Summertime Soups That Won't Weigh You Down – Amla Green
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Summertime Soups That Won't Weigh You Down

Summertime soups seem to be a no-go for many people. There’s just something about a hot and heavy bowl of soup in the summer that seems like it shouldn’t happen.

What if we told you that there are summertime soups that bring all the flavor without being heavy?

In fact, the proper summertime soup can be the perfect option after a day at the beach or a long hike. Here are a few summer soups you must try! And if you prefer salads, we've got you covered. Head to this article for four simple salad recipes you will love to eat.

Summer Soups You Must Try

3 Bean Chili

Chili is often thought of as a fall/winter dish. Chili is actually a perfect summertime soup option! Not only is it filled with flavors, but you can also tweak the recipe to fit the event you are bringing it to. This is also a great meal to have while you are intermittent fasting.

Even better, chili is packed with nutrient-dense ingredients and can serve a large crowd fairly simply, making it a summer must!

Ingredients:

  • 1/4 cup vegetable broth, low-sodium
  • 3 cups onion
  • 6 cloves garlic
  • 1 green bell pepper
  • 1 red bell pepper
  • 1 tbsp chili powder
  • 2 tbsp ground cumin
  • 1/4 tsp oregano
  • 1 1/2 tsp sweet paprika
  • 3 cups pinto beans (cooked)
  • 3 cups red kidney beans (cooked)
  • 3 cups black beans (cooked)
  • 3 cups canned diced tomatoes, low-sodium
  • 1/2 cup tomato paste
  • 1/2 cup canned green chili
  • 2 cup water
  • 1/2 tsp ground black pepper
  • 1 scoop of Amla Green

Instructions:

  1. In a large saucepan over medium heat, heat up the vegetable broth. Add the onion, green and red bell pepper, and garlic. Sauté, stirring until the onions are soft, 5 to 7 minutes.
  2. Add the seasonings, all beans, diced tomatoes, tomato, green chilis, Amla Green, and water.
  3. Bring to a boil, reduce heat and simmer for 30 to 40 minutes.
  4. Serve in bowls.

Notes:
Add more water if needed to achieve the consistency you prefer.

Carrot Ginger Soup

Did you know there are soup options that taste good, if not better when served cold? Don’t let the idea of a cold soup deter you!

A flavor-packed soup that tastes great cold is the perfect pool or beach-front meal option. It can also be a great addition to a picnic at the end of a hike!

Check out this delicious carrot ginger soup recipe that is delicious hot or cold!

Ingredients:

  • 1 1/2 cups yellow onion
  • 3 cups fresh carrot
  • 3 cups golden potatoes
  • 3 garlic cloves
  • 2 tbsp fresh ginger
  • 4 cups vegetable broth
  • 1/2 cup lite coconut milk
  • 3 tbsp lime juice
  • 2 tsp shredded lime zest
  • 4 tsp fresh chives
  • 1 scoop of Amla Green

Instructions:

  1. Heat a large pot over medium heat.
  2. While the pot warms up, roughly chop the onion, carrots, potatoes, garlic, and ginger.
  3. Put a small amount of vegetable broth into the instant pot and then add the onion, garlic, and ginger. Sauté until the onions become translucent and fragrant, about 5 minutes.
  4. Add the rest of the vegetable broth, Amla Green, carrots, and potatoes into the pot.
  5. Bring the soup to a simmer and cover.
  6. Cook the soup for 20 minutes or until the potatoes are fork-tender.
  7. Add in coconut milk, lime juice, and lime zest.
  8. Blend the soup in a blender until smooth.
  9. Garnish with chives and enjoy!

Notes:
If you don’t have chives, you can use any fresh green garnish such as parsley or cilantro.
If you want to make this soup in your instant pot, follow the same instructions, but cook the soup on high pressure for 8 minutes and depressurize when cooking is complete.

Bok Choy Wild Mushroom Soba Noodle Soup

Do you find yourself trying to add vegetables to your summer menu plan in simple ways? When making a summer meal plan it can be tempting to opt for salads and wraps to pack in the veggies.

Fortunately there are soups that can help you add in your veggies in a tasty way. One example of that would be this bok choy wild mushroom soba noodle soup recipe! And if you’re looking to boost your health, then including the powerful combination of green tea with lemon, ginger, and honey could do the trick.

Ingredients:

  • 4 cups shiitake mushrooms
  • 1/2 cup onion or shallot
  • 2 tbsp fresh ginger
  • 6 garlic cloves
  • 2 tbsp coconut aminos
  • 8 cups vegetable broth
  • 1 cup green peas
  • 1 cup soba noodles
  • 8 cup baby bok choy
  • 2 cup carrots
  • 1/2 cup green onions
  • 2 tbsp dry toasted sesame seeds
  • 1 scoop of Amla Green

Instructions:

  1. In a small amount of water, cook the sliced onions until they are translucent in color.
  2. Add the mushrooms and cook them for about 5 minutes.
  3. Stir in the fresh ginger and garlic then cook until fragrant.
  4. Add the coconut aminos and stir, cook until the mushrooms release water.
  5. Stir in the vegetable broth and Amla Green and bring the mixture to a boil.
  6. Add the green peas, noodles, and bok choy leaves. Cook until noodles are tender for about 5 to 6 minutes.
  7. In the meantime, dry toast the sesame seeds in a small pan. Make sure you watch the seeds so they don’t burn. Toast them until they are nice and golden.
  8. Ladle into a bowl and top with the carrots, green onions, and sesame seeds.

Notes:
You can use whatever mushrooms that you prefer.

Curried Red Lentil Soup

Does summer leave you craving spicy foods? Do you want all the things that pack big flavors during the summer months? We have just the soup for you!

This curried red lentil soup is the perfect mix of sweet and spicy for your summer meal plan! Check out this simple recipe.

Ingredients:

  • 2 cups red lentils, rinsed
  • 4 cups vegetable broth (homemade or low-sodium)
  • 1 large onion, chopped
  • 2 medium sweet potatoes, diced
  • 1/2 cup chopped celery
  • 1/2 cup chopped carrots
  • 3 garlic cloves, minced
  • 1 tsp fresh ginger, minced
  • 1 tbsp curry powder
  • 1 tsp cumin
  • 1 jalapeño or serrano pepper, seeds removed, diced (optional - this brings a lot of heat!)
  • 1/4 cup fresh cilantro, chopped
  • 1 tbsp lemon juice
  • 1 scoop of Amla Green

Instructions:

  1. Place red lentils and water (or vegetable broth) into a large pot and bring to a boil, then reduce to a simmer.
  2. Add sweet potatoes, celery, carrots, garlic, ginger, Amla Green, and spices (and pepper if you want it spicy!). Cover and cook for 15-20 minutes until lentils and potatoes are soft.
  3. Stir in cilantro and lemon juice.
  4. Transfer half of the soup to a blender and blend until smooth, or use an immersion blender to blend approximately half of the soup, leaving some texture and chunkiness.
  5. Serve and enjoy! Top with freshly ground black pepper, if desired.

Page Medically Reviewed and Edited by
Cyrus Khambatta, PhD

Cyrus Khambatta, PhD, is a cofounder of Mastering Diabetes and Amla Green is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. Using an evidence-based approach to nutrition and fitness, he first reduced his own insulin usage by more than 40%, and has educated thousands of people with all forms of diabetes how to reverse insulin resistance using food as medicine. Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine (ACLM) Conference, Plant Stock, and has been featured on Forks Over Knives, NPR, PBS, KQED, Fast Company, and is the author of the upcoming book Mastering Diabetes.