Three Wholesome Soup Recipes That Capture the Essence of Fresh Salads

An inviting bowl of warm soup can be the perfect comfort during the chill of autumn and winter months. As the weather turns cold, many seek hearty meals that not only satisfy hunger but also offer a wealth of nutrients. Remarkably, several soups can mimic the freshness and nutritional benefits of traditional salads.

Meagan Curtell, a registered dietitian based in Boston, has tapped into this trend with her popular series on TikTok, highlighting soups that bring the health benefits of salads to the table. Her initiative showcases delightful recipes that are both nourishing and delicious.

This article presents three exciting soup recipes from renowned chefs, all of which emphasize vibrant flavors while staying healthy. Each offers unique ingredients and creative preparation methods that resonate with lovers of both soups and salads. Dive in and discover your next favorite recipe!

Vegan Comfort: Curried Lentil and Coconut Soup

One innovative recipe hails from Hiranth Jayasinghe, the chef behind New York City’s Plant Junkie, a restaurant known for its 100% plant-based comfort food.

To create this scrumptious soup, gather the following 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
• Optional: Vegan yogurt

Follow these steps to prepare the soup:

1. Heat the coconut oil in a large pot or Dutch oven over medium heat.
2. Add chopped onion along with a pinch of salt, cooking until softened and lightly browned, about 8 to 10 minutes. Adjust heat to prevent burning.
3. Once softened, lower the heat and add garlic, ginger, turmeric, curry powder, and red pepper flakes. Cook, stirring continuously until fragrant, approximately 2 to 3 minutes.
4. Raise the heat to medium-high and add the diced butternut squash, potatoes, celery, and carrots. Sauté for 5 to 7 minutes until the vegetables soften.
5. Bring the pot to a boil by adding the diced tomatoes, lentils, vegetable stock, and coconut milk. Stir in 1/2 teaspoon salt and several grinds of black pepper.
6. Once boiling, reduce heat to medium and let it simmer, stirring occasionally for about 25 minutes, until the lentils are tender.
7. Stir in lime juice. If the soup is too thick, add an additional 1/2 cup of vegetable stock until reaching the desired consistency.
8. Serve hot in bowls, garnished with chopped cilantro or scallions, and a dollop of vegan yogurt if desired.

This vegan recipe is developed by Hiranth Jayasinghe and shared with Fox News Digital.

Traditional Flavors Revived: Green Pozole

Pati Jinich, a celebrated chef and cookbook author from the Washington D.C. area, embraces traditional Mexican flavors in her vibrant green pozole. This delightful soup offers a variety of vegetables as substitutes for the conventional meats typically found in this dish.

Pati fondly recalls her deep affection for classic red pozole, stating that trying this smooth green variation was an eye-opening experience. Here are the ingredients required:

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

To prepare the pozole, follow these steps:

1. In a small skillet, toast the pumpkin seeds over medium heat for about 3 to 4 minutes until they brown and pop. Set aside in a bowl.
2. In the same skillet, toast the oregano for 8 to 10 seconds until it turns brown, and then combine it with the pumpkin seeds.
3. Blend the tomatillos, chiles, onion, cilantro, garlic, and water until smooth.
4. In a large pot, heat oil over medium-high heat until hot but not smoking. Add the green puree, which will sizzle and smoke.
5. Stir in salt and let the mixture simmer for about 10 minutes, stirring occasionally as the sauce thickens and darkens.
6. In a blender, combine the toasted pumpkin seeds, oregano, and 3 cups of broth, then blend until smooth.
7. Mix this blended concoction into the simmering green sauce and reduce the heat to medium. Cover partially as it will splatter, and simmer for 8 minutes while stirring occasionally.
8. Add the remaining 5 cups of broth, allowing it to come to a simmer. Integrate hominy and simmer with the lid partially covering for 10 minutes.
9. Introduce zucchini, chayote, and mushrooms, cover partially, and simmer for another 15 minutes until the vegetables become tender and the soup thickens.
10. Taste and adjust seasonings before serving in bowls, passing garnishes separately.

This recipe stems from chef Pati Jinich and was shared with Fox News Digital.

Satisfying and Healthy: Spiced Chicken Bean Soup

Chef Joseph Hawke, in his forthcoming cookbook titled The Man Cave Cooking Guide, provides another enticing recipe that resembles a cold summer salad but is perfect for winter. This comforting dish captures the heartiness of soup while ensuring it remains healthy and flavorful.

Here are the ingredients needed:

• 2 tablespoons olive oil
• 1 teaspoon cumin seeds
• 1/4 cup finely diced onion
• 1 clove garlic, minced
• 1/2 cup mushrooms, cleaned and sliced
• 1 fresh plum tomato, diced
• 1 cup fresh spinach, chopped
• 1/2 cup bell pepper (green, red, or yellow), chopped
• Kosher salt and freshly ground pepper to taste
• Dash of cayenne pepper or paprika
• 2 cups chicken broth (or vegetable broth for a vegetarian version)
• 2 cups cooked black beans (or 1 can, drained)
• 2 stalks green onion, cleaned and sliced
• 2 tablespoons cilantro, chopped
• Optional: Up to seven whole green Thai chilis
• 1 cup brown rice (uncooked)
• Sour cream or yogurt for serving, to taste

To craft this delicious soup, follow these simple steps:

1. In a large saucepan, heat olive oil on medium-low heat.
2. Add cumin seeds and then toss in the diced onion. If preferred, increase the onion quantity to enhance flavor.
3. Incorporate garlic, followed by sliced mushrooms, allowing them to cook. Uncover to stir and flip for even cooking.
4. Add diced tomatoes, chopped spinach, and bell peppers. Include chilis if desired.
5. Season with kosher salt, freshly ground pepper, and optional cayenne or paprika for heat.
6. Cover to wilt the spinach, letting the vegetables blend, stirring as needed for even cooking.
7. In a separate pot, prepare the rice by melting butter or heating oil, rinsing the rice, and incorporating it into the pot.
8. Mix rice with the liquid of choice and cook while the soup thickens, ensuring the rice cooks for about 50 minutes.
9. Once ready, serve warm soup ladled over a bed of fluffy rice, garnished with green onions and fresh cilantro.

This recipe belongs to chef Joseph Hawke, shared with Fox News Digital.

Embracing Soup as a Salad Substitute

These recipes prove that soups can offer a tremendous flavor profile and nutritional value similar to traditional salads. Each dish combines vibrant ingredients in creative ways, challenging the notion that soups must be heavy and not suitable for health-focused diets.

As the cooler months approach and the allure of warm, comforting meals rises, consider exploring these nourishing recipes shared by talented chefs. With each bowl, you will discover warmth, health benefits, and satisfying flavors that keep cravings at bay while nourishing the body.