Serving homemade soup is the perfect opportunity to make a nutritionally-packed meal in one bowl. Whether made on the spot, or prepared ahead of time and left to simmer all day in a crock pot, soups are a healthy and easy meal choice. The addition of whole grain rolls and a favorite salad will make this choice a favorite for families on the go and for those who look forward to a relaxing, healthy meal as well.
Vegetable Soups
A great starter for vegetable soups begins with mirepoix. Mirepoix is the French word for a combination of diced celery, onion and carrots; it is the basic ingredient in many dishes such as soups, stock, sauces, stews and gravies. Mirepoix not only adds wonderful flavor and crunch to soup, but also helps to thicken and color as well. Some specialty stores sell fresh mirepoix already diced and ready to go in a plastic container, which is a great time saver. If this is not available, simply dice the three vegetables with a traditional ratio of 2 parts onion to 1 part celery and 1 part carrot, or just use equal amounts. Sauté the mirepoix in olive oil or broth and add additional vegetables, broth, beans, pasta, meat or poultry as desired. According to the USDA, healthy dietary guidelines emphasize choosing an array of fruits, vegetables, whole grains, low fat milk choices, beans, meat and poultry; any or all may be combined in a healthy serving of soup. Remember, tomatoes are considered a fruit.
Bean Soup
Beans and peas are excellent sources of protein, zinc, iron, folate and fiber, according to the USDA. A wide variety of beans are sold dry in bags and usually include instructions for rinsing, soaking and cooking. Beans are also readily available cooked and sold in cans. A basic bean soup recipe involves soaking the beans overnight, adding carrots, onions, celery and spices and cooking for 4 to 6 hours. A quicker version consists of using pre-cooked, canned varieties, adding vegetables, broth, seasonings, and simply heating until done. Either way, bean soup is a healthy meal and easily made.
Chowders
Chowders are typically thick milk- or cream-based soups to which potatoes, corn or other vegetables are added along with fish or poultry. A healthy version would incorporate low fat milk rather than cream. Seafood chowders are an example of a wonderfully robust favorite; healthier versions may use potatoes as the thickening agent rather than cream and flour. However, the addition of small amounts of milk or a tablespoon or two of cream, mixed into the final product, will not add too many unwanted fat calories and could make a big difference in the flavor of the chowder. Milk, potatoes, corn, vegetables and shellfish usually contribute to this hearty, healthy meal, which can be prepared in under an hour.
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