November 2021 Nutrition Blog
Soup’s On !
By - Ellen Levine, MS, RDN, EP
As we welcome the beautiful and precious days of fall, why not warm up with a delicious bowl of soup? Soup is not merely an appetizer; it can be a hearty and nutritious meal. Meal preparation does not get any easier than making soup for yourself or the whole family. This enjoyable option is sure to leave leftovers to eat throughout the week or to freeze and save for a later winter weeknight.
Most people love a good soup, kids included! This meal can be a simple or complex as we choose. A simple recipe can be revised with new spices or meats that you do not usually use. If you do not want to adjust the recipe, add some fresh new toppings. Add texture with crushed vegetable chips, chopped nuts, whole seeds or whole grain croutons. A creamy topping is also a pleasant change. Cheese is a typical crowd-pleaser but guacamole, sour cream or cashew butter can also boost your bowl!
Remember that nothing is off-limits. This is a fantastic way to try new vegetables or get yourself or your love ones to eat vegetables. Almost every soup starts with onions, celery, carrots (or peppers), garlic, salt and pepper; from there go in any direction you choose. Pick a starchy vegetable, whole-grain or beans, maybe sweet potatoes, quinoa or chickpeas. To add more depth and complexity add a can of fire roasted tomatoes or pumpkin purée (this also acts as a thickener). This is a good time to sprinkle in spices. The liquid can be water or your broth of choice- vegetable, chicken, turkey, beef, fish or one of the meat-free, meat flavored options. If you include poultry, fish or meat ad it at the appropriate time depending upon how long it needs to be cooked. Once this has been brought to a boil and then given a little time to simmer, throw in greens. Try spinach, collard greens, kale, broccoleaf, swiss chard or bok-choy and stir as it wilts into the pot.
Let us wrap this up with a few pointers to make it even better. Use frozen vegetables, spices, etc. They do not require chopping and are often more cost-effective. Use up leftovers by adding cooked meat or grains to the bowl and ladle soup on top before serving. Finish off with a drizzle of olive oil, pesto or something more decadent. This is a nutrient dense, quick and delicious way to warm up and welcome the season.