Super Healthy Soups To Stave Off Sniffles And Keep Your Tummy Happy

Sunchokes are gnarly-looking roots that have a rich artichoke-like flavor and an earthy depth. Use them as a delicious and nutritious substitute for potatoes. They are loaded with fiber and iron. You’ll be able to eat a rich tasting Creamless Creamy Sunchoke Soup with abandon while maintaining good health.

Did you know the zinc in chickpeas helps your body convert the beta-carotene in spinach to vitamin A? Nutritionists advise vitamin A is a nutrient that plays a role in boosting the antibodies that power up your immune system. Make this fragrant and spicy soup to stave off those colds and viruses circulating this winter.

An easy way to add depth of flavor to vegetable soup is to roast vegetables first. Roasting the vegetables before adding them to vegetable stock adds an unmatched rich flavor to the soup. Once you’ve tasted this carrot and sweet potato soup you will understand exactly what I mean!

Creamless Creamy Sunchoke Soup(Serves 4)1 pound sunchokes, peeled, trimmed and halved

2 lemons, juice squeezed

2 tablespoons coconut or avocado oil

1 medium yellow onion, chopped

3 stalks celery with leaves, thinly sliced

4 cloves garlic, minced

1 quarter-size slice fresh ginger, minced

1 cup dry vermouth

1/2 cup dry white wine

2 1/2 to 3 cups vegetable stock

Sea salt and freshly ground black pepper to taste

About 1/2 cup hazelnuts, roasted, choppedTo prepare:In a bowl large enough to hold the sunchokes, add water and a splash of fresh lemon juice.

Peel, trim, and halve the sunchokes, and drop them into the acidic water to keep them from turning brown as you work.

Meanwhile, in a large heavy saucepan over medium high heat, coat the bottom with oil. Add sunchokes, onion, and celery and sauté, about two minutes. Add garlic and ginger and sauté until aromatic. Add vermouth and wine and bring to a boil. Simmer until the liquid is reduced by half. Add vegetable stock and simmer until the vegetables are soft, about ten minutes. Using an emersion blender or working in batches in a blender or food processor, purée the soup until it is smooth. Taste and adjust the seasonings with, salt, pepper, and lemon juice. Puree again until blended. Ladle into warm soup bowls and garnish with hazelnuts.Saffron Chicken Soup With Spinach And Chickpeas(Serves 6-8)1, 5-pound whole chicken, rinsed and patted dry with paper towels

About 7 cups water

1/2 teaspoon saffron threads

1/4 teaspoon turmeric

1 bay leaf

About 2 tablespoons sea salt

3 tablespoons avocado oil

3 sliceds fresh ginger, peeled and minced

3 cloves garlic minced

1 large yellow onion, diced

4 cups shiitake mushrooms, sliced

3 cups cooked chickpeas, rinsed

2 bunch spinach, stemmed, washed, and coarsely chopped

1 lemon, zested and juicedTo prepare:In a stockpot over high heat, add the chicken and water, cover the pot, and bring to a boil. Reduce the heat and simmer about 25 minutes, using a spoon to remove any foam that forms on the top.

Add saffron, turmeric, bay leaf, and salt to the water, cover the pot, and reduce the heat to low. Cook until the meat nearly falls off the bones, about one hour. Remove the chicken from the pot and let cool to room temperature.

Once the chicken is cool enough to handle, remove all the meat. Roughly chop the meat and set aside. Discard bones, fat and skin.

In a fine-mesh sieve lined with damp cheese cloth set over a large bowl, strain the broth. With paper towels, wipe the stockpot to remove any debris on the sides and bottom of the pot. Add about two tablespoons of oil to the pot and place it over moderate heat. Add ginger, garlic, and onion, sauté until aromatic, about two minutes. Add mushrooms and cook until the vegetables are softened, about 10 minutes. Add just-washed spinach and cook until wilted and moisture in the pan has evaporated. Add chickpeas, strained broth, and a splash of lemon juice and bring the soup to a simmer. Taste and adjust the seasonings.

Add chicken to the soup and reheat until steaming hot. Ladle the soup into warm soup bowl, drizzle with a few drops of oil on top and serve.Roasted Carrot And Sweet Potato Soup(Serves 4)1 large sweet potato, scrubbed

1-pound bag or bunch carrots, peeled and cut into even-sized chunks

4 stalks celery, cut into chunks

1 large onion, halved, cut into chunks

7 whole cloves garlic with skins

Sea salt and freshly ground black pepper, to taste

About 3 tablespoons balsamic vinegar for drizzling

About 6 cups good quality vegetable or chicken stock, hot

1 teaspoon thyme or more to taste

1/2 teaspoon caraway seeds or more to taste

Red pepper flakes to taste

Few drops of extra virgin olive oil for garnish

Chopped fresh parsley for garnishTo prepare:Preheat the oven to 425 degrees F. Place sweet potato in the oven and bake until it is tender to the point of a table fork, about 35 minutes, cooking time will depend on the size of the potato.

Line two baking pans with parchment paper and scatter carrots in a single layer on one, and celery, onion and garlic on the other. Sprinkle salt and pepper on the vegetables, and drizzle vinegar over the carrots, celery, and onion, but not the garlic. Roast until the vegetables are tender to the point of a table fork, Check after 20 minutes, spritz water on the carrots, celery and onion, if they seem dry. The garlic will be done first, then the onion and celery and finally the carrots. Allow the vegetables to come to room temperature. Remove the skin of the sweet potato and garlic and discard the skins. Transfer the vegetables to a food processor and process until blended. Taste the purée; add thyme, caraway seeds and pepper flakes, process to blend the seasonings.

Meanwhile, working in batches and with the motor running, gradually add about half of stock through the feeding tube. Taste and adjust the seasonings, adding salt, pepper or herbs to the soup according to personal preference. Keep adding stock until the soup has the consistency that you like. Can be done ahead.

Reheat the soup over moderate high heat until it is simmering. To serve, transfer to warm soup bowls, top with a few drops of extra virgin olive oil and a pinch of chopped parsley.