THE PULSE

As the weather cools down, there’s nothing better than a warm, comforting bowl of soup. But who says hearty can’t also be healthy? These three soup recipes are packed with flavor, nutrients, and the cozy vibes you’re craving this season. 

1. Lentil and Vegetable Soup 

This nutrient-rich soup is as satisfying as it is simple to make. Lentils provide a plant-based protein boost, while the variety of vegetables offers a rainbow of vitamins and minerals. 

Ingredients: 

• 1 cup dried lentils, rinsed 
• 1 tbsp olive oil 
• 1 onion, diced 
• 2 carrots, sliced 
• 2 celery stalks, chopped 
• 3 garlic cloves, minced 
• 1 can diced tomatoes (14 oz) 
• 6 cups of vegetable broth 
• 1 tsp cumin 
• 1 tsp paprika 
• Salt and pepper to taste 

Instructions: 

1. Sauté onion, carrots, celery, and garlic in olive oil until softened. 
2. Add diced tomatoes, lentils, broth, and spices. 
3. Simmer for 30-40 minutes until lentils are tender. 
4. Serve with a squeeze of lemon for added brightness. 

2. Chicken and Wild Rice Soup 

This creamy-yet-light soup is perfect for anyone craving comfort food without guilt. Lean chicken and wild rice deliver protein and fiber, while a touch of cream adds indulgence. 

Ingredients: 

• 2 cups of cooked shredded chicken 
• 1 cup wild rice, cooked 
• 1 tbsp olive oil 
• 1 onion, diced 
• 2 carrots, diced 
• 2 celery stalks, diced 
• 4 cups of chicken broth 
• 1 cup milk (or unsweetened almond milk for dairy-free) 
• 2 tbsp flour (or cornstarch for gluten-free) 
• Salt, pepper, and thyme to taste 

Instructions: 

1. Sauté onion, carrots, and celery in olive oil until softened. 
2. Add broth, chicken, and cooked rice; simmer for 10 minutes. 
3. Mix flour with milk, then stir into soup and cook until slightly thickened. 
4. Season with thyme, salt, and pepper. 

3. Spicy Sweet Potato and Black Bean Soup 

This soup is perfect for warming up on chilly days. Sweet potatoes bring a touch of natural sweetness, while black beans offer plant-based protein. 

Ingredients: 

• 2 medium sweet potatoes, peeled and diced 
• 1 can of black beans, rinsed and drained 
• 1 tbsp olive oil 
• 1 onion, diced 
• 3 garlic cloves, minced 
• 1 can of diced tomatoes with green chilies (14 oz) 
• 4 cups of vegetable broth 
• 1 tsp chili powder 
• 1 tsp smoked paprika 
• 1/2 tsp cumin 
• Salt and pepper to taste 

Instructions: 

1. Sauté onion and garlic in olive oil until softened. 
2. Add sweet potatoes, tomatoes, broth, and spices; simmer for 20 minutes. 
3. Stir in black beans and cook for an additional 5-10 minutes. 
4. Garnish with cilantro and a dollop of Greek yogurt if desired.