Mom used to always say that a big bowl of soup was like a warm hug on a cold day. As it turns out, a warm hug of soup is just what your body is asking for after a run, ride, hike, ski or challenging workout in the snow. When you workout outside, your body works doubly hard just to keep your system warm and functioning, so warming your body as quickly as possible helps reduce recovery time and absorb important nutrients. Plus, they just taste good.
These recipes are hearty and power-packed with the macronutrients active bodies need for recovery and refueling: carbohydrates, proteins and fats. Enjoy!
Roasted Pumpkin + Coconut Soup
Ingredients
- 1 small sugar pie or kabocha pumpkin or other smallish winter squash (or 2 14.5-ounce cans of pumpkin pureé)
- 3 tablespoons (45 ml) unsalted butter, room temperature
- 1 14-ounce (396 grams) can coconut milk
- 1/2 cup (120 ml) coconut butter (or coconut manna)
- 4 tablespoons (60 ml) curry paste or gojiuchang (korean red chili paste)
- 1 large yellow onion, diced
- 1 cup (240 ml) vegetable broth or water
- 2 teaspoons (10 ml) fine-grain sea salt, or to taste
- 1 teaspoon (5 ml) ground turmeric, fresh can also be used
- 1 teaspoon (5 ml) ground ginger, peeled and chopped
- 1 teaspoon (5 ml) ground cumin
- 1/2 teaspoon (2.5 ml) black pepper
Directions
Preheat the oven to 375°F and place the racks in the middle.
Carefully cut each squash/pumpkin into halves (or quarters). Slather each piece with butter or olive oil, sprinkle generously with salt, place on a baking sheet skin side down and pop it in the oven. Roast for about an hour or until the squash is tender throughout.
When the pumpkin/squash are cool enough to handle, set aside roughly 2.5 cups of flesh for the soup and reserve the remainder for another purpose.
In a large pot over medium-high heat, add the onion and a drizzle of olive oil, saute until the onion is translucent. Then, scoop the pumpkin flesh into the pot and stir. Add the coconut milk, curry paste and spices; bring to a simmer. Once the mixture is simmering, remove from the heat and puree with a hand blender, you should have a very thick base at this point. Now add vegetable stock or water 1 cup at a time, pureeing between additions until the soup is the consistency you prefer. Return to a simmer again and add the salt (and more curry paste or spices if you like, I used just shy of 6 teaspoons but the curry paste I use is not over-the-top spicy). Top with toasted pepitas, fresh herbs or croutons.
Serves: 6–8 | Serving Size: 1 1/2 cups
Nutrition (per serving): Calories: 357; Total Fat: 28g; Saturated Fat: 19g; Monounsaturated Fat: 5g; Cholesterol: 11mg; Sodium: 395mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 14g; Protein: 2g
Spiced Chickpea Soup with Quinoa
Ingredients
- 2 medium onions, peeled and quartered
- 4 garlic cloves
- 1/2 cup (120 ml) olive oil
- Kosher salt and pepper, to taste
- 2 teaspoons (20 ml) ground cumin
- 1/2 teaspoon (2.5 ml) ground coriander
- 1/4 teaspoon (1.25 ml) ground allspice
- 1 14.5-ounce (411 grams) can crushed tomatoes
- 8 cups (1920 ml) low-sodium chicken or vegetable broth
- 1 14.5-ounce (411 grams) can garbanzo beans (chickpeas,) rinsed and drained
- 1/4 cup (60 ml) quinoa or short-grain brown rice
- 1/3 cup (80 ml) plain Greek yogurt
- 1/3 cup (80 ml) chopped unsalted, roasted pistachios, walnuts or pepitas
- A few pinches of sumac, to serve
- Chopped cilantro, to serve
Directions
Process onions and garlic in a food processor until finely chopped. Heat oil in a large saucepan over medium-high heat. Add onions and garlic, season with salt and pepper, and cook, stirring often, until softened, about 3 minutes. Add cumin, coriander and allspice and cook, stirring often, until the onions start to brown, about 5 minutes. Add tomatoes and cook, stirring often, until mixture is jammy, about 5 minutes.
Stir in broth and bring to a boil. Add chickpeas, reduce heat and simmer, partially covered, 20 minutes. Add quinoa and simmer, partially covered, until quinoa is cooked, 10–15 minutes; season with salt and pepper.
Top soup with yogurt and pistachios just before serving.
Do ahead: Soup can be made five days ahead. Let cool; cover and chill.
Serves: 6–8 | Serving Size: 1 1/2 cups
Nutrition (per serving): Calories: 242; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 11g; Cholesterol: 0mg; Sodium: 431mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 5g; Protein: 8g
Bright Miso Pesto Noodle Soup
Ingredients
For the Miso Pesto
- 1/2 cup (120 ml) organic miso
- 2/3 cup (160 ml) olive oil
- 4 medium cloves of garlic, peeled
- 2 tablespoons (30 ml) fresh rosemary
- 2 bunches of cilantro, leaves and stems
- 16 scallions, trimmed
- 2-inch segment of ginger, peeled
For the noodle soup
- 12 ounces (340 grams) rice noodles or favorite noodles
- 1 bunch radishes, sliced thinly
- 3 cups (720 ml) arugula
- 1 avocado, sliced thinly
- 8–10 ounces (226– 283 grams) grilled chicken, pulled rotisserie chicken or tofu
Directions
For the miso pesto
Use a food processor or blender to puree all ingredients into a paste. Taste, adjust seasoning, and use. Makes about 2 cups.
For the noodle soup
In a large stockpot, bring 4–6 cups of water to a simmer. Add 1/4–1/2 cup miso pesto paste to the hot water and stir. Add salt and more paste, to taste. In the meantime, boil the noodles according to package directions. Drain.
Ladle the broth and noodles into bowls, top with arugula, radishes, chicken and avocado to your liking.
Serves: 6-8 | Serving Size: 1 1/2 cups
Nutrition (per serving): Calories: 278; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 15g; Cholesterol: 0mg; Sodium: 25mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 5g; Protein: 5g
