Soups are one of the healthiest foods that are loaded with nutritional benefits. Soup Recipes are made of hearty veggies that give you the high-fiber punch. It enhances satiety and reduces untimely hunger pangs. Low in calories, soups are your best companion when you are on a weight loss goal.
There are innumerable ways to prepare soups. You can mix your choice of vegetables, grains, legumes, rice, and lean meat to make it healthier, and tastier. It is easy and quick to prepare. All you need is to combine the ingredients, cook, and relish it. We are sharing with you some easiest and healthy soup recipes to include in your well-balanced diet.
The Health Benefits of Soups
Soups are warm and delicious. They have a smooth taste and are simple to digest! Soups come in varying tastes and types. They are nutritious and meets the daily nutritional needs of the body. Here are a few benefits of consuming soups regularly.
- Consuming it at the beginning of your meals soften and warm the stomach.
- Soups are a great source of fluids. They have plenty of water that nourishes body cells and keeps the skin fresh.
- Soup recipes are healthy and natural. You can prepare soups in several ways to keep your meals interesting.
- The nutritional value in the broth is preserved in soups even after you cook it.
- A vegetable soup is beneficial as the nutrients found in vegetables include water-soluble vitamins such as vitamin B, C, K, dietary fibre and a range of minerals. They help regulate the digestive tract and ensure that we get the number of key nutrients we need every day.
- The way soup is prepared helps preserve the nutritional value in the vegetable stock even after you cook it.
- Soups are rich sources of water-soluble vitamins, healthy fibres, proteins and minerals.
- A single serving of Lentil soup gives 4 to 5 grams of fiber
- A single serving of Vegetable soup gives 3-4 grams of fiber
- It keeps the digestive system healthy and prevents constipation and bloating.
- Soup recipes are flavorful. They are also rich in taste.
- Soups are an ideal weight loss tool, that when consumed regularly, gives you a leaner body instantly.
- Soups give a feeling of satiety and fullness to a person.
- They enhance our digestion. Sipping steaming hot stews and soups at the start of the meals keeps your stomach in good health. It also keeps your family cozy and warm toasty in frosty nights.
- Studies have proved that when people consume a low-calorie soup at the start of their meals, they tend to consume 20% fewer calories. This is because the bulk of the soup fills the stomach and causes you to eat less.
- They are the perfect chance to make the best use of nature’s abundance. Pumpkin, carrots, parsnips, and in, butternut squash, will not get limp after cooking. You can even add frozen vegetables into steaming stock without any change in their favour or texture.
- Soups are energy and cost-efficient. It doesn’t take up much time and effort to prepare them. If you choose a pressure cooker or a slow cooker, you can prepare it in just five minutes. To boost the nutritional content, you need to use only smaller quantities of vegetables, grains, fish chicken, etc. in it. You can serve it with a whole-grain bread to make it a fulfilling meal. This healthy meal preparation doesn’t take more than fifteen minutes.
- Soup is great if you wish to prepare your meals in advance.
- The high-water content in soups keeps you hydrated. This becomes especially beneficial during the winters when we tend to drink less and in summers when our body loses a lot of fluid through perspiration. Soups have a liquid-base. They are a good way to stay fuller and well-hydrated.
- Soups give a boost to our immune system. They contain powerful immune-boosting chemicals that helps prevent cold and flu. They are also a remarkable antidote when you are sick. A majority of soups are loaded with disease-fighting nutrients.
- Chicken soup, loaded with fresh vegetables and condiments garlic, onions, carrots, and celery that prevents the common cold. The hot liquid soup feels a lot soothing to your sore throat.
- Soups are high in potassium that helps bind excess levels of sodium in the body. It helps get rid of the excess fluid in the body. In this way, consuming soups prevents water retention and bloating.
- It makes a perfect filling afternoon snack, a light evening meal or an entire lunch/ dinner.
Healthy Soup Recipes
You can prepare these healthy soups at home. It will certainly taste like the one you order from a restaurant or deli. These soups are so delicious that you will just fall in love with the teste!
1. Tomato Soup
Tomato soup is an all-time classic. It is the favorite of many people. This is a light soup that has a tangy flavour. It is easy to prepare, nutritious, low-cal and vegetarian soup. Tomatoes are good sources of iron, folate, Vitamin A, and Vitamin C. This healthy soup is good for everyone especially those who have hypertension, constipation, and diarrhea.
One serving of soup only gives you four grams of sodium. Enjoy it with eggs and spinach salad for a perfect start of the day. Sprinkle with soothing ginger, black pepper, cilantro, lemongrass, and oregano to make it more flavorful.
Ingredients
- Chopped tomatoes
- half a cup of chopped onions
- salt, black pepper, and sugar to taste
Preparation Method
- Boil the tomatoes till they become soft.
- Wait till they come to the room temperature
- Blend boiled tomatoes to get soup-like consistency.
- In a pan, stir-fry the onions in a little amount of oil.
- Add the tomato paste, salt, sugar, and condiments to the pan. Mix everything nicely.
- Occasionally stir the contents till it becomes to boil
2. Broccoli Soup
Brocolli is one of the healthiest vegetables. This vegetable is a potent source of folic acid, and Vitamin A. Regular drinking of the soup brings strength and stability to a person. The remarkable nutritional composition of this vegetable makes it a great ingredient for the soup preparation. This is a healthy and delicious soup that is worth making a part of your diet.
Ingredients
- One cup of broccoli florets
- One teaspoon oil
- half a cup of onion
- half a cup of milk
- Salt to taste
Preparation Method
- Take a pan and add oil in it. Now saute the onion when it turns translucent.
- Now take a pot, and pour one and a half cups of water along with the broccoli. Cook it on a medium flame keeping the lid on. Keep stirring the mixture occasionally.
- Switch off the flame when the broccoli gets soft. Allow it to cool. Blend the softened broccoli.
- Take a pan. Pour the blended mixture in it. Add milk, pepper and salt to the mixture. Mix everything well. Boil the soup. Serve hot.
3. Creamy Spinach Soup
Spinach is a nutritious leafy green vegetable. It is full of vitamins, fibre, and other nutrients that promote digestive health. It is low on calories and ideal for weight-loss. Regular consumption of the soup also helps prevent hypertension in a person.
Ingredients
- a tsp. of melted butter
- onion paste
- two tbps. chopped chives
- one litre of vegetable broth or chicken stock
- 300 grams fresh spinach paste
- 100 grams of cheese
- a pinch of Nutmeg
Add all the contents in a pan and boil for seven to ten minutes on a medium cooking flame. Garnish with nutmeg and cheese. Serve with whole-grain bread.
4. Mint and Cucumber Soup
This is the perfect soup for hot summer days. Mint leaves and cucumber are remarkable cooling agents and soothe the body. A cold soup is ideal to battle warm weather conditions daily. This healthy soup is loaded with several beneficial nutrients that include Vitamin B, Vitamin C, zinc and iron. This quick soup keeps you healthy and strong.
Ingredients
- one grated cucumber
- garlic paste
- 300 ml curd
- 2 tbsp fresh cream
- 2 tbsp mint paste
- 1 tbsp coriander paste
- Salt and
- black pepper
Blend everything to get a creamy consistency. Garnish with a few mint leaves.
5. Bacon and Potato Soup
This is a healthy and warm soup that is topped with bacon. It is a good source of protein, calcium, and Vitamin B6 that helps develop stronger bones.
Ingredients
- 1 tbsp. olive oil
- 1 finely chopped onion
- 30 grams of chopped bacon
- 2 finely chopped potatoes
- 1 cup milk
- Salt
- Black pepper to taste
Preparation Instructions
- Take a saucepan and heat the oil in it.
- Add the onion paste, and chopped bacon. Once it is cooked, add potatoes and keep cooking for some minutes.
- Add the vegetable stock and bring the contents to a boil.
- Simmer the soup on a low flame. Mash the potatoes to make your soup thick. Now add milk, and spices to it. Simmer till you get a creamy texture.
- Garnish with cream and serve hot.
6. Exotic Chickpea Soup
This is another fancy soup on our list. It is ideal for those who are looking for exotic tastes. Chickpeas have an abundance of fibre, and potassium that keeps the blood cholesterol and blood levels in control.
Ingredients
- a tablespoon of olive oil
- a chopped onion
- half a litre of boiled vegetable stock
- half a kg of soaked chickpeas
- half a kg of chopped tomatoes
- two finely chopped celery stalks
- lemon juice
Preparation Instructions
- Take a pan and add oil in it. Now add all vegetables in it expect tomatoes. Cook it till they get soft.
- Now add chickpea and tomatoes in the above stock. Cook it for ten minutes.
- Now add the lemon, pepper and salt to the dish.
7. Beetroot Soup
Beetroot is rich in folic acid, nitrates, beta carotene and fiber that helps boost the nervous system and lower blood pressure.
Ingredients
- a paste of one medium-sized onion
- four cooked and blended beetroots
- garlic paste
- 1 tbsp. Oil
- ½ tsp paprika
- 2 cups of vegetable stock
- Salt
- black pepper
Take a pan and boil the contents. Garnish with salt and pepper.
Chicken Soup Recipes
For those who prefer non-vegetarian soup recipes, here are delicious soup recipes with chicken to try at home.
8. Light French Onion Soup
This soup is made using beef broth with a dash of onions and soy sauce. The soup gives you a daily dose of vitamin C.
Ingredients
- chicken stock,
- flour,
- butter,
- French onions,
- olive oil,
- sugar,
- salt,
- black pepper,
- soy sauce, and cheese
One serving of this soup gives you 250 calories. The preparation of the soup is very simple. Add all the ingredients to the chicken stock and boil it for a few minutes. Enjoy it warm.
9. Black Bean Soup
Beans are a healthy addition to your soups. They are touted as one of the best sources of protein. The soup is an excellent alternative to your rajma dish. Along with it beans also provide a good amount of dietary fiber. One serving of the soup provides you 215 calories. For creamier consistency and flavour, you can add some fat-free cream to its preparation.
Ingredients
- boiled dried black beans,
- chicken broth,
- tomato paste,
- lime juice,
- jalapeño,
- peppers,
- cilantro,
- one-fourth cup of finely chopped carrot,
- onion paste,
- garlic,
- celery,
- one-fourth cup of crushed tomatoes,
- jalapeño pepper,
- lime juice,
- black pepper,
- salt, and
- sour cream.
Mix all these ingredients in a pan and boil it. Enjoy it warm.
10. Tortilla Soup
The tortilla is an abundant source of protein. A single cup of this hearty soup gives an enormous 29 grams of protein and 296 calories. The ingredient that you would
Ingredients
- tortilla chips,
- olive oil,
- chicken breast,
- onion paste,
- chopped green bell pepper,
- garlic paste,
- cumin powder,
- chili powder,
- chicken broth,
- diced tomatoes,
- cilantro
- Mexican blend cheese,
- lime wedges
Take a pan and add all the above ingredients. Boil the content on a medium flame till it boils.
11. Lemon Soup with Pasta Shells and Chicken
If you have got bored of the same vegetable soups, then try this fancy soup. It will jazz up your usual meals and make it zesty and bright. As it contains egg yolks, the soup helps enhance cognitive abilities. The high protein content makes your muscles stronger. A single serving of this soup provides 260 calories.
Ingredients
- six cups of boiled chicken broth
- half a cup of pasta
- whisked egg yolks of six eggs
- a cup of shredded chicken
- half a cup of lemon juice
- Salt and
- black pepper
Add all the contents in a pan and boil for seven to ten minutes on a medium cooking flame. Garnish with condiments and add the lemon juice. Serve it with whole-grain bread.
12. Chicken Shorba
If you love chicken, then you must try this soup. As chicken being the major ingredient, the soup is high in protein and also easily digestible.
Ingredients
- half a kg of chicken bones
- 100 grams of cut boneless chicken
- ten chopped garlic cloves
- 1 tsp butter
- 1 tbsp oil
- 1 ½ tbsp refined flour
- Salt and
- black pepper
Preparation Instructions
- Take a pan and add 4 cups of water, chicken bones and garlic. Cook it till the quantitiy reduces to half.
- Strain the mixture and keep it aside.
- Stir-fry the chicken in butter till it becomes soft
- Take a saucepan. Add cumin seeds and oil in it. When you notice that the cumin seeds begin to sizzling. Try adding maida in it and stir for a minute.
- Now add the stock, salt, pepper and chicken to it.
- Simmer the contents for three to four minutes. Serve it hot.
Things To Consider Before Consuming Soups
1. Check The Calorie Content
Not all soups are healthy. Some are loaded with creams, and synthetic preservatives that can harm your health. Such soups are high in calories and low in nutritional content. Its regular consumption can lead to weight gain.
2. Watch The Sodium Intake of Soup Recipes
Ready-made soups, packet soup mixes, or pre-made soups are generally high in sodium content. They can aggravate health issues in people who suffer from high blood pressure. Whenever possible, you should use homemade broth or stock. Canned broth, packaged broth, bouillon cubes are high in salt content and should be avoided.
Homemade soups are the best. They give you complete control over the amounts and types of vegetables that you use for the preparation of your soup. If you are short of time, and need a quick fix then you may opt for readymade soups. But you must check the sodium content in soups before you buy it.
Ideally, if your soup contains above 20 percent of sodium content than your daily sodium needs then it is a high sodium food. You must avoid it and go for low-sodium alternatives. A soup that provides less than 20g total carbs per serve and less than 800mg of sodium is ideal for your needs.
Conclusion
Usually low-nutrient density and high-energy-density foods like white floor foods, fried foods, sugary beverages and high-fat junk foods dominate our diet. If you value health more than taste, then you should replace them with soups.
Vegetable-based soups are a good low-calorie density and high nutrient density alternative that gives you optimal health. With all these benefits, it is quite clear that soups should be made a part of the regular diet. Try the above soup recipes and stay in the best shape.
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