The coldest season of the year asks us to turn inward and rest, rest, rest. But rest doesn’t just involve getting a good night’s sleep; it engages every part of your being. Give yourself permission to lighten your load by letting go of what can wait and saying “no” without guilt. And remember to lighten up on your diet by eating warming foods, such as soups and sauteed vegetables. This simple shift allows your digestive system to rest, so the body doesn’t need to work so hard to process the foods you eat.

This soup is versatile, and can be easily tweaked to utilize the ingredients in your refrigerator or pantry. Try baking some crunchy chick peas on the side—delicious!

Minestrone Soup

1 Tablespoon butter

1 onion, chopped

4 potatoes, peeled and chopped

4 carrots, peeled and chopped

1 large zucchini, chopped

1 Tablespoon olive oil

1 (15 oz) can cannellini or other white bean (drained)

1 (28 oz) can crushed, fire-roasted tomatoes

2 cups broth or water

1 cup frozen vegetables (broccoli, peas)

Sea salt, to taste

Freshly ground pepper, to taste

Various seasonings, to taste (rosemary, garlic powder, basil, oregano)

Directions

Melt the butter in a large pot. Saute the onion about 3-4 minutes, or until translucent and fragrant. Season with salt and pepper. Add the potatoes and mix to combine. Cook for 5 minutes. Then add the carrots and zucchini. Drizzle with the olive oil. Mix and cook for 5 minutes longer.

Add the beans and stir. Then add the canned tomatoes and broth or water. Season with the herbs and stir to combine. Cover and allow to cook for about 20 minutes. Add any other delicate vegetables, such as broccoli or peas, toward the end of the cooking time. Season with salt and pepper to taste.

Coming Up! Continue Your Eating-for-Healing Journey

Get Cooking! Click here for more soup recipes.

Dragon’s Way Qigong®: Eating warm and light is an integral part of our Dragon’s Way Qigong program: Qigong, ancient wisdom, lifestyle awareness—new 6-week session starting January 30!

Yin Yang of the Season: Winter: This program opens our year-long Seasonal Series, where Master Lu reveals how Yin and Yang form the blueprint of your physical, emotional, and spiritual life. Over seven days, Master Lu will guide you to experience how your inner world responds to Winter’s Yin and Yang. Through Wu Ming Qigong practices, seasonal Eating-for-Healing principles, and insights rooted in Chinese psychology—and how your inner dialogue shapes your energy, emotions, and direction in life. This virtual program runs January 18 – 25, 2026. REGISTER