In the winter months, there is always something comforting about a warm bowl of soup. With a few smart swaps and creative additions, you can make any soup you love into a healthier version, packed with nutritious ingredients. Here’s some tips to consider from Jenifer Stein, MS, RDN, CDCES, a registered dietitian and diabetes educator with our Community Health and Outreach Team at Cooperman Barnabas Medical Center.
Start with a healthy base. Many soups start with a broth base and choosing the right one can make a difference in the nutritional content. Look for soups that have low-sodium vegetable or chicken broth or consider using bone broth. Another option is to make your own. Homemade broth is simple, and it allows you to avoid additives while controlling the flavor and salt.
Ditch the heavy cream and use a healthy substitute. There are plenty of healthier alternatives to heavy cream. Instead, puree vegetables (cauliflower, squash, or potatoes) as they can create a rich creamy texture without added fats. Another great option is low-fat Greek yogurt, which adds creaminess with extra protein. Even plant-based milks (soy, coconut, almond) can work as a switch.
Add more vegetables. Try to incorporate a wide range of vegetables like carrots, spinach, zucchini, bell peppers, broccoli, kale, spinach and tomatoes. The more variety, the more nutrients your soup will have, providing high vitamin and mineral content, plus antioxidants.
Incorporate lean proteins. Protein is essential for a filling soup that keeps you satisfied. If you are using meat, choose lean cuts, like chicken breast or ground turkey. For plant-based options, go for beans, lentils or chickpeas, as they offer fiber and protein.
Consider adding whole grains. Adding whole grains is another way you can make your soup more filling. You can do this by adding brown rice, wild rice, quinoa, barley or farro. These grains provide fiber which helps keep your blood sugar stable and give the soup more texture.
Add flavor using herbs and spices. Spices like turmeric, cumin, ginger, and paprika will not only enhance the taste, but they provide anti-inflammatory benefits. Garlic and onion can have natural immune-boosting properties. Fresh herbs like parsley, cilantro, basil, thyme, or dill can bring lots of flavor without extra calories.
Watch your portions and toppings. Even healthy soups can become less beneficial if portions are oversized, so it is important to stick with the serving size. In addition, be mindful of toppings too. Instead of heavy cream, croutons, or lots of cheese, swap those items for healthier alternatives like Greek yogurt or whole grain crackers.