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3 DASH Diet Soups for a Cozy Winter Day

By: Helena M.

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Minestrone Soup With Red Wine

Minestrone is a thick and hearty soup of Italian origin made with vegetables, pasta, and legumes. This specific recipe is DASH diet-approved, so you know that it is very well balanced and will become a permanent addition to a healthy nutrition plan rather than a temporary diet. Click here for a homemade chicken broth.

Ingredients for Minestrone Soup:

Olive oil - 1 tbsp.

Red onion - 1/2 cup (chopped)

Celery - 1/3 cup (chopped)

Carrot - 1 (diced)

Garlic - 1 clove (minced)

Fat-free, unsalted chicken broth - 4 cups

Large tomatoes - 2 (seeded and chopped)

Spinach - 1 cup (chopped)

Canned chickpeas (garbanzo beans) - 1 can (or red kidney beans)

Whole grain pasta - 1/2 cup (preferably shell-shaped)

Small zucchini - 1 (sliced and diced)

Fresh basil - 2 tbsp. (chopped)

Red wine - 1/2 cup (optional)

Continue to full recipe

Roasted Squash Soup

This warm and comforting soup recipe comes to the rescue on cold winter days. This roasted squash soup is a light meal made with vegetables and herbs. This specific recipe is DASH diet-approved, so you know that it is very well balanced and will become a permanent addition to a healthy nutrition plan rather than a temporary diet.

Ingredients:

Butternut squash - 1 (cut into cubes)

Oil - 2 tsp.

Celery - 1 cup (diced)

Onion - 1 1/2 cup (diced)

Spinach - 1 1/2 cup

Garlic - 2 cloves (minced)

Carrot - 1 cup (diced)

Low-sodium vegetable broth - 3 cups

Water - 1 cup

Sage - 1 tsp.

Nutmeg - 1/2 tsp.

Ground black pepper - to taste

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Black Bean Soup

This is a filling and nutritious black bean soup made with cooked black beans and a few other common ingredients, most of which you probably already have in your pantry! This specific recipe is DASH diet-approved, so you know that it is very well balanced and will become a permanent addition to a healthy nutrition plan rather than a temporary diet.

Ingredients for Black Bean Soup:

Olive oil - 2 tbsp.

Onion - 1 cup (chopped)

Celery - 3/4 cup (chopped)

Carrot - 1/2 cup (chopped)

Garlic - 2 tbsp. (minced)

Cumin - 1/2 tsp.

Smoked paprika - 1/2 tsp.

Salt - to taste

Black beans - 6 cups (cooked)

Water - 4 cups

Apple cider vinegar - 2 tbsp.

Fresh cilantro - 3 tbsp. (chopped)

Cheddar cheese or sour cream - for topping (optional)

Green bell peppers - 1/4 cup (chopped)

Chili powder - 2 tsp.

Continue to full recipe

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