Are the streets snow-covered where you are? We had a dusting earlier in the week, but today all that’s left are the memories. Regardless, it is still winter and for a foodie that means one thing: SOUP! But this is nothing new. Food historians describe soup as likely dating back as far as the origins of cooking itself. For our founding fathers, much like ourselves, the act of combining a variety of nutritious ingredients into a large pot for an easily digested, customizable meal just made sense. And just as we like to think of soup as a cure-all for illness, soup was also used for healing in the 18th century.
Today we have two soup-er healthy options that will satisfy even the most modern comfort food cravings. Scroll down for the recipes and how-to videos, featuring entertaining and educational commentary from our own Chef Rhys Lewis and Chef Travis Brust. They’ll show you cooking doesn’t have to be boring or serious—it can be a lot of fun! And today’s recipes prove health and deliciousness can peacefully coexist. HUZZAH to that!
CARROT ALMOND SOUP
WITH CHILI RELISH & GREEK YOGURT
Carrot soup. It sounds way too virtuous to be tasty, doesn’t it? I assure you, this soup is absolutely delicious. Simple, gluten free, and a mix of hearty textures—this soup could make a name for the humble and historic carrot. Depending on your preferences, it can be served smooth or chunky. And a spoonful of yogurt adds a boost of protein and creaminess that takes this soup over the top.
Carrots have been known to provide a hefty dose of vitamin A along with numerous other health benefits including glowing skin, cancer prevention, and anti-aging properties. And you don’t need me to tell you that almonds are loaded with vitamins, minerals, protein, and fiber. Check out our how-to video for step-by-step instructions and more information on the history of the carrot.
- 1 lb carrots peeled, sliced ½ inch dice
- 1 lb white onions, peeled diced fine
- ½ cup whole Almonds
- 1 Tbsp ginger, peeled, chopped
- 1 Tbsp garlic, peeled, chopped
- 6–8 sprigs fresh thyme, stemmed &chopped
- 2 oz. whole butter
- 1 fresh bay leaf
- 6 Cups chicken or vegetable stock
- ½ cup greek style plain yogurt
- 1 Tbsp chopped fresh herbs
- ¼ cup toasted sliced almonds for garnish, if desired
- 6-8 serrano chilies
- 1 green bell pepper
- 1 tsp fresh garlic, peeled and chopped fine
- ¼ cup olive oil
- 1 tsp. cumin
- 1 tsp. kosher salt
- 1 lemon, squeezed for juice
- 1 Tbsp Cilantro
- Melt the whole butter in a heavy bottom pot and sauté the carrots, onions and almonds over medium low heat for 4- 5minutes without browning.
- Add the ginger, garlic, thyme and the bay leaf and sauté another 2 – 3 minutes.
- Add the vegetable or chicken stock and bring to a simmer and cook until the carrots are tender.
- Blend in a blender until smooth. Use caution when blending hot liquids by leaving an air gap to allow steam to escape.
- Season to taste with kosher salt & pepper and reserve in a warm place.
- Trim the stems from the serrano Chilies, spilt in half and remove the seeds and dice finely.
- Trim the stem and seeds of the green bell pepper and dice finely.
- Combine the diced chilies, garlic, cumin, cilantro, olive oil, kosher salt and lemon juice and stir to combine.
- Reserve chilled until needed.
- Portion the soup into the serving bowl and garnish with a dollop of the yogurt and top with a teaspoon of the chili relish, and sprinkle with the toasted sliced Almonds, and serve.
- This soup may be served either hot or cold.
Sweet Potato Chicken Soup
with Pulled Roasted Chicken, Winter Greens & Dash of Curry
Next up, another hearty and healthful dish starring sweet potatoes and chicken. We think Thomas Jefferson—a lover of vegetables and light meat consumption—would approve. And if you want to take advantage of modern conveniences and use a store-bought roasted chicken, we won’t tell.
Sweet potatoes are another vitamin A powerhouse. They are also loaded with fiber and potassium and are low on the glycemic index scale. Keep scrolling for the full recipe and how-to video.
- 1 2½ - 3 pound fryer chicken
- 3 sprigs fresh thyme
- 1 each lime
- 3 cloves fresh garlic
- olive oil
- kosher salt & pepper
- 1 Tbsp olive oil
- 2 Tbsp fresh ginger, minced
- 3 each shallot, peeled and small diced
- 2 each carrots, peeled and small diced
- 1 each celery, cleaned and small diced
- 2 each medium sweet potatoes, peeled and medium diced
- 1 dash curry, ground
- 2 cups coconut milk
- 3 cups chicken Stock
- 2 cups garden kale, sliced thinly
- Kosher salt & pepper
- 1 lb pulled chicken meat from the recipe above
- 2 Tbsp fresh cilantro and basil
- 2 each fresh limes, halved ready to juice
- Rinse the chicken and pat dry
- Place the thyme, garlic and lime cut in half into the chicken
- Truss the chicken if able, but not necessary
- Rub the chicken with the olive oil and season heavily with kosher salt and black pepper
- Roast the chicken in a roasting pan at 350°F till an internal temperature of 158-160°F is reached, then allow to rest at room temperature for 20 minutes
- Remove the skin and pick the chicken and lightly pull the meat to bite sized pieces
- In a soup pot over medium heat, lightly sauté the ginger and shallots for one minute in oil
- Add the carrots and celery, cook for 2 minutes, add the sweet potatoes and cook for 3-5 minutes, then add the curry, coconut milk and stock and bring to a simmer and cook till the sweet potato is soften
- Fold in the kale to the soup and stir
- Season with kosher salt and cracked pepper
- Do not add the chicken and herbs till serving
- Spoon the sweet potato soup into a bowl of choice
- Place about 3-4 oz of the pulled chicken in the center
- Sprinkle the top with the cilantro and basil then squeeze the lime juice over the top of the soup
Do you have a favorite soup recipe? If you try either of these, let us know how they come out!