5 Nutritious Soup Recipes That Are Good For Your Health

Nov 26, 2018 by apost team

Staying healthy and taking it easy on your digestion is easy with soup. These liquid pots of tasty goodness are the best option for keeping your calories down. Soups involve boiling solid ingredients in water to form a rich broth flavored with meat, chicken, or vegetables.

If you want to shed some unwanted weight while still eating meals rich with essential nutrients and vitamins, these healthy soup recipes will help.

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Chicken and Veggie Soup

After a tiring day, the last thing you want to do is cook up a complicated meal. This simple soup recipe is easy to put together and filled with vegetables and chicken to fill every one up.

Ingredients

• 1 medium onion, diced
• 1.5 pounds boneless chicken, marinated in lemon juice
• Juice of 1 lemon
• Zest of 1 lemon
• 2 cups of water
• 2 carrots, sliced
• 2 stalks of celery, sliced
• 2 cups baby spinach
• 1 cup coriander, finely chopped
• 2 cups extra-wide whole wheat pasta noodles
• 2 tablespoons Parmesan cheese, grated
• Pepper and salt to taste
• Red pepper flakes (optional)
• Cooking oil

Instructions

1. Heat oil in a pan and saute onion with a sprinkle of salt for 5 minutes.
2. Add water, coriander, and lemon zest to the pan with onions along with the marinated chicken.
3. Simmer until chicken is cooked through.
4. Add celery, carrots, and baby spinach to soup. Cook for an additional 5 minutes.
5. Add noodles to the broth.
6. Add salt and pepper to taste. For a spicier soup, add red pepper flakes.
7. Cook until noodles are done.
8. Stir in lemon juice just before serving.
9. Fill into bowls and top with Parmesan cheese.

Pumpkin Spiced Squash Soup

Creamy and slightly sweet, this soup combines the textures of pumpkin, Greek yogurt, and coconut milk to soothe your appetite. This soup comes together easily, making it a great option for evenings when time's short and tummies are empty.

Ingredients

• 1 small pumpkin
• 1/2 cup onion, diced
• 2 cloves of garlic, minced
• 1/2 cup carrots, diced
• 3/4 cup apple, chopped
• 1/4 teaspoon black pepper
• 1 cup unsweetened coconut milk
• 1 tablespoon brown sugar
• 5 tablespoons Greek yogurt
• Roasted pumpkin seeds (optional)
• Cooking oil

Instructions

1. Bake the pumpkin until thoroughly cooked. Let cool, then beat the pumpkin into a paste using a mixer.
2. Heat a pan, add a small amount of cooking oil, then cook the diced onions for 5 minutes.
3. Add the minced garlic cloves, pepper to the onions. Stir in the carrots and apples. Cook for an additional 5 minutes.
4. Add pumpkin paste to the mixture, cover it up, and let it simmer for 20 minutes, stir continuously. 
5. Add coconut milk and water as necessary to reach desired consistency.
6. Add brown sugar once the soup is cooked.
7. Serve in a bowl, topped with roasted pumpkin seeds, and Greek yogurt.
8. For a smoother texture, you can blend the finished soup in a food processor for a few minutes.

Sweet & Sour Tomato Soup

One of the all-time soups to serve on cold days is creamy, tangy tomato soup. Packed with Vitamin C, this soup offers the rich flavors of coriander, garlic, and cumin to spice up your taste buds.

Ingredients

• 2 cups tomatoes, peeled, diced, cooked and pureed into a paste
• 1/2 cup water
• 1/2 cup coconut milk
• 1 tablespoon butter, melted
• 1 teaspoon cumin seeds
• 3 curry leaves
• 2 green chiles, slit
• Jaggery, grated (dark brown sugar)
• Garlic, minced
• Chopped coriander, to taste
• Salt, to taste
• Cooking oil

Instructions

1. Heat oil in a pan, add cumin seeds, curry leaves, and garlic.
2. Add the cooked tomato paste and water to the pan. Simmer for 5 minutes.
3. Stir continuously to ensure a smooth texture.
4. Add coconut milk, mix well. Reduce heat and do not allow the pan to return to boil.
5. Add the grated jaggery and salt, while continuously mixing.
6. Cook everything for 5 more minutes, stirring continuously, then remove the pan from heat.
7. Stir in coriander and melted butter. Serve.

Asian-Inspired Dumpling and Veggie Soup

Looking for a hot soup that is an easy fix on a Sunday afternoon or after a long day at work? Check out this hot and chilly soup.

Ingredients

• 64 ounces of chicken or vegetable stock
• 1 tablespoon soy sauce
• Salt, to taste
• Ginger, peeled and thinly sliced
• 2 garlic cloves
• 20 frozen dumplings
• 1/2 cup baby corn, sliced diagonally
• 2 green onions, sliced diagonally
• 1 red chile, sliced

Instructions

1. Bring the stock to a boil. Reduce to simmer.
2. Add soy sauce, ginger, and garlic to stock. Add additional broth or water if more volume desired.
3. Cover pan and let it simmer for 10 minutes.
4. Remove from heat and strain to remove garlic and ginger.
5. Return the stock to the pan, then add dumplings and corn to the broth.
6. Return to boil, cook for 5 minutes.
7. Add salt to taste.
8. Ladle into serving bowls, top with green onions and chile.

Ginger and Carrot Soup

Looking for a nutritious meal that will help melt weight off? Try this delicious soup once a week.

Ingredients

• 1 small onion, diced
• 1 tablespoon rapeseed oil
• 1 tablespoon ginger, grated
• 2 garlic cloves
• 2 cups carrots, washed, cooked, and pureed into a paste
• 1 3/4 cups cannellini beans
• 32 ounces vegetable stock
• Almonds and nutmeg for garnish
• Cooking oil

Instructions

1. Heat a pan with oil. Add onion, garlic cloves, and ginger. Saute until onion is golden brown.
2. Pour in vegetable stock and carrot paste.
3. Bring to simmer and cook for 10 minutes.
4. Add cannellini beans to broth.
5. Slowly bring to boil. The soup should take on a creamy appearance at it reaches boiling.
6. Take off heat and ladle into serving bowls.
7. Garnish with almonds and nutmeg.

These soups are rich in flavor and nutrition, without the calories and heavy feeling in the stomach. They will all help you shed the weight.

Which one of these soups are you gonna try first? Pass these recipes on to your friends because it's always more fun to cook together!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!