Winter soups are perfect for warming up through the winter nights. Here are a few ideas to get you going in the kitchen.


A timeless classic, butternut squash soup isn’t just for a holiday table. Adding an additional depth of flavor and texture with a dollop of pesto, this soup is sure to brighten even the bleakest of winter days.

A rich source of beta-carotene and vitamin A, butternut squash is also a great complex carbohydrate, meaning it digests slower to provide you with steady energy. With a unique take on the usual pesto, parsley adds a wintry celery-like flavor and a boost of folate to help regenerate healthy cells. It’s a great soup choice when you’re craving creamy textures but bright, refreshing flavor.

With just a few simple ingredients this earthy vegan soup will warm you from the inside out. Be sure to bake your favorite crusty bread for this one!

Fresh grated nutmeg provides a warming nostalgic flavor, while also adding anti-inflammatory benefit. The main ingredient, cauliflower, while rich in antioxidant Vitamin C, manganese and Vitamin K, also provides nutrient support for the body’s natural detoxification processes.

Flavorful leeks and garlic offer anti-microbial properties, much needed during flu-season, and cardiovascular supportive polyphenols. While this bowl may be lacking color, it is certainly not lacking in nutrition!

Keep warm with a steaming bowl of lentils, because there’s a good reason 2016 was touted the “Year of the Pulses.”

Lentils are incredibly nutrient dense, most notably as an affordable protein source (nearly 4g per serving in this soup!). Lentils are also a great source of dietary fiber to keep us satisfied and full for longer,  while also regulating bowels and assisting in removing extra cholesterol from the body.

The addition of Vitamin-C rich dark leafy greens – whether you choose spinach, chard, or kale- alongside the potatoes, naturally enhances iron absorption.

One recipe of this soup even yields at least 6 servings for a budget-friendly meal to last a few days!


Dianna Sinni, RDN, LD is a Registered Dietitian based in Kansas City, MO with a passion for all things whole grain, green, and homegrown. She focuses on empowering and inspiring others to take charge of their wellness through simple plant-based recipes and science-powered advice.