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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

 

  1. 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

  1. 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