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.
Looking for a plant-based ingredient to add that creaminess factor to your soup? Try using walnuts in this Creamy California Walnut and Tomato Soup. This is a classic recipe, made completely plant-based. Try serving it alongside a grilled cheese for the ultimate combo!
Soup’s up! There’s nothing quite like a comforting bowl of tomato soup to warm your soul during the cooler months. That’s why this recipe for Creamy Tomato Soup with Popcorn is a fan-favorite–it’s a unique twist on a classic meal that will leave you feeling cozy.
Take a trip to Mexico without leaving your kitchen! This Spanish-inspired Fideo soup (Sopa de Fideo) is perfect to cozy up with any time of the year. Plus, this recipe only requires 30 minutes of cook time, so it is great for a quick weeknight meal!
Here’s a simple, flavorful soup recipe that you can throw together in minutes! This Curried Leek Vegetable Soup has anti-inflammatory spices and antioxidant-rich veggies can help boost your health—and spirits—on the gloomiest day.
This healthy slow cooker chicken tortilla soup is the ultimate easy and delicious family-friendly meal that can be jazzed up with so many delicious toppings. It’s amazing for meal prep and freezer-friendly too! Definitely a recipe you’ll want to add to your regular menu rotation!
This low sodium lentil soup is the easiest you can imagine! We use regular ingredients that you probably have hanging out in your fridge and pantry, and toss them all in a pot to cook in only 30 minutes.
15-bean vegetable soup is a tasty, comforting, warm bowl of goodness: perfect for a chilly day! Enjoy the variety of colors and textures in this easy vegan recipe. You can make a batch on the weekend and then enjoy it during the week for convenient packed lunches or dinners.
This late summer roasted poblano soup with chicken is the perfect late summer soup! It's filled with roasty toasty sweet corn and spicy poblanos, black beans, fire-roasted tomatoes, shredded chicken and spices. You'll love it!
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.
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 Time20 minutes
Total Time20 minutes
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
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
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. 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.
Top the salad with tortilla chips for extra crunch.
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 papadum and a cooling dip made from yogurt and cucumber.
Prep Time40 minutes
Total Time40 minutes
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
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.
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.
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.
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 Time45 minutes
Total Time45 minutes
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)
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.
*If you can’t find canned petite diced tomatoes, regular canned diced tomatoes will work.