Think about it: in one fell nutrient-dense swoop, you can get your proteins, your fiber-rich carbs, your vegetables and your fluids. How glorious is that?
By Anne Palumbo
Can I share something? I talk about soup a lot: delicious recipes I discover, how healthy it can be, its fascinating history and more. And now that cold weather has arrived, my enthusiasm for soup has reached a fever pitch.
In my defense, soup is the perfect meal (especially the homemade kind where you control the ingredients, like salt, sugar and fats).
Think about it: in one fell nutrient-dense swoop, you can get your proteins, your fiber-rich carbs, your vegetables and your fluids. How glorious is that?
Also wonderful: Soups are fairly easy to make; and they permeate your home with an enticing aroma that prompts bystanders to repeatedly sample the pot’s contents.
Yes, I adore soup. And here are some easy ones that are healthy, satisfying, and “rotation-worthy.”
Black Bean Chili
Adapted from loveandlemons.com | Serves 4-6
Ingredients
▪ 1 tablespoon extra-virgin olive oil
▪ 1 medium white onion, chopped
▪ 1 red bell pepper, diced
▪ ½ teaspoon salt
▪ 2-3 garlic cloves, minced
▪ ½-1 tablespoon chili powder
▪ 1 teaspoon cumin
▪ 2 (15-oz) cans black beans, drained and rinsed
▪ 1¼ cups water or broth
of choice
▪ 1 (14-oz) can diced tomatoes
▪ 1 (4-oz) can green chiles, no need to drain
▪ Freshly ground black pepper
▪ 1-2 tablespoons fresh lime juice
Topping options: avocado slices, cilantro, sliced jalapenos, cheese of choice
Directions
1. Heat the oil in a large pot over medium heat. Add the onion, bell pepper, and salt and cook, stirring occasionally, until the onion is translucent, 5 to 8 minutes.
2. Add the garlic, chili powder and cumin and cook, stirring, for 30 seconds, until fragrant.
3. Add the beans, liquid, tomatoes, green chiles, and a few grinds of pepper. Reduce the heat to low and simmer uncovered for 20 minutes, stirring occasionally, until the chili has thickened. Add more liquid if chili seems too thick.
4. Stir in the lime juice and season to taste with more salt and pepper. Serve with desired toppings.
Why this soup is healthy
Low in fat and calories, this chili delivers several powerhouse nutrients: protein, folate, potassium, and plenty of health-promoting antioxidants. Fiber-rich black beans also help to reduce cholesterol and support good gut health.
Chicken Noodle Soup
Adapted from cookbook author Ali Slagle | Serves 4-6
Ingredients
▪ 2 tablespoons extra-virgin olive oil
▪ 1 medium yellow onion, chopped
▪ 1 teaspoon salt
▪ ¼ teaspoon coarse black pepper
▪ 8 cups chicken broth
▪ 2 bay leaves
▪ 1 teaspoon dried thyme
▪ ¼ cup finely chopped parsley, plus more for garnish
▪ 2 medium carrots, cut into ½-inch pieces
▪ 2 celery stalks, cut into ½-inch pieces
▪ 6 oz dried noodles, such as egg noodles or short pasta
▪ 3 cups shredded, cooked chicken (from 1 rotisserie chicken)
Directions
1. Heat the oil in a large pot over medium heat. Add the onion, season with salt and pepper, and cook until softened but not browned, 5 to 7 minutes.
2. Add the chicken broth, bay leaves and thyme and bring to a boil over high heat.
3. Add the carrots, celery and noodles and cook, uncovered, over medium-high until the pasta is al dente according to package directions, 7 to 10 minutes.
4. Add the chicken and simmer just until warmed, 1 to 2 minutes. Pluck out the bay leaves, stir in the chopped parsley, and adjust seasonings.
Why this soup is healthy
Chicken soup is loaded with nutrients that support the immune system: protein, vitamins C and K, several B vitamins, and water. Studies have shown that chicken noodle soup may help clear nasal congestion and ease cold symptoms.
Classic Tomato Soup
Adapted from cookieandkate.com | Serves 4
Ingredients
2 tablespoons extra-virgin olive oil
1 medium yellow onion, chopped
ingredient_ ½ teaspoon salt
2 tablespoons tomato paste
½ teaspoon dried thyme
2 garlic cloves
1 large can (28 ounces) whole tomatoes, with their liquid
2 cups vegetable broth
½ cup cooked Great Northern beans or cannellini beans, rinsed and drained
1 teaspoon brown or white sugar, to taste
Freshly ground black pepper, to taste
10 to 15 fresh basil leaves (optional)
Directions
1. Heat the oil in a soup pot over medium heat. Add the onion and salt and cook, stirring occasionally, until the onions are tender and turning translucent, 7 to 10 minutes.
2. Add the tomato paste, thyme, and garlic and cook, stirring constantly, until fragrant, about 30 seconds.
3. Add the tomatoes and vegetable broth and stir to combine. Increase the heat to medium-high for a few minutes, and then lower the heat to a simmer. Cook for 30 minutes, maintaining a gentle simmer and stirring occasionally.
4. Remove the pot from the heat and let it cool for a few minutes. Carefully blend the mixture with a hand-held immersion blender (or, transfer the mixture to a blender, and blend in batches if necessary). Add the beans, sugar, and several twists of black pepper. Blend the soup until smooth.
5. Taste and, if necessary, add a little more sugar (to balance out the acidity of the tomatoes). Add more pepper and salt, if needed. Stir in basil, if using, and serve.
Why this soup is healthy
Tomatoes teem with antioxidants like lycopene, which protect cells from damage and help lower the risk of several diseases, including types of cancer and heart disease. Tomatoes are also rich in vitamin A, an essential nutrient for maintaining healthy eyesight.
Turkey, Mushroom, and Wild Rice Soup
Adapted from eatturkey.org | Serves 6
Ingredients
2 tablespoons extra virgin olive oil
1 medium onion, chopped
2 carrots, chopped
2 stalks celery, chopped
3 cloves garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried thyme
8 oz white or cremini mushrooms, sliced
6 cups chicken broth
1 teaspoon salt
¼ teaspoon coarse black pepper
1 cup wild rice
½ cup 2% milk (more, if needed)
Directions
1. Heat the oil in a large pot over medium heat. Add the onion, carrots, and celery and sauté until softened, about 7 minutes. Lower heat if vegetables start to burn.
2. Add the garlic and spices and cook for 1 minute, stirring constantly.
3. Add the sliced mushrooms. Cook for about 10 minutes, until tender and lightly browned, stirring mixture occasionally. Lower heat if mixture starts to burn.
4. Stir in the chicken broth, salt, and pepper.
5. Add the rice. Bring the soup to a boil, then reduce the heat to a simmer, cover, and cook for about 40 minutes, until tender.
6. Add 3 cups of shredded turkey and the milk. Stir to combine and warm through. Add more liquid, if needed. Adjust seasonings. Serve immediately.
Why this soup is healthy
Lower in saturated fat than most red meats, turkey is a heart-healthy protein choice. Turkey’s high protein content helps build and maintain muscle mass, repair tissues, and promote satiety. Turkey also brims with a bounty of essential vitamins and minerals.
Fun Facts About Soup
Soup’s history is riveting. True fodder for the closest available ear!
Neanderthals—no dumb brutes, after all—are thought to be the first people to make soup, possibly boiling animal bones to extract fat to make a broth.
The earliest archaeological evidence comes from ancient pottery found in China (circa 20,000 BC), which shows scorch marks indicating it was used for making soup.
Later evidence from Mesopotamia (circa 6,000 BC) shows a more developed soup with ingredients like hippo meat, sparrows, vegetables, lentils, and spices.
There are only two main categories of soup: thick and clear. It has been said that in the 1700s, a French king, enthralled by his own reflection, instructed his royal chefs to create a soup so clear he could see his reflection in the bowl. And so—voilá—consummé, a refined clear broth, was born.
Campbell’s invented condensed soup in 1897 by removing about half the water, making it easier to store and prepare. It’s the only soup I knew as a kid, and my childhood favorites—tomato, cream of mushroom, and chicken noodle soup—continue to be three of their top sellers.
And now, some quick answers to your most pressing questions:
How much soup do we Americans eat each year? Over 10 billion bowls!
When did slurping soup directly from the bowl end? In the 14th century when stiff ruffles around the neck became fashionable and only a spoon would do.
What is one of the unhealthiest restaurant soups? BJ’s Restaurant’s clam chowder in a sourdough bread bowl has 1470 calories, 42g total fat (14g of that saturated), 85mg cholesterol, and 4680mg sodium (twice the daily recommended amount).