Healthy Soup Recipes

There’s nothing quite like a warm bowl of soup to bring comfort when the temperature drops. When you're craving something cozy, these healthy soup recipes are perfect for cold-weather nourishment. Packed with lots of flavor and wholesome ingredients, each recipe offers a delicious way to stay warm while keeping your wellness goals in check. Let’s simmer up some winter comfort!

Crockpot Chicken and Tomato Soup. 

‍Ingredients:

• 8 frozen skinless boneless chicken breasts
• 2 tablespoons Italian Seasoning (sodium free)
• 1 tablespoon dried basil
• 2 cloves garlic, minced
• 1 large onion, chopped
• 2 14 oz. can of coconut milk (full fat), shake before opening to avoid separation
• 2 14 oz. can dice tomatoes and juice
• 2 cups of low sodium chicken broth
• 1 small can of tomato paste
• 1⁄2 jar of your favorite tomato sauce
• Sea Salt and pepper to taste

‍Instructions.

1. Put all the above ingredients into the crock-pot, cook for 9 hours on low.
2. After 9 hours take two forks and shred the chicken, set the crock-pot on warm till ready to serve (make sure to taste it before serving to make sure there is enough salt and pepper)

Sweet Potato Black Bean Chil.

Ingredients.

• 1 Tbsp extra virgin olive oil
• 1 Tbsp chili powder
• 1 1⁄2 C filtered water
• 1 1⁄2 tsp coriander
• 1 1⁄2 tsp cumin
• 1 tsp chipotle spice
• 1 tsp sea salt
• 1 green pepper
• 1 medium onion
• 2 fresh tomatoes or 1 can tomatoes
• 2 cloves garlic
• 1 large sweet potato
• 2 cups frozen or raw corn
• 2 cans black beans, drained and rinsed (even better: 4 C cooked black beans)
• Optional: 1⁄2 - 1 jalapeño (seeded, if you don’t want your chili spicy}

Instructions.

1. Chop the sweet potato into 1-inch cubes. Heat the oil in a medium saucepan. Dice the onion, green pepper, garlic, and optional jalapeño. Add to the pan and cook until the onion is translucent.
2. Stir in the chili powder, cumin, chipotle, and coriander and cook for another minute. Stir in the sweet potato, then add the tomatoes, beans, corn, water, and salt. Bring the chili to a boil, then lower the heat and simmer for 40 min, or until the sweet potato is cooked through.
3. Adjust seasonings to taste. Garnish with avocado and yogurt (in place of sour cream). If you think the chili will be too spicy for your taste, remove the chipotle.

Tomato and Vegetable White Bean Soup.

A hearty 1-pot winter soup that’s brothy and tomato infused and chock full of hearty veggies like squash, kale and potatoes. White beans provide extra protein and a buttery finish. The perfect healthy lunch or dinner for colder months.

Prep time: 15 mins | Cook time: 45 mins | Serves 6

Ingredients.

• 2 Tbsp olive or coconut oil
• 1 large white or yellow onion, diced
• 3 cloves garlic, minced
• 1 cup carrots, sliced
• 1⁄2 tsp each sea salt and black pepper + more to taste
• 1 tsp dried basil, oregano and garlic powder
• 1⁄2 pound red potatoes, quartered
• 2 yellow squash or zucchini, sliced
• 2 14.5 oz cans fire roasted tomatoes
• 1 15 oz can tomato sauce
• 5 cups veggie stock (add more salt if needed when using reduced sodium)
• 1 15 oz can white beans, rinsed and drained
• 3 cups kale (or other sturdy green), chopped

Instructions.

1. Heat a large pot or Dutch oven over medium heat and prep veggies.
2. Add 2 Tbsp oil, then onion, garlic, carrot and stir. Season with salt, pepper and spices and stir again to coat.
3. Next add squash, potatoes, fire roasted tomatoes, tomato sauce and veggie stock. Bring soup to a simmer and then reduce heat to low and cover. Continue cooking for 15 minutes, then add beans, another pinch of salt and pepper, and stir. If the soup starts boiling,lower heat to just a light simmer.
4. Cook for another at least another 10 minutes to let the flavors build, and then add kale, stir and cover. Cook for 5 minutes more. Taste and adjust seasonings as needed. Serve with a hearty bread.

Curried, Kale, Potato Lentil Soup.

Prep Time: 10 minutes | Cook Time: 35 minutes | Serves: 4-6

Ingredients.

• 1 Tbsp. olive oil
• 1⁄2 cup diced yellow or white onion
• 1 tsp. minced fresh ginger
• 2 whole carrots, peeled and chopped
• Pinch sea salt + black pepper, plus more to taste
• 3 cloves garlic, minced
• 3 cups diced potatoes (1 used 1⁄2 peeled sweet potato, 1⁄2 unpeeled yellow potato)
• 1 1⁄2 Tbsp. curry powder
• 5-6 cups vegetable broth
• 1 cup green lentils, thoroughly rinsed and drained
• 1⁄2 Tbsp. sugar
• 4 cups chopped green or purple kale
• Fresh chopped cilantro (optional)
• Lemon juice (optional)
• Bread or Flatbread

Instructions.

1. Heat a large pot over medium heat. Once hot, add oil , onion, ginger, and carrots.
2. Season with a pinch each sea salt and black pepper and stir. Cook for 3-5 minutes, stirring frequently until onions are soft and fragrant.
3. Add garlic and potatoes and stir. Cook for 3-4 minutes to brown slightly, and then add curry powder. Stir to coat. Cook 2 minutes more.
4. Add 5 cups vegetable broth and increase heat to medium-high. Once at a low boil, add lentils, stir, and reduce heat to low. Simmer for 20-25 minutes, uncovered, or until lentils and potatoes are tender.
5. Taste and adjust seasonings, adding sugar for a little sweetness (optional), more curry powder for intense curry flavor, or sea salt and pepper for more balance.
6. If the soup has thickened too much, add remaining 1 cup vegetable broth, stir, and cook until warmed through.
7. In the last few minutes of cooking, add the kale and cover to steam until tender but still vibrant green. About 2-3 minutes.
8. Serve immediately as is or with cilantro and fresh lemon juice (optional)

These healthy soup recipes are sure to keep you warm, satisfied, and energized all season long. Whether you're meal prepping for the week or just need a quick bowl of comfort, there's something here to ladle up and love.

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