Soup Rx

Photography by: Chris Court
Soup Rx

5. Kidney beans for regularity
Loaded with protein and low in fat, kidney beans are also rich in fiber to keep things moving.
Kidney Bean Curry Soup: Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 diced onion; cook 5 minutes. Add 3 minced garlic cloves, 1 tablespoon minced fresh ginger, 1 tablespoon curry powder, 1 tablespoon dried oregano, ½ teaspoon smoked paprika, salt and pepper to taste; heat 1 minute. Add 4 cups low-sodium vegetable broth, 8-ounce can tomato sauce and 2 15-ounce cans kidney beans (drained and rinsed); simmer 30 minutes. Garnish: cilantro Per serving: 255 calories, 4.5 g fat (.5 g saturated fat), 0 mg cholesterol, 16 g protein, 41 g carbohydrates, 13 g fiber, 716 mg sodium
 

6. Honey for a sore throat
Research suggests that honey soothes pesky coughs and scratchy throats. Darker varieties, like buckwheat honey, boast more antioxidants than lighter ones.
Butternut Apple Honey Soup: Heat 1 tablespoon oil in a large saucepan over medium heat. Add 2 diced shallots; cook 3 minutes. Add 5 cups low-sodium vegetable broth, 1 diced medium butternut squash, 2 diced Granny Smith apples, 1 tablespoon minced ginger, 2 teaspoons dried sage, 1∕4 teaspoon nutmeg and salt to taste; simmer 30 minutes. Stir in 2 tablespoons honey; purée. Garnish: toasted walnuts Per serving: 235 calories, 4 g fat (.5 g saturated fat), 0 mg cholesterol, 7.5 g protein, 48 g carbohydrates, 6 g fiber, 160 mg sodium


7. Broccoli for strong bones
Calcium works with vitamin K, found in broccoli, to help build bone tissue.
Broccoli Watercress Soup: Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 chopped shallot and 2 diced garlic cloves; cook 3 minutes. Add 4 cups low-sodium vegetable broth, florets of 1 large broccoli, 1 teaspoon dried oregano and ¼ teaspoon each salt and pepper; simmer 20 minutes. Stir in 1 tablespoon red wine vinegar, 1 seeded and diced jalapeño pepper, 1 bunch watercress and juice from ½ lemon; purée. Stir in 1 cup unflavored almond milk; heat 2 minutes. Garnish: Parmesan cheese and toasted sunflower seeds Per serving: 100 calories, 4 g fat (.5 g saturated fat), 0 mg cholesterol, 7 g protein, 10 g carbohydrates, 1.5 g fiber, 325 mg sodium

8. Mussels for mental focus
These bivalves boast vitamin B12; not getting enough may increase cognitive decline.
Mussels in Beer Broth: Heat 1 tablespoon oil in a large saucepan over medium heat. Add 2 chopped shallots and 3 chopped garlic cloves; cook 4 minutes. Add 5 diced tomatoes, 1 tablespoon fresh thyme, 1 tablespoon butter, ¼ teaspoon red pepper flakes and 2 ½ cups wheat beer; bring to a boil. Add 2 pounds rinsed mussels and cover; simmer until mussels open, 3 to 4 minutes. Using a slotted spoon, transfer solids to serving bowls. Season liquid with juice of ½ lemon and pepper to taste; boil until reduced by half. Top mussels with beer broth. Garnish: cilantro Per serving: 330 calories, 10.5 g fat (3 g saturated fat), 58 mg cholesterol, 24 g protein, 25 g carbohydrates, 2.5 g fiber, 372 mg sodium