3 Cozy Soup Recipes Packed with Nutrients

Healthy & Delicious Meals for Winter

When the days turn colder and the nights turn longer, there's nothing like a piping hot bowl of soup to warm you from the inside out. Not only is soup comforting, but it can also be a nutritional powerhouse, filled with vitamins, minerals, and hearty ingredients to keep you energized through the winter months. Below are three nourishing and easy-to-make soup recipes that will bring joy to your table while simultaneously supporting your health.

Cold-Fighting Couscous Chicken Soup

This vibrant soup is a true ally during cold and flu season. Packed with immune-boosting ingredients like garlic, turmeric, and ginger, it helps keep ailments at bay while providing comfort and warmth.

Ingredients:

• 2 boneless, skinless chicken breasts (or rotisserie chicken for convenience)
• 1 cup cooked couscous
• 4 cups chicken broth
• 2 medium carrots, sliced
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 1 tablespoon freshly grated ginger
• 1 teaspoon turmeric powder
• 1 lemon, juiced
• Fresh parsley for garnish
• Salt and pepper to taste

Instructions:

1. Cook chicken in a pot of boiling water until tender, then shred it with a fork. (Skip boiling if using rotisserie chicken.)
2. Heat a large pot over medium heat, adding garlic and ginger to blend flavors.
3. Add carrots, celery, and turmeric. Sauté for 2-3 minutes, then pour in the chicken broth.
4. Simmer for 15 minutes, then stir in the shredded chicken and cooked couscous.
5. Season with salt, pepper, and a splash of lemon juice. Finally, garnish with parsley before serving for added freshness.

Health Benefits:

Ginger and turmeric are natural anti-inflammatories, helping your body recover faster from illnesses. Chicken provides protein to repair muscles, while couscous offers a quick and healthy energy boost. This soup is also easy to digest, making it ideal for sick days.

Hearty Vegetable Wild Rice Soup

This thick and satisfying soup is a perfect vegetarian option for chilly nights. Featuring an array of seasonal vegetables and whole grains, it’s a nutrient-dense meal you’ll want to make again and again.

Ingredients:

• 1 cup wild rice, rinsed
• 4 cups vegetable broth
• 2 medium potatoes, diced
• 2 carrots, diced
• 1 cup diced butternut squash
• 1 cup mushrooms, sliced
• 1 cup chopped kale or spinach
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 teaspoon thyme
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Cook wild rice according to package instructions. Set aside.
2. Heat olive oil in a large pot over medium heat and sauté garlic, carrots, and butternut squash for about 5 minutes.
3. Add mushrooms, thyme, and smoked paprika, allowing the vegetables to soften.
4. Pour in the vegetable broth and bring it to a boil. Reduce the heat and simmer for 15 minutes or until the vegetables are tender.
5. Stir in the cooked wild rice and kale, letting it wilt into the soup.
6. Adjust seasoning and serve hot with a slice of whole-grain bread.

Health Benefits:

This soup is brimming with fiber from kale and wild rice, aiding digestion and keeping you full for longer. Butternut squash provides a dose of vitamin A for healthy skin and eyes, while mushrooms contribute minerals like selenium and potassium.

Creamy Tomato Basil Soup with a Nutritious Twist

Tomato soup is a classic winter favorite, but this version skips the heavy cream. Instead, it uses cashews to achieve a creamy texture while also boosting the nutrient content.

Ingredients:

• 6 large vine-ripened tomatoes, quartered
• 1 red bell pepper, seeds removed and chopped
• 1 medium onion, diced
• 4 garlic cloves, peeled
• 3 cups vegetable broth
• 1 cup raw cashews (soaked in water for 2 hours)
• 1 handful of fresh basil leaves
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F. Toss tomatoes, bell pepper, onion, and garlic with olive oil, spreading them on a baking sheet. Roast for 25 minutes.
2. Blend the roasted vegetables with soaked cashews, vegetable broth, and basil until smooth.
3. Pour the mixture into a pot and simmer over medium heat for 10 minutes, stirring occasionally.
4. Season with smoked paprika, salt, and pepper to taste. Serve with an extra drizzle of olive oil and chopped basil.

Health Benefits:

Tomatoes are rich in antioxidants, particularly lycopene, which promotes heart health and reduces inflammation. Additionally, cashews add healthy fats and protein, making this soup not only flavorful, but also incredibly nourishing.

Incorporating Soup as Your Go-To Winter Meal

These recipes showcase just how versatile and beneficial soups can be. They’re a fantastic way to get your daily servings of vegetables, boost your immune system, and stay hydrated. During the frosty months, nothing beats a warm bowl of soup made with love and care. Experiment with these recipes or add your favorite ingredients to make them your own. Your body and taste buds will thank you!

For additional health advice, contact Henry County Hospital at (419) 592-4015 today to schedule an appointment with a medical professional.