All About Soup
As the warmer months slowly come to a close, it’s already time to bundle up, wind down and enjoy a warm meal for both the heart and the soul…like a fresh hot bowl of soup!
I’ve always had some mixed feelings about soup; from thoughts like “does it really count as a meal?” to “can it really be enjoyed cold”. Nonetheless, whether it’s to help recover from a full day of activities, the common flu or simply from the tremors of a cold Canadian weather day, soup definitely has a certain element of soothing & healing to it.
Here are some of my best tips to help you enjoy a delicious (homemade) soup this week!
Is soup good for you?
Soups make for delicious and hearty meals as they often include an assortment of ingredients to help liven up the pot! However, one thing that is certain to look out for sure is salt. It can be argued that soup is a high source of sodium as salt is often added in to give it some more flavour. It’s also an ingredient that can be commonly found in high amounts in the foods we typically pair it with, such as bread, cheese and crackers.
When preparing soup from scratch, to help cut down on sodium, it is always best to swap the use of salt and revert to more natural aromatics such as spices, garlic, onions and herbs to help give a little more oumpht to your fresh pot of homemade soup!
If you’re choosing to eat a store-bought version, try opting for a low-sodium option by taking a quick peek at its nutrition label (i.e. having less than 5-10 %DV of sodium) ! On top of that, a little can go a long way by ditching the salt shaker and limiting the amount of salty crackers/bread eaten on the side.
Do we lose the nutritional value when we boil vegetables?
Only a little. When vegetables are cooked in water to boil for too long, its nutrients can seep out into the broth and evaporate. This is why it is always best to add your vegetables near the end of the cooking process, or to simply pair your soup meal with a side of vegetables or a salad.
How can I make my soup healthier?
The fun in cooking is when you can tweak the ingredients to whatever works best for your needs or to what is most available to you! Here are some ways you can improve the overall quality of your soup:
What is the best choice of broth?
To help cut down on the salt, try opting for a homemade broth, a vegetable-based broth or a low in sodium broth alternative!
What is a good alternative for cream in soups?
Creamy soups are usually considered as the less nutritious choice on the menu. This is because cream (obviously) is often a used as a main ingredient, and is known for being typically rich in saturated fats. Instead, try swapping it with a more reduced choice such as coconut milk, evaporated milk or half and half cream.
What should I add to my soup to make it more nutritious?
Many people wonder as to whether or not soups count as a meal or simply act as a pairing to a meal. While this can be true, it really depends on the overall composition of the meal!
How to add more more protein
Soups often lack the status of being considered as a full ‘meal’ as, depending on the type, its protein contents can be quite low.
Turn it into a full meal by adding in a satisfying element to it, such as legumes (ex: chickpeas, lentils, black/kidney beans), meat/poultry (ex: chicken breast, turkey balls, beef) or a soy-based protein-rich product (ex: firm tofu, soft tofu or edamame).
While some soups fair well on their own, it can also sometimes use a protein-rich topping to give it more texture and flavour! A few ways to include more protein…
Topping a soup with nuts & seeds (ex: toasted walnuts, almonds, pumpkin seeds) such as this Butternut Squash Soup
Adding a spoonful of Greek yogurt instead of sour cream such as this Beet Soup (Borscht)
Sprinkling over a bit of cheese (ex: parmesan, cheddar, feta) such as this Chicken Tortilla Soup
How to add more whole grains
Ensuring a balanced meal can sometimes involve including an energy fueling source of whole grains ─ whether it is in or accompanies the soup! For instance…
Rice, barley, corn
Pasta, ramen (millet) noodles or rice vermicelli
Bread, croutons or whole grain crackers
How to add more vegetables
Like most dishes, the biggest missing element from your soup may just be the amount of vegetables that make up the meal! Try ensuring your daily requirement by…
Adding in your choice of leafy greens (ex: spinach, kale, bok choy) such as this Congee (Rice Porridge) or Lentil Curry Soup
Making use of your (frozen) leftover vegetables (ex: carrots, peas, celery, corn) such as this Bean Minestrone Soup
Adding in some fragrant herbs (ex: dill, parsley, coriander, basil) such as this Miso Noodle Soup or this Tofu Laksa.
My top 10 favourite soups to meal prep
Stay soup-er!