3 February 2025

We made it through January! Only four more months of winter…just kidding! Punxsutawney Phil has officially predicted there will only be six more weeks of winter (don't worry, that famous groundhog is correct only 35% of the time). But if you needed something to warm you up, don't worry. Tomorrow is National Homemade Soup Day. I love soups so much. They are low fuss, easily re-heatable, a great way to use up leftover veggies and just the ticket on a cold winter's night.

I made two soups this weekend, a Red Lentil Soup  and a Vegan Cheesy Broccoli and Pea soup (I just made it up, but if you really want the recipe, reach out and I'll try to re-construct it for you). I just can't get enough.

Did you know that February is American Heart Month? Homemade soups don't just taste great; they can make your heart happy too. While canned versions are typically high in sodium (not great for blood pressure) and most cream soups are high in saturated fat (bad for cholesterol), making your own lets you control the ingredients to make a meal that's full of fiber, water (essential!) and a variety of micronutrients.

Making your own soup is easy and mostly hands-off. Whether you’re a seasoned cook or a beginner in the kitchen, these tips will help you create flavorful, wholesome soups you’ll love.

Start with a Flavorful Base

A great soup starts with a solid foundation. Sautéing onions, carrots, and celery (what chefs call “mirepoix”) in a little olive oil or vegetable broth enhances the depth of flavor. You can also experiment with leeks, shallots, or garlic for different taste profiles.

Use Homemade or High-Quality Broth

The broth is the key to good soup. Saving up your vegetable scraps (onion peels, carrot tops, mushroom stems, etc.) in a freezer bag lets you reduce food waste; when you have enough, and a little time, you can cook them up into a flavorful broth. There's no shame in shortcuts either - I like to use Better Than Bouillon stock base, with vegan flavors like Vegetable, No Chicken and No Beef.

Incorporate a Variety of Vegetables

Soups are a great opportunity to get a head start on your 30 Plant Points for the week. Don’t be afraid to mix things up - root vegetables like sweet potatoes, parsnips, and turnips add natural sweetness, while leafy greens such as spinach and kale bring a boost of vitamins and minerals. For added texture and protein, try mushrooms, lentils or black beans.

Skip the sat fat

If you're craving a creamy soup, there are better ways than dairy. Blending cannellini beans or chickpeas into the soup can make it just as creamy without the artery-clogging fat. Or try soaked, blended cashews for a boost of unsaturated fats (healthier than saturated or trans) and nutrient-dense calories. I often make my “cream of” mushroom soup with just mushrooms and broth - the cooked mushrooms get silky smooth in the blender.

Boost Flavor with Herbs and Spices

Herbs and spices elevate the taste of your soup without the need for excessive salt. Researchers have found that adding garlic to a dish reduces the amount of salt desired by taste testers. Other classic choices include bay leaves, thyme, rosemary, and parsley. For a bolder kick, try smoked paprika, turmeric, cumin, or crushed red pepper. Fresh herbs added at the end brighten up the dish.

Make It a Meal

Pair your soup with a slice of whole-grain bread or add a hearty grain like quinoa, barley or farro for a well-rounded, satisfying meal. You can also top your soup with seeds, nuts, or nutritional yeast for extra nutrients and crunch.

Batch Cook for Easy Meals

Soup is perfect for meal prep! Make a big batch and store leftovers in the fridge for up to five days or freeze portions for later. Mason jars (you know I love my re-purposed sauce and jam jars!) or reusable containers work well for freezing individual servings.

Experiment and Have Fun

The best part about making soup is that there are no strict rules! Mix and match ingredients based on what you have on hand, and don’t be afraid to try new flavors and combinations. The more you experiment, the more confident you’ll become in crafting your perfect bowl of plant-based goodness.

What’s your favorite soup to make? I'd love for you to share your favorite recipe, or make a request and I will create one for you!