By: Paige Valentik, MPS, RD, LDN

The leaves are turning, the air is getting crisp, which means…soup season! There’s something undeniably comforting about a warm bowl of soup. Let’s dive into the benefits of soup, explore ways to refresh classic recipes, and try out a couple of delicious recipes.

The benefits of soup:

1. Nutrient-Dense: Soups are a fantastic way to pack a variety of nutrients into one dish. By incorporating vegetables, legumes, and lean proteins, you can create a well-rounded meal that’s rich in vitamins and minerals.
2. Versatility: One of the best things about soup is its versatility. You can mix and match ingredients based on what you have on hand or what’s in season. From creamy bisques to hearty stews, there’s a soup for every person’s preference (and pantry).
3. Ease of Preparation: Soups are typically easy to make and can often be prepared in one pot. This makes cleanup a breeze and allows for batch cooking, which is perfect for meal prep. You can make a big pot on the weekend and enjoy it throughout the week, saving time and effort on busy days.

While classics like chicken noodle and tomato are beloved for a reason, it’s fun to give them a twist! Here are some ideas to reinvent your favorite soups:

• Spicy Tomato Basil: Add a kick with crushed red pepper flakes or a splash of hot sauce. Blend in some roasted red peppers for a smoky flavor.
• Creamy Chicken Noodle with a Twist: Instead of egg noodles, try using whole grain pasta or even zucchini noodles for a healthier option. Add fresh herbs like dill or tarragon for a refreshing touch.
• Minestrone with a Kick: Incorporate some chorizo or Italian sausage for extra flavor.
• Chili, but Make it Vegetarian: Swap the ground beef for extra beans or lentils to make it vegetarian without cutting out protein.

Soup season is a perfect time to get creative in the kitchen. With the numerous benefits of soup, from nutritional value to versatility, it’s a great way to nourish your body as the days get colder. So grab your favorite pot, try out these recipes, and let the comforting aroma of soup fill your home! Happy cooking!

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Spicy Butternut Squash Soup

Ingredients:
1 medium butternut squash, peeled and cubed
1 onion, diced
1 tablespoon olive oil
1 teaspoon cumin
1/2 tablespoon red pepper flakes (adjust to taste)
4 cups chicken broth
Salt, pepper and garlic powder to taste
Fresh cilantro for garnish

Instructions:
1. In a large pot, heat olive oil over medium heat. Add onion, sautéing until translucent.
2. Stir in the cumin and red pepper flakes, cooking for another minute until fragrant.
3. Add the butternut squash and broth. Bring to a boil, then reduce heat and simmer until squash is tender, about 20 minutes.
4. Blend the soup until smooth, then season. Serve hot, garnished with fresh cilantro.

Nutrition Facts (per servings; makes about 4 servings)
Calories: 150
Total Fat: 5g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 500mg (depends on broth used)
Total Carbohydrates: 26g
Dietary Fiber: 5g
Sugars: 5g
Protein: 3g

**I just recently found Butternut Squash Mac and Cheese at Trader Joe’s and the nutrition facts aren’t too shabby! Try it out if you prefer pasta over soup.**

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Hearty Lentil Soup (vegetarian)

Ingredients:
1 cup lentils, rinsed
1 onion, diced
2 carrots, diced
2 celery stalks, diced
1 can diced tomatoes
6 cups vegetable broth
1 teaspoon thyme
1 bay leaf
Salt and pepper to taste
Fresh parsley for garnish

Instructions:
1. In a large pot, sauté the onion, carrots, and celery until softened, about 5-7 minutes.
2. Stir in the lentils, diced tomatoes, broth, thyme, and bay leaf. Bring to a boil, then reduce to a simmer.
3. Cook for 30-35 minutes, or until lentils are tender. Season with salt and pepper. Remove the bay leaf before serving.
4. Serve warm, garnished with fresh parsley.

Nutrition Facts (per serving; makes about 6 servings)
Calories: 180
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 450mg (depending on broth used)
Total Carbohydrates: 34g
Dietary Fiber: 12g
Sugars: 5g
Protein: 10g