With winter in full swing, you may need more than that sweater you got for Christmas to keep you cozy. Here are some delicious healthy soup recipes to keep you full and satisfied.
Staying warm begins with warming the belly, and there is no food that does this better than a bowl of hot soup.
If you’re growing tired of the same old soup options, then change up your next weekly meal plan by incorporating a few soup dishes.
When prepared from scratch, soup has a homemade taste that is light years ahead of the microwavable straight-out-of-the-can options.
1. Broccoli Soup With Tahini and Lemon
There’s a reason broccoli is highly regarded as the king of vegetables. Aside from being loaded with vitamin C, studies also show that cruciferous vegetables increase testosterone by ridding the body of excess estrogen.
Instead of steaming it and consuming as is, why not create a delicious cream of broccoli soup?
The addition of the lemon sauce and tahini add a blend of sour tang that will give the tongue a slight (but pleasurable) shock.
- 1 leek
- 2 cloves garlic
- 1 teaspoon sea salt
- 2 teaspoons ground cumin
- 2 tablespoons olive oil
- 2 whole heads broccoli w/ heads and stems chopped
- 1-liter water or vegetable stock
- 400ml coconut cream
- Handful of spinach leaves or silverbeets
For the Tahini and Lemon Sauce:
- 4 tablespoons tahini
- ¼ cup lemon juice
- 1 tablespoon pine nuts, ½ teaspoon ground allspice
- ½ teaspoon sea salt
- 1 clove garlic
- 2 tablespoons extra virgin olive oil
- 2 tablespoons water
2. Chicken Noodle Soup
Here is a classic and simple soup recipe. Sure, chicken noodle soup is readily available out of a can, but store-bought versions are typically high in sodium.
Make your own for a healthier variation. The chicken obviously provides a high protein content. The broth also contains anti-flammatory properties, hence why it’s often regarded as a terrific dish for treating the common cold.
With winter at its peak, you might be more susceptible to catching a cold.
Make sure you keep this recipe in the back of your head during this cold season.
- 4 1/2 cups low-sodium chicken broth
- 1 cup onion, chopped
- 1 cup carrot, chopped
- 1 cup celery,chopped
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1/4 teaspoon black pepper
- 1 bay leaf
- 1 1/2 cups dried egg noodles
- 2 cups cooked chicken, chopped
3. Black Bean and Salsa Soup
Why black bean soup? Well, why not? It’s incredibly simple to prepare and requires little ingredients.
Black beans are also a good source of fiber, not to mention that’s it’s naturally low in sodium and are high in magnesium, potassium, and calcium, all of which are helpful for reducing high blood pressure.
With its thick texture, this soup also doubles as a dip for crunchy vegetable sticks and whole grain tortilla chips.
- One can black beans, rinsed and drained
- 5 cups vegetable broth
- 1 teaspoon ground cumin
- 2 tablespoons thinly sliced green onions
- 4 tablespoons sour cream
4. Kale Soup With White Beans and Chorizo
This is a Mexican-inspired soup that incorporates kale as the vegetable of choice. Kale is highly heralded as one of the world’s best superfoods.
It is absolutely nutrient-dense and packed with Vitamins A,C, K, and B6. It also has the antioxidants kaempferol and quercetin, both known for protecting the heart, fighting cancer, and having anti-depressant properties.
The soup also contains chorizo sausage, which, while not as high in protein compared to chicken or beef, is an excellent source of monounsaturated fats.
- 2 ounces Spanish chorizo sausage, finely chopped
- 1 cup prechopped onion
- 3 garlic cloves, minced
- 3 cups fat-free, lower-sodium chicken broth
- 2 (15-ounce) cans organic cannellini beans, rinsed and drained
- 4 cups prechopped kale
- 1/2 teaspoon freshly ground black pepper
- Cracked black pepper (optional)
5. Tofu and Mushroom Miso Soup
Miso soup is a classic Japanese dish made from miso paste, which itself is made from fermented soy beans. Miso paste can be acquired at your typical Asian Supermarket.
It also happens to be a good source of magnesium, iron, dietary fiber, and potassium. Some varieties, however, do contain a lot of sodium, so that’s something to watch out for.
This recipe in particular also includes shiitake mushrooms, which contains an anti-fungal protein known as lentinan. Lentinan is shown to have cancer-preventing properties.
- 1 bunch scallions, sliced thin, white and green parts separated
- 1 (1-inch) piece fresh ginger, chopped
- 3 cloves garlic, chopped
- 2 tablespoons toasted sesame oil
- 8 cups water
- 3 (6-inch) pieces dried kelp (kombu)
- 1/4 cup bonito flakes
- 3 ounces dried shiitake mushrooms
- 1/2 cup light miso
- 1 pound baby bok choy,
- 8 ounces firm tofu,
6. Spicy Chicken Chili Soup
Spicy foods are great for cold winters because they immediately heat up your stomach. Chili also typically incorporates ground beef, but this variation uses chicken.
The spicy flavor comes from fresh jalapeños, which contains capsaicin. This active component has long been sold as a dietary supplement and known for its metabolism-boosting effects.
- 1 tablespoon canola oil
- 1 cup chopped red onion
- 1 cup chopped green pepper
- 2 cloves garlic, finely chopped
- 2 jalapeños, thinly sliced
- 1-1/2 pounds ground chicken
- 1/4 cup chili powder
- 2 cups canned crushed tomatoes
- 1 tablespoon chicken stock
- 1 tablespoon brown sugar
- 1 tablespoon apple cider vinegar
- 1 tablespoon hot sauce
- 1 tablespoon salt
- 2 cans dark red kidney beans, drained
7. Creamy Roasted Pumpkin Soup
Pumpkin contains phytoestrogens, beneficial for treating hypetension. It’s also rich in tryptophan, great for promoting restful sleep.
Pumpkin soup is a tasty vegan cuisine that goes great with sandwiches. In addition, this soup is among the few that still tastes just as good when microwaved and consumed the next day as a leftover.
- ¼ cup olive oil, divided
- 1 4-pound sugar pie pumpkin or kabocha squash*
- 1 large yellow onion, chopped
- 4 large or 6 medium garlic cloves, pressed or minced
- ½ teaspoon sea salt
- ½ teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ⅛ teaspoon cloves
- Tiny dash/up to ⅛ teaspoon cayenne pepper (optional, if you like spice)
- Freshly ground black pepper
- 4 cups (32 ounces) vegetable broth
- ½ cup full fat coconut milk
- 2 tablespoons maple syrup or honey
- ¼ cup pepitas (green pumpkin seeds)
8. Summer Fruit Soup
Despite being a summer soup, it’s just as good for winter consumption. This recipe may seem a bit out of the ordinary given that fruits are an atypical ingredient for soups, but it's surprisingly delicious.
This recipe contains four different fruits as well as the peels of three others. On the subject of fruit peels, most are just as healthy as the fruit itself. They often contain fiber and minerals like calcium, selenium, and zinc.
Obviously, this soup will have a sweet flavor, which makes it just as suitable as a dessert as it is for a main course dish.
- 1 tablespoon minced ginger
- 3 cups chopped strawberries
- 2 cups chopped pineapple
- 1 1/2 cups chopped mango
- 2 pieces lemon peel
- 2 pieces lime peel
- 2 pieces orange peel
- 4 cups water
- 1 1/2 cups sugar
- 1/4 cup fresh orange juice
- 2 tablespoons fresh lemon juice
- 2 tablespoons fresh lime juice
- 1 cup blueberries
- Mint sprigs, for garnish
9. Beef Seaweed Soup
Any dish with seaweed in it deserves extra brownie points. Seaweed is great for regulating and purifing your blood of unhealthy toxins
Seaweed is also super high in calcium, containing 10 times the amount found in a glass of milk. This soup includes beef as a secondary ingredient, though other protein sources like fish, squid, clams, or mussels are also suitable choices.
This recipe contains soy sauce, which you might want to go without if you need to reduce the sodium content.
- 1.5 ounces dried miyeok (yields about 3 cups soaked)
- 5 ounces beef (brisket or stew meat)
- 2 teaspoons minced garlic
- 2 tablespoons soup soy sauce (optional)
- 1 tablespoon sesame oil
- salt and pepper
- 10 cups water
10. Fish Ball Noodle Soup
Fish balls are a delicacy in most Asian countries. Yes, they are made from fish, which means you get all the nutritional benefits, including the high protein content and omega-3s.
There is also a saying in some Asian cultures that eating fish makes you smart. There is some truth to this as omega-3s have been shown to stimulate blood flow to the brain.
Instead of buying fish balls from the store, this recipe shows you how to make them from scratch using fresh white fish.
For the Fish Balls:
- 500 grams white fish
- 50 ml cold water
- 2 teaspoons corn flour
- ½ teaspoon salt
- 4 dashes white pepper powder
For the Soup:
- 1 ½ litres hot boiling water
- 200 grams mung bean noodles
- 1 bunch pak choi
- 2 tablespoons light soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon chicken powder
- 2 sprigs spring onion
- 1 red Thai chilli, seeded and sliced
- 1 thick slice of ginger
11. Coconut Curry Soup
The addition of coconut milk provides a dose of lauric acid, which contains antibacterial and antiviral benefits.
It is also linked to heart health and lowering LDL cholesterol levels. While coconut milk is readily available in a can, consider using the raw milk from an actual coconut.
- 2 cups water
- 2 teaspoon chicken bouillon
- 2 chicken breasts, chopped into 1½ inch pieces
- 1 teaspoon oil
- 1 14 ounce can unsweetened coconut milk
- ½ cup onion, diced
- 1 red pepper, diced
- ½ tablespoon yellow curry powder
- 1 tablespoon fish sauce
- 1 tablespoon fresh lime juice (about 1 medium lime)
- ¼ teaspoon cayenne pepper
- 1 tablespoon brown sugar
- ½ teaspoon salt
- ¼ cup cilantro, chopped
- 2 tablespoons corn starch
- Optional: steamed rice
12. Bone Broth Soup
When the bone is simmered, it releases compounds like glutamine, glycine, proline, and collagen. These have healing properties that include improved digestive support, better immune health, and reducing cellulite.
That last benefit definitely makes this recipe worthwhile for women struggling with the so-called cottage cheese thighs.
- 2 pounds (or more) of bones from a healthy source
- 2 chicken feet for extra gelatin (optional)
- 1 onion
- 2 carrots
- 2 stalks of celery
- 2 tablespoons Apple Cider Vinegar
13. Crabmeat and Rustic Tomato Soup
Crab meat also supplies one of the most bioavailable sources of protein, containing each of the 20 amino acids.
On top of that, it’s also high in vitamin B12. This recipe also utilizes rustic tomatoes, which is famously known for having cancer-fighting lycopene.
For a complete seafood medley, feel free to add additional ingredients like clams, squid tubes, and fish balls.
- 1 tablespoon olive oil
- 1 medium shallot, finely chopped, about ½ cup
- 1 fire roasted red pepper, finely chopped
- 28 ounces canned crushed tomatoes and the liquid
- 1 quart vegetable stock
- 1 pinch finely chopped fresh oregano leaves
- 1 pinch finely chopped fresh marjoram leaves
- ¼ teaspoon salt or more to taste
- 3 turns of a peppermill of freshly ground black pepper or to taste
- 1 teaspoon garlic paste
- ½ pounds backfin crabmeat, picked over for shells
- 4 tablespoons sour cream
A Warm Belly Is a Happy Belly
Soups always make for a pleasant meal when it’s a bit nippy outside. Most soups are actually quite healthy provided that you can keep the sodium to a minimum.
Soup also complements nicely with other dishes and makes for a welcoming addition to what you would regularly have for lunch or dinner.
This is also a great way to get in additional macronutrients, vitamins, and minerals without drastically increasing the overall calorie count.
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