Who doesn’t love a good soup in the middle of winter? Take it up a notch and let it satisfy more than just your taste buds. Make it healthy with these 5 healthy winter soup recipes!
1. Tomato Basil Soup
Naturally, tomatoes are high in the antioxidant, lycopene, which is a carotenoid that could help prevent cancer and cardiovascular disease. Use fresh summer tomatoes and basil to make this healthy tomato basil soup extra flavorful without having to use salt.
Try it with this recipe via Very Well Fit.
Ingredients
-6 large tomatoes
-1 large red bell pepper
-4 cloves garlic
-3/4 cup skim milk (or milk of choice)
-1 teaspoon freshly cracked black pepper
-1/4 cup fresh basil leaves
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Instructions
1. Heat oven to 400F. Line a baking sheet with parchment.
2. Cut bell pepper in half and remove seeds and stem.
3. Place tomatoes, red pepper, and garlic on the baking sheet and roast 10 minutes.
4. Remove garlic and flip pepper and tomatoes. Return to oven for another 20 minutes.
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5. Remove from oven and let vegetables cool. Peel skins from pepper and tomatoes.
6. Add all ingredients to a high-powered blender and blend until smooth. Heat soup to the desired temperature in a saucepan over low heat.
2. Spinach, Coconut and Zucchini Soup
Healthy, comforting and filling, this soup is packed with vegetables, super greens, and flavor. Change up the vegetables to your liking and let this healthy soup work for you and not against you.
Try it with this recipe via Super Golden Bakes.
Ingredients
-1-2 tbsp coconut oil or vegetable oil
-1 tsp mild curry powder
-1/2 tsp ground cumin
-1/2 tsp ground turmeric
-1 large leek topped and tailed, finely diced
-1 medium potato such as Maris piper, peeled and cubed
-1 large courgette zucchini, cubed
-1 green chilli deseeded and finely diced
-240 ml | 1 cup hot vegetable stock I used a Kallo cube
-1 x 400g | 14oz can light coconut milk
-100-200 g | 3.5-7oz fresh spinach
-salt and pepper to season
-4 slices stale ciabatta cubed
-1-2 tbsp olive oil
-1/2 tsp garlic granules
-1/2 tsp dried herbs I used Herbs de Provence
-handful crisp spinach leaves to garnish
Instructions
1. Toss the bread cubes in the garlic granules and herbs. Heat the olive oil in a non-stick pan and then fry the bread cubes, stirring often, until crunchy and a little colored. Set aside.
2. Heat the coconut oil in a large pot. Add the spices and stir for a minute.
3. Add the leek, potato, courgette, and chili and stir to coat in the spices. Season well with salt and pepper, cover the pot and sweat the vegetables over low heat for five minutes.
4. Add the vegetable stock and coconut milk and cook for another 10 minutes or until the potato is fork-tender.
5. Add the spinach and stir. Cook for another 2-3 minutes.
6. Carefully transfer the soup to a blender, make sure the lid is secure and blend until completely smooth. You may need to do this in batches.
7. Serve the soup topped with the croutons and a handful of crisp spinach leaves.
3. Toasted Coconut Butternut Squash Soup
This soup is healthy, yet both savory and sweet with the base of butternut squash and a garnish of toasted coconut! Finish it off with pomegranate seeds, parsley, and toasted pumpkin seeds for a tart and crunchy flavor.
Try it with this recipe via Sweet Potato Soul.
Ingredients
-1 medium butternut squash, peeled, cored, and cubed (about 4-5 cups)
-1 granny smith apple, cored and cubed
-½ yellow onion, cut into a few thick slices
-1 garlic clove, whole
-2 tablespoons grapeseed oil
-½ teaspoon of sea salt
-2 ½ cups vegetable broth
-2 cups Califia Farms Toasted Coconut Almondmilk
-2 tablespoons pomegranate molasses
-¼ cup pomegranate seeds
-2 tablespoons toasted pumpkin seeds or toasted coconut
-¼ cup fresh parsley
-Black pepper, to taste
Instructions
1. Preheat oven to 375° and line a baking sheet with parchment paper or a silicone baking mat.
2. Place the squash, apple, onion, and garlic into a mixing bowl and drizzle on grapeseed oil. Toss the veggies well in the oil, then spread evenly onto the baking sheet, and sprinkle on sea salt.
3. Roast for 45-55 minutes, or until squash is tender.
4. Transfer the roasted veggies to a dutch oven on medium heat. Then add the vegetable broth and Toasted Coconut Almondmilk, and bring to a simmer. Cook for about 15 minutes.
5. Allow the soup to cool until safe enough to blend in the blender. If you’re using an immersion blender to puree the soup, you can do so while it is still hot (just be careful it doesn’t splash). Blend until creamy!
8. Season to taste with more salt, and if necessary, reheat it on the stove before serving.
9. Garnish with a drizzle of pomegranate molasses, pomegranate seeds, pumpkin seeds, parsley, and black pepper.
4. Golden Broccoli Soup
Love a good broccoli and cheddar soup? This version is not only healthier, quicker to make, and has fewer ingredients, but the taste is undeniable. Made with only 6 main ingredients, this 30-minute meal includes healing turmeric that’s perfect for cold, winter days.
Try it with this recipe via Cross-Cultural Kitchen.
Ingredients
-2 cups broccoli florets cut small
-1 carrot shredded
-1/2 sweet onion chopped small
-3/4-1 cup raw cashews
-4 cups vegetable broth
-3/4 tsp turmeric
-Salt and pepper to taste (you must use some black pepper since it boosts the absorption of turmeric)
-Olive oil for cooking
Instructions
1. Heat 1-2 tbsp of olive oil in a soup pot over low to medium heat. Cook onions and carrots for about 5-7 minutes, until soft. Add salt, black pepper, and turmeric, and mix well. Heat for about 1 minute longer.
2. Add broccoli florets, and cook about 5 minutes longer.
3. Add broth, bring to a boil, and then reduce to a simmer. Cook for 5-7 minutes, until vegetables are tender.
4. Place cashews in a blender, add enough soup liquid (just liquid, no veggies) to cover cashews. Carefully blend cashews into a smooth paste, adding more liquid if needed.
5. Add cashew mixture back into the soup. Mix well, and warm through. Enjoy!
5. Spicy Black Bean Soup
Easy, comforting and good for the soul, this spicy fun in a bowl is packed with healthy protein.
Try it with this recipe via The Glowing Fridge.
Ingredients
-3/4 cup water (or 2 tablespoons olive oil; if not oil-free)
-1 red onion, chopped
-1 clove garlic, minced
-1/3–1/2 jalapeño, finely chopped, to taste (optional)
-2 medium-sized carrots, chopped
-1 red bell pepper, chopped (or any color)
-4 teaspoons ground cumin
-2 teaspoons chili powder
-1/4 teaspoon red pepper flakes, to taste (optional)
-1 15 oz. can organic sweet corn, drained and rinsed
-3 15 oz. cans organic black beans, drained and rinsed
-4 cups low-sodium vegetable broth
-1/2 lime, juiced
-1/4 cup cilantro
-sea salt & pepper, to taste
-toppings: avocado, crushed tortilla chips, jalapeño, cilantro, dairy-free cheese
Instructions
1. Heat the water (or oil, if preferred) in a soup pot or large dutch oven over medium heat. Stir in the onions and garlic, with a pinch of sea salt and pepper. Cook, stirring occasionally until the onions are translucent.
2. Stir in the jalapeño, carrot, red bell pepper, cumin, chili powder, and red pepper flakes. Cook until vegetables are soft, about 7-9 minutes.
3. Pour in the beans, corn, and broth. Bring to a slow boil over medium-high heat then reduce to a gentle simmer. Cook until the beans are soft and the broth has lots of flavor, about 20 minutes. Turn off heat.
4. Using a hand immersion blender, blend about half of the soup, still leaving whole beans intact. Blend more for a smoother texture or less for a chunkier texture, depending on preference (this step is optional; you can also blend half in a regular blender, making sure to let out the steam, to prevent a soup explosion as it gets very hot. Pour it back into the soup pot).
5. Stir in lime juice and cilantro and taste test to see if it needs more salt or pepper. Adjust accordingly.
Serve with your favorite toppings!
Tia Muhammad, BS, is an award-winning freelance content & media creative, copywriter, blogger, digital designer, and marketing consultant. She owns the boutique content and digital media company, jackieGLDN|studio.
