Creamy Soups and Smoothie Recipes

Some fiber-rich foods are more likable than others. Creamy soups and smoothies blend up a variety of water-fiber foods into tasty dishes that are well-liked by even the pickiest of eaters.

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Citrus Carrot Smoothie

Make it a Full Plate Meal: Enjoy your smoothie with sweet potato toast.

75% water-fiber foods – citrus fruit, banana, ginger, sweet potato
25% foods – peanut butter

Roasted Vegetable Soup

Make it a Full Plate Meal: Serve a bowl of this soup with a slide of sprouted whole grain bread and bean spread.

75%water-fiber foods – carrots, zucchini, red bell peppers, tomatoes, parsnips, onion, parsley
25% foods – olive oil, butter

Creamy Cauliflower White Bean Soup

Make it a Full Plate Meal: Try a generous bowl of this soup with a chopped salad for a light dinner.

75% water-fiber foods – white beans, onions, cauliflower, carrots, celery, garlic, thyme, romaine lettuce, black olives, Roma tomatoes, pepperoncini peppers
25% foods – parmesan cheese, oil, dressing, croutons

Recipe Note: Use just 1 tablespoon of oil in the soup to keep the amount of fat at a healthy level.

Tropikale Smoothie

Make it a Full Plate Meal: Serve your smoothie with a side of chickpea scramble.

75% water-fiber foods –banana, pineapple, kale, chickpeas, onion, garlic
25% foods – almond milk

Cream of Broccoli Soup

Make it a Full Plate Meal:Serve your cream of broccoli soup with lightly roasted chickpeas as a topping.

75% water-fiber foods – broccoli, onion, carrots, garlic, spinach, celery, chickpeas
25% foods –yogurt, cheese

Recipe Note: Roast your chickpeas for only 15 minutes so they remain a 75% food.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains.