Healthy Living

Chronic inflammation can be the sneaky culprit behind plenty of annoyances, from bloating to stiffness in your joints. Focusing your diet on anti-inflammatory ingredients, healthy fats and nutrient-dense foods can help ward off these symptoms, and these soup recipes are a great place to start.. Plus, we made sure to include fiber-rich ingredients like white beans, cabbage and kale, so every one of these soups also has at least 6 grams of the essential nutrient. Recipes like our Marry Me White Bean Soup and Garlicky Cabbage Soup are cozy, comforting bowls that can help you become a healthier you.

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Marry Me White Bean Soup

This Marry Me White Bean Soup borrows inspiration from the beloved Marry Me Chicken recipe with a combination of sun-dried tomatoes, garlic, cream and Parmesan. Here, those same flavors are transformed into a hearty, soul-warming vegetarian soup with white beans taking center stage. Finished with basil and extra cheese, it’s cozy, crowd-pleasing and sure to win hearts at the table.

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02 of 13

20-Minute Chickpea Soup

When dinner needs to happen fast, turn to this creamy chickpea soup that’s pulled together in just 20 minutes. Cream cheese melts right into this zesty soup for a velvety texture that feels cozy and comforting. Garnished with cilantro and crunchy tortilla strips, it’s a one-pot meal that’s weeknight-friendly and crowd-pleasing.

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03 of 13

Garlicky Cabbage Soup

This garlicky cabbage soup is pure comfort in a bowl. Warm, hearty and nourishing, it’s rich with the aromatic flavor of garlic and tender-sweet cabbage. Packed with veggies and a savory broth, this soup is perfect as a light meal on its own or as a starter.

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04 of 13

Marry Me Chickpea Soup with Kale

This creamy chickpea soup was inspired by Marry Me Chicken, a dish that features chicken and sun-dried tomatoes. We gave this dish a plant-based spin by swapping out the chicken for chickpeas and kale to create a cozy, warming meal perfect for cooler weather.

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05 of 13

High-Protein Anti-Inflammatory Veggie Soup

This high-protein anti-inflammatory soup is a hearty dish designed to nourish you and fight inflammation in your body. This plant-based soup features lentils, which offer plenty of protein and fiber to make the soup satisfying. Together with anti-inflammatory ingredients like turmeric and sweet potato, you’ll get a balanced soup that’s warming and comforting, all in one delicious bowl.

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06 of 13

20-Minute Black Bean Soup

This easy black bean soup takes only 20 minutes from start to finish, making it perfect for busy weeknights when you want something satisfying without spending hours in the kitchen. Canned black beans help speed things up, and taco seasoning and fire-roasted tomatoes help build rich, savory flavor in just minutes. Cream cheese melted in at the end gives this soup a silky texture. Pair it with warm tortillas or crusty bread for a simple, comforting meal.

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07 of 13

Chicken Fajita Soup

This chicken fajita soup combines the vibrant, smoky flavors of traditional fajitas with the comforting warmth of a soup. This versatile dish is perfect for a cozy dinner, and can be easily adjusted to suit your preferences. To kick up the heat, add a chopped jalapeño to the veggie mixture. You can swap out the rotisserie chicken for another protein like leftover steak, or make it vegetarian by using no-chicken broth and subbing tofu in place of the chicken.

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08 of 13

Roasted Vegetable Soup

This roasted vegetable soup uses a diverse and delicious array of vegetables, supporting gut health with prebiotic ingredients like sweet potato, leeks and chickpeas, plus you get a probiotic boost from white miso. While we love the veggies in this recipe, feel free to get creative by adding winter squash or another root vegetable.

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09 of 13

High-Protein Lemon & Turmeric Chicken Soup

This lemon and turmeric chicken soup is comforting and packed with protein. Turmeric, which is known for its anti-inflammatory properties, gives the soup its vibrant yellow hue. It’s the perfect meal for when you’re sick or simply warming up on a chilly day. We love tender-crisp baby kale, but chopped kale or baby spinach can be used in its place.

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Sweet Potato & Black Bean Chili

Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night.

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20-Minute White Bean Soup

This fiber-rich soup is an easy, healthy dinner when you’re pressed for time. This brothy soup is finished with a bit of heavy cream for body and richness. For a thicker soup, mash 1/2 cup of the beans and stir into the soup right before adding the cream. Frozen sweet potatoes and collard greens keep the prep to a minimum, but if you have a little extra time on your hands, fresh veggies work just as well. Serve with crusty bread for dunking.

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Slow-Cooker Mediterranean Diet Stew

With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale.

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Hearty Chickpea & Spinach Stew

This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without adding too much sodium to this healthy recipe for weight loss.

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Soy is a great source of plant-based protein, and it can even help lower your risk of heart disease and lower your cholesterol. Plus, soy is rich in isoflavones, which can help to improve menopause symptoms. Long story short, soy is an essential nutrient, and that’s why we’ve put together this collection of recipes that highlight some delicious, soy-rich ingredients like edamame, tofu, tempeh and soy milk. If you’re trying to incorporate more soy into your day, tasty recipes like our Roasted Broccoli & Kimchi Rice Bowl and our Gut-Friendly Snack Mix are a great place to start.

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Roasted Broccoli & Kimchi Rice Bowl

This well-rounded kimchi rice bowl is packed with fiber and probiotic foods like kimchi and yogurt to support a healthy gut. Prebiotic foods like edamame and garlic add flavor and additional gut-healthy benefits. Gochugaru is a Korean chile powder with a smoky-sweet flavor and mild heat. You can use a combination of crushed red pepper and paprika in its place.

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02 of 14

Gut-Healthy Miso Cup Soup

This soup is packed with gut-healthy ingredients like miso, a fermented paste that may improve digestion as well as reducing gas and bloating. The base of the soup is prepared in advance and stored in separate containers. When you’re ready to enjoy it, simply add the broth and heat it in the microwave. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water. Cover and let the soup stand for 10 minutes before serving.

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03 of 14

High-Protein Enchilada Skillet

This black bean and tofu enchilada skillet is a one-pan meal packed with plant-based protein. Crumbled tofu soaks up the sauce, while corn tortillas soften into it for a rich, satisfying filling. Black beans provide protein and fiber, and a sprinkle of cheese on top adds melty goodness to every bite. Quick and nutritious, this skillet meal is perfect for your next weeknight dinner.

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04 of 14

Crispy Tempeh Steaks with Sun-Dried Tomato Cream Sauce

This plant-based twist on Marry Me Chicken uses tempeh instead of chicken, providing a gut-friendly fiber boost. Choose “original” tempeh to make sure your “steaks” are free from added flavorings.

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05 of 14

Bibimbap-Inspired Veggie Bowls

From dark green spinach to shredded red cabbage, these plant-based bibimbap bowls offer plenty of powerful anti-inflammatory benefits. This delicious combo delivers plenty of vegetables and a wonderful balance of textures and flavors. They’re topped with a perfectly cooked fried egg and a tangy mayonnaise-based drizzle that adds richness and a satisfying creamy element to the dish.

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06 of 14

The Ultimate Gut-Friendly Snack Mix

This curried cashew snack mix features toasted edamame—a prebiotic food that sets the stage for a healthy gut. A combination of spices and red curry paste brings flavor and heat to this grab-and-go snack. To keep the spice level on the mild side, you can swap out the red curry paste for yellow.

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07 of 14

Crispy Rice Salad

This crispy rice salad with cucumber and edamame strikes the perfect balance of crispy, fresh and savory, ideal for a light lunch or side dish. The rice is tossed with curry paste and baked until crispy, adding a delightful crunch that contrasts beautifully with the freshness of smashed cucumbers. The smashed cucumbers release their juices, which blend with the dressing to create a refreshing, tangy base. Small Persian cucumbers have a thin skin and very few seeds, making them ideal for smashing.

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08 of 14

High-Protein Orange-Mango Smoothie

This high-protein orange-mango smoothie is a bright and refreshing drink that combines the tangy sweetness of fresh orange juice with the tropical richness of mangoes. A scoop of protein powder and Greek-style yogurt make this smoothie a satisfying breakfast. Using unflavored protein powder allows the natural fruit flavors to shine.

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09 of 14

Gochujang-Glazed Tempeh & Brown Rice Bowls

If you're a tempeh skeptic, you've probably never had the firm soy-based slabs slathered with a sweet-and-spicy barbecue sauce. We give this easy BBQ tempeh combo a punch of umami with tamari and add a little heat courtesy of gochujang. It's easy to put your own spin on this recipe; see Variations (below) for some riffs.

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Cabbage, Tofu & Edamame Salad

Craving crunch? Bite into a salad loaded with crisp red cabbage, edamame, bamboo shoots and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.

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High-Protein Apple & Peanut Butter Overnight Oats

These apple–peanut butter overnight oats make a satisfying breakfast that you can prep and enjoy throughout the week. Creamy peanut butter and Greek-style yogurt add plenty of protein, while chopped apples bring natural sweetness and crunch. Rolled oats soak up all the flavors overnight for a perfectly creamy texture by morning.

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Sticky Orange Tofu Bites

These sticky orange tofu bites are the perfect balance between sweet and savory, thanks to the flavorful orange glaze made from fresh orange juice and zest. Cooking the tofu with a bit of cornstarch on the outside helps the glaze cling to the pieces. Serve these tasty bites on a plate with wooden picks for guests to enjoy, or serve them over brown rice for a hearty main dish.

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Banana-Cocoa Soy Smoothie

With plenty of protein from both tofu and soymilk, this banana-split-inspired breakfast smoothie will keep you satisfied until lunchtime.

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Chopped Salad with Sriracha Tofu & Peanut Dressing

Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.

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