During the cold weather, your body will start to crave warm and nourishing meals. And there’s no simpler way to fulfill that than know how to make healthy soup meals. In this article, you’ll learn how to do a couple of healthy soup meals that you can save for the rainy days. You will learn how to prepare them and also how to make them step – by – step. I’ll also show you how you can do these healthy soup meals in individual serving sizes so that you can easily reheat them whenever you want.
Healthy Soup Meal #1: Cauliflower Soup
- 1 teaspoon of cumin and ½ teaspoon of coriander
- Salt and pepper
- 1 white onion
- 1 garlic
- 4 cups of vegetable broth
Preheat your oven to 425 degrees Fahrenheit. You will need to roast cauliflower for a smooth and creamy, roasted cauliflower soup. Start by cutting the cauliflower in half and into a quarter. Once you have done that, you can start slicing the flowers into a diagonal to remove the florets from a stem. Use your knife to cut the larger florets into small bite – size pieces and then repeat this process with the other half of your cauliflower until all of the florets are removed and has the same size.
Transfer the cauliflower to a baking sheet and drizzle it with a couple tablespoons of avocado oil or olive oil. Cauliflowers naturally are neutral – flavored veggies so you need to give it an extra flavor of spices. The two spices that pair well with it are cumin and coriander. Add 1 teaspoon of cumin and ½ teaspoon of coriander as well as salt and pepper. Then mix the cauliflower with the seasonings using your hands, and just make sure that all the florets are well - coated with the spices.
The next step is to spread the cauliflower in a single layer and try to make sure that the pieces are overlapping so that when you bake them, they will get beautifully golden.
The next thing to do is to grab 1 white onion. You don’t have to peel it, just slice it in half. Then place it with the cauliflowers and drizzle the cut side of it with some oil. Flip the onion over so that it would nestle in the baking sheet.
The last ingredient you need to roast is garlic. Roasted garlic has a milder and sweeter flavor than raw garlic, so you can use 3 – 4 cloves or more depending on how much you like garlic. Just like the onion, you don’t need to peel the garlic, but make sure to slice off one end using a knife because it will make it easier for you later on to peel the garlic clove out after it’s roasted. Then place the garlic to a small piece of aluminum foil and drizzle it with oil. Wrap the individual garlic cloves with the foil will prevent it from burning. You can also use parchment paper and include it in your baking sheet with the cauliflowers and the onion. Keep in mind that you can use a second baking sheet if needed.
Place the baking sheet containing your seasoned veggies in the oven for 30 to 35 minutes or until the edges of the cauliflower are golden. When the cauliflower is done, remove it from the oven and let it cool just enough so you can transfer it to your blender or food processor.
Use a spatula to scoop up the florets and transfer it to the blender/ food processor. Save a few pieces of cauliflower so that you can use it later as garnish for the soup. For the onion, make sure to slice off the stem, and then remove the outer skin before placing it in the blender. You don’t need to cut or dice it. Open the foil to see your roasted garlic. Each clove should be soft so that you can easily squeeze it out of the skin before placing it with the other ingredients.
The next step is to pour the 4 cups of vegetable broth into your blender. Start the blender to low speed but quickly increase it to maximum speed for about 1 – 2 minutes or until it’s smooth.
Pour the soup into a bowl, and give the top a swoosh using a spoon then garnish it with a few of the roasted cauliflower florets, toasted almond slices and fresh thyme for a tasty and low carb soup recipe that’s perfect for rainy days!
Healthy Soup Meal #1: Sweet Potato Soup
- 1 ½ pounds of sweet potato
- 3 carrots
- 1 onion
- 1 ginger
- 2 cloves of minced garlic
- ¼ teaspoon each of red paper flakes and paprika
- 4 cups of vegetable broth
Peel 1 ½ pounds of sweet potato and slice it into half – inch thick pieces. You can stack 2 sweet potatoes on top of each other before dicing it. Once you’ve done dicing it, place it in a bowl and set it aside.
The next step is to peel and slice three carrots. Just like sweet potato and other orange veggies are loaded with beta – carotene which gives the soup a nutrient boost.
Slice and dice 1 yellow onion. You can try to chill the onion in the freezer for 10 – 15 minutes before cutting it, it somehow prevents your tears from falling off!
The next thing to add is ginger. This will flavor your soup. Peel the ginger using the back of a spoon before slicing and dicing it until you have about 1 tablespoon’s worth. If you like to add a little more, feel free to do so.
Heat a large pot in medium heat and add a few tablespoons of avocado oil or olive oil. Add the diced carrots and onions and stir them for 6 – 8 minutes or until the carrots have soften up. Add the fresh ginger along with two cloves of minced garlic as well as a ¼ teaspoon each of red paper flakes and paprika for the a spicy kick.
Stir the mix in 2 – 3 minutes or until it smells nice. Add the diced sweet potato and 4 cups of vegetable broth. Once all of it is in the pot, give it a quick stir. Turn the heat to high and bring it to a boil. After that, reduce the heat to low and add a lid. Simmer it for 15 – 20 minutes or until the sweet potato is soft or tender.
Remove the pot from the stove and place it next to your blender or food processor. Use a ladle to transfer the ingredients, and pour the rest of the pot into the container.
Blend the soup on high for 1 – 2 minutes or until the soup is velvety smooth. If you find that the soup is too thick, just a small amount of vegetable broth or water to thin it out.
Pour the soup into a bowl, and give it a topping. You can top it with leafy veggies like watercress and also some coconut cream. You can also add pistachios for some crunches and red paper flakes for a spicy kick as well as black pepper.