Winter is here, and there’s nothing more comforting than a warm bowl of soup to chase away the chill. Soups are not only hearty and delicious but can also be a great way to pack your diet with nutrients. For those looking to meal prep or ensure they have a healthy option ready at all times, freezing soups is a fantastic solution. In this article, we’ll explore five healthy soups that are perfect for winter, easy to prepare, and ideal for freezing.

Why Choose Healthy Soups This Winter?

Soups are an excellent winter meal for many reasons. They provide hydration, are easy to digest, and can be loaded with vegetables, lean proteins, and wholesome grains. Additionally, many soup recipes can be easily adapted to suit dietary restrictions or preferences. By preparing soups in advance and freezing them, you save time and ensure you always have a nutritious option ready to heat and eat.

Now, let’s dive into these five healthy soups that will keep you cozy and nourished this winter.

• Classic Chicken and Vegetable Soup
• Lentil and Spinach Soup
• Creamy Butternut Squash Soup
• Hearty Minestrone Soup
• Spicy Sweet Potato and Black Bean Soup

1. Classic Chicken and Vegetable Soup

A timeless favorite, chicken and vegetable soup is a staple for a reason. Packed with lean protein, a variety of vegetables, and herbs, it’s not only delicious but also incredibly nutritious.

Ingredients:

• 2 tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 cup green beans, chopped
• 3 cups cooked shredded chicken
• 6 cups low-sodium chicken broth
• 1 tsp dried thyme
• 1 tsp dried parsley
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic; sauté until fragrant.
2. Add carrots, celery, and green beans. Cook for 5 minutes.
3. Stir in the chicken, broth, thyme, and parsley. Simmer for 20-25 minutes.
4. Season with salt and pepper.

Freezing Tip:

Let the soup cool completely before transferring it to freezer-safe containers. Freeze in individual portions for easy reheating.

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2. Lentil and Spinach Soup

This plant-based option is a powerhouse of protein and fiber. Lentils are filling and nutritious, while spinach adds a boost of vitamins and minerals.

Ingredients:

• 2 tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 carrots, diced
• 1 cup dried lentils (any variety)
• 6 cups vegetable broth
• 1 tsp cumin
• 1 tsp smoked paprika
• 2 cups fresh spinach
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot. Add onion, garlic, and carrots; cook until softened.
2. Stir in lentils, cumin, and smoked paprika. Cook for 1 minute.
3. Add vegetable broth and bring to a boil. Reduce heat and simmer for 30-35 minutes, until lentils are tender.
4. Stir in spinach and cook until wilted. Season with salt and pepper.

Freezing Tip:

Avoid adding spinach before freezing; instead, add it while reheating to preserve its vibrant color and texture.

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3. Creamy Butternut Squash Soup

Rich and velvety, this soup is the ultimate winter comfort food. It’s naturally sweet, low in calories, and packed with vitamin A.

Ingredients:

• 1 butternut squash, peeled and cubed
• 1 onion, diced
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 cup unsweetened coconut milk
• 1 tsp ground nutmeg
• 1 tsp cinnamon
• Salt and pepper to taste

Instructions:

1. Roast the butternut squash at 400°F (200°C) for 25 minutes, or until tender.
2. In a pot, sauté onion and garlic until fragrant.
3. Add roasted squash, vegetable broth, nutmeg, and cinnamon. Simmer for 10 minutes.
4. Blend the soup until smooth using an immersion blender. Stir in coconut milk and season with salt and pepper.

Freezing Tip:

This soup freezes beautifully. Portion into airtight containers and freeze for up to 3 months.

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4. Hearty Minestrone Soup

Minestrone is a classic Italian soup loaded with vegetables, beans, and pasta. It’s versatile and can be customized with whatever vegetables you have on hand.

Ingredients:

• 2 tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 cup green beans, chopped
• 1 can diced tomatoes
• 1 can kidney beans, drained and rinsed
• 1 cup small pasta (optional)
• 6 cups vegetable broth
• 1 tsp dried oregano
• 1 tsp dried basil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot. Sauté onion, garlic, carrots, and celery until softened.
2. Add zucchini, green beans, tomatoes, and kidney beans. Stir well.
3. Pour in the broth and add oregano and basil. Simmer for 20 minutes.
4. If using pasta, cook it separately and add it to the soup before serving.

Freezing Tip:

Avoid adding pasta before freezing. Cook pasta fresh and add it when reheating the soup.

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5. Spicy Sweet Potato and Black Bean Soup

This flavorful soup combines the natural sweetness of sweet potatoes with the hearty texture of black beans and a hint of spice.

Ingredients:

• 2 tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 sweet potatoes, peeled and cubed
• 1 can black beans, drained and rinsed
• 4 cups vegetable broth
• 1 tsp chili powder
• 1 tsp cumin
• 1 lime, juiced
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot. Add onion and garlic; sauté until softened.
2. Add sweet potatoes, chili powder, and cumin. Cook for 2-3 minutes.
3. Pour in vegetable broth and simmer for 20 minutes, or until sweet potatoes are tender.
4. Stir in black beans and lime juice. Season with salt and pepper.

Freezing Tip:

This soup freezes well. Portion it into individual containers and thaw overnight in the refrigerator before reheating.

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Tips for Freezing and Reheating Healthy Soups

1. Cool Completely: Always let soups cool to room temperature before freezing to prevent ice crystals from forming.
2. Use Proper Containers: Store soups in airtight, freezer-safe containers or heavy-duty resealable bags.
3. Label and Date: Clearly label each container with the name and date to keep track of freshness.
4. Thaw Safely: Thaw soups in the refrigerator overnight or use the defrost setting on your microwave.
5. Reheat Gently: Reheat soups on the stove over medium heat, stirring occasionally, to avoid scorching.

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By preparing these five healthy soups ahead of time, you’ll have a delicious and nutritious meal ready to enjoy any day of the week. Not only will you save time, but you’ll also stay warm and nourished throughout the winter months. So, grab your favorite pot, gather your ingredients, and get cooking!

Looking for more inspiration? Check out our collection of delicious and healthy recipes to keep your winter warm and flavorful!