e have previously written about how your diet can affect your joints by alleviating inflammation and thereby brining relief to the aches and pains associated with chronic inflammation. An anti-inflammatory diet is the way to go. Exercise also plays an important role. But when you just want a simple meal, especially on a cold winter’s eve, try these delicious soup recipes to ease your joint pain. Not only are they super-simple and easy to make, they’re tasty and have the added benfit of bringing some relief to your joints.
Mellow White Miso Soup with Cod, Baby Bok Choy, Sriracha and Lime
|prep time 15 minutes||cooking time 30||serves 6|
Pan-Roasted White Miso-Glazed Cod
3 Tbsp mirin
3 Tbsp sake
½ cup miso paste
⅓ cup sugar
6 6 to 7-oz skinless cod fillets, about 1 1/2 inches thick
4 Tbsp miso paste, to taste
4 oz somen noodles
2 green onions, tops removed and thinly sliced
small handful cilantro
baby bok choy, trimmed and halved
freshly squeezed lime juice, to taste
sliced Thai chilies, to taste
Sriracha, to taste
Pan-Roasted White Miso-Glazed Cod
- In a small saucepan, bring the mirin and sake to a boil. Whisk in the miso until dissolved, add the sugar and cook over moderate heat, whisking, just until dissolved. Add toasted sesame oil.
- Transfer the marinade to a large baking dish and let cool. Add the fish and turn to coat. Cover and refrigerate for at least 30 minutes or overnight, if you have time.
- In a medium non-stick pan, heat vegetable oil. Scrape off majority of marinade from the fish, but don’t rinse. Cook, without disturbing for about 3-4 minutes. Gently flip and cook other side for another 3-4 minutes.
- Cook the somen noodles in salted water and drain. Run cold water over the noodles to stop them from cooking, shake off any excess water and set aside.
- In a medium sauce pan bring 4 cups of water to a boil. Reduce the heat to a gentle simmer and remove from heat. Pour some of the hot water into a small bowl and whisk in the miso paste to avoid clumping. Stir this back into the pot. Adjust amount of miso to your own liking.
- Add bok choy and simmer until tender.
- Divide noodles between 3 or 4 bowls, and pour the miso broth and bok choy over them. Add cooked miso cod, green onions, cilantro, Sriracha, lime and chilies to taste.
Roasted Red Pepper and Sweet Potato Soup
|prep time 25 minutes||cooking time 30||serves 6|
2 tablespoons olive oil
2 medium onions, chopped
1 jar (12 oz) roasted red peppers, chopped, liquid reserved
1 can (4 oz) diced green chiles
2 teaspoons ground cumin
1 teaspoon salt
1 teaspoon ground coriander
3 – 4 cups peeled, cubed sweet potatoes
4 cups vegetable broth
2 tablespoons minced fresh cilantro
1 tablespoon lemon juice
4 oz cream cheese, cubed
- In a large soup pot or Dutch oven, heat the olive oil over medium-high heat. Add the onion and cook until soft. Add in the red peppers, green chiles, cumin, salt and coriander. Cook for 1-2 minutes.
- Stir in the reserved juice from the roasted red peppers, sweet potatoes and vegetable broth. Bring to a boil, then reduce heat and cover. Cook until the potatoes are tender, 10-15 minutes. Stir in the cilantro and lemon juice. Let the soup cool slightly.
- Place half of the soup into a blender along with the cream cheese. Process until smooth, then add back into the soup pot and heat through. Season with additional salt, if needed.
Thai Pumpkin Soup
|prep time 10 minutes||cooking time 8||serves 4|
2 tablespoons red curry paste
4 cups chicken or vegetable broth, about 32 ounces
2 15-ounce cans pumpkin puree
1¾ cup coconut milk, or a 13.5 ounce can, reserving 1 tablespoon
1 large red chili pepper, sliced
cilantro for garnish if desired
- In a large saucepan over medium heat, cook the curry paste for about one minute or until paste becomes fragrant. Add the broth and the pumpkin and stir.
- Cook for about 3 minutes or until soup starts to bubble. Add the coconut milk and cook until hot, about 3 minutes.
- Ladle into bowls and garnish with a drizzle of the reserved coconut milk and sliced red chilis. Garnish with cilantro leaves if desired.
Barley, Beans and Veggie Soup
|prep time 20 minutes||cooking time 50||serves 6|
3 tablespoons olive oil
¼ cup pearl barley
1 onion, chopped
2 celery stalks, chopped
2 carrots, peeled and chopped
1 garlic clove, minced
½ teaspoon ground turmeric
½ teaspoon curry powder
Salt and freshly ground black pepper, to taste
6 cups bone broth
1 small sweet potato, peeled and chopped
1 (14-ounce) can sugar-free diced tomatoes, drained
1 (19-ounce) can mixed beans, rinsed and drained
- In a large soup pan, heat oil over medium heat.
- Add barley, onion, celery, carrots, garlic, turmeric and curry powder and sauté for about 6-8 minutes.
- Add salt, black pepper and broth and bring to a boil.
- Reduce the heat and simmer, covered for about 30 minutes.
- Stir in the remaining ingredients and again bring to a boil.
- Simmer, covered for about 10 minutes.
- Serve hot.
Egg Thread Soup With Asparagus
|prep time 5 minutes||cooking time 15||serves 6|
1/2 cup Pastina, or other tiny pasta
8 cups homemade Chicken broth (reduced-sodium chicken broth)
4 Large Eggs
1/2 teaspoon Lemon juice
1/4 teaspoon Salt, or to taste
- Boil the broth in a medium sized pot and add pasta. Cook until the pasta is ready (5 to 8 minutes). Add asparagus in the pot and cook for 2 minutes. Continue cooking on low flame.
- Break the egg shells and pour the contents in a separate bowl. Whisk gently for 2 minutes with a fork.
- Once fluid in consistency, pour the eggs into the soup pot and mix gently with a fork until egg mixture is cooked (2-3 minutes).
- The egg stream will produce threads in the soup pot.
- Serve hot.