Best soup recipes for fall and winter

Best soup recipes for fall and winter

Looking to warm up during the cooler months? Here are the best soup recipes for fall and winter that are also dietitian approved. 

There’s nothing quite like a comforting bowl of tomato soup to warm your soul, which is why these hearty soups are a nutritious option that will leave you feeling cozy. Additionally, these soups have ingredients that you may already have in your kitchen (like canned and jarred tomatoes), making them an easy option to whip up on any weeknight.

Thanks to the canned tomatoes, these recipes are heart healthy options that are also teeming with nutrients. And, since tomato sauce is rich in lycopene, it also contributes to a reduced risk of cardiovascular disease, as research shows that tomato products play an important role in preventing platelet aggregation (i.e. reducing the amount of blood clots that can lead to cardiovascular diseases). Additionally, tomato products can improve cholesterol by improving lipid profiles, as studies have found that consumption has lead to a significant decrease in cholesterol and triglyceride levels, as well as body weight and fat percentage.

So, go ahead and enjoy the following categories in this recipe collection: 

  • instant pot soup recipes
  • crockpot soup recipes
  • vegetarian soup recipes
  • vegan soup recipes

Your heart, soul, and taste buds will thank you. Bon appetite!

 

Best soup recipes for fall and winter

These hearty soup recipes are sure to warm your soul during fall and winter.

TPWC Member Highlight: Kagome

TPWC Member Highlight: Kagome

Get the scoop on Tomato Wellness member, Kagome. We are proud to have them on board as part of the tomato community!

Kagome may have started small, but they have increased their reach to have a collaboration with growers, partners and customers to cultivate a passion for food that now spans the globe. While they produce a colorful variety of fruit and vegetable products, they have never strayed from founder Ichitaro Kanie’s principles of making great tasting foods that are true to nature.

The term “Kagome” translates to basket weave pattern in Japanese which is a reference to the lattice baskets used to harvest produce. Kanie first began growing Western crops, including tomatoes in 1899, and started producing purees and sauces a few years later. In 1989, Kagome opened for business in Los Banos California, and emphasized creating customized sauces for U.S. restaurants. In 1993, they expanded to include an internal research and development center and have continued to expand their reach and offerings. Kagome now operates 15 facilities in 10 countries offering a wide variety of products.

Kagome utilizes current agricultural research to increase the overall quality of their crops and improve the efficiency of their production process. Along with this they put an emphasis on creating unique and flavorful sauces by bringing a chef into their research and development team. Their products include pizza and pasta sauce, salsa, BBQ sauce, cocktail sauce, along with a variety of Asian sauces and other flavor enhancing toppings.

The Kagome Way

This is an all-encompassing phrase that they use to describe the pride they have in the company. They value customers, long-term relationships, elite quality, food safety, and commitment to their communities. Their team displays respect, passion, grit, teamwork and commitment every day, and holds themselves to the highest standards. Watch this video to learn more.

Welcome a piece of Kagome into your home by trying a few of their tasty recipes.

https://kagomeusa.com/ahi-tuna-tostadas/
https://kagomeusa.com/shrimp-linguini/

Zesty Turkey Taco Salad

Zesty Turkey Taco Salad

Zesty Turkey Taco Salad

Zesty Turkey Taco Salad

The recipe makes a great family dinner for weeknights because it comes together very quickly and relies upon pantry staples and only a few fresh ingredients. I love using salad as a vehicle for almost any type of cuisine as an easy way to pack in veggies with a variety of fun toppings.

Prep Time 20 minutes
Total Time 20 minutes

Ingredients

  • Salad:
  • 8 ounces 99% lean ground turkey
  • 1 tablespoon taco seasoning
  • 1/3 cup water
  • 2 quarts chopped romaine lettuce
  • 1 cup canned corn kernels, rinsed and drained (or freshly cooked or frozen)
  • 1 cup canned black beans, rinsed and drained
  • 1 avocado, cubed
  • 1 cup low-fat cheddar cheese, shredded
  • 1/4 cup fresh cilantro, chopped
  • Dressing:
  • 2 tablespoons tomato paste
  • 2 tablespoons red wine vinegar
  • 2 tablespoons olive oil
  • 1 teaspoon minced onion
  • 2 teaspoons honey
  • ½ teaspoon paprika
  • 2 tablespoons water

Instructions

    1. Spray a sauté pan or skillet with nonstick cooking spray and heat on medium-high heat. Add turkey and cook undisturbed for 5 minutes, then break up with a spatula or wooden spoon and continue to cook until no longer pink.

    2. Drain the extra liquid, add taco seasoning, and 1/3 cup water. Stir while cooking, until water is absorbed. Remove from heat. Set aside.

    3. While turkey is cooking, prepare the dressing in a medium bowl by whisking together the tomato paste, red wine vinegar, olive oil, onion, honey, paprika, and 2 tablespoons water until well combined. Add more water, if needed, to achieve desired consistency. Set aside.

    4. In a large serving bowl or platter, add lettuce, and top with corn and beans.

    5. Arrange cooked ground turkey on the greens. Top with avocado, shredded cheese, and cilantro. Drizzle dressing on top of the salad.

Notes

Top the salad with tortilla chips for extra crunch.

Nutrition Information:

Yield:

4

Serving Size:

2 cups

Amount Per Serving: Calories: 343Total Fat: 14gSaturated Fat: 2gCholesterol: 33mgSodium: 626mgCarbohydrates: 33gFiber: 10gSugar: 8gProtein: 30g

Recipe by Lauren Harris-Pincus MS, RDN, owner of Nutrition Starring YOU, a practice in New Jersey specializing in weight management and prediabetes. She is also the author of The Everything Easy Pre-Diabetes Cookbook and The Protein-Packed Breakfast Club.

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Tomato Pulav

Tomato Pulav

Tomato Pulav

Tomato Pulav

This classic recipe is a tangy, flavorful South Indian rice dish made with tomatoes, green peas and spices. Rice is the predominant grain in South Indian cuisine and there is a wide array of rice-based dishes served at different meals. Try serving Tomato Pulav with a cooling dip made from yogurt and cucumber and papadum.

Prep Time 40 minutes
Total Time 40 minutes

Ingredients

  • 1 cup basmati rice, uncooked
  • 1 tablespoon canola oil
  • 1 teaspoon cumin seeds
  • 6 whole cloves
  • 2 (1-inch) cinnamon sticks
  • 1 teaspoon garlic, minced
  • 1 teaspoon garam masala
  • 1 cup frozen peas, thawed
  • 1 (14.5-ounce) can diced tomatoes with green chili, with juice
  • 1 ¼ cups water
  • ½ teaspoon salt (optional)
  • ¼ cup cilantro or mint, finely chopped

Instructions

    1. Rinse rice, place in a bowl, cover it with water, and soak for 20 minutes.

    2. Heat oil in a saucepan on medium-high. Add cumin seeds, cloves, and cinnamon sticks, sauteing until fragrant and cumin turns a darker brown, about 10-20 seconds.

    3. Add minced garlic and garam masala; sauté for 10 seconds.

    4. Add tomatoes, water, and salt, if using, and bring to a boil.

    5. Add rice and peas. Stir well and bring to a boil.

    6. Reduce heat to low, cover with a lid, and cook for 10-15 minutes until rice is done.

    7. Turn off the stove, add finely chopped herbs.

    8. Fluff the rice and serve.

Notes

You can substitute brown basmati rice to make it a whole grain option by modifying the water and cooking time. Discard whole cloves and cinnamon before eating. Garam masala is a key spice mixture used in many Indian dishes which may be found in many well-stocked markets, Indian markets, or online.

Nutrition Information:

Yield:

4

Serving Size:

½ cup

Amount Per Serving: Calories: 163Total Fat: 4gSaturated Fat: 0gCholesterol: 0mgSodium: 296mgCarbohydrates: 27gFiber: 4gSugar: 4gProtein: 5g

Vandana Sheth RDN, CDCES, FAND is a nationally recognized, award-winning registered dietitian nutritionist, certified diabetes care and education specialist, and author of My Indian Table: Quick & Tasty Vegetarian Recipes.

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Tomato Lentil Spaghetti

Tomato Lentil Spaghetti

Tomato Lentil Spaghetti

Tomato Lentil Spaghetti

This kid-friendly dinner is made from pantry staples, like canned diced tomatoes, tomato paste, lentils, and whole wheat spaghetti. Smoked paprika and ground cumin create a smoky, flavorful sauce that pairs perfectly with rich, earthy tomatoes and are an unexpected twist from usual oregano and basil.

Prep Time 45 minutes
Total Time 45 minutes

Ingredients

  • 2 tablespoons olive oil
  • 1 small onion, chopped
  • 3 garlic cloves, minced
  • 2 medium carrots, chopped
  • 2 celery stalks, chopped
  • ½ teaspoon smoked paprika
  • ½ teaspoon ground cumin
  • 2 tablespoons tomato paste
  • 2 (14.5-ounce) cans petite diced tomatoes, with juice*
  • 1 cup dried green or brown lentils, rinsed
  • 1 cup water
  • ½ teaspoon salt
  • 16 ounces whole wheat spaghetti
  • Parmesan cheese, for serving (optional)

Instructions

    1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery and cook for 5 minutes, stirring often, until vegetables have softened.

    2. Add the paprika and cumin and cook for 30 seconds until just fragrant, then add the tomato paste and cook another minute, stirring.

    3. Add the canned tomatoes with juice, lentils and water then reduce heat to low. Cook for 30 minutes, uncovered, stirring occasionally, until lentils are cooked through. Stir in the salt.

    4. While the sauce is simmering, bring another large pot of water to a boil for the pasta. Once boiling, add the pasta and cook until just al dente according to package directions. Drain, reserving 1 cup of pasta water.

    5. Add the cooked pasta to the lentil sauce along with ¼ cup of pasta water. Toss, coating the pasta with sauce until well mixed. If needed, add in more pasta water, 2 tablespoons at a time until achieve desired consistency.

    6. If desired, sprinkle on parmesan cheese right before serving.

Notes

Serve with brown basmati rice or whole wheat naan flatbread.

Nutrition Information:

Yield:

6

Serving Size:

2½ cups

Amount Per Serving: Calories: 474Total Fat: 7.6gSaturated Fat: 1.1gCholesterol: 0mgSodium: 439mgCarbohydrates: 88.5gFiber: 13.3gSugar: 9.0gProtein: 20.2g

Recipe by Alexandra Caspero MA, RD, author, chef and owner of Delish Knowledge and co-founder of Plant-Based Juniors.

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