I love recipe posts! Especially ones that have me *actually* looking forward to the colder seasons. Check out today’s guest article from Ashley Sotelo for 5 soups you’ll be excited to start making before the summer’s end.
With the winter season fast approaching and temperatures starting to drop, you might want to explore your pantry and fridge for ingredients you could use for a hot bowl of tasty and healthy soup. Whether it’s a steaming bowl of lentil soup or a flavorful beef stew, this short list of nutritious soups promises to bring delight to your taste buds.
1. Chicken Noodle Soup
I have yet to meet someone who does not appreciate a hearty bowl of chicken noodle soup on days when the temperature is freezing. This soup is my favorite, not only for its savory taste but also for its health benefits.
What You Need: chicken, poultry seasoning, chicken-flavored bouillon granules, egg noodles, carrot, green onions, thyme, celery, parsley, bay leaf, and pepper
Health Benefits: Aside from the taste of chicken, there are more reasons for you to love its meat. First and foremost, chicken is a rich source of low-fat protein, which is great especially if you are mindful of your weight. Chicken also tops the list for healthy comfort food, as the meat contains the amino acid tryptophan, helping you boost your happy hormones when you feel sad.
If you have cardiovascular concerns, chicken is also a great meat for regulating your homocysteine levels to prevent further cardiovascular trouble. Aged ones will also love how chicken contains a high level of phosphorous, keeping your bones and teeth healthy and strong as they continue to advance in years. Indeed, there’s more to the classic chicken noodle soup than you thought a bowl could hold!
2. Split Pea Soup
Great especially for rainy days, split pea soup goes well with chunks of hard-boiled egg. Hard-boiled eggs are a great addition to an already protein-rich soup.
Ingredients You Need: green split peas, yellow onions, paprika, extra-virgin olive oil, cumin, sea salt, cayenne pepper, carrots, vegetable broth, and hard-boiled eggs
Health Benefits: Green peas may seem insignificant but is a surprisingly excellent powerhouse of nutrition. First of all, green peas offer a tasty solution to weight management problems. Just a cup of green peas can, in fact, already provide you with a high level of fiber, protein, and micronutrients without overloading you with calories.
Green peas also contain a significant level of antioxidants such as phenolic acids, flavonoids, carotenoids, and polyphenol. Such antioxidants work to boost your immune system and provide you with high energy. There’s more to the lowly green pea than you would have thought, as its anti-inflammatory properties can also help slow down physical aging.
3. Black Bean Soup
Spice up your traditional black bean soup with a handful of jalapeño peppers plus a tangy twist of lime juice. To make your soup more satisfying, mix in bacon strips and cilantro. If you’re cutting back on your fat and calorie intake, choose fat-free sour cream instead of the regular one.
What You Need: dried black beans, carrot, bacon, jalapeño pepper, black pepper, chicken broth, garlic, onion, celery, cilantro, crushed tomatoes, lime juice, salt, sour cream
Health Benefits: Did you know that black beans contain a high level of manganese, magnesium, calcium, copper, and zinc? Such nutrients are important in keeping your bones healthy and strong as well as in maintaining bone elasticity. Also, since black beans are low in sodium content, you can count on it to help you lower your blood pressure level. If you’re using canned black beans for your soup, you have to make sure that you rinse and drain the beans thoroughly to lower its sodium content.
4. Broccoli, Cheddar, and Potato Soup
If you’re craving a tasty bowl of vitamin-filled soup, you should consider making Broccoli, Cheddar, and Potato soup. Instead of just sticking to the classic broccoli and cheese soup, you can enrich the recipe by adding in russet potato to give your body the carbohydrates it needs.
Ingredients You Need: butter, cheddar cheese, broccoli, dry mustard, salt, flour, milk, garlic, cayenne pepper, russet potato, vegetable or chicken broth. You may also want to add in bacon strips to your soup.
Health Benefits: Potatoes do not only provide healthy carbohydrates but are also effective in fighting obesity, as well as addressing diabetes, cardiovascular disease, and overall mortality. Broccoli is also nutritious for its high antioxidant content, which serves to help your body fight against the oxidative damage that free radicals cause. Also, broccoli contains sulforaphane, which scientists say could be the reason for this cruciferous vegetable’s efficacy in fighting cancer.
Broccoli also contains a high amount of Vitamin K. In fact, just one chunk of broccoli contains enough Vitamin K to address your body’s need for that vitamin. The importance of Vitamin K to the body is in its impact on bone growth and development and calcium absorption.
5. Tortilla Soup
Are you in the mood for something Mexican? Then you might want to try your skill in preparing a hearty cauldron of tortilla soup. For this soup, you might need to make your tortilla chips: simply cut four pieces of corn tortillas into equal quarters and bake at 350 degrees for about ten minutes.
What You Need: chicken breast, chicken broth, tortilla chips, green bell pepper, garlic, onion, diced tomatoes, lime wedges, cumin, chili powder, cilantro, Mexican blend cheese, and olive oil
Health Benefits: Using olive oil for tortilla soup ensures that you get the most out of the nutrition content of the soup. Olive oil contains the phytonutrient oleocanthal, which can help your body fight against cancer cell growth. Needless to say, olive oil contains a high level of antioxidants as well, which work to fight oxidative damage in the body. Not only that, olive oil helps lower the level of bad cholesterol in the body without affecting the level of the good ones. Its regulatory role in our body is what makes olive oil great for those who have cardiovascular problems. If you regularly use olive oil in cooking your meals while taking natural supplements such as organic Alpha Lipoic acid products you will notice a notable improvement in your health.
About the Author
Ashley Sotelo is a pro-active health enthusiast; she does research for various leading health companies–focusing mainly on the different alternative treatments available for chronic illnesses. Writing health articles has grown to become her passion, becoming the author of roughly a hundred of such articles and currently writing at BRI Nutrition whose sole purpose is to provide natural and safe supplements. When she is not writing or engaging in her regular fitness routine, she could be found curled up in a nook and reading her favorite books.
What’s your favourite healthy soup recipe?