Make Me Better Thrive

As the cold weather sets in, there’s nothing quite like a bowl of hearty, nutritious soup to warm you up from the inside out. Not only are soups comforting and delicious, but they can also be incredibly healthy, packed with vitamins, minerals, and other essential nutrients. Here are some healthy soup recipes that are perfect for keeping you cozy and nourished all winter long, along with explanations of why each soup is good for you.

1. Classic Chicken and Vegetable Soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 potato, diced
• 1 zucchini, diced
• 1 cup green beans, chopped
• 1 cup corn kernels
• 4 cups low-sodium chicken broth
• 2 cups cooked, shredded chicken
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until softened.
2. Add the carrots, celery, potato, zucchini, and green beans. Cook for about 5 minutes, stirring occasionally.
3. Pour in the chicken broth and bring to a boil. Reduce the heat and simmer for about 20 minutes, or until the vegetables are tender.
4. Stir in the cooked chicken, corn, thyme, salt, and pepper. Simmer for another 10 minutes.
5. Serve hot, garnished with fresh parsley.

Why It’s Healthy:
This classic chicken and vegetable soup is a balanced meal in a bowl. It’s rich in protein from the chicken, which is essential for muscle repair and growth. The variety of vegetables provides a range of vitamins, minerals, and fiber, which are important for overall health and digestion. The use of low-sodium broth helps keep the sodium content in check, supporting heart health.

2. Butternut Squash and Apple Soup

Ingredients:

• 1 butternut squash, peeled and cubed
• 2 apples, peeled, cored, and chopped
• 1 onion, chopped
• 2 tablespoons olive oil
• 4 cups vegetable broth
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• Salt and pepper to taste
• 1/2 cup coconut milk

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the butternut squash, apples, and onion with olive oil, and spread on a baking sheet. Roast for 25-30 minutes, until tender.
2. Transfer the roasted vegetables to a large pot. Add the vegetable broth, cinnamon, nutmeg, salt, and pepper. Bring to a boil, then reduce heat and simmer for 10 minutes.
3. Use an immersion blender to puree the soup until smooth. Stir in the coconut milk and heat through.
4. Serve hot, with an extra drizzle of coconut milk if desired.

Why It’s Healthy:
Butternut squash is rich in vitamins A and C, which support immune function and skin health. Apples add a natural sweetness and additional fiber, aiding digestion. Coconut milk provides healthy fats that can help keep you satiated and add a creamy texture without dairy. The spices add flavor while also offering anti-inflammatory properties.

3. Lentil and Spinach Soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 cup dried lentils, rinsed
• 4 cups vegetable broth
• 2 cups water
• 1 can (14.5 ounces) diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 4 cups fresh spinach, chopped
• Juice of 1 lemon

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until softened.
2. Add the carrots and celery, and cook for about 5 minutes.
3. Stir in the lentils, vegetable broth, water, diced tomatoes, cumin, smoked paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-35 minutes, until the lentils are tender.
4. Stir in the chopped spinach and cook for another 5 minutes, until wilted.
5. Remove from heat and stir in the lemon juice. Serve hot.

Why It’s Healthy:
Lentils are a fantastic source of plant-based protein and fiber, which help keep you full and support digestive health. Spinach is packed with iron, vitamins, and antioxidants, which are crucial for energy production and immune function. The spices not only enhance the flavor but also provide anti-inflammatory benefits.

4. Creamy Tomato Basil Soup

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 4 garlic cloves, minced
• 2 cans (28 ounces each) crushed tomatoes
• 4 cups vegetable broth
• 1 cup fresh basil leaves, chopped
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1/2 cup Greek yogurt

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until softened.
2. Stir in the crushed tomatoes, vegetable broth, basil, oregano, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes.
3. Use an immersion blender to puree the soup until smooth.
4. Remove from heat and stir in the Greek yogurt until well combined.
5. Serve hot, garnished with additional fresh basil if desired.

Why It’s Healthy:
Tomatoes are rich in lycopene, an antioxidant linked to reduced risk of chronic diseases. Basil adds not only flavor but also essential vitamins and minerals. Greek yogurt provides protein and probiotics, which support gut health and add creaminess without the need for heavy cream.

5. Miso Soup with Tofu and Seaweed

Ingredients:

• 4 cups water
• 1/4 cup miso paste
• 1 cup tofu, cubed
• 1/4 cup dried seaweed
• 1 green onion, sliced
• 1/2 cup mushrooms, sliced
• 2 cups baby spinach

Instructions:

1. Bring the water to a simmer in a large pot. Add the miso paste and stir until dissolved.
2. Add the tofu, seaweed, green onion, and mushrooms. Simmer for 10 minutes.
3. Stir in the baby spinach and cook for another 2-3 minutes, until wilted.
4. Serve hot.

Why It’s Healthy:
Miso paste is a fermented food, providing probiotics that support gut health. Tofu is a great source of plant-based protein and contains all nine essential amino acids. Seaweed is rich in iodine, which is important for thyroid function, and other trace minerals. Spinach and mushrooms add additional vitamins and fiber, making this soup nutrient-dense and beneficial for overall health.

These healthy soup recipes are perfect for keeping you warm and nourished throughout the winter months. Not only are they delicious and comforting, but they’re also packed with nutrients to support your overall health. Try incorporating these soups into your meal rotation to enjoy their numerous benefits and savor the cozy flavors of winter.