef broth as the noodles tend to soak up the liquids overnight in the fridge.

Whether you’re a longtime fan of Beef Stroganoff or just looking for a new soup to add to your rotation, this bowl of goodness is sure to hit the spot. Grab a spoon and dig in!

Beef Stroganoff soup transforms a beloved classic into a nourishing, high-protein meal. Featuring lean sirloin tips, Greek yogurt for creaminess, and a splash of balsamic for depth, this umami-packed soup delivers all the comforting flavors you crave—without the heaviness. Each bowl boasts 31 grams of protein, making it a satisfying and nutritious option for meal prep or a cozy dinner. Dig into a warm, hearty dish that’s both delicious and better-for-you!
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Beef Stroganoff Soup with Greek Yogurt
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
 

Turn a beloved classic into a nourishing, high-protein meal with this healthy beef stroganoff soup. Featuring lean sirloin tips, Greek yogurt for creaminess, and a splash of balsamic for depth, this umami-packed soup delivers all the comforting flavors you crave—without the heaviness. Each bowl boasts 31 grams of protein, making it a satisfying and nutritious option for meal prep or a cozy dinner. Dig into a warm, hearty dish that’s both delicious and better-for-you!

Course: dinner, entree soup, lunch
Cuisine: russian
Keyword: beef, greek yogurt, pasta, soup
Servings: 6 servings
Calories: 364 kcal
Ingredients
  • 1 lb. beef sirloin steak cut into bite-size pieces
  • 2 tsp. paprika
  • 1 tsp. black pepper
  • 2 Tbsp. olive oil divided
  • 1 tsp. salt
  • 12 oz. white or cremini mushrooms sliced (about 6 cups)
  • ½ cup chopped white onion
  • 2 Tbsp. minced garlic I used from jar
  • 1 teaspoon thyme
  • 2 Tbsp. balsamic vinegar
  • 2 Tbsp. Worcestershire sauce
  • 2 tsp. Dijon mustard
  • 8 cups beef broth
  • 6 oz. wide egg noodles about 3 cups, I used “No Yolks” brand
  • 2 Tbsp. cornstarch
  • 3/4 cup full-fat plain Greek yogurt
Instructions
  1. Heat a large Dutch oven or stock pot over medium-high. Toss beef with paprika, pepper, 1 tablespoon of the oil, and 1 teaspoon of the salt in a medium bowl until evenly coated. Add beef to pot and cook until lightly browned on all sides, turning occasionally, about 6-8 minutes total. Transfer to a plate; set aside.
  2. Leave crusty bits from beef and spices that form on the bottom of pan. Add remaining oil, heat to medium. Add mushrooms and onions, and saute for about 5 minutes, stirring occasionally, until browned. Next, stir in garlic and thyme and cook, stirring constantly, for another 1 minute.
  3. Stir broth into pot, and bring to a boil over medium-high heat, scraping up any browned bits accumulated on bottom of pot. Add in Balsamic vinegar, Worcestershire, and mustard.
  4. Next put cooked beef back into pot, along with any accumulated juices on plate.
  5. Reduce heat to medium-low and gently simmer, uncovered, for about 30 minutes.
  6. Add egg noodles. Simmer over medium-low, uncovered and stirring occasionally, until tender, about 8-10 minutes.
  7. In a medium bowl, make a cornstarch slurry by whisking together the cornstarch with about 3 tablespoons of broth from the pot. Add Greek yogurt to this slurry bowl and then stir in another approximate 1 cup of broth from the pot, stirring until creamy and smooth.
  8. Remove Dutch oven from heat and stir in the sour cream mixture to create a creamy thick base.
Recipe Notes

Five Healthy Sweet Potato Side Dish Recipes for Thanksgiving and Beyond

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Sweet potatoes are a kitchen superstar and especially popular around Thanksgiving and the fall season Sweet Potatoes are versatile, nutrient-dense, and naturally delicious – the perfect side dish for active living that will keep you going! Whether you’re looking for something savory, sweet, or a little bit of both, I have you covered with plenty of creative and healthy sweet potato side dish ideas. Here are five of my favorites to complement your next meal:

1. Sweet Potato Grits

Sweet Potato Grits combine the creamy comfort of traditional grits with the subtle sweetness and earthy richness of sweet potatoes. This dish is a fantastic side for breakfast, brunch, or dinner, pairing beautifully with eggs, greens, or your favorite protein — it also makes a fantastic savory alternative to that traditional overly sweet Thanksgiving sweet potato recipe with marshmallows!

2. Mashed Rosemary Sweet Potatoes with Caramelized Onions

Rosemary Mashed Sweet Potatoes

Mashed Rosemary Sweet Potatoes with Caramelized Onions takes a savory approach to this classic side dish. The aromatic rosemary and deeply flavorful caramelized onions make this a standout choice for holiday gatherings or as a sophisticated accompaniment to roasted meats. I loved this mashed sweet potato recipe.

3. Granola Honey Sweet Potato Fries

Let cool a couple minutes. Sprinkle with salt and drizzle with honey, toss gently. Sprinkle with granola!

For a fun and slightly sweet side, try Granola Honey Sweet Potato Fries. These fries are baked to crispy perfection and topped with a drizzle of honey and a sprinkle of crunchy granola. They’re great for snacking or as a side for burgers or grilled chicken.  These are adapted from a recipe I developed for my Cooking For One for Dummies cookbook (page 215)

4. Chipotle Sweet Potato Soup with Cilantro Chimichurri

Vegan Chipotle Sweet Potato Soup

Chipotle Sweet Potato Soup with Cilantro Chimichurri brings bold, smoky flavors to the table. This creamy vegan soup is balanced with the fresh, zesty punch of cilantro chimichurri, making it a perfect choice for a warming side or light meal.

5. Purple Sweet Potato Salad with Figs, Pomegranate & Balsamic Syrup

Purple Sweet Potato Salad with Figs, Pomegranate and Balsamic Syrup.

Turn heads at the table with Purple Sweet Potato Salad with Figs, Pomegranate & Balsamic Syrup. This vibrant and visually stunning dish combines the earthy flavors of purple sweet potatoes with the sweetness of figs, tart pomegranate arils, and a drizzle of balsamic syrup. It’s a perfect side for festive meals or special occasions.

These sweet potato side dishes showcase the versatility of this humble root vegetable, with options ranging from comforting to elegant. Which one will you try first? Let me know in the comments or tag @TheFitFork on Instagram with your recreations!

Creamy Quinoa Enchilada Soup: A Hearty, Healthy Comfort Dish

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When you’re craving something cozy and satisfying with a hint of Southwestern flair, this Creamy Quinoa Enchilada Soup is the answer!

It’s one of those easy one-pot soups I’ve made for years without a recipe, and finally decided to write it down – it’s delicious and forgiving, if you want to add a different salsa variety, substitute veggies, or dress up with your favorite toppings like avocado, cilantro, lime or a sprinkle of cheese

This easy enchilada soup with quinoa combines quinoa’s hearty, fiber-rich texture with the creamy, slightly spicy goodness of enchilada-inspired flavors.  It’s so nourishing, with only 215 calories per huge 16-oz bowlful (toppings extra) and nearly 20% of your daily requirement for dietary fiber.

This can be one of those soups that tastes way better than it looks, so I made a drool-worthy AI pic, haha!

It’s also so simple, you just dump everything into the pot, event the dry quinoa cooks itself in the broth. It’s a crowd-pleaser perfect for weeknight dinners, meal prep, or cozy weekend meals when you want something filling yet healthy.

Key Ingredients for Creamy Quinoa Enchilada Soup

Here’s a quick rundown of the ingredients that make this vegetarian enchilada soup so special:

  • Quinoa: A complete protein, quinoa adds a satisfying texture and makes this soup extra filling. Use any color quinoa, it doesn’t matter! Pro tip: before putting the uncooked quinoa into the soup pot, give it a quick rinse in a fine-mesh strainer to take away any bitter flavor.
  • Broth: I use vegetable broth to keep the dish suitable for the vegetarian in our home but you can also use chicken broth. Either one is delicious!  Often, I will rely on a better-quality vegetable broth base (that you just mix with water) for convenience.
  • Crushed Tortilla Chips: Blended into the soup, these add body, serve as a thickener, and a slight corn flavor reminiscent of enchiladas.
  • Finely Fresh Mushrooms, Zucchini and Onion: Fresh veggies lend color, nutrients, and a fresh bite to balance the creamy broth.
  • Convenient Canned/Jarred Pantry Items: Diced fire-roasted tomatoes and the salsa of your choice – this gives you the option to make it as spicy or mild as you like. Soup with salsa is a busy day flavor saver – our should I say “savor”?!  Since I’m a mild girl, one of my favorites is a salsa verde.
  • Sour Cream: Blended in to create a rich, creamy texture without overpowering the other flavors. My recipe for this easy vegetable soup with quinoa is made with light sour cream. You can also use full-fat, but I would NOT recommend a fat-free sour cream. Make it vegan by substituting coconut milk from a can.
  • Spices: A hint of cumin and garlic for that true enchilada flavor. They are added early in the cooking process to “bloom” and let out their full aromatic flavor.

Whether you’re meal prepping for the week or looking for a quick, delicious dinner (or amazing leftovers for lunch), this Creamy Quinoa Enchilada Soup will satisfy any craving for something creamy, hearty, and full of flavor. Plus, it’s easy to tweak to your taste preferences. So, grab a spoon and enjoy a warm bowl of enchilada goodness!

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Creamy Quinoa Enchilada Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Nourish yourself with a cozy bowl of this nourishing soup packed with veggies, quinoa, a creamy broth and southwestern flavors. Easy to customize with the toppings of your choice.

Course: entree soup, Soup
Cuisine: Southwestern
Keyword: quinoa, vegetarian
Servings: 6 large (approximate 16 oz) bowls
Calories: 215 kcal
Ingredients
  • 1 tablespoon olive oil
  • 1 cup chopped mushrooms
  • 1 1/2 cup chopped zucchini
  • ½ cup chopped white or yellow onion
  • 1 ½ teaspoon ground cumin
  • 2 tsp garlic powder
  • 1/2 cup uncooked quinoa any color
  • 3/4 cup coarsely crushed tortilla chips plus extra for garnish
  • 1 cup light sour cream (8 oz) or coconut cream for a vegan option
  • 6 cups vegetable or chicken broth
  • 1 14.5 oz can fire-roasted diced tomatoes
  • 15 oz salsa in heat level of choice I used a mild salsa verde, depending on your jar size, an ounce more or less is fine.
  • Optional garnishes: diced avocado, fresh cilantro, extra crushed tortilla chips, shredded cheese, and lime wedges

Instructions
  1. In a large pot over medium heat, add olive oil and sauté the mushrooms, zucchini and onion until they soften, about 5-6 minutes.
  2. Add the cumin, garlic and dry quinoa to pot, stirring continuously, for 60-90 seconds until spices aromatic. This step is to “bloom” the spice flavors and lightly toast the quinoa, keep stirring and don’t let it burn.
  3. Quickly pour broth into hot pot to pull up any spices stuck to bottom of pot. Add canned tomatoes, salsa, and crushed tortilla chips.
  4. Bring to a simmer, cover pot, and allow the quinoa to cook for 15-20 minutes.
  5. Once quinoa has fully cooked, reduce heat to low, and stir in sour cream until fulling incorporated.
  6. Serve with the optional garnishes of your choice.
Recipe Notes

HARVEST STRACCIATELLA VEGETABLE EGG SOUP

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Soup season has blown in and my Harvest Stracciatella offers a veggie-packed twist on this nourishing yet simple Italian egg soup. Ready in less than minutes, a warm cup or bowl offers the perfect blend of comfort, nutrition and creativity for nearly every occasion – from serving alongside an elegant holiday meal or fighting the sniffles and cozying up from the inside out.

Typically, Stracciatella is just made with just broth, eggs, Parmesan (or Romano or Pecorino) cheese, and . . . maybe . . some spinach or parsley for color. But I wanted to have a more balanced vegetable stracciatella that took advantage of the amazing selection autumn produce, so I pile in my favorite veggies to make a hearty and colorful egg soup. I use sweet potatoes, Brussels sprouts, and kale – but feel free to get creative and make selections that suit your own personal preferences.

I appreciate a soup that offer a generous amount of protein, versus thin brothy soups. Hearty soups with protein feel so much more satisfying and keeps hunger away longer. A meal-sized bowl of this protein-packed soup has 23g per serving. Eggs are the star in this high-protein soup, and also the origin of the traditional name Stracciatella which means “little rags.” When you slowly stir the whisked eggs into the hot broth, they form ribbons that resemble “little rags.” I like to use Eggland’s Best eggs – I think they have great, fresh taste and superior nutrition than my regular grocery store eggs.

TIPS FOR HARVEST STRACCIATELLA VEGETABLE EGG SOUP

Broth: Homemade broth is amazing, but let’s keep it real – who has time for that?! I’ve kept it easy with a convenient, high-quality carton of chicken broth – you can substitute a vegetable broth to make this egg soup work for a vegetarian diet.

Vegetables: In the recipe card below, you’ll see fall veggies like sweet potatoes, Brussels sprouts, and kale. BUT you can substitute with your favorites like red potatoes, broccoli, or spinach and so on – you do you to make this your best fall soup!  Just make sure that denser, harder veggies (like potatoes, carrots and such) are diced and getting a good sauté before adding broth so that they’ll be soft in this quick-cooking soup.

Cheese: Most any hard-aged cheese will taste amazing like Parmesan, Romano or Pecorino. While I do take a shortcut with the broth, I think that grating your own cheese for recipes exponentially increases the flavor – get the task done quickly with a handy rotary grater, a must-have for cheese-lovers!

Making the Egg Ribbons: For egg ribbon or “little rag” success, make sure your broth mixture is hot and that you are drizzling the whisked egg-cheese-cornstarch mixture SLOWLY into the pot while simultaneously stirring to keep clumping away. Don’t just dump the whole egg mixture it at once, you’ll regret it!

Serving: For the ultimate in cozy season comfort, serve this egg vegetable soup in WARMED soup bowls – and of course, with extra cheese on top. I have an oven-style air fryer and just set my bowls in there on the “WARM” function while I’m making the soup! If you are heating the bowls, consider a soup cozy to keep from burning your hands while enjoy the meal!

Note: This post contains affiliate links

Harvest Stracciatella is a vegetable-packed version of an Italian egg soup. Gather family round the table, finding comfort in fall produce like sweet potato, brussels sprouts and kale and sustaining energy from eggs. A 30-minute recipe so delicious to serve alongside a holiday meal or as a cozy main dish on busy days.
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HARVEST STRACCIATELLA VEGETABLE EGG SOUP.
Prep Time
8 hrs 10 mins
Cook Time
15 mins
Total Time
20 mins
 

Harvest Stracciatella is a vegetable-packed version of an Italian egg soup. Gather family round the table, finding comfort in fall produce like sweet potato, brussels sprouts and kale and sustaining energy from eggs. A 30-minute recipe so delicious to serve alongside a holiday meal or as a cozy main dish on busy days.

Course: entree soup, Soup
Cuisine: Italian
Keyword: brussels sprouts, eggs, soup, sweet potato
Servings: 4
Ingredients
  • 1 Tbsp extra virgin olive oil
  • 1 cup chopped sweet potato
  • 1 cup shaved Brussels sprouts
  • ¼ tsp Kosher salt
  • ½ cup chopped onion
  • 6 cups chicken broth
  • 4 large Eggland’s Best eggs
  • 2 Tbsp cornstarch
  • 4- oz 1 cup freshly grated Parmesan cheese
  • 2 cups chopped kale
Instructions
  1. Heat the butter and oil in a 2-quart soup pot over medium heat. Add the chopped sweet potato, chopped onions and shaved Brussels sprouts and sauté for 3-4 minutes until softened.
  2. Pour in the broth into pot, over sauteed vegetables and bring to simmer, about 4 minutes.
  3. While broth simmers, put the eggs, cornstarch and half of the cheese (reserve remaining for upcoming step) in a medium bowl and whisk together.
  4. Scoop out 1 cup of the hot broth from the saucepan and add to the egg bowl, whisking until smooth.
  5. Slowly add the egg mixture to the soup in pot, whisking constantly. Turn the heat down to low and continue cooking until thickened, 4-6 minutes.
  6. Stir in the kale chopped kale, cook for another 2 minutes until wilted. Season with nutmeg.
  7. Serve in warm bowls with the additional cheese sprinkled on top.
Recipe Notes

Beef Bone Broth Chili – Nourishing One-Pot Meal

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On fall and winter nights, there’s nothing like a warm bowl of Beef Bone Broth Chili to take the chill off – in fact, we’re making it for a quick and hearty Halloween super! Coming together in about 45 minutes with lean ground beef, beef bone broth, mushrooms, red wine, and a few pantry staples, you’ll love the ease and convenience.

Benefits of Lean Ground Beef for Health (and Budget): Lean ground beef is a fantastic choice for a quick chili because it delivers high-quality protein that’s low in saturated fat—just what you need to stay strong and energized as temperatures dip. It’s rich in essential nutrients like iron, B vitamins, and zinc, which are key to keeping your immune system robust through colder months. Plus, lean ground beef is still a budget-friendly option in the meat section, letting you enjoy a satisfying, nutrient-dense meal without straining your wallet. If you’re looking for a smart beef meal, this high-protein chili with bone broth is a winner.

Bone Broth Benefits in Chili: Using beef bone broth rather than regular beef stock brings a boost of flavor, nutrition, and protein. Bone broth is loaded with collagen and amino acids, which support joint health and aid digestion, making it a wonderful addition to a fall-inspired chili. Unlike standard stock, bone broth also packs a bit more protein, helping you stay fuller longer—especially helpful during busy fall days and nights. Here’s news you can use: A typical 8-ounce serving of beef broth has 1 – 3 grams of protein compared to 9 – 10 grams in bone broth

The Great Beans in Chili Debate: I’m not gonna debate — I like beans in my chili! This recipe calls for Kidney Beans (you could sub pinto or black beans). Adding beans adds a different texture that is pleasing to me and also adds fiber to my meal. But you do you, beans or not!

This cozy bowl of Beef Bone Broth Chili will warm you up with just the right amount of spice and nourishing ingredients – lean ground beef, kidney beans, mushrooms and more. A quick and easy meal packed full of protein to keep your energy up and hunger satiated during the cool weather months.

I made the cute skeleton cut out from a slice of provolone cheese and a mini cookie cutter! It would be fun to do with a snowflake or other winter season mini cookie cutter!

Let The Chili Cooking Begin! This Beef Bone Broth Chili is a wholesome, warming dish that’s easy on both prep time and the budget, letting you enjoy more of the season’s festivities. So, grab your ingredients, a Dutch Oven or big pot, and let this fuss-free meal simmer, and get ready to cozy up with a one-pot meal with beef that’ll keep you happy and the hunger away!

Since I forgot to take a non-seasonal shot of the chili, above is the AI version (if you really, really like jalapenos, lol!)

Beef Bone Broth Chili
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Bone Broth Beef Chili
Ingredients
  • 1.5 lbs. 90% or leaner ground beef
  • 1 Tablespoon olive oil
  • 1 cup chopped white or yellow onion
  • 8 oz. Cremini or White Button mushrooms finely chopped
  • 1 Tablespoon minced garlic
  • 1 to 2 Tablespoon all-purpose chili powder more or less depending on how spicy you like it
  • 2 teaspoons Chipotle chili powder for a smoky chili flavor (or can sub more all-purpose chili powder)
  • 2 teaspoon ground cumin
  • ½ cup red wine
  • 16 oz. beef bone broth 2 cups
  • 15- oz. can fire-roasted diced tomatoes including juice
  • 8- oz. can tomato sauce
  • 15- ounce can kidney beans drained
  • 2 Tablespoons Worcestershire sauce
Instructions
  1. Heat a large dutch oven (or approx. 3 qt pot) over medium heat. Add ground beef, cook 8-10 minutes, breaking beef in crumbles and stirring occasionally. Remove beef, pour crumbles in strainer to drain off excess liquids.
  2. In now emptied pot (no need to wash from beef browning step), add
  3. olive oil, onion, mushrooms & sauté until softened, approx 3-4 min. Add garlic, stir around for another minute.
  4. Next, add chili powder, chipotle chili powder & cumin, stirring around to “bloom” flavor.
  5. Bottom of pot may look like starting to brown/burn, don’t worry, these are beef & spice residues. Simply pour in red wine to deglaze the pan, stirring around quickly to pull off the bits.
  6. Add back in beef, tomatoes (incl.
  7. juices), tomato sauce, beans. Bring to boil, simmer then reduce heat to simmer 20-25 min.

  8. Garnish as desired (cheese, sour cream, jalapenos, etc)