It’s disputable whether or not winter is truly still upon us, but I’m not going to let that keep me from breaking out the soup-pot. Around my house, soup season is much anticipated, as potatoes, carrots, beans, greens and rosemary co-mingle perfectly on the stovetop.
Why soup? Well, it’s hard to screw up, there are always leftovers, and you can warm your hands on the bowl. Another plus is that soup can be made very nutritiously yet full of flavor. This last plus is one that many people still don’t believe – that “good for us” foods can actually taste great all on their own and without a lot of fuss.
As we transition to the healthy end of the dietary spectrum, it can be tricky finding soup recipes that do not include certain ingredients you may be trying to avoid, such as high-fat/high-cholesterol meats and broths, as well as added oils. Canned soups also leave much to be desired, with their lackluster flavor and over-abundance of salt.
Homemade soup can be nutritious and delicious just by combining a variety of whole food ingredients, such as vegetables, whole grains, beans, herbs and spices. My friend and colleague, Jeff Novick, a dietician and nutritionist, came up with a foolproof formula for making a variety of soups in just five easy steps:
In a large soup pot with a couple cups of water, add a 28 oz. can of tomatoes (whole and/or pureed), and to cut down on salt opt for the low-salt variety (you’ll still get plenty of flavor). Add a 14 oz. can of reduced-salt or no-salt-added beans. Then toss in at least one fresh or frozen vegetable, such as carrots, broccoli, cauliflower, celery or cabbage. Then add a starchy vegetable, such as potatoes, yams or corn. Last, toss in a bit of your favorite spice or seasoning and/or some fresh onion or garlic. Cook everything for about 10 to 15 minutes (or simmer longer to allow more of the flavors to develop).
Using this method you can create a variety of inexpensive soups. Get creative and when you come up with a combination you like, jot it down so you’ll remember it for later. Another great thing about making soup is that measuring is pretty optional, so have fun with it and toss in whatever strikes your fancy (adding harder vegetables first, which take longer to cook). Additionally, this recipe can also be used to make more of a stew or vegetable topping for brown rice; just minimize the water you use at the beginning.
To give your soup an Indian flair, in addition to the tomatoes, use garbanzo beans, cauliflower, potatoes and curry spice mix. For a Mexican taste, use pinto or black beans, frozen peppers and onions, brown rice and hot sauce. For an Italian twist, include kidney beans, broccoli or cauliflower, a whole-grain pasta (like brown rice or whole wheat pasta) and Italian spices (a pre-made mix or fresh oregano, rosemary, thyme and basil).
And remember, especially if you’re trying to lose weight or cut down on your overall fat, you don’t need to add oil to these soups. The flavors from the vegetables will be sufficient to satisfy. By making soup this way, you will also be achieving a higher nutrient density and a lower calorie density—one of the keys to weight-loss and optimum health.
Here’s wishing you a happy and healthy soup season!
Cathy Fisher is a Certified Nutrition Educator and coach with StraightUpFood.com and resides in Glen Ellen. The Sun welcomes feedback from our readers. Please address comments and questions to feedback@sonomasun.com.
