Soup’s origins trace back to early human history when our ancestors discovered that cooking bones in water extracted essential nutrients. Over time, this basic practice evolved as people began adding vegetables, roots, spices, and other ingredients, creating the diverse and flavorful soups we enjoy today.
Comfort and Hydration
Research highlights that comfort foods, like chicken noodle soup, can evoke feelings of warmth and caring. When you’re sick, consuming soup broth not only helps with hydration but may also assist in clearing nasal passageways.
Nutritional Benefits
Incorporating a variety of fruits and vegetables into soups can help meet your daily fruit and vegetable requirements. Soups can boost antioxidant intake, increase dietary fiber, and enhance satiety. According to a study published in the European Journal of Clinical Nutrition, smooth soups can induce a greater feeling of fullness due to delayed gastric emptying and a higher glycemic response.
Fiber-Rich Ingredients
Here are some legumes and vegetables high in fiber (per 1 cup cooked):
- Split peas: 16 g
- Black beans: 15 g
- Lentils: 15.5 g
- Tomatoes: 10.27 g
- Apple: 4.1 g
- Broccoli: 5 g
- Turnip greens: 5 g
- Brussels sprouts: 4.5 g
- Carrots: 2.34 g
- Sweet potatoes with skin: 3.3 g
Find Healthy Soup Recipes
Warm up your winter days with delicious, nutritious soups. Many resources are available for healthy soup recipes, including the Mayo Clinic, which offers low sodium, low fat, and diabetes-friendly options. The American Diabetes Association and the American Heart Association also provide soup recipes with detailed nutritional information.
Butternut Squash and Lentil Soup Recipe
(Serves 5)
- 1 2/3 tsp Olive Oil
- 1 1/2 tbsp Minced Garlic
- 1 tsp Fresh Ginger Root, grated
- 1 cup Yellow Onion, diced
- 1/2 cup Jumbo Carrot, Whole, peeled and chopped
- 1/3 cup Celery, Stalk, chopped
- 1 1/8 qt Fresh Butternut Squash, peeled and cubed
- 1/3 cup Green French Lentils
- 1 1/4 pt Low Sodium Vegetable Stock (Base)
- 3 tsp Fresh Sage, chopped
- 1/3 cup Plain Greek Yogurt, Fat-Free
- 4 tbsp Roasted Garlic Confit (Basic)
- 2 1/4 tsp Unsalted Butter
- 5/8 tsp Sea Salt
- 1/4 tsp Black Pepper, Coarse Ground
- In a heavy-bottomed soup pot or steam kettle, heat olive oil over high heat. Add minced garlic and sauté until golden brown.
- Add onion, carrot, celery, ginger, and butternut squash. Sauté until onions are translucent.
- Add vegetable stock and lentils, bring to a boil, then reduce heat to a simmer. Cook for 45 minutes or until the squash is completely tender.
- Use an immersion blender to blend the soup until completely smooth.
- Add fresh sage, roasted garlic, butter, yogurt, sea salt, and black pepper. Whisk to incorporate and adjust seasoning if needed.
