Soup-ed Up Winter Favorites!
Soup is well-known for being a comfort food, but did you know that it has health benefits too? Studies show that eating soup can help promote a greater feeling of satiety due to its large water content, helping you feel full without a lot of extra calories. Choosing broth-based soups with healthy ingredients like vegetables, beans and lean protein will provide you with essential nutrients. Not a “soup-er” cook? Try our tricks for preparing a delicious and easy homemade soup that tastes like it’s been bubbling away in the kitchen all day!
1. Save Time with Frozen Veggies
For a quick minestrone use ShopRite frozen vegetable soup mix and ShopRite frozen diced bell peppers. It’s easy. Start by cooking the peppers in 2 teaspoons of olive oil. Add low-sodium chicken or beef stock to fill a large stock pot (to cut down on sodium even more, you can do half water, half stock). Bring the mixture to a boil and add 1/3 cup whole wheat pasta, the bag of veggie soup mix, 1 can white beans (drained and rinsed), and 1 full bag of ShopRite fresh baby spinach. The spinach will wilt into the soup, while the veggies and beans will warm in the broth. Top with a sprinkle of parmesan cheese or teaspoon of fresh pesto – delicious!
For a healthier version of creamy soup, use Birds Eye frozen pureed winter squash. Defrost two 12-ounce packages of squash and add them to a large soup pot. Add 1 tablespoon of curry, ½ tablespoon of freshly grated ginger root, and the zest and juice of 1 lime. Add 4-5 cups of reduced sodium vegetable broth, or until you reach the consistency you prefer. Top with low-fat plain yogurt and a squeeze of fresh lime juice!
2. If you Can’t Make It, Fake It
Pick up a brand of “no-salt-added” soup at your local ShopRite, such as Health Valley no salt added varieties. Spice things up by adding your own homemade touch.
- Add steamed winter squash to Healthy Valley No Salt Added Lentil Soup. Try acorn, kabocha or
butternut squash chunks.
- Add cooked quinoa or barley to Health Valley No Salt Added Vegetable Soup. To make it a meal add
your favorite canned bean for more protein and fiber!
- Add frozen corn kernels, shredded chicken, chopped cilantro, ground cumin and canned black beans to
Healthy Valley No Salt Added Tomato Soup for an easy Mexican chicken soup! Top with a few
avocado slices, fresh salsa and tortilla chips for even more flavor!
3. Lower the Sodium
If you’re really in a pinch, try this method of lowering sodium in your favorite canned and boxed soups.
o Choose a brand of soup that has already been reduced in sodium then tip about ½ cup of broth out of the
can (roughly 8 tablespoons). Replace the broth with water. Don’t forget to add your favorite salt-free
seasonings to your soup before heating!