Our Favorite Soups + 4 Soup Recipes!

Plus Diana’s go-to vegetarian roasted acorn squash recipe

Happy Monday! With the weather getting colder, we thought it was the perfect time to share some soup recipes! Soup is a wonderful way to pack in extra nutrients and use up any veggies lingering in the fridge. It’s also easy to make ahead of time, which is great if you’re entertaining or just need an easy meal for the week. Soup freezes well, making it simple to enjoy a nourishing, homemade dish at any time. If you’re cooking for one, try freezing soup in an ice cube tray. When you’re ready to eat it, just pop out a few at a time to thaw.

In this post, find our favorite soups, and access a variety of soup recipes that are tied to specific health benefits:

• Energy-Boosting Lentil Soup (free for all subscribers!)

• Antioxidant-Rich Vegetable Soup

• Skin-Healthy Miso Ginger Soup with Greens

• Gut-Healthy Split Pea Soup

Plus Diana gives us some insight into one of her favorite vegetarian side dishes - Roasted Acorn Squash with Feta.

We want to know: What is your favorite soup? Share in the comments!

(P.S. Become a paid subscriber to join the full conversation.)

Soups We Love

Dr. Weil:

One of my favorite dishes to prepare and enjoy is lentil soup. When the nights are cold, I find this soup nourishes both my body and soul. Lentils, one of the oldest cultivated legumes, are highly nutritious. They provide an excellent source of plant protein, abundant soluble and insoluble fiber, and essential minerals, including magnesium, folate, and iron. Lentils are extraordinarily nutritious and quite affordable, making them a winner in any season.

To make my favorite lentil soup recipe, begin by rinsing a pound of lentils and simmering them gently with a bay leaf until tender. Add diced carrots, celery, onion, and a modest amount of cumin to the base, which contribute both flavor and additional nutrients. Then add two cups of crushed tomatoes (canned or fresh) and two tablespoons of extra-virgin olive oil. A final splash of vinegar just before serving balances the flavors.

This soup is hearty, deeply nourishing, and fully aligned with the principles of an anti-inflammatory diet. I often serve this soup with a simple green salad and whole-grain bread. Try the Energy-Boosting Lentil Soup Recipe below - I think you will enjoy it.

Diana:

I’m a sucker for a good minestrone soup - both eating it and making it. Whenever my fridge is overloaded with vegetables, this is my go-to recipe to make. Minestrone is wonderfully forgiving, you can add just about anything, and it always seems to turn out delicious. The only thing I still can’t figure out is portion size. I only know how to make enough minestrone to feed a small army. But that’s ok! It makes for great leftovers.

I don’t typically follow a recipe when I make minestrone. I usually start by sautéing onion and garlic in a generous splash of olive oil until translucent and fragrant. From there, I add vegetable broth and whatever vegetables I have on hand. Truly, anything works, but some of my favorites are carrots, celery, potatoes, peas, zucchini, and bell peppers. Once the broth comes to a boil, I add pasta and let it simmer, covered, until the pasta is cooked and the vegetables are tender.

I do also like adding a splash of red wine and a can of crushed tomatoes to the broth. They deepen the flavor and make the soup feel just a bit richer. Near the end of cooking, I stir in a can of beans - kidney beans are my usual choice, but cannellini or garbanzo beans work great too. Just before serving, I add a handful of Parmesan cheese to everyone’s bowl.

I think minestrone is delicious, nutritious, and hearty. A true comfort food that is both satisfying and good for you. Plus, it helps you clear out the fridge!

Four Healthy Soup Recipes

Energy-Boosting Lentil Soup

Lentils are good for energy because they are rich in complex carbohydrates that provide a slow, sustained energy release, and they contain iron which is crucial for producing energy-transporting red blood cells and fighting fatigue. Their high fiber content also helps prevent energy-sapping blood sugar spikes, further contributing to stable and lasting energy levels. This is a hearty soup, perfect for lunch or dinner!

Weil Nutrition Corner™ Food As Medicine: Lentils provide plant-based protein and fiber, greens add antioxidants, and olive oil and spices bring anti-inflammatory benefits.

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Skin-Healthy Miso Ginger Soup with Greens

We both love miso soup - it has a pleasing umami flavor, and is filling while still being light. We enjoy it as an appetizer before dinner, or as part of a lunch with a salad. You can even have it for breakfast like many people in Japan do. Once you learn how to make it we think you will go back to it again and again!

Weil Nutrition Corner™ Food As Medicine: Miso provides probiotics for gut health, ginger and garlic add anti-inflammatory compounds, and greens deliver antioxidants.