Healthy Homemade Soups
By Ashley Bray
Alberta Health Services
Homemade soups are a healthy and comforting food choice during the cold winter months. Not only are soups delicious, but they are easy to modify to include your favourite foods and flavours. By following the tips below you will be able to make a healthy soup that is a complete meal containing vegetables, protein and whole grains.
How to make a healthy soup
Step 1:
Choose a low-sodium broth. No-salt-added chicken, beef or vegetable broth are all healthy and delicious options. You can also add a can of no-salt-added tomato sauce or canned tomatoes.
Step 2:
Add vegetables. Use your favourite vegetables – fresh, frozen and canned are all healthy options. Follow Canada’s Food Guide and ensure half of the ingredients are vegetables. For more flavour, cook the vegetables for about five minutes in a small amount of oil before adding the broth.
Step 3:
Choose your protein. Try plant-based protein foods like beans, lentils, chickpeas and tofu. To reduce cooking time, try canned beans, lentils and chickpeas instead of dry. Lean meats, eggs, seafood and chicken are also great protein options. All raw meats should be cooked before adding to the soup.
Step 4:
Select a whole grain. Any whole grain such as barley, brown rice or whole grain pasta is a healthy option. Add grains last, and follow the directions on the package to avoid under or over cooking.
Tips
Substitute half of the meat for beans or lentils to increase the fibre content. For a thicker texture, puree or mash the beans before adding to the soup.
Create a creamy texture by adding low fat milk or top with a dollop of plain yogurt.
Flavour your soup with herbs and spices instead of salt.
Use up leftover vegetables in soups – if they are already cooked, add them at the very end to avoid over cooking them.
Cook soup in a slow cooker to decrease hands on cook time (all meat must be pre-cooked).
How to Choose a Healthier Canned Soup
Sometimes making a homemade soup isn’t possible, and you may want to purchase a canned version. Canned soups typically have more sodium and fat, and less fibre than homemade soups. Use the nutrition facts table and the percent daily value to compare products and choose the healthier option at the grocery store.
Sodium: Aim for less than 360mg of sodium. Products with the following claims will be lower in sodium: No added salt, low sodium or salt-free.
Fat: Choose products that are lower in fat. Aim for less than 3 grams of fat per serving.
Fibre: Choose products with more fibre. Soups with beans, lentils and peas often have more fibre than those with meat.
For recipes and information on additional nutrition topics visit www.HealthyEatingStartsHere.ca
Ashley Bray is a Registered Dietitian with Alberta Health Services, Nutrition Services. She can be reached by e-mail, ashley.bray@ahs.ca.
