Winter calls for soup, and we’re answering! From hearty to bright and veggie-packed, these three soups by Michelle Pasia, MPH, RD, registered dietitian and coordinator of The Kogan Celiac Center are wholesome, nourishing, and full of seasonal flavor!
Black Bean and Sweet Potato Soup
*Makes 6 servings
Ingredients:
- 1 teaspoon olive oil
- 1 cup chopped onion
- 1 bell pepper, chopped
- 2 cloves garlic, minced
- 1 large sweet potato, peeled and chopped about 4 cups
- 2 tablespoons chili powder
- 1 tablespoons cumin
- 1 teaspoon smoked paprika
- 4 cups reduced sodium chicken broth
- 2, 15.5-ounce cans black beans, rinsed and drained
- 1, 14.5-ounce can petite cut tomatoes, no added salt
Instructions:
In a stockpot, heat oil over medium/high heat. Then add onion, pepper and garlic and cook for 5 minutes. Add sweet potato, chili powder, cumin and paprika, and cook another 2 minutes. Add broth, beans, and tomatoes and bring to a boil. Then reduce heat, cover and simmer for 30 minutes.
Lentil Soup
*Makes 6 servings
Ingredients:
- ½ cup onion, chopped
- 2 gloves garlic, minced
- 2 teaspoons olive oil
- ¼ cup celery, chopped (3 stalks celery)
- ¼ cup carrot, chopped (about 3 carrots)
- 2 teaspoons cumin
- 1 bay leaf
- 1 can diced tomatoes
- 6 cups low sodium vegetable broth
- 2 cups dried lentils rinsed
- ¼ cup lemon juice
Instructions:
In a large Dutch oven, heat olive oil over medium heat. Add in onions, carrots and celery and cook until soft (about 5 minutes). Then add cumin and bay leaf and stir to combine. Add lentils, broth and tomatoes and bring to a boil for about 15 minutes. Simmer until lentils are soft (about 20 more minutes). Add in lemon juice. You can also blend for a creamier soup.
Vegetable Bean Soup with Turmeric
*Makes 6 servings
Ingredients:
- 2 cans white beans (rinsed and drained) divided
- 1 tsp olive oil
- 1/2 cup chopped onion
- 1 cup chopped carrots
- 3 stalks celery, chopped
- 3 garlic cloves, minced
- 1 can red kidney beans
- 4 cups reduced sodium chicken broth or vegetable stock
- 1 can no added salt diced tomatoes
- 1 bay leaf
- 1 tablespoon dried basil
- 2 cups diced zucchini
- 3 cups chopped kale
- 2 teaspoons of turmeric powder
Instructions:
Mash 1 can of white beans with blender or a fork and set aside. Add oil to a large stock pot and sauté onion, carrots, celery and garlic until fragrant (about 10 minutes). Then add all ingredients through dried basil and cook for 40 minutes. Add zucchini and kale and cook another 10 minutes. Stir in turmeric. Remove bay leaf before serving.
This recipe can also be made in a crock pot, put all ingredients except zucchini and kale in crockpot and cook on low for 6 hours, add zucchini and kale and cook on high another 10 minutes on.
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