Sabah Drabu

7 mins read

Mar 27, 2023

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Quick and Healthy Soup Recipes for Busy Weeknights

Are you tired of scrambling to put together a healthy dinner on busy weeknights? Look no further than soups, the ultimate solution for quick and healthy meals. Soups are an easy way to pack in a variety of nutritious ingredients and can be whipped up in no time. Whether you’re cooking for one or feeding a family, soups offer endless possibilities for customization and flavor. Not only are soups delicious and filling, but they also provide a host of health benefits, such as boosting immune function and aiding in digestion. In this blog, we’ll explore the benefits of incorporating soups into your diet and share some quick and healthy soup recipes to make your weeknight dinners a breeze. 

Tips for Making Quick Soups

Soups are one of the most versatile and nutritious meals you can make, and they’re perfect for busy weeknights when you need something quick and easy. By following a few simple tips and using some key ingredients, you can create a delicious and healthy soup in no time. Here are some tips for making quick soups that are both flavorful and nutritious: 

Start with a Flavorful Base: A good soup starts with a flavorful base, whether it’s a homemade broth, canned stock, or even water. You can add flavor to your soup by using aromatics such as onions, garlic, and ginger, as well as spices and herbs like cumin, coriander, thyme, and rosemary. 

Use Frozen Vegetables: Frozen vegetables are a great time-saver when making soup. They are pre-chopped and ready to use, and they can be added directly to the pot without the need for pre-cooking. Frozen vegetables are also a great source of nutrition, as they are typically picked and frozen at the peak of freshness. 

Opt for Protein-Packed Ingredients: Adding protein to your soup can help keep you feeling full and satisfied. Good protein sources include lean meats like chicken or turkey, beans and lentils, and tofu. These ingredients are also versatile and can be used in a variety of soup recipes. 

Meal Plan and Prep in Advance: One of the best ways to save time when making soup is to plan and prep in advance. This can involve prepping ingredients ahead of time, such as chopping vegetables or cooking meat, or even making the soup in advance and freezing it for later. 

Keep It Simple: When it comes to making quick and healthy soups, sometimes less is more. Stick to simple ingredient combinations, such as vegetable and lentil soup or chicken noodle soup, to keep things easy and straightforward. 

In addition to these tips, there are also some key ingredients that can be used to create flavorful and nutritious soups quickly. These include: 

  • Canned Tomatoes: Canned tomatoes are a great addition to any soup, as they add flavor and texture while also providing a good source of vitamins and antioxidants. 
  • Quinoa: Quinoa is a great alternative to traditional noodles or rice in soup, as it adds protein and fiber to the dish. It also cooks quickly, making it perfect for a quick weeknight meal. 
  • Coconut Milk: Coconut milk is a great way to add creaminess and flavor to your soup without the need for heavy cream. It’s also a good source of healthy fats and adds a touch of sweetness to the dish. 
  • Miso Paste: Miso paste is a fermented soybean paste that adds a rich, savory flavor to soups. It’s also a good source of probiotics and antioxidants. 
  • Vegetable Broth: Vegetable broth is a great option for vegetarian or vegan soups, and it adds flavor and depth to the dish. Look for low-sodium varieties to keep the soup healthy. 

To summarize, making quick and healthy soups is easier than you might think. By using some key ingredients and following a few simple tips, you can create delicious and nutritious soups that are perfect for busy weeknights. So the next time you’re short on time but still want to eat something healthy and satisfying, try making a soup. 

Recipes for Quick and Healthy Soups

In addition to the tips mentioned earlier, we have some delicious and healthy soup recipes to make your weeknight meals a breeze. These soups are quick, easy, and packed with nutritious ingredients. Let’s get started! 

Recipe 1: Vegetable Soup with Quinoa and Lentils

Ingredients:

  • 1 tbsp olive oil 
  • 1 onion, diced 
  • 3 garlic cloves, minced 
  • 3 cups vegetable broth 
  • 1 can diced tomatoes 
  • 1 can lentils, drained and rinsed 
  • 1 cup quinoa, rinsed 
  • 3 cups frozen mixed vegetables 
  • 1 tsp dried oregano 
  • Salt and pepper to taste 

Instructions:

  1. Heat olive oil in a large pot over medium-high heat. Add the onion and garlic, and cook for 2-3 minutes until softened. 
  2. Add the vegetable broth, diced tomatoes, lentils, quinoa, mixed vegetables, and oregano to the pot. Stir to combine. 
  3. Bring the soup to a boil, then reduce the heat to low and let it simmer for 20-25 minutes until the quinoa is cooked through. 
  4. Season the soup with salt and pepper to taste, and serve hot. 

Recipe 2: Chicken Noodle Soup with Ginger and Turmeric

Ingredients:

  • 1 tbsp olive oil 
  • 1 onion, diced 
  • 3 garlic cloves, minced 
  • 4 cups chicken broth 
  • 1 lb boneless, skinless chicken breasts 
  • 2 cups egg noodles 
  • 2 carrots, sliced 
  • 2 celery stalks, sliced 
  • 1 tsp grated ginger 
  • 1 tsp ground turmeric 
  • Salt and pepper to taste 

Instructions:

  1. Heat olive oil in a large pot over medium-high heat. Add the onion and garlic, and cook for 2-3 minutes until softened. 
  2. Add the chicken broth, chicken breasts, egg noodles, carrots, celery, ginger, and turmeric to the pot. Stir to combine. 
  3. Bring the soup to a boil, then reduce the heat to low and let it simmer for 20-25 minutes until the chicken is cooked through and the noodles are tender. 
  4. Remove the chicken from the pot and shred it with a fork. Return the chicken to the pot and season the soup with salt and pepper to taste. Serve hot. 

Recipe 3: Black Bean Soup with Avocado and Cilantro

Ingredients:

  • 1 tbsp olive oil 
  • 1 onion, diced 
  • 3 garlic cloves, minced 
  • 4 cups vegetable broth 
  • 2 cans black beans, drained and rinsed 
  • 1 can diced tomatoes 
  • 1 tsp ground cumin 
  • 1 tsp chili powder 
  • Salt and pepper to taste 
  • 1 avocado, diced 
  • 1/4 cup chopped fresh cilantro 

Instructions:

  1. Heat olive oil in a large pot over medium-high heat. Add the onion and garlic, and cook for 2-3 minutes until softened. 
  2. Add the vegetable broth, black beans, diced tomatoes, cumin, and chili powder to the pot. Stir to combine. 
  3. Bring the soup to a boil, then reduce the heat to low and let it simmer for 10-15 minutes. 
  4. Season the soup with salt and pepper to taste. Ladle the soup into bowls and top with diced avocado and cilantro. 

Recipe 4: Creamy Cauliflower Soup with Almond Milk and Nutritional Yeast

Ingredients:

  • 1 tbsp olive oil 
  • 1 onion, diced 
  • 3 garlic cloves, minced 
  • 4 cups 
  • head of cauliflower, chopped 
  • 4 cups vegetable broth 
  • 1 cup unsweetened almond milk 
  • 1/4 cup nutritional yeast 
  • Salt and pepper to taste 

Instructions:

  1. Heat olive oil in a large pot over medium-high heat. Add the onion and garlic, and cook for 2-3 minutes until softened. 
  2. Add the cauliflower and vegetable broth to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer for 15-20 minutes until the cauliflower is tender. 
  3. Use an immersion blender or transfer the soup to a blender and puree until smooth. 
  4. Stir in the almond milk and nutritional yeast, and season the soup with salt and pepper to taste. Serve hot. 

Recipe 5: Creamy Tomato Soup with Basil

Ingredients:

  • 2 tbsp. olive oil 
  • 1 onion, diced 
  • 2 cloves garlic, minced 
  • 28 oz. can crushed tomatoes 
  • 2 cups vegetable broth 
  • 1/2 cup heavy cream 
  • 1/4 cup chopped fresh basil 
  • Salt and pepper to taste 

Instructions:

  1. Heat the olive oil in a large pot over medium heat. 
  2. Add the diced onion and minced garlic to the pot and sauté until softened, about 5-7 minutes. 
  3. Add the crushed tomatoes and vegetable broth to the pot and bring to a simmer. 
  4. Reduce the heat to low and let the soup simmer for 15-20 minutes. 
  5. Use an immersion blender or transfer the soup to a blender and puree until smooth. 
  6. Return the soup to the pot and stir in the heavy cream and chopped basil. 
  7. Season the soup with salt and pepper to taste. 
  8. Serve the creamy tomato soup hot, garnished with additional fresh basil if desired. 

These soup recipes are not only tasty but also healthy, providing you with essential nutrients to keep you energized and nourished. With a variety of ingredients like quinoa, lentils, ginger, turmeric, almond milk, and nutritional yeast, these soups are a great way to add more variety to your diet.  

Enjoy the convenience of personal chef from CookinGenie

In addition to these delicious soup recipes, if you’re looking for a convenient way to enjoy a wider variety of healthy and flavorful meals without spending hours in the kitchen, CookinGenie’s all-inclusive personal chef service can be the perfect solution.  

With CookinGenie, you can choose from a wide range of cuisines and meal options, including soups, stews, salads, and more, all prepared fresh and customized to your dietary needs and preferences. Our personal chefs will do everything from grocery shopping and cooking to cleaning up afterward, so you can sit back, relax, and enjoy a delicious, healthy meal without any of the hassle. 

Whether you’re a busy professional, a new parent, or just someone who wants to enjoy healthy and delicious meals without sacrificing convenience or taste, CookinGenie’s personal chef service can help. So, why not give it a try and see how we can help you enjoy a stress-free and healthy mealtime experience? Visit our website today to learn more about our services and to explore our menu of delicious cuisines.

Conclusion

In conclusion, soups are an excellent option for a quick and healthy meal, especially on busy weeknights. Not only are they easy to prepare, but they are also packed with a variety of nutritious ingredients that offer numerous health benefits. From vegetable soup with quinoa and lentils to creamy cauliflower soup with almond milk and nutritional yeast, these recipes are perfect for anyone looking for a healthy and satisfying meal that can be made in minutes. 

By incorporating soups into your diet, you can enjoy the benefits of a balanced meal that is both filling and nutritious. So, whether you’re a soup lover or looking to try something new, we encourage you to experiment with these recipes and create your own variations that suit your taste buds and dietary needs. With a little creativity and a few simple ingredients, you can enjoy a hearty and healthy bowl of soup any day of the week. 

Sabah Drabu

Co-Founder & CEO

Sabah Drabu is a foodie, engineer, and the Co-founder & CEO of CookinGenie. She created the platform in 2019 to connect local chefs with at-home diners, making hiring personal chefs more accessible. Sabah's idea has evolved into a service people use for parties, vacation rentals, and family gatherings.

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