Kendall Reagan Nutrition Center Soups and Salads Looking for something lighter? Our soup and salad recipes are perfect as a side dish or as a main entrée!

This recipe has a video! Watch the Southwestern Salad with Pomegranate-Lime Dressing video

This super flavorful salad has a zesty Southwestern kick. You can plate it as a side dish or add some protein
(black beans, grilled shrimp, salmon, or chicken) to make it an entrée salad.

Serving Size: 2 cups  Yield: 4 servings

Ingredients:

• 1 lime, juiced
• ½ of a fresh pomegranate, juiced (about ¼ cup of pomegranate juice)
• 1 teaspoon sugar
• ¼ teaspoon salt
• ¼ teaspoon ground cumin
• ½ teaspoon garlic, minced (about 1 garlic clove)
• 1 teaspoon olive oil
• 6 cups leafy greens (arugula, spinach, mixed greens)
• 1 ½ cups jicama, peeled and julienned
• ½ cup red onion, sliced
• ½ cup avocado, diced
• 2 tablespoons cilantro, chopped
• ¼ cup pomegranate seeds
• ¼ cup toasted almonds, sliced or chopped

Directions:

1. To make pomegranate-lime dressing, combine lime juice, pomegranate juice, sugar, salt, cumin, garlic, and olive oil in a small bowl and whisk together. Set aside.
2. In a large bowl, add leafy greens, jicama, red onion, avocado, and cilantro. Pour pomegranate-lime dressing over salad and toss to combine.
3. Garnish with pomegranate seeds and toasted almonds.

Nutrition Information / Amount per serving: Calories 200, Protein 4 g, Total fat 10 g Total Carbohydrates 18 g, Saturated fat 1 g Sugars 7 g, Cholesterol 0 mg, Dietary Fiber 7 g, Sodium 165 mg

This recipe has a video! Watch the Watercress, Pink Grapefruit and Walnut Salad video

Add grilled chicken to increase the protein content!

Serving Size:  Yield: 4 servings

Ingredients:
For the Dressing

• 2 ¼ Tablespoons minced ginger
• ¼ teaspoon minced garlic
• 1 Tablespoon fresh lime juice
• 1 ½ teaspoons rice wine vinegar
• ½ teaspoon Asian sesame oil
• 1/8 teaspoon sugar
• 3 Tablespoons extra virgin olive oil

For the Salad

• 1 pink grapefruit
• 8 oz watercress (about 2 bunches), thick stems removed
• ½ cup walnuts, coarsely chopped
• 1/8 teaspoon salt
• Freshly ground pepper

Use as topping on your favorite pasta for a hearty, healthy meal!

Serving Size: about 1 cup  Yield: 8- 10 servings

Ingredients:

• 1/4 cup fresh lemon juice
• 2 tablespoons Dijon mustard
• 1 tablespoon minced shallot
• 1 small garlic clove, minced
• 1/2 teaspoon kosher salt, plus more for seasoning
• Freshly ground black pepper
• 2 large bunches of kale, any type (about 1 1/2 pounds),
• center stem discarded and leaves thinly sliced
• 12 ounces Brussels sprouts, trimmed and finely chopped
• 1/2 cup extra-virgin olive oil
• 1/3 cup almonds with skins, coarsely chopped
• 1 cup finely grated Parmesan cheese

Directions:

1. Combine lemon juice, Dijon mustard, shallot, garlic, salt, and a pinch of pepper in a small bowl. Stir and set aside.
2. Mix kale and Brussels sprouts in a large bowl.
3. Heat 1 tablespoon olive oil in a skillet over medium-high heat and add almonds. Stir frequently until golden brown.
4. Transfer nuts to paper towel-lined plate and sprinkle with salt.
5. Whisk the remaining olive oil into the bowl with the lemon juice mixture.
6. Add dressing and cheese to kale mixture, toss to coat and garnish with almonds.

Nutrition Information / Amount per serving: Calories 220, Protein 7.9 g, Total fat 17.2 g, Total Carbohydrates 12.8 g, Saturated fat 3.5 g, Dietary Fiber 3.4 g, Cholesterol 6.4 mg, Sodium 324.3 mg

A tasty soup packed with hearty lentils and vegetables!

Serving Size: 1 cup Yield: 6 servings

Ingredients:

• 2 cloves garlic, minced
• 1 medium onion, chopped
• 2 large carrots, sliced or chopped
• 2 stalks celery, chopped
• 1 1/2 cups red or green lentils, rinsed well
• 8 cups water
• Pinch of thyme or any herbs of your choice
• Salt to taste

Directions:

1. Combine first 6 ingredients and bring to boil.
2. Add seasonings.
3. Reduce heat to medium-low and simmer, partially covered, until lentils are soft. Green lentils need about 45 minutes to 1 hour, while red lentils only need 20-30 minutes.
4. Puree half of the soup in the blender if you prefer a creamy soup.

Nutrition Information / Amount per serving: Calories 382, Protein 23.6 g, Total fat2.6 g, Total Carbohydrates66.0 g, Saturated Fat0 g, Dietary Fiber17.2 g, Cholesterol0 mg, Sodium45.3 mg

A tasty soup with the flavors of fall to keep you warm all season!

Serving Size: 1 cup  Yield: 6 servings

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 4 garlic cloves, minced
• 1 tablespoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon black pepper
• 2 cans (15 ounce) reduced sodium black beans, rinsed and drained
• 1 cup canned diced tomatoes
• 2 cups low sodium broth
• 1 can (16 ounce) pumpkin puree

Directions:

1. Heat oil in a pot over medium heat. Sauté onions, garlic, cumin, chili powder and pepper until soft.
2. Stir in black beans, tomatoes, broth, and pumpkin.
3. Simmer uncovered, stirring occasionally for about 25 minutes until soup is a thick consistency.
4. Serve as is, or puree using a blender for desired consistency. Use caution with hot liquids when blending.

Suggestions:

• Stir in plain Greek yogurt for added protein and creaminess.
• Add ½-pound ground meat for an additional protein.

Nutrition Information / Amount per serving: Calories 225, Protein 10.1 g, Total fat 6.6 g, Total Carbohydrates 31.2 g, Saturated Fat 0.9 g, Dietary Fiber 10.2 g, Cholesterol 0.0 mg, Sodium 327.7 mg

A hearty, warm soup for those cold winter days!

Serving Size: 1 cup  Yield: 12 servings

Ingredients:

• 1 lb. ground turkey or lean ground beef
• 1 tablespoon minced fresh garlic
• 1 large red bell pepper, seeded and diced
• 1 large green bell pepper, seeded and diced
• 2 tablespoons chili powder
• 2 teaspoons cumin
• 1 (28 ounce) can crushed tomatoes without salt
• 1 (15 ounce) can red kidney beans (rinsed and drained)
• 1 sweet onion, chopped
• 1/4 cup canned, diced chilis or 1 fresh jalapeno pepper seeded and finely chopped
• 2 tablespoons tomato paste
• Black Pepper

Directions:

1. Cook the ground beef and garlic in a nonstick skillet breaking apart the meat with a spoon until well browned; drain off any fat very well, then return to skillet.
2. Add in the bell peppers; cook until softened (about 5 minutes).
3. Add in the chili powder and cumin and stir to coat.
4. In the slow cooker, mix together tomatoes, beans, sweet onion, chilies, and tomato paste, then stir in the beef mixture.
5. Cover and cook on HIGH until flavors are blended (about 4-5 hours).
6. Season with black pepper.

Nutrition Information / Amount per serving: Calories 128, Protein 10.8 g, Total fat 3.8 g, Total Carbohydrates 14.6 g,  Saturated Fat 0.9 g, Dietary Fiber 4.5 g, Cholesterol 20.0 mg Sodium 315.6 mg

Combining the bitter taste of cacao and walnuts with the sweet taste of strawberries and honey-infused chevre creates a decadent and flavorful salad!

Serving Size: 2 and 2/3 cups

Yield: 4 servings

Ingredients:

Cocoa Balsamic Dressing

• ½ teaspoon fennel seeds
• 6 tablespoons raspberry balsamic vinaigrette
• 3 tablespoons extra virgin olive oil
• 1 teaspoon agave nectar
• 1 ½ teaspoons dark chocolate cocoa powder

Strawberry and Cacao Nib Salad

• 2 cups strawberries, sliced
• ¼ of a medium red onion, sliced
• 4 ounces honey-infused chevre
• 8 cups mixed greens
• 6 tablespoons chopped walnuts
• 2 tablespoons cacao nibs

Directions:

Cocoa Balsamic Dressing

1. Toast fennel seeds over medium heat for 2 minutes, stirring occasionally.
2. Grind toasted fennel seeds into a powder.
3. Combine all dressing ingredients, and stir well.

Strawberry Cacao Nib Salad

1. Slice strawberries and red onion.
2. Crumble the honey-infused chevre.
3. Toss all salad ingredients with the mixed greens.
4. Add Cocoa Balsamic Dressing

Nutrition Information / Amount per serving:

Calories 313, Protein 8 g, Total fat 24  g, Total Carbohydrates 19 g, Saturated fat 7 g, Dietary Fiber 5 g, Cholesterol 25 mg, Sodium 115 mg

Cool off on hot summer nights with this fresh beet salad. This dish features ingredients that can be found at local farmers’ markets and is quick and easy to prepare.

Serving Size: 2 cups

Yield: 4 servings
Ingredients:

• 6 cups mixed greens or arugula, rinsed and dried
• 1 cup beets, diced (roasted, steamed or raw)
• 1 cup cucumber, diced
• 2 tablespoons sunflower seeds
• ¼ cup cheese crumbles (goat, feta or bleu cheese)

Orange balsamic vinaigrette dressing:

• 2 tablespoons balsamic vinegar
• 2 tablespoons extra virgin olive oil
• 1 tablespoon honey
• 1 teaspoon Dijon mustard
• Juice and grated zest of 1/2 orange
• Pinch of dried thyme, salt, and pepper

Directions:

1. Add greens to a large bowl, then top with remaining salad ingredients.
2. To make dressing, place ingredients in a jar, seal tightly and shake vigorously.

Nutrition Information / Amount per serving (includes dressing): Calories 170 kcal, Protein 4 g, Total fat 12 g, Total Carbohydrates 13 g, Saturated fat 3 g, Dietary Fiber 2.5 g, Cholesterol 7 mg, Sodium 177 mg, Sugars 9 g, Added Sugars 4 g

This tasty soup is packed with fiber and protein to keep you full and satisfied.  Try using different beans and vegetables to make this a versatile favorite for every season!

Serving Size: 1 cup

Yield: 4 servings

Ingredients:

• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 medium onion, chopped
• 4 cups kale, chopped
• 4 cups vegetable broth
• 2 (15-ounce) cans no-salt-added white beans, rinsed and drained
• 1 15-oz can diced tomatoes
• 2 teaspoons tomato paste
• 2 tablespoons Italian seasoning
• 1/2 teaspoon salt
• Pepper to taste
• ½ teaspoon dried chili flakes (optional)
• 1 cup chopped parsley

Directions:

1. In a large sauce pan or soup pot, heat olive oil on medium heat.
2. Add garlic and onion, and sauté until soft. Add kale and half of salt, and sauté until wilted.
3. Add broth, beans, tomatoes, tomato paste, Italian seasoning, remaining salt, pepper, and chili flakes (if using).
4. Bring to a boil. Reduce heat and simmer 10-15 minutes.
5. Ladle into bowls, and sprinkle with chopped parsley.

Nutrition Information / Amount per serving: Calories 212, Protein 12 g, Total fat 5 g, Total Carbohydrates 32 g, Saturated fat 1 g, Dietary Fiber 8.5 g, Cholesterol 0 mg, Sodium 433 mg

Try this quick, delicious, and colorful chickpea salad full of antioxidants and nutrients. A serving provides a good source of Vitamin C, E, and Copper, all of which are needed for natural collagen production!

Serving Size: ½ cup

Yield: 5 servings

Ingredients:

• 1 15.5-ounce can chickpeas, drained and rinsed
• 2 Roma tomatoes, deseeded and diced
• 1 small red onion, diced
• 1 medium avocado, diced

For Dressing:

• ¼ cup olive oil
• 3 tablespoons fresh lemon juice
• ½ tablespoon garlic
• ¼ cup fresh parsley

Directions:

1. In a large mixing bowl add chickpeas, tomato, and red onion. Toss to combine.
2. In a jar add olive oil, lemon juice, and garlic. Shake to combine.
3. Pour dressing onto salad and toss to coat.
4. Top salad with avocado and fresh parsley.
5. Enjoy!

Nutrition Information / Amount per serving: Calories 247, Protein 6 g, Total fat 17 g, Total Carbohydrates 21 g, Saturated fat 2 g, Dietary Fiber 7 g, Cholesterol 0 mg, Sodium 167 mg, Sugars 4 g, Added Sugars 0 g

A twist on traditional caprese salad with pesto-tossed barley as the base.

Serving Size: 3/4 cup

Yield:  4 servings

Ingredients:

• 2 cups cooked barley, cooled
• 1 cup cherry tomatoes (1 pint), sliced in half
• 4 ounces mini fresh mozzarella balls
• Balsamic glaze

Pesto:

• 1 cup basil leaves, packed
• 1/4 cup nuts (pine nuts, cashews, walnuts or other)
• 1/4 cup grated Parmigiano-Reggiano
• 1/3 cup extra virgin olive oil
• Juice from 1/2 lemon
• 1 clove garlic
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Directions:

1. Cook barley per instructions on package. Cool.
2. Put all of the pesto ingredients in a blender or food processor and blend until smooth, scraping down the sides as needed.
3. Add pesto to cooled barley, stir to coat evenly.
4. Mix in mozzarella and sliced tomatoes.
5. Optional-top with balsamic glaze.
6. Leftovers can keep in the fridge for up to 5 days.

Nutrition Information / Amount per serving: Calories 405 kcal, Protein 14 g, Total fat 29 g, Total Carbohydrates 25 g, Saturated fat 6.5 g, Dietary Fiber 6 g, Cholesterol 22 mg, Sodium 421 mg, Sugars 2 g, Added Sugars 0 g

Try this minimal prep, no-cook meal perfect for the heat of late summer, featuring this season’s stone fruit for a fun pop of flavor. Serve this salad in a wrap, sandwich, or bento box for a quick back-to-school lunch!

Serving Size: 3/4 cup

Yield: 4 servings

Ingredients:

• 1/3 cup mayonnaise
• 1/3 cup greek yogurt
• 2 teaspoons honey
• ¾ teaspoon garam masala
• ½ teaspoon turmeric
• ¼ teaspoon black pepper
• ¼ teaspoon chili flakes (optional)
• ½ teaspoon salt
• 5 cups low or no-sodium chickpeas, rinsed and drained
• 1 red bell pepper, diced
• ½ small red onion, diced
• 2 small apricots, plums or other stone fruit, diced
• 1/3 cup slivered almonds

Directions:

1. Combine mayonnaise, greek yogurt, honey, spices, and salt in a large mixing bowl. Whisk together to combine.
2. Add, chickpeas, bell pepper, red onion, stone fruit of choice, and slivered almonds to the mayonnaise mixture.
3. Fold the chickpea and vegetable mixture with the dressing mixture using a rubber spatula.
4. Refrigerate at least one hour before serving for optimal flavor!

Nutrition Information / Amount per serving: Calories 360, Protein 12 g, Total fat 21.0 g, Total Carbohydrates 33 g, Saturated fat 3.0 g, Dietary Fiber 8.5 g, Cholesterol 9 mg,  Sodium 354 mg, Sugars 11 g, Added Sugars 3 g

Looking for a protein and fiber packed salad? Try this vegetarian quinoa salad with any veggies or legumes on hand! This recipe is also a great way to practice your veggie chopping skills!

Serving Size: 1.5 cups

Yield: 4 servings

Ingredients:

• 1 cup uncooked quinoa
• 1 ¾ cup water
• 15 ounce can of any bean or legume, rinsed and drained
• 1 cucumber, seeded, diced
• 1 bell pepper, seeded, diced
• ½ red onion, diced
• 2 cloves garlic, minced
• 1 tablespoon fresh parsley, minced
• ¼ cup olive oil
• ¼ cup lemon juice
• 1 tablespoon red wine vinegar
• ½ teaspoon salt
• ¼ teaspoon black pepper
• Optional additions: feta cheese, goat cheese, toasted pine nuts, walnuts, pecans, or almonds

Directions:

1. Place the uncooked quinoa in a mesh strainer. Rinse under cold running water, stirring the quinoa intermittently to evenly wash the grains for 30-60 seconds. Drain and place into a medium pot.
2. Cover quinoa with  1 ¾  cups of water and bring to a boil over medium- high heat.
3. Once boiling, reduce the heat to low , cover with a well fitting lid, and let it simmer for 12-15 minutes until all the water is absorbed. If all of the water is absorbed but the quinoa kernels have not burst open, add ¼ cup more water and continue cooking over low heat until the kernels burst, repeating the process if needed.
4. Once the quinoa is cooked, remove lid, fluff with a fork, place a paper towel over the top of the pot of quinoa, replace the lid, and allow to steam for an additional 10-minutes.
5. Once steaming is complete, transfer the cooked quinoa  into an even layer on a large plate and place in the refrigerator to cool.
6. Place the drained and rinsed beans and all of the diced vegetables into a large bowl.
7. In a small bowl, whisk together the minced garlic, minced parsley, olive oil, lemon juice, red wine vinegar, salt, and pepper.
8. Transfer the cooled quinoa to the bean and chopped vegetable mixture. Pour the dressing mixture over all of the ingredients and toss together with a rubber spatula until thoroughly mixed.
9. Garnish with additional toppings listed, if desired.
10. Serve immediately, or make this as a meal prep option that can be refrigerated for up to 4 days.

Nutrition Information / Amount per serving: Calories 425, Protein 14 g, Total fat 19 g, Total Carbohydrates 43 g, Saturated fat 2.5 g, Dietary Fiber 10.5 g, Cholesterol 0 mg,  Sodium 474 mg, Sugars 7 g, Added Sugars 0 g