How to Make a Healthy Soup from Scratch
Whether it’s chicken noodle soup from your childhood or a warm bowl of tomato soup paired with grilled cheese during the winter months, soup is synonymous with the feeling of comfort.
Soup is also one of the easiest meals to make. Except for watching it simmer, most soups feature easy, accessible ingredients that take just a few minutes to prepare, chop and place in a pot. Still, many people opt for canned or boxed soups that contain far more salt, sugar and calories than you need. This blog explains why grocery store soup can be unhealthy and provides five homemade soups you can make from scratch.
Is canned soup healthy?
Canned soups are notorious for being a sodium bomb. A single cup can contain more than half the recommended daily value of salt.
For example, a can of condensed chicken noodle soup can have more than 2,000 micrograms (mg) of sodium, nearly the entire daily recommended intake of 2,300 mg. Granted, condensed soup is a much more concentrated version since most of the water is removed during the manufacturing process, but even regular chicken soup sold in stores has more than 1,500 mg of sodium.
Why is there so much sodium? Added salt is used as both a flavor enhancer and a preservative – monosodium glutamate (MSG) and sodium phosphate are two common additives that lead to high sodium contents.
Canned tomato soup is just as unhealthy, but not just for the sodium (some brands still have more than 1,500 mg per can). Instead, sugar is the main culprit. A can of tomato soup can have as many as 20 grams of added sugars, which is equivalent to five teaspoons of sugar. Put another way, that is more added sugar than a cup of ice cream.
Like salt, sugar is added to tomato soup to offset the acidity of tomatoes and to help enhance the flavor.
Other than salt and sugar, many soups have heavy cream added for consistency and to add body. Cream-based soups, such as chowders and bisques, are high in calories and saturated fat.
Benefits of healthy homemade soup
If you use the right ingredients, homemade soup is a high volume, low calorie food. What does that mean? A serving can fill you up and satisfy you without adding many calories to your day. Soups are also full of vitamins and minerals from vegetables and beans. A cup of veggie soup is rich in vitamin K, vitamin A, vitamin C, vitamin B3 (niacin) and vitamin B6.
Many homemade soup recipes call for stock – either store-bought or homemade – as a base. Collagen – a protein used to make connective tissue – in stocks and bone broth can help improve skin, gut health and is beneficial for bone growth and development. Plus, collagen contains an amino acid called glycine that can aid in stress reduction.
If possible, use homemade stock or broth to control sodium levels. Some people buy canned broth or bouillon cubes, which are loaded with salt. If you have to choose a quick grocery store option, locate a low-fat, reduced sodium version. Some brands even offer broths and stocks with no sodium added. Using spices is one way to offset any loss of flavor from less sodium in homemade soups.
Making homemade stock is also a great way to reuse and repurpose kitchen scraps and reduce food waste at home. Freeze onion skin scraps, carrot peels and the stems of parsley or cilantro in a plastic bag and add them to stocks for extra flavor (just don’t forget to strain them out!).
Bone broth vs. stock
During the past decade, bone broth has received a huge push in relevance due its purported health benefits. A cup of beef bone broth has 40 calories, 0 grams of fat and 10 grams of protein. Some people even drink it like a cup of tea.
But what exactly is the difference between bone broth and stock? They use the same ingredients, but It all boils down to cooking time. A stock usually simmers for four to six hours, while bone broth can cook for a day and even as long as 48 hours.
The length of time spent simmering helps release collagen, both for nutritional purposes and to make a richer stock. Bone broth and stock are rich in collagen, which makes them more gelatinous.
It may be time consuming to make your own bone broth at home, but be wary of buying commercial products. There aren’t any regulations on wording, and companies can use the word “bone broth” even if bones were used for a short duration. Ideally, a bone broth should simmer for at least 12 to 24 hours to develop a deep flavor. Some grocery store options may only be simmered for a few minutes or a few hours. For a shortcut, you can purchase bone broth powder to add to your stocks.
Healthy homemade soup recipes
One of the best ways to reduce your intake of sodium, added sugars and calories is to make foods yourself at home. That way, you have ultimate control.
Here are five healthy soup recipes to try for your next lunch or weeknight meal.
Healthy tomato soup
Pairing tomatoes and carrots together helps bring out the natural sugars and provides sweetness without having to use added sugars. As for the creaminess, using white beans to thicken it instead of heavy cream or half and half saves on fat and calories while also providing fiber and iron. Alternatively, if you’re looking for a dairy-free version, swap cream for a few splashes of coconut milk. Coconut milk is still high in fat, including saturated fat, to provide a rich, velvety texture but a little goes a long way.
Black bean soup from scratch
In general, black bean soup is a healthier option than most soups. Legumes like black beans are rich in fiber, iron and potassium. But, these soups can turn unhealthy quickly when topped with sour cream, broken up pieces of tortilla chips and cheese. Instead, turn to a squeeze of lime, salsa and cilantro as low-calorie ways to bolster your soup.
Creamy broccoli soup
Traditional broccoli cheddar soup is loaded with saturated fat from both cream or milk and cheese. This healthier option uses white beans to thicken the consistency and Greek yogurt for creaminess.
Healthy cream of mushroom soup
Like broccoli soup, canned cream of mushroom soup is the antithesis of health. Loaded with sodium and fat, cream (not mushrooms) are the star of the show. This version prioritizes mushrooms and uses a blend of cremini, shiitake, oyster and maitake for various textures and flavors.
Healthy turkey and greens soup
Leafy greens such as kale, mustard greens, collard greens, spinach and bok choy are among the best foods you can eat. They are low in calories and rich in vitamin A, vitamin D, vitamin E, vitamin K, fiber, iron, magnesium, potassium and calcium. The addition of ground turkey adds protein and is lower in fat than ground beef. For people who follow a vegan diet, you can omit the turkey and double up on white beans.
For more news on trending health topics and nutrition, visit the INTEGRIS Health For You blog.
