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Running on Food: Easy Healthy Soup Recipes

By Heather

Running On Food Logo This article is part of a popular series on Nutrition for Runners.   Heather from the blogTrials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and loves to help runners with their questions.

Past articles can be found in the Nutrition and Hydration section and Recipe section in the Lounge.


Transitioning deep into the Fall season and adjusting to colder temperatures doesn’t only change my running wardrobe, it also changes my grocery list! I crave warm comfort foods with fresh seasonal vegetables.

Browsing through CookingLight.com for my weekly kitchen inspiration, I found this article and think it’s brilliant! Soups are easy because you can be creative with them – it’s a mix of whatever you want in there. Directions typically follow suit; throw everything in a pan and let it simmer! The added flavors are up to your taste buds, and the leftovers rarely disappoint.

Here are some of their 5-ingredient soups (not including seasonings!) that caught my eye, and landed on my menu wish-list. They’re all healthy versions of classics, and I picked three that use different meats and veggies. Each recipe provides 240 calories (or less) per serving! Enjoy…..

Posole – “a thick and saucy Mexican soup that’s hearty enough for a meal”Prep: 3 minutes Total: 30 minutes, 4 servings

1 lb Pork Tenderloin (trimmed, cut into bite-size pieces)
2 tbsp Low-sodium Southwest Chipotle Seasoning
1 can White Hominy
1 can stewed tomatoes (undrained)
1 cup water
Fresh Cilantro
*optional: chopped onions, shredded cheese, cilantro garnish


Coat pan with cooking spray, set to medium-high heat. Rub pork with chipotle seasoning; cook 4-5 minutes (until brown). Stir in hominy, tomatoes and water. Bring to boil, cover, reduce heat and simmer for ~20 minutes, then add cilantro.

Spicy Poblano & Corn Soup
Prep: 3 minutes Total: 10 minutes, 4 servings

16 oz package – frozen baby corn, thawed & divided
2 c fat-free milk, divided
4 poblano chiles (seeded and chopped)
1 c chopped onion
1 tbsp water
½ c reduced-fat shredded sharp cheddar
¾ tsp salt

Boil 1 cup corn and 1 ½ cups milk in a Dutch oven, over medium heat.
Combine chopped chile, onion, and 1 tbsp water in a microwave-safe bowl, cover and microwave on High for 4 minutes.
Place 2 cups corn and ½ cup milk in a blender; process until smooth. Add this mixture to corn-milk mixture in the pan. Stir in chile mixture and salt, cook over medium heat for ~6 minutes. Top each serving with 2 tbsp cheddar cheese.

Corn & Bacon Chowder
Prep: 2 minutes Total: 14 minutes, 6 servings

2 bacon slices
½ cup pre-chopped celery, onion and bell pepper mix
2 (16-oz) packages – frozen baby gold and white corn, thawed & divided
2 cups low-fat milk, divided
½ tsp salt
¼ tsp black pepper
¾ cup reduced-fat shredded extra-sharp cheddar cheese

Cook bacon in a Dutch oven over medium heat. Crumble and set aside. Add celery mixture and 1 package of corn to drippings in the pan: sauté for 5 minutes, until vegetables are tender. 

Place remaining corn (1 package) and 1 cup milk in a blender; process until smooth. Add pureed mixture to vegetables (in pan), stir in remaining milk (1 cup), salt, pepper, and cheese. Cook over medium heat (not boiling), stir constantly, until cheese melts. Top each serving with crumbled bacon.


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