Recipe: Comforting Vegetable Soup

👩‍🍳 Homemade soup is so much more comforting and delicious than canned, and this one comes together FAST.

Mix up the veggies based on what you have on hand: potatoes, parsnips, summer squash, sliced green beans, broccoli … so good!

Makes 6 servings.

Ingredients:

• 1 Tbsp olive oil 

• 1 medium onion, chopped

• 2 medium carrots, chopped

• 1 celery stalk, chopped

• 1 medium turnip, chopped 

• 1 15 oz (425 g) can kidney beans, drained & rinsed 

• 6 cups (1.4 liters) low-sodium vegetable broth 

• 1 Tbsp apple cider vinegar 

• 2 bay leaves 

• 2 big handfuls of spinach leaves, sliced into ribbons

• Several grinds of fresh black pepper 

Directions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrot, celery, and turnip, and saute for about 5 minutes, until the onion is translucent.

2. Stir in the beans and add the broth, vinegar, and bay leaves, and stir to combine. 

3. Increase the heat to high to bring the soup to a boil, then reduce to low, cover, and let simmer for 15-20 minutes, until the beans are tender.

4. Remove the bay leaves and stir the chopped spinach, and let cook until they are soft. Season with ground pepper. Bon appétit!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by MarianVejcik from Getty Images

Recipe: Savory Lentils with Greens

This recipe qualifies as a stick-to- your ribs comfort food that’s good for you! Plus, it makes for great leftovers.

As-is, this is a vegan recipe but if you want to add more protein, stir in 1 cup of cooked, shredded chicken. 

Serves 6

Ingredients:

• 2 Tbsp coconut oil or butter

• 2 celery stalks, chopped

• 2 carrots, peeled and chopped

• 1⁄2 onion, chopped

• 1⁄4 cup apple cider or white wine vinegar 2 cups uncooked lentils, rinsed

• 2 medium potatoes, peeled and chopped

• 6 cups (1.4 liters) veggie or chicken broth, divided

• 1 bay leaf

• 1 tsp each dried marjoram and thyme

• 1⁄2 cup (120 ml) full-fat coconut milk

• 4 large handfuls fresh spinach or kale salt and pepper to taste

• olive oil and lemon juice (or vinegar) for topping 

Directions:

1. In a soup pot or good-sized saucepan, melt the butter or coconut oil over medium heat. Add the celery, carrots, and onion and saute for 10 minutes, until they are soft. Drizzle in the vinegar and stir to deglaze the pan.

2. Add the lentils, potatoes, and 4 cups (950 ml) of the broth, stirring. Add the bay leaf and spices and let simmer for 45 minutes.

3. Stir occasionally and keep your eye on the pot, adding extra broth when needed so there’s enough liquid to cover the mixture.

4. When the lentils are cooked through, pour in the coconut milk and stir to incorporate.

5. Add salt and pepper to taste.

6. Just before serving, drizzle with olive oil and lemon juice. 

Recipe by: Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Recipe: Spinach and White Bean Soup

This recipe takes just 20 minutes from start to finish but tastes like it’s been simmering all day. You can sub kale, escarole or your favorite “green” for the spinach in this tasty soup!

Serves 6

Ingredients:

• 2 tbsp avocado or olive oil

• 1 small onion, chopped

• 2 garlic cloves, chopped

• 1 pound spinach, washed and chopped

• 4 cups low-salt chicken broth or bone broth

• 1 (15 oz.) can white beans, drained & rinsed

• Sea salt

• Freshly ground black pepper

• (optional: crumbled goat cheese)

Directions:

1. In a large pot over medium heat, heat 2 tbsp of the oil. Add the onion and saute until translucent, about 5 minutes.

2. Add garlic and saute for about 15-30 seconds before stirring in the chopped spinach. Saute until wilted, about 2 minutes. Add the broth and beans and cover to simmer about 5 minutes, until the beans are heated.

3. Ladle into soup bowls and add optional 2 tbsp of crumbled goat cheese.

Recipe by: Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Recipe: Thai Sweet Potato and Carrot Soup

This colorful soup is packed with good-for-you ingredients … and it tastes amazing!

Ingredients:

• 1 tablespoon coconut oil

• 1 cup diced onion

• 2 cloves grated garlic

• 2 tablespoons curry paste

• 1-2 teaspoons sriracha or other hot sauce (the more, the spicier!)

• 3 peeled and diced sweet potatoes

• 2 cups peeled and diced carrots

• 3 cups low-salt vegetable or chicken broth

• Salt and pepper to taste

• 1 cup light coconut milk

• ½ cup pepitas (pumpkin seeds)

• Optional: Lime wedge and goat cheese

Directions:

1. Heat the oil in a large soup pot over medium-high heat. Add the onion and saute for 3 to 4 minutes before adding the garlic, ginger, curry paste and hot sauce. Saute for another couple minutes.

2. Add the sweet potatoes and carrots, seasoning well with salt and pepper. Mix together well so the vegetables are well-coated and then pour in the broth.

3. Bring the mixture to a boil, before reducing to low. Simmer for 25 minutes or until the veggies are tender.

4. Remove from the heat, and carefully use an immersion/stick blender to puree the soup. You also can use a high-speed blender to puree the soup in batches, being careful to avoid backsplash.

5. Return to the pot and stir in the coconut milk, and add salt and pepper to taste.

6. Serve the soup topped with an optional lime wedge and sprinkling of pumpkin seeds. This also tastes great with a little goat cheese stirred in.

Recipe by: Saara Haapanen

Photo Credit: Canva by Nataly Hanin from Getty Images

Recipe: Hearty Lentil Soup

This is a favorite comfort food soup! It’s a classic lentil soup. It’s warm, hearty, and filling… and it’s even better the second day.

Ingredients:

• 2 Tbsp avocado or olive oil

• 2 onions, diced

• 1 carrot, chopped

• ½ tsp dried thyme

• ½ tsp marjoram

• 3 cups of vegetable or chicken stock

• 1 cup lentils (rinsed and drained)

• 1 pinch salt

• ¼ cup fresh parsley

• 1 (16 oz) can tomatoes

• Optional: crumbled goat cheese

Directions:

1. Heat the oil in a large soup pot and sauté the onions and carrot for 3-5 minutes, until they are softened. Add dried herbs and sauté for 1 minute.

2. Add stock, lentils, salt, parsley, and tomatoes and cook, covered, until lentils are tender. About 45 minutes.

3. When it’s done, place in bowls and serve.

4. Optional: When serving, put 2 Tbsp of goat cheese in each bowl before adding the soup for a creamier version.

Photo Credit: Canva by OksanaKiian from Getty Images Pro

Recipe: Mom's Minestrone

6 Servings

Ingredients:

• 1 slice (¼ inch thick) prosciutto, (4 oz), diced (don’t trim off the fat)

• ¼ cup extra-virgin olive oil, plus more for serving

• 1 large yellow onion, cut into ½ inch dice

• 1 large leek, white and pale green parts only, cut into ½ inch dice

• 2 celery ribs, cut into ½ inch dice

• 2 small carrots, cut into ½ inch dice

• 4 garlic cloves, minced

• 1 tsp oregano

• ¼ tsp crushed hot red pepper flakes

• 1 zucchini, trimmed and cut into ½ inch dice

• 1 can (14.5 oz) diced tomatoes in juice

• 1 Tbsp tomato paste

• 6-8 cups reduced-sodium chicken broth

• Rind from a 1-lb chunk of Parmesan cheese (optional)

• 1 bay leaf

• 1 can kidney beans

• 1 ½ cups packed thinly sliced kale, thick stems removed

• Sea salt and freshly ground black pepper to taste

Directions:

1. Cook the prosciutto and oil together in a soup pot over medium heat just until the prosciutto is lightly browned, about 3 minutes.

2. Then, add the onion and leeks. Cook, stirring occasionally until softened, about 3 minutes. Add the celery, carrots, garlic, oregano, and pepper flakes and cook until the vegetables are beginning to soften, about 3 minutes more.

3. Add the zucchini and cook until it begins to soften about 3 minutes. Add the tomatoes and their liquid and the tomato paste, bring to a boil and cook for 3 minutes.

4. Add the broth, bay leaf, and the Parmesan rind. Bring to a boil. Reduce the heat to medium-low. Simmer until the flavors are blended, about 1 hour.

5. Stir in the beans and kale and cook until tender, about 5 minutes. Remove the Parmesan rind.

6. Serve and Enjoy!

Photo Credit: Canva by minadezhda from Getty Images

Recipe: Chilled Avocado Soup

3-4 Servings

Ingredients:

• 3 ripe avocados

• 3 cups chicken broth

• 3 Tbsp fresh lime juice

• ⅓ cup fresh cilantro leaves

• 1 tsp ground cumin

• ½ jalapeno, diced into small pieces (optional)

• ¼ tsp cayenne pepper

• 1 tsp Himalayan pink salt

• Fresh ground pepper, to taste

Directions:

1. Combine all of the ingredients in a blender or food processor and blend until smooth.

2. Season with additional salt and pepper if necessary.

3. Refrigerate for about 2 hours.

Photo Credit: Canva by Pinkybird from Getty Images Signature

Recipe: Butternut Squash & Bacon Soup

Serving Size: 6 servings

*inspired by civilizedcavemancooking.com

Ingredients:

• 1 large butternut squash, peeled and cut into large chunks (about 2.5-3 pounds)

• 3 carrots, peeled and cut into large chunks

• 1 1/2 tablespoons coconut oil, melted

• 1/2 pound raw bacon, chopped

• 1 small onion, chopped

• 1 small apple, chopped

• 2 cups chicken stock

• 1 cup full fat coconut milk

• 1 teaspoon salt

• 1-2 Tbsp. cinnamon

• 1 Tbsp. nutmeg

Directions: 

Preheat your oven to 350 Degrees F. Toss squash and carrots with coconut oil. Place in a baking dish and roast uncovered for 35 minutes or until tender.

In a large stockpot over medium heat, cook bacon until crisp. Remove bacon and set aside for the garnish. Add the onion and apple to the pot and sauté in bacon fat over medium heat until tender, about 5 minutes.

Add the roasted butternut squash, carrots, chicken broth, and coconut milk to the stockpot and bring to a boil, stirring often.

Remove from heat. Use an immersion blender to blend your soup or working in several small batches, blend the soup in a food processor or blender until smooth.

Return to the stockpot, bring to a simmer and season with salt, cinnamon, and nutmeg. Serve soup in large bowls garnished with bacon! Enjoy.

Photo Credit: Canva by MarkSkalny by Getty Images