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For many of us, winter is far from over. Whether you’re a fan of the cold or not, we can all agree that nothing warms us up quite like a bowl of homemade soup. With many more cold days to go, here are eight soups to keep you cozy, satisfied, and nourished this winter. All of these recipes are vegan and loaded with at least two servings of fruits and vegetables – perfect for getting your five a day!
Rich and creamy, this asparagus soup is also friendly for your waistline. Pick asparagus that are green and purple at the tips or try white asparagus, which has less sugar than the green ones! This soup is bursting with flavor, thanks to metabolism-boosting cayenne and fresh lemon.
Cold or hot, this recipe is great to add to your repertoire! This tangy and savory soup is balanced with protein, healthy fats and complex carbs. Looking to up your game? Add one to two tablespoons of collagen powder for an extra boost of protein to support joint, muscle, and skin health!
Nothing’s simpler than this soup! With just six ingredients, you can put together a satisfying and cozy meal that everyone will love. Butternut squash has a lovely yellow-orange tone that’s loaded with vitamin C, beta-carotene, and fiber. Can’t find butternut squash? Try this recipe with any other squash you see at your local grocery store or farmers’ market.
Talk about a party in your mouth! Loaded with fiber, antioxidants, and nutrients, this flavorful soup is made with six of the best veggies that are most likely in your kitchen right now. Want to add an extra level of flavor? Use canned tomatoes with no salt added. There are many flavor options, including Italian-seasoned, Roma style with oregano and basil, or fire-roasted for an added touch of smokiness. Canned tomatoes are one of the few produce that has more nutrients when it is cooked – a simple and easy way to add more lycopene to your diet!
This wholesome soup adds fruits and vegetables to your diet in five simple steps! Leeks are often not our go-to vegetables but they possess similar compounds found in garlic. With just ½ cup of leeks, you’re getting your vitamins K, B6, and C – for just 16 calories per serving! Leeks are also great for the heart and for exercise performance because they increase the production of nitric oxide (NO), a compound known to dilate blood vessels to increase blood flow.
Low in calories and high in nutrient value, this soup is an excellent substitute for your afternoon smoothie. The sweet and savory flavors of this soup give you a mighty boost of energy and nutrients in the morning or in the afternoon when you need them the most. Tarragon is a great source of iron, magnesium, zinc, and calcium. It also contains antioxidants to fight off all the radicals you build up from the daily stressors in life.
Pear is always an unexpected addition to any soup, but this sweet and creamy recipe is a heavy hitter to get you through a busy day. Want to make it even healthier? Add the pear with the skin intact to add more fiber to your day. We can all use more of that! Allergic to nuts? Try it with sunflower seed butter and flax milk for the same nutty taste!
Pumpkins aren’t just for Halloween! They lend a rich and creamy texture to this flavorful soup, made with deliciously warm spices. You can use canned pumpkins to cut down on prep time, but if you want to make it special, try the recipe with roasted pumpkins and use avocado oil for an extra layer of flavor. Enjoy the soup as is, or use it as a Thai sauce or stew base. Add some chicken or lean fish over brown rice or black bean pasta and you’ve got yourself whole meal ready to go! Easy as 1-2-3!
If you’re looking for something that’ll warm you up from the inside out, these soups have got you covered! Need something heartier? Add lean protein like chickpeas, beans, chicken or turkey breast, quinoa or seitan. Just a ¼ to ½ cup of cooked beans or 2 to 3 ounces of animal protein can boost your metabolism and help you recover from your winter workouts. Change things up by trying a new recipe each week, and before you know it, you’ll be transitioning into your spring wardrobe with a fitter, slimmer you!
Gigi Kwok-Hinsley, DrPH, M.S., R.D., is a Registered Dietitian with a Doctorate in Public Health in the Greater Los Angeles area specializing in nutrition and public health research with experience in adult weight management, school nutrition and health and wellness. Dr. Kwok-Hinsley completed her doctorate in public health at Loma Linda University School of Public Health with an emphasis in preventive care and health care management. She conducted research in bitter taste sensitivity as it relates to a patient’s risk of developing type 2 diabetes. Outside of work and school, she is actively involved in the Academy of Nutrition and Dietetics.
An avid runner and ball hockey player, Gigi also holds a deep understanding of the relationship between evidence-based nutrition and sports performance. With 7 marathons under her belt, Gigi qualified for the Boston Marathon in 2015.
In the past, Gigi held positions in clinical nutrition research at the Veteran Affairs Hospital – West Los Angeles and Kaiser Permanente in health education. She is also an adjunct professor at Mount San Antonio Community College in Los Angeles.
Beside working and running, Gigi enjoys cooking and baking for friends and family.
Gigi holds a Bachelor’s Degree from the University of California, San Diego and received her dietetics training from the Coordinated Dietetics Program at California State University, Los Angeles.