Light soup recipes for transitional weather

healthy soup recipes
Well and Full

Bolster your health and switch up your winter routine with healthy broth-like soups

With winter on its way out, our comfort food preferences are changing. Soup, however, will always be high on the list. Warmer weather has us leaning toward broth style recipes and away from heavier vegetable and cream combinations, especially since our health can take a knock in unpredictable transitional weather and when battling a cold, nothing feels better than a bowl of your favourite soup. Try these for a delicious dose of immune boosting nutrients.

The Healthy Maven’s Immune Boosting Soup

healthy soup recipe
The Healthy Maven

INGREDIENTS
1 T coconut oil
1 large yellow onion, chopped
6 garlic cloves, minced
2 celery stalks, sliced
1 lb shitake mushrooms
1 1/2 tsp sea salt
1/4 Tsp black pepper
1 tsp turmeric
12 cups water
4 heads baby bok choy, bottoms chopped off
1/2 head kale, chopped
optional: 1 tablespoon freshly grated ginger

INSTRUCTIONS
Chop off the bottom of the stem from your mushrooms and discard. Separate stems from tops and slice tops and remaining stem if necessary, into large pieces. You will only discard the very bottom of the stems, not the full stems as they contain many nutritional benefits!
Heat up coconut oil in a large pot over medium heat.
Add onions and sauté for 5 minutes or until translucent.
Add in garlic and cook for 1 more minute.
Add in celery and mushrooms and sautee for about 10 minutes or until mushrooms have wilted.
Add in spices (including ginger, if using) and water and bring to a boil.
Then let simmer, covered for 1 hour or as long as you want (the longer you leave, the better!)
Add bok choy and kale in the last 10 minutes of cooking to wilt.
Serve warm or store for up to 1 week in the refrigerator.


Well and Full’s Vegan French Onion Soup

healthy soup recipes
Well and Full

Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 2 Big Bowls, 3-4 Side Bowls

INGREDIENTS
Two Large Red Onions thinly sliced
1/2 White Onion thinly sliced
Drizzle of Extra Virgin Olive Oil for cooking
2 Large Cloves of Garlic minced
8 Cups Vegetable Broth
The Leaves from 3 Fresh Sprigs of Thyme
1/2 Tsp Black Pepper
Salt to Taste

INSTRUCTIONS
Start by bringing some olive oil in a large soup pot to medium-low heat. Once oil is hot, add in sliced onions. Cook, covered, for 30 minutes, stirring every 5-10 minutes or so. We want the onions to be steamed and slightly browned, not burnt. If you burn your onions it will make the soup taste bitter.
Once onions are soft, add in the minced garlic and stir well, sauteing for about a minute or so.
Then, add in the broth, thyme, and black pepper. Stir, and let simmer for 30 minutes, covered. [If desired, add in a glug or two of red wine when you add in the broth. Be sure to simmer well to let the alcohol evaporate out.] After 30 minutes, taste the broth and gauge the salt level. It all depends on what type of broth you used. Add salt to taste, and any more black pepper/thyme if you’d like to.
When done, ladle into bowls and serve. It tastes delicious with crusty bread to scoop up the onions!


Averie Cook’s Easy 30-Minute Mushroom Vegetable Soup

healthy soup recipes
Averie Cooks

INGREDIENTS

2 to 3 tablespoons olive oil

1 medium sweet Vidalia or yellow onion, peeled and diced small

3 garlic cloves, pressed or finely minced

8 cups (64 ounces) reduced sodium vegetable broth

about 12 ounces trimmed and thinly sliced fresh mushrooms (I used 4 ounces shitake and 8 ounces baby portobello)

2 cups broccoli florets

1 medium/large zucchini, diced into bite-sized pieces

1/4 cup reduced sodium soy sauce

1 teaspoon dried thyme

1 teaspoon dried oregano

1 teaspoon kosher salt, or to taste

1 teaspoon freshly ground black pepper, or to taste

2 or 3 bay leaves

1 tablespoon rice wine vinegar, optional (brightens up the flavour)

1 tablespoon apple cider vinegar, optional (brightens up the flavour)

1 teaspoon granulated sugar, optional and to taste (balances the acidity from the vinegars)

INSTRUCTIONS

To a large Dutch oven or stockpot, add the oil, onion, and sauté over medium-high heat for about 7 minutes, or until onion begins to soften; stir intermittently.

Add the garlic, stir to combine, and sauté for 1 minute, or until fragrant.

Add the broth, mushrooms, broccoli, zucchini, soy sauce, thyme, oregano, salt, pepper, bay leaves, bring to a boil, and allow it to boil for about 10 to 15 minutes or until mushrooms and vegetables have softened.

Taste soup and add optional vinegars (I added a hefty dose of both), optional sugar, and any additional herbs, salt and pepper, to taste. Amount of salt will vary based on how salty the brand of broth and soy sauce are. I added about 2 1/2 teaspoons total; 1 teaspoon in the beginning and 1 1/2 at the end. At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of broth or water is okay because at the end you will adjust the salt and seasoning levels. Remove bay leaves and serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.

Written By
More from Staff Writer

Episode 3: Design is Everything and Everywhere

This episode is a conversation between good people about good design and...
Read More

Leave a Reply

Your email address will not be published. Required fields are marked *