Warming Winter Soups: Comforting Recipes to Boost Your Mood and Health

No matter your location across Canada, February invariably ushers in chilly, somber weather. Consequently, we're always on the hunt for something to uplift our spirits and prevent the winter gloom from overwhelming us. Food, a universal comfort, often becomes our go-to solace, albeit at the risk of derailing well-intentioned diet plans.

Below, we present a selection of delectable, heartwarming soups designed to brighten your mood and offer cozy comfort, all while aligning with your pre-New Year fitness endeavors.

Manhattan-Style Fish Chowder

Serves: 8
Ingredients:

• 3 1/2 cups Vegetable Broth (divided)
• 1 large White Onion (diced)
• 1 stalk Celery (diced)
• 1 medium Carrot (diced)
• 1 tsp Thyme (fresh, additional for garnish optional)
• 1 cup White Cooking Wine
• 1 tbsp Tapioca Flour
• 3 cups Diced Tomatoes
• 2 cups Mini Potatoes (quartered)
• 3 Haddock Fillets (cubed)
• Sea Salt & Black Pepper (to taste)

Directions:

1. In a pot, simmer a few tablespoons of broth over medium-high heat. Sauté onion, celery, carrot, and thyme until softened, roughly 5-8 minutes, adding water as needed to prevent sticking.
2. Whisk white wine and tapioca flour in a bowl to create a slurry. Incorporate into the vegetables, stirring thoroughly.
3. Add tomatoes, potatoes, and remaining broth. After bringing to a boil, simmer for 10 minutes or until potatoes soften.
4. Introduce the haddock, continuing to cook for another 10 minutes.
5. Season with salt and pepper. Serve garnished with thyme, if desired.

Nutrition per Serving:
Calories: 139 | Fat: 0g | Carbohydrates: 14g | Protein: 14g

Vegan Minestrone Soup

Serves: 4
Ingredients:

• 1 tsp Extra Virgin Olive Oil
• 1 Yellow Onion (finely chopped)
• 1 Carrot (peeled, chopped)
• 4 cloves Garlic (minced)
• 1 tbsp Italian Seasoning
• 1 tsp Sea Salt
• 1/4 cup Tomato Paste
• 3 1/2 cups Diced Tomatoes (canned)
• 4 cups Vegetable Broth
• 2 cups Red Kidney Beans (cooked, rinsed)
• 1 cup Frozen Green Beans (chopped)
• 1 1/2 cups Brown Rice Pasta Shells (dry)

Directions:

1. Heat oil in a large pot over medium. Cook onion until softened, about 3-5 minutes.
2. Add carrot, garlic, Italian seasoning, and salt, cooking for an additional 2-3 minutes.
3. Mix in tomato paste, then after a minute, add tomatoes, broth, and kidney beans.
4. Incorporate green beans, bring to a boil, then simmer for 30-35 minutes until vegetables are tender. Season as needed.
5. Separately, prepare pasta as directed, then combine with soup upon serving.

Nutrition per Serving:
Calories: 392 | Fat: 3g | Carbohydrates: 75g | Protein: 16g

Turkey and White Bean Chili

Serves: 6
Ingredients:

• 2 tsp Extra Virgin Olive Oil
• 1 medium Sweet Onion (chopped)
• 4 cloves Garlic (minced)
• 4 cups Chicken Broth
• 2 tsp Ground Cumin
• 3 Green Chili Peppers (optional, seeds removed)
• 1 lb Cooked Turkey Breast (roughly chopped)
• 4 cups White Navy Beans (cooked)
• 3/4 cup Cream (half & half)
• 2 tbsp Arrowroot Powder
• Sea Salt & Black Pepper (to taste)

Directions:

1. In a pot, heat oil over medium-high. Sauté onions and garlic until tender, about 5 minutes.
2. Add broth, cumin, chilies (if using), turkey, and beans. Bring to a boil, then simmer for 10 minutes.
3. Mix a portion of the cream with arrowroot powder to dissolve, then stir into the pot with the rest of the cream. Season with salt and pepper. Serve divided into bowls.

Nutrition per Serving:
Calories: 377 | Fat: 8g | Carbohydrates: 43g | Protein: 35g

Curried Coconut Soup

Serves: 8
Ingredients:

• 1 tbsp Extra Virgin Olive Oil
• 1 tbsp Ginger (chopped)
• 2 cloves Garlic (minced)
• 1 Yellow Onion (chopped)
• 2 tbsp Curry Powder
• 2 cups Mushrooms (sliced)
• 1 oz Lemongrass (chopped)
• 1 cup Broccoli (small florets)
• 1 tbsp Lime Juice
• 3 cups Canned Coconut Milk
• 4 cups Vegetable Broth
• 1 Zucchini (spiralized into noodles)
• 1/4 cup Cilantro
• 1 tsp Chili Flakes (optional)

Directions:

1. In a pot, sauté olive oil, ginger, garlic, and onion over medium-low heat for 3-5 minutes. Add curry powder, mushrooms, and lemongrass.
2. Once mushrooms are cooked, mix in broccoli, lime juice, coconut milk, and broth. Bring to a boil, then simmer for 10 minutes.
3. Add zucchini noodles last minute. Serve topped with cilantro and chili flakes, if desired.

Nutrition per Serving:
Calories: 209 | Fat: 18g | Carbohydrates: 9g | Protein: 3g