19 DASH Diet Soups to Cozy Up With This Winter

By

Eleanor Chalstrom

Published on January 17, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Four Bean Pumpkin Chili

Many people love the DASH Diet (AKA the Dietary Approaches to Stopping Hypertension) for its impressive benefits it can provide, like lowering blood pressure and promoting heart health. In the winter months, you may find yourself craving a cozy and comforting meal to help meet your nutrition goals. There is no cozier food than soup, and these recipes showcase ingredients like vegetables, whole grains and legumes that are standbys in the DASH Diet. Not to mention, each recipe meets our heart-healthy and high blood pressure nutrition parameters. Dishes like Four Bean Pumpkin Chili and Winter Vegetable Mulligatawny Soup are sure to warm you up and help you feel your best.

01 of 19

Slow-Cooker Chicken & White Bean Stew

Slow-Cooker Chicken White Bean Stew

This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.

02 of 19

Three-Bean Chili

Three-Bean Chili

This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.

03 of 19

Four-Bean & Pumpkin Chili

This healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.

04 of 19

White Turkey Chili

This healthy white turkey chili recipe is gorgeous, with flecks of green from zucchini, oregano and green chiles. To keep the saturated fat low, we use one pound of ground turkey and add whole-grain bulgur to boost the volume and fiber in this chili recipe. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you're in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.

05 of 19

Pesto Chicken & Cannellini Bean Soup

This healthy, Italian-inspired chicken soup recipe is loaded with fiber-rich vegetables and beans and gets an extra boost of flavor from a swirl of pesto at the end. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients.

06 of 19

Winter Vegetable Mulligatawny Soup

Winter Vegetable Mulligatawny Soup — Jacob Fox

Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.

07 of 19

Chicken & Spinach Soup with Fresh Pesto

This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto. Recipe by Nancy Baggett for EatingWell.

08 of 19

Instant Pot Chicken Soup with Root Vegetables & Barley

Be sure to use bone-in chicken here--it enhances the flavor of the broth, and the bones are easy to remove after cooking. This healthy chicken soup can be made in an Instant Pot or pressure cooker.

09 of 19

Three-Pepper Beef Stew

Cayenne pepper sauce, crushed red pepper and red sweet peppers add a spicy twist to this classic beef and potato stew.

10 of 19

Chicken Chili Verde

Prepared salsa verde adds tang to this fast weeknight chili recipe and pairs beautifully with the rich caramelized chicken and creamy beans. Don't shy away from the poblano peppers. They offer a mild heat but deliver a depth of flavor you can't find in regular green bell peppers.

11 of 19

Lentil Stew with Salsa Verde

This healthy vegetarian recipe is hearty and satisfying. Don't skip the parsley relish (salsa verde)—it's easy to make and lends a tangy accent that balances the flavors of the lentil stew. We prefer French green lentils for this stew, as they don't fall apart while cooking; however, regular brown lentils (found in most supermarkets) will also work.

12 of 19

Fassoulatha (White Bean Soup)

Also known as fasolada, this simple, rich stew is popular in Greek cuisine. Featuring a medley of white beans, tomatoes, carrots and celery, this fragrant stew is perfect for cooler weather.

13 of 19

Southwest Salmon Chowder

Perfect for a cold day, this salmon chowder is an excellent source of high quality lean protein and omega-3 fatty acids. As an added bonus, this low-effort chowder can be prepared in less than an hour.

14 of 19

Vegetable and Tofu Soup

Tofu has a reputation for being bland, but when marinated in Italian seasoning for up to four hours, it's anything but in this veggie-packed soup.

15 of 19

Moroccan-Inspired Chicken & Sweet Potato Soup

This healthy chicken soup recipe gets bold Moroccan flavor from sweet potatoes, cumin, cinnamon, cayenne pepper and a touch of fiery harissa. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients.

16 of 19

Persian-Style Butternut Squash Soup

Swap out your basic butternut squash soup for this fragrant version that includes sweet potato and a medley of spices like cinnamon, cumin, coriander and saffron. A drizzle of maple syrup and a few drops of orange water brighten the flavors, while a sprinkle of sumac adds a pop of color and a tangy edge. This healthy butternut squash soup would be a wonderful starter for your Thanksgiving meal.

17 of 19

Pork & Green Chile Stew

Let your slow cooker work--while you're at work!--and come home to a delicious bowl of hearty stew for dinner. Full of potatoes, hominy, green chiles, and chunks of pork sirloin, this filling stew recipe takes just 25 minutes to prepare in the morning.

18 of 19

Chipotle Chicken & Vegetable Soup

This healthy chicken and vegetable soup recipe is perfect for when you're in the mood for comfort food. The small amount of chipotle peppers in adobo sauce gives it a mild spice level. For a spicier soup, stir in up to 2 tablespoons chipotle peppers. Look for the small cans of smoked chipotle peppers in adobo sauce near other Mexican ingredients in well-stocked supermarkets. Once opened, refrigerate for up to 2 weeks or freeze for up to 6 months.

19 of 19

Alaskan Cod Chowder

In this healthy fish chowder recipe, heavy cream is replaced with milk and flour-thickened fish (or seafood) broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade fish chowder, you'll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.

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