3 satisfying soup recipes for all seasons

Soup is one of the all-time favourite comfort foods. And these three recipes? They're tasty, healthy and can sustain you throughout the seasons whether you're in the mood for a hot soup, cold treat, looking for a great starter dish or craving a satisfying meal in a bowl.

Perfect to start a meal or as a meal on its own, this hearty chowder feeds six and is ready to serve in about 40 minutes.

Preparation time: 10 minutes
Cooking time: 30 minutes
Serves: 6

Ingredients

• 10 mL (2 tsp.) unsalted butter
• 1/2 onion, chopped
• 1 garlic clove, minced
• 1/2 red pepper, chopped
• 2 large Yukon gold or other yellow-flesh potatoes, scrubbed and chopped
• 2.5 g (1/2 tsp.) dried thyme
• 1 bay leaf
• 750 mL (3 c.) low-sodium chicken broth or vegetable broth
• 50 g (1/4 c.) yellow cornmeal, preferably stone-ground
• 250 mL (1 c.) 2% milk
• 225 g (1 c.) fresh or frozen corn kernels
• 2.5 g (1/4 tsp.) black pepper
• 0.5 g (1/8 tsp.) salt

Preparation instructions

1. Melt the butter in a medium soup pot over medium heat.
2. Add the onion, garlic and red pepper to the pot. Cook until soft, about five minutes.
3. Add the potatoes, thyme, bay leaf and broth. Bring to a boil over high heat.
4. Reduce the heat to medium and simmer until the potatoes are tender, about 15 minutes.
5. Whisk the cornmeal into the milk then stir into the soup. Cook until thickened, about five minutes.
6. Stir in the corn, black pepper and salt, and cook for two minutes.

Nutritional information

Per serving you'll get about 155 calories; 3 g fat (2 g saturated fat); 26 g carbs; 7 g protein; 3 g fibre; 7 mg cholesterol, 136 mg sodium and 71 mg calcium.

Miso soup contains all the essential amino acids, making it a complete protein. It also aids digestion and is a good source of B vitamins such as B12.

Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 4

Ingredients

• 1 L (4 c.) water
• 1 piece kombu or kelp, about 8 cm x 10 cm (3 in. x 4 in.)
• 50 g (1/4 c.) dried bonito flakes
• 45 g (3 tbsp.) light or dark miso
• 6 shiitake mushrooms, stems removed, thinly sliced
• 225 g (8 oz.) soft tofu, cut into 1-cm (1.2 in.) cubes
• 1 scallion, trimmed and finely chopped

Preparation instructions

1. Put the water and kombu (or kelp) in a medium soup pot and bring almost to a boil.
2. Meanwhile, wrap the bonito flakes in a clean coffee filter or tea ball.
3. As soon as the water is just under a boil, remove the pot from the heat and add the wrapped bonito flakes.
4. Let stand for five minutes. Remove and discard the kombu and bonito.
5. Whisk together the miso and about 45 mL (a few tablespoons) of soup broth in a small bowl until the miso dissolves.
6. Stir back into the pot along with the mushrooms, tofu and scallion.
7. Heat over low heat for two minutes. Let stand for two minutes before serving.

Nutritional information

Per serving you'll get about 82 calories; 4 g fat (1 g saturated fat); 4 g carbs; 8 g protein; 1 g fibre; 0 mg cholesterol, 563 mg sodium and 67 mg calcium.

Although the average avocado contains 20 grams of fat, it's still good for you. Most of an avocado's fat is monounsaturated, which can potentially reduce the levels of harmful triglyceride fats in your blood and help control diabetes. Avocados also deliver vitamin E and lutein, two antioxidants that help strengthen your heart and eyes and protect against cancer.

Preparation time: 10 minutes
Cooking time: 0 minutes (only 30 minutes to chill)
Serves: 4

Ingredients

• 1 ripe avocado, halved, pitted and peeled
• 1 large cucumber, peeled, seeded and coarsely chopped
• 1 large garlic clove, peeled and smashed
• 50 mL (1/4 c.) buttermilk
• 175 mL (3/4 c.) low-sodium chicken broth, vegetable broth or water
• 30 g (2 tbsp.) fresh cilantro leaves and small stems
• 3 mL (3/4 tsp.) salt
• Pinch of ground ancho powder
• Pinch of ground black pepper
• Juice of 1/2 lime
• 250 mL (1 c.) orange juice

Preparation instructions

1. In a food processor or blender, puree the avocado, cucumber and garlic, scraping down the sides as necessary.
2. Add the buttermilk, broth, cilantro, salt, ancho powder, black pepper, lime juice and 175 mL (3/4 c.) of the orange juice.
3. Blend until smooth.
4. Add the remaining orange juice in 15 mL (1 tbsp.) increments until the soup is the consistency of thin pancake batter.
5. Refrigerate for at least 30 minutes or up to one day and serve chilled.

Nutritional information

Per serving you'll get about 136 calories; 8 g fat (1 g saturated fat); 15 g carbs; 4 g protein; 4 g fibre; 1 mg cholesterol, 469 mg sodium and 49 mg calcium.

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