Classic Butternut Squash Soup
Classic Butternut Squash Soup is a creamy and comforting dish that’s perfect for meal prepping. Packed with nutrients and flavors, this soup is not only budget-friendly but also easy to make in large batches. It’s ideal for a quick and healthy lunch or dinner option throughout the week.
| Ingredients | Quantity |
|---|---|
| Butternut squash | 1 medium (about 2 lbs) |
| Olive oil | 2 tablespoons |
| Onion | 1 medium, chopped |
| Garlic | 2 cloves, minced |
| Vegetable broth | 4 cups |
| Salt | 1 teaspoon |
| Black pepper | 1/2 teaspoon |
| Ground cinnamon | 1/4 teaspoon |
| Nutmeg | 1/4 teaspoon |
| Coconut milk (optional) | 1 cup |
Cooking Steps:
- Preheat the oven to 400°F (200°C).
- Peel, seed, and cube the butternut squash, then toss it with olive oil, salt, and pepper. Spread it out on a baking sheet and roast for 25-30 minutes until tender.
- In a large pot, sauté the chopped onion and minced garlic in olive oil over medium heat until softened, about 5 minutes.
- Add the roasted butternut squash, vegetable broth, cinnamon, and nutmeg to the pot. Bring to a simmer and cook for 10 minutes.
- Use an immersion blender to puree the soup until smooth, or transfer to a blender in batches.
- Stir in coconut milk if desired, adjust seasoning, and serve warm or portion out for meal prep.
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Hearty Vegetable Minestrone
Hearty Vegetable Minestrone is a robust and nutritious soup that’s brimming with colorful vegetables, beans, and pasta. This dish is not only a fantastic way to use up leftover vegetables, but it’s also budget-friendly and easy to prepare in bulk, making it perfect for meal prepping. Enjoy it as a filling lunch or dinner option throughout the week!
| Ingredients | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Onion | 1 medium, chopped |
| Carrots | 2 medium, diced |
| Celery | 2 stalks, diced |
| Garlic | 3 cloves, minced |
| Zucchini | 1 medium, diced |
| Green beans | 1 cup, chopped |
| Canned diced tomatoes | 1 can (14.5 oz) |
| Vegetable broth | 6 cups |
| Canned kidney beans | 1 can (15 oz), drained |
| Pasta (small shape) | 1 cup |
| Italian seasoning | 1 tablespoon |
| Salt | 1 teaspoon |
| Black pepper | 1/2 teaspoon |
| Spinach (fresh or frozen) | 2 cups |
Cooking Steps:
- In a large pot, heat olive oil over medium heat and sauté onions, carrots, and celery until softened, about 5-7 minutes.
- Add minced garlic, zucchini, and green beans; cook for another 3 minutes.
- Stir in canned tomatoes, vegetable broth, kidney beans, pasta, Italian seasoning, salt, and black pepper. Bring to a boil, then reduce heat and simmer for about 15 minutes until pasta is tender.
- Add spinach and cook for an additional 2-3 minutes until wilted. Adjust seasoning if necessary.
- Serve warm or let cool before portioning for meal prep.
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Spicy Black Bean Soup
Spicy Black Bean Soup is a flavorful and hearty dish that’s packed with protein and fiber, making it an excellent choice for a budget-friendly meal. This soup is not only easy to prepare but also versatile, allowing you to customize the spice level and add your favorite toppings. Perfect for meal prepping, you can enjoy it throughout the week for lunch or dinner.
| Ingredients | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Onion | 1 medium, chopped |
| Garlic | 4 cloves, minced |
| Bell pepper | 1 medium, diced |
| Canned black beans | 2 cans (15 oz each), rinsed and drained |
| Canned diced tomatoes | 1 can (14.5 oz) |
| Vegetable broth | 4 cups |
| Cumin | 1 teaspoon |
| Chili powder | 1 teaspoon |
| Salt | 1 teaspoon |
| Black pepper | 1/2 teaspoon |
| Lime juice | 2 tablespoons |
| Cilantro (optional) | For garnish |
| Avocado (optional) | For serving |
Cooking Steps:
- In a large pot, heat olive oil over medium heat and sauté chopped onions and bell pepper until softened, about 5-7 minutes.
- Add minced garlic and cook for another minute until fragrant.
- Stir in the black beans, diced tomatoes, vegetable broth, cumin, chili powder, salt, and black pepper. Bring to a boil, then reduce heat and simmer for about 20 minutes.
- Use an immersion blender to puree some of the soup for a creamier texture, or leave it chunky if preferred.
- Stir in lime juice and adjust seasoning as necessary. Serve hot, garnished with cilantro and avocado if desired. Let cool before storing for meal prep.
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Creamy Tomato Basil Soup
Creamy Tomato Basil Soup is a comforting and delicious dish that brings warmth and flavor to your meal prep routine. This soup is rich and creamy, making it the perfect companion for crusty bread or grilled cheese sandwiches. Plus, it’s budget-friendly and quick to make, making it ideal for busy weeknights or packing for lunch throughout the week.
| Ingredients | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Onion | 1 medium, chopped |
| Garlic | 4 cloves, minced |
| Canned crushed tomatoes | 2 cans (28 oz each) |
| Vegetable broth | 3 cups |
| Fresh basil | 1 cup, chopped |
| Heavy cream | 1 cup |
| Salt | 1 teaspoon |
| Black pepper | 1/2 teaspoon |
| Parmesan cheese (optional) | For serving |
Cooking Steps:
- In a large pot, heat olive oil over medium heat. Sauté chopped onions until translucent, about 5-7 minutes, then add minced garlic and cook for another minute.
- Stir in the canned crushed tomatoes and vegetable broth. Bring to a boil, then reduce the heat and let it simmer for 20 minutes.
- Add the fresh basil, salt, and black pepper to the pot. Use an immersion blender to puree the soup until smooth.
- Stir in the heavy cream and heat through. Adjust seasoning as needed.
- Serve hot, garnished with Parmesan cheese if desired. Let cool before storing in meal prep containers.
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Savory Chicken Noodle Soup
Savory Chicken Noodle Soup is a warm and hearty dish that’s perfect for making ahead of time and enjoying throughout the week. Loaded with tender chicken, nutritious vegetables, and comforting noodles, it’s not only budget-friendly but also a family favorite that can easily be customized to your taste.
| Ingredients | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Onion | 1 medium, chopped |
| Carrots | 2 medium, sliced |
| Celery | 2 stalks, sliced |
| Garlic | 3 cloves, minced |
| Chicken breasts | 1 lb, cooked and shredded |
| Egg noodles | 2 cups |
| Chicken broth | 6 cups |
| Bay leaf | 1 leaf |
| Salt | 1 teaspoon |
| Black pepper | 1/2 teaspoon |
| Fresh parsley | For garnish |
Cooking Steps:
- In a large pot, heat olive oil over medium heat and sauté the chopped onion, carrots, and celery until softened, about 5-7 minutes. Add minced garlic and cook for another minute.
- Stir in the chicken broth and add the shredded chicken and bay leaf. Bring to a boil, then reduce heat and let simmer for 10 minutes.
- Add the egg noodles, salt, and black pepper, cooking until the noodles are tender, about 8-10 minutes.
- Discard the bay leaf and adjust seasoning if needed. Serve hot, garnished with fresh parsley. Let cool before storing in meal prep containers.
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Rustic Italian Sausage and Kale Soup
Rustic Italian Sausage and Kale Soup is a comforting and flavorful dish that brings the tastes of Italy to your table. This hearty soup is packed with savory Italian sausage, nutrient-rich kale, and tender potatoes, making it a perfect meal for busy weeknights or as part of your meal prep routine. It’s nutritious, budget-friendly, and can be easily scaled to feed a crowd.
| Ingredients | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Italian sausage | 1 lb, casings removed |
| Onion | 1 medium, chopped |
| Garlic | 3 cloves, minced |
| Carrots | 2 medium, sliced |
| Potatoes | 2 medium, diced |
| Chicken broth | 6 cups |
| Kale | 4 cups, chopped |
| Salt | 1 teaspoon |
| Black pepper | 1/2 teaspoon |
| Red pepper flakes | 1/4 teaspoon (optional) |
| Fresh parsley | For garnish |
Cooking Steps:
- In a large pot, heat olive oil over medium heat and brown the Italian sausage until fully cooked, breaking it up as it cooks. Remove excess fat if necessary.
- Add chopped onion and minced garlic to the pot, sautéing until the onion is soft, about 3-4 minutes.
- Stir in the sliced carrots and diced potatoes, then add the chicken broth and bring to a boil. Reduce heat and let simmer for about 10-15 minutes, until the potatoes are tender.
- Add the chopped kale, salt, black pepper, and red pepper flakes, and cook until the kale is wilted, about 5 minutes.
- Adjust seasoning if needed. Serve hot, garnished with fresh parsley. Let cool before storing in meal prep containers.
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Cozy Pumpkin Chili
Cozy Pumpkin Chili is a warm, hearty dish that perfectly blends the flavors of fall with the comforting aspect of chili. This vibrant chili features roasted pumpkin, black beans, and spices that create a delightful balance of sweetness and warmth. It’s not only budget-friendly but is also a wholesome meal that can be prepped ahead of time, making it ideal for those busy weekdays.
| Ingredients | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Onion | 1 medium, chopped |
| Garlic | 3 cloves, minced |
| Bell pepper | 1 medium, chopped |
| Canned pumpkin puree | 15 oz (1 can) |
| Black beans | 1 can, drained and rinsed |
| Vegetable broth | 4 cups |
| Chili powder | 2 tablespoons |
| Ground cumin | 1 teaspoon |
| Salt | 1 teaspoon |
| Black pepper | 1/2 teaspoon |
| Optional toppings | Sour cream, cilantro, cheese |
Cooking Steps:
- In a large pot, heat olive oil over medium heat and sauté the chopped onion and minced garlic until the onion is translucent, about 3-4 minutes.
- Add the chopped bell pepper and sauté for an additional 2-3 minutes until softened.
- Stir in the canned pumpkin puree, black beans, vegetable broth, chili powder, ground cumin, salt, and black pepper. Bring to a boil, then reduce heat and let simmer for 20-30 minutes, stirring occasionally.
- Taste and adjust seasoning if necessary. Serve warm with optional toppings as desired. Let cool before storing in meal prep containers.
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Warm Lentil and Spinach Soup
Warm Lentil and Spinach Soup is a nourishing and filling dish that packs a healthy punch while remaining budget-friendly. This soup showcases the earthy flavors of lentils complemented by the vibrant freshness of spinach, creating a perfect meal for cozy evenings or as part of your meal prep for the week ahead.
| Ingredients | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Onion | 1 medium, chopped |
| Carrots | 2 medium, diced |
| Celery | 2 stalks, diced |
| Garlic | 3 cloves, minced |
| Dried lentils | 1 cup |
| Vegetable broth | 6 cups |
| Spinach | 4 cups, fresh |
| Bay leaf | 1 |
| Ground cumin | 1 teaspoon |
| Salt | 1 teaspoon |
| Black pepper | 1/2 teaspoon |
| Optional toppings | Lemon juice, bread, herbs |
Cooking Steps:
- In a large pot, heat olive oil over medium heat and sauté chopped onion, carrots, and celery until softened, about 5-7 minutes.
- Add minced garlic and cook for another minute until fragrant.
- Stir in the dried lentils, vegetable broth, bay leaf, ground cumin, salt, and black pepper. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender.
- Remove the bay leaf and stir in the fresh spinach, cooking for an additional 3-4 minutes until wilted.
- Taste and adjust seasoning if needed. Serve warm, optionally garnished with lemon juice or fresh herbs. Allow to cool before storing in meal prep containers.
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Chunky Potato and Leek Soup
Chunky Potato and Leek Soup is a hearty and comforting dish that’s perfect for chilly days. This soup combines the earthy flavors of leeks with the creaminess of potatoes, creating a velvety texture that is both satisfying and budget-friendly. It’s a simple recipe that makes for great meal prep and can be easily stored for later enjoyment.
| Ingredients | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Leeks | 2 large, chopped |
| Potatoes | 3 medium, diced |
| Vegetable broth | 4 cups |
| Garlic | 2 cloves, minced |
| Thyme | 1 teaspoon |
| Salt | 1 teaspoon |
| Black pepper | 1/2 teaspoon |
| Optional toppings | Cream, chives, or croutons |
Cooking Steps:
- In a large pot, heat olive oil over medium heat, then sauté the chopped leeks for about 5 minutes until they are softened.
- Add the minced garlic and diced potatoes, cooking for another minute.
- Pour in the vegetable broth and add thyme, salt, and black pepper. Bring to a boil, then reduce the heat and simmer for about 20-25 minutes until the potatoes are tender.
- Use an immersion blender to puree the soup for a smoother texture, or leave it chunky as desired.
- Taste and adjust seasoning if necessary. Serve warm, optionally garnished with cream or chives. Allow to cool before storing in meal prep containers.
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Moroccan Chickpea and Carrot Soup
Moroccan Chickpea and Carrot Soup is a vibrant and nutritious dish that showcases the warm spices and flavors characteristic of Moroccan cuisine. This soup is both filling and budget-friendly, making it an excellent choice for meal prep. The combination of chickpeas and carrots not only provides a hearty texture but also delivers a host of nutrients to keep you energized throughout the day.
| Ingredients | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Onion | 1 large, chopped |
| Carrots | 3 medium, sliced |
| Chickpeas | 1 can (15 oz), drained and rinsed |
| Vegetable broth | 4 cups |
| Garlic | 2 cloves, minced |
| Ground cumin | 1 teaspoon |
| Ground coriander | 1 teaspoon |
| Paprika | 1 teaspoon |
| Salt | 1 teaspoon |
| Black pepper | 1/2 teaspoon |
| Fresh cilantro | For garnish |
| Optional toppings | Yogurt or lemon wedges |
Cooking Steps:
- In a large pot, heat olive oil over medium heat, and sauté the chopped onion until softened, about 5 minutes.
- Add the sliced carrots and minced garlic, cooking for another 2-3 minutes.
- Stir in the ground cumin, ground coriander, and paprika, cooking for an additional minute to release the spices’ flavors.
- Add the chickpeas and vegetable broth, then season with salt and black pepper. Bring to a boil, then reduce heat and simmer for about 20 minutes until the carrots are tender.
- Use an immersion blender to puree the soup to your desired consistency, or leave it as is for a chunkier texture.
- Taste and adjust seasoning if needed. Serve warm, garnished with fresh cilantro and optional toppings. Allow to cool before storing in meal prep containers.
Wild Rice and Mushroom Soup
Wild Rice and Mushroom Soup is a hearty and comforting dish, perfect for cold days or meal prep. Packed with the earthy flavors of mushrooms and the nutty texture of wild rice, this soup is not only delicious but also a budget-friendly option. It’s loaded with nutrients, making it a filling and satisfying meal that can be enjoyed throughout the week.
| Ingredients | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Onion | 1 large, chopped |
| Garlic | 2 cloves, minced |
| Carrots | 2 medium, diced |
| Celery | 2 stalks, diced |
| Mushrooms | 8 oz, sliced |
| Wild rice | 1 cup, rinsed |
| Vegetable broth | 6 cups |
| Fresh thyme | 1 teaspoon, dried |
| Bay leaf | 1 |
| Salt | 1 teaspoon |
| Black pepper | 1/2 teaspoon |
| Fresh parsley | For garnish |
Cooking Steps:
- In a large pot, heat olive oil over medium heat and sauté the chopped onion and minced garlic until fragrant, about 3 minutes.
- Add the diced carrots and celery, cooking for an additional 5 minutes until they start to soften.
- Stir in the sliced mushrooms and cook until they release their moisture and are tender, about 5 minutes.
- Add the rinsed wild rice, vegetable broth, dried thyme, bay leaf, salt, and black pepper. Bring to a boil.
- Reduce heat and simmer for about 40-50 minutes, or until the wild rice is fully cooked and tender.
- Remove the bay leaf, taste, and adjust seasoning if needed. Serve warm, garnished with fresh parsley, and allow to cool before storing in meal prep containers.
