If we could have a love affair with any subscription food service, it would be HelloFresh. Literally nothing is better than getting their package in the mail and knowing that you have a week filled with yummy meals to look forward to. This is especially true during the winter, when the lure of takeout is stronger than ever. Luckily, HelloFresh has put together a bunch of my favorite kind of recipe: SOUP. Soup is the perfect and most satisfying way to end a long, cold day, and HelloFresh definitely delivered. 


HelloFresh’s in-house Registered Dietitian Rebecca Lewis says, “Store-bought, canned and restaurant-made soups are often thick, creamy, calorie-laden, and loaded with extra sodium. Cooking at home is the simplest way to take control of what you’re consuming and making sure It’s healthy.” Here are Rebecca’s top 5 reasons to cook and eat soup:

  1. Cook at home to control your sodium: Canned soups in the grocery store are loaded with salt to make them shelf-stable.  In just one 10.5oz can of Campbell’s Chicken Noodle soup has 2,225mg of sodium, which is equivalent to 93% of our daily recommended intake (which is recommended to be no more than 2300mg for the WHOLE DAY)!  This is way more salt than the average person would ever realistically choose to put in a home-made soup.

TIP:  If you’re using canned beans in your soups – rinse them under hot water for 30 seconds to remove up to 50% of the sodium listed on the can!

  1. Quick and Easy: With our busy and chaotic lives, getting dinner on the table quickly is a major priority for most.  Soups are an easy one-pot meal that not only make clean up easier – but get a flavor packed dinner on the table in under 20-30 minutes.

TIP:  Make a large pot and freeze the leftovers.  You’ll have a fast and delicious home-made meal available for those busy days when you’d normally be tempted to eat out.

  1. Light yet Filling: There is a stomach-brain connection that lets our stomach talk to our brain when we eat.  With their higher liquid content, soups occupy a large volume in our stomachs and send a message to our brains that we are full – which stops our brains from producing our hunger hormones.  This helps to satisfy any cravings we might have and reduce our desire to snack throughout the day.

TIP:  Add in beans (like cannellini or lentils) and/or whole grains (like quinoa or brown rice) to get an added boost of protein in soups.  If using dried beans, remember do NOT add any salt until they are completely done cooking.  Doing so before, makes the beans tough and increases the cooking time!

  1. Feel good: Soups gives us that emotional security of home and comfort, especially when you feel a cold coming on or when it’s cold outside.  Soups warm us right to our core and can be a big help when we’re feeling ill.  Hot soup helps us to stay hydrated and flush out the bugs that are bothering us.  Not to mention that the steamy bowl can help clear congestion.

TIP:  Chicken soup is known to have anti-inflammatory properties, specifically helping to reduce upper respiratory infections.

  1. Get your Daily Veggies Part of this “feel-good” sensation we get from soups is the ease with which they can be loaded up with veggies that you may not normally eat.

TIP:  Tougher leafy greens like Kale, Swiss Chard, and Collard Greens are perfect additions to soup as they can hold up to the higher cook temperatures and longer cook times.


One of our favorite soups to keep us warm during those chilly winter months is the the Lemony Chicken & Quinoa soup! Check out the recipe below, and keep an eye on the blog for more toasty soup recipes from HelloFresh!

Lemony Chicken & Quinoa Soup

Lemony Chicken & Quinoa Soup


  • 2 Chicken Breasts
  • 5 oz Quinoa
  • 1⁄2 oz Parsley
  • 1 Onion
  • 1 Carrot
  • 1 Zucchini
  • 1 Tomato
  • 1 Lemon
  • 1 tbsp Reduced Sodium Chicken Stock Concentrate
  • 1 t Chili Flakes
  • 1 T Olive Oil*


  1. Peel, halve, and finely chop the onion. Cut the zucchini into 1⁄2­inch pieces. Cut the lemon into wedges. Finely chop the parsley. Cut the tomato into 1⁄2­inch cubes. Peel and cut the carrot lengthwise, then slice. Cut the chicken into 1⁄2­inch cubes.
  2. Heat 1 tablespoon olive oil in a pot over medium heat. Season the chicken with salt and pepper. Sear the chicken in batches, for about 3 minutes, until golden brown. Set aside. We’ll finish cooking it later.
  3. Add the onions, carrot and zucchini to the pot and season with salt and pepper. Cook for about 5 minutes, until slightly softened.
  4. Add the tomato and as many chili flakes as you dare (we used 1⁄4 teaspoon). Cook for a couple seconds before adding 4 cups water, stock concentrate, and quinoa. Season with salt and bring to a boil. Once boiling, reduce heat to low and simmer for 15 minutes, or until quinoa is tender. Taste and season with salt and pepper.
  5. Add the chicken and cook for about 7 minutes, until chicken is cooked through.


Serve the soup in bowls with a squeeze of lemon juice and a sprinkle of parsley on top!

To sign up for HelloFresh, visit their website. For more delicious recipes check out our Food & Drink section.

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