Soup, the go-to comfort food for cold winter months, definitely does your body good. Just breathing in the steam while sipping on your chicken soup or simply smelling your soup as it simmers in the pot can improve airflow and reduce congestion.
Soups provide a ton of nutrients without the mess of cooking a full dinner. They are the ultimate “one pot meal” packed with wholesome vegetables, whole grains, protein and fiber. Whether you’re under the weather or feeling great, soup makes a hearty meal.
Here are a few steps for making nutritionally adequate soup.
Step 1: Add a whole bunch of vegetables!
This is an easy one because most soups start with what is called a mirepoix (a mix of onion, carrots and celery) to create a really nice flavor base. You can easily add in a variety of other vegetables. Even frozen vegetables work really well in soups!
Step 2: Make sure you have a protein source in the soup.
In many soups, this is added in the form of beans, sausage, shredded chicken or beef.
Step 3: Pour on the liquids.
Liquids such as bone broth contain additional protein and lots of vitamins and minerals to boost the nutritional value of the soup. Plus, even regular soup broth or stock helps keep you hydrated by increasing fluids.
Sodium and Potassium work together.
Soup notoriously can be high in sodium content, so those who have high blood pressure will need to check labels on canned soups or use low sodium options in a homemade soup. However, soup is also usually high in potassium, thanks to all the vegetables. The potassium will help lower the amount of sodium that your body can absorb and therefore help in lowering blood pressure levels.
Here are a couple of recipes to get you started!
Slow Cooker Vegetable Soup
Ingredients
● 1 medium onion, chopped
● 2 medium carrots, chopped
● 2 stalks celery, chopped
● 12 ounces fresh green beans, cut into 1/2-inch pieces
● 4 cups chopped kale
● 2 medium zucchini, chopped
● 4 Roma tomatoes, seeded and chopped
● 2 cloves garlic, minced
● 2 (15 ounce) cans no-salt-added cannellini or other white beans, rinsed
● 4 cups low-sodium chicken broth or low-sodium vegetable broth
● 2 teaspoons salt
● ½ teaspoon ground pepper
● 8 teaspoons prepared pesto (jarred pesto works well)
Directions
1. Combine onion, carrots, celery, green beans, kale, zucchini, tomatoes, garlic, white beans, broth, salt and pepper in a 6-quart or larger slow cooker. Cook on high for 4 hours or cook on low for 6 hours.
2. Top each serving of soup with 1 tbsp pesto for some extra flavor before serving.
Nutrition Facts
Serving size: 1.5 cups, 175 calories, 10.3g protein, 26g carbohydrates, 8g fiber, 4g fat. Recipe adapted from www.eatingwell.com
Turkey Meatball and Spinach Soup
Ingredients:
● 2 tablespoons olive oil, divided
● 3 cloves garlic, minced
● 1 onion, diced
● 3 carrots, peeled and diced
● 2 stalks celery, diced
● 1/2 teaspoon dried thyme
● 5 cups chicken stock
● 2 bay leaves
● 2 cups baby spinach
● 1/4 cup freshly grated Parmesan cheese
● 2 tablespoons chopped fresh parsley leaves
For the Turkey Meatballs (Alternatively, use frozen meatballs.)
● 1 pound ground turkey
● 1/3 cup Panko
● 1/4 cup freshly grated Parmesan cheese
● 1/2 teaspoon dried oregano
● 1/2 teaspoon dried basil
● 1/2 teaspoon dried parsley
● 1/4 teaspoon garlic powder
● 1/4 teaspoon crushed red pepper flakes
● Kosher salt and freshly ground black pepper, to taste
Directions:
1. In a large bowl, combine ground turkey, Panko, Parmesan, oregano, basil, parsley, garlic powder and red pepper flakes; season with salt and pepper, to taste. Using a wooden spoon or clean hands, blend until well combined. Roll the mixture into 1 1/4-to-1 1/2-inch meatballs, forming about 18-20 meatballs.
2. Bake meatballs on a cookie sheet pan at 350 F for 17-20 minutes.
3. Add 1 tablespoon of olive oil to the skillet. Add garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in thyme until fragrant, about 1 minute.
4. Whisk in chicken stock, bay leaves and 1 cup water; bring to a boil. Stir in meatballs; reduce heat and simmer for about 10-12 minutes. Stir in spinach until wilted for about 2 minutes.
5. Serve immediately. Sprinkle with Parmesan and garnish with parsley, if desired.
Nutrition Facts
Serving size 2 cups. 4 Servings per recipe. Each serving 450 calories, 36 g protein, 25 g carbohydrate, 3g fiber, 17 g fat. Recipe adapted from : www.damndelicious.net
Want One-on-One Guidance from a WakeMed Dietitian?
To schedule an appointment with WakeMed Outpatient Nutrition Services please call 919-350-7000. Select option 1, then option 3. You can request to work directly with Courtney Pelitera MS, RDN, LDN. She knows a good soup and a whole lot more.
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