3 Healthy Soups to Warm Your Soul
Winter is over but there’s still time to enjoy the benefits of a hearty and healthy bowl of soup. These three simple recipes will surely become some of your favorites, not only for their taste but for their nourishing nutrients that will do your body good.
Vitamin-Packed Veggie Soup
This tasty soup is chock-full of iron and vitamins A and C, your best allies in combatting the dreaded flu.
1 tbs extra virgin olive oil
1 red onion, finely chopped
3 garlic cloves, chopped
½ cup parsley, stalks chopped, leaves reserved
1 green or yellow zucchini, chopped
2 celery stalks, finely chopped
1 head broccoli, chopped
1 bay leaf
8 cups vegetable or chicken stock
400g can chickpeas, drained
300g baby spinach leaves
Juice of 1 lemon
Thick Greek-style yoghurt, to serve
Heat a large saucepan, over medium-high heat, add olive oil. Add the onion, garlic, parsley stalks, zucchini, celery, broccoli stalk and bay leaf. Cook, stirring occasionally, for 10 minutes or until vegetables have softened.
Increase heat to high then add the stock and chickpeas. Bring to a boil and let boil for 5 minutes. Add broccoli florets, parsley leaves and spinach. Reduce heat to medium and cook for 5 minutes or until the broccoli is tender.
Remove the bay leaf and add lemon juice. Puree the soup and add salt and pepper if desired.
Divide the soup among bowls and add a dollop of yogurt.
Veggie and Chicken Turmeric Soup
Turmeric, the prominent spice in this soup, is key to aiding proper digestion. Make up a batch to keep tummy troubles at bay.
6 cups water
4 cups vegetable or chicken broth
2 large chicken breasts, raw
1 tablespoon turmeric
2 teaspoons cumin
2 teaspoons sea salt
1 cup peas (frozen)
1 large red onion, diced
4 carrots, chopped
2 large potatoes, diced
1 zucchini, diced
2½ tablespoons olive oil
In a large pot, heat olive oil on medium heat.
Add onion and cook 3 minutes.
Add remaining vegetables and cook 4-8 minutes until softened.
Add raw chicken breasts, water, broth, and spices.
Cover and bring to a boil.
Once boiling, reduce heat to medium low and let simmer until the chicken breasts are done.
Remove the chicken and cut it into bite-sized pieces or shred it using two forks.
Return the chicken to the pot and simmer for an additional 10 minutes.
Vegan Minestrone Soup
This vegan minestrone soup is an antioxidant dream with a bounty of green vegetables (peas, kale and zucchini) and other yummy veggies. Served with crispy homemade croutons, this nutrient-dense soup will keep you satisfied.
5 cloves garlic, minced
3 tablespoons extra-virgin olive oil, divided
1 cup cubed baguette
1 cup chopped leek
1 cup chopped carrots
3 cups low-sodium vegetable broth
3 cups water
1 teaspoon kosher salt
1 cup of small pasta
1 zucchini, halved lengthwise and thinly sliced
1 (15 ounce) can white kidney, rinsed
3 cups chopped kale
1 cup frozen peas, thawed
½ teaspoon ground pepper
Preheat oven to 350 degrees F. Cook garlic and 2 tablespoons oil in a skillet over medium heat, stirring constantly, until the garlic is softened, 2-3 minutes. Add bread; toss to coat. Spread the mixture evenly on a baking sheet. Bake until toasted, 8 to 10 minutes.
Meanwhile, heat the remaining 1 tablespoon of oil in a large pot over medium-high heat. Add leek and carrots; cook, stirring occasionally, until softened, 7-8 minutes. Add broth, water and salt; cover and bring to a boil over high heat. Add pasta and reduce heat to medium-high; cook uncovered, stirring often, for 5 minutes. Add zucchini; cook, stirring occasionally, until the pasta is al dente, about 5 minutes. Stir in beans, kale, peas and pepper. Cook, stirring occasionally, until the kale wilts a little, about 3 minutes. Divide soup into bowls and serve with croutons on top.