Soup As A Super Food · Audrey Zona | Integrative Health Coach




Soup As A Super Food

NJ Personal Health Coach Integrative Health Coach Audrey Zona Soup as a Super Food

Soups are the calling card of the fall and winter months each year. When you want to use your stove to create something warm and comforting, but not so heavy that you feel exhausted and bloated after eating, they are an obvious choice. I LOVE SOUP, and I am in awe of how many great recipes there are that fit the bill of warmth AND health.

In that spirit, I’m sharing a favorite recipe that is a departure from chili, but provides those same hearty, delicious and filling sensation that chili does. And it does it with lentils!

Let’s Love Lentils

Lentils are packed with B vitamins, magnesium, zinc and potassium and loaded with fiber, which supports the growth of healthy gut bacteria.

They are also:

  • made up of over 25% protein, which makes them an excellent meat alternative;
  • low in calories and make you feel full without overeating;
  • providers of a broad range of beneficial plant compounds called phytochemicals, which protect against heart disease and other chronic illnesses;
  • known to lower inflammation and reduce the risk of developing cancer.

This recipe contains cruciferous veggies which are low calorie and loaded with vitamins and fiber, so along with lentils, you’re getting a 1-2 punch of fiber. But this is not that thin vegetable soup that you know is good for you, but is free of flavor. The spices make it luscious and are also promote digestion, weight loss and are anti-inflammatory. What makes this soup so fantastic is that it is a nutritional powerhouse, both super filling and warming, but it can replace those “naughty” comforting go-tos we reach for on a cold day.

Start your meal with this soup, and you won’t need much more food. It’s great for lunch, dinner or even an afternoon snack! If you are looking to add a healthy complex carbohydrate to your meal, add some quinoa or brown rice to this soup for some extra bulk!

I love making a big batch of this soup, then pouring into smaller containers, freezing and having handy to defrost in a pinch. If you like to share, substitute it for game-day chili or add to your sports watching spread!

Vegetable Lentil Soup Puree


  • 2 organic zucchini
  • 2 organic yellow squash
  • 1 large package of cubed butternut squash
  • 1 small box of organic white mushrooms
  • 1 onion, chopped
  • 1 head organic broccoli, chopped into florets
  • ½ head organic cauliflower, chopped into florets
  • 2 garlic cloves minced
  • 1 cup lentils
  • 1 jar organic tomato sauce
  • 1-2 large boxs of organic vegetable stock or bone broth
  • 1 package of organic haricot verts
  • 2 Tbsp ground cumin
  • 2 Tbsp coriander
  • 1 Tbsp turmeric
  • sprinkle of cayenne if you like a bit hot
  • salt and pepper to taste
  • 1 Tbsp EVOO


  1. In a large stock pot, sautee the onion and garlic in EVOO until slightly browned.
  2. On a baking sheet, place the butternut squash and toss with some olive oil, salt and pepper.
  3. Roast at 350 degrees for about 30 minutes or until browned.
  4. Meanwhile, add the vegetable stock and tomato sauce to the onion and garlic mixture and slowly incorporate all of the veggies, (except for the butternut squash).
  5. Cook for about 20 minutes until slightly softened.
  6. Once the butternut squash is cooked, add that to the stockpot, along with the lentils and all spices.
  7. Cook for another half hour until everything is cooked thru.
  8. Once cooled a bit, start transferring the soup to your Vitamix and puree in batches.
  9. If necessary, add additional stock if you prefer a thinner consistency. The soup can be as thick or thin as you like! 

Enjoy with your favorite side salad or protein of choice.

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