Warm & Healthy Soup Recipes: Chefs Share Winter Comfort

Soups: A Delicious and Nutritious Winter Warm-Up

As temperatures drop and the days grow shorter, a warm bowl of soup offers comfort and nourishment. More than just a simple meal, soup can be a flavorful and healthy way to enjoy a variety of vegetables, legumes, and grains. Registered dietitian Meagan Curtell, known on TikTok as @nutrition_by_meagan, has even popularized the idea of "soups that are basically salads," highlighting the potential of soup to deliver a concentrated dose of essential nutrients.

While chicken noodle soup might be the first thing that comes to mind, the world of soup extends far beyond this classic. Chefs are experimenting with diverse ingredients and techniques to create exciting and healthful options. This article showcases three unique soup recipes shared by different chefs, offering a glimpse into the delicious possibilities of winter’s favorite comfort food.

Plant-Based Comfort: Hiranth Jayasinghe’s Lentil and Vegetable Soup

Hiranth Jayasinghe, the chef at New York City’s Plant Junkie, a vegan restaurant specializing in plant-based comfort food, shares a hearty lentil and vegetable soup recipe. This vibrant and flavorful soup is packed with vegetables and legumes, providing a satisfying and nutritious meal.

Ingredients:

• 1 medium onion, chopped
• 1/2 cup medium diced carrots
• 1/2 cup medium diced celery
• 1/2 cup medium diced butternut squash
• 1/2 cup medium diced potatoes
• 1 can (28 oz) diced tomatoes
• 1 cup French green lentils
• 3 tablespoons coconut oil
• 1 tablespoon minced ginger
• 1 tablespoon minced garlic
• 1/4 teaspoon crushed red pepper flakes
• 2 teaspoons turmeric
• 1 tablespoon curry powder (Madras or Jamaican)
• 6 curry leaves (if available)
• 4 cups vegetable stock
• 1 can (14-ounce) coconut milk
• 2 tablespoons lime juice
• Salt and pepper to taste
• Garnish: 1/2 cup chopped cilantro (or scallions), vegan yogurt (if desired)

Instructions:

1. Heat the coconut oil in a large pot or Dutch oven over medium heat. Add the chopped onion and a pinch of salt. Cook until the onion is soft and lightly browned around the edges, approximately 8 to 10 minutes. Reduce heat as needed to prevent burning.

2. With the heat on low, add the minced garlic, ginger, turmeric, curry powder, and red pepper flakes. Cook, stirring until fragrant, about 2-3 minutes.

3. Increase the heat to medium-high. Add the diced butternut squash, potatoes, celery, and carrots. Sauté for 5 to 7 minutes until the squash and potatoes begin to soften.

4. Increase the heat to high. Add the diced tomatoes, French green lentils, vegetable stock, coconut milk, ½ teaspoon of salt, and several grinds of black pepper. Bring the mixture to a boil.

5. Once boiling, reduce the heat to medium. Simmer, stirring occasionally, until the lentils are tender, about 25 minutes.

6. Stir in the lime juice. If the soup is too thick, add ½ cup more vegetable stock, and repeat as needed to achieve the desired consistency.

7. Serve the soup in a bowl with a sprinkle of chopped cilantro (or scallions) on top. Add a dollop of vegan yogurt if desired.

A Vegetarian Twist on a Classic: Pati Jinich’s Green Pozole

Washington, D.C.-area chef and cookbook author Pati Jinich offers a vegetarian version of the traditional Mexican soup, Pozole. This green pozole substitutes vegetables like zucchini and mushrooms for the traditional pork or chicken.

Ingredients:

• ½ cup pumpkin seeds
• 1 teaspoon dried oregano, preferably Mexican
• 1 pound tomatillos (about 6 medium), husked, thoroughly rinsed, and quartered
• 1 pound poblano chiles (4 or 5), seeded and coarsely chopped
• 1 cup coarsely chopped white onion
• 1½ cups coarsely chopped fresh cilantro leaves and upper part of stems
• 1 garlic clove
• 1 cup water
• 3 tablespoons canola or safflower oil
• 1 teaspoon kosher or sea salt, or to taste
• 8 cups vegetable or chicken broth, homemade or store-bought
• 3 cups cooked hominy (one 29-ounce can) or cooked dried hominy
• 1¼ pounds zucchini (about 3 medium), diced (4 cups)
• 1¼ pounds chayote squash (about 2), peeled and diced (4 cups)
• 8 ounces mushrooms, trimmed, cleaned, and diced
• 2 limes, quartered
• Chopped fresh cilantro
• Chopped white onion
• 4 radishes, halved and thinly sliced

Instructions:

1. Heat a small skillet over medium heat. Add the pumpkin seeds and toast for 3 to 4 minutes, stirring often, until they begin to brown and pop, like popcorn. Transfer to a bowl.

2. Toast the oregano in the same pan for 8 to 10 seconds, just until it goes from green to brown, stirring constantly and taking care not to burn. Immediately transfer to the bowl with the pumpkin seeds.

3. Place the tomatillos, chiles, onion, cilantro, and garlic in a blender, add the water, and purée until smooth.

4. In a large heavy pot, heat the oil over medium-high heat until hot but not smoking. Add the green purée. It will sizzle, sear, and smoke.

5. Add the salt and simmer for 10 minutes, stirring occasionally. The sauce will thicken and darken in color, and the flavors will intensify.

6. Meanwhile, place the toasted pumpkin seeds and oregano in the blender, along with 3 cups of the broth, and purée until completely smooth.

7. Stir the pumpkin seed mixture into the simmering green sauce and reduce the heat to medium. Cover partially and simmer for 8 minutes. Stir from time to time to prevent it from sticking to the bottom of the pot.

8. Add the remaining 5 cups broth and bring to a simmer. Add the hominy, cover partially, and simmer for 10 minutes.

9. Stir in the zucchini, chayote, and mushrooms, cover partially, and simmer for another 15 minutes or until the vegetables are tender and the soup is thick and olive green. Taste and adjust the seasoning.

10. Ladle the pozole into bowls and serve, passing the garnishes on the side.

Hearty and Flavorful: Joseph Hawke’s Black Bean Soup

Chef Joseph Hawke shares a healthy alternative for winter from his upcoming cookbook, "The Man Cave Cooking Guide: How to Feed Your Family – and Yourself – with Love." His black bean soup is a hearty and flavorful dish.

Ingredients:

• 2 tablespoons olive oil
• 1 teaspoon cumin seeds
• ¼ cup finely diced onion
• 1 clove garlic
• ½ cup mushrooms, cleaned and sliced
• 1 fresh plum tomato, diced
• 1 cup fresh spinach, chopped
• ½ cup bell pepper (green, red, or yellow), chopped
• Kosher salt and grinds from a pepper mill, to taste
• Dash cayenne pepper or paprika
• 2 cups chicken broth (substitute vegetable broth for vegan/vegetarian option)
• 2 cups cooked (or 1 can) black beans, drained
• 2 stalks green onion, cleaned, trimmed, and sliced
• 2 tablespoons cilantro, cleaned, trimmed, and chopped
• Optional heat: Up to seven whole green Thai chilis
• 1 cup brown rice (uncooked)
• Sour cream or yogurt to taste

Instructions:

1. In a large saucepan or medium pot, heat the olive oil on medium-low heat.

2. Add the cumin seeds, then add the diced onion. If you like onion, feel free to add more than ¼ cup. This is the minimum to give it the intended flavor. This onion can be yellow, white, or red. Use what you have.

3. Add the garlic, then add the sliced mushrooms. Cover and let the mushrooms cook. Uncover after a couple of minutes and stir, being sure to flip the mushroom slices for even frying.

4. Uncover and add the diced tomatoes, chopped spinach, and bell peppers. If you’re using the chilis, add them now.

5. Season with ¼ teaspoon to 1 teaspoon of kosher salt and crank your pepper mill at least five times. Also add the cayenne or paprika now.

6. Cover again to wilt the spinach and allow the tomatoes, peppers, and spices to cook, stirring occasionally. The spinach, tomatoes, and peppers will add liquid.

7. Uncover and add the broth as well as the black beans. Bring to a boil, then reduce to a simmer.

For the rice:

1. Melt or heat the butter or olive oil.

2. Rinse the rice and place the drained rice in the butter or oil.

3. Turn the heat up and stir to coat the rice grains.

4. Add the liquid and bring to a gentle boil, then turn down and cover. Brown rice will need about fifty minutes to cook fully.

5. When the liquid is below the rice, keep the top on for the remainder of the time and as you get closer to the end of fifty minutes, feel free to turn up the heat until you can see the steam coming out from under the lid. For the last 3-5 minutes, turn off the burner and allow the rice to rest covered on a cool burner.

6. While the rice is cooking and the soup is thickening, line up your trimmed and cleaned green onions and cilantro and chop finely.

7. Remove the sour cream or yogurt from the refrigerator.

8. Scoop some rice into a bowl and add the soup. Top with dairy, green onions, and cilantro.

These three soup recipes offer a diverse range of flavors and nutritional benefits, making them excellent choices for warming up on a cold day. Whether you prefer a hearty lentil soup, a flavorful vegetarian pozole, or a comforting black bean soup, there’s a soup out there to satisfy every palate. So, embrace the season and explore the wonderful world of soup!