Recipes

(Soup and) Salad Days

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Kathie Bergquist
Written by Kathie Bergquist

Kale and Goji Berry Superfood SaladWhen it comes to comfort food, few things fit the bill like a big bowl of warm soup and a fresh, crunchy salad. Not only is soup nurturing – it’s the food we go to when we’re not feeling well – it’s easy and satisfying to make; usually with items pulled from your cupboard or pantry. And, soup and salad can also be one of the healthiest and most nutritious meal parings, and a great way to add more vegetables and legumes to your diet. Soup is also budget-friendly and helps stretch food that you have on your hand. Plus, a big pot of soup on the stovetop is just plain good for the soul.

Here are a variety of tasty, healthful soup and salad recipes, including a primer on how to make any kind of pureed vegetable soup. There are even some salad dressing recipes thrown in for good measure. By making your own salad dressing, you not only save money, but you can also ditch all of the preservatives, thickening agents, and binders present in almost all commercial salad dressings.

Four Tasty Salads and a Few Salad Dressings

sesame saladThis kale and goji berry superfood salad is a nutritional powerhouse and great way to add more kale to your diet. Even my wife, who hates kale, loves this salad. The secret is to tear the kale into small, bite-sized pieces. Make a big batch, because not only does this salad keep well, it’s even better the next day! Goji berries can be found at most health food stores.

Packed with protein, spicy ginger peanut noodle salad makes a hearty lunch that’s easy to pack up and go. The optional addition of fried tofu makes it even more substantial.

Heart Tabouli Salad with Chick Peas

Heart Tabouli Salad with Chick Peas

Another lunch-ready salad (and loaded with vitamins, minerals, and fiber), hearty tabouli salad with chick peas is substantial enough to eat on its own, and makes a terrific side to any Middle Eastern-themed meal.

A great source of fiber, Vitamin K, and Vitamin C, cabbage is a vegetable we all should eat more of. It’s easy and delicious to add more with this simple crunchy coleslaw recipe. As an added bonus, the apple cider vinegar used in this recipe adds more fiber, plus a bounty of nutritional enzymes to promote healthy digestion.

Save money and cut out preservatives and binders by making your own salad dressing. Not only is making your own dressing a cinch, these dressings will typically keep fresh for a week or longer in your fridge.

Four Satisfying Soups Plus the Any Veggie Pureed Soup Master Recipe

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Smoky Veggie Chili

Veggie Chili

With spicy chipotle peppers in adobo sauce adding the smoke, this game-day veggie chili recipe packs some heat. Tone it down by subbing liquid smoke for the peppers.

 

Kale, White Bean, and Butternut Squash Soup

In our house, kale, white bean, and butternut squash soup trumps chicken soup for its comforting, restorative qualities. Make enough to freeze leftovers – you will be so glad you did!

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Amp up the nutritional value of lemony lentil soup by making it with sprouted lentils. Instruction for sprouting included!

Potato Rosemary SoupFresh rosemary adds a little bit of herbal pizazz to the dolled-up potato leek soup.

It’s a cinch to make just about any kind of smooth, pureed veggie soup with this master recipe.

And… every soup requires a good stock! Make your own!

Now get out your soup pot and salad spinner and enjoy!

About the author

Kathie Bergquist

Kathie Bergquist

Kathie Bergquist is publisher and editor-in-chief of Ms. Fit Mag. She teaches writing at Columbia College Chicago and edited of the anthology. "Windy City Queer: LGBTQ Dispatches from the Third Coast" and is co-author of "A Field Guide to Gay and Lesbian Chicago." Pulled reluctantly into a fitness lifestyle by her wife and partner of many years, Bergquist is now a runner, a boot camper, and a yogini.

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