How to make a delicious and healthy soup

Soup isn’t just a comforting meal that warms you up on cold days, it’s also packed with health benefits. Whether you’re under the weather or simply craving something hearty, soup nourishes and hydrates the body, making it a go-to dish in countless households. In this article, we’ll explore why soup is good for you and how to make a nutritious, flavorful bowl of soup at home.

Why soup is good for you

Soup is a versatile and timeless dish enjoyed across cultures and generations. Its benefits extend beyond taste, offering practical advantages for health, digestion, and overall well-being.

1. A historical comfort food

Soup has been made for centuries, with origins tracing back to the Paleolithic era. While cave paintings in France hint at its ancient roots, most of us associate soup with fond childhood memories of a warm bowl made by a parent or grandparent.

2. Easy for all ages to enjoy

Soup is perfect for everyone, from toddlers to seniors. The soft, cooked vegetables are easy to chew and digest, making it a suitable option for people of all ages.

3. Promotes digestive health

The finely chopped or blended vegetables in soup are gentle on the stomach, aiding digestion. Additionally, chicken-based soups are known for their antibacterial and anti-inflammatory properties, which can support gut health.

4. A natural remedy

Certain soups, such as chicken soup, are widely regarded as natural remedies for colds and flu. Rich in nutrients, they help strengthen the immune system and keep illnesses at bay during colder months.

5. Nutrient-rich and balanced

Soup is packed with vitamins, minerals, and proteins. By combining various ingredients like vegetables, lean meats, or grains, you can enjoy a well-rounded meal in one bowl.

6. Low-calorie and filling

For those watching their weight, vegetable-based soups are an excellent choice. They’re low in calories but high in volume, helping you feel full longer and reducing the temptation to snack.

7. Affordable and easy to prepare

Soup can be made with simple, inexpensive ingredients, including leftovers from your fridge or pantry. This makes it a budget-friendly option for families and individuals alike.

8. Keeps you hydrated

If you’re recovering from a fever or illness, soup is a fantastic way to replenish fluids and minerals, helping prevent dehydration while providing essential nutrients.

How to make the best soup

While there are countless soup recipes, the following basic recipe serves as a starting point. You can customize it with your favorite ingredients for a personalized touch.

Ingredients

Base Vegetables:

• 1 onion (chopped)
• 1 red bell pepper (chopped)
• 1 green bell pepper (chopped)
• 2 carrots (sliced)
• 2 celery stalks (diced)
• 1 leek (sliced thinly)
• 2 garlic cloves (minced)
• Fresh parsley (chopped)

Optional Additions:

• 2 tomatoes (diced)
• 1 potato (cubed)
• 1 zucchini (sliced)
• 1 fennel bulb (sliced)
• 1 cup spinach or chard (chopped)

Spices:

• 2 tsp salt (or to taste)
• 1 tsp oregano
• 1-2 bay leaves
• 2 tbsp olive oil

Optional Protein or Carbs:

• ½ cup rice or pasta
• 1 cup cooked beef, chicken, or fish (shredded or cubed)
• 1 cup mushrooms (sliced)

Instructions

1. Heat olive oil in a large soup pot over medium heat.

2. Add the onion, red and green bell peppers, carrots, celery, and leek. Sauté for 5-7 minutes, stirring occasionally, until the vegetables soften and become fragrant.

3. Add the minced garlic, salt, oregano, and bay leaf to the pot. Stir and cook for an additional 1-2 minutes.

4. If using tomatoes, potato, zucchini, fennel, spinach, or chard, add them to the pot now. Mix well.

5. Pour in 6-8 cups of water or broth (chicken, beef, or vegetable broth). Stir to combine.

6. Bring the soup to a gentle boil, then reduce the heat to low. Simmer for 20-25 minutes or until all the vegetables are tender.

7. If adding rice or pasta, stir it into the soup and simmer for another 10-12 minutes, or until fully cooked. (opcional)

8. Add any cooked beef, chicken, fish, or mushrooms during the last 5 minutes of cooking to warm them through. (opcional)

9. Taste the soup and adjust the seasoning with more salt, pepper, or oregano if needed.

10. Remove the bay leaves, and garnish the soup with freshly chopped parsley for added flavor and color.

11. Serve the hot soup into bowls and serve with a slice of crusty bread or a side salad for a complete meal.

Tips for Customization:

• For a thicker soup, mash some of the cooked vegetables or blend a portion before serving.
• For added richness, drizzle a little olive oil or a dollop of yogurt on top when serving.
• Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to a month.

Enjoy your homemade, nutritious, and flavorful soup!

5 Popular types of soup

1. Julienne soup

Named for the way vegetables are cut, this colorful, vitamin-rich soup features finely sliced vegetables simmered in chicken or beef broth. Add rice or pasta for extra heartiness.

2. Cream soup

Blend cooked vegetables into a smooth puree, then add milk or cream for a rich texture. Some recipes incorporate semolina flour for thickness.

3. Sautéed soup

Start by sautéing vegetables in olive oil to enhance their flavor. Then add water or broth and let it simmer until the ingredients are tender.

4. Single-Ingredient soup

Highlight one key ingredient, like pumpkin, tomato, or potato, for a simple yet flavorful dish. Creamed, grated, or chopped, the vegetable takes center stage in this soup.

5. Cold Soup

Perfect for summer, cold soups like beet or cucumber soup offer a refreshing twist. Chill the soup before serving for a cool treat during hot months.

Solid Broth: To use or not to use?

Solid broth cubes or powders are a popular addition to soup, but they come with pros and cons. While they enhance flavor, they are often high in sodium. If you’re concerned about salt intake, consider alternatives like dried vegetable powders or homemade stock. For those with high blood pressure or kidney issues, consult your doctor before using broth.

Final thoughts

Soup is more than just a meal, it’s a timeless comfort food that nourishes both body and soul. Whether you’re looking for something light and healthy or rich and hearty, soup can be tailored to your taste and nutritional needs. With a simple recipe and endless customization options, making delicious and healthy soup at home has never been easier. Enjoy!