If there was a versatility award for a healthy entrée, soup would have a trophy case full of hardware. Whether you’re spooning it up chilled in the summer or curling up with some steaming broth come colder temps, the one-bowl meal lends itself to countless meals.
Hold your savory horses though, because soup isn’t confined to the veggie world. Using fruits with a low sugar content and flavorful nuts and spices means that even your sweet tooth will be satisfied by the sippable meal.
And that’s exactly what Nicole Centeno, chef and founder of New York-based healthy soup delivery company Splendid Spoon, loves about soup: It’s healthy, delicious, and can be made for any occasion.
Her new cookbook, Soup Cleanse Cookbook, builds upon that idea, filling page after page with a vast array of tasty ways to pack every meal with mega-servings of nutritious produce so that you can break out of your canned tomato soup routine and develop a far more exciting habit. “The flexibility [of soups] means you can have the satisfaction, the comfort, and the healing properties while still keeping your palate excited,” she explains.
1. Pear and Sunflower Seed Soup
We use Bartlett pears from Fishkill Farms in Hopewell Junction, New York, when we make this soup at our microsoupery. Since this is a pureed soup, we happily take some of the more banged-up pears. If you offer to do the same at your local farmers’ market, the farmer will probably give you a few extra pieces.
2. Honeydew with Matcha and Mint Soup
Honeydew can be an incredibly juicy and sweet melon, and I encourage you to find the sweetest, juiciest one you can. A ripe melon will be unmistakably fragrant with a heavy, sweet aroma when you press its little belly button and then put your nose to it.
3. Creamy Cocoa with Sweet Potatoes Soup
This soup is like a much cleaner version of rice pudding, and with a much more sophisticated flavor. A bit of spice; a creamy bisque-like base of sweet potato, coconut, and cocoa; and flecks of tender black rice make this a soup you’ll want to savor slowly.
4. Stir in the black rice. Enjoy warm or chilled.
Another sweet-friendly superfood is matcha, loaded with antioxidants and a kick of caffeine for an energy boost.
5. Reduce the heat to low and simmer for 30 minutes, or until the pears are very soft.
In a small bowl, whisk the matcha powder into the water to dissolve.
Place a steamer basket in a large pot with 2 inches of water. Bring to a boil over high heat.
Meanwhile, in a medium pot over high heat, combine the rice and water, cover, and bring to a simmer. Reduce the heat to medium-low and cook for 40 minutes, or until the rice is tender.
Looking for more good-for-you options to keep in your fridge all week? These meal prep tips and recipes will make healthy eating easy. And for when you don’t have time to pre-cook, these superfood-packed dinners can be made in under 20 minutes.