Recipes: 5 Hearty & Healthy Soups (2024)

Bite Me More | December 1st, 2020

Recipes: 5 Hearty & Healthy Soups (1)

Photo: Cayla1 on Unsplash

From Moroccan Spiced Chicken Soup to Roasted Sweet Potato, Parsnip & Apple Soup to this Easy Tomato Soup with Parmesan Dumplings, warm up with these delicious recipes.

Recipes: 5 Hearty & Healthy Soups (2)

1. Moroccan Spiced Chicken Soup

Ingredients
2 tbsp butter
1 medium yellow onion, chopped
2 large celery stalks, chopped
2 large carrots, peeled and chopped
1 tsp ground cinnamon
1 tsp ground turmeric
1 tsp ground cumin
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1 (28oz/796ml) can crushed tomatoes
3 1/2 cups canned chickpeas, rinsed and drained
7 cups chicken broth
1 cup dried green lentils
1 cup uncooked angel hair pasta, broken into 1-inch pieces
2 boneless, skinless chicken breast halves, cooked and shredded
1/4 cup chopped fresh Italian flat-leaf parsley

Directions
1) In a large soup pot, melt butter over medium-low heat. Add onion, celery and carrots, cooking until softened, about 8-10 minutes. Add cinnamon, turmeric, cumin, salt and pepper and cook, stirring for 2 minutes.

2) Stir in crushed tomatoes, chickpeas, chicken broth and lentils. Bring to a boil and then reduce heat to low, simmering uncovered until lentils are tender, about 30-35 minutes.

3) Add pasta and cook for 5 minutes or until softened. Stir in shredded chicken and parsley, cooking until heated through.

Serves 6

2. Roasted Cauliflower Soup

Ingredients
1 head cauliflower, cut into uniform pieces
2 tbsp olive oil
¼ tsp kosher salt
2 tbsp butter
1 medium yellow onion, chopped
1 medium carrot, peeled and chopped
1 celery stalk, chopped
½ tsp kosher salt
1 large garlic clove, minced
1 tsp apple cider vinegar
1 tsp curry powder
½ tsp ground cumin
1/8 tsp cayenne pepper
5 cups chicken broth

Sour cream, to garnish
Green onions, chopped, to garnish

Directions
1) Preheat oven to 400ºF. In a large bowl, toss cauliflower, olive oil and salt together. Place cauliflower in a shallow roasting pan and roast 18-20 minutes until tender, stirring halfway.

2) Meanwhile, heat butter in a large soup pot over medium-high heat. Add onions and sauté until softened, 3-4 minutes. Stir in carrots, celery and salt, cooking another 3-4 minutes, until vegetables begin to soften. Add garlic, apple cider vinegar, curry powder, cumin and cayenne and sauté for 2 minutes more. Add roasted cauliflower and chicken broth to the pot. Bring to a boil, reduce heat and simmer for 10-15 minutes, until the cauliflower is soft enough to puree. Remove from heat and puree soup in two batches, using a handheld or countertop blender. Garnish each serving with a dollop of sour cream and chopped green onions.

Serves 4-6

3. Traditional Chicken Soup with Matzo Balls

Ingredients
Homemade Chicken Soup
1 (4 lb) whole chicken, well rinsed
8 chicken wings, split, tips removed
5 large carrots, peeled and cut into 2-inch pieces
5 large celery stalks, cut into 2-inch pieces
2 medium parsnips, peeled and sliced
1 large yellow onion, peeled and quartered
3 garlic cloves, peeled and left whole
1 large bunch of fresh flat-leaf parsley
1 large bunch of fresh dill
10 black peppercorns
1 tbsp kosher salt

Matzo Balls
4 large eggs, lightly beaten
2 tbsp vegetable oil
1 tsp kosher salt
A pinch of freshly ground black pepper
1 cup matzo meal

Directions
1) For the soup, place the whole chicken and chicken wings in a very large soup pot. Fill with enough cold water to cover the chicken and fill the pot to 3/4 full. Bring to a boil over high heat and skim off the foam that accumulates on the top. Reduce heat to a simmer and add carrots, celery, parsnips, onion, garlic, parsley, dill, peppercorns and salt. Return to a boil, reduce heat and cover, simmering gently for 2 hours. Remove lid and continue to simmer for 1 hour.

2) Strain the soup into another pot through a very fine sieve or a strainer lined with cheesecloth. Shred the meat from the chicken breast and put it in the strained soup or save for another time. Discard the remaining chicken and solids.

3) Salt the soup to taste. Cool soup and skim off any fat that has risen to the surface (the easiest way is to refrigerate the soup overnight and then discard solidified fat from the surface). Serve hot with shredded chicken, matzo balls and/or cooked egg noodles.

4) For the matzo balls, in a medium bowl, whisk together eggs, vegetable oil, salt and pepper. Whisk in matzo meal just until combined. Cover mixture lightly with plastic wrap and refrigerate 1 hour until slightly firm.

5) Bring a large pot of salted water to a boil. Remove matzo ball mixture from refrigerator. Gently roll a heaping tablespoon of the matzo mixture into balls too much pressure when rolling the balls will make them too hard. Add to boiling water, cover and reduce heat to low, simmering until doubled in size, 25-30 minutes. Using a slotted spoon, transfer matzo balls to prepared soup.

Yield: 20-24 matzo balls Serves 10-12

4. Roasted Sweet Potato, Parsnip & Apple Soup

Ingredients
6 cups sweet potatoes, peeled and cubed
1 cup parsnips, peeled and cubed
¼ cup chopped shallots
2 small garlic gloves, chopped
2 tbsp olive oil
½ tsp kosher salt
½ tsp ground cumin

7 cups vegetable broth
1½ cups apple cider

2 tbsp butter
¼ tsp kosher salt
¼ tsp freshly ground black pepper

Granny Smith apple, chopped for garnish
Italian flat leaf parsley, for garnish

Directions
1) Preheat oven to 425ºF. Line a baking sheet with parchment paper. In a large bowl, toss sweet potatoes, parsnips, shallots, garlic, olive oil, ½ tsp salt and cumin together. Pour onto prepared baking sheet and roast 30 minutes, stirring after 15 minutes. Remove from oven and set aside.

2) In a large soup pot, bring vegetable broth and apple cider to a boil over medium-high heat. Add sweet potato mixture and simmer for 10 minutes. Remove from heat and using a handheld or countertop blender, puree until smooth. Return to soup pot over medium heat and stir in butter, ¼ tsp salt and pepper. Garnish each soup bowl with diced apple and parsley.

Serves 6

5. Easy Tomato Soup with Parmesan Dumplings

Ingredients
Tomato Soup
2 tbsp butter
1 large white onion, chopped
1 tbsp shallots, chopped
1 large garlic clove, minced
2 small carrots, peeled and chopped
2 small celery stalks, chopped
1 small red bell pepper, chopped
3 sun-dried tomatoes, not oil-packed, coarsely chopped
2 tbsp tomato paste
1 tbsp fresh lime juice
½ tsp sugar
½ tsp kosher salt
¼ tsp freshly ground black pepper
Dash cayenne pepper
3 cups chicken broth
1 (28oz) can diced tomatoes, undrained

Parmesan Dumplings
1/3 cup flour
2 tbsp freshly grated Parmesan cheese
2 tsp chopped fresh basil
¼ tsp baking powder
¼ tsp kosher salt
1 egg, lightly beaten
2 tsp vegetable oil

Thinly sliced fresh basil, for garnish

Directions
1) For the soup, in a large saucepan, heat butter over medium heat. Add onion, shallot and garlic, cooking 4-5 minutes until tender. Add carrots, celery, red pepper, sun-dried tomatoes, tomato paste, lime juice, sugar, salt, pepper and cayenne. Cook, stirring occasionally, 4-5 minutes to soften vegetables. Add chicken broth and diced tomatoes. Bring to a boil and then reduce heat to low and simmer 20 minutes. Remove from heat and either puree directly in soup pot using a handheld blender or place half of the tomato soup mixture in a countertop blender. Cover and blend until smooth. Transfer to a large bowl and repeat with remaining tomato soup. Return all of the soup to the saucepan. Reheat when ready to serve.

2) For the Parmesan dumplings, combine flour, Parmesan, basil, baking powder and salt in a medium bowl. In a small bowl, lightly whisk together the egg and vegetable oil. Stir egg mixture into flour mixture with a wooden spoon until combined. Bring a medium pot of water to a boil. Using ½ tsp measuring spoon, drop slightly rounded dough into boiling water. Cook 4 minutes and remove with a slotted spoon. Rinse with cold water and drain well. Serve with soup. Garnish soup with sliced basil
Yield: 25 dumplings

Serves 6

Recipes: 5 Hearty & Healthy Soups (7)

Authors of bestselling cookbooks Bite Me and Bite Me Too, saucy sisters Julie Albert and Lisa Gnat love eating, feeding, entertaining and dishing up easy recipes and forkin’ fun at BiteMeMore.com.

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Recipes: 5 Hearty & Healthy Soups (2024)

FAQs

What is the healthiest soup you can eat? ›

6 delicious and healthy soups
  • Chicken Vietnamese Pho.
  • Green spring minestrone.
  • Herb and yoghurt-based soup.
  • Lamb shank and barley soup.
  • Pumpkin soup with star croutons.
  • Lentil and vegetable soup with crusty bread.
Apr 26, 2020

What is the number one soup in the world? ›

According to the Taste Atlas Awards, the international food database, the Filipino favorite, Sinigang, is hailed as the best soup in the world.

What is hearty soup made of? ›

These recipes usually contain meat and sometimes a combination of meats, they also could have combination of vegetables like starchy potatoes, peas or carrots and often they will have some form of pasta and grains like rice or barley.

What makes homemade soup healthier? ›

7 smart tips for making a healthy soup

Use more vegetables in your soup than meats or grains. Add fresh herbs at the very end of cooking. Add milk to stocks to make a creamy soup. Add it after the vegetables are soft cooked.

Which soup is good to reduce belly fat? ›

5 Best Soups That Will Help To Burn Belly Fat
  • Vegetable soup. Lean protein from chicken combined with a variety of vegetables can make a satisfying and low-calorie soup that can help you feel full and satisfied.
  • Chicken and vegetable soup. ...
  • Black bean soup. ...
  • Lentil soup. ...
  • Tomato soup.
Nov 4, 2023

What are the most unhealthy soups? ›

Just avoid these five soups listed below, and swap them out for the healthier alternatives we've provided:
  • Lobster bisque. ...
  • Chili. ...
  • Broccoli and cheese soup. ...
  • Mushroom and barley soup. ...
  • Lumberjackie soup. ...
  • Chilled soups. ...
  • Chicken, zucchini and potato soup. ...
  • Homemade tomato soup. Who doesn't like tomato soup on a cold gray day?
Jan 12, 2012

Why do Chinese eat so much soup? ›

Sweet soups such as tong sui are enjoyed for their aroma, mouthfeel, and aftertaste. Many soups are eaten and drunk as much for their flavour as for their health benefits and touted for their purported revitalizing or invigorating effects.

What are the 4 main soups? ›

There are four main categories of soup: Thin, Thick, Cold and National. These types of soup are widely recognised in today's modern kitchen.

What is the secret to soup? ›

7 Tips for Successful Soup Making
  • Use a Sturdy Pot. It is worth investing in a heavy pot with a thick bottom to use for making soup. ...
  • Sauté the Aromatics. ...
  • Start with Good Broth. ...
  • Cut Vegetables to the Right Size. ...
  • Stagger the Addition of Vegetables. ...
  • Keep Liquid at a Simmer. ...
  • Season Just Before Serving.
Oct 9, 2022

What is a thick hearty soup called? ›

Chowder is a thick, chunky soup. Traditionally, chowder is made with seafood or fish, but chowders made with poultry, vegetables, and cheese are also popular.

What is America's favorite soup? ›

According to a survey conducted by StrawPoll, the most popular soup in America is tomato soup. It's a classic favorite that has been enjoyed for generations, often paired with a grilled cheese sandwich for a comforting and satisfying meal.

Is soup enough for a meal? ›

To rightly be considered as dinner, a soup must not only be filling, but must also be correct on the calorie chart. Hearty soups like Russian Borsch, Vietnamese pho, and Italian Minestrone are considered as main courses. They have an apt mix of vegetables, protein and carbohydrates in a single bowl.

Is progresso soup healthy? ›

At 700 milligrams of sodium per serving, this soup accounts for around 30% of the maximum recommended daily value of 2,300 milligrams. Keep in mind there are two servings per can and that the number doubles if a whole can is consumed as a full meal in one sitting. It lacks many essential vitamins and minerals.

What are the healthiest vegetables to put in soup? ›

Veggies That Make Healthy, Tasty Soups
  • Cucumber. 1/14. This nutritious veggie is one of the ingredients in the cold soup called gazpacho. ...
  • Butternut Squash. 2/14. ...
  • Lentils. 3/14. ...
  • Broccoli. 4/14. ...
  • Potatoes. 5/14. ...
  • Mushrooms. 6/14. ...
  • Fresh Spring Peas. 7/14. ...
  • Dried Split Peas. 8/14.

Is it OK to eat homemade soup everyday? ›

The great news is that if you are intentional about what you put in your soup, you can ensure that you're getting tons of nutrients for fewer calories than most other meals. Studies have even shown that soup is a contributing factor in losing weight, maintaining weight goals, and lowering the risk of obesity.

Can you be healthy just eating soup? ›

A delicious bowl of hot soup loaded up with protein and vegetables can be a healthy addition to any eating plan. But a diet that eliminates healthy food groups is generally not recommended for sustainable weight loss or wellness.

What soup has the most nutrients? ›

Try these savory soups that serve up just what your body needs to kick off a healthier diet.
  • Vitamin Rich Vegetable Soup. ...
  • Butternut Squash Soup. ...
  • Vitamin Vegetable Soup. ...
  • Lightened-up Pasta fa*gioli Soup. ...
  • Chicken & Kale Soup.
Mar 15, 2021

Is eating soup every day healthy? ›

Soup is chock full of the micronutrients, including vitamins and minerals, needed to nourish your body and support its various processes. Micronutrients are an important part of every person's diet, and consuming enough of them is essential for combatting diseases such as Alzheimer's, heart disease and cancer.

What is the healthiest soup broth? ›

Best Lower Sodium: Pacific Foods Chicken Bone Broth

It's crafted with organic chicken, spices, vegetables, some flavorings and apple cider vinegar—and there's no salt added. One cup of Pacific Foods' bone broth has just 125 milligrams of sodium, or 5 percent of your DV.

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