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Make Your Soup Healthy

By Rachel Carver

Soup is great for busy schedules and cold or rainy nights. You can cook a large batch for multiple easy meals throughout the week.

Watch out for canned soups. These convenient soups are packed with sodium. One serving of canned soup can give you about 1/3 of your daily sodium. Making your own allows you to control the salt and customize the soup to taste just right.

Read on for how to create a delicious, healthy soup.

Broth is Best

Beef, chicken, and vegetable broth all make great flavor bases for soup. Broth also has fewer calories than cream and is hydrating. Buy the low-sodium version whenever possible. You can always add more salt later if it is needed.

Focus on Protein

Vegetables are important. But protein can keep you full longer while strengthening muscles. Many foods high in protein go great in soup, including:

  • Chicken
  • Ground turkey
  • Cubed tofu
  • Multiple types of beans
  • Lentils

Cook your protein in advance. Use leftover roasted chicken. If you are pressed for time, add a can of low-sodium beans to your soup.

Pack the Veggies

Making your own soup gives you the ability to add as many vegetables as you want. Veggies will give you high amounts of fiber, which many of us need more of. Vegetables such as  carrots, onions, broccoli, and cauliflower will need to be sauteed before use. Others, such as zucchini, tomatoes, spinach, and kale can just be dropped into your soup pot with your broth and protein.

Enjoy your soup with some whole grain bread. You can also throw in wild rice, quinoa, and freekeh to boost the flavor.

Flavor Your Soup

No homemade soup is complete without some herbs or seasonings for delicious flavor. Using items such as dry herbs and citrus gives you the flavor you want without adding extra salt. Other items to add for flavor include:

  • Thyme
  • Oregano
  • Dry mustard
  • Garlic powder

The Bottom Line

Carving out some time on your calendar to meal prep is a great way to enjoy a healthier version of the soup you love. You can save time by using leftovers in your fridge and your favorite seasonings for something delicious. Soup can be enjoyed by your entire family. And you can even boost the veggie consumption of picky eaters with a hardy bowl of homemade soup.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Wichita, Kans.

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