When it’s cool outside, sometimes a hot soup is all it takes to satisfy. These delicious soups are scrumptious when served with a green salad or a piece of crusty bread for dipping.
Black Bean Soup
For this soup, make sure you don’t drain the cans of beans when you open them! The reserved liquid will help thicken and flavor the soup. Sprinkle some cheese in each bowl if desired.
Serves 4
1 red bell pepper
1 green bell pepper (chopped in half-inch pieces)
1 red onion
2 cans black beans
1 cup chicken or vegetable stock
½ cup salsa
1 lime, cut into wedges
Handful of cilantro, roughly chopped (optional)
Turn the broiler to HIGH and cut the red bell pepper in half lengthways. Remove the seeds, stem, and membranes, then put peel-side-up on a baking sheet lined with aluminum foil. Place directly under the broiler, watching closely until the peel is blackened in places and beginning to blister, about 2-3 minutes. Remove from oven and set a large bowl overtop of them or place in a paper bag to trap the steam. Set aside.
Sauté the onion and green pepper over medium-high heat in a medium saucepan for about 3 minutes. Add the beans, stock, and the salsa and bring to a simmer. Meanwhile, remove the pepper from its bowl or bag and use your fingers to remove the blackened and withered peel (unless you want to leave a few flecks for smoky flavor!). Cut the remaining pepper into pieces, then add to the soup. Squeeze the lime juice from the wedges into the soup or serve on the side. Ladle into bowls, then garnish with a sprinkle of cilantro.
Nutritional info per serving: 232 calories, 1.6 g fat, 1.8 mg cholesterol, 329 mg sodium, 684 mg potassium, 42.1 g carbohydrates, 14 g fiber, 4 g sugar, 14 g protein. 38% RDV Vitamin A, 144% RDV Vitamin C.
Egg Drop Soup
Though perfect for a quick lunch or dinner, egg drop soup is particularly delicious when you have the sniffles! The simple but delicious broth is hot and satisfying, while the protein in the eggs give you enough energy to get through what ails you. Enjoy with some sliced pears or apples.
Serves 2
2 cups low-sodium chicken or vegetable stock
1 tsp soy sauce (low-sodium)
2 cloves garlic, minced
2 eggs
1 stalk green onion
In a medium saucepan, bring the stock and soy sauce to a boil. Meanwhile, whisk the eggs in a bowl until the yolks are combined with the whites. When the stock is bubbling, add the garlic. Then, stirring the soup with one hand, use the other to slowly pour the eggs into the soup in a thin stream. They’ll break apart but cook almost instantly. When all the eggs are in the pot, let boil again before removing from heat. Pour into separate mugs or bowls and let cool slightly before serving.
Nutritional info per serving: 166 calories, 8 g fat, 192 mg cholesterol, 504 mg sodium, 371 mg potassium, 10.6 g carbohydrates, .4 g fiber, 4 g sugar, 13 g protein. 14% RDV Vitamin B-6.
Sausage and Potato Soup
This soup is filling and hearty, and still gets you some important nutrients! You could also throw in any extra veggies you have on hand—a few stalks of celery, a sweet potato, or even some kale leaves right at the end of cooking.
Serves 7-8
1 tbsp olive oil
1 onion, peeled and chopped in half-inch pieces
6 cups chicken or vegetable stock
3 cloves garlic, diced
2 Yukon gold potatoes, cubed in half-inch pieces
5 regular-sized carrots, peeled and chopped in half-inch pieces
2 sausages—kielbasa, chorizo, or vegetarian sausage links (4 links if vegetarian)
¼ cup grated cheddar cheese (optional, for garnish)
1 tbsp chives (optional, for garnish)
In a medium-size stockpot, heat the olive oil over medium-high heat and add the onions, stirring for only a few minutes until the edges start to brown and they turn translucent. At that point, add the stock, garlic, potatoes, and carrots. Bring to a boil, then reduce heat to low and let simmer for about 15-20 minutes or until the carrots and potatoes are soft.
Meanwhile, cook the sausages in a separate pan, browning on all sides and cooking through. When done, begin breaking apart in smaller crumbles, and add to the soup. If desired, use a few pulses with an immersion blender or a few mashes with a potato masher to thicken the broth. Ladle into bowls, and sprinkle with a bit of grated cheese and chives.
Nutritional info per serving: 221 calories, 11 g fat, 21 mg cholesterol, 544 mg sodium, 610 mg potassium, 19.5 carbohydrates, 2.3 g fiber, 6 g sugar, 11 g protein. 124% RDV Vitamin A, 20% RDV Vitamin B-6, 12% RDV Vitamin C.
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