Plant Based Eating

Winter fighting Soup

When the cold of winter hit ( and in the Chicagoland area, winter hits hard) soups are my go-to fighters. They keep me healthy during the flu-seasons and sunless days. It’s a warming way to get my vitamins and minerals. Soups are (pardon the pun) souper. Not only are they an excellent way to get your vegetables during the chilly months, but they are easy to make as well. I typically improvise when I cook my soups, and each bowl has turned out pretty tasty!

So today it actually warmed up to 34 degrees here. After a long week of temperature in the teens, it felt tropical. I decided to take advantage of this nice weather and go for a walk in nature. I was out there for a while, and even though 34 felt a lot nicer that 12,the ground is still snow covered, and the air is still nippy. A nice bowl of soup was what I needed to warm me up.

Rummaging through my fridge, I had half a tin of tomato paste leftover from our pizza night. I grabbed the open bottle of Cabernet and started creating my concoction.

This soup contains zucchini, mushrooms, tomato paste, Cabernet, onion, and garlic. It sort of had this Italian vibe to it, so adding a little Italian seasoning marked the finishing touch.


This soup is perfect for winter because it’s ingredients help boost your immune system and your mood, making you happy and healthy during the cold months. Here are the benefits behind the soup:

Zucchini – Containing Vitamin C, Zucchini helps our immune systems. Besides Vitamin C, Zucchini contains a plethora of other vitamins and minerals such as Vitamin A, B1, B6, B2, zinc, copper, magnesium, folate, potassium, and phosphorus.

Garlic – An anti-inflammatory, Garlic helps strengthen the immune system, being beneficial for fighting off colds and flues.

Mushrooms – Mushrooms are one of the few plant-based foods that carry Vitamin D. Vitamin D aids in the absorption of Calcium and  Phosphorous. Vitamin D is important for our regulating our mood levels, which is why due to lack of sun during the winter (the sun being our main source of Vitamin D), we feel depressed and low energy.

Winter Fighting Soup

(serves 1)



  • 1 medium zucchini – chopped into 1/2″ quarters
  • 2 – 3 baby bella mushrooms – sliced
  • 1/2 a small onion – diced
  • 1 clove garlic – minced
  • 1 1/2 cups vegetable broth
  • 1/4 cup Cabernet
  • 1/4 cup tomato paste
  • 1 tsp Italian seasoning
  • Salt and Pepper – to taste


  1. In a medium sauce pan over medium-low heat, heat 1 tbsp grapeseed or olive oil. Add onions and garlic and saute for 2-3 minutes until fragrant.
  2. Add zucchini and cook another 2-3 minutes or until soft.
  3. Add mushrooms. Cook 2-3 minutes.
  4. In a small dish, mix broth, tomato paste, and Cabernet together until blended. Add to saucepan and stir with vegetables.
  5. Add Italian seasoning, salt and pepper, and bring to boil then let simmer for 10 minutes.
  6. Let cool down 5 minutes before serving.



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