Soup’s On: Recipes for a Chilly Day
Brrrrr – it officially feels and looks like winter. If your plans don’t include going outside anytime soon, take an afternoon or evening to make a hearty soup or stew that’s both healthy and comforting.
Soup can be prepared in various ways: with vegetables, meat, chicken or even legumes and rice. The way soup is prepared helps preserve the nutritional value in the broth even after cooking, often making it high in vitamins, minerals and protein.
If you’re looking for some delicious and healthy options, look below for a diverse variety of soups to help you stay nice and warm during the winter weather and beyond.
Looking for other recipes? Check out some of these options below:
Photo credit: A Healthier Michigan
- 5 cups broccoli florets (about 16 oz.), finely chopped
- 1 cup shredded carrots
- 1 medium yellow onion, finely diced
- 3 cloves garlic, minced
- 4 oz. reduced fat cream cheese (do not use fat free)
- 1 tsp. dried oregano
- 1/4 tsp. freshly grated nutmeg
- 1 tsp. Italian seasoning
- 2 1/2 cups reduced sodium chicken or vegetable broth
- 1 cup fat-free half and half (the fattier your milk the creamier your soup)
- 1 (12 oz.) can 2% evaporated milk
- 1/2 tsp. kosher salt
- 1/4 tsp. black pepper
- 1 (8 oz.) block sharp cheddar cheese, grated
- 1-2 cups shredded extra sharp cheddar cheese
Healthier Broccoli and Cheddar Soup
1. Place the broccoli, carrots, onion, and garlic in the bottom of 5-to-6-quart slow cooker. Top with the cream cheese, oregano, nutmeg, and chicken broth. Stir to evenly distribute the ingredients. Cover and cook on high for 2 hours or low for 4-6 hours, until the broccoli is tender.
2. Remove the lid and stir in the half and half and evaporated milk, slowly.
3. Place the lid back and let cook on low for 10-20 minutes until warmed through.
4. Then, stir the salt, pepper, and grated cheese. Taste and add additional salt and pepper as desired. Recover and cook on high until the cheese is fully melted and the soup is hot, about 5 additional minutes. Serve warm. Enjoy!
- ½ cup chopped onions
- 1 garlic clove, minced
- 1 Tbsp. fresh thyme
- 5 cups vegetable or chicken stock
- 2 pears, peeled, cored and chopped
- ¾ cup chopped celery
- 2 large carrots, peeled and chopped
- 2 sweet potatoes, peeled and chopped
- 1 cup low fat plain Greek yogurt
- 1 Tbsp. EVOO
- 1 tsp. turmeric
- 1 pinch nutmeg
- 2 Tbsp. honey
- 1 Tbsp. freshly squeezed lemon juice
- ½ tsp. salt
Creamy Sweet Potato and Pear Soup
1. Heat a large pot over medium heat. Add in EVOO, onions, celery and carrots. Cook until the onions appear translucent and soft.
2. Add in the turmeric and garlic, cook for an additional 30 seconds. Add in the broth, sweet potatoes, pears and salt and stir until well blended.
3. Cook mixture over medium-low heat for 30-40 minutes, or until the vegetables have softened. Remove from heat.
4. Puree the mixture with a hand blender or in a regular blender. Add in the nutmeg and lemon juice. Stir until combined. Whisk in the Greek yogurt until combined.
5. Garnish with thyme sprigs and serve!
- About 1 lb. boneless, skinless chicken breast or thighs
- 4 cups chicken stock
- 1 (10 oz.) can of red enchilada sauce
- 1 medium yellow onion, chopped
- 1 small green bell pepper, cored and chopped
- 1 (14 oz.) can of black beans, rinsed and drained
- 1 (14 oz.) can of fire-roasted diced tomatoes, with juice
- 1 (15 oz.) can of whole-kernel corn, drained
- 1 (4 oz.) can diced green chiles
- 3 cloves minced garlic
- 1 tsp. ground cumin
- 1 tsp. chili powder
- ½ tsp. oregano
- Salt and pepper to taste
- Garnish and serve with any of the following: shredded cheddar cheese, sour cream or plain Greek yogurt, tortilla chips or strips, sliced avocado, chopped fresh cilantro
Chicken Enchilada Soup
1. Add all ingredients (except garnish ideas) to slow cooker.
2. Cook on high for 3-4 hours or on low for 6-8 hours. Cook until chicken is cooked through.
3. Shred chicken with two forks before serving.
4. Serve warm with optional garnishes. Enjoy!
Photo credit: kae71463
- 2 Tbsp. red curry paste
- 2 cans coconut milk
- 2 cups chicken stock
- 2 Tbsp. fish sauce
- 2 Tbsp. brown sugar
- 2 Tbsp. peanut butter
- 1 1/2 pounds chicken breasts cut into 1 1/2 inch pieces
- 1 red bell pepper, seeded and sliced into 1/4 inch slices
- 1 onion, thinly sliced
- 1 heaping Tbsp. fresh ginger minced
- 1 cup frozen peas, thawed
- 1 Tbsp. lime juice
- cilantro for garnish
Slow Cooker Thai Chicken Soup
1. Mix the curry paste, coconut milk, chicken stock, fish sauce, brown sugar and peanut butter in a slow-cooker bowl. Place the chicken breast, red bell pepper, onion and ginger in the slow cooker, cover and cook on high for 4 hours.
2. Add in the peas and cook for 1/2 hour longer. Stir in lime juice and serve with cilantro garnish. Enjoy!
- 1 tbsp. extra-virgin olive oil
- ½ cup finely chopped onion
- ½ cup finely chopped celery
- ½ cup carrot
- 2 cloves garlic, divided
- 6 cups reduced-sodium chicken broth
- 1 large bone-in chicken breast, (10-12 ounces), skin removed, trimmed
- 1/3 cup pearl barley
- 1 (15 oz.) can diced tomatoes
- 1 cup trimmed and diagonally sliced asparagus, (¼” thick)
- 1 cup fresh or thawed frozen peas
- ½ tsp. coarse salt
- Freshly ground pepper, to taste
- ½ cup lightly packed torn fresh basil leaves
- 1 strip orange zest, ( ½ by 2″)
Spring Chicken Barley Soup
1. Heat oil in a large saucepan over medium heat; add onion, celery and carrots, Cook, stirring, until beginning to soften, 2 to 4 minutes. Grate or finely chop 1 clove garlic; add to the pan and cook, stirring, until fragrant, about 1 minute. Add broth, chicken and barley. Bring to a gentle simmer. Cover and cook over low heat until the chicken is cooked through, about 20 minutes. Transfer the chicken to a plate with a slotted spoon. Return the broth to a simmer and cook until the barley is tender, 20 to 30 minutes.
2. Meanwhile, shred the chicken or cut into bite-size pieces; discard the bone.
3. When the barley is done, add the chicken, tomatoes and juice, asparagus, peas, salt and a grinding of pepper; return to a simmer. Cover and cook over low heat until the asparagus is tender, about 5 minutes more.
4. Coarsely chop the remaining garlic clove. Gather basil, orange zest and the garlic and finely chop together. Ladle the soup into bowls and sprinkle each serving with a generous pinch of the basil mixture.
- 1 large onion, diced
- 3 cloves garlic, minced
- 1 lb. lean ground beef
- ½ lb. lean ground turkey
- ¾ cup uncooked long grain brown wild rice
- 1 medium head cabbage, chopped (core removed)
- 2 cups carrots, diced
- 1.5 cups celery, diced
- 1 (28 oz.) can diced tomatoes
- 2 tbsp. tomato paste
- 6 cups beef broth
- 3 cups V8 or other vegetable juice
- 1 tsp. paprika
- 1 tsp. thyme
- 1 tbsp. Worcestershire sauce
- 1 bay leaf
- Salt and pepper, to taste
- Fresh lemon wedges
Unstuffed Cabbage Soup
1. In a large pot, brown onion, garlic, turkey and beef. Drain any fat.
2. Stir in chopped cabbage, carrots and celery. Let cook until slightly softened (about 3 minutes).
3. Add all remaining ingredients, bring to a boil and reduce heat to medium low. Cover and simmer on low until rice is fully cooked (about 30 minutes).
4. Let simmer to develop flavor for as long as you want. Just don’t reduce all the liquid away. Remove bay leaf.
5. Serve with a lemon wedge to squeeze over bowl of hot soup. Enjoy!