A bowl of soup not only makes you feel better when you are under the weather, but it is a great way to make a quick meal that is loaded up with nutrient-dense foods to fuel your body on a cold day.

Soup Super Star Ingredients

Beans and lentils: Beans and lentils are both affordable and high in fiber and protein. Soluble fiber lowers LDL (lousy) cholesterol and is found naturally in many types of foods including beans and lentils. Use a variety of beans in your recipes (navy, pinto, kidney, black beans).

Vegetables: Veggies are loaded with nutrients including fiber, vitamins, and minerals.  Fiber has many benefits for the body including supporting gut health and aiding in weight loss. Unfortunately, most Americans are not consuming enough fiber. In fact, only 5% of people are eating enough fiber. Use fresh, plain frozen, or no sodium-added canned vegetables in soups and stews for additional flavor and nutrients. Rinse canned beans and veggies under running water to remove excess sodium if you can’t find no sodium-added canned items.

Fresh herbs: Soups can be loaded with salt. Instead of reaching for the saltshaker, toss fresh or dried herbs into soup for additional flavor and surprising health benefits. Most fresh herbs are a good source of Vitamins A, C, and K.

Stock vs Broth: Both are great bases for soups and stews but choose reduced sodium or no sodium-added options.

Recipes: Pair the soup with a salad, half a sandwich, a piece of fruit, or a whole grain roll to make a balanced meal.

Barley lentil soup recipe

Slow cooker minestrone soup recipe

One pot lentil vegetable soup with parmesan recipe

Stuffed cabbage soup recipe


Written by BWS Dietitian-Melissa Morningstar Vajas RD, LD

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