Soup is a versatile food that can be prepared using your favorite ingredients, as well as items that are in season. A bowl of hearty and nutritious soup is one way to incorporate healthy foods into your diet. Using the most nutrient-dense foods in your soup recipes will result in the healthiest soups around.
Cream of Tomato Soup
Many cream-based soups include cream that is high in saturated fat, but replacing it with a reduced-fat or skim milk can yield similar results. Heat 2 tbsp. olive oil in a soup pot and add chopped onion and celery. Cook for five minutes and then add minced garlic and a sprinkle of flour. Cook for one or two minutes more. Stir in 4 cups chopped and seeded tomatoes and pinch of salt. Bring to a boil, cover and simmer for eight to 10 minutes, until tomatoes become like a thick sauce. Remove from heat. In small batches, transfer soup to a food processor, puree and return to the pot. Add 3 cups vegetable stock and 3/4 cup skim milk. Reheat and serve immediately.
Bean Soup
A pot of bean soup is a healthy way to increase the fiber in your diet. Combine chicken broth, your favorite variety of low-sodium canned beans, chopped onion, minced garlic, low-salt chopped ham, chopped potatoes, carrots and celery in a soup pot with salt and pepper. Bring to a boil. Cover the pot, reduce the heat to medium-low and simmer for 30 minutes. Ladle into warmed soup bowls and sprinkle with finely chopped fresh parsley.
Chicken and Brown Rice Soup
Chicken adds protein to your pot of soup and brown rice adds a large dose of fiber. Heat 2 tbsp. olive oil in a large pot. Add several types of vegetables, such as celery, green beans, onions, carrots, potatoes and bell peppers. Cook until soft. Add low-salt chicken broth and minced garlic. Shred white meat chicken breast and stir into the pot. Heat until boiling, cover the pot and turn heat down to medium-low. Cook for 30 minutes. Just before serving, stir in steamed brown rice, salt and pepper.
Fruit Soup
Fruit can help you create a sweeter soup that can serve has a nutritious appetizer, snack or dessert. Use soft and ripe fruits to get the best results. Cut a large cantaloupe into chunks and puree in your blender. Pour into a large storage bowl. Add additional fruits, such as peaches or berries, to the blender and puree. Stir into melon. Add the juice of one lemon and 2 tsp. sugar. Chill for at least four hours or overnight. Sprinkle with cinnamon just before serving.
References
- "Secrets of Fat-Free Cooking"; Sandra L. Woodruff; 1995
- "Soup Makes the Meal"; Ken Haedrich; 2001
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