Soup can be a great addition to any diet. Depending on the ingredients, soups can be packed with vitamins and minerals, phytochemicals, fiber and protein. Research shows that people who regularly consume soup come closer to meeting the U.S. Dietary Guidelines and have lower intakes of fat along with higher intakes of folate, beta carotene, and vitamin C.
Soup is versatile. Whether you are hankering for a light, broth-based soup or a meaty chili, soup can hit the spot. Enjoy this heart-healthy Butternut Squash Chili. This recipe combines butternut squash, lean protein, and plenty of rich spices. Low in sodium, this chili supports dietary needs without sacrificing flavor.
Soup is quick and easy to make. Most soups just require a cutting board, a knife, and a pot. It’s the ultimate one-dish meal with easy prep and fast clean up. Try this Lentil Soup that is packed with protein and fiber, perfect for a quick warm-up on a chilly night. This soup freezes well so double up on the ingredients and package in small containers.
Soup is a vegetable vehicle. Soups do not require an exact recipe, so it is easy to add extra ingredients, specifically vegetables, to soup. Chop up and add greens to a pot of soup. Or add pureed squash and root vegetables for a creamier and heartier version without added fat or unnecessary calories. Studies have shown that soups can improve vegetable tolerance for kids and adults. Enjoy this Tuscan White Bean Soup with its delicious blend of hearty vegetables, tender cannellini beans, and savory sausage; this nutrient-dense soup is sure to warm your spirits!
There’s nothing better than a hearty bowl of Minestrone for a satisfying vegetarian meal. This healthy, vegetable soup is less than 135 calories per serving and can be made in about an hour.
Low fat and high fiber. Many soups are full of beans, grains and vegetables. All these ingredients are known for their low-fat and high-fiber composition, which makes soup a wonderfully healthy meal option. Here’s a Black Bean Soup recipe that you can serve to your vegetarian and gluten-free friends. Chili powder and lime juice give this vegetarian recipe for black bean soup a nice kick. Or try this Sweet Potato, Farro, Kale, and Chickpea soup featured and sampled at last month’s, free nutrition event. It is a winner!
Satisfaction guaranteed: Soups have a high, water content which can satisfy your appetite in a healthy and hydrating way. If you skip the cream-based and cheese-based soups, soup tends to provide satiety with fewer calories than other forms of food. Cauliflower is given a spark of Thai flavor in this delicious Spicy Thai Cauliflower Soup recipe. Coconut milk and puréed cauliflower make a smooth and creamy combination.
Great leftovers: The flavor of soup is even better the next day, so it makes great leftovers. Soups also transition well from the stove to the freezer and then to the microwave. This mellow Butternut Squash Soup is a great way to warm up on a chilly night. Make it ahead of time and reheat before serving.
Use a recipe, or not: If the recipe calls for broccoli and you only have carrots, 9 times out of 10 this will work for your soup. Substitute rice for noodles, vegetable broth for beef broth, kidney for black beans, and turkey for chicken This may change the nature of the soup, but chances are it will still be delicious.
Cook it and forget it: If your soup is ready to eat and you are not, the soup will happily simmer until ready to eat. Unlike many entrées, a hearty soup is one of the few main courses that will allow you to toss its ingredients into pot and walk away until dinnertime.
Sweet Potato, Kale and Chickpea Soup
This hearty and delicious soup is perfect for warming up. It’s an easy, nutritious, one-pot meal that makes great leftovers, too!
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 large yellow onion, chopped
- 1 red bell pepper, chopped
- 1 pound sweet potatoes, peeled and diced (about 3 cups)
- 2 tablespoons Thai red curry paste
- 1 cup uncooked farro, rinsed (or 3 cups cooked whole grains)
- 4 cups (32 ounces) vegetable broth
- 2 cups water
- 1 can (15 ounces) chickpeas, rinsed/drained
- ½ bunch of kale (4 ounces), chopped (about 3 cups)
- ¼ teaspoon cayenne pepper, to taste – optional
Instructions
- In a large soup pot, heat the oil over medium heat until shimmering. Stir in the onion, bell pepper, sweet potato and salt. Sauté for five minutes, stirring occasionally, until the onion starts to soften.
- Add the curry paste and stir until the vegetables are coated and the curry is fragrant, about 1 minute.
- Add the farro. Add the vegetable broth and water, and stir to combine.
- Bring the mixture to a boil, then reduce the heat to a simmer and cook for 25 minutes.
- Test the farro for doneness, add chickpeas and kale. Stir to combine, and cook for 5 more minutes, or until the kale is cooked to your liking. If you chose to use pre-cooked whole grains, add them now.
- Taste, and season with more salt if desired. To kick up the flavor a notch and balance the sweetness of the sweet potatoes, stir in the optional cayenne pepper.
- Ladle the soup into bowls and serve. Leftovers keep well, covered and refrigerated, for about 4 days. The soup freezes well, too.
Nutrition: 6 serving/339 cals/serving, 7 g fat, .8 g sat fat, 0 mg cholesterol, 836 mg sodium, 58.4 g Carb,11.2 g fiber, 10.3 g protein
