Hearty winter plant-based soups: Cozy comfort for cold days

This post was written by Ali Thomas, RDN LD, food insecurity and food access community outreach dietitian, Parkview Health.

When the temperature drops and the blankets come out, nothing beats the comfort of a warm, hearty soup. Looking for easy, nutritious winter meals? Warm up with hearty, plant-based soups packed with flavor and a wide variety of nutrients. Soups aren’t just cozy—they are a smart way to boost your diet with fiber, protein, healthy fats, vitamins, minerals, and phytochemicals from wholesome ingredients like pulses, whole grains, vegetables and herbs. 

Why soup should be your winter staple 

• Easy to prepare: Whether on the stovetop or in a slow cooker, soups are simple and convenient. 
   
• Great for meal prep: They store well in the fridge and freezer, making them perfect for busy schedules.  Just reheat and enjoy!
   
• Reduce food waste: Produce past its prime can be transformed into flavorful stocks and broths or soups, saving money and reducing waste.  
   

Recipes

Here are two delicious plant-based soups to try this winter.

 

Barley Vegetable Soup 

4 cups vegetable broth
2 cups water
1 (14.5-ounce) can reduced-sodium diced tomatoes, with liquid
1 cup mushrooms, sliced
1 teaspoon black pepper
½ teaspoon paprika
1 teaspoon dried thyme
1 teaspoon dried oregano
½ teaspoon dried mustard
½ cup brown or green lentils, uncooked
½ cup barley, uncooked
1 medium onion, chopped
3 cloves garlic, minced
2 celery stalks, diced
2 medium carrots, sliced
2 small squashes, sliced (zucchini, yellow)
4 small thin-skinned potatoes, diced (gold or red potatoes)
6 slices whole grain bread
1 tablespoon lemon juice
½ cup chopped fresh herbs such as sage, parsley, basil, oregano and chives\
½ teaspoon salt (optional)

1. In a large pot, add broth, water and canned tomatoes. Stir well and bring to a boil over medium-high heat.
2. Add lentils, barley, onion, garlic, celery, carrots, squash, potatoes, mushrooms, black pepper, paprika, thyme, oregano, and mustard. Stir well and cover with a lid. Reduce heat to a medium and cook for about 45 minutes, stirring occasionally, until barley and lentils are tender. Add additional water as needed for desired consistency of soup.
3. Toast whole grain bread in the oven or toaster until brown and very crisp. Slice into small cubes.
4. Add lemon juice and fresh herbs to soup and season with salt as desired.
5. Ladle hot soup into soup bowl and garnish with whole grain croutons.

Serves 12

Notes

• Store leftover soups in the refrigerator for up to three days.
• Slow cooker directions: Add all ingredients from step 1 and 2 into a slow cooker, stir well. Cover and set for high for 4 hours or low for 8 hours. When done, finish with remaining steps (3-5).

Nutrition facts
[Per serving (1 ¼ cup); Calories: 155 Calories; Carbohydrates 33g; Sugar: 4g; Fiber: 6g; Protein: 6g; Fat: 1g; Sodium: 197mg]



 

Tortilla Soup 

Tortilla Strips

3 (6-inch) corn tortillas
2 teaspoons extra virgin olive oil
½ teaspoon chili powder

Soup

2 teaspoons extra virgin olive oil
1 medium onion, diced
1 medium green bell pepper, diced
1 small jalapeno pepper, finely diced
1 small zucchini, diced
1 cup frozen corn       
¼ teaspoon crushed red pepper
2 teaspoons ground cumin
4 cups vegetable broth
2 (14.5-ounce) cans diced tomatoes, with liquid, reduced sodium
1 (15-ounce) can black beans, with liquid, reduced sodium
2/3 cup cheese, optional
2/3 cups chopped green onions, white and green parts

1. Preheat oven to 400°F.
2. Slice the tortillas into thin strips. Place them on a baking sheet and drizzle with 2 teaspoons of olive oil, then sprinkle the chili powder on top. Bake for about 5 to 8 minutes, until brown and crisp. Remove from the oven and set aside.
3. Meanwhile, prepare the soup by heating the remaining 2 teaspoons of olive oil in a large pot over medium heat. Add the onion and sauté for 5 minutes.
4. Add the garlic, bell pepper, jalapeno, zucchini, corn, crushed red pepper and cumin and sauté for an additional 5 minutes.
5. Add the broth, tomatoes and black beans. Stir well and cover. Simmer over medium heat for 25 to 30 minutes, until vegetables are tender.
6. Ladle about 1 cup of soup into soup bowls, and garnish with a few tortilla strips, cheese if desired and green onions. Serve immediately.

Serves 10

Notes:

• Store leftover soups in the refrigerator for up to three days.
• Slow cooker directions: Follow steps 1-2 as directed. Starting with step 3, place all soup ingredients in the slow cooker. Cover and cook on high for 4-6 hours or low for 8-12 hours. Serve as directed in step 6.
• May substitute black beans for any desired variety of cooked or canned beans such as pinto beans, garbanzo beans or white beans.

Nutrition facts
[Per serving (1 cup); Calories: 148 Calories; Carbohydrates: 21g; Sugar: 5g; Fiber: 5g; Protein: 6g; Fat 5g; Sodium: 263mg]

 

For more healthy cooking inspiration, check out the Nutrition and Recipes section of the Parkview Dashboard.