As the weather cools down, salads don’t seem as appealing. Instead, you may naturally be turning towards stews and soups and warmer foods. That doesn’t mean you can’t eat healthy. The holiday season is around the corner and so is cold and flu season – not only do you need to eat healthier to boost your immune system but also so you are a bit balanced with all of the inevitable treats coming your way. 

Here are 3 tips to make a delicious soup that is nutritious and simple!

• Spice it up

The secret to consistently eating healthy is to use flavours you enjoy and love. Use spices that you normally do in your cooking. When spicing soups, you don’t want it to be overpowering as it can get difficult to drink so use a bit less than normal and taste as you go.

• Veggies 

A variety of veggies is what will provide your body with a variety of nutrients. Incorporate a variety of colour. The bulk of your soup should consist of veggies. Maintain the vibrant colour of the veggies by not overcooking the soup. If using leafy greens like kale and spinach, add at the end of cooking time. 

• Protein

In order to make your soup a filling main meal, you need a source of protein. You can add chicken, seafood, or even stick to vegetarian with chickpeas, lentils, and beans. 

Here is the soup that has been on repeat in my household since last week:

South Asian Inspired Soup Recipe

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Calories 170 kcal

Ingredients

  

• 1 Tbsp olive oil
• 1 onion
• 1 Tbsp ginger garlic paste
• 1 tsp salt
• 1 tsp turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp red chili powder
• ½ tsp ground black pepper
• 1 dried bay leaf
• 1 can chickpeas or 1 ¾ cup chickpeas, drained and rinsed
• ½ head cauliflower chopped
• 2 peppers chopped
• 1 cup frozen pea and carrot mix
• ¼ cup rice rinsed
• 6 cups of water
• 1 handful kale
• 1 handful spinach
• ½ lemon squeezed
• Cilantro for garnish

Instructions

 

• In a large sauce pot, heat olive oil on medium heat. Add onion and cook for 2-3 minutes until translucent. Add ginger garlic paste and spices.
• Add chickpeas, cauliflower, peppers, pea and carrot mix, and rice. Mix between each addition to ensure spices are evenly distributed.
• Add 6 cups of water and cover. Cook for approximately 18-20 minutes on medium heat, until rice is cooked through.
• Remove cover, taste for seasoning and add salt if needed. Add fresh lemon juice and a handful of kale and spinach.
• Spoon into bowls and garnish with cilantro.

Nutrition

Calories: 170kcalCarbohydrates: 26gProtein: 8gFat: 5gFiber: 7g

Course: Brunch, Lunch/Dinner, Soup

Cuisine: South Asian Inspired

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