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3 healthy soups that are perfect for spring


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Photo: Alison Velazquez
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There’s nothing quite like cozying up with a warm bowl of soup on a cold, winter night. But while you wait for nice cream season to start, is your soup bowl just collecting dust?

Alison Velazquez wants to change that. As the author of Souping, she truly sees the value of soup as a year-round staple. “Soup is as old as the history of cooking,” Velazquez explains. “[It] can simply be the idea of integrating fresh, nutrient-dense soups into your daily diet to hydrate, nourish, and energize the body, no matter the season.”

But those aren’t the only benefits; Velazquez is also a big proponent of incorporating the sippable dish into your cleanse routines. “When you juice fruit and veggies, you remove the fiber, but with these soups, you puree the whole vegetable so you’re keeping the fiber and all the nutritional content,” she explains. (And we know just how important fiber can be—hello, happy gut!)

When it comes to year-round souping, Velazquez suggests focusing on what’s in season, because it will give it that extra flavor. From there, all you need to do is add water and spices for delicious anytime, anywhere meals.

The soup du jour is breaking out beyond just winter.

Scroll down for 3 delicious, perfect-for-spring soup recipes to whip up, no matter how warm it gets.

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Carrot- Soup-Chives
Photo: Penguin Random House

 Carrot Soup with Chives

“Detoxifying and nourishing, this soup is very satisfying with the addition of ancient super grain freekeh. It lends an earthy nuttiness along with a protein and fiber boost,” explains Velazquez. “Carrots are rich in beta-carotene, which acts as an antioxidant to cell damage, while also promoting detoxification of the liver.”

Top with a swirl of chive oil for an added savory note. Serve warm.

Ingredients
1 tsp + 1/2 cup olive oil
1 cup yellow onion, chopped
1 Tbsp garlic, minced (about 3 cloves)
1 cup carrot, peeled and chopped
1 cup filtered water
1 cup freekeh, cooked
2 cups chives, chopped
1⁄2 tsp salt
1⁄2 tsp pepper

In a medium saucepan, heat 1 teaspoon olive oil over medium heat. Add onion and garlic and cook for 5 minutes or until garlic is fragrant and onions are translucent.

Add carrots and water to saucepan and bring to a boil.

Reduce heat to medium-low and simmer for 15 minutes or until carrots are cooked through.

Transfer contents of saucepan to blender and add water and cooked freekeh. Purée for 45 seconds or until smooth.

To make chive oil, combine chives, remaining 1/2 cup olive oil, salt, and pepper in a clean blender. Purée until oil is smooth and chives are fully incorporated. Swirl 1 to 2 teaspoons of chive oil into soup before serving.

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Kale-Bell-Pepper-Soup
Photo: Penguin Random House

 Kale & Bell Pepper Soup

“This soup makes a great natural beauty booster with detoxifying lemon juice, hydrating cucumber, and superfood avocado, which provides moisturizing omega-3 fatty acids, antioxidants, and vitamin C, which is essential for collagen creation,” says Velazquez.

Serve chilled.

Ingredients
2 cups cucumber, peeled and diced
2 cups yellow bell pepper, diced
2⁄3 cup kale, stems removed and roughly chopped
2⁄3 cup celery, diced
1⁄2 cup basil, chopped
2 tsp lemon juice
1⁄2 avocado
2 cups purified water
1⁄8 tsp salt
1⁄8 tsp pepper

In a blender, combine cucumber, yellow bell pepper, kale, celery, basil, lemon juice, avocado, and water.

Purée for 30 seconds or until smooth.

Season with salt and pepper and blend briefly to combine.

For a heartier soup, add 1/4 cup cooked quinoa, millet, or amaranth to blender with other ingredients.

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Red-Pepper-Romesco
Photo: Penguin Random House

Red Pepper Romesco Soup

“The interesting addition of almonds to this immune-boosting soup creates a creamy texture, along with a protein and fiber boost which increases satiety,” Velazquez says. “High in vitamin C, red peppers boost immunity and have anti-inflammatory properties. Red wine vinegar aids in digestion while also creating an addictive flavor profile, balancing out the sweetness of the peppers.

Serve chilled or warm.

Ingredients
2 Tbsp + 1 tsp olive oil
1 1/2 cups onion, diced
1 Tbsp garlic, minced (about 3 cloves)
1 cup canned diced tomatoes
3 cups roasted red peppers, rinsed and drained
1/2 cup blanched almonds
2/3 tsp cayenne
2 tsp red wine vinegar
1 cup purified water
1/8 tsp salt
1/8 tsp pepper

In a medium pan, heat 2 tablespoons of olive oil over medium heat for 2 minutes. Add onion and garlic, and cook for 5 minutes or until onion is translucent.

Transfer onion and garlic to blender. Add diced tomatoes, roasted red peppers, almonds, cayenne, red wine vinegar, water, and remaining tablespoon of olive oil.

Blend until ingredients are smooth and well combined. Season with salt and pepper and heat before serving.

For a lighter flavor, use roasted yellow peppers in place of roasted red peppers.

Looking for more healthy, springtime inspiration? Here’s how to navigate the greens aisle at the grocery store. Or take a page from the plant-based diet of Tom Brady and Gisele Bündchen.

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