May 25, 2024

Warm-up this Winter with Healthful Soup Recipes by Kathy Smart

Great health begins with great nutrition. Try these healthy and hearty soup recipes to jump start your winter wellness plan.

Citrus Infused Carrot Soup (8 servings)


1 pound of carrots, chopped
1 tablespoon of butter
1 orange
1 cup of leeks, chopped
 ¼ teaspoon of nutmeg
1 teaspoon of salt and pepper
6 cups of chicken or vegetable broth
8 tablespoons yogurt
Fresh cilantro

Recipe Accolades:

The subtle taste of orange in this recipe always keeps guests guessing as to identify the special taste.  This soup is perfect after a long walk in the snow!

Dairy Free
Easy to Make
Gluten and Wheat free
Low in fat
Low Glycemic
No Added Refined Sugars
Vegetarian (if made with vegetable stock)


Melt butter over medium heat in a large soup pot.  Add carrots and leeks and let cook gently for 10 minutes allowing the vegetables to soften.

Cut the orange in half and juice both halves and add juice to the vegetables.  Reserve the orange peels.

Add the chicken stock, and season with nutmeg, salt and pepper.

Take reserved orange peel and puree in a food processor and add to the soup.  Let soup simmer for 30 minutes over low heat.

Puree with blender. Adjust seasoning to taste.
Serve with a dollop of yogurt and a fresh sprig of cilantro.

Smokey Red Pepper Soup (4 Servings)


4 sweet red peppers
2 tablespoons of butter/ coconut oil if dairy intolerant/vegan
1 cup onion finely chopped
1 teaspoon dried rosemary or one tablespoon fresh
5 cups chicken or vegetable stock
3 tablespoons tomato paste
1 teaspoon sea salt
4 teaspoons of coconut milk or whipping cream

Recipe Accolades:

The smokiness of the roasted red pepper blends together with the aromatic undertone of onion and rosemary to create a smooth soup without the added fat from cream.  Serve this soup with a sprig of fresh rosemary on top. Red peppers are low in calories and high in vitamin C, which helps to fight infections, heart disease and cancer.  Other key nutrients found in this colourful vegetable include calcium, iron, magnesium, phosphorus, zinc and B vitamins just to name a few.


Preheat oven to broil. 

Put red peppers whole on baking sheet under broiler and turn regularly until the skins have blackened.  Remove peppers from oven and place into sealed plastic bag and let stand for 20 minutes.

Peel off skin from peppers and remove seeds and stem.  Half peppers while trying to save any juices that run from pepper.  Set aside.

Melt butter/oil in a saucepan and add onion and rosemary, cooking gently over low heat for 5 minutes. 

Add peppers with juices, and stock and bring to boil.  Reduce heat and simmer for 15 minutes.  Add tomato paste and sea salt.

Remove from heat and puree with an immersion blender until smooth.  Strain soup through a fine strainer and reheat in saucepan.

Serve soup hot or chilled and garnish with pepper, paprika and a delicate swirl of cream or coconut milk on top.

Curried Butternut Squash and Apple Soup (10 servings)

2 cups onion, chopped
2 tbsp. coconut oil
1 tbsp. ground cumin
1 tbsp. garam masala
2 tsp. ground coriander
2 tsp. sea salt
6 cups butternut squash, peeled and chopped
2 cups sweet potato, peeled and cubed
2 cups apples, peeled and chopped
6 cups vegetable broth, low sodium 
1/2 cup coconut milk

Recipe Accolades:

Dairy Free
Gluten Free



In a large soup pot, sauté the onions and coconut oil until the
onions are soft and translucent.

Add all spices, sea salt, vegetables, apples, broth and coconut
milk to the onions.

Bring to a boil, then lower heat and simmer for 30 minutes until the ingredients are soft and tender.

Puree with a blender or immersion blender. Serve soup with a
swirl of coconut milk on top.

Kathy Smart, TV nutritionist, host and chef of ‘ Live the Smart Way ~ the world’s first vegetarian and gluten free TV show and author of  Live the Smart Way. More information may be found on