Published Jan 21, 2016

The best superfood soups you can make in 30 minutes or less

The 12 best superfood-packed soup recipes that you can make in 30 minutes or less, featuring turmeric, ginger, seaweed, sweet potato, beans, and more.

The best superfood soups you can make in 30 minutes or less

The 12 best superfood-packed soup recipes that you can make in 30 minutes or less, featuring turmeric, ginger, seaweed, sweet potato, beans, and more.

Published Jan 21, 2016

Written by

Willa Tellekson-Flash

Published Jan 21, 2016

Written by

Willa Tellekson-Flash

There’s a reason why your dreams may be filled with steaming bowls of soup: With temperatures dropping, there are few things more comforting than sipping on something that can warm you up from the inside, out (sorry, cashmere throw).

But if you’d like to stay away from the pre-made stuff (often packed with sodium, among other not-so-desirable ingredients) and can’t spend your Sundays dedicated to recreating Grandma’s secret, highly intensive recipe, there’s piping hot hope for you yet.

These 12 soups are full of quinoa, turmeric, avocado, and plenty of other nutritious, delicious superfoods. Even better? They can all be made in under 30 minutes. Yes, in the time it takes to watch an episode of Transparent or complete one of Kayla Itsines‘ workouts, you can be slurping spoonfuls of homemade soup. Keep reading for our picks! —Willa Tellekson-Flash

(Photo: Simple Healthy Kitchen)

1. Ginger Butternut Carrot Soup

Concerned about the amount of processed oils and sodium in the version found on supermarket shelves, The Veggie Primer turned one of her store-bought favorites into a homemade staple. Just chop, simmer, and blend—that’s all it takes to make this quick and easy (vegan!) soup. Ginger helps to settle the stomach when pesky winter viruses take hold, while carrots and butternut squash are packed with vitamins.

(Photo: The Veggie Primer)

2. 30-Minute Vegan Pho

It typically takes hours to make this traditional Vietnamese soup, but Pixel Sprout‘s Sam figured out a way to make a meatless version full of veggies and spices in a half hour. The secret? The garlic, ginger, star anise, and cinnamon sticks are key to infusing this quickie pho with flavor. “It is warm, comforting and downright delicious,” she writes, adding, “Pho cures all.” Try it yourself and see if you agree.

(Photo: Pixel Sprout)

3. Superfood Veggie Soup

Two of our favorite superfoods are the secret ingredients in this gluten-free, vegetarian soup: turmeric and roasted seaweed (which, BTW, is having a major moment this year). Root and Revel‘s Kate cuts down on time by using frozen veggies—bonus points if yours are organic too. “The soup requires less than 10 minutes of prep time before it simmers away on the stove for a mere 15 minutes and delivers an insanely delicious, super healthy meal that you can eat on for a week.”

(Photo: Root and Revel)

4. 8-Minute Black Bean Soup

The One Ingredient Chef believes that “if you really want to cook healthy, you can do it in less time than it takes to go through a drive-through,” and he’s willing to prove it. In under 10 minutes, you can have this protein-rich, fiber-packed bowl of soup on the table. Having guests over? Leave out the vegetable broth and serve with corn chips for a healthy appetizer. Don’t you love a recipe that multi-tasks?!

(Photo: One Ingredient Chef)

5. Asian Quinoa Broth Bowl

If in your mind winter is synonymous with broth-y, noodle soups—but you also want to amp up the nutritional value of this comfort food, Caravan of Style‘s broth bowl has got you covered. Hearty and warm, but packed with good-for-you ingredients like quinoa, mushrooms, spinach, and bok choy, this soup will keep the cold—and colds!— away. Tell mom you’ve got the soup thing covered this year.

(Photo: Caravan of Syle)

6. Carrot Peanut Soup

Creamy soups don’t have to be heavy on the, well, cream. Take this flavorful, East Asian-inspired soup, which gets a healthier dose of fats from coconut and peanuts instead. We also love the fresh ginger for a superfood, immunity-building boost.

(Photo: Chindian Kitchen)

7. Tuscan Italian Sausage White Bean Soup with Zucchini Noodles

Noodles in soup? Try zoodles in soup! Not only do they add an extra serving of veggies, but they also cut down on cooking time. “Since zucchinis are delicate and don’t take much for them to cook, they are simply heated by the heat of the soup,” writes With Salt & Wit‘s Megan. And since we’re striving for simplicity here, we love that this is a one-bowl recipe… less cooking and dish-washing time is a serious win-win.

(Photo: With Salt & Wit)

8. Beetroot and Carrot Soup

This beautiful red soup (hello, Instagram) is just as nutritious as it is gorgeous. “Beetroot is an excellent source of vitamins A, B6, and C, potassium, magnesium, iron, and folic acid. It is also rich in powerful antioxidents and fibre [sic],” writes food blogger Ciara of My Fussy Eater. She promises that this soup is fussy-eater approved, so don’t be afraid to serve it up at your next dinner party.

(Photo: My Fussy Eater)

9. Mediterranean Lentil Soup with Vegetables

What’s the Tasty Mediterraneo‘s reason for preparing meals at home? “There are so many hidden and unnecessary ingredients and chemicals on a prepared food label,” she writes, “I believe it is worth having a little bit of patience and preparing a healthy meal at home from scratch.” Sounds good… but what if you’ve got bootcamp and brunch already booked for the day, and can’t commit to spending an entire day in the kitchen? You can still reap the benefits of this fresh lentil and veggie soup, which is ready in just three short steps.

(Photo: Tasty Mediterraneo)

10. African Peanut and Sweet Potato Soup

If you can’t commit to cooking for 30 minutes, how about 20? Swiss chard, ginger, and sweet potato are just some of the superfoods that make this healthy, hearty, and super-speedy soup so tasty. The addition of cumin and coriander will keep you warm on the coldest of winter days. One pot, 20 minutes, done. Hello homemade meal, goodbye excuses.

(Photo: Simple Healthy Kitchen)

11. Red Thai Pumpkin and Shrimp Soup

Craving takeout from the Thai place around the corner? Before Seamless would even arrive with your order, you could whip up this exotic, flavorful soup from Adore Foods. Fresh veggies and shrimp give the soup some heft, while coconut milk and curry paste add mega-flavor. Oh, and you don’t have to worry about tipping the delivery guy.

(Photo: Adore Foods)

12. Sweet Potato Soup with Kale

Quick, easy, gluten-free, vegan— this soup is perfect for just about everyone. Contentedness Cooking‘s Florian combines healthy fat-packed coconut milk, vitamin-rich sweet potatoes, and antioxidant powerhouse kale in a soup that will be on your dinner table before you can even finish that episode of Girls.

In serious need of some immunity boosters? These 10 powerhouse foods will help you make it through winter sans sniffles.

(Photo: Contentedness Cooking)

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Food Nutrition

Published Feb 21, 2025

Why Are People Suddenly Eating Handfuls of Spinach Straight From the Fridge?

TL;DR: You don’t have to eat raw spinach out of the container like a raccoon to get the nutritional benefits.

Why Are People Suddenly Eating Handfuls of Spinach Straight From the Fridge?

TL;DR: You don’t have to eat raw spinach out of the container like a raccoon to get the nutritional benefits.

Published Feb 21, 2025

Written by

Emily Ziemski

Photo: Getty

Published Feb 21, 2025

Written by

Emily Ziemski

TikTok is full of microtrends, especially when it comes to food. Eating a whole cucumber, making protein Diet Coke; remember the baked feta pasta? The list is endless and frankly, can be a bit silly. The latest: Creators shoving a whole handful of spinach into their mouths, citing a “max nutritional benefit boost” by doing so.

Searching for videos about eating a handful of spinach yields hundreds of people looking vaguely uncomfortable while trying to chew and swallow, well, a whole handful of raw, unseasoned spinach. Of course, I have questions. Is this the cinnamon challenge but with vegetables? Do you hate joy? And, the most important, is this *actually* the best way to get nutritional benefits from spinach?

What is this trend, exactly?

Cropping up in feeds in early February, the TikTok videos hinge on two key factors: The spinach has to be raw, and you have to eat it first thing in the morning. One handful seems to do the trick for most, and it appears that nothing else is consumed alongside the spinach. Just a whole bunch of raw spinach. That’s it. That’s the tweet.

Surely, it would be easier to incorporate it into the smoothie you’re already planning to have, or the omelet you just made, but here we are.

Why are people doing this?

According to these videos, besides kicking off your day with multiple vitamins, iron, and potassium, some claim it can also “curb carb and sugar cravings” while others assert that doing this every morning helps “train your tastebuds for the day.”

For me, this feels like it’s veering into the 90s and early aughts culture of “no pain no gain,” a mindset that had us doing things like scrubbing our faces with apricot shells every night, and only eating cabbage soup for every meal.

Not to say those things aren’t great in moderation (gentle exfoliation is wonderful for the skin, and cabbage is a great, nutritionally dense vegetable), but banking your health on one, singular thing isn’t a great road to success. “I think that spinach is obviously a very nutritious food, but it doesn’t contain the full spectrum of vitamins and minerals that one needs daily,” says Christina Manian, RDN, a sustainable food systems professional. “In terms of claims that doing this first thing in the morning hacks your body’s cravings for the rest of the day, I’m not sure whether that’s true.”

So, what’s the actual science behind this trend?

Realistically, there’s just not a lot of science that backs up these claims of tastebud training and curbed hunger. Research done by the University of Buffalo on bitter foods showed that when feeding bitter foods (like leafy greens) to rats, a protein-based salivary compound that was activated when eating something bitter could be trained to increase over time.

Basically, the press release stated that when that protein was activated, “the bitter tastes like water.” So, the rats could eat more of the bitter foods without minding the taste. It is important to note that studies done in mice and rats don’t translate well to human consequences, as our physiological differences, like hormonal makeup and immune systems, vary too much from these lab mice/rat studies to be able to draw any definite conclusions. In fact, human-based studies show that denying food cravings can actually lead to increased appetites, and even bingeing behaviors.

However, it’s not all bad news. There is a lot of info that shows food sequencing—starting each meal by eating vegetables, then protein, then everything else—*does* indeed help with hunger cues, satiety, and better blood sugar control. “I often enjoy spinach in the morning (usually cooked with tofu or eggs and whole grain toast) but don’t feel called to eat it raw as the very first thing I put into my body,” says Manian.

Should you do this trend?

There’s truly no harm (except maybe a minor choking hazard?) in trying this trend. “Considering how most Americans aren't eating enough veggies, I'll count this as a win,” says Lauren Manaker, RDN, a women’s nutrition expert and consultant. “They are still getting fiber and plant compounds when they eat it by the handful.”

If you’re like me, and seeing a new internet trend makes you feel like the oldest, crankiest person on planet earth, take solace in knowing that dietitians believe adding spinach to any part of your daily meal plan is a total win. “Overall, eating raw spinach is an excellent practice, as is eating cooked spinach,” says Manian. “I think if [people] are doing this any time of the day, that’s fantastic, and if they feel inclined to eat spinach in the morning, then that's also wonderful.”

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Food

Published Feb 20, 2025

The Making of an Internet-Famous Fruit: How Sumo Citrus Has Captured Hearts, Tastebuds, and a Devoted Following

Published Feb 20, 2025

In Partnership With

Sumo Citrus

Written by

Maeve McCormick

Photo: Sumo Citrus® & W+G Creative

Published Feb 20, 2025

In Partnership With

Sumo Citrus

Written by

Maeve McCormick

Confession time: I love citrus—zesty limes squeezed on my tacos, fresh-squeezed orange juice on slow Sunday mornings, and the invigorating scent of grapefruit candles when I need to unwind. But when it comes to eating whole citrus fruits? Historically, not my thing. The mess of peeling, the sticky fingers, the rogue juice dribbling down my wrists—for me, most citrus has never been worth the (literal) squeeze.

Then, one day, my roommate came home from the store with an oversized citrus I didn’t recognize. She told me I had to try a piece, while effortlessly peeling it in one smooth motion—no mess, no struggle. I skeptically accepted a slice, wondering what the big deal was.

To my surprise, the experience was completely sticky-fingers-free. And the taste? Unlike any citrus I’d had before—enormously sweet, impossibly juicy, and balanced with just a hint of tang. That was my first bite of Sumo Citrus^®—and now, I understand why The Office actress Jenna Fischer planted a Sumo Citrus tree in her yard, John Mayer peeled it on TikTok, and it has its very own merch (kind of eyeing that beanie, TBH).

So, what’s earned Sumo Citrus this devoted following? Sumo is taking the sweetness on the road for you to experience it yourself with the Tastemonial Tour—and it’s making a special stop at House of Good during our Ultimate Citrus Experience pop-up from February 21 to 23. Stop by for the hype if you're in Los Angeles, and read on to find out how this one-of-a-kind fruit became a seasonal fruit fixation.

Find Sumo Citrus Near You

Sumo Citrus wasn’t just plucked from a tree one day and marketed as the next big thing—it’s the result of decades of careful cultivation, according to Sunnia Gull, AC Food’s vice president of marketing. First developed in Japan in the 1970s, it was naturally bred to combine the best traits of different citrus varieties—including the sweetness of mandarins, the juiciness of navel oranges, and the easy-to-peel skin of a satsuma.

Despite its popularity, growing Sumo Citrus is no easy feat. It takes years of expertise to perfect, and California’s Central Valley is the only place in the United States where it’s grown. Even then, farmers face unpredictable weather challenges, which means every piece of fruit that makes it to the store is a result of careful tending and patience.

The first thing you notice about Sumo Citrus is its size—it’s the largest variety of mandarins. The second? Its signature Top Knot^®, a bump on top of the fruit that serves as an easier way to peel it. The skin practically lifts off, revealing plump, seedless segments that don’t leave your hands coated in juice and stubborn pith.

Every Sumo Citrus is guaranteed to be incredibly sweet, thanks to each being measured on the “brix meter,” to ensure it meets sky-high sweetness standards before hitting shelves, Gull says. For those who prefer their fruit without surprise sour bites, it’s a game-changer.

Beyond its chef’s-kiss flavor and finally-I-don’t-need-a-wet-wipe convenience, Sumo Citrus packs a *serious* nutritional punch. Each fruit contains 163 percent of your daily vitamin C, along with fiber, potassium, and a flavonoid called hesperidin, which has antioxidant benefits. Whether you’re looking for immunity support, a gut-friendly snack, or a natural energy source, it fits the bill. Bonus: It’s the kind of snack I can toss in my bag and eat in two minutes flat—way better than the sad granola bar that’s been in my purse for the past three months.

And while Sumo Citrus is made to eat straight out of the peel, fans have gotten creative with how they use it. The fruit’s sweetness and juiciness make it an ideal addition to everything from bright citrus salads to zesty cocktails and refreshing desserts. Its bold flavor also complements savory dishes—think citrus-glazed salmon or a tangy dressing for roasted vegetables.

All of that creativity may be a result of the fact that Sumo Citrus is here for a good time, but not a long time. Unlike standard grocery store oranges that are available year-round, Sumo Citrus has a limited growing season, running only from January to April. This short window has created an almost cult-like following, with fans stocking up as soon as they see the signature purple sticker in stores.

I get it—now that I’ve experienced Sumo, I fully understand the impulse to grab them while they last. The anticipation is almost part of the appeal: Like cherry blossom season or holiday peppermint mochas, Sumo’s fleeting availability makes it even more special. And when the season ends? People (me) are already counting down the days until its return. Conclusion: Do yourself a favor and grab a few before they disappear for the year. Because once you’ve had a taste of this juicy citrus, there’s no going back.

Psst: Want a taste ASAP? The Sumo Tastemonial Tour is rolling into Belmont Park in San Diego from February 28 to March 1, Boreal Ski Resort in Tahoe from March 7 to 8, Craig Ranch Regional Park in Las Vegas from March 10 to 11, and La Encantada in Tuscon from March 14 to 15—or stop by House of Good in Venice Beach for the Ultimate Citrus Experience from February 21 to 23.

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