Two Easy Spring Soups to Batch Cook This Week

At Take Care Coaching we rely on recipes that are healthy BUT just like you, we need recipes that are quick, don’t require a long list of ingredients, and taste amazing too. It’s even better if we can just throw things in a pot without having to look up the recipe or measure anything. Making big batches of soup to serve as a side to our lunches and dinners that last all week is a meal prepping strategy we use all year round. Soups are like smoothies. They supply us with lots of nutrients and are easy to make. With spring finally here, enjoy two of our favorite spring soups: Asparagus & Spinach Soup and Carrot & Ginger Soup.

Asparagus & Spinach Soup

Yield: Serves 8

Total Time: 30 minutes

Ingredients

3 tbsp olive oil

2 medium yellow onions, roughly chopped (doesn’t really matter the size because it’s going to be blended up)

4 cups vegetable both (or until the liquid covers all the vegetables)

One large bunch of asparagus, cut into small pieces

8 oz fresh spinach (2 large handfuls)

Salt and pepper

Method

1.      Heat the oil in a large pot over medium low heat. Once hot, add the onions and cook until translucent, about 8-10 minutes.

2.      Add asparagus pieces. Season with salt and pepper.

3.      Cook asparagus until bright green and tender, 4-5 minutes.

4.      Add broth and bring to a boil. Then reduce heat to medium and simmer until asparagus is tender, 8-10 minutes.

5.      Add spinach and cook until wilted, about 2 minutes.

6.      Puree soup in batches in your blender or with an immersion blender in the pot until very smooth.

7.      Optional: Strain soup in a prepared sieve.

8.      Taste with salt and pepper.

9.      Option to serve immediately OR cover and chill until cold, at least 3 hours.

10.   You can also drizzle a bit more olive oil over the soup too.

Carrot & Ginger Soup

Yield: Serves 8

Total Time: 30 minutes

Ingredients

1-2 tsp olive oil

1 yellow onion, roughly chopped (doesn’t really matter because it will be blended)

1-2 tbsp maple syrup (depends how sweet you want the soup)

1 tsp honey

2 tbsp peeled and minced fresh ginger (to save time we buy already chopped ginger and throw into the pot)

2 cups peeled and chopped carrots

6 cups vegetable stock (or until liquid covers all the vegetables)

½ cup peeled and diced sweet potato

2 tsp salt

Black pepper to taste

2 dashes dried thyme

2 dashes minced fresh garlic

 

Method

1.      Heat oil in a large pot over medium low heat. Once hot, add onions and cook until translucent, 8-10 minutes

2.      Add maple syrup, honey, and ginger. Cook until onions begin to turn golden brown, 10 more minutes

3.      Add all remaining ingredients. Cover and simmer for 10 minutes, or until carrots and potato are soft.

4.      Puree soup in batches in your blender or with an immersion blender in the pot until very smooth.

Recipes are adapted from Bon Appetit and Canyon Ranch.

Check out the resources below to learn more about the benefits of asparagus, spinach, carrot and ginger. For more information about our health and wellness coaching services email us at info@takecarecoach.com

 

Resources:

Fruits & Veggies More Matters (2019). Asparagus: Nutrition, Selection, Storage: https://www.fruitsandveggiesmorematters.org/asparagus

USDA (2019). Spinach: https://snaped.fns.usda.gov/seasonal-produce-guide/spinach

University of Maine (2013). What’s Cooking With Carrots? https://extension.umaine.edu/food-health/wp-content/uploads/sites/9/2015/04/2013-Fall-Eat-Well-Newsletter.pdf

NIH (2016). Ginger. https://nccih.nih.gov/health/ginger

Megan Aronson