Soups for the (Pregnant) Soul

Fall is finally here and that calls for fluffy scarves, carving pumpkins and jumping in piles of leaves! Now that the we are actually experiencing autumn weather, it’s time to start cooking up those cold weather foods we all love. I’m talking about soup!

Soups are a hearty and delicious way to stay warm during the chilly season. For expecting mothers, homemade soups are a must! Easy to make, full of nutrients and delicious to eat – I like to think of them as a fall and baby “soup-er” food. I’m not talking about canned soups either, so put those cans back on the shelf and head over to the produce section. Did you know that most canned soups have BPA? BPA, or bisphenol A, is a toxic substance that if ingested while pregnant can cause birth defects, as well as other health problems. This chemical has been found to line the inside of canned foods, so if you must buy them please look for BPA free! (source:

Now back to the fun stuff – let’s make some soup! Below are a few recipes that are packed with nutrients crucial to expecting mother’s everywhere. Vitamin A, K, B, folic acid, fiber, calcium… the list goes on! They are also low in fat, and high in flavor. So bundle up, and pick a soup to soothe that expecting soul of yours.

Fall Chowder: Corn, Turnips, Pumpkin, Carrots and Onions bring together this deliciously creamy soup!

  • In a deep pan, sauté a 1/2 cup chopped onions in a little olive or coconut oil. Add in 1 sweet potato cubed, 1 carrot peeled and sliced, 1 cup vegetable or chicken stock and 2 tablespoons of organic butter. Bring to a boil. Reduce to a simmer and cover, cooking 15-20 min.

    Slowly stir in 2 cups coconut milk, and 1 cup frozen corn. Season with pepper, parsley and oregano (fresh herbs are best!). Whisk in 4 tablespoons flour and 4 tablespoons COLD water. Bring to a boil again, whisk ingredients until creamy then remove from heat. Enjoy!

This next protein packed soup is filled with quinoa, kale, and beans that is sure to fill you up and boost your energy!

  •  In a medium stockpot, sauté 2 cloves chopped garlic, and 1 chopped zucchini in a little olive oil. Add in 1 28 oz. can chopped tomatoes along with 2 cans of water. Season with salt, pepper, turmeric and bring to a boil. Lower heat and cook for about 20 minutes, uncovered, stirring occasionally. Add in 1 cup tricolor quinoa, and cook covered an additional 15 minutes.
  • Add in 2 cups chopped and stemmed kale, 1 can cannellini beans and 1 package nori strips. Bring back to a boil and cook for about five more minutes. Garnish with some fresh rosemary and voila!

Happy souping everyone!

Written by: Leana Varvella

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