Warm Up With Some Healthy Soups

by Wendy on May 12, 2015

What type of food sounds best on a cold, spring day? For most of us, a warm cup of soup is most comforting, and fills our kitchens with a delicious aroma. It is easy to prepare, and filling. The fact that specific tableware is designated for the sole purpose or eating soup is evidence of its prominent role at our kitchen tables.

Vegtable Soup DetoxThe best part about soup is that it can be especially healthy for us. They are often full of nutrient-dense vegetables, legumes, and other fiber-filled ingredients that combine to deliver appealing textures and great flavors. Most soups help you obtain a variety of nutrients and the many health-promoting compounds found in vegetables in one bowl. Also, including vegetables into a soup will ensure that it keeps all the nutrients that are sometimes lost by steaming them.

Some studies have attributed soup’s pound-shedding power to its high satiation potential (it makes you feel full), as it is suggested that these satiating properties may be due in part to slow gastric emptying. Studies have also found that eating soup as an appetizer can decrease calorie intake at a subsequent meal by about 20%.

Eating soup can slow your rate of calorie consumption, because it takes a relatively long time to consume and that gives your brain some time to register fullness. So, soup may be a component of a successful weight loss program, not because of some magical fat-burning properties, but simply because it may help you limit the amount of food that you consume.

The most healthful, nutrient-dense soups are those that use a basic broth/stock, a lean protein source (lean meat, fish, or beans/legumes), and a variety of vegetables. Be careful consuming cream-based soups, or cheese-topped soups, which are calorie-laden and are not considered as healthful.

Here are a few soup ideas to get you started!

Sweet Potato Black Bean Soup


  • 1 tablespoon olive oil
  • 1 medium-sized onion, coarsely chopped (about 1 cup)
  • 2 medium sweet potatoes, cut into 1-inch pieces (about 3 cups chopped)
  • 1 large red sweet pepper, chopped
  • 1 fresh jalapeno pepper, seeded and finely chopped (add more or less pepper to taste)
  • 2 garlic cloves, chopped fine
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 3 cups vegetable broth
  • 1 14-1/2 oz. can diced tomatoes, undrained
  • 5 cups corn (from fresh, frozen, or canned/drained)
  • 2 cups cooked black beans (19-oz. can, rinsed and drained)
  • ¼ cup chopped fresh cilantro
  • Juice of 1/2 lime (cut the other half into wedges to garnish bowls)


In a large pot, heat oil over medium-high heat. Add onions, sweet potatoes, red pepper, jalapeno pepper, and garlic. Cook until peppers and onion are tender (about 5 minutes). Stir in chili powder and cumin, and reduce heat to medium. Cook, covered, until sweet potatoes are tender (about 8 minutes), stirring occasionally. Add broth, tomatoes, and corn. Bring to a boil, stirring occasionally. Stir in corn and reduce heat. Simmer, uncovered, for 15 minutes. Stir in the black beans, cilantro, and lime juice. Season to taste with salt and black pepper, and add some hot sauce if you want a spicier soup. If desired, top each serving with cheese, cilantro, lime wedges, and/or green onions.

Delicious Detox Vegetable Soup


  • 1 tablespoon olive oil
  • 1 medium yellow onion, diced
  • 1 large carrot, peeled and chopped
  • 2 celery stalks, chopped
  • 1 red bell pepper, chopped
  • 4 garlic cloves, minced
  • 2 cups green beans, trimmed and chopped
  • 1 28-ounce can of diced tomatoes
  • 4 cups vegetable stock
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 4 cups of kale, stemmed and chopped
  • 2 tablespoons fresh parsley, chopped


Heat up a large pot over medium-high heat and add olive oil. Throw in onion, carrot and celery and cook for 3-5 minutes or until onions are translucent. Add garlic and bell pepper and cook for 1 minute. Add in green beans and cook for another minute. Top with diced tomatoes, vegetable stock and spices and give it a stir. Bring to a boil and then let simmer, uncovered over medium-low heat for 25 minutes. Add in kale and cook for 5 more minutes. Top with fresh parsley and serve warm.



Health Contributor at Creative Bioscience
My name is Wendy and I'm one of the main contributors to our blog. I'm a retired elementary school teacher who's found a new passion for all things relating to health and wellness. If you feel like your body is not in the place it should be, join the club! We're here to help get you where you want to be in a long term way, and avoiding any extreme diets in the process. We believe in natural sustainable methods to reach a state of homeostasis. We want to get our body, spirit, and soul into prime shape and really start loving ourselves! Wendy's favorite product is Raspberry Ketone 1234

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