Soothing, satisfying soups for cozy winter days
Homemade soup is the perfect winter meal, evoking cozy vibes while being simple to make and retaining nutrients within a flavorful broth.
“People’s biggest objection to soup is that they can feel hungry two hours later,” says Katie Rankell, a registered dietitian and program director of the UCI Health Weight Management Program. “But with a few simple additions, you can make soup a well-balanced, filling meal.”
The secret to more satisfying soups, she says, is adding:
- At least one lean protein source
- Fiber-rich vegetables like carrots and other roots, cabbage, mushrooms, broccoli, bell peppers and green beans
- Beans and legumes, which are loaded with fiber and protein
- Whole grains like quinoa, barley, farro and rice
- Garnishes to enhance flavor and visual appeal
This month Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health, created two delicious soups with Asian and North African influences for a culinary adventure in the comfort of your home.
Moroccan chickpea harira
Harira is considered the national soup of Morocco and is staple breakfast food throughout North Africa. The name derives from the Arabic word “harir,” meaning silk or silky, which describes the soup’s texture when cooked correctly.
The tomatoes and tomato paste that form the base of this soup are rich in lycopene, a powerful antioxidant linked to reduced inflammation and improved heart health. Fresh celery and carrots add a layer of fiber, vitamin A and phytonutrients that not only aid digestion but also support eye and skin health.
“The chickpeas and red lentils in this soup are excellent plant-based sources of protein, iron and soluble fiber,” says Rankell. “They help promote a feeling of fullness, stabilize blood sugar and support gut health.”
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The dish’s traditional spices — cumin, ginger, turmeric, cinnamon and cayenne — are known for their anti-inflammatory and digestive benefits. Turmeric and ginger, in particular, are known to support joint and immune system health.
Fresh herbs such as cilantro and parsley provide vitamin K and additional antioxidants, while lemon juice adds vitamin C to enhance iron absorption from the legumes.
Even the aromatics provide a wide range of antioxidants, vitamins and anti-inflammatory compounds. Extra-virgin olive oil contributes heart-healthy monounsaturated fats, while garlic and onions support immune function and cardiovascular health.
“Harira does a terrific job of blending ingredients to create a balanced, replenishing meal that supports heart health, digestion and sustained energy,” says Rankell.
Hearty Vegetable & Chicken Miso Soup
Miso soup is a traditional part of a Japanese breakfast often served alongside steamed rice, grilled fish, pickles and seaweed for a warm, nutritious start to the day. It provides probiotics, vitamins and a comforting umami flavor and is easily customized with various proteins and vegetables.
In this heartier version, chicken supplies high-quality protein, iron and zinc to support muscle maintenance and immune system function.
“Incorporating lean protein like chicken breast is a way to make soups more filling,” Rankell says.
The fiber-rich cabbage, carrots, zucchini and green onions in this recipe contribute vitamin C and antioxidants that promote gut health and strengthen the immune system.
Mushrooms add B vitamins, selenium and potassium to support brain health, boost immunity and reduce inflammation while sea vegetables such as wakame or nori provide iodine and trace minerals essential for thyroid function and metabolic health.
“Adding low calorie veggies along with the flavorful broth increases the volume you can have without increasing the calories significantly, which also aids in satiety," says Rankell.
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Miso paste, a fermented soybean product, is a key source of probiotics to aid digestion and support a healthy gut microbiome. The ginger in this recipe helps soothe the stomach and supports circulation. Ginger’s active compounds like gingerols and shogaols make it a potent natural anti-inflammatory agent by blocking inflammatory chemicals and pathways.
Finally, sesame oil contributes a small amount of heart-healthy omega-3, omega-6 and omega-9 fatty acids. Its potent antioxidants — sesamin and sesamol — fight free radicals, reduce inflammation and protect cells from damage.
“Altogether, miso soup is popular for good reason, delivering rich flavor and sufficient amounts of protein and fiber to provide a light yet satisfying meal,” says Rankell.