Regardless of your opinion on cold weather, one thing rings true about the winter time: It’s soup season! And for those of us working to counter arthritis or other joint pain and inflammation, joint-healthy soups are a quick prep session away. Each of these soups is doable in less than an hour — meaning whether you’re preparing an after-work dinner or cooking for the week on a Sunday afternoon, you can prep them easily without too much effort.

Each of these three soups is high in omega-3 fatty acids in addition to being hot and soothing mid-winter comfort foods. And, the recipes are built for two with leftovers. They can easily be doubled or halved, and require nothing more than a standard trip to the grocery store.

Now, off to the kitchen!

Broccoli, carrot, and white bean soup

The beauty of a good soup is that you can essentially take what you probably already have in the fridge, cook it together, and come out with something delicious and nutritious. This soup is the perfect example, as each of the three core ingredients as well as the rest are items found on the everyday grocery list.

In addition to containing high levels of Omega-3s, this soup is great for the entire body – -you get the eye-enhancing benefit of the carrots, the vitamin C in the broccoli, and the protein of the white beans, a combination that can do wonders for high blood pressure.

• 2 cups broccoli florets
• 1 can white beans, drained
• 1 cup sliced carrots
• 1 cup chopped celery
• ½ cup sliced white onion
• 2 tbsp pressed or chopped garlic
• Salt and pepper to taste
• 8 cups veggie or chicken stock

Begin by sauteing the garlic and onion in a deep non-stick pan with hot oil. After one minute, add the carrots and celery and sauté  until veggies are slightly caramelized. Add veggie stock, beans, and broccoli. Cook in the pan for 8-10 minutes, stirring as needed. 

Serve hot, or store in the fridge and eat as desired!

Spinach Garbanzo Soup

Among the most overlooked of omega-3 rich foods is Spinach. Spinach contains 370 milliliters of omega-3 fatty acids per 100 grams. In this recipe, you’re also getting loads of iron, Vitamin C, and a decent amount of protein as well, making it a solid and filling, healthy meal option for cold days or whenever you need an omega-3 pick me up.

This soup offers a dash of south Asian flare while also providing a bit of crunch (if desired). You can, of course, modify this recipe to include additional veggies like carrots or canned tomatoes.

• 3 cups shredded spinach
• 2 cups white garbanzo beans (chickpeas)
• 4 tsp garlic
• 2 tsp chopped pepper or chili (your preference – red and green bell peppers work well, or try green chilis for a southwestern flare)
• ½ cup diced white onion
• Pinch of oregano
• Dash of lemon juice
• 6 cups veggie stock

Begin by sauteing the garlic, pepper or chilies, and onions in a deep pan on the stove. After a couple minutes, add the spinach and garbanzo beans, and sauté for another two to three minutes. Add veggie stock, oregano, lemon juice, and bring to a soft boil (careful not to burn off much of the liquid). 

Mushroom and flaxseed soup

For a complete change of direction from the previous two recipes, try this briny and delicate mushroom and barley soup. This soup is low calorie but is full of flavor. Mushrooms themselves contain low amounts of omega-3 fatty acids, brown flaxseed is much higher, meaning you’re getting a big anti-inflammation punch without having to use a lot of the flaxseed.

• 1.5 cups chopped white onion
• 7 cups raw mushrooms, de-stemmed
• ½ cup brown flaxseed (such as this one) ordered online or found in health-centric supermarkets like Vitamin Cottage or Whole Foods Market
• 4 tbsp chopped fresh parsley
• 8 cups veggie stock
• Black pepper to taste, careful not to under-do it
• Salt to taste
• 3 tbsp lemon juice, or to taste
• 2 tbsp olive oil

Begin by soaking the flaxseed for 30 minutes and then drying. Separately, heat the olive oil in a deep pan and add onions and garlic for a 2-minute sauté. Add mushrooms for a further sauté and stir in pepper and salt. Then, add veggie stock and flaxseed, cooking for 6-10 minutes while stirring occasionally. Add lemon juice. Blend well. Top with fresh parsley before serving.