We’ve rounded up five healthy soup recipes that are easy to make to keep you warm and cozy as weather cools down.
By Lindsay Jolivet
When the weather cools down every year in Canada, soup is the food I look forward to most. Soup is versatile, comforting and it’s easy to cram in healthy vegetables in ways that aren’t boring. In short, soup rules.
We’ve rounded up five easy and healthy soup recipes for you to try. Let us know in the comments how you like them.
Nourishing homemade chicken soup
Recipe by Mandy King, Certified Nutritional Practitioner & the Founder of
This classic chicken soup gets a healthy boost from bone broth. It’s hearty enough to satisfy the whole family.
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Serves: 4-6 people
Ingredients:
2 tbsp ghee, butter or coconut oil
2 stalks celery, diced
3 medium carrots, sliced into coins
1 large onion, diced
3 cloves garlic, minced
4-6 cups of bone broth (homemade or store-bought)
2 tsp dried parsley
2 bay leaves
salt & pepper to taste
2/3 of the meat from 1 whole chicken, cooked and shredded (you could also use 1lb chopped chicken thighs instead)
Directions:
Notes: I first roasted a whole chicken and used about 2/3 of the meat from that chicken for this soup. I used the chicken carcass from the roast chicken to make bone broth for this soup (bone broth recipe here). The bone broth is made with garlic, ginger and onion which adds a lot of flavour to the soup. If you use a store-bought broth, it may not have as much flavour and you may need to up the spices in the soup. I will give you alternatives in the steps if you don't have the whole chicken or homemade broth.
Heat a large pot or Dutch oven over medium heat and add the oil.
Chop the veggies and add them to the pot (onion, garlic, carrots and celery).
Cook for 4-5 minutes, or until onion is translucent.
If you already have cooked chicken, just add the broth and spices (not the meat yet). Cover the pot, bring to a boil and then turn down to a simmer for ~30 minutes. If you don't have cooked chicken, add the chicken, broth and spices and cover the pot, bring to a boil, turn down to simmer until the chicken is cooked, ~20 minutes.
If you've already got the cooked chicken, add it at the very end just to warm it up, but not cooking it any further.
Serve immediately or save in the fridge for 3-4 days.
Optional additional seasonings: dill, thyme, more salt and pepper.
Spicy carrot ginger soup
This carrot ginger soup will clear your throat and warm you from the inside out. Adjust the amount of ginger depending how strong you want the soup to be.
Prep Time: 15 minutes
Cook Time: 30
Total Time: 45
Serves: 6
Ingredients:
1 lb carrots, chopped
1 onion, chopped
2 tbsp ginger, minced
¼ teaspoon of paprika
5 cups of broth (vegetable or chicken)
Salt and pepper to taste
Directions:
Heat a pot over medium heat and add a tablespoon of oil to heat for a few minutes.
Add the onions and a pinch of salt and pepper. Sauté for about 10 minutes until they’re soft and translucent.
Add the carrots and ginger and sauté for about 5 minutes to soften.
Add the vegetable broth and paprika. Bring to a boil uncovered and then reduce the heat to medium-low. Cover and simmer for 15 minutes or until the carrots are fork-tender.
Use an immersion blender or pour soup into a standing blender. Blend until it’s a smooth orange purée.
-Submitted by Lindsay Jolivet, Digital Project & Content Manager, Lumino Health
Roasted butternut squash soup
Spicy, roasted and comforting, this squash soup is the perfect match for the Canadian fall weather.
Prep Time: 10 minutes
Cook Time: 55
Total Time: 65
Serves: 4
Ingredients:
1 small butternut squash, peeled and cut in half
1 tbsp coconut oil
2 cloves garlic, minced
1 diced onion
1 1/2 tbsp curry powder
1/4 tsp ground cinnamon
1 can light coconut milk (400 ml)
2 cups chicken broth
2 tbsp maple syrup
Salt and pepper to taste
Directions:
Preheat the oven to 375°F (190°C)
Line a baking sheet with foil and place the halves of squash, cut side up. Cover the pan with another layer of foil
Bake for 40 minutes or until the squash is soft when you poke it with a fork. Set it aside.
Heat oil in a large pot over medium heat.
Sauté onion and garlic for 5 minutes while stirring. Add the spices and stir.
Add the baked squash, vegetable broth, coconut milk and maple syrup.
Bring to a boil over medium heat and then reduce heat to low, cover, and simmer for 10 minutes.
Purée the soup until it’s thick and creamy. You can use an immersion blender or a standing blender.
-Submitted by Emily Gilbert, Digital Marketing Manager, Lumino Health
Hearty tortilla soup
A tasty soup that’s filling enough for lunch or dinner. Adjust the liquid to make it soupier or more like a chili, depending on what you prefer.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Serves: 4-6
Ingredients:
1 white onion, diced
1 tbsp olive oil
1 jalapeno pepper, diced
1 red bell pepper, diced
1 tsp chili powder
½ tsp garlic powder
½ tsp cumin
¼ cayenne pepper
3 cups of vegetable broth
1 cup of tomato puree
1 can of black beans
1 can of pinto beans
¾ cup of dried red lentils
Directions:
Heat a large pot or Dutch oven on medium and add the olive oil.
Add the diced onion and sauté for 5 minutes or until translucent.
Add the jalapeno, bell pepper and spices and cook for about 3 minutes.
Add the vegetable broth and tomato puree.
Drain and rinse both cans of beans and add them. Add the red lentils.
Bring the pot to a boil and then reduce the heat to low, cover and simmer for 20 minutes or until the lentils are cooked.
Top with crushed tortilla chips, sprinkle on cheese if you want and enjoy!
-Submitted by Lindsay Jolivet, Digital Project & Content Manager, Lumino Health
Vegan bean and kale soup
The simplicity of this soup makes it great for when you’re not feeling much like cooking. Not to mention it’s aromatic and satisfying with lots of vegetables and beans.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Serves: 4-6
Ingredients:
Olive oil
2 celery stalks, chopped
1 medium white onion, chopped
2 carrots, chopped
3 cloves of garlic, minced
1 28-ounce can of diced tomatoes with their juices
2 15-ounce cans of cannellini beans, which are also called white kidney beans
Salt to taste
¼ tsp each basil, thyme, oregano, rosemary
3 cups of kale
Directions:
Heat a large pot on medium and add a glug of olive oil. While it’s heating, chop your vegetables.
Once warm, add the onions and sauté for 5 minutes or until translucent.
Add the carrots, celery and garlic and sauté for another 3 minutes.
Add the diced tomatoes, beans and spices and bring to a boil.
Reduce heat to medium-low, cover and simmer for 15 minutes or until the carrots and celery are cooked.
Stir the kale into the hot soup and serve.
-Submitted by Lindsay Jolivet, Digital Project & Content Manager, Lumino Health