Delicious Healthy Soup Recipes Your Whole Family Will Love
On a cool autumn or winter day, there’s nothing more comforting than a warm bowl of soup. It feels like a hug from the inside out. But with all the different types and flavors out there, how can we create a healthy soup recipe that is delicious, and my whole family will enjoy?
By the way, if you haven’t already – check out our article on what makes a healthy recipe if you aren’t looking for soup!
How Healthy Are These Popular Soups?
Minestrone – This a hearty, Italian style soup made with plenty of vegetables, beans and pasta in a tomato and vegetable-based broth. As it contains many different types of vegetables, the nutrient content of minestrone is high and full of fiber from the beans. To make it a low carb meal, you could switch out the pasta to squash or just take it out altogether and still enjoy all the delicious flavors!
Split Pea – A traditional style soup that is made with split peas, ham bone and chicken broth. While this soup does contain a healthy amount of fiber, the hambone can be high in sodium which can increase your blood pressure. Not good! To make a healthier version, use the same ingredients likes peas, onions, carrot, celery, garlic and seasonings except for no ham bone. Try adding ground cumin and dried marjoram for a nice kick!
Chicken – Homemade chicken soup is a family favorite as it’s very comforting! Broth is usually made from vegetables and chicken bones with some rice or pasta. Why don’t you try switching the rice or pasta out to some cauliflower rice to lower the amount of carbs? We promise you won’t notice the difference!
Pumpkin – A creamy pumpkin soup is a common meal for the cooler months of the year. While pumpkin is high in vitamin A and potassium, most recipes call for heavy whipping cream which is calorie dense and high in unhealthy fat. Instead of cream, try using a non-dairy alternative like coconut or almond milk.
Wonton – This soup is a favourite for Asian style meals. While it doesn’t contain horrible ingredients, it can be very high in sodium from the soy sauce and pork in the wontons. To make it healthier, try making your own wontons with ground chicken instead of pork and use low-sodium soy sauce!
Tomato – Tomato soup is high In Lycopene which has anti-aging properties, can improve bone mass and fight chronic disease. Unfortunately, like pumpkin soup, most recipes use fattening heavy whipping cream so try using low-fat Greek Yogurt instead. This also increases the amount of protein!
Lentil – This is a simple yet delicious soup. It has minimal ingredients and is high in fiber, which is essential for a healthy body!
Is Chicken Soup Really Immune Boosting?
If you’ve ever had a cold or flu, there’s always that one person who tells you to get plenty of rest and eat some chicken noodle soup. This does sound like an old wives’ tale, but there’s actually some truth behind this statement.
Chicken contains an amino acid called Cysteine, which may help thin out mucus in those pesky runny noses. Some studies show that the broth made from chicken bones can be anti-inflammatory, which may help you recover from a cold quicker. We’ll take it!
Sipping on a warm liquid is always beneficial when you’re under the weather as it can help nasal congestion and soothe your sore throat.
On the other hand, some people believe that eating chicken noodle soup is comforting and brings them back to their childhood. Meaning it may just be a placebo effect on your cold or flu… but anything helps, right?
The Healthiest Ingredients For Your Soup
In most soup recipes, the base ingredients for the broth are carrots, onions and celery. But these aren’t the only veggies for a healthy soup recipe. Try experimenting with other types like mushrooms, peppers or zucchini to add some different flavors. Adding plenty of vegetables to your soup will increase the vitamins and mineral content which is always beneficial. Try adding a handful of spinach or kale in your favorite soup recipe to increase your leafy green intake.
If you prefer a thicker soup, try pureeing or using an immersion blender to give it a nice consistency.
Should I Eat The Soup Right After It’s Cooked?
Letting a soup sit overnight in the refrigerator will let the ingredients mesh together better, usually creating a high flavor content.
However, if you have no time to wait, eating it when it’s cooked is totally fine too. Just make sure it’s cooled enough to avoid burning your tongue!
The Scary Effects Of Canned Soup
You may have heard before that canned foods are something that should be avoided. That’s because the material that the cans are made up of contain something called BPA. BPA can be very detrimental to your health as it causes hormonal imbalances. This is especially dangerous for children who are going through early puberty after consuming high amounts of BPA!
Making a healthy soup recipe at home will ensure you aren’t getting any nasty ingredients in your soup. Knowing exactly what you are feeding you and your family. Plus it’s an easy dish to get your kid’s help with.
Slow Cooker Versus Stove Top Soup
If you’re wondering if the slow cooker or a stove top is the best option to make a healthy soup recipe, we’re going to break it down for you.
Using a slow cooker means you can “set it and forget it!” You could add all the ingredients in the morning, set it and have a meal ready for you when you’re home from work. However, sometimes soup needs to be watched as it can thicken quickly and you won’t be home to add any more broth or water to it. This might leave you with more of a stew-like dish. When using a slow cooker, you may also want to only use ingredients that have similar cooking times as everything is thrown in at once.
Cooking soup on a stove top is a more hands on experience. You can taste test as it cooks and add ingredients at different times to ensure everything is cooked properly and to the right extent. It can be a lengthy process though and requires your full attention to be stirred often.
Soup in a slow cooker and on the stove both have benefits and setbacks so it comes down to your schedule and preference.
Keeping Your Healthy Soup Recipe Low Carb
Many soup recipes call for high amounts of carbs and that doesn’t really fit the LFLC lifestyle. Instead of the typical rice, potatoes and pasta in most soup recipes, replace it with cauliflower, squash or more vegetables. Plus that increase the nutrient content and we’re always a fan of that!
Try one of our favorite soup recipes for dinner tonight!
This soup is bursting with flavor and aromas from the garlic. Plus the fresh rosemary gives it a nice elegant look!
Don’t miss out on your favorite soup with this low-carb take on Italian Wedding Soup. You won’t even know your missing anything!
Using a slow cooker? Try out this Buffalo Chicken Soup… it has a nice spicy kick!
Think Pink with this gluten-free Radish soup. It’s both an eye and mouth pleaser!
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