7 HEALTHY SOUP RECIPES TO ENJOY YEAR ROUND

 

BEET SOUP

  • 2 tablespoons avocado oil, or olive oil
  • 1 yellow onion
  • 3 garlic cloves, minced
  • 1 tablespoon fresh ginger, peeled and finely chopped
  • salt and pepper, to taste
  • 3 large beets, peeled and diced (or 4 beets, if smaller)
  • 1 medium parsnip, peeled and diced (approx 1 cup)
  • 4 cups vegetable broth, or more for desired texture

GARNISH

  • coconut cream or yogurt
  • parsley
  • black sesame seeds
  • cracked black pepper

INSTRUCTIONS 

  • Heat the avocado oil in a large stock pot on medium high heat. Add the onion and cook for 3-4 minutes, until softened.
  • Add the garlic, ginger, salt and pepper and cook for an additional 1-2 minutes, until fragrant.
  • Add the diced beets, diced parsnips and vegetable broth. Turn the heat to high and bring to a boil. Then reduce the heat to low, cover the pot and simmer for 25-30 minutes or until the beets are fork tender.
  • Use a ladle to transfer the soup to a high-powered blender. Blend for one minute or until creamy.
  • To serve, pour the soup into a bowl and garnish with coconut cream or yogurt, parsley, black sesame seeds and cracked black pepper.

NUTRITION

CALORIES: 145kcal, CARBOHYDRATES: 19g, PROTEIN: 2g, FAT: 7g, SATURATED FAT: 1g, SODIUM: 994mg, POTASSIUM: 394mg, FIBER: 4g, SUGAR: 9g, VITAMIN A: 521iu, VITAMIN C: 12mg, CALCIUM: 34mg, IRON: 1mg

SWEET POTATO SOUP RECIPE

  • 2 tablespoons avocado oil, or olive oil
  • 3 carrots, sliced
  • 1 yellow onion
  • 1 1/2 pound sweet potatoes, peeled and diced
  • 2 garlic cloves, minced
  • 1 tablespoon fresh ginger, finely chopped
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon paprika
  • 4 cups vegetable broth, or more for thinner consistency

GARNISH

  • watercress
  • pistachios
  • coconut cream or yogurt
  • red pepper flakes
  • cracked black pepper

INSTRUCTIONS 

  • Heat the oil in a large stock pot on medium high heat. Add the diced onion and carrots and stir frequently for 6-8 minutes, or until the carrots have softened slightly.
  • Add the garlic, ginger, red pepper flakes and paprika. Stir for 2-3 minutes or until fragrant.
  • Add the diced sweet potato and vegetable broth. Turn the heat to high and bring to a boil. Then reduce the heat to low, add a lid and simmer for 15-20 minutes, or until the sweet potato is fork tender.
  • Use a ladle to transfer the soup ingredients to a high-powered blender. Blend on high for one minute or until creamy. You can add more broth or water for a thinner consistency.
  • To serve, pour into a bowl and garnish with coconut cream or yogurt, chopped pistachios, red pepper flakes, cracked black pepper and watercress.

LISA'S TIPS

  • Try not to exceed 1 1/2 pounds of sweet potato, otherwise you may exceed the maximum fill line on your blender.
  • Remember that you can always add a little water or broth as necessary to achieve a thinner consistency.

NUTRITION

CALORIES: 254kcal, CARBOHYDRATES: 45g, PROTEIN: 4g, FAT: 7g, SATURATED FAT: 1g, SODIUM: 1069mg, POTASSIUM: 760mg, FIBER: 7g, SUGAR: 13g, VITAMIN A: 32374iu, VITAMIN C: 9mg, CALCIUM: 75mg, IRON: 1mg

ROASTED CAULIFLOWER SOUP

INGREDIENTS

  • 1 large head of cauliflower
  • 1 white or yellow onion
  • 3-4 garlic cloves, unpeeled
  • 2 tablespoons avocado oil, or olive oil
  • 1 teaspoons cumin
  • 1/2 teaspoons coriander
  • salt and pepper, to taste
  • 4 cups vegetable broth, or more for a thinner consistency

GARNISH

  • roasted cauliflower florets
  • toasted almond slices
  • thyme

INSTRUCTIONS 

  • Preheat your oven to 425F (220C).
  • Use a large knife to cut the cauliflower head in half through the stem, then quarters. Remove the florets from the quarters by slicing out the stem at a diagonal. Cut any large florets into small pieces.
  • Add the cauliflower florets to a baking sheet. Drizzle with avocado oil or olive oil and add the cumin, coriander, salt and pepper.
  • Use your hands to mix everything together on the baking tray.
  • Slice the onion in half, leaving on the outer skin. Rub a little oil on the cut side, then place the onion halves cut side down on the baking sheet.
  • Use a knife to slice one end off the unpeeled garlic cloves. This just makes it easier to squish them out after they've baked. Lay them on a piece of aluminum foil, drizzle with a little oil and wrap them in the foil.
  • Place the baking sheet in the oven and roast for 30-35 minutes, or until the edges of the cauliflower florets start to turn golden.
  • Save a few of the prettiest florets for garnish. Then transfer the remaining cauliflower to a high-powered blender. Remove the outer skin of the onion and the garlic cloves and add to the blender as well.
  • Pour the vegetable broth into the blender. Blend on high for one minute. If you'd like a thinner consistency, just add more broth or water.
  • To serve, add the roasted cauliflower soup to a bowl and top a couple roasted cauliflower florets, toasted almond slices and fresh thyme.

NUTRITION

CALORIES: 126kcal, CARBOHYDRATES: 14g, PROTEIN: 3g, FAT: 8g, SATURATED FAT: 1g, SODIUM: 985mg, POTASSIUM: 488mg, FIBER: 3g, SUGAR: 6g, VITAMIN A: 501iu, VITAMIN C: 72mg, CALCIUM: 47mg, IRON: 1mg

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