Soup is a dish that wears many hats. When the weather becomes chilly, people often turn to soup to warm themselves up from the inside out. Soup, especially when paired with a favorite sandwich, also can be a simple and light meal when one doesn’t want to spend too much time in the kitchen.
Soup has been heralded as a remedy as well, a reputation that dates back thousands of years. In the 12th century, Egyptian Jewish physician Moshe ben Maimonides prescribed chicken soup as a treatment for respiratory tract issues. And Penn Medicine suggests eating soup while ill is a good idea because the meal is nourishing, easy to digest and often full of nutritious components.
People may wonder what they can do to tweak their favorite soups to make them even more nutritious, as many modern soups have gained a reputation as being sodium-heavy. These ideas can give soup a powerful boost:
- Use a higher ratio of vegetables in the soup when compared to meats and grains. Vegetables are high in nutrients that the body needs to stay healthy, including antioxidants and vitamins.
- Make your own soup stock from fresh ingredients. Doing so helps retain control over what goes into the soup, helping to reduce potential additives or other ingredients like sugar and sodium.
- Vary the color of the vegetables. Aim for vegetables of at least three different colors. The colors of the vegetables often correspond to the nutrients and phytochemicals they contain. For example, carrots are high in beta-carotene. Beta-carotene converts into vitamin A, which is necessary for eye health, healthy skin and a strong immune system.
- Replace the cream in soups with healthier ingredients. Soups that are cream-based tend to be loaded with calories and saturated fat. Instead, use Greek yogurt at the end (to prevent curdling) or even low-fat cottage cheese to amp up the protein content and give the soup a creamy consistency without the fat. Silken tofu or even a vegetable puree made from potato and cauliflower can add creaminess as well.
- Swap meat for lean proteins in the soup. Lentils, for example, are a plant protein rich in flavor and nutrition. According to UC Davis Health, lentils have about 18 grams of protein per cup and also are high in fiber. Relatively inexpensive, lentils also can help keep meal budgets in check. Alternative legumes also can work in soups, as can seafood or lean poultry.
- Add texture to the soup. Pumpkin seeds or flax seeds have taste and texture and can be a healthier option for topping soups over buttery croutons or crackers.
- Keep ingredients “whole” in the soup. Lean on whole grains, fibrous vegetables, fresh herbs and lean meats to build a well-rounded soup that’s bursting with nutrition.
- Add some turmeric and ginger. If the flavor profile allows, incorporate some fresh turmeric and ginger to the soup. Health Magazine says these ingredients are part of the same plant family and have been used in traditional medicine in India and China for centuries. Both are known for reducing inflammation and alleviating symptoms of digestive disease.
Experiment with different ingredients to create soups that are not only delicious, but nutritious as well.
