Healthy and Hearty Soup Recipes

Content brought to you by Excellent Schools Detroit

Brrrrr, it’s cold outside! Warm your kids up from the inside out with a big bowl of soup. Whether you’re making this for a weeknight meal or a weekend lunch, soup can be a good way to add nutrients into your kid’s diet. After all, it’s easy to sneak extra vegetables into soup.

To keep your child’s wintertime meals balanced with nutritious ingredients, try out these soup recipes and other tips to keep your child healthy, strong and ready for learning.

Tip: You don’t have to make soup from scratch. You also can use canned soup and toss in some of these “brain” foods.


Chicken With Mashed Potatoes and Gravy Soup

Slows Bar-B-Q, located in Corktown, Detroit is a city favorite with delicious delicious dishes like Carolina style pulled pork, jambalaya, gumbo and more. Bring a bit of Slows to your kitchen with the help of Michael Metevia, the head chef and partner at Slows Bar-B-Q, who shares this recipe. Don’t peel those potatoes! Leave the skin on for added fiber.

Prep and cook time: 20-35 minutes
Servings: 4-6


  • 2 lb. yellow or red potatoes (regular potatoes work, too)
  • 8 cups chicken stock or broth
  • 3 medium carrots, peeled and cut into large pieces
  • 1/2 tsp. dried poultry seasoning or dried herb mix
  • 3 Tbsp. unsalted butter
  • 1 Tbsp. salt
  • 1/4 tsp. ground pepper
  • 2 cups milk, warmed
  • 1/2 cup of chopped parsley (optional)
  • 2 cups frozen corn
  • 2 lb. shredded cooked chicken (leftover chicken is fine)


  1. Wash potatoes well; then place them into a soup pot with the skin on (the skin has added fiber, so it’s nutritious to include – and saves you from peeling!). Add chicken stock and carrots to the pot and bring to a boil.
  2. Simmer the vegetables until they are tender. Add in butter, seasoning, salt and pepper.
  3. Blend vegetables until smooth and pureed. To do this, you can use an immersion blender (stick blender), a hand-held blender or potato masher.
  4. Stir milk, chopped parsley, corn and shredded chicken into the pureed potato mixture. Cook the soup at medium temperature until heated through.

Tip: Garnish the soup with extra corn kernels and fresh parsley.


Family Favorite Chili

With a combination of ground beef, tomato sauce, hot beans, oregano, cumin and more, this recipe, which features Michigan-grown Red Gold Brand tomatoes, is flavorful, healthy and delicious. Beans are a great source of protein because they are high in fiber and antioxidants. Introduce your kids to this new superfood with the help of this tasty dish that’s sure to be a family favorite.

Prep and cook time: 60 minutes
Servings: 4-6


  • 2 lb. lean ground beef (or ground turkey)
  • 1 large onion, diced
  • 1 46-oz. can Red Gold Fresh-Squeezed Tomato Juice
  • 1 15-oz. can Red Gold Tomato Sauce
  • 1 14.5-oz. can Red Gold Diced Tomatoes Chili Ready
  • 1 15.5-oz. can Red Gold Chili Hot Beans in Chili Gravy (or a 15.5-oz. can pinto or red beans)
  • 2 Tbsp. chili powder
  • 1/4 tsp. red pepper
  • 1/2 tsp. black pepper
  • 1 tsp. dried oregano
  • 1 tsp. ground cumin
  • 2 garlic cloves, minced (or 1/2 tsp. garlic powder)
  • 1 tsp. salt


  1. In a large soup bowl, brown beef and onion until cooked through. Drain.
  2. Pour in remaining ingredients and bring mixture to a boil.
  3. Simmer ingredients for 45 minutes to 1 hour.
  4. Serve with shredded cheese.

Tip: Add 1 cup cooked macaroni when chili is ready to serve.


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