The Benefits of Soup by Lori Skurbe

The Benefits of Soup

by Lori Skurbe

 

As we head into the long, cold winter, we often gravitate towards foods that warm us – hot tea, coffee, hot chocolate, and, of course, soup.  Soups are a great way to stay warm and eat healthfully. You could probably eat a different soup every day and not run out of options. Soup often does not get the credit it deserves. Believe it or not, soup, has many benefits such as:

  • Hydration – soups are another way to help reach your hydration goal, in addition to water and other fluids. The broth (liquid) in soups count towards keeping you hydrated.
  • Versatile – soups can be made from many ingredients:
    • Protein: turkey, chicken, fish, meat, seafood, cheese, beans, tofu, chickpeas
    • Vegetables and fruit: almost any type of vegetable can be used in soup, from asparagus to zucchini. Even apples, avocados, apricots, and pears are found in many soup recipes.
    • Grains, healthy carbs: brown or wild rice, orzo, other pasta, potato, peas, corn, quinoa, farro, couscous, barley
    • Broth – vegetable, chicken, beef, pork, tomato sauce and bone broths
    • Seasonings: there are numerous seasonings that are used in soups, depending on the cuisine.
  • Upcycling leftovers –
    • You can make great use of leftover vegetables, grains, and protein and turn them into a delicious soup.
    • Search for soup recipes with the ingredients you have on hand to find a new soup you’ve never tried.
  • Soup can be a meal – 
    • Many soups contain protein, vegetables, and grain/starch making them a complete meal. Pair a warm bowl of soup with a salad and fresh fruit to boost the nutrients!
  • Easy to make or buy –
    • Even if you do not like to cook or aren’t a whiz in the kitchen, many soups are easy to make.
    • Many grocery stores have homemade soups for purchase. You can buy frozen or canned soups, just watch the sodium in these products. You can purchase low or reduced-sodium soups if needed.
  • Weight Control – soups are filling and many can be low in calories, which may aid in weight management. Replace a meal with a bowl of delicious soup. As stated above – soups can be a complete meal. If you want a lower-calorie soup, make sure you:
    • Use a broth or vegetable base and avoid creamy, cheesy-type soups
    • Use plenty of non-starchy vegetables – high in fiber, filling and low in calorie
    • Add lean protein: seafood, chicken, turkey, beans, lentils, edamame, tofu – protein foods get you full and keep you full – natural appetite control!
    • Choose high-fiber carbs such as peas, quinoa, barley, farro, brown, or wild rice – fiber is filling and many whole, grains also contain some protein and other important nutrients.

 

Check out this delicious spin on chicken noodle soup!

 

Turmeric Chicken Noodle Soup

4.96 from 22 votes

This healthy bowl of Turmeric Chicken Noodle Soup is a delicious, anti-inflammatory soup loaded with vegetables, chicken, and rice noodles.

PREP TIME:20minutes mins

COOK TIME:1hour hr 15minutes mins

TOTAL TIME:1hour hr 35minutes mins

YIELD: 6 servings

COURSE: Dinner, Lunch

CUISINE: American

 

Ingredients

  • 1/2 tablespoon olive oil
  • 1 cup chopped scallions
  • 1 cup chopped carrots (half moons)
  • 3/4 cup sliced celery (from one or 2 ribs of celery)
  • 1/2 teaspoon kosher salt
  • black pepper (to taste)
  • 3/4 cup quartered grape tomatoes
  • 32-ounce container of chicken bone broth (or chicken broth)
  • 4 cups water
  • 2 bouillon cubes
  • 4 boneless skinless chicken thighs (or breasts)
  • 3/4 teaspoon ground turmeric
  • 1 teaspoon grated ginger
  • 1 medium zucchini (quartered lengthwise and sliced 1/2 inch thick)
  • 3 cups broccoli florets (cut small)
  • 12 ounces vermicelli rice noodles
  • 6 loose cups of baby spinach
  • 1 lemon (optional)

 

Instructions

  1. In a large pot or Dutch oven over medium heat, add 1/2 tablespoon of olive oil.
  1. Add the scallions, carrots, and celery and season with salt and black pepper, sauté 4 to 5 minutes until they start to become tender.
  1. Add the tomatoes and stir, cook 3 to 4 more minutes.
  1. Increase heat to high, pour in the broth, water, bouillon, chicken thighs, turmeric, and ginger, and bring to a boil, cover and simmer on low for 1 hour until chicken shreds easily and the vegetables are tender.
  1. Add the zucchini, broccoli and cook 5 minutes.
  1. Meanwhile, cook noodles according to package directions.
  1. Place 1 cup of spinach in each wide shallow bowl, then add the noodles to each. Top with 2 cups of soup.
  1. Serve with lemon, if desired.

 

Notes

  • If you want this low-carb, you can leave the noodles out.
  • If you wish to cook the noodles in the soup, you can do that as well although it’s best eaten the same day.
  • Swap the noodles for rice to make chicken and rice soup.
  • You can use all broth if you don’t want to do water and bouillon, adjust salt as needed.

 

Nutrition

Serving: 2cups soup plus 3/4 cup cooked noodles, Calories: 386kcal, Carbohydrates: 56g, Protein: 27.5g, Fat: 3.5g, Saturated Fat: 1g, Cholesterol: 78mg, Sodium: 369.5mg, Fiber: 4g, Sugar: 4g

 

– WW Points: 9

Printed from Skinnytaste: https://www.skinnytaste.com/turmeric-chicken-noodle-soup/