A Hearty Soup for a Snow Day

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

I love to make a hearty, simple soup for a warming and healing meal that easily creates leftovers to cover our family’s dinner-time nutrition needs during the start of a busy week.  With winter rearing its head here in New England colds and flu are abundant.  A meal that’s full of fluid, phytonutrients and protein, that’s also easy to digest, is just what the doctor, or in this case nutritionist, ordered!

I kept the flavors simple so my 5-year-old’s palate would enjoy it.  My 10-year-old is far more adventurous and he spiced his bowl up a bit with some cumin and hot chili sauce.  Feel free to add more spices and seasonings for additional flavor, antioxidants and anti-inflammatory compounds. Fresh herbs like oregano, rosemary, parsley, basil work great or kick it up with some ground cumin, chipotle powder, or cayenne pepper.

1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5 (1 votes, average: 5.00 out of 5)
Login to rate this recipe - Not a member? Join Today


  • 32 oz (1 L) organic veggie broth (or make your own)
  • 1 cup (170 g) dry pinto beans
  • 2 large handfuls of baby spinach
  • 2 onions
  • 4 garlic cloves
  • 1 16 oz. can of corn (or fresh)
  • 2 – 4 cups (500 ml – 1 L) water, range is based on consistency of desired soup
  • sea salt and pepper, to taste
  • 1 tbsp olive oil
  • 1 cup (185 g) brown rice
  • 1/4 tsp ground turmeric


  1. If using dry beans soak overnight then drain and rinse (if using BPA free canned drain and rinse).
  2. Add olive oil to pot and bring to low-medium heat.
  3. Dice onions and garlic and add to pot with a pinch of sea salt.
  4. Saute until onions are soft, about 5-8 minutes on low/medium heat.
  5. In the meantime, chop spinach and cut corn from ear if using fresh.
  6. Add broth and 2 cups of water  if you desire a thinner consistency. For a thicker soup, leave the water out.
  7. Add pinto beans, spinach and corn.
  8. Bring to strong simmer on medium/high then reduce heat to simmer
  9. Simmer with partially covered pot for about 2-3 hours until beans are soft.
  10. Stir occasionally and add additional water as desired.
  11. While soup is cooking, make rice. In rice cooker: add 1 cup brown rice and 2 cups water. Before starting, add turmeric, pepper and pinch salt (optional).
  12. Serve and enjoy! Place a scoop of brown rice in the bottom of your bowl.  Top with a ladle of soup.  Garnish with parsley or spinach as desired.


  • Pinto beans – white/cannellini beans, black beans, kidney beans, garbanzo beans
  • Spinach – kale, Swiss chard, collard greens
  • Brown Rice – quinoa
  • Corn – peas

Prep time: 5 minutes

Cook time: 2 hours, 30 minutes

Total time: 2 hours, 35 minutes

Servings: 8

  • Nutrition per serving:
  • Calories190
  • Fat3g
  • Saturated Fat0g
  • Cholesterol0mg
  • Sodium320mg
  • Carbohydrates30g
  • Fiber4g
  • Sugars5g
  • Protein 5g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Tags: , , , , , , ,

Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

More posts from