Vegetarian soups

When the temperatures drop, there's something incredibly soothing about a steaming, hearty bowl of soup. Whether you're seeking to snuggle up with a wholesome meal or savor the tastes of the season, vegetarian soups offer the ideal answer. Filled with vegetables, beans and aromatic spices, these soups are both tasty and nourishing.

Here are four delicious vegetarian soup recipes that will keep you warm and satisfied all winter long.

Italian tomato-basil soup

Ingredients:

• 2 tsp olive oil
• 1 small red onion (diced)
• 1 (28-oz) can no-salt-added tomato purée
• 1 cup low-sodium vegetable broth
• 1/4 tsp salt
• 1/3 cup fresh basil leaves (thinly sliced)
• 2 tsp balsamic vinegar

Instructions:

• Heat the oil in a large saucepan over medium heat. Add the onion and cook while stirring occasionally until fully softened, about eight minutes.
• Add the tomato purée, broth and salt and bring to a boil over high heat. Reduce heat to medium low and simmer, uncovered, until flavors are combined, about 5 minutes. (Hint: For a thinner soup, drizzle in more broth.) Stir in the basil and vinegar.
• Ladle into bowls. Serve hot or chilled. Makes 4 servings.

Recipe adapted from diabetesfoodhub.org.

Greek bean and vegetable soup

Ingredients:

• 1 tbsp olive oil
• 1 cup onion(s) (frozen chopped)
• 2 cup zucchini (sliced)
• 1/2 cup celery (sliced)
• 2 tsp garlic (minced)
• 1 cup low sodium vegetable broth (low-sodium)
• 1 cup water
• 3/4 cup canned navy or great northern beans (no-salt-added, rinsed and drained)
• 1 cup canned whole tomatoes (low-sodium, no-sugar-added, drained)
• 4 cup ready-to-eat spinach
• 1/2 tsp dried thyme (dried)
• 1 1/4 tsp freshly ground black pepper
• 1 oz feta cheese (reduced-fat, crumbled, about 3 Tbsp.)
• 2 tbsp pistachios (shelled, no-salt-added, dry-roasted, coarsely chopped)
• 2 slice whole wheat bread (lower-sodium)

Instructions:

• Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery and garlic. Cook two to three minutes, until vegetables soften.
• Add vegetable broth, water, beans and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook five minutes.
• Add the spinach and thyme. Cook about one minute, until the spinach wilts. Add the black pepper. Ladle the soup into two bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side. Makes 2 servings.

Recipe adapted from diabetesfoodhub.org.

Potato and kale soup

Ingredients:

• 2 tbs olive oil
• 2 cups chopped yellow onion (about 1 large onion)
• 1½ cups chopped carrots (about 3 carrots)
• 1½ cups chopped celery (about 3 stalks)
• 4 cloves garlic, minced
• 1 tbs whole fennel seeds
• Sea salt & pepper, to taste
• 1 can (15 ounce) white beans, rinsed & drained
• 6 cups cubed (about 1-inch pieces) potatoes
• 4 cups chopped kale (about 1 bunch)
• 4 cups low-sodium vegetable broth
• 4 cups water

Toppings:

• 6 ounces low-fat Greek yogurt
• ½ cup chopped fresh chives

Instructions:

• Sauté oil, onion, carrots, celery, garlic, fennel seeds, salt and pepper for eight minutes.
• Puree beans until smooth and stir into veggie mixture.
• Add in potatoes, kale, broth and water.
• Bring to boil, cover and simmer for 20-30 minutes, until potatoes are tender.
• With hand blender, puree 50% of the soup until smooth.
• Top each serving with dollop of yogurt and chopped chives. Makes 12 servings.

Recipe adapted from eatright.org.

Recipe adapted from eatright.org.

Next steps:

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