By Coach Marisa Seitz
What better way to warm up on a cold winter day than with a delicious bowl of soup? These three soup recipes are packed with nutrients and are sure to keep you warm even on a cold winter night!
Lentil Soup:
Lentils are a type of legume that is protein packed and high in fiber which may help to lower cholesterol levels.
Total time: 1 hr 15 min
Prep: 30 min
Cook: 45 min
Yield: 6 to 8 servings
| Ingredients:
2 T olive oil 1 C chopped onion ½ C chopped carrot ½ C chopped celery 2 tsp salt 1 lb lentils (rinsed) 1 C peeled and chopped tomatoes 2 quarts chicken or vegetable broth ½ tsp freshly ground coriander ½ tsp freshly ground toasted cumin ½ tsp freshly ground grains of paradise |
Directions: Place the olive oil into a large 6-quart Dutch oven and set over medium heat. Once hot, add the onion, carrot, celery and salt and sweat until the onions are translucent, approximately 6 to 7 minutes. Add the lentils, tomatoes, broth, coriander, cumin and grains of paradise and stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes. Using a stick blender, puree to your preferred consistency. Serve immediately.
Nutritional Information per serving:
Calories: 372
Total Fat: 8 g
Sodium: 762 mg
Carbohydrates: 55 g
Dietary Fiber: 13 g
Protein: 24 g
Sugar: 5 g
- Ginger Carrot Soup
Consuming ginger provides many benefits including relief of muscle pain and soreness.
Total: 55 min
Prep: 25 min
Cook: 30 min
Yield: 8 servings
| Ingredients:
2 T olive oil 1 C chopped sweet onion Kosher salt 1 T minced garlic 1 T minced peeled ginger 2 lb carrots, peeled and chopped 1 medium russet potato, peeled and chopped 6 C low sodium chicken or vegetable broth ¼ C pine nuts 1 1/3 C plain low-fat Greek yogurt 1 teaspoon honey 1 tsp fresh thyme Freshly ground pepper |
Directions: Combine the olive oil and onion in a Dutch oven or heavy pot over medium-high heat. Sprinkle with 1/2 teaspoon salt and cook, stirring, 10 minutes, until just starting to caramelize. Add the garlic and ginger and cook, stirring, 2 more minutes, being careful not to burn the mixture. Stir in the carrots, potato and the chicken or vegetable stock. Bring to a simmer, cover and cook until the carrots and potato are very tender, 15 to 18 minutes. Keep warm. Meanwhile, in a small sauté pan over high heat, lightly toast the pine nuts. Set aside to cool. In a small bowl, combine the yogurt, honey, thyme and 1/2 teaspoon pepper. Puree the soup with an immersion blender until very smooth (or puree in a regular blender in batches). Adjust the seasoning with salt and pepper and serve with a dollop of the yogurt mixture and some pine nuts.
Nutritional Information per serving:
Calories: 183
Total Fat: 8 g
Sodium: 319 mg
Carbohydrates: 23 g
Dietary Fiber: 4 g
Protein: 8 g
- Quick and Easy Black Bean Soup
Black beans are a great source of fiber and protein.
Total time: 15 min
Prep: 5 min
Cook: 10 min
Yield: 1 serving
| Ingredients:
2 medium tomatoes 400 g black beans, drained (240g or 1 1/4 cups when drained) 1 tsp smoked paprika 1 tsp hot chili powder 1/2 tbsp chipotle hot sauce (or other hot sauce) Salt & Black pepper To serve: Greek yogurt or sour cream, chopped spring onions, chopped (cilantro), lime juice, grated cheese, diced tomato, etc |
Directions: Dice the tomatoes, and add them to a small saucepan with the remaining soup ingredients. Cook over a medium heat for around 10 minutes, until the tomatoes are soft. Squash the tomatoes with the back of the spoon, and season to taste. If you’d like a thinner soup, just add a dash of water. Serve the black bean soup with your choice of garnish.
Nutritional Information per serving:
Calories: 289
Total Fat: 1.8 g
Sodium: 466 mg
Carbohydrates: 54.5 g
Dietary Fiber: 14.4 g
Protein: 17.6 g