Soup makes a great addition to the weekly menu, especially at this time of year.
That’s why, today, I’ll share with you three, simple steps to making a nutritious soup to help ward off the season’s worst viruses.
Then, I’ll share my very own recipe for a quick, spicy, stick-to-your bones soup to help warm you up and take the chill away.
Let’s get started…
The three parts of ANY healthy, nutritious winter soup
As any thrifty cook knows, you can make soup with just about any combination of ingredients in your pantry and refrigerator. But I do think there are three basic requirements to making a healthy, nutritious soup for fighting off colds and the flu (and any other virus that may come knocking on your door)…
1.) First, start with a healthy, organic broth. When it comes to making a healthy, hearty soup…it all starts with the broth. You can choose to make your soup with a nice, light, organic vegetable broth. Of, if you want something heartier, you can boil a whole, organic chicken (as with my Russian Bear Soup) to make a rich, silky, nutrient-dense broth.
I find broth-based soups are better than cream-based soups when you’re feeling under the weather—as they contain lots of clear liquid. However, even if you’re not feeling sick, broth-based soups make a lot of sense during the winter…when the dry, indoor air can dehydrate you.
Plus, broth-based soups can help calm coughs, reduce mucus, and boost the immune system…especially if you combine them with some other healthy ingredients.
2.) Add in lots of colorful vegetables, including greens. I always recommend adding lots of fresh, organic vegetables to your soups. And the more colorful, the better! That’s because colorful vegetables—such as red onions, squash, broccoli, and carrots—contain loads of polyphenols, which benefit the heart.
For some added nutrition, try throwing in some leafy greens—such as collard greens, swiss chard, or spinach—to your soup at the last minute. These colorful greens will add some potent compounds to help neutralize cancer-causing toxins.
3.) Toss in some beans, for some added protein and fiber. I also recommend adding some beans to your soups for some added protein and fiber. (Always use unsalted beans so that you don’t need to rinse them before adding.)
I typically reach for a can of organic navy beans, which are small, oval-shaped beans with white skin and a mild, delicate flavor (like cannellini). (I also make Boston baked beans with navy beans. This dish helped Boston earn the name “Beantown.”)
The U.S. Navy famously fed its sailors these mild, white beans during the 19th century and first half of 20th century, as they were easy to keep, store, and add into dishes (as you shall see in a moment).
Now, let’s move onto my spicy, weeknight soup recipe that’s sure to get your blood pumping and nasal passages clear this winter…
Dr. Micozzi’s spicy vegetable and bean soup
- 3 cups organic vegetable broth
- 1 ½ chopped carrots
- 1 ½ teaspoons chili garlic puree or chili paste with garlic
- 1 can (16 oz) of cooked, organic beans, such as navy beans
- 4 cups chopped, stemmed organic leafy greens, such as spinach, swiss chard, or collard greens (roughly 12 ounces)
- ¼ cup grated Parmesan-Romano cheese
1.) Combine the broth, carrots, and chili garlic paste in a large saucepan and bring to boil.
2.) After 10 minutes, turn down the heat on the stove to low and stir in beans and greens. Cook for about another five minutes until greens are tender.
3.) Ladle your soup into bowls and sprinkle with cheese.
To add in some heart-healthy omega-3s to the dish, you could always toss in some peeled shrimp to the soup to make it even more nutritious. (Remember, you should strive to eat fish and seafood as often as possible during the week to help lower your heart attack risk.) And if you like seafood in your soup, make sure to keep an eye out for the March 2022 issue of my Insiders’ Cures newsletter for my special Shrimp Bisque recipe.
Lastly, for additional ways to help protect your heart all year long, I encourage you to check out my Heart Attack Prevention and Repair Protocol. This innovative, online learning tool outlines natural, heart-healing pathways to low blood pressure, a stroke-free brain, and never having to take a dangerous heart medication again. To learn more, or to enroll today, click here now!