We know that antioxidants in plants can help improve our immune system. When making soups, include a variety of colored veggies, dark greens, such as kale or spinach, and a mix of herbs.
For parents of picky kids, puree vegetables for a smoother texture that won’t look like any one specific vegetable. You can use an immersion blender in your soup pot or pour the soup into a regular blender. Blend in some yogurt as a healthy twist to make soups a bit creamier.
The following recipe is a great way to incorporate veggies into a delicious meal that the kids will love.
Warm Winter Vegetable Carrot & Thyme Soup
Prep Time: 10 m | Total Time: 40 m
- 1/4 cup diced celery
- 1/4 cup diced baby carrots
- 1/4 cup diced red onion
- 1 cup fresh spinach
- 1 cup well steamed baby carrots
- 2 tbsp. plain yogurt
- 2 tbsp. cream cheese
- 3 cups low sodium vegetable broth
- 2 tbsp. olive oil
- 2 tbsp. flour
- 1 tsp. dried oregano
- 1 tsp. dried thyme
- 1 tsp. dried sage (rubbed)
- 1 tsp. turmeric
- 1 tbsp. fresh thyme leaves (no stems) for garnish
- 2 tsp. kosher salt
- 2 tsp. fresh ground pepper
- Add oil, celery, baby carrots and onions to a saucepan.
- Cook on medium high heat until lightly browned.
- Remove from heat and sprinkle in the flour. Stir in well.
- Return to medium heat and stir constantly for 4 minutes.
- Add the dried oregano, thyme and sage.
- Turn off the heat and stir in the low sodium vegetable broth.
- Add the spinach, cooked baby carrots and turmeric.
- Insert a stick immersion blender or add contents to a conventional blender.
- Purée on high until well blended.
- Add the yogurt and cream cheese and blend again until smooth.
- Return the contents to the pan and turn on low until it begins to simmer.
- Stir in the salt and black pepper and simmer on low for 15 minutes.
- Pour into a bowl or coffee mug and garnish with a pinch of finely chopped, fresh thyme.
About Monika Kraus
Monika Kraus is a dietitian with WakeMed Physician Practices – Corporate and Community Health. Monika regularly presents classes in workplaces around Wake County, helping employees lead healthier, more productive lives.