The Benefits of Soup + 10 Soup Recipes

November 17, 2020

By Anna Varriano

Chicken soup for a cold or flu. Bone broth for gut health. Pumpkin or squash soup to support bowel movements. These are recommendations that have been passed down for generations, so there must be something to them!

Soups are heart-warming and health boosting, offering some of the following benefits:

  • made with homemade stocks and broths, soups are a great source of minerals and collagen, contributing to digestive health, bone health, immune function, and more
  • loaded with veggies, soups are a great way to deliver a fibre-and-nutrient-packed meal, helping you to feel full
  • they are easy to digest
  • low-temperature simmering helps to retain the nutrients in the veggies and in the stock
  • they are easy to make – even in big batches, and they freeze well for make ahead meals
  • there are so many variations, you can satisfy even the pickiest eaters!

Here are 10 of my soup recipes, followed by my chicken stock recipe which I use in many of my soup recipes (you can use a veggie base broth too). If you don’t have time to make your own stock or broth, store bought brands will do (read the ingredients to make the best choice and buy organic if possible). I hope you’ll find one or two … or more soups … that appeal to you and give them a try! Just click on the name of the soup to get the recipe. Enjoy!

#1 – Tomato and Basil Soup

I love the combination of tomatoes and basil. This recipe makes approximately 8 cups of soup. I grow lots of tomatoes in my vegetable garden so that I can freeze them and have them on hand all winter long to make delicious soups like this one, as well as adding them to other dishes.

# 2 – Heart Healthy and Heart Warming Lentil Soup

Lentils are a tiny but mighty member of the legume family. Their high fibre content helps to keep cholesterol and blood sugar levels in check. They are also an excellent source of folate and magnesium – two minerals associated with cardiovascular health … that’s the heart healthy part of this recipe! This lentil soup recipe is based on one of my favourite childhood meals … that’s the heart warming part of this recipe! My mom always used dried lentils and homemade stock – and that is usually what I do too; however, it is still delicious using good-quality store bought broth and canned lentils. This recipe makes about 10 cups of soup and it freezes beautifully.

#3 – Leek and Cauliflower Soup

In addition to making a delicious soup, leeks and cauliflower are packed with health-boosting nutrients, many of which have been shown to protect and promote cardiovascular health. This recipe makes about 12 cups of soup and it freezes beautifully.

#4 – Butternut Squash – Leek – Ginger Soup

This is one of my favourite really-cold-weather soup! The warm flavour combinations are just right for a cold fall or winter day, and it’s loaded with health-boosting nutrients!

#5 – Carrot Ginger Soup

This soup is so so so delicious, you might not believe how quick and easy it is to make! Every single ingredient offers loads of health benefits too! It freezes beautifully, so feel free to double or triple or quadruple (etc, etc!) the recipe. This recipe makes about 8 cups of soup.

#6 – Coconuty & Gingery Pumpkin Soup

Many of us run out and buy pumpkins for Halloween and/or Thanksgiving and then forget about them; however, I encourage you to enjoy this winter squash for months beyond fall! Pumpkins are loaded with health-boosting nutrients, including powerful antioxidants such as beta-carotene, lutein, and xanthin. It’s also a great source of fibre and a wonderful food to promote bowel health. This recipe is made with fresh pumpkin. It freezes beautifully, so you can make big batches of this soup when pumpkins are available. You’ll also benefit from the health-boosting properties of coconut oil and coconut milk used in this recipe!

#7 – Gazpacho Soup

While you can make this tomato-based soup at any time of year, as it is served cold, I prefer it as a yummy way to start any summer-time meal! This recipe makes 6 to 8 servings.

#8 – Fiddlehead Ginger Soup

While there’s nothing like making this soup with fresh spring-time fiddleheads, frozen fiddleheads make this soup a year-round delight! Fiddleheads have often been called a food for the female body, perhaps because they are a good source of manganese which aids in the formation of mother’s milk and prevents post-partum depression. Some sources point out the resemblance between the shape of fiddleheads and the fallopian tubes of the female reproductive system. Interesting, huh? One thing is for certain – fiddleheads are delicious and they are packed with vitamins, minerals (especially iron), and antioxidants.

#9 – Roasted Butternut Squash Coconut Ginger Soup

Since fall is soup time, it’s great to have soup recipes that use fall and winter crops like squash. Try this Roasted Butternut Squash Coconut Ginger Soup on a cold fall or winter day. It freezes well and is also a great thermos lunch.

#10 – Roasted Pumpkin Soup

Another variation on a pumpkin soup. Top with roasted pumpkin seeds!

Chicken Stock 

This stock will be a delicious foundation for amazing soups, stews, sauces, and gravies, so it’s great to have some on hand at all times. It’s also great for drinking straight up! Chicken stock is known to have anti-microbial properties which can boost the immune system and heal the gut. It is also an important part of the GAPS™ protocol.


Privacy Policy