Happy December, beautiful! As the weather gets chillier and we cozy up in our favorite sweaters and blankets, we wanted to share 5 of our favorite soup recipes. 

These are all the perfect comfort foods — warming, homey, and delicious! Plus, they’re packed with vegetables to deliver antioxidants, keep your immunity strong, and satisfy you. We love to make a big batch of soup on a Sunday afternoon and enjoy it all week long. Soup’s on :) 

Lentil Lemon Soup

Makes 6 servings

INGREDIENTS

• 1 yellow onion, diced
• 1 Tbsp. olive oil
• 1.5 oz tomato paste
• 1 tsp. paprika
• 2 tomatoes, chopped
• ½ pound green lentils (dry) 
• 4 cups vegetable broth
• Freshly ground black  pepper to taste 
• 2 tsp. lemon juice 
• 2 garlic cloves 

DIRECTIONS

1. Add the onions to a pot with olive oil and cook for 3 - 5 minutes. Add in the tomato paste, paprika, and garlic. Stir. Add chopped tomatoes.
2. Add lentils and vegetable broth and bring to a boil.
3. Reduce to a simmer and cook for 50 minutes to 1 hour. Stir often.
4. Season with pepper and lemon juice and enjoy!

Beet & Cauliflower Soup

Makes 2 servings

INGREDIENTS

• 1-2 Tbsp. olive or avocado oil
• 1⁄2 onion, diced
• 2 celery stalks, diced
• 2 small carrots, peeled and diced
• 2 garlic cloves, minced
• 1⁄2 head of cauliflower (about 12 oz.), trimmed and diced
• 1 cup fresh beets, peeled and chopped
• 1⁄2 tsp. ground coriander
• 1⁄2 tsp. ground cumin
• 1⁄2 tsp. paprika
• 2 cups low-sodium vegetable broth
• Sea salt and pepper to taste 

 DIRECTIONS

1. Add oil to a stock pot or dutch oven over medium heat.
2. Add onion, celery, and carrot and season with a pinch of salt and  pepper. Sauté for a few minutes until onions start to become translucent.
3. Add garlic, cauliflower, beets, coriander, cumin, and paprika. Sauté for a few more minutes, until cauliflower and beets start to become tender.
4. Add vegetable broth and bring to a simmer.
5. Once vegetables are tender, add the soup mixture to a high-speed blender. Blend until smooth.
6. Season with salt and pepper and enjoy! 

Turmeric & Veggie Soup

Makes 4 servings 

 INGREDIENTS

• 2 Tbsp. olive or avocado oil
• 1⁄2 red onion, diced
• 2 cloves garlic, minced
• 1-inch piece of fresh ginger, peeled and grated
• 1 tsp. turmeric
• 4 cups low-sodium chicken or vegetable broth
• 1 large carrot, peeled and thinly sliced
• 1 medium golden beet, peeled and sliced
• A handful of small broccoli florets
• A handful of small cauliflower florets
• 1 serrano or jalapeño pepper, sliced (optional)
• 5-6 mushrooms, sliced
• A handful of shredded red cabbage
• 1 bell pepper, any color, cut in strips
• Salt and pepper to taste
• Handful of baby spinach leaves

DIRECTIONS 

1. Add oil to a stock pot or dutch oven over medium heat.
2. Add the onion, garlic, and ginger and sauté until onions start to become translucent. Add turmeric and stir to combine.
3. Add the broth and bring to a simmer. Add the carrots and beets and simmer for about 5 minutes.
4. Add the broccoli and cauliflower florets and the hot pepper, if desired, and simmer for another 2 minutes.
5. Add the mushrooms, red cabbage, and bell pepper and bring back to a simmer. Season with salt and black pepper.
6. When ready to serve, toss in the spinach.

Lemon, Chicken, Herb & Quinoa Soup

Makes 4 servings

INGREDIENTS

• ½  cup quinoa
• 1 ½ cups water
• 1 Tbsp. extra virgin olive oil
• 1 leek, white part only, thinly sliced
• 2 cloves garlic, crushed
• Meat from 1 rotisserie chicken
• 8 cups chicken or veggie stock
• 2 bay leaves
• ½ cup lemon juice
• ½ cup flat-leaf parsley leaves, finely chopped, plus extra to serve
• ½ cup dill leaves, finely chopped, plus extra to serve
• ¼ cup Greek yogurt (optional) 
• Sea salt and pepper to taste

DIRECTIONS

1. Place the quinoa and water in a medium saucepan over high heat and bring to a boil. Reduce the heat to low and cook, covered, for 12 minutes or until almost tender. Set aside, covered, for 5 minutes.
2. Heat the oil in a large saucepan or pot over high heat. Add the leek and garlic and cook, stirring, for 1-2 minutes. Add the cooked quinoa, chicken, stock, bay leaves, lemon juice, parsley, and dill. Stir to combine. Bring to a simmer. 
3. Divide the soup between bowls and top with yogurt if desired, extra parsley, extra dill, and sprinkle with sea salt and pepper to serve. Enjoy!

Tofu, Mushroom, & Miso Soup

Makes 4 servings

INGREDIENTS

BROTH:

• 3 oz. fresh shiitake mushrooms
• 3 oz. fresh cremini mushrooms
• 3 scallions
• 8 cups water
• 1 large carrot, cut crosswise into 4-5 pieces
• 1 (1-inch) piece fresh ginger, peeled and cut into ¼-inch-thick slices
• 1 1/2 Tbsp. low-sodium tamari
• Peel from 1 lemon
• ⅛ teaspoon ground turmeric
• ½ tsp. ground black pepper

SOUP:

• ¼ cup white miso paste
• 1 brick (14 oz.) firm tofu, cut into ¼-inch cubes
• 4 cups packed baby spinach or green chard

DIRECTIONS

1. Separate the stems from the mushrooms and place them in a slow cooker. Slice the mushroom tops into ¼-inch-thick slices; keep them covered and chilled in the refrigerator. 
2. Trim the roots off the scallions and cut each one crosswise into thirds. Toss the white and light green pieces into the slow cooker. Thinly slice the dark green pieces; keep them covered and chilled in the refrigerator. 
3. Add water, carrots, ginger, tamari, lemon peel, and turmeric to the slow cooker. Cover and cook on the low setting for 6 hours. 
4. Use a slotted spoon to remove the cooked vegetables.
5. Whisk miso into the broth then add the reserved mushroom tops, tofu, and spinach. Stir to combine, cover, and let sit until vegetables are tender and tofu is warmed through, 5 to 7 minutes. Serve with thinly sliced scallions.

Looking for more cozy and healthy winter recipes? Check out the nutrition section of the TIU app for tons of delicious options! 

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