Soup Starters: A Healthier Alternative or a Recipe for a High-Sodium Dinner?

It's getting cold outside, and soup season has arrived. There are numerous reasons to consume soup, and it is an excellent way to stay hydrated during the winter months. Furthermore, research backs up soup's long-standing reputation as a folk remedy for a variety of ailments: According to studies, it can actually boost your immune system, relieve congestion, and soothe a sore throat.

However, making soup can take some time. You may be looking for a faster way to that warm spoonful of comfort in the midst of a hectic schedule. Soup starters are a popular time saver. These dried ingredient packages are ready to use; simply add water or broth, heat, and serve.

Soup starters may save time, but they aren't always the healthiest option. They frequently contain high levels of sodium, saturated fat, and calories. So, choose your starters carefully and supplement with vegetables, whole grains, and lean proteins to add flavour and nutrients.

When you're craving soup, here's how to make healthy choices.

Keep an eye out for sodium, saturated fat, and calories.

Soup starters are convenient, but they are still packaged, and sometimes processed, food. As a result, it's critical to read labels before making a decision. Keep an eye out for the following common pitfalls:

.Many soup starters contain a lot of sodium. One chicken bouillon cube contains over 900 milligrams of sodium. That amounts to more than 30% of the daily recommended amount of 2,300 milligrams. Instead, Thayer recommends a low-sodium broth or a salt-free starter.

.Saturated fat: Soup starters, as well as the ingredients you add to them, can contain a lot of saturated fat. For example, a starter for broccoli cheese soup may call for the addition of cheese or cream. These extra ingredients increase the amount of fat and calories. Instead, opt for low-fat cheese or milk.

.Calories: Examine the serving size and calories per serving of a soup. If you eat 2 cups and the serving size is 1 cup, you're consuming twice the calories listed on the label. Also, be wary of "low-fat" products, which may contain high-calorie ingredients such as sugar.

By keeping an eye on these factors, you can lower your risk of obesity, high blood pressure, heart disease, and stroke.

What Are the Best Soup Starters?

To ensure you're making the healthiest — and tastiest — soup possible, choose a soup starter that includes:

.A herb-based seasoning with no salt.

.A broth made with low-sodium chicken or beef

.a dried bean blend

You can add the following ingredients to your soup to make it even more flavorful and nutrient-dense:

.Winter squash, broccoli, and kale are examples of fresh vegetables.

.Black or navy beans and green peas are examples of legumes.

.Protein sources include lean chicken, beef, and fish.

.Whole grain pasta or brown rice

Do You Have Time? Make a Delicious Homemade Soup

Make homemade soups when you have the time. You can control the ingredients — and the nutrients — if you start from scratch. If a long ingredient list on a soup recipe causes you to pause, follow these steps to save time:

1} Divide and conquer: By planning ahead of time, you can save time on the day you make soup. Make your ingredients ahead of time. When preparing other meals, you can chop extra vegetables and proteins and store them in the refrigerator until you're ready to cook. Spices can even be measured ahead of time and stored in an airtight container. Then simply combine all of the ingredients in a pot and cook.

2} Make substitutions: If you don't have all of the ingredients, make them. Soup recipes are usually forgiving. Use dried herbs instead of fresh herbs, for example. Are you out of fresh vegetables? Vegetables can be frozen or canned in low-sodium broth. Just keep in mind that the cooking time must be adjusted accordingly.

3} Use a slow cooker or pressure cooker: Place all of the ingredients in a slow cooker in the morning and have soup ready for dinner. You can also reduce cooking time by using an electric pressure cooker. For example, dried bean soup can be made in under an hour.

Make a double batch of the recipe and freeze it for future healthy meals.

Consider doubling the recipe if you're using a soup starter or making a soup from scratch. Freeze any leftover soup for a quick meal on another busy day. Remember to use small storage containers. This method allows the soup to quickly freeze, slowing the growth of any bacteria that could cause foodborne illness.

When you're ready to eat, simply defrost and enjoy!