Fortunately, this year nutrition and your health needn’t fall by the wayside, with some of the best seasonal winter veggies available to help create warm winter soups that are not simply delicious, but nutritious too.
Winter squash assortments like butternut and acorn are exceptionally good for fighting cancer, all of which are fantastic sources of alpha-carotene and beta-carotene. Root veggies cook beautifully in winter soups and also provide a good source of cancer-fighting isothiocyanates, while winter greens such as kale and spinach are jam-packed with nutrition, with their zeaxanthin and lutein specifically good for eyesight.
Using the wholesome soup recipes listed below, there is no doubt that you are destined to up your soup game for a warmer, healthier winter.
Curried Butternut Squash & Coconut Milk Soup
3 pounds butternut squash, peeled and diced
1 large onion, diced
2 tablespoons canola oil or grapeseed oil
2 garlic cloves, minced
1 tablespoon curry powder
1 pinch black pepper
2 cans (12 oz) coconut milk
1 box (32 oz) Rice Dream Rice Milk
1 tablespoon honey
In a stockpot over low-medium heat, cook the butternut squash and onions in the grapeseed oil for 7 to 10 minutes; cover and stir occasionally. Onions must be cooked until soft.
Add the garlic, curry powder, salt, and pepper; sauté for 1 more minute. Add coconut milk and rice milk and bring to a simmer. Cover and cook for 20-25 minutes or until the squash is tender.
Turn the heat off. Ladle soup in blender and puree on high speed until smooth. Have a taste and determine whether more salt is needed or not.
Potato, Leek and Kale Soup
1 Tablespoon avocado oil (olive works too)
3 cloves garlic, minced
2 large leeks, quartered and cut into 1/4 inch slices (white & light green portion)
2 C chopped white onion (about 1 large or 2 small onions)
3 med-large gold (preferred) or russet potatoes with skin (about 1.5-2 lbs), cut into 1/2 inch cubes
4 Cups organic low-sodium vegetable broth (I used Trader Joe’s brand)
3-4 Cups chopped kale or 1-2 Cups frozen kale
Dried rosemary, black pepper, and crushed red pepper to taste
Chop garlic and vegetables as indicated with the ingredients list.
Heat oil in a stockpot over low-medium. Add chopped garlic and stir for about 1 minute.
Before the garlic turns brown add the chopped leeks and onions.
Stirring occasionally, cover for 5-10 minutes, or until the onions & leeks take on a slightly translucent colour. Add your chopped potatoes and vegetable broth and cover. Bring to a boil and then reduce to a simmer for a total cooking time of 20-25 minutes.
Add dried rosemary and black & crushed red pepper to taste.
Using a potato masher, carefully mash the contents to mix up the ingredients. You can even use an immersion blender to make it creamy. Stir in the kale and turn of the heat. Taste and season accordingly.
Turnip and Carrot Soup with Parmesan
1 pound white turnips, peeled and cut into chunks
4 large carrots, cut into chunks
2 large red or white new potatoes, peeled and cut into chunks
1 large onion, cut into chunks
5 cloves garlic, sliced
1 1/2 cups chicken broth
1 1/2 cups water
1/2 teaspoon dried thyme, crushed
1/2 teaspoon rubbed sage
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup 1% milk
1/2 cup (2 ounces) freshly grated Parmesan cheese
In a large saucepan or Dutch oven, combine the turnips, carrots, potatoes, onion, garlic, broth, water, thyme, sage, salt, and pepper. Bring to a boil over high heat. Reduce the heat to medium, cover, and simmer for 20 minutes, or until the vegetables are very tender.
In a food processor or blender, puree the soup in batches until very smooth, pouring each batch into a bowl. When all the soup has been pureed, return it to the pan. Stir in the milk. Cook over low heat just until heated through (do not boil). Remove from the heat and stir in the cheese. Taste and season accordingly.
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