It’s fall y’all, which means healthy and hearty soups are up on the menu this holiday season to warm your heart and fill your belly.

With the start of the football season, colder weather, seasonal affective disorder and Thanksgiving, we tend to turn toward comfort food which sometimes leads to unwanted pounds if we’re not careful.

Most fall soups are thick, rich and creamy, but also high in carbs, fat and calories. You can still enjoy these types of soups every now and again if healthier substitutes are used and if you practiced the right amount of portion control.

This month’s soup recipe is light, flavorful and packed full of protein from chicken and quinoa and full of healthy vitamins, minerals and fiber from the tomatoes, carrots, Swiss chard and vegetable broth.

Served in an 8 oz bowl, pair the soup with some warm and toasty sourdough bread, which, by the way, is healthier than regular bread because it’s fermented, has prebiotic properties that are great for gut health and are less likely to spike your blood sugar and you’ll have yourself a winning dish this cold and flu season or as a course for your Thanksgiving meal.

Wishing you and yours a safe, healthy and happy Thanksgiving.

Live and be well.

Nov L&W

Chicken, quinoa and chard tomato soup


  • 2- Aylmer 14 oz. cans no salt added diced tomatoes
  • 1-28 oz. can crushed tomatoes
  • 1-32 oz. unsalted or low sodium vegetable broth 3 cups carrots, peeled and sliced
  • 3 cups Swiss chard, chopped
  • 1 cup onions, diced
  • 2 tbsp garlic, minced
  • 3 cups cooked chicken
  • 3 cups cooked tri-color quinoa
  • 1 tbsp dried parsley
  • 3-1/2 tsp natural sea salt
  • 3-1/2 tsp onion powder
  • 3-1/2 tsp garlic powder
  • 3-1/2 tsp thyme
  • tbsp stevia
  • Grapeseed oil


In a non-stick pan on medium high heat, add a tbsp of grapeseed oil with the onions, garlic, and carrots. Sauté until the vegetables are tender. Set aside.

In a large pot, on medium high heat, add vegetable broth, quinoa, chicken, tomatoes, carrots, onions, uncooked chard, kosher salt, garlic powder, parsley, onion powder, and thyme. Bring to a boil.

Simmer the soup on med-low heat for 20-25 minutes. Season to taste.

Serve in a bowl with toasted garlic sourdough bread.

Serves 8-10 people | Prep Time: 1.5 hours


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