A steaming bowl of soup can be a welcoming dinner or light lunch, the very picture of comfort food. Cooking up a large pot of soup can also be a very cost-efficient and time-efficient strategy. Soups are great dishes to include vegetables, grains and protein into a balanced, healthy meal. Consuming low-calorie soup before a meal can even help you consume fewer calories, according to a study conducted by Barbara Rolls and published in the November 2007 issue of Appetite.
Not all soups are equally nutritious, however. Cream soups or white chowders often contain large amounts of saturated fat and are high in calories. Heart-healthy recipes can be made by swapping cream for lower-fat ingredients, adding extra vegetables and including high fiber whole grains.
Antioxidants and Fiber
Vegetables and beans are high in antioxidants and fiber, plus they are low in calories and fat. You may find that some vegetables you do not like to eat when raw become more appealing in soup. Just about any type of vegetable or bean is a good addition to soup and will increase the vitamins, minerals and fiber content of your dish. Lentils and split peas are among the most convenient types of beans to cook because they do not not need to be soaked overnight like other beans. Twenty to 30 minutes of simmering is all they need to be perfectly done.
Easy 4-Ingredient Lentil Soup
1 cup lentils
4 tsp chicken or vegetable broth
1/2 cup baby carrots
1 cup kale, chopped
Combine the first three ingredients with 4 cups of water in a pot. Bring to a boil and simmer for 20 minutes. Stir in kale and simmer for 5-10 minutes longer. Serve with fresh ground black pepper.
Soluble Fiber: Barley
Adding barley to a soup is a simple way to give your soup a heartier texture. You can use barley in any soup in place of pasta or rice for more fiber. According to a study published in the American Journal of Clinical Nutrition, adding barley to the diet may help lower both total and LDL cholesterol.
Mushroom Barley Soup
4 cups stock or water
3 tablespoons low-sodium soy sauce
3/4 cup barley, rinsed
2 cups mushrooms, sliced
2 cloves garlic, minced
1 small onion, diced
1 celery stalk, diced
1 carrot, diced
1 teaspoon dried basil
1/4 cup chopped parsley
Bring stock or water and soy sauce to a boil. Add rinsed barley and lower heat to a simmer for 20-30 minutes. Add remaining ingredients,except parsley. Cook over low heat until vegetables are tender and soup is thick. Add chopped parsley just before serving.
Cutting Saturated Fat: Leaner Meat
High-fat meats often contribute large amounts of fat and cholesterol to chili or soups containing meatballs, sausage or meat-filled tortellini. Changing tor a leaner cut will improve the nutrition profile of the soup, and you can still enjoy rich flavor by adding spices and simmering for a longer time to let flavors develop. Instead of standard ground beef, choose 93% or 99% lean ground turkey breast or ground beef that is more than 90% lean.
Turkey Chili
1 lb ground turkey breast (99% lean)
1 packet chili seasoning
1 green bell pepper, chopped
1-15 oz can crushed tomatoes
1-15 oz can red kidney beans, undrained
Brown the turkey breast over low heat in a saucepan. (Because turkey breast has so little fat, you may need a bit of oil or cooking spray to keep it from sticking to the pan). Add the remaining ingredients, and stir well. Cover the pot and simmer over low heat, stirring often, until chili is cooked through (about 10 more minutes). Add red pepper flakes or hot sauce if you like it spicier. Makes 4 servings.
