Whether you’re feeling under the weather or looking for a comforting meal to warm you up, soup is a delicious, healthy winter essential. Keep reading to discover the health benefits of soup, what differentiates a healthy and not-so-healthy soup and how you can make the most of soup season this year with some of our favorite recipes.
The Recipe for a Healthy Soup
While they’re all satisfying, when it comes to our health, not all soups are made equal. However, creating a healthy, nutrient-rich soup is easy to do when you follow these four simple steps:
- Opt for a Broth Base
Choosing a low-sodium vegetable or chicken broth over a cream base for your soup is the first step when looking for a nourishing soup. Broth-based soups are often less calorie-dense than creamy soups and easier on your digestive system. Additionally, they’re typically lower in saturated fats. You can also consider using bone broth if you’re looking to support your joint and skin health. For a brothy soup that’s sure to please, try our Tuscan white bean and kale soup or vegetable barley and brown rice soup.
- Eat the Rainbow
One of the many benefits of soup is how incredibly versatile it can be. A hearty soup is a great medium for a variety of vegetables. Aim to add at least a few different colorful veggies to your soups. Some great options include:
- Beets
- Bell peppers
- Cabbage
- Carrots
- Celery
- Collard greens
- Corn
- Garlic
- Green beans
- Ginger
- Kale
| - Leeks
- Mushrooms
- Onion
- Peas
- Potatoes
- Spinach
- Squash
- Sweet potatoes
- Tomatoes
- Zucchini
|
If you have a picky eater in your family, try a blended soup — it’s a great way to pack in some hidden veggies and create a silky-smooth texture. Give one of our favorites, like this Moroccan spiced pumpkin soup or our roasted winter squash soup, a try or feel free to get creative with one of your own.
- Don’t Forget the Protein
The protein you choose plays a role in keeping you satisfied. Generally, the most health-conscious choice is lean protein, such as chicken or turkey. For a plant-based option, choose beans or legumes, such as black beans, chickpeas, lentils, split peas or tofu. For protein-rich soups, try our chicken and vegetable Brunswick stew or Cuban frijole stew.
- Avoid Excessive Sodium
Many store-bought soups are high in sodium. While salt itself isn’t bad, excess sodium intake is linked to high blood pressure. Keeping your blood pressure in check is a great way to care for your cardiovascular health and reduce your heart disease and stroke risk.
Limiting your sodium doesn’t mean you have to miss out on a flavorful meal by any means, though. Use a variety of fresh herbs and spices to boost your soup’s flavor profile and please your tastebuds. Some of our go-to flavor-packed soups are our curried red lentil soup and three bean chili with corn.
Health Benefits of Soup
Soup can be a great way to give your immune system the boost it needs to fight disease during the winter months, but there are also several other benefits to making soup part of your regular menu rotation this season:
- Easy on the Digestive System: Liquid-based soups are especially great when your digestive system needs a rest, as they’re easy to digest.
- Heart-Healthy: Tomato-based soups are rich in lycopene and vitamin C, which can help promote heart health and lower cholesterol and blood pressure.
- Hydrating: Since broth-based soups are mostly liquid, they can be a great way to stay hydrated.
- Weight Management: Because of the water and fiber content in soups, eating soup can help you feel full and encourage smaller serving sizes.
If you’re looking for even more nourishing soup inspiration, take a look at our other soup and stew recipes.
We’re Here to Support Your Whole Health
A well-balanced, nutritious diet is a great way to support your lasting well-being. To learn more about supporting your whole health, schedule an appointment with one of our compassionate cardiovascular specialists today.
