Winter is knocking at the door. No matter what part of the country you live in, you must have experienced at least a few degrees of temperature drop by now. Cold weather means only one thing – it’s time for vitamin bombs to strengthen immunity and lift the mood. Having already presented you with recipes for seasonal apple salad, keto hot chocolate, turmeric tea and winter smoothies, today we focus on the warm, thick and flavorful winter soup that has the ability to warm you with one spoonful. Here are some quick and easy soup suggestions to tantalize your taste buds.
Hearty winter soup in 5 recipes for comfort on cold days
In order not to exhaust your body, food in winter should be warm and emphasize plant-based foods. This means that at least 2/3 of the menu should consist of seasonal vegetables, providing the necessary minerals and vitamins for healthy and beautiful hair and skin. In this context, it is logical that in this season it is not recommended to follow restrictive diets, since the autumn-winter changes are already aggressive enough for a person. However, the cited recipes fall into the list of low-calorie preparations, which at the same time contain enough nutrients to maintain your tone and full shape.
Winter lentil and chard soup
ingredients
- 1 tablespoon of olive oil
- 1 diced onion
- 3 carrots, diced
3 celery stalks, diced - 2 minced garlic cloves
- 5 bunches Swiss chard stems and leaves, roughly chopped
- 1 cup butternut squash, diced
- 1/2 tablespoon dried thyme
- 1/2 teaspoon dried oregano
- 1/2 tablespoon sea salt
- 1/2 tablespoon ground black pepper
- 1/2 cup green lentils
- 420 g canned tomatoes, diced with juice
- 420 g chickpeas, rinsed and drained
- 5 cups of vegetable broth
- 1/2 cup grated Parmesan
Instructions
Pour the olive oil into a large pot and heat it over medium heat. Add the onion, carrots, celery and garlic and sauté for 5-8 minutes or until the vegetables are tender.
Then add the chard stalks, pumpkin cubes, dried herbs, salt and pepper. Toss to coat with butter and spices and cook for 1 minute.
Add the remaining ingredients (except the Swiss chard and Parmesan cheese) to the pan. Bring the mixture to a boil, cover, reduce the heat, and simmer for 20 to 25 minutes, or until the squash is tender and the lentils are cooked.
Stir in the chard leaves and cook until softened, about 1 to 2 minutes.
Finally, divide the light winter soup into bowls and garnish with Parmesan cheese if desired. Have a nice lunch!
Thick Potato Winter Soup (Whole30 Diet, Paleo)
ingredients
- 450 g bacon, cut into 2.5 cm pieces
- 3 tablespoons bacon fat
- 1 chopped onion
- 4 minced garlic cloves
- 1300 g potatoes, peeled and cut into small pieces (about 1 cm)
- 3 tablespoons tapioca or arrowroot flour
- 4 cups chicken bone broth
- 1 can of full fat coconut milk (400 g)
- 3 tablespoons of nutritional yeast
- 1 teaspoon of fine sea salt
- 1/4 teaspoon black pepper
- chopped green onion for garnish
- additional sea salt and pepper to taste
Instructions
First, heat a large pot over medium-high heat and add the bacon to cook. Once crisp, use a slotted spoon to drain the bacon on a paper towel and reserve for later. Reserve about 3-4 tablespoons of bacon grease in the pan and discard the rest. Reduce the heat to medium and add the onion. Let them fry for about 3 to 5 minutes or until they are soft and fragrant.
Second, add the garlic and cook for another minute until softened. Then add the potatoes and mix. Sprinkle the tapioca flour over the potatoes and mix well. Also add the stock, coconut milk, salt, pepper and nutritional yeast. Stir to combine well. Bring the mixture to a boil over medium-high heat and cook until the potatoes are tender, about 10 to 12 minutes. Reduce heat to medium-low.
Now pour half of the winter vegetable soup into another pot. The other half is reduced to a smooth puree in a blender. The pureed soup is then mixed with the halves in pieces and mixed well. Alternatively, if you want a creamier seasonal soup with fewer potato chunks, you can puree another portion.
So, add 3/4 of the bacon to the soup and simmer for a few minutes. The bacon will make the soup more salty, so don’t add more salt until you’ve allowed the flavors to blend. After about 5 minutes, taste the soup and season with more sea salt and pepper, if desired.
Garnish with very thinly sliced green onions before serving. Or store in the refrigerator for up to 4 days.
Easy and slimming vegetable soup – winter recipe
ingredients
- 1 medium sweet potato, peeled and cut into 2 cm cubes
- 3 large carrots, peeled and chopped
- 1 stalk celery, diced
- 1 small onion, diced
- 1 minced garlic clove
- 1 pinch kosher or sea salt more or less to taste
- 1/2 teaspoon black pepper
- 1/8 teaspoon cayenne pepper
- 1 teaspoon red pepper
- 1 bay leaf
- 420 g white beans, rinsed and drained
- 4 cups low-sodium vegetable broth
- 1 can (400g) diced tomatoes (without added salt)
- 4 cups baby spinach
- 1 tablespoon plus 1 teaspoon extra virgin olive oil
Instructions
Place all ingredients except the spinach and olive oil in a casserole dish. Cover and cook over low heat until the vegetables are tender, stirring occasionally to prevent sticking. Then add the spinach, stir, and continue to cook until softened, about 5 minutes. Serve and enjoy!
Tip: If you prefer a thicker preparation, remove some of your winter soup, mash the ingredients with a fork, place back in the casserole, stir and continue to cook for 3 to 5 minutes. When ready to serve, drizzle a little olive oil over each bowl of soup.
Note: Olive oil helps the body absorb nutrients more efficiently and supports a healthy digestive system.
Recipe for Italian winter soup with turkey sausages
ingredients
- 1 tablespoon of olive oil
- 200-300 g turkey sausage, sliced
- 1 small chopped onion
- 1 minced garlic clove
- 2 cups diced tomatoes
- 4-5 cups low-sodium chicken or vegetable broth
- 1 can (400g) rinsed white beans
- 1 tablespoon of dried herbs such as parsley, oregano, thyme, and rosemary
- 2 cups of spinach
- 1/2 cup small whole-wheat pasta such as bow ties or elbows
- salt and pepper to taste
Instructions
First, heat the olive oil in a large saucepan over medium heat. Add the chopped sausage and fry for about 3 minutes. Also add the chopped onion and garlic and simmer for 4-5 minutes until the onion is soft and the sausage is browned. Add the chopped tomatoes and cook for another 3 minutes.
Pour in the stock and white beans. Sprinkle with the dried herbs and bring to a boil. Reduce heat to low, then simmer for 10 to 15 minutes.
Finally, add the spinach and uncooked pasta. Return to medium-high heat, then reduce heat to low. Cover the pot and simmer for about 10 minutes until the pasta is tender.
Easy recipe for homemade mushroom soup
ingredients
- 4 cups of boiling water
- 2 cups of dried porcini mushrooms
- 1 tablespoon cornstarch
- 1 tablespoon of soy sauce
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
- 2 tablespoons of olive oil
- 2 cups chopped shallots
- 1 minced garlic clove
- 1 glass of sherry wine
- 1400 g slices of fresh assorted mushrooms
- 1 ½ tablespoons chopped fresh thyme
- ½ cup heavy cream
Instructions
Stage 1
First pour 2 cups of boiling water over the mushrooms. Let it rest for 20 minutes. Drain the mushrooms in a colander over a bowl, reserving the broth. Strain the liquid through a cheesecloth-lined colander into a bowl. Stir the cornstarch, soy sauce, salt, pepper, and remaining 2 cups boiling water into the mushroom broth. Set aside.
2nd step
Heat the oil in a medium-high nonstick skillet over medium-high heat. Add shallots and garlic; cook, stirring occasionally, until shallots soften, 4 to 5 minutes. Add the sherry. Bring to a boil and cook for 30 seconds. Remove from heat.
Step 3
Mix together the porcini mushrooms, stock mixture, shallot mixture, fresh mushrooms and thyme in a large saucepan. Cover and cook over high heat until the vegetables are very tender and the flavors have blended. Then remove the lid and cook until slightly thickened, about 20 minutes.
Transfer 2 cups of soup to a blender. Remove the center part of the lid to allow the steam to escape; attach the lid to the blender. Place a clean cloth over the lid opening to prevent splashes. Blend until smooth, about 10 seconds. Return pureed wintergreen to pot; carefully add the cream. Ladle soup into bowls and serve hot.
Sources : pulses.org
paleorunningmomma.com
skinnyms.com
wishfulchef.com
eatingwell.com