SLOW COOKER

SOUP AND STEW

Hearty, Flavorful, and Effortless Slow Cooker Soups and

Stews for Every Season

Flora D. West
 Copyright © 2024 by Flora D. West
All rights reserved, No part of this publication may
be reproduced, distributed, or transmitted in any
form or by any means, including photocopyin g,
recording, or other electronic or mechanical
methods, without the prior written permission of
the author, except in the case of brief quotations
embodied in critical reviews and certain other
noncommercial uses permitted by copyright law.
 TABLE OF CONENT
INTRODUCTION .................................................................................................... 6
Why Choose Slow Cooker Soups and Stews? ......................................... 6

CHAPTER 1: CREAMY & INDULGENT SOUPS ........................................................... 7

1. Loaded Baked Potato Soup ............................................................... 7
2. Broccoli Cheddar Soup .................................................................... 8
3. Clam Chowder ................................................................................. 9

CHAPTER 2: VEGETARIAN AND VEGAN CREATIONS .............................................. 11

1. Curried Lentil Soup ......................................................................... 11
2. Mushroom and Wild Rice Stew ........................................................ 12
3. Spicy Tomato and Red Pepper Soup ................................................ 13
4. Creamy Cauliflower and Cashew Soup ............................................. 14
5. Italian White Bean and Kale Soup ................................................... 16

CHAPTER 3: SEASONAL SOUPS FOR OCCASIONS .................................................. 18

1. Cozy Winter Beef Stew ................................................................... 18
2. Refreshing Spring Pea Soup ........................................................... 19
3. Summer Corn and Crab Chowder ..................................................... 20
4. Hearty Autumn Pumpkin Soup ........................................................ 21
5. Festive Holiday Turkey Stew .......................................................... 22

CHAPTER 4: QUICK & EASY 5-INGREDIENT SOUPS ............................................... 24

1. Simple Tomato Basil Soup .............................................................. 24
2. Quick Chicken Tortilla Soup ........................................................... 25
3. Effortless Potato and Cheese Soup ................................................ 26
4. Easy Black Bean Soup .................................................................... 27
5. Minimalist Split Pea Soup ............................................................... 28

CHAPTER 5: TIPS FOR FREEZING AND STORING ................................................... 30

1. Best Containers for Storing Soup .................................................... 30
2. Freezing Do’s and Don’ts ................................................................ 30
3. Reheating Tips for the Best Texture ............................................... 31
4. Meal Prepping with Slow Cooker Soups ........................................... 32
5. How to Use Leftovers Creatively .................................................... 34

CHAPTER 6: SLOW COOKER BASICS FOR BUSY PEOPLE ....................................... 35

1. Choosing the Right Slow Cooker ..................................................... 35
2. Time-Saving Prep Tips for Weeknights ........................................... 35
3. Budget-Friendly Ingredients for Big Batches .................................. 37
4. How to Set It and Forget It ............................................................. 38
5. Meal Planning with Slow Cooker Soups ........................................... 40

CHAPTER 7: 30-MIN PREP SOUP FOR THE WORKWEEK ........................................ 42

1. Quick Chicken and Rice Soup .......................................................... 42
2. Fast and Filling Beef Stew ............................................................. 43
3. No-Chop Vegetable Soup ............................................................... 44
4. Instant Pot Alternative for Slow Cooker Soups ................................ 45
5. 3-Step Creamy Tomato Soup .......................................................... 47

CHAPTER 8: KID-FRIENDLY SLOW COOKER SOUPS .............................................. 48

1. Cheeseburger Soup ........................................................................ 48
2. Hidden Veggie Tomato Soup ........................................................... 49
3. Chicken Alfredo Soup .................................................................... 50
4. Mac and Cheese Soup .................................................................... 51
5. Pizza Soup .................................................................................... 52

CHAPTER 9: MEAL-PREP & FREEZER-FRIENDLY SOUPS ........................................ 54

1. Best Soups for Freezing and Reheating ........................................... 54
2. Slow Cooker Meal Prep Tips ........................................................... 55
3. Portioning and Storing for Busy Weeks ........................................... 56
4. Easy Thawing and Reheating Tricks ................................................ 57
5. Double-Batch Soups for Future Meals ............................................. 58
 INTRODUCTION
here’s something undeniably comforting about a warm bowl of

T soup or a hearty stew. Whether it’s a clas sic chicken noodle soup
on a chilly day, a slow-simmered beef stew filling the house with
irresistible aromas, or a creamy potato soup that feels like a hug in a
bowl, these dishes have been a staple of home cooking for generations.
The beauty of a slow cooker is its ability to simplify the cooking process
while delivering rich, satisfying flavors. With just a few minutes of prep,
you can set it, forget it, and return to a delicious, home -cooked meal.
This book is designed for beginners and home cooks who w ant to enjoy
flavorful, nourishing soups and stews without spending hours in the
kitchen.

Why Choose Slow Cooker Soups and Stews?

Slow cooking isn’t just about convenience —it’s a method that enhances
flavors and transforms simple ingredients into deeply s atisfying meals.
Here’s why slow cooker soups and stews are a fantastic addition to any
kitchen:
Effortless Cooking: Simply chop your ingredients, toss them into the slow
cooker, set the time, and let it do the work.
Rich, Deep Flavors: Slow cooking allows ingredients to meld together,
creating complex and well-developed flavors.
Budget-Friendly: Many soups and stews use affordable ingredients like
beans, grains, and tougher cuts of meat that become tender with long,
slow cooking.
Healthier Meals: Cooking from scratch gives you full control over
ingredients, reducing processed additives and excess sodium.
Perfect for Meal Prep: Most slow cooker soups and stews taste even
better the next day and freeze well for future meals.
 CHAPTER 1: CREAMY & INDULGENT SOUPS
1. Loaded Baked Potato Soup
All the comforting flavors of a 6 slices bacon, cooked and
classic loaded baked potato— crumbled
cheese, bacon, sour cream, and ½ cup chopped green onions
chives—come together in this rich
2 tbsp butter
and creamy soup.
2 tbsp flour
Serving Size: 6-8 servings
Salt and pepper, to taste
Prep Time: 15 minutes
Cooking Time: 30 minutes
Instructions:
1. Cook the Potatoes: In a large
Nutrition Info (Per Serving):
pot, bring the chicken broth to a
Calories: 400-500 kcal boil. Add diced potatoes and cook
Protein: 12g until tender (about 10-15 minutes).
Carbs: 45g 2. Prepare the Base: In a separate
Fat: 20g pot, melt butter over medium
heat. Stir in flour and cook for 1
minute. Gradually whisk in milk
Ingredients: and heavy cream until smooth.
4 large russet potatoes, peeled 3. Combine: Add the cooked
and diced potatoes and broth to the cream
4 cups chicken broth mixture. Use a potato masher to
mash some of the potatoes for a
1 cup heavy cream
thicker consistency.
1 ½ cups milk
4. Add Flavor: Stir in shredded
1 cup shredded cheddar cheese cheddar cheese, sour cream, and
½ cup sour cream half of the bacon. Season with
salt and pepper. Let simmer for 10
minutes.
5. Serve: Garnish with extra Variations & Tips:
cheese, green onions, and the For a lighter version, use turkey
remaining bacon. bacon and Greek yogurt instead of
sour cream.
Add diced ham or cooked chicken
for extra protein.
For a spicy kick, sprinkle in some
red pepper flakes.

2. Broccoli Cheddar Soup

A comforting, creamy soup 3 cups vegetable or chicken broth
packed with tender broccoli and 1 cup heavy cream
rich cheddar cheese.
1 ½ cups milk
Serving Size: 4-6 servings
2 cups shredded cheddar cheese
Prep Time: 10 minutes
2 tbsp butter
Cooking Time: 30 minutes
2 tbsp flour
Salt, pepper, and paprika, to taste
Nutrition Info (Per Serving):
Calories: 350-450 kcal
Instructions:
Protein: 14g
1. Sauté Aromatics: In a larg e pot,
Carbs: 30g melt butter over medium heat.
Fat: 22g Add onions and garlic, sautéing
until soft and fragrant.

Ingredients: 2. Make the Base: Stir in flour and

cook for 1 minute. Slowly whisk in
2 cups fresh broccoli, chopped
the broth until smooth.
1 small onion, diced
2 cloves garlic, minced
3. Cook the Broccoli: Add chopped 6. Serve: Garnish with extra
broccoli and simmer for 10-15 cheese and a drizzle of cream for
minutes until tender. an elegant finish.
4. Blend for Creaminess: Use an
immersion blender to puree the Variations & Tips:
soup slightly, leaving some
Use sharp cheddar for a bolder
texture for added depth.
flavor.
5. Add Dairy & Cheese: Stir in
Add carrots or cauliflower for
heavy cream, milk, and shredded
extra veggies.
cheddar cheese until melted.
Season with salt, pepper, and For a lighter version, use half-
paprika. and-half instead of heavy c ream.

3. Clam Chowder
A rich, creamy chowder loaded Ingredients:
with tender clams, hearty 2 (6.5 oz) cans chopped clams,
potatoes, and a savory broth. drained (reserve the juice)
3 medium potatoes, diced
Serving Size: 4-6 servings 1 small onion, diced
Prep Time: 15 minutes 2 celery stalks, chopped
Cooking Time: 35 minutes 3 slices bacon, cooked and
crumbled
Nutrition Info (Per Serving): 2 cups heavy cream
Calories: 350-450 kcal 2 cups chicken broth
Protein: 18g 1 cup whole milk
Carbs: 35g 2 tbsp butter
Fat: 20g 2 tbsp flour
Salt, pepper, and thyme, to taste
Instructions: 5. Season & Serve: Season with
1. Sauté Vegetables: In a large salt, pepper, and thyme. Garnish
pot, melt butter over medium with crumbled bacon and serve
heat. Add onions and celery, with oyster crackers.
cooking until soft.
2. Make the Base: Stir in flour and Variations & Tips:
cook for 1 minute. Gradually whisk Add corn for a touch of
in reserved clam juice and sweetness.
chicken broth.
For a thicker chowder, mash some
3. Cook the Potatoes: Add diced of the potatoes before serving.
potatoes and simmer until tender
If available, use fresh clams for a
(about 15 minutes).
deeper, more authentic flavor.
4. Add Clams & Dairy: Stir in
clams, heavy cream, and milk. Let
simmer for 5 minutes, allowing
flavors to meld.
CHAPTER 2: VEGETARIAN AND VEGAN CREATIONS
1. Curried Lentil Soup
This comforting and protein- 1 can (14 oz) diced tomatoes
packed Curried Lentil Soup 4 cups vegetable broth
features red lentils, aromatic
1 can (14 oz) coconut milk
spices, and creamy coconut milk,
making it a nourishing and 1 tsp turmeric
flavorful meal. 1 tsp cumin
1 tsp coriander
Servings: 4 ½ tsp chili powder (optional)
Prep Time: 10 minutes Salt and pepper, to taste
Cook Time: 30 minutes 2 tbsp olive oil
Fresh cilantro and lemon wedges,
Nutrition (Per Serving) for garnish
Calories: 280
Protein: 12g Instructions
Carbohydrates: 40g 1. Sauté Aromatics: Heat olive oil
in a large pot over medium heat.
Fiber: 10g
Add onions and sauté until soft.
Fat: 8g
2. Add Spices: Stir in garlic,
ginger, turmeric, cumin,
Ingredients coriander, and chili powder (if
1 cup red lentils, rinsed using). Cook for 1 minute until
fragrant.
1 medium onion, chopped
3. Simmer: Add carrots, lentils,
2 cloves garlic, minced
diced tomatoes, and vegetable
1-inch piece ginger, grated broth. Bring to a boil, then reduce
1 carrot, diced heat and let it simmer for 20
minutes until the lentils are Variations & Tips
tender. Add chickpeas for extra protein.
4. Finish with Coconut Milk: Stir in Try green or brown lentils for a
coconut milk and cook for another heartier texture.
5 minutes.
Blend half the soup for a creamier
5. Serve: Season with salt and consistency.
pepper, then garnish with fresh
cilantro and a squeeze of lemon.

2. Mushroom and Wild Rice Stew

This hearty stew combines earthy Ingredients
mushrooms, chewy wild rice, and 1 cup wild rice, rinsed
a savory broth for a cozy and
1 tbsp olive oil
satisfying meal.
1 medium onion, chopped
2 cloves garlic, minced
Servings: 4
2 cups mushrooms (button or
Prep Time: 15 minutes
cremini), sliced
Cook Time: 45 minutes
1 carrot, diced
4 cups vegetable broth
Nutrition (Per Serving)
1 tsp dried thyme
Calories: 320
½ tsp smoked paprika
Protein: 10g
Salt and pepper, to taste
Carbohydrates: 50g
½ cup coconut milk or cashew
Fiber: 6g cream
Fat: 9g 2 tbsp nutritional yeast (optional)
Fresh parsley, for garnish
Instructions 3. Add Creaminess: Stir in coconut
1. Sauté Aromatics: Heat olive oil milk or cashew cream, then
in a large pot over medium heat. season with salt and pepper.
Add onions, garlic, and 4. Serve: Garnish with fresh
mushrooms. Sauté until softened. parsley and serve warm.
2. Simmer: Add carrot, wild rice,
thyme, paprika, and vegetable Variations & Tips
broth. Bring to a boil, then reduce
Use brown rice if wild rice is
heat and let it simmer for about
unavailable.
40 minutes until the rice is
tender. Add white beans for extra protein.
A splash of white wine enhances
the flavor.

3. Spicy Tomato and Red Pepper Soup

This bold and smoky soup Fiber: 6g
features roasted red peppers, Fat: 6g
tomatoes, and a kick of spice,
making it a flavorful and warming
dish. Ingredients
Servings: 4 4 large tomatoes, chopped
Prep Time: 10 minutes 2 red bell peppers, roasted and
peeled
Cook Time: 25 minutes
1 tbsp olive oil
1 small onion, diced
Nutrition (Per Serving)
2 cloves garlic, minced
Calories: 200
1 tsp smoked paprika
Protein: 5g
½ tsp red pepper flakes
Carbohydrates: 30g
3 cups vegetable broth
½ cup canned coconut milk 4. Blend: Use an immersion
(optional) blender (or blend in batches) until
Salt and pepper, to taste smooth.

Fresh basil, for garnish 5. Add Creaminess (Optional): Stir

in coconut milk, then season with
salt and pepper.
Instructions
6. Serve: Garnish with fresh basil
1. Sauté Aromatics: Heat olive oil and enjoy warm.
in a pot over medium heat. Add
onions and garlic, cooking until
soft. Variations & Tips

2. Develop Flavor: Stir in chopped For a smoky twist, add a dash of

tomatoes, roasted red peppers, liquid smoke.
smoked paprika, and red pepper Stir in cooked chickpeas for extra
flakes. Cook for about 5 minutes. protein.
3. Simmer: Pour in vegetable Pair with crusty bread or grilled
broth and let it simmer for 15 cheese for a comforting meal.
minutes.

4. Creamy Cauliflower and Cashew Soup

This ultra-creamy, dairy-free soup Nutrition (Per Serving)
gets its velvety texture from Calories: 250
roasted cauliflower and blended
Protein: 7g
cashews, creating a subtly nutty
and comforting dish. Carbohydrates: 22g
Servings: 4 Fat: 15g
Prep Time: 10 minutes Fiber: 5g
Cook Time: 30 minutes
Ingredients Sauté onion and garlic until soft
1 medium cauliflower, cut into and fragrant.
florets 3. Blend the Ingredients: Add
½ cup raw cashews (soaked for 2 roasted cauliflower, soaked
hours or boiled for 10 minutes) cashews, vegetable broth, and
almond milk to the pot. Use an
1 small onion, chopped
immersion blender (or transfer to
2 cloves garlic, minced a high-speed blender) to blend
3 cups vegetable broth until smooth.

1 cup unsweetened almond milk 4. Simmer and Season: Return the

soup to the pot, bring to a gentle
1 tbsp olive oil
simmer, and season with nutmeg,
1 tsp salt additional salt if needed, and
½ tsp black pepper lemon juice.

½ tsp nutmeg (optional) 5. Serve Warm: Ladle into bowls,

garnish with fresh herbs or a
1 tbsp lemon juice
drizzle of olive oil, and enjoy!

Instructions
Variations & Tips
1. Roast the Cauliflower: Preheat
Add nutritional yeast for a cheesy
the oven to 400°F (200°C). Toss
flavor.
cauliflower florets with olive oil,
salt, and pepper. Spread on a Swap almond milk for coconut
baking sheet and roast for 20 milk for a richer taste.
minutes until golden brown. Garnish with toasted cashews for
2. Sauté Aromatics: In a large pot, extra crunch.
heat a little oil over medium heat.
5. Italian White Bean and Kale Soup
This rustic Italian soup is packed 1 tsp dried oregano
with protein-rich white beans, ½ tsp dried thyme
hearty kale, and aromatic herbs,
½ tsp red pepper flakes (optional)
making it an easy, nourishing one -
pot meal. 1 tbsp olive oil
Servings: 4 Salt and black pepper, to taste
Prep Time: 10 minutes
Cook Time: 25 minutes Instructions
1. Sauté the Aromatics: Heat olive
oil in a large pot over medium
Nutrition (Per Serving)
heat. Add onion, carrot, and
Calories: 280 garlic, sautéing until softened.
Protein: 12g 2. Build the Base: Stir in diced
Carbohydrates: 38g tomatoes, white beans, vegetable
Fat: 7g broth, oregano, thyme, and red
pepper flakes (if using).
Fiber: 9g
3. Simmer: Bring to a gentle boil,
then reduce heat and let simmer
Ingredients for 15
1 can (15 oz) white beans minutes.
(cannellini or navy), drained and
4. Add Kale: Stir in the chopped
rinsed
kale and cook for another 5
4 cups vegetable broth minutes until wilted.
1 small onion, diced 5. Serve: Ladle into bowls and
2 cloves garlic, minced enjoy with crusty bread.

1 carrot, diced
2 cups kale, chopped Variations & Tips

1 can (14 oz) diced tomatoes Add pasta for a heartier soup.
Use fresh rosemary or basil for For creaminess, blend half of the
extra flavor. soup before adding the kale.
 CHAPTER 3: SEASONAL SOUPS FOR OCCASIONS
1. Cozy Winter Beef Stew
A hearty and comforting beef 2 tbsp tomato paste
stew, slow-cooked to perfection 1 tsp thyme
with tender beef, root vegetables,
1 tsp rosemary
and a rich, flavorful broth.
1 bay leaf
Servings: 6
Salt and pepper, to taste
Prep Time: 20 minutes
Cook Time: 2.5–3 hours
Instructions
1. Brown the Beef: Heat olive oil in
Nutrition (Per Serving)
a large pot over medium-high
Calories: ~450 heat. Sear the beef cubes o n all
Protein: 35g sides until browned. Remove and
Carbohydrates: 30g set aside.

Fat: 18g 2. Sauté Aromatics: In the same

pot, cook the onions, garlic, and
celery until softened.
Ingredients
3. Build Flavor: Stir in the tomato
2 lbs beef chuck, cut into cubes paste, followed by the red wine (if
2 tbsp olive oil using), scraping up any browned
bits from the bottom of the pot.
1 large onion, chopped
4. Simmer: Add beef broth,
3 cloves garlic, minced
carrots, potatoes, thyme,
3 carrots, chopped rosemary, bay leaf, and browned
3 potatoes, diced beef. Cover and let simmer on low
heat for 2.5–3 hours until the beef
2 celery stalks, chopped
is tender.
3 cups beef broth
1 cup red wine (optional)
5. Final Seasoning: Remove the Variations & Tips
bay leaf, adjust seasoning with For a thicker stew, mix 1 tbsp
salt and pepper, and serve. cornstarch with 2 tbsp water and
stir in during the last 10 minutes.
Swap wine for extra broth if
preferred.
Add mushrooms or peas for extra
depth.

2. Refreshing Spring Pea Soup

This light and vibrant pea soup is 1 small onion, chopped
packed with fresh flavors, making 2 cloves garlic, minced
it the perfect dish to welcome
4 cups vegetable broth
spring.
½ cup fresh mint leaves
Servings: 4
½ cup heavy cream or coconut
Prep Time: 10 minutes
milk
Cook Time: 20 minutes
Salt and pepper, to taste
Lemon zest, for garnish
Nutrition (Per Serving)
Calories: ~200
Instructions
Protein: 8g
1. Sauté Aromatics: Melt butter in
Carbohydrates: 30g a pot over medium heat. Add
Fat: 5g onion and garlic, cooking until
softened.

Ingredients 2. Cook Peas: Add peas and broth,

bringing to a simmer. Cook for
3 cups fresh or frozen peas
about 10 minutes.
1 tbsp butter
3. Blend: Transfer soup to a Variations & Tips
blender, adding mint leaves. Blend For a protein boost, add a
until smooth. poached egg on top.
4. Finish: Return the soup to the Serve chilled for a refreshing
pot, stir in cream, and adjust summer twist.
seasoning.
Swap mint for basil for a different
5. Serve: Garnish with lemon zest flavor profile
and a drizzle of cream.

3. Summer Corn and Crab Chowder

A creamy, luxurious chowder that 1 tbsp butter
highlights the sweetness of fresh 1 small onion, diced
summer corn, paired with delicate
1 red bell pepper, diced
crab meat.
2 cloves garlic, minced
Servings: 4–6
3 cups vegetable or seafood broth
Prep Time: 15 minutes
1 cup milk or half-and-half
Cook Time: 30 minutes
½ lb lump crab meat
1 tsp Old Bay seasoning
Nutrition (Per Serving)
Salt and pepper, to taste
Calories: ~350
Green onions and crispy bacon,
Protein: 20g
for garnish
Carbohydrates: 40g
Fat: 12g
Instructions
1. Prepare Corn: Cut kernels off
Ingredients the cob (if using fresh).
3 ears fresh corn (or 2 cups 2. Sauté Vegetables: Melt butter
frozen) in a pot over medium heat. Add
onion, bell pepper, and garlic, 6. Serve: Garnish with green
cooking until soft. onions and crispy bacon.
3. Simmer: Add broth, corn, and
Old Bay seasoning. Simmer for 15 Variations & Tips
minutes.
For a spicier version, add diced
4. Blend Partially: Blend half the jalapeño.
soup using an immersion blender
Swap crab for shrimp if preferred.
to thicken while leaving some
texture. Use coconut milk for a dairy -free
alternative.
5. Finish with Crab: Stir in milk
and crab meat, cooking for 5 more
minutes.

4. Hearty Autumn Pumpkin Soup

A fall classic, this creamy Fat: 10g
pumpkin soup is infused with
warm spices, making it a
Ingredients
nourishing and satisfying dish—
perfect as a starter or a light 1 small pumpkin (or 3 cups canned
meal. pumpkin purée)
Servings: 4–6 1 tbsp olive oil or butter
Prep Time: 10 minutes 1 small onion, chopped
Cook Time: 30 minutes 2 cloves garlic, minced
4 cups vegetable or chicken broth
Nutrition (Per Serving) 1 cup coconut milk or heavy cream
Calories: ~250 1 tsp ground cinnamon
Protein: 5g ½ tsp nutmeg
Carbohydrates: 35g Salt and pepper, to taste
Pumpkin seeds and fresh herbs, 4. Blend: Use an immersion
for garnish blender (or transfer to a blender)
to purée until smooth.

Instructions 5. Add Creaminess: Stir in coconut

milk or heavy cream, then adjust
1. Prepare the Pumpkin: If using
seasoning as needed.
fresh pumpkin, peel, remove
seeds, and cut into cubes. 6. Serve: Garnish with pumpkin
seeds and fresh herbs.
2. Sauté Aromatics: Heat olive oil
or butter in a pot over medium
heat. Add onion and garlic, Variations & Tips
cooking until softened. Add a pinch of cayenne for a
3. Cook Pumpkin: Add pumpkin touch of heat.
cubes (or canned purée), broth, Mix in roasted carrots or sweet
cinnamon, nutmeg, salt, and potatoes for extra depth.
pepper. Bring to a simmer and
Serve with crusty bread or a
cook for 20 minutes.
drizzle of maple syrup for subtle
sweetness.

5. Festive Holiday Turkey Stew

This hearty and comforting turkey Nutrition (Per Serving)
stew is a perfect way to use up Calories: ~380
holiday leftovers. Packed with
Protein: 40g
vegetables, herbs, and a rich
broth, it's an easy and satisfying Carbohydrates: 30g
post-feast meal. Fat: 12g
Servings: 6
Prep Time: 15 minutes Ingredients
Cook Time: 40 minutes 2 cups cooked turkey, shredded
1 tbsp olive oil pepper. Bring to a boil, then
1 onion, chopped reduce heat and simmer for 20
minutes.
2 cloves garlic, minced
3. Add Turkey & Green Beans: Stir
3 carrots, chopped
in shredded turkey and green
2 potatoes, diced beans, then simmer for another 10
2 celery stalks, chopped minutes.

4 cups turkey or chicken broth 4. Thicken (Optional): If a thicker

consistency is desired, mix
1 cup green beans, chopped
cornstarch with a little water a nd
1 tsp dried thyme stir it into the stew.
1 tsp dried rosemary 5. Serve: Adjust seasoning to
Salt and pepper, to taste taste and enjoy warm with crusty
bread.
1 tbsp cornstarch (optional, for
thickening)
Variations & Tips

Instructions Use leftover roasted vegetables

for added flavor.
1. Sauté Vegetables: Heat olive oil
in a large pot over medium heat. Swap green beans for peas or
Add onion, garlic, carrots, and spinach.
celery, cooking until softened. Add a splash of cream for a
2. Simmer Broth: Add potatoes, richer, creamier stew.
broth, thyme, rosemary, salt, and
 CHAPTER 4: QUICK & EASY 5-INGREDIENT SOUPS
1. Simple Tomato Basil Soup
Fresh, flavorful, and incredibly ½ tsp sugar (optional, to balance
easy to make, this classic tomato acidity)
basil soup is perfect on its own or ½ cup heavy cream (optional, for
paired with a grilled cheese a creamy version)
sandwich for ultimate comfort.
Salt and pepper, to taste
Servings: 4
Prep Time: 10 minutes
Instructions
Cook Time: 25 minutes
1. Sauté Aromatics: Heat olive oil
in a pot over medium heat. Add
Nutrition (Per Serving) onion and garlic, cooking until
Calories: ~180 softened.

Protein: 4g 2. Simmer Tomatoes: Add crushed

tomatoes, vegetable broth, basil,
Carbohydrates: 22g
oregano, sugar, salt, and pepper.
Fat: 8g Simmer for 15–20 minutes.
3. Blend: Use an immersion
Ingredients blender (or transfer to a blender)
and purée until smooth.
2 tbsp olive oil
4. Add Cream (Optional): Stir in
1 small onion, chopped
heavy cream for a creamy texture.
2 cloves garlic, minced
5. Serve: Garnish with fresh basil
1 can (28 oz) crushed tomatoes and enjoy.
2 cups vegetable broth
½ cup fresh basil leaves Variations & Tips
1 tsp dried oregano Add red pepper flakes for a spicy
kick.
Stir in Parmesan cheese for extra Serve with croutons or garlic
richness. bread.

2. Quick Chicken Tortilla Soup

This zesty, flavorful soup comes 2 cups cooked shredded chicken
together in under 30 minutes, 1 cup black beans, drained and
making it a perfect weeknight rinsed
meal.
1 cup corn (fresh or frozen)
Servings: 4
Juice of 1 lime
Prep Time: 10 minutes
Salt and pepper, to taste
Cook Time: 20 minutes
1 avocado, diced (for garnish)
Fresh cilantro and tortilla chips,
Nutrition (Per Serving) for garnish
Calories: ~300
Protein: 25g Instructions
Carbohydrates: 30g 1. Sauté Onion & Spices: Heat
Fat: 8g olive oil in a pot over medium
heat. Cook onion and garlic until
softened. Add cumin and chili
Ingredients
powder, stirring for 1 minute.
1 tbsp olive oil
2. Simmer Broth: Add diced
1 small onion, chopped tomatoes, chicken broth, black
2 cloves garlic, minced beans, corn, shredded chicken,
salt, and pepper. Simmer for 15
1 tsp cumin
minutes.
1 tsp chili powder
3. Finish: Stir in lime juice for a
1 can (14 oz) diced tomatoes burst of freshness.
4 cups chicken broth
4. Serve: Garnish with diced Variations & Tips
avocado, fresh cilantro, and Add jalapeños for extra heat.
tortilla chips.
Top with shredded cheese or sour
cream.
Swap chicken for shrimp or tofu
for a different protein.

3. Effortless Potato and Cheese Soup

Rich, creamy, and comforting, this 4 cups potatoes, peeled and diced
potato and cheese soup is 4 cups chicken or vegetable broth
incredibly easy to make with just
1 cup milk or half-and-half
a handful of ingredients.
1 ½ cups shredded cheddar
Servings: 4–6
cheese
Prep Time: 10 minutes
Salt and pepper, to taste
Cook Time: 30 minutes
½ tsp smoked paprika (optional)
Green onions and bacon bits, for
Nutrition (Per Serving) garnish
Calories: ~350
Protein: 12g Instructions
Carbohydrates: 40g 1. Sauté Aromatics: Melt butter in
Fat: 15g a pot over medium heat. Cook
onion and garlic until softened.

Ingredients 2. Cook Potatoes: Add potatoes

and broth, bringing to a simmer.
2 tbsp butter
Cook until potatoes are tender,
1 small onion, chopped about 20 minutes.
2 cloves garlic, minced 3. Blend: Use an immersion
blender to purée the soup, or
mash the potatoes slightly for a Variations & Tips
chunkier texture. Use sharp cheddar for a stronger
4. Add Dairy & Cheese: Stir in milk cheese flavor.
and shredded cheddar until Add cooked ham or sausage for
melted and smooth. Season with extra protein.
salt and pepper. Replace half the potatoes with
5. Serve: Garnish with green cauliflower for a lower-carb
onions and bacon bits. version.

4. Easy Black Bean Soup

Black bean soup is a rich, 1 small onion, chopped
satisfying dish with a deep, smoky 2 cloves garlic, minced
flavor. Naturally high in protein
1 tsp cumin
and fiber, it’s a healthy and filling
option. 1 tsp smoked paprika
Servings: 4–6 1 can (14 oz) diced tomatoes
Prep Time: 10 minutes 2 cans (15 oz each) black beans,
drained and rinsed
Cook Time: 30 minutes
4 cups vegetable or chicken broth
Juice of 1 lime
Nutrition (Per Serving):
Salt and pepper to taste
Calories: ~250
Fresh cilantro and diced avocado
Protein: 14g
for garnish (optional)
Carbohydrates: 40g
Fat: 4g
Instructions:
1. Sauté Aromatics: Heat olive oil
Ingredients: in a large pot over medium heat.
1 tbsp olive oil Add the onion and garlic, cooking
until softened.
2. Add Spices & Tomatoes: Stir in 5. Finish: Stir in lime juice, adjust
the cumin, smoked paprika, and seasoning, and serve with
diced tomatoes. Cook for 2 garnishes.
minutes.
3. Simmer: Add the black beans Variations & Tips:
and broth. Bring to a boil, then
Add a diced jalapeño for extra
reduce heat and simmer for 20
heat.
minutes.
Stir in cooked quinoa or rice for
4. Blend (Optional): For a thicker
added texture.
texture, use an immersion blender
to purée part of the soup. Swap black beans for pinto or
kidney beans for variety.

5. Minimalist Split Pea Soup

This split pea soup is a simple, Ingredients:
comforting, and protein-packed 1 tbsp olive oil
dish that requires just a few
1 small onion, chopped
ingredients. Naturally thick and
creamy, it’s perfect for cooler 2 carrots, diced
days. 2 cloves garlic, minced
Servings: 4–6 2 cups dried split peas, rinsed
Prep Time: 5 minutes 6 cups vegetable or chicken broth
Cook Time: 45 minutes 1 tsp dried thyme
Salt and pepper to taste
Nutrition (Per Serving): 1 bay leaf (optional)
Calories: ~280
Protein: 18g Instructions:
Carbohydrates: 45g 1. Sauté Vegetables: Heat olive oil
Fat: 2g in a large pot over medium heat.
Cook the onion, carrots, and garlic 5. Serve: Remove the bay leaf,
until softened. adjust seasoning, and serve warm.
2. Add Peas & Broth: Stir in the
split peas, broth, thyme, salt, Variations & Tips:
pepper, and bay leaf (if using).
Add diced ham or smoked turkey
Bring to a boil.
for extra protein.
3. Simmer: Reduce heat and cook
Stir in a splash of lemon juice for
for 40–45 minutes, stirring
brightness.
occasionally, until the peas break
down and the soup thickens. For a thinner consistency, add
more broth as needed.
4. Blend (Optional): For a
smoother consistency, use an
immersion blender.
 CHAPTER 5: TIPS FOR FREEZING AND STORING
1. Best Containers for Storing Soup
Choosing the right container helps Wide-Mouth Mason Jars – Great
keep soup fresh, prevents spills, for storing broth or puréed soups
and reduces the risk of freezer in the fridge or freezer.
burn. Stainless Steel Containers – Keep
soup hot for hours and are
Best Containers: excellent for meals on the go.

Glass Jars with Airtight Lids –

Ideal for refrigerator storage. If Storage Tips:
freezing, leave space at the top ✔ Let soup cool before
for expansion. transferring to a container to
BPA-Free Plastic Containers – prevent
Lightweight and freezer-safe; condensation and bacterial
choose ones with tight-sealing growth.
lids.
✔ Label each container with
Silicone Souper Cubes – Perfect the date to track freshness.
for portioning soup into single
servings before freezing. ✔ Leave about 1 inch of space
for expansion when freezing to
prevent containers from
cracking.

2. Freezing Do’s and Don’ts

Freezing soup extends its shelf ✔ Do’s:
life, but following the right
Cool Completely – Allow soup to
techniques ensures the best
cool to room temperature before
texture and flavor after thawing.
freezing to prevent ice crystal
formation.
Use Proper Containers – Opt for Don’t Overfill Containers – Liquid
freezer-safe, airtight containers expands when frozen, so leave
or freezer bags to avoid freezer space to prevent spills or
burn. breakage.
Freeze in Portions – Store in Avoid Freezing Soups with Pasta
smaller portions for easy thawing or Rice – These can become
and reheating. mushy; freeze them separately
Label with Date & Contents – and add after reheating.
Helps keep track of storage time
and prevents confusion. Best Soups for Freezing:
✔ Broth-based soups (chicken
❌ Don’ts:w noodle, vegetable soup)
Avoid Freezing Dairy-Based Soups ✔ Puréed soups (tomato soup,
– Creamy soups can separate butternut squash soup)
when thawed; add cream after
✔ Bean and lentil soups
reheating.

3. Reheating Tips for the Best Texture

Proper reheating helps retain the Tip: Avoid boiling creamy soups to
soup’s original flavor and prevent curdling.
consistency.
Best Reheating Methods: 2. Microwave (For Quick
1. Stovetop (Best for Most Soups) Reheating)
Pour soup into a pot and heat over Place soup in a microwave-safe
low to medium heat, stirring bowl and cover with a loose lid or
occasionally. damp paper towel.
Add a splash of broth or water if Heat in 1-minute intervals, stirring
needed to adjust consistency. between each to distribute heat
evenly.
Tip: Avoid overheating to prevent Reheating Tips:
splattering and uneven texture. ✔ For Creamy Soups: Reheat
slowly, stirring frequently to
3. Slow Cooker (For Large prevent separation.
Batches) ✔ For Frozen Soup: Thaw
Pour frozen or refrigerated soup overnight in the fridge or run
into a slow cooker. under warm water before
reheating.
Heat on low for 1–2 hours, stirring
occasionally. ✔ For Thick Soups: Add a bit
of broth or water if the
consistency is too thick after
reheating.

4. Meal Prepping with Slow Cooker Soups

Slow cooker soups are ideal for Chicken & Vegetable Soup – A
meal prepping—they require light yet filling option packed with
minimal effort, can be made in nutrients.
large batches, and store well for Beef Stew – Rich, satisfying, and
future meals. With just a few great for reheating.
simple ingredients, you can
Tomato Basil Soup – Pairs well
prepare multiple nourishing meals
with grilled cheese for a quick and
for the week ahead.
comforting meal.

Best Slow Cooker Soups for Meal

Meal Prep Overview:
Prepping:
Serving Size: 6–8 servings
Hearty Lentil Soup – High in fiber
and protein, perfect for lunch or Prep Time: 10–15 minutes
dinner. Cooking Time: 6–8 hours (low) or
3–4 hours (high)
Estimated Nutrition Info (varies 2. Layer in Slow Cooker – Add
by recipe): meat (if using), vegetables, and
Calories: ~200–400 per serving broth.

Protein: ~10–25g 3. Season & Stir – Add herbs,

garlic, salt, and pepper, then stir
Carbohydrates: ~20–50g
gently.
Fat: ~5–15g
4. Set & Cook – Cover and cook on
low for 6–8 hours or high for 3–4
Basic Ingredients for Any Slow hours, until everything is tender.
Cooker Soup: 5. Portion & Store – Divide into
4 cups broth (chicken, beef, or meal prep containers and
vegetable) refrigerate or freeze for later use.

1–2 lbs protein (chicken, beef,

lentils, beans) Tips for Meal Prepping:
2–3 cups chopped vegetables Freeze in Portions – Use freezer-
(carrots, celery, potatoes, onions) safe containers or Souper Cubes
1–2 cloves garlic, minced for easy reheating.

1 tsp dried herbs (thyme, oregano, Label with Date & Contents –
rosemary) Helps track freshness and avoid
waste.
Salt and pepper to taste
Use Versatile Ingredients –
Choose ingredients that work in
Step-by-Step Instructions: multiple soup recipes (e.g.,
1. Prepare Ingredients – Chop carrots, celery, chicken).
vegetables and trim meat if
needed.
5. How to Use Leftovers Creatively
Leftover soup doesn’t have to be 4. Use as a Cooking Liquid
boring! Transform it into new Instead of water, use leftover
meals with these creative ideas: soup to cook grains like rice,
quinoa, or couscous.
1. Turn It Into a Pasta Sauce This adds extra flavor and
Thick soups (like tomato, bean, or nutrients to your meal.
lentil) can be blended and used as
a sauce for pasta. 5. Make Savory Pancakes or
Enhance the flavor with sautéed Fritters
onions, garlic, and extra herbs. Thick soups (like split pea or
potato soup) can be mixed with
2. Make a Casserole flour and eggs to create savory
pancakes.
Use hearty soups (like chicken
noodle or beef stew) as a base for Fry them in a pan and serve with a
a baked casserole. dipping sauce for a unique twist
on leftovers.
Mix with cooked rice or pasta, top
with cheese, and bake until golden
and bubbly. Tips for Repurposing Leftovers:
Reheat with a Twist – Add fresh
3. Transform It Into a Curry or herbs, a splash of lemon juice, or
Stir-Fry Base grated cheese to refresh flavors.

Leftover vegetable or chicken Combine Soups – Mix different

soup can be simmered with soups together for a new taste.
coconut milk and spices to create Freeze in Small Portions – Store in
a flavorful curry. small amounts for quick and
Serve over rice or noodles for an convenient meals later.
easy, hearty meal.
CHAPTER 6: SLOW COOKER BASICS FOR BUSY PEOPLE
1. Choosing the Right Slow Cooker
With countless slow cooker Choosing the Right Size
options available, selecting the 1.5–3 quarts → Best for dips,
right one for your needs is key to side dishes, or small meals.
making meal prep easier.
4–6 quarts → Ideal for family
meals and meal prepping.
Types of Slow Cookers 7–10 quarts → Perfect for
Manual Slow Cookers – Basic large batches, roasts, or
models with high, low, and warm entertaining.
settings. Ideal for simple cooking.
Programmable Slow Cookers – Tips for Buying a Slow Cooker
Feature timers and auto shut -off,
✔ Opt for a removable ceramic
perfect for busy schedules.
insert – Easier to clean.
Multi-Cookers (Instant Pot) –
✔ Choose a programmable
Versatile appliances that can slow
model – Great for long
cook, pressure cook, and sauté.
workdays.
✔ Consider a locking lid –
Handy for travel and potlucks.

2. Time-Saving Prep Tips for Weeknights

Weeknight dinners don’t have to Time-Saving Tips
be stressful! Use these prep tips ✔ Prep in Advance – Chop
to save time while still enjoying
veggies, marinate meats, or
home-cooked meals. measure spices ahead of time.
✔ Use Pre-Cut or Frozen
Veggies – Saves chopping
time.
✔ Batch Cook Proteins – Pre- Ingredients:
cook and shred chicken or 4 boneless, skinless chicken
brown ground beef for easy breasts
meals.
½ cup honey
✔ Line Your Slow Cooker –
¼ cup soy sauce
Slow cooker liners make
cleanup effortless. 2 cloves garlic, minced
✔ Cook Overnight – Let soups, 1 tsp grated ginger
stews, or oatmeal cook while 1 tbsp cornstarch (optional, for
you sleep. thickening)

Quick Weeknight Slow Cooker Instructions:

Recipe: Honey Garlic Chicken 1. Mix Sauce: Combine honey, soy
Servings: 4 sauce, garlic, and ginger in a
bowl.
Prep Time: 10 minutes
2. Add to Slow Cooker: Place
Cook Time: 4 hours (high) or 6–8
chicken in the slow cooker and
hours (low)
pour the sauce over it.
3. Cook: Cover and cook on low
Nutrition (per serving): for 6–8 hours or high for 4 hours.
Calories: ~350 | Protein: 30g | 4. Thicken Sauce (Optional): Mix
Carbs: 25g | Fat: 12g cornstarch with 2 tbsp water and
stir into the sauce before serving.
5. Serve: Enjoy with rice or
steamed vegetables.
3. Budget-Friendly Ingredients for Big Batches
Cooking in bulk with a slow cooker Budget-Friendly Slow Cooker Recipe:
is a great way to save money
Hearty Lentil Soup
while feeding a family or meal
prepping for the week. Servings: 6
Prep Time: 10 minutes

Best Budget-Friendly Ingredients Cook Time: 6–8 hours (low)

✔ Beans & Lentils – High in

protein and fiber, great for Nutrition (per serving):
soups and stews.
Calories: ~250 | Protein: 15g |
✔ Rice & Pasta – Affordable Carbs: 35g | Fat: 4g
staples that stretch meals.
✔ Frozen Vegetables – Just as Ingredients:
nutritious as fresh but more
1 ½ cups dried lentils, rinsed
budget-friendly.
1 onion, chopped
✔ Chicken Thighs &
Drumsticks – Less expensive 2 carrots, diced
and more flavorful than 2 celery stalks, chopped
chicken breasts.
4 cups vegetable broth
✔ Ground Turkey or Beef –
1 can (14 oz) diced tomatoes
Perfect for chili, tacos, and
casseroles. 1 tsp dried thyme

✔ Canned Tomatoes & Broth – 1 tsp garlic powder

A great base for soups and Salt and pepper to taste
stews.

Instructions:
1. Add Ingredients: Place all
ingredients in the slow cooker.
2. Cook: Cover and cook on low Money-Saving Tips
for 6–8 hours until lentils are ✔ Buy in Bulk – Stock up on
tender. rice, beans, and spices.
3. Blend (Optional): For a creamier
✔ Use Store Brands – They’re
texture, blend half the soup.
often just as good as name
4. Serve: Garnish with fresh herbs brands but cheaper.
or a splash of lemon juice.
✔ Stretch Meals – Add rice,
pasta, or potatoes to make
dishes last longer.
✔ Freeze Leftovers – Store
extra portions for future meals.

4. How to Set It and Forget It

One of the biggest advantages of Oatmeal & Breakfasts – Cook
a slow cooker is its hands-off overnight for a warm, ready -to-
convenience. Simply add your eat morning meal.
ingredients, set the timer, and let Casseroles – Evenly cooked,
it work its magic while you go layered dishes that make perfect
about your day. comfort food.

Best Types of "Set It and Forget

Time-Saving Slow Cooker Recipe:
It" Recipes:
Classic Beef Stew
Soups & Stews – Minimal prep,
long cooking times, and rich Serving Size: 6 servings
flavors. Prep Time: 15 minutes
Pulled Meats – Chicken, pork, or Cooking Time: 6–8 hours (low) or 4
beef slow-cook beautifully for hours (high)
tacos, sandwiches, or meal prep.
Nutrition Info (per serving): 2. Pour in Broth & Tomato Paste:
Calories: ~350 Stir to combine.

Protein: 30g 3. Set & Cook: Cover and cook on

low for 6–8 hours or high for 4
Carbohydrates: 40g
hours, until meat is tender.
Fat: 10g
4. Serve: Garnish with fresh herbs
and enjoy!
Ingredients:
1 ½ lbs beef stew meat, cubed Tips for a True "Set It and Forget
4 cups beef broth It" Experience:

3 potatoes, diced ✔ Use a Programmable Timer

– Prevents overcooking when
3 carrots, chopped
you're out.
2 celery stalks, chopped
✔ Prep Ingredients the Night
1 onion, diced Before – Store everything in a
2 cloves garlic, minced zip-top bag in the fridge, then
dump it in the slow cooker in
1 tsp dried thyme
the morning.
1 tsp salt
✔ Layer Ingredients Properly –
½ tsp black pepper Place dense foods like meat
2 tbsp tomato paste and root vegetables at the
bottom for even cooking.
✔ Avoid Lifting the Lid – Each
Instructions:
time you open it, heat escapes
1. Layer Ingredients: Add beef, and extends cooking time.
vegetables, and seasonings to the
slow cooker.
5. Meal Planning with Slow Cooker Soups
Slow cooker soups are ideal for Protein: 25g
meal planning—they’re easy to Carbohydrates: 30g
prepare, yield large batches, and
Fat: 6g
store well for future meals.

Ingredients:
Best Slow Cooker Soups for Meal
Planning: 2 boneless, skinless chicken
breasts
Chicken Noodle Soup – A
comforting, go-to meal for any 6 cups chicken broth
day. 2 carrots, sliced
Vegetable Lentil Soup – High in 2 celery stalks, chopped
protein and fiber, great for meal
1 small onion, diced
prep.
3 cloves garlic, minced
Butternut Squash Soup – Creamy,
nutritious, and freezer-friendly. 1 tsp dried thyme
Chili – A hearty dish that tastes 1 tsp salt
even better the next day. ½ tsp black pepper
2 cups egg noodles
Meal-Planning Slow Cooker Recipe:
Hearty Chicken Noodle Soup Instructions:
Serving Size: 6–8 servings 1. Add Everything Except Noodles:
Prep Time: 10 minutes Place chicken, broth, vegetables,
and seasonings in the slow
Cooking Time: 6 hours (low) or 3
cooker.
hours (high)
2. Set & Cook: Cover and cook on
low for 6 hours or high for 3
Nutrition Info (per serving): hours.
Calories: ~250
3. Shred Chicken & Add Noodles: ✔ Use Different Toppings –
Remove chicken, shred it, and Change up flavors with fresh
return it to the pot with noodles. herbs, cheese, or croutons.
Cook for another 15 minutes.
✔ Plan Multiple Meals Around
4. Serve & Store: Enjoy One Soup – Use leftover
immediately or portion into chicken noodle soup for a
containers for meal prep. chicken pot pie or a rice dish
later in the week.

Meal Planning Tips:

✔ Double the Recipe & Freeze
Half – Soups keep well in the
freezer for up to 3 months.
CHAPTER 7: 30-MIN PREP SOUP FOR THE WORKWEEK
1. Quick Chicken and Rice Soup
A comforting and nourishing soup ½ tsp salt
featuring tender chicken, soft ¼ tsp black pepper
rice, and a flavorful broth—
1 tbsp lemon juice (optional, for
perfect for a quick and satisfying
freshness)
meal.
Servings: 4
Instructions:
Prep Time: 5 minutes
1. Sauté Vegetables: In a large
Cook Time: 20 minutes
pot, heat a small amount of oil
over medium heat. Sauté carrots,
Nutrition (per serving): celery, and garlic for 2 minutes.
Calories: ~280 2. Add Broth & Seasoning: Pour in
Protein: 25g chicken broth and add thyme, salt,
and pepper. Bring to a boil.
Carbohydrates: 35g
3. Stir in Chicken & Rice: Reduce
Fat: 6g
heat, add chicken and rice, and let
simmer for 5–7 minutes.
Ingredients: 4. Finish & Serve: Stir in lemon
2 cups cooked chicken (shredded juice (if using), adjust seasoning
or diced) to taste, and serve warm.

4 cups chicken broth

1 cup cooked white or brown rice Variations & Tips:

2 carrots, diced ✔ Use rotisserie chicken for a

quicker prep.
2 celery stalks, diced
✔ Swap rice for orzo or quinoa
2 cloves garlic, minced
for variety.
½ tsp dried thyme
✔ Add spinach or kale for
extra nutrients.

2. Fast and Filling Beef Stew

A hearty and rich beef stew that 2 cloves garlic, minced
comes together quickly, featuring 2 tbsp tomato paste
tender meat, potatoes, and a
1 tsp Worcestershire sauce
deeply flavorful broth—all in under
an hour! 1 tsp dried rosemary
½ tsp salt
Servings: 4–6 ½ tsp black pepper
Prep Time: 10 minutes 2 tbsp cornstarch + 2 tbsp water
(for thickening)
Cook Time: 35–40 minutes

Instructions:
Nutrition (per serving):
1. Sear Beef: Heat a little oil in a
Calories: ~400
large pot over medium-high heat.
Protein: 35g Brown the beef for 3–4 minutes.
Carbohydrates: 40g 2. Sauté Aromatics: Add onions,
Fat: 12g carrots, and garlic. Cook for 2
minutes until fragrant.

Ingredients: 3. Add Broth & Seasonings: Stir in

tomato paste, Worcestershire
1 lb beef stew meat, cut into bite -
sauce, rosemary, salt, and pepper.
sized pieces
Pour in beef broth and bring to a
4 cups beef broth boil.
2 potatoes, diced 4. Simmer Until Tender: Reduce
2 carrots, sliced heat, add potatoes, and let
simmer for 25–30 minutes.
1 onion, chopped
5. Thicken Stew: Mix cornstarch Variations & Tips:
with water, stir into the stew, and ✔ Use pre-cut stew meat to
cook for another 5 minutes until save time.
thickened.
✔ Swap potatoes for sweet
6. Serve & Enjoy: Garnish with
potatoes for a twist.
fresh parsley if desired.
✔ Add frozen peas or green
beans in the last 5 minutes for
extra vegetables.

3. No-Chop Vegetable Soup

A hassle-free, nutritious soup 1 can (14 oz) diced tomatoes
made entirely with frozen and 4 cups vegetable broth
canned ingredients—no chopping
1 can (15 oz) white beans, drained
required!
and rinsed
Servings: 4–6
1 tsp dried basil
Prep Time: 2 minutes
½ tsp garlic powder
Cook Time: 20 minutes
½ tsp salt
¼ tsp black pepper
Nutrition (per serving):
Calories: ~200
Instructions:
Protein: 8g
1. Combine Ingredients: Add all
Carbohydrates: 35g ingredients to a large pot.
Fat: 2g 2. Bring to a Boil: Heat over
medium-high heat until boiling.
Ingredients: 3. Simmer & Stir: Reduce heat and
1 bag (16 oz) frozen mixed let simmer for 15 minutes.
vegetables
4. Serve & Enjoy: Taste and adjust ✔ Stir in spinach or kale at the
seasoning if needed. end for extra greens.
✔ Swap white beans for kidney
Variations & Tips: beans, black beans, or
chickpeas for variety.
✔ Add cooked pasta or rice for
a heartier meal.

4. Instant Pot Alternative for Slow Cooker Soups

The Instant Pot can do everything Instant Pot Conversion for Slow
a slow cooker does—but in a Cooker Recipes:
fraction of the time! You can still Slow Cooker (LOW, 8 hours)
achieve deep, slow-cooked → Instant Pot (HIGH pressure,
flavors without waiting all day. 30 minutes)
Slow Cooker (HIGH, 4 hours)
Why Use an Instant Pot Instead of → Instant Pot (HIGH pressure,
a Slow Cooker? 15–20 minutes)

✔ Faster Cooking: Meals that Tip: Always use at least 1 cup of

take 6–8 hours in a slow liquid to prevent burning in the
cooker can be ready in 30–60 Instant Pot.
minutes.
✔ More Flavorful: Pressure Quick Instant Pot Chicken and Rice
cooking locks in flavors and
Soup
enhances depth.
A speedy, one-pot version of
✔ Sauté Function: You can
classic chicken and rice soup—
brown meat and sauté
done in just 10 minutes of cooking
vegetables directly in the pot
time!
before cooking.
Servings: 4
Prep Time: 5 minutes
Cook Time: 10 minutes (plus Instructions:
pressure release) 1. Add Everything to the Instant
Pot: Place chicken, broth, rice,
Nutrition (per serving): vegetables, and seasonings into
the pot.
Calories: ~300
2. Set Cooking Time: Close the lid,
Protein: 28g
set to Manual (High Pressure) for
Carbohydrates: 35g 10 minutes, and let it naturally
Fat: 5g release for 5 minutes before
quick-releasing any remaining
pressure.
Ingredients:
3. Shred & Serve: Remove
2 boneless, skinless chicken chicken, shred it, and stir back
breasts into the soup. Add lemon juice if
4 cups chicken broth desired.

1 cup rice (white or brown) Tips for Converting Slow Cooker

Soups to the Instant Pot:
1 cup frozen mixed vegetables
✔ Reduce liquid slightly, as
1 tsp garlic powder
Instant Pots don’t allow
½ tsp salt evaporation like slow cookers
½ tsp black pepper do.
1 tbsp lemon juice (optional) ✔ Add dairy after pressure
cooking to prevent curdling.
✔ Sauté onions, garlic, or
meat first for extra depth of
flavor.
5. 3-Step Creamy Tomato Soup
A smooth, velvety tomato soup 1 tbsp butter (optional, for
made with pantry staples—ready richness)
in just 15 minutes and three easy Instructions:
steps!
1. Simmer the Soup: In a pot,
Servings: 4 combine tomatoes, broth, garlic,
Prep Time: 5 minutes basil, salt, and pepper. Bring to a
Cook Time: 15 minutes boil, then reduce heat and simmer
for 10 minutes.
2. Blend Until Smooth: Use an
Nutrition (per serving):
immersion blender (or transfer to
Calories: ~250 a blender in batches) and blend
Protein: 6g until creamy.

Carbohydrates: 30g 3. Add Cream & Serve: Stir in

heavy cream and butter, then
Fat: 12g
serve warm with grilled cheese or
croutons.
Ingredients:
1 can (28 oz) crushed tomatoes Variations & Tips:
2 cups vegetable broth ✔ Add roasted red peppers for
½ cup heavy cream (or coconut a smoky flavor.
milk for a dairy-free option) ✔ Use fresh tomatoes instead
2 cloves garlic, minced of canned for a lighter, fresher
taste.
1 tsp dried basil
½ tsp salt ✔ Swap heavy cream for
Greek yogurt for a healthier
¼ tsp black pepper
CHAPTER 8: KID-FRIENDLY SLOW COOKER SOUPS
hese soups are creamy, comforting, and pac ked with flavors kids

T love. Whether you're sneaking in extra veggies or recreating

favorite comfort foods, these slow cooker recipes make mealtime
easy and delicious.

1. Cheeseburger Soup
Love cheeseburgers? This thick 3 cups chicken broth
and creamy soup captures all the 2 potatoes, peeled and diced
classic flavors—ground beef,
1 cup shredded carrots
cheddar cheese, and potatoes —
served in a cozy bowl! 1 tsp salt
Servings: 6 ½ tsp black pepper
Prep Time: 10 minutes ½ tsp paprika
Cook Time: 30 minutes 2 cups shredded cheddar cheese
1 cup heavy cream
Nutrition (per serving): 1 tbsp butter
Calories: ~400 1 tbsp flour
Protein: 22g
Carbohydrates: 30g Instructions:
Fat: 22g 1. Brown the Beef: In a large pot,
cook ground beef over medium
heat until browned. Drain excess
Ingredients: grease.
1 lb ground beef 2. Sauté Vegetables: Add onions,
1 small onion, diced garlic, and carrots; cook for 3
2 cloves garlic, minced minutes until softened.
3. Add Potatoes & Broth: Stir in and heavy cream, and mix until
potatoes, broth, salt, pepper, and smooth. Serve warm!
paprika. Simmer for 15 minutes Variations & Tips:
until potatoes are soft.
✔ Swap ground turkey for a
4. Make It Creamy: In a small pan, leaner version.
melt butter, stir in flour, and cook
for 1 minute. Stir this mixture into ✔ Add pickles and mustard for
the soup. a true cheeseburger taste.

5. Add Cheese & Cream: Remove ✔ Garnish with crumbled

from heat, stir in cheddar cheese bacon or croutons for extra
crunch.

2. Hidden Veggie Tomato Soup

This kid-friendly tomato soup is Ingredients:
secretly packed with extra 1 can (28 oz) crushed tomatoes
veggies—like carrots, zucchini,
1 cup vegetable broth
and bell peppers—making it
perfect for picky eaters! 1 zucchini, chopped
Servings: 4 1 carrot, chopped
Prep Time: 5 minutes 1 red bell pepper, chopped
Cook Time: 25 minutes ½ small onion, diced
2 cloves garlic, minced
Nutrition (per serving): 1 tsp dried basil
Calories: ~180 ½ tsp salt
Protein: 5g ¼ tsp black pepper
Carbohydrates: 28g ½ cup milk or heavy cream
(optional)
Fat: 6g
Instructions: batches) until creamy. Stir in milk
1. Sauté Vegetables: In a large or cream if desired. Serve warm.
pot, sauté onion, garlic, carrot,
zucchini, and bell pepper for 5 Variations & Tips:
minutes until softened.
✔ Add parmesan cheese for
2. Add Tomatoes & Broth: Stir in extra flavor.
crushed tomatoes, broth, basil,
salt, and pepper. Simmer for 15 ✔ Serve with grilled cheese for
minutes until vegetables are soft. the ultimate comfort meal.

3. Blend Until Smooth: Use an ✔ Use coconut milk for a

immersion blender (or blend in dairy-free version.

3. Chicken Alfredo Soup

This rich and creamy soup tastes
just like chicken alfredo in a bowl! Ingredients:
Perfect for pasta lovers, it
2 cups cooked shredded chicken
features shredded chicken,
parmesan cheese, and a velvety 3 cups chicken broth
broth. 1 cup heavy cream
Servings: 6 1 cup shredded parmesan cheese
Prep Time: 10 minutes 2 cups cooked pasta (fettuccine
Cook Time: 20 minutes or penne)
2 cloves garlic, minced
Nutrition (per serving): 1 tsp Italian seasoning
Calories: ~350 ½ tsp salt
Protein: 30g ¼ tsp black pepper
Carbohydrates: 20g 1 tbsp butter
Fat: 18g
Instructions: cheese, and cooked pasta. Mix
1. Sauté Garlic: In a large pot , melt well and serve warm.
butter over medium heat. Add
garlic and sauté for 1 minute until Variations & Tips:
fragrant.
✔ Use rotisserie chicken to
2. Add Broth & Chicken: Stir in save time.
chicken broth, shredded chicken,
Italian seasoning, salt, and ✔ Add spinach or mushrooms
pepper. Simmer for 10 minutes. for extra flavor.

3. Make It Creamy: Lower heat, ✔ Serve with garlic bread for a

stir in heavy cream, parmesan complete meal.

4. Mac and Cheese Soup

This rich, velvety soup transforms Ingredients:
classic macaroni and cheese into 2 cups elbow macaroni
a spoonable delight—perfect for
4 cups chicken or vegetable broth
chilly nights or a fun family
dinner! 2 cups milk
Servings: 4–6 2 cups shredded cheddar cheese
Prep Time: 10 minutes ½ cup grated parmesan cheese
Cook Time: 20 minutes 2 tbsp butter
2 tbsp flour
Nutrition (per serving): 1 tsp garlic powder
Calories: ~400 ½ tsp salt
Protein: 18g ¼ tsp black pepper
Carbohydrates: 45g
Fat: 20g
Instructions: pasta and broth. Add cheddar,
1. Cook the Pasta: In a large pot, parmesan, garlic powder, salt, and
bring the broth to a boil. Add pepper. Stir until smooth and
macaroni and cook until al dente creamy. Serve warm!
(about 7 minutes). Do not drain.
2. Make a Cheese Sauce: In a Variations & Tips:
separate pot, melt butter over ✔ Add crispy bacon or diced
medium heat. Stir in flour and ham for extra flavor.
cook for 1 minute. Slowly whisk in
milk, stirring constantly until ✔ Use Velveeta for an ultra-
smooth. creamy texture.

3. Combine & Melt Cheese: Stir the ✔ Stir in broccoli or spinach

cheese sauce into the pot with the for a veggie boost.

5. Pizza Soup
Love pizza? This cheesy, tomato- Fat: 18g
based soup brings all your
favorite flavors into a warm,
Ingredients:
comforting bowl—a guaranteed
family favorite! 1 lb Italian sausage or ground beef
Servings: 4–6 1 small onion, diced
Prep Time: 10 minutes 2 cloves garlic, minced
Cook Time: 25 minutes 1 can (28 oz) crushed tomatoes
4 cups beef or chicken broth
Nutrition (per serving): 1 tsp dried oregano
Calories: ~350 1 tsp dried basil
Protein: 20g ½ tsp salt
Carbohydrates: 30g ¼ tsp black pepper
1 cup pepperoni slices 3. Finish with Cheese & Toppings:
1 cup shredded mozzarella cheese Stir in pepperoni, mozzarella, and
parmesan. Add cooked pasta if
½ cup grated parmesan cheese
desired. Serve hot!
1 cup cooked pasta (optional)

Variations & Tips:

Instructions:
✔ Top with croutons or garlic
1. Cook the Meat: In a large pot, bread for a pizza crust effect.
brown the sausage or ground beef
✔ Swap sausage for
over medium heat. Drain excess
mushrooms and bell peppers
fat.
for a veggie version.
2. Add Aromatics & Simmer: Stir
✔ Stir in cream cheese for a
in onions, garlic, crushed
richer texture.
tomatoes, broth, oregano, basil,
salt, and pepper. Simmer for 15
minutes.
CHAPTER 9: MEAL-PREP & FREEZER-FRIENDLY SOUPS
eal-prep soups are a lifesaver for busy weeks! Whether you’re

M batch cooking, freezing leftovers, or portioning for easy grab -

and-go meals, these tips will help you make the most of your
soup recipes.

1. Best Soups for Freezing and Reheating

Not all soups freeze well! The best Soups to Avoid Freezing (or
freezer-friendly soups are broth- Modify):
based, bean-based, or pureed ❌ Cream-based soups – Dairy
soups, while soups with dairy, can separate; add fresh cream
pasta, or potatoes require some after reheating.
special handling.
❌ Soups with pasta – Pasta
turns mushy; freeze the broth
Best Soups for Freezing: separately.
✔ Chicken Noodle Soup – ❌ Soups with potatoes –
Freeze without the noodles; Regular potatoes become
add fresh ones when grainy; use sweet potatoes
reheating. instead.
✔ Vegetable Soup – Freezes
well and reheats beautifully. How to Freeze Soup Properly:
✔ Lentil or Black Bean Soup – 1. Cool completely before
Holds up well in the freezer. freezing. Hot soup creates ice
✔ Tomato Soup – Blends crystals, leading to freezer burn.
smoothly after reheating. 2. Use airtight containers or
✔ Chili – Thick, hearty, and freezer bags, leaving 1 inch of
perfect for freezing. space for expansion.
3. Label with the date and type of Microwave: Heat in short
soup. Most soups stay fresh for up intervals, stirring between each.
to 3 months in the freezer. Slow Cooker: Great for large
frozen portions—just set on LOW
Reheating Tips: and let it warm gradually.

Stovetop: Simmer on low, stirring

occasionally. Add fresh herbs or
cream for the best taste.

2. Slow Cooker Meal Prep Tips

Slow cookers make meal prep Easy Slow Cooker Meal Prep Plan:
effortless. With minimal prep 1. Choose 2–3 Soup Recipes for
time, you can cook large batches the week (e.g., Chicken Tortilla
of soup for the week or freeze Soup, Beef Stew, Lentil Soup).
portions for later.
2. Pre-Chop Vegetables and store
in zip-top bags for easy dumping.
Why Use a Slow Cooker for Meal 3. Use Freezer Packs: Combine all
Prep? raw ingredients (except dairy) in a
✔ Effortless Cooking: Just freezer bag. Thaw overnight, then
dump in the ingredients and pour into the slow cooker in the
walk away. morning.
✔ Batch Cooking: Make large 4. Set and Forget: Most soups
portions with minimal effort. take 6–8 hours on LOW or 3–4
hours on HIGH.
✔ Deep, Rich Flavor: Slow
cooking enhances the depth of
flavors. Slow Cooker-Friendly Soup Ideas:
✔ Chicken & Rice Soup – Simple,
filling, and kid-friendly.
✔ Beef & Barley Soup – Hearty and Tips for Success:
packed with nutrients. ✔ Use a slow cooker liner for
✔ Lentil Soup – Protein-rich and easy cleanup.
plant-based. ✔ Layer ingredients correctly:
✔ Split Pea Soup – Thick and Hard vegetables (carrots,
perfect for freezing. potatoes) on the bottom,
meats in the middle, broth on
top.
✔ Add dairy at the end to
prevent curdling.

3. Portioning and Storing for Busy Weeks

Proper portioning and storage Portioning for Easy Meals:
make soups easy to grab for quick Single servings: Freeze in muffin
lunches or reheat for effortless tins or Souper Cubes, then
dinners. transfer to a zip-top bag.
Family-sized portions: Freeze in
Best Containers for Soup Storage: 2–4 cup portions for quick
✔ Glass jars – Great for fridge reheating.
storage; leave space at the top Lunch meal prep: Store in
for expansion. microwave-safe containers for
grab-and-go
✔ Mason jars with plastic lids
– Ideal for single servings. meals.
✔ Freezer-safe plastic
containers – Stackable and How Long Does Soup Last?
easy to label.
Fridge: 3–5 days
✔ Silicone Souper Cubes –
Freezer: 2–3 months
Freeze individual portions,
then pop them out as needed.
Tips for Keeping Soup Fresh: ✔ Reheat only what you need
✔ Use airtight containers to to avoid repeated heating and
prevent freezer burn. cooling.

✔ Stir well when reheating to

evenly distribute flavors.

4. Easy Thawing and Reheating Tricks

Freezing soup is a great meal - stirring occasionally, until heated
prep strategy, but thawing and through.
reheating it properly ensures the Microwave (Fastest): Heat in 60 -
best flavor and texture. second intervals, stirring between
each to prevent uneven heating.
Best Methods for Thawing Soup: Slow Cooker (Best for Large
✔ Overnight in the Fridge Portions): Set on LOW for 4–6
(Best Method) – Transfer the hours or HIGH for 2–3 hours for
frozen soup to the fridge the hands-off reheating.
night before for even thawing.
✔ Cold Water Bath (Faster Special Reheating Tips for
Method) – Submerge a sealed Different Soups:
freezer bag of soup in cold
✔ Broth-Based Soups –
water for 30–60 minutes.
Reheat gently to avoid
✔ Direct Cooking (For Some overcooking veggies.
Soups) – Some soups can be
✔ Creamy Soups – Stir
heated straight from frozen in
frequently to prevent curdling;
a pot or slow cooker.
add fresh cream if needed.
✔ Soups with Pasta or Rice –
How to Reheat Soup Properly: Add freshly cooked pasta or
Stovetop (Best for Flavor & rice after reheating to prevent
Texture): Simmer on low heat, sogginess.
Pro Tips for the Best Reheated ✔ Taste and adjust seasoning
Soup: after reheating—flavors may
✔ Stir frequently to distribute need a boost.
heat evenly. ✔ Add a splash of fresh lemon
juice or herbs to brighten the
flavors.

5. Double-Batch Soups for Future Meals

Making double batches of soup ✔ Lentil or Black Bean Soup –
saves time, reduces effort, and Protein-packed and freezer-
ensures you always have a friendly.
homemade meal on hand for busy
✔ Vegetable Soup – Great for
days.
mixing and matching ingredients.
✔ Tomato Soup – Perfect for
Why Make Double Batches? pairing with grilled cheese
✔ Saves Time – Cook once, anytime.
eat twice (or more!). ✔ Chicken Noodle Soup – Freeze
✔ Reduces Waste – Use up without noodles and add fresh
ingredients before they spoil. ones later.
✔ Makes Busy Weeks Easier –
Always have a meal ready to How to Cook and Store a Double
go. Batch:
1. Choose a Freezer-Friendly
Best Soups for Double Batches: Recipe – Avoid dairy-heavy soups,
or add cream after reheating.
✔ Chili – Flavors get even better
over time! 2. Use a Large Pot or Slow Cooker
– Make sure your equipment can
handle the extra volume.
3. Cool Before Storing – Let soup Reheating Double-Batch Soups:
cool completely before Thaw overnight in the fridge for
transferring to containers. the best texture.
4. Portion for Convenience – Store Reheat gently on the stovetop,
in single-serve containers for adding fresh herbs or spices if
easy lunches or larger batches for needed.
family dinners.
Use within 2–3 months for the
5. Label Everything – Write the best flavor.
date and name of the soup on the
container.