Eat Smart

Healthy Soups to Combat the ‘Cuse Cold

by Brianna Quaglia, blogger and Social Media Chair

(Courtesy of

After trudging all over SU’s campus in the cold and the rain, mucking through the puddles and those weird foot-long worms that appear, and finally getting back to your room or apartment, you’re highly likely that you’re chilled to the bone. One of my favorite ways to beat the cold is to cozy up with a bowl of soup. If you don’t have the time or resources to create your own, invest in some canned soup.  If you’re a cooking regular these easy, healthy yet satisfying recipes will do the trick.

Quick and Easy Broccoli Cheese Soup, adapted from

Ingredients: 1 bag frozen broccoli florets; 1 can chicken broth or vegetable broth; 2 tablespoons all-purpose flower; 2 to 4 finely chopped shallots; 1 tablespoon butter; 1 cup of shredded low-fat cheddar cheese; 1 cup fat-free half-and-half


  • Place broccoli and 3/4 cup water in microwave safe dish. Microwave broccoli until fork tender (about 6 min on high).
  • Meanwhile in sauce pan, saute shallots until clear.
  • When clear, add flour to pan and stir until flour is mixed in.
  • Add broth and 1/2 cup of broccoli water and 1/4 of broccoli spears.
  • Mash the mixture until smooth.
  • Bring to a quick boil, boil for about 3-5 minutes.
  • Decrease heat and add the rest of the broccoli and the half-and-half and cheese.
  • Stir until the cheese melts.
  • Season to taste with salt and pepper, then enjoy.

The great thing about this good-for-you soup is that its heartiness and thickness will fill you up and warm you up at the same time.

Beef Soup with Soba Noodles adapted from

Ingredients: 4 cups low-sodium beef broth; 3 cups water; 1 tablespoon soy sauce or Worcestershire sauce (can omit this for a little added salt and a little more beef broth); 6 oz frozen shaved beef sandwich steaks, cut into strips; 1 teaspoon sesame or peanut oil (you can substitute toasted sesame or peanuts for the same effect); 6 oz dried soba noodles (or whole-wheat spaghetti); 1/2 cup scallions, chopped; 1/2 cup fresh cilantro; 1 hot red chili, thinly sliced with seeds removed

(Makes four servings. Per serving: 294 calories, 3.7 grams fat, 589 mg sodium, 50 grams carbs, 4 grams fiber, 14 grams protein.)


  • Bring a pot of water to boil over high heat.
  • Bring broth, water, and soy sauce (or substitute) to simmer in another pot on high.  Add the beef and sesame or peanut (oil or otherwise), and reduce to low heat.
  • Add noodles to first pot of boiling water. Cook, stirring, until al dente, about 4 minutes.
  • Divide noodles into 4 large soup bowls. Spoon the beef and broth mixture over the noodles.  Garnish with the scallions and chili.
  • Stir and enjoy!

The hot red chili is also perfect for clearing out those sinuses when the cold catches up with you and you start feeling under the weather!

So whether you’re feeling down because of the cold, or just need to take a break from studying for those midterms, try curling up with some heart-warming soup to south the soul.