Soups for Every Season

Soup: pretty easy to throw everything in a pot and let it simmer, it warms the body right up, and you can make so much of it all at once! A great meal for any day and our Nutrition Education team has created soup recipes using healthy ingredients in fun and unique ways. The soups listed are: Black Bean, Butternut Squash, Creamy Cauliflower, and Rainbow Ramen. 

Bon Apetit!  

Black Bean Soup 

Ingredients: 

• 1 medium onion, diced 
• 1 clove garlic, minced 
• 2 teaspoons cumin 
• 1 jalapeno, chopped (optional) 
• 2 cans (16 ounce) black beans, undrained 
• 1 can (15 ounce) diced tomatoes, undrained 
• 1 cup broth (chicken/vegetable/beef) 

Directions: 

1. Spray large pot with cooking spray. Sautee onions over medium-high heat until starting to brown (approximately 5 minutes) 
2. Add garlic, cumin, jalapeno (optional) and cook for 1 minute  
3. Add beans to pot. Lightly mash with fork or potato masher 
4. Add tomatoes and broth, bring to a boil and reduce heat to medium. Cover and simmer for 15 minutes 
5. Serve hot. Serves 4 

Optional: can top with cliantro, cheese, and sour cream 

Butternut Squash Soup 

Ingredients 

• 2 tablespoons oil 
• 1 medium onion, chopped 
• ½ teaspoon salt 
• ¼ teaspoon pepper 
• ¼ teaspoon cinnamon  
• ¼ teaspoon nutmeg 
• 8 cups vegetable stock 
• 6 lbs butternut squash, roasted 

Directions 

1. Heat oil in skillet over medium-high heat. Add onion, salt, and pepper. Cook 10 minutes until onions are soft 
2. Add roasted squash and cinnamon. Stir for 2 minutes until the cinnamon smells fragrant 
3. Add stock. Bring to a boil over high heat, then reduce heat and simmer for 5 minutes 
4. Puree the soup in either a blender, food processor or immersion blender. Cool the soup slightly before transferring to blender or food processor 
5. Serve hot. Serves 4 

Optional: increase or decrease the stock according to desired thickness 

Creamy Cauliflower Soup 

Ingredients 

• 2 tablespoons oil 
• 1 large head of cauliflower, cut into small florets 
• 1 onion, diced 
• 3 stalks celery, sliced 
• 3 carrots, diced 
• 4 cloves garlic, minced 
• 1 teaspoon thyme 
• 1 teaspoon oregano 
• 2 tablespoons cornstarch 
• 2 cups vegetable broth 
• 2 cups milk 
• Salt and pepper to taste 

Directions 

1. Heat oil in large pot over medium heat. Add cauliflower, carrots, celery, and onion. Cook for 10-12 minutes or until vegetables are tender. Stir occasionally 
2. Add garlic, sauté 1 minute 
3. Stir in thyme, oregano, and cornstarch. Cook for 1 minute 
4. Pour in vegetable broth and milk. Stir occasionally until mixture starts to boil 
5. Reduce heat to low and simmer for 3-5 minutes or until soup has thickened. Season with salt and pepper to taste 
6. Serve hot. Serves 6 

Rainbow Ramen 

Ingredients: 

• 1 tablespoon oil 
• ½ onion, diced 
• 2 stalk celery, diced 
• 2 small carrots, diced 
• 1 bell pepper, diced 
• 1 can chicken, drained 
• 3 cups broth (chicken/veggie/beef) 
• 1 package ramen noodles 
• 2 cups spinach or kale 
• ½ seasoning packet from ramen 
• Pepper and garlic powder to taste 

Directions 

1. In a large pot over medium heat, heat oil. Cook onion, celery, carrot, and pepper until tender (about 5 minutes)  
2. Add drained canned chicken, garlic, pepper. Cook for 1 minute 
3. Add broth. Bring to a boil. Add ramen noodles and cook for 3 minutes 
4. Add ½ seasoning packet and spinach/kale. Cook for 3 minutes 
5. Serve hot. Serves 4 

Optional: Can add more vegetables like mushrooms, zucchini, squash, etc.