As the first autumn leaves fall to the ground and the days grow cooler, nothing hits the spot like a cup or bowl of hot soup. Of course, you want that cup of soup to be a healthy one, better prepared at home rather than out of a can.
Why soup? Research shows enjoying a cup of soup curbs your appetite even before a meal even begins. In fact, starting a meal with soup can reduce your overall calorie consumption by 20%, based on a study published in the journal Appetite. Plus, depending upon how you prepare it, soup can be one of the healthiest dishes you place on the lunch or dinner table.
How can you make sure the soup you enjoy is a healthy one? Here are five steps to a better-for-you soup that won’t require hours in the kitchen.
Begin with Herbs and Spices
Herbs and spices are loaded with antioxidants and natural chemicals that reduce inflammation. They also add incredible flavor to a cup of soup. How to begin? Saute your choice of dried herbs, diced veggies, like onion and celery, and a little garlic or olive oil as a first step in preparing a healthful pot of soup. Good choices for herbs and spices include cumin, turmeric, cinnamon, rosemary, thyme, and oregano, to name a few.
Each herb and spice has its own unique health benefits. For example, rosemary is one of the strongest antioxidant spices, as measured on an antioxidant scale called the ORAC scale. Cinnamon helps with blood sugar regulation. Garlic helps to prevent blood clots and lower blood pressure. Herbs and spices aren’t just for added taste – they have health benefits.
Add the Liquid of Your Choice
Once your herbs, diced veggies, and spices are ready, pour the liquid of choice into the pan. The amount of liquid you use will vary with the quantity of soup you’re making. You have lots of options here. Chicken, vegetable, fish or bone stock are healthy options. Be aware that some broths are quite high in sodium. Read the label and choose the one lowest in sodium. You probably get enough sodium without adding more to your soup! Tomato juice, rich in heart-healthy lycopene, can also serve as a soup base.
Experiment by adding small amounts of wine or a spoonful of miso to a soup base for more flavor. For a spicier soup, add a touch of hot pepper sauce. Spicier soup will help fill you up and keep you satisfied. It may even give your metabolism a brief but modest boost. By experimenting with different liquid combinations, you can come up with your own customized soup bases.
Add Vegetables To Your Cup of Soup
Soup is an opportunity to get lots of veggies in a single dish. What a way to meet your vegetable quota! Begin by cutting your choice of vegetables into small pieces. You can add them directly to the liquid and cook them in the fluid until they’re soft. You can also precook them by popping them in the microwave beforehand.
Choose several brightly colored vegetables like red peppers, purple cabbage, sweet potatoes or squash for a diversity of vitamins, minerals, and phytochemicals. Then throw in some “green stuff” like broccoli, collard greens, spinach or kale. Add green, leafy vegetables towards the end since they need less time to cook. Don’t forget about mushrooms. Though they have a high water content, research shows they contain chemicals that may lower your risk for breast cancer.
Chopping up vegetables is time-consuming, so don’t be afraid to use frozen vegetables. They have as much nutrition as fresh, sometimes more because they’re frozen at their peak of freshness and they’re so convenient.
If you want a cup of soup with a creamier texture, without all the creamy calories, puree a portion of the vegetables and add a little unsweetened, non-dairy milk, like coconut or almond milk. Unsweetened is another healthier option for thickening soup and making it creamier.
Add a Source of Protein To Your Cup of Soup
Make sure your soup has a source of protein, especially if you’re turning it into a meal. Chicken or beef is the obvious choice but expand your horizons by using shrimp or fish instead and enjoy the benefits of more omega-3s.
Protein doesn’t have to be meat based. Chunks of tofu and tempeh provide a complete source of protein with all the essential amino acids your body needs. Lentils and beans are another plant-based source of protein. Beans and lentils aren’t a complete protein source but when you add a whole grain, the whole grain supplies the missing amino acids to create a complete protein.
Add Whole Grains To Your Cup of Soup
Whole grains add fiber, vitamins, and minerals and the fiber they contain will make your soup more filling. Brown rice is the obvious choice but why not experiment with other whole grains and seeds including ancient “grains’ like quinoa, barley, or farro? Whole grains “bulk up” a soup by adding a healthy carb source. Pre-cook whole grains so you can just pop them in the pot and let it simmer.
Don’t Be Afraid to Experiment with Unconventional Flavor-Enhancing Ingredients
Experiment with the ingredients you add to your cup of soup. Just as cocoa powder brings out the flavor or chili, a spoonful of peanut butter, roasted garlic, or salsa can ramp up the flavor of some soups. Gather together healthy soup recipes and experiment by altering some of the ingredients to make it more flavorful. Cook up a big batch and enjoy it for the rest of the week.
The Bottom Line?
A cup of soup is satisfying and satiating. It can serve as an appetite-cutting appetizer or, with a source of protein, an entire meal. It’s also a tasty vehicle for vegetables, something most of us don’t get enough of. Plus, with so many soup variations, you’ll never run out of fresh ways to enjoy it.
References:
Appetite. 2007 Nov; 49(3): 626-634. Published online 2007 Apr 14. doi: 10.1016/j.appet.2007.04.00
Runner’s World. “Soup’s On” January 2013.
Appetite. 1998 Apr;30(2):199-210.
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