Infomación en Español 

Did you know January is National Soup Month1? Eating healthy soups has many dietary benefits2, including increasing fiber intake and weight management. Even better, soup is easy to prepare and a great way to use those seasonal vegetables. Try one of the soup varieties below, or make your own using the recipes as inspiration.

3-Can Chili

With almost no cooking required to prepare this chili, just open cans of beans, corn, and tomatoes, and heat everything together in a pan!

Servings: 6

Ingredients

  • 1 can beans, low-sodium undrained (pinto, kidney, red, or black 15.5 ounces)
  • 1 can corn, drained (15 ounces, or 10-ounce package of frozen corn)
  • 1 can crushed tomatoes, undrained (15 ounces)
  • chili powder (to taste)

Slow Cooker Lentil Soup

Quick to make but rich and delicious flavors of carrots, onion, and celery flavor in this slow cooker lentil soup. Add your favorite spices if you want to add a little kick.

Servings: 6

Ingredients

  • 6 cups water
  • 1/4 cup fresh parsley, chopped (optional, or 2 Tablespoons dried parsley)
  • 2 teaspoons beef bouillon (or 2 cubes beef bouillon)
  • 1 1/2 cups lentils (dry)
  • 2 carrots (medium, sliced)
  • 1 onion (medium, chopped)
  • 2 celery stalks (sliced)

Three Sisters Soup

A true comfort recipe to warm you up year-round. Make it your own by using any vegetables or beans that you have on hand.

Servings: 8

Ingredients

  • 1 1/2 tablespoons vegetable oil
  • 3/4 cup diced carrot
  • 1 cup chopped onion
  • 4 cloves garlic, minced or 1 teaspoon garlic powder
  • 2 cups diced summer or winter squash (fresh or frozen)
  • 1 1/2 cups corn (fresh or frozen) or a 15-oz can (drained and rinsed)
  • 1 1/2 cups cooked beans (any type) or a 15-oz can (drained and rinsed)
  • 1 can (14.5 ounces) diced tomatoes or 2 cups diced fresh
  • 3 cups low-sodium broth (any type)
  • 1 teaspoon cumin
  • 1/4 teaspoon black pepper

Recipes from the US Department of Agriculture’s MyPlate Kitchen.

Additional Resources

1. healthline (n.d.). National Soup Month. Days of the Year. Retrieved January 4, 2023, from https://www.daysoftheyear.com/days/soup-month/

2. Lang, A. (2021, February 10). Is Soup Healthy, and Which Types Are Best? Retrieved January 4, 2023, from https://www.healthline.com/nutrition/is-soup-healthy