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Dietitian Recipe Highlight: Cold Weather Soups

As the temperature drops and winter approaches, the need for comforting, warming meals becomes more apparent. One of the best ways to nourish both body and soul during the cold months is with a hearty bowl of soup. But while many associate soups with simple comfort, they can also be nutrient-packed meals that support immunity, digestion, and overall health.

As a dietitian, I often recommend soups as a go-to meal during colder months. Not only do they provide warmth, but they’re also an excellent way to incorporate a variety of nutrient-dense ingredients. Below, I’ve compiled a few of my favorite cold-weather soup recipes that are not only comforting but also loaded with vitamins, minerals, and healthy fats.

1. Immune-Boosting Chicken and Vegetable Soup

This classic soup is perfect for anyone looking to give their immune system a natural boost during cold and flu season. Chicken provides lean protein, while a variety of vegetables like carrots, celery, and spinach offer antioxidants, fiber, and essential vitamins.

Ingredients:

  • 2 boneless, skinless chicken breasts (shredded)
  • 4 cups low-sodium chicken broth or bone broth (for additional protein)
  • 1 onion, diced
  • 2 carrots, sliced
  • 2 celery stalks, sliced
  • 2 cloves garlic, minced
  • 1 cup baby spinach
  • 1 tsp thyme
  • Salt and pepper to taste

Directions:

  1. In a large pot, sauté the onion, garlic, carrots, and celery until softened.
  2. Add chicken broth and shredded chicken, bringing the mixture to a boil.
  3. Stir in the thyme, salt, and pepper, then lower the heat and simmer for 20 minutes.
  4. Add baby spinach just before serving.

Nutritional Benefits: This soup provides a balance of lean protein and fiber-rich vegetables. Garlic and spinach contribute immune-supporting antioxidants, while the low-sodium broth helps maintain hydration without excess salt.

Quick Swap Tip: If you want to bulk up your protein intake, consider using a bone broth as opposed to a classic broth!

2. Creamy Butternut Squash Soup (Dairy-Free)

This creamy butternut squash soup is a crowd favorite—rich, velvety, and satisfying. The good news? It’s entirely dairy-free, making it perfect for those with lactose intolerance or anyone looking to cut back on dairy while still enjoying something indulgent.
Ingredients:

  • 1 large butternut squash, peeled and cubed
  • 1 sweet potato, peeled and cubed
  • 1 apple, peeled and chopped
  • 1 onion, diced
  • 2 cups vegetable broth or bone broth (for additional protein)
  • 1 can (13.5 oz) coconut milk
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • Salt and pepper to taste

Directions:

  1. Sauté the onion in olive oil until softened.
  2. Add the cubed squash, sweet potato, apple, and vegetable broth. Bring to a boil, then simmer for 20 minutes.
  3. Once the vegetables are soft, blend the mixture until smooth.
  4. Stir in the coconut milk, cinnamon, nutmeg, salt, and pepper. Heat through before serving.

Nutritional Benefits: Butternut squash is high in beta-carotene, a precursor to vitamin A, which supports eye health and immune function. The addition of coconut milk provides healthy fats, while cinnamon and nutmeg offer anti-inflammatory properties.

3. Lentil and Sweet Potato Stew

Lentils are a fantastic plant-based protein source, and they pair beautifully with the natural sweetness of sweet potatoes. This hearty stew is packed with fiber, which supports digestion and helps maintain healthy blood sugar levels.

Ingredients:

  • 1 cup dried lentils (rinsed)
  • 1 large sweet potato, peeled and cubed
  • 1 can (14.5 oz) diced tomatoes
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 4 cups vegetable broth or bone broth (for additional protein)
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1/2 tsp turmeric
  • Salt and pepper to taste

Directions:

  1. In a large pot, sauté the onion and garlic until fragrant.
  2. Add the diced sweet potato, lentils, tomatoes, and broth.
  3. Stir in the cumin, paprika, turmeric, salt, and pepper. Bring to a boil, then simmer for 30 minutes.
  4. Serve hot with a sprinkle of fresh parsley or a drizzle of olive oil.

Nutritional Benefits: Lentils are rich in protein and fiber, making them great for heart health and digestion. Sweet potatoes provide a dose of complex carbohydrates, while the spices add anti-inflammatory and antioxidant benefits.

4. Ginger Carrot and Turmeric Soup

This vibrant, golden soup is packed with anti-inflammatory ingredients like ginger and turmeric, making it a wonderful option for reducing inflammation and supporting overall health.

Ingredients:

  • 5 large carrots, peeled and chopped
  • 1 onion, diced
  • 1 tbsp fresh ginger, grated
  • 1 tsp turmeric powder
  • 4 cups vegetable broth or bone broth (for additional protein)
  • 1 can (13.5 oz) coconut milk
  • Salt and pepper to taste

Directions:

  1. Sauté the onion and ginger until fragrant.
  2. Add the chopped carrots, turmeric, and vegetable broth. Bring to a boil, then simmer until the carrots are tender.
  3. Blend the soup until smooth, then stir in the coconut milk, salt, and pepper.
  4. Serve warm with a garnish of fresh herbs or a dollop of yogurt.

Nutritional Benefits: Lentils are rich in protein and fiber, making them great for heart health and digestion. Sweet potatoes provide a dose of complex carbohydrates, while the spices add anti-inflammatory and antioxidant benefits.

Soups are a wonderful, versatile meal option for cold weather. They’re a great way to load up on vegetables, protein, and healthy fats, all while hydrating the body. Plus, soups can be made in large batches, making them perfect for meal prep and easy weekday dinners.

As a dietitian, I encourage you to experiment with different ingredients and flavors to find your favorite combinations. Whether you’re looking to support your immune system, reduce inflammation, or simply enjoy a comforting meal, these soup recipes are a nutritious and delicious way to stay warm all winter long.

Have more questions about health eating? Consider seeing one of our nutrition experts today!

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All information on this website is intended for educational purposes only. The content and products on naturalwellnesscorner.com are not intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.  Information and statements regarding dietary and other health care supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. You should carefully read all product packaging prior to use, and consult with your health care professionals prior to use.

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