Warm Up With Winter Soup Filled With Antioxidants
What is it about fall and winter that makes us want to curl up beside a fire, with a nice bowl of hot winter soup? Winter soup and stews are incredibly comforting in these chilly days. But, who wants to deal with the canned versions? They’re full of sodium and preservatives that can make you feel worse! Winter soup is incredibly easy to whip up, and, if you make yours using fresh produce, they can be healthy too! Try these delicious winter soup and stews that are chock full of antioxidants. You’ll never have to suffer a winter cold again.
Turmeric Tomato Detox Soup
- 5 oz. cherry tomatoes, rinsed and cut in halves
- 1 can diced tomatoes with their sauce
- 1/2 cup low-sodium vegetable stock
- 1 small onion, finely diced
- 2 garlic cloves, minced
- 2 tsp. turmeric powder
- 1 tsp. coconut oil
- 1/2 tsp. sea salt
- 1 tsp. dried basil
- 1 tbsp. apple cider vinegar
- Freshly ground black pepper
- Mixed seeds and nuts, to garnish
Heat the coconut oil in a sauce pan and fry the onion and garlic for one minute. Add turmeric and cherry tomatoes, and cook until the tomatoes softens and leave their juices.
Add the tomato can, vegetable stock, apple cider vinegar and basil, bring to boil, cover with a lid and let simmer for five minutes. Transfer into the blender and pulse to obtain a creamy liquid.
Season with salt and pepper and serve garnished with mixed seeds and nuts.
Chinese Nine-Vegetable Hot and Sour Soup
- 3 tbsp. olive oil
- 1 onion, thinly sliced
- 1 tbsp. grated ginger
- 1 jalapeno, minced
- 1 large sweet potato, peeled and diced
- 1 cup diced carrots
- 1/2 savoy cabbage, coarsely chopped
- 2 1/2 quarts water or vegetable broth
- 1/2 cup soy sauce
- 1/3 cup rice vinegar
- 2 tsp. salt
- 2 tsp. ground black pepper
- 1/2 cup cold water
- 1/4 cup cornstarch
- 1 zucchini, diced
- 1 red bell pepper, diced
- 8 oz. extra firm tofu cut into ½-inch cubes
- 4 baby bok choy, thinly sliced
- 14 oz. canned diced tomatoes
- 2 tsp. sesame oil
Heat oil in a large pot over medium heat. Add in the onions, ginger, and chiles and cook for a few minutes, stirring. Add in the sweet potato, carrots, and cabbage. Cover and cook for about 3 minutes, or until cabbage starts to wilt. Add in the broth and bring to a boil. Reduce the heat to a simmer and cook for 5 minutes.
In the meantime, whisk together the soy sauce, rice vinegar, salt, pepper, cold water, and cornstarch in a separate bowl. Set aside.
Add the zucchini, bell peppers, and tofu to the pot. Simmer until the veggies are tender, about 8 minutes. Add in the soy sauce mixture and stir until the soup thickens, about 8 minutes. Add in the bok choy and tomatoes and bring the soup back to a simmer. Stir in the sesame oil.
Mediterranean Kale Cannillini and Farro Stew
- 2 tbsp. olive oil
- 1 cup carrots diced (about 2 medium)
- 1 cup chopped yellow onion (1 small)
- 1 cup chopped celery (about 2)
- 4 cloves garlic, minced
- 5 cups low-sodium vegetable broth
- 1 14.5 oz. can diced tomatoes
- 1 cup farro, rinsed
- 1 tsp. dried oregano
- 1 bay leaf
- Salt, to taste
- 1/2 cup parsley sprigs (stems included)
- 4 cups chopped kale, thick ribs removed
- 1 can cannellini beans, drained and rinsed
- 1 tbsp. fresh lemon juice
- Feta cheese, crumbled, for serving
Heat oil in a large pot over medium-high heat. Add carrots, onion and celery and sauté 3 minutes. Add garlic and sauté 30 seconds longer. Stir in vegetable broth, tomatoes, farro, oregano, bay leaf and season with salt to taste. Lay parsley in a mound on top of soup and bring soup to a boil. Reduce heat just below medium. Cover and cook 20 minutes, then remove parsley, stir in kale and cook 10 - 15 minutes longer, adding in cannellini beans during last few minutes of cooking, until both farro and kale are tender.
Remove bay leaf, stir in lemon juice and add additional vegetable broth or some water to thin soup as desired (the farro will absorb more liquid as the soup rests). Serve warm topping each serving with feta cheese.
Greek Lemon Chicken Soup
- 10 cups chicken broth
- 3 tbsp. olive oil
- 8 garlic cloves, minced
- 1 sweet onion
- 1 large lemon, zested
- 2 boneless skinless chicken breasts
- 1 cup Israeli (pearl) couscous
- 1/2 tsp. crushed red pepper
- 2 oz. crumbled feta
- 1/3 cup chopped chive
- Salt and pepper
Place the olive oil in a large 6-8 quart sauce pot over medium-low heat. Peel the onion. Then quarter it and slice into thin strips. Once the oil is hot, sauté the onion and minced garlic for 3-4 minutes to soften.
Add the chicken stock, chicken breasts, lemon zest, and crushed red pepper to the pot. Raise the heat to high, cover, and bring to a boil. Once boiling, reduce the heat to medium, then simmer for 5 minutes.
Stir in the couscous, 1 teaspoon salt, and black pepper to taste. Simmer another 5 minutes. Then turn the heat off.
Using tongs, remove the two chicken breasts from the pot. Use a fork and the tongs to shred the chicken. Then place it back in the pot. Stir in the crumbled feta cheese and chopped chive. Taste and salt and pepper as needed. Serve warm.