Knew Health is back with more cozy soup recipes! You might remember our first round of cozy winter soups with plenty of health benefits – today we’re back with round two.
Regardless of where you live, the winter months are great for hunkering down and working on indoor projects (aka homemade soups) before emerging in the spring. We know it’s all too easy for cozy winter meals to get unhealthy, but we’re here to remind you that soups are a great opportunity to pack a ton of nutrients into one cozy bowl!
Make the most of your final winter hibernation with these tasty, healthy recipes:
White Bean Turkey Chili. Using canned beans and chicken broth make this crowd-pleasing chili convenient, though fresh or dried beans and homemade broth make this truly fantastic. We endorse roasting turkey tenderloins – it’s easier and lower in sodium than buying deli turkey. Skinless, boneless chicken breasts or ground turkey are another option.
Ingredients:
- 1 tablespoon canola oil
- 2 cups diced yellow onion (about 2 medium)
- 1 1/2 tablespoons chili powder
- 1 tablespoon minced garlic
- 1 1/2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 3 (15.8-ounce) cans beans, rinsed and drained
- 4 cups fat-free, lower-sodium chicken broth
- 3 cups chopped cooked turkey
- 1/2 cup diced seeded plum tomato or cherry tomatoes
- 1/3 cup chopped fresh cilantro
- 2 tablespoons fresh lime juice
- Pepper and salt to taste
- Cilantro sprigs (optional)
- Fresh or canned corn (optional – but recommended!)
Recipe:
- Heat oil in a large Dutch oven over medium-high heat. Add onion, and sauté for 10 minutes or until tender and golden.
- Add chili powder, 1 tablespoon garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds.
- Add broth; bring to a simmer. Cook for 20 minutes.
- Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan.
- Add turkey, and cook for 5 minutes or until thoroughly heated. Remove from heat.
- Add tomato, chopped cilantro, (corn, if adding), lime juice, salt, and pepper; stir well. Garnish with cilantro sprigs, if desired.
Leek Potato Soup. A remarkably comforting soup on a cold winter day! With a loaf of fresh bread it becomes a meal. Pro Tip: In the spring, substitute fresh asparagus or peas for the leak and you have two more reasons to cook soup.
Ingredients:
- 3 to 6 leeks (About 1 1/2 pounds before trimming)
- 2 tablespoons unsalted butter
- 3 medium potatoes
- 4 cups low-salt chicken broth
- 1/2 cup heavy cream or substitute half-and-half
- salt and pepper to taste
- fresh chopped parsley and sauteed mushrooms are optional (added at the very end)
- Cut off and discard the roots and green tops of the leeks, leaving about an inch of green. (If using those large grocery store leeks, you will only need 3; if using garden leeks, more like 5 or 6.) Discard the outer one or two tough leaves. Slice the leeks down the middle lengthwise and clean well under running water, then slice into about 1/2-inch pieces. Save a small piece for garnish.
- Melt the butter in a soup pot and sauté the leeks over medium heat for about 10 minutes, until they start to soften and turn translucent.
- Meanwhile, peel and cut the potates into chunks. Add the potatoes and a box of low-salt chicken broth (yes, homemade is always better, but who’s got the time?) to the leeks. Bring to a boil, then turn down and simmer with the lid ajar for about 30 minutes, stirring occasionally, until the leeks are tender and the potatoes are soft. Slice the reserved piece of leek into thin slivers and set aside.
- Remove the pot from the stove and use an immersion (stick) blender to thoroughly puree the mixture. If you have only a standing blender, transfer the soup in batches until it is all pureed.
- After blending, return the soup to the stove and whisk in the cream. Stir more or less continuously until a simmer is just reached, then remove the heat and check the seasoning. Add salt and pepper to taste. Ladle into bowls, add the leek garnish, and serve.
Questions? Recipe ideas? Pictures of your meals? Post your creations and tag us on social @knew_health! And as always, feel free to schedule a chat with a member of our team or leave us a message with feedback or suggestions.
