Thanksgiving Recipes and Meal-Planning Tips: Soups

This soup is made with a variety of root vegetables and supplies an assortment of cancer-fighting antioxidants to help prevent free radical damage. Rutabaga is a type of cruciferous vegetable, which contains the antioxidants b-carotene and sulforaphane, which are particularly important for protecting against breast cancer. This recipe also includes a variety of healthful spices such as turmeric and curry, which contain the cancer-fighting compound curcumin.

3 1/2–4 cups water or vegetable broth, divided (1/2 cup plus 3 cups plus 1/2 cup)
1 large onion, chopped
1 large baking potato, chopped
2 large carrots, sliced
1 medium rutabaga, peeled and chopped
1 large sweet potato, chopped
1 1/2 teaspoons salt
1/2 teaspoon ground ginger
1/2 teaspoon ground cumin
1/2 teaspoon turmeric
1/8 teaspoon crushed red pepper or cayenne pepper
4 cups washed, coarsely chopped fresh spinach

Heat 1/2 cup water or broth in a large pot. Add onion and cook over high heat, stirring often, until soft and translucent, about 5 minutes.

Stir in 3 cups water or broth and remaining ingredients except spinach. Bring to a simmer, then cover and cook, stirring occasionally, until vegetables are tender and the soup is thickened, about 30 minutes.

Stir in spinach and simmer until just tender, about 5 minutes. Add remaining 1/2 cup water or broth, if desired, for a thinner soup.

Recipe by Jennifer Raymond, M.S., R.D.

Pumpkin Soup
Makes about 8 1-cup servings

This sweet and creamy soup has just a hint of spiciness. It can also be made with puréed winter squash, yams, or sweet potatoes in place of the pumpkin.

1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, minced
1/2 teaspoon mustard seeds
1/2 teaspoon turmeric
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
3/4 teaspoon salt
1/2 teaspoon ground ginger
2 cups water or Vegetable Broth
1 15-ounce can pumpkin
2 tablespoons maple syrup or other sweetener
1 tablespoon lemon juice
2 cups fortified soy- or rice milk

Warm oil in a large pot. Add onion and garlic and cook over medium heat until onion is soft, about 5 minutes.

Add mustard seeds, turmeric, ginger, cumin, cinnamon, and salt and cook 2 minutes over medium heat, stirring constantly.

Whisk in water or broth, pumpkin, syrup or other sweetener, and lemon juice. Simmer 15 minutes.

Remove from heat and stir in non-dairy milk. Transfer about 3 cups to a blender and purée until very smooth. Repeat with remaining soup. Be sure to start on low speed and hold lid on tightly. Return to the pot and heat without boiling, until steamy.

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond

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