Cold? We feel your pain. Thanks to Punxsutawney Phil and his Groundhog Day predictions, we will be facing at least four more weeks of winter. Here are 6 healthy, homemade soup recipes to keep you warm:
Our creamy Baked Potato Soup is loaded with healthy ingredients, including puréed cauliflower, almond milk and chicken broth. We also suggest using sweet potatoes for extra flavor, vitamins and nutrients. No dairy in this recipe!
Make delicious Creamy Tomato Soup! We blended our favorite Rao's tomato sauce with plain Greek yogurt - no heavy cream. Greek yogurt gives this soup (and any soup!) its creamy flavor, while cutting down on fat and calories.
Stay warm with this creamy Tortilla Soup, which uses broth, salsa and Greek yogurt as its base.
Chicken soup for the soul! Add any grain (quinoa, brown rice, wild rice, etc.) and your choice of veggies to our Chicken & Rice Soup, then savor this soup as a meal.
Roasted Butternut Squash Soup is a sweet soup option, spiced with cinnamon and nutmeg. This recipe is dairy free, as we use unsweetened almond milk to make this creamy soup blend.
We use cauliflower as the base of our thick and creamy Corn Chowder, packing this vegetarian soup with tons of flavor.
Baked Potato Soup
1 large sweet potato, scrubbed clean
1 stalk green onions, chopped
1 head cauliflower, cut into florets
3 ounces prosciutto, chopped
2 cups organic, low sodium chicken broth
⅔ cup unsweetened original almond milk
2 teaspoons garlic powder
Preheat the oven to 400 degrees. Microwave the sweet potato for 4-5 minutes to soften, then cut it into small cubes. Toss the diced sweet potatoes with the green onions and place on a baking pan coated with nonstick spray. Roast for 30-45 minutes, until the potatoes are tender. With 15 minutes remaining, add the chopped prosciutto and stir to combine, then continue to bake until crispy. Meanwhile as the sweet potatoes cook, fill a large pot with the cauliflower and enough water to submerge the florets. Bring the water to a boil and cook for 10 minutes, until the cauliflower is tender. Drain, then transfer to a Vitamin or blender and pulse to combine with the chicken broth, almond milk, garlic powder, salt and pepper. Blend until smooth and creamy. Transfer the creamy cauliflower mixture back to the saucepan and simmer on low heat. Stir in the roasted potatoes, green onions and prosciutto and cover for 2-3 minutes. Ladle the soup into three bowls. [Serves 3, per serving: 240 calories 4.5g fat, 38g carbs, 8g fiber, 9g sugar, 16g protein].
CREAMY TOMATO SOUP
1 24-ounce jar Rao’s Marinara Sauce (3 cups)
1 cup low sodium broth
2 tablespoons fresh basil
½ yellow onion
¾ cup greek yogurt
Combine ingredients in a blender with salt and pepper and pulse until creamy. Pour into a saucepan then turn the stove to high heat to bring the mixture to a boil. Turn the heat to low and allow the soup to simmer, 10-12 minutes. Makes 5 servings (per serving: 130 calories, 9g fat, 9g carbs, 2g fiber, 7g sugar, 6g protein].
4 6-ounce chicken breasts, cubed
4 cups organic, low sodium chicken broth
¾ cup plain greek yogurt
2 cups salsa
1 cup corn, rinsed and drained
1 cup black beans, rinsed and drained
1 tablespoon cumin
Add ingredients to a slow cooker and cook for 6 hours on low heat. Makes 5 servings [Per serving: 310 calories, 4.5g fat, 28g carbs, 6g fiber, 6g sugar, 40g protein].
CHICKEN & RICE SOUP
4 chicken breasts, cut in half
4 cups organic, low sodium chicken broth
1 cup rice (wild rice, quinoa, brown rice, black rice)
4 bay leaves
1 cup chopped celery
1 cup chopped carrots
1 cup chopped onion
Fill a large pot with the chicken and enough water to submerge, then bring the water to a boil. Reduce the heat and boil for 15-20 minutes until the chicken is cooked through the center. Drain the chicken then chop and place in a saucepan. Add the chicken broth, rice, bay leaves, celery, carrots, onion, salt and pepper. Bring the liquid to a boil, then turn the heat to low and simmer until the rice is cooked, 20-25 minutes. Makes 5 servings [Per serving: 310 calories, 5g fat, 35g carbs, 4g fiber, 3g sugar, 33g protein].
BUTTERNUT SQUASH SOUP
2 containers pre-cut butternut squash
2 tablespoons coconut oil
½ yellow onion, chopped
2 cups organic, low sodium broth
1 cup unsweetened almond milk
1 teaspoon cinnamon
½ teaspoon nutmeg
Preheat the oven to 400 degrees. Toss the butternut squash and onion with the coconut oil, then lay flat on a baking sheet. Roast for 25-30 minutes, until the squash is tender. Transfer the squash to a Vitamix, blender or food processor. Pour in the broth and almond milk, then sprinkle the cinnamon, nutmeg, sea salt and pepper. Blend until smooth and creamy. Serve hot, makes 5 servings [Per serving: 130 calories, 7g fat, 18g carbs, 3g fiber, 4g sugar, 4g protein].
1 head cauliflower, chopped
1 tablespoon olive oil
3 ears of corn, kernels removed
3 carrots, peeled and chopped
1 cup yellow onion, diced
4 bay leaves
4 cups low-sodium vegetable broth
Steam the cauliflower florets for 8-12 minutes until tender. Transfer them to a blender or food processor and set aside. Heat a separate large saucepan to medium-high heat and add the olive oil. Add the corn, carrots, yellow onion and bay leaves and stir to sauté. Cook for 4-5 minutes, until the onion is translucent. Pour the broth into the saucepan and turn the heat to low to allow the mixture to simmer for about 5 minutes. Pour the contents of the saucepan into the blender and pulse to purée with the cauliflower, until the consistency is a thick and creamy soup. Serve hot. Serves 4 [210 calories, 5g fat, 40g carbs, 7g fiber, 12g sugar, 7g protein].