Fertility Foods: Five Nutritionist-Approved Soups
The temperature is dropping, leaves are changing, and pumpkin patch pics are popping up everywhere on Instagram. It is officially soup season!
Below, we have gathered some delicious, fertile-friendly recipes for you to slurp all season long. These were brought to us by AMG Catering and Events and have been taste-tested by yours truly. Serve these to family and friends, or store in your freezer for a busy day. Happy slurping!
Cooking for Fertility
When we call a recipe “fertile-friendly,” what exactly do we mean? It means that there are nutrient dense ingredients specifically built into the recipes, giving you the biggest bang for your buck, nutrition-wise. Not only are these soups super tasty, but they are rich in immune-boosting vitamins, folic acid for pre-conception/conception health, and other prenatal necessities.
Here are a few tips to make take these recipes to the next fertile level:
- Use broths that are MSG-free.
- When buying anything canned, make sure it’s a BPA-free one.
- Always feel free to make these recipes your own! Add a whole grain, bean, or healthy starch to make them feel heartier. We recommend quinoa, chickpeas, sweet potatoes, black beans, or ancient grains. Don’t be afraid to experiment!
Fertility-Friendly Soup Recipes
WHITE BEAN AND KALE SOUP
(Makes 6 servings)
1 tablespoon olive oil
8 large garlic cloves, crushed or minced
1 medium yellow onion, chopped
4 cups chopped raw kale
4 cups low-fat, low-sodium chicken or vegetable broth
2 (15 ounce) cans white beans, such as cannellini or navy, undrained
4 plum tomatoes, chopped
2 teaspoons dried Italian herb seasoning
Salt and pepper to taste
1 cup chopped parsley
In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt, and pepper. Simmer 5 minutes.
In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.
BLACK BEAN SOUP WITH JALAPENOS AND CILANTRO
2 tablespoons olive oil
1 onion, chopped
1 carrot, chopped
4 garlic cloves, chopped
2 teaspoons ground cumin
1 to 2 teaspoons chopped jalapeño chile with seeds, divided
2 15- to 16-ounce cans black beans, undrained
1 15-ounce can petite diced tomatoes in juice
1 1/2 cups low-salt chicken broth
Chopped fresh cilantro
Chopped green onions
Crumbled feta cheese
Heat oil in heavy large pot over medium-high heat. Add onion, carrot, and garlic; sauté until vegetables begin to soften, about 6 minutes. Mix in cumin and 1 teaspoon jalapeño. Add beans, tomatoes with juice, and broth; bring soup to boil. Reduce heat to medium, cover, and cook until carrots are tender, about 15 minutes. Transfer 3 cups of soup to blender and puree until smooth. Return puree to pot. Simmer soup until slightly thickened, about 15 minutes. Season to taste with salt, pepper, and remaining 1 teaspoon jalapeño, if desired.
LOWFAT BUTTERNUT SQUASH BISQUE
2 TBS butter
3 packages already “cubed” butternut squash
3 sweet potatoes (peeled and cubed)
1 bunch of leeks (cleaned and chopped)
6 carrots (peeled and chopped)
1 quart apple cider
1 cup orange juice
4 cups chicken broth
1 12 oz cans evaporated milk
Kosher salt and ground black pepper to season
In a large soup pot, sauté leeks in butter for about 10 minutes. Then add squash, sweet potatoes, carrots, cider, orange juice, and chicken broth. Bring this to a boil until the potatoes and squash are very soft. Remove from heat and add 2 cans of evaporated milk. Using hand blender, puree the soup. Season with salt and pepper.
CURRIED LENTIL SOUP WITH CHICKPEAS
3 tablespoons olive oil, divided
1 medium onion, chopped
1 medium carrot, finely chopped
2 large garlic cloves, chopped, divided
2 tablespoons (or more) curry powder
1 cup lentils
2 cups apple juice
2 cups chicken stock
1 15- to 16-ounce can chickpeas (garbanzo beans), drained, rinsed
1 tablespoon fresh lemon juice
2 tablespoons (1/4 stick) butter
2 green onions, thinly sliced 1 lemon, cut into 6 wedges
Heat 1 tablespoon olive oil in heavy large pot over medium heat. Add onion and carrot; sprinkle with salt and pepper. Cook until onion is translucent, stirring occasionally, about 4 minutes. Add half of chopped garlic; stir until vegetables are soft but not brown, about 4 minutes longer. Add 2 tablespoons curry powder; stir until fragrant, about 1 minute. Add lentils and 2 cups chicken stock and 2 cups apple juice Sprinkle with salt and pepper. Increase heat and bring to boil. Reduce heat to medium; simmer until lentils are tender, about 30 minutes.
Meanwhile, puree chickpeas, lemon juice, ¼ cup water, remaining 2 tablespoons olive oil, and remaining garlic in processor. Add chickpea puree and butter to lentil soup. Season to taste with salt.
TOMATO DILL SOUP WITH BROWN RICE
2 white onions, diced
10 carrots, cut small
1 bunch leeks, cleaned and sliced
1 #10 can of whole peeled tomatoes (6 pounds canned tomatoes) (P.S. “#10” is just the size and type of can… it’s the big one!)
2 cups brown rice (not cooked)
2 cups chicken stock
2 bunches of fresh dill
2 TBS stevia
Sauté carrots, onions, leeks, and brown rice in olive oil for about 5 minutes. Add the tomatoes and chicken stock and cook on high until rice is tender (about 45 minutes). Remove from heat and add fresh dill, salt, pepper, and stevia. Puree with hand blender and serve.
Enjoy the time you spend making these soups either by yourself (hello, alone time!) or with a loved one (date night, anyone?). Remember that a healthy mindset will help your chances of conceiving and is always to your benefit (and your future baby’s, too!). Bon appétit!
Want More Fertile-Friendly Recipes?
About Virginia Hamilton Furnari
Virginia Hamilton Furnari is RMA of Connecticut’s Brand Specialist and has a background in writing, marketing, and content production. In addition to helping mold the RMA of CT brand through blogs, videos, and events, she is also a patient and has undergone many fertility treatments. Given her professional and personal involvement in the fertility community, she has immersed her mind, body, and soul in family-building education.