5 Healthy Soup Recipes Made With Superfoods

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5 Healthy Soup Recipes Made With Superfoods

May 14, 2015 //

Soup can be a food of convenience, and a comfort food, but did you know that it can also be super healthy? Soups can be a great (and delicious) way to get superfoods into your diet. We’ve assembled 6 awesome superfood soup recipes. Enjoy!

1. Black Bean Soup

There are a lot of great things about black beans. Beans are a good source of protein; they’re high in fiber; and they even seem to have anti-cancer properties. Now, ready to try this recipe featured on doctoroz.com?

Ingredients:

  • 1 can black beans (15 ounces)
  • 1 tablespoon extra-virgin olive oil
  • 1 cup onion, small diced
  • 2 teaspoons fresh garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cumin
  • 2 cups vegetable stock (may substitute with 2 cups water and 1 tablespoon of natural vegetable base)
  • 1 poblano pepper (charred, peeled, seeded and chopped)
  • 2 tablespoons tomato paste

Directions:

Sauté the onions in the olive oil over medium heat in a large pot. When the onions have cooked and become transparent, add the garlic, and continue to cook. After about two minutes, add all the remaining ingredients. Bring to simmer, then remove from heat. Mix in a blender until smooth.

2. Slow Cooker Savory Superfood Soup

Our next super healthy soup recipe comes from Skinny Ms., and it’s chock full of vegetables and spices that are great for you. Best of all, you make it in a slow cooker, so you can start it before work, and it will be ready to eat when you come home.

Ingredients:

  • 2 cups carrots
  • 1 large sweet potato
  • 1 cup green beans (fresh or frozen)
  • 1/2 cup fresh cilantro
  • 1 small onion
  • 1 clove garlic
  • 2 cups kale (optional)
  • 2 (15 ounce) cans black beans, drained and rinsed
  • 2 cups low-sodium vegetable broth
  • 2 cups vegetable juice
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon crushed red pepper flakes
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • salt to taste

Directions:

Most of the labor associated with this recipe will just come from cutting up the vegetables and spices. Slice the carrots, cut the sweet potato into cubes about 1/2 inch in length, chop the cilantro roughly, dice the onion, and mince the garlic. Add all to the slow cooker. Drain and rinse both cans of beans, and add them as well. Add all other ingredients and allow to slow cook covered on low for about 6 to 8 hours. The soup is done when the vegetables are tender. If you are using kale, chop it coarsely and add it to the soup at the very end, giving it just enough time to wilt.

3. Butternut Squash Soup

This great savory superfood soup comes from Deliciously Organic, and it’s perfect during chilly weather.

Ingredients:

  • 4 tablespoons ghee
  • 4 shallots
  • 1 large butternut squash, peeled and cut into large bite-size pieces
  • Celtic sea salt
  • 1 teaspoon dried thyme
  • 6 cups chicken stock
  • 1/2 cup coconut milk

Directions:

Preheat your oven to 400 F. Chop your shallots, then place them along with 2 tablespoons of ghee in a pot medium heat. Reduce the heat to low, cover and cook for about 20 minutes.

Peel your squash and cut it into bite-size chunks. Coat the pieces with the remaining ghee, place them on a cooking sheet and season with the sea salt. Roast for about 15 minutes, then turn the squash and cook for another 15 minutes.

Stir the dried thyme into the pot with the shallots and ghee, then add the stock and squash chunks. Let simmer for 15 minutes. Blend the soup in a food processor or with a hand blender. Mix the coconut milk in, season with salt as needed, and serve.

4. Creamy Avocado Soup

If you want a creamy, super healthy soup, but are trying to avoid dairy, you have to try this recipe from The Healthy Apple.

Ingredients:

  • 3 avocados
  • 2 cups plain dairy-free yogurt
  • 1/3 cup cilantro
  • 1/3 cup Vidalia onion
  • 1/3 cup cashews
  • 1 tablespoon white balsamic vinegar
  • 1 cup brewed, chilled green tea
  • 1/4 teaspoon white pepper (freshly ground)
  • 1 teaspoon sea salt
  • 2 chives

Directions:

Add all ingredients except for the chives to a blender or food processor. Blend until smooth. Pour into bowl. Allow to chill in refrigerator for at least 2 hours. When you’re ready to serve, finely chop the chives and use them as garnish.

5. Creamy Zucchini Soup

If you like simple superfood soup recipes, you’ll love this one from allrecipes.com. It’s a little high in butter, but it is delicious and easy. If you’d like to further reduce the calories, you can reduce the amount of butter and/or replace it with olive oil.

Ingredients:

  • 2 pounds of zucchini
  • 1/2 cup butter
  • 1 can of chicken broth (15 oz.)
  • 1 teaspoon curry powder
  • 1 teaspoon salt

Directions:

Cut your zucchini into chunks. Set your stove to medium and melt the butter in a pot, then add all of the remaining ingredients. Cook for about 15 minutes, or until your zucchini is soft. Puree the soup until it’s completely smooth. Serve and enjoy!

 

Sources:

Christian Heftel

Christian Heftel is a freelance writer and fitness enthusiast. He is a certified yoga instructor, a teacher of Yau Man Kung Fu and a general lover of outdoor activity. When he's not writing, he enjoys spending time with his wife and son.

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