Soups are great for lunch or dinner, or even as a snack between meals in a mug.
When planned properly, soups can be a healthy, balanced meal and be a great way to increase your intake of vegetables.
They’re usually a low cost per portion, great to make in bulk and convenient to warm up in a hurry or take out and about in a flask.
We’ve outlined some tips for building a balanced, nutrient-dense soup below.
Base
A great soup starts with a tasty base. Sautéed onions, celery and garlic make a wonderful starter for most soups.
Next select your stock, homemade is best and the most cost effective as you can make it from leftover meat bones and vegetables.
Shop-bought stock cubes can be high in added salt and sugar so if you are using these make sure you choose a low-salt and low-sugar variety or leave it out altogether. You can use herbs and spices to add depth of flavour.
Carbohydrates
White potatoes, sweet potatoes, wholewheat noodles/pasta, and brown rice are all great options for adding to soup.
They provide a healthy source of carbohydrates to give you the energy you need to fuel your body.
Vegetables
All vegetables work well in soups, try choosing ones you wouldn’t usually eat to increase the variety in your diet.
Butternut squash, parsnips, carrots, cauliflower and broccoli are great options.
Protein
Protein is often forgotten in soups, but it is an important nutrient for growth and repair in the body. It also helps us feel fuller for longer which can help us maintain a healthy weight. Healthy sources of protein include chicken, turkey, fish and low-fat cheeses. Plant based options such as different varieties of lentils and beans are healthful options, and these are a cheap option for bulking up soups.
For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips
To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/
Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers: https://heartresearch.org.uk/heart-research-uk-cookbook/
