Soups are not only one of the most versatile and nutritious dishes we can enjoy, but they're also incredibly easy to make - a double win for anyone looking to enhance their diet!
Getting Started with Soup Basics
To begin, select up to three vegetables that you love. Cooking and blending these ingredients can transform them into a hearty, nourishing meal. Remember to season your soup well. Adding a super ingredient like turmeric, known for its potent anti-inflammatory properties, can significantly enhance health benefits (Singh, 2017 in Food Reviews International).
Choose Your Vegetables Wisely
Be mindful of the carbohydrate and fibre content of your chosen veggies. Starchy root vegetables such as potatoes, turnips and sweetcorn are higher in carbohydrates and calories. It’s advisable to use just one type of starchy vegetable and combine it with lower-carb, high-fibre options like broccoli, asparagus, cauliflower, and spinach to optimise the nutrient profile of your soup (Slavin, 2005 in Nutrition Reviews).
Enhancing Flavours through Roasting
Roasting certain vegetables can enhance their natural sweetness and overall flavour. Root vegetables like sweet potatoes, carrots, parsnips, and beetroots are particularly delightful when roasted. Small chunks tossed with a bit of extra virgin olive oil and roasted in the oven or air fryer until tender can elevate your soup's taste profile (Farrimond, 2017 in The Science of Cooking).
Balancing Flavours and Textures
Consider the water content and fibre levels of other vegetables; for example, tomatoes and courgettes are very water-rich and low in fibre. Also, be cautious with strong-flavoured vegetables like leeks, onions, or garlic, which can dominate other flavours if used excessively (Page and Dornenburg, 2008 in The Flavor Bible).
Incorporating Proteins
For protein, adding ingredients such as cooked lentils, beans, chickpeas, mushrooms, tofu, or roasted chicken before blending can make your soup more satisfying and nutritious. Use pre-cooked or canned pulses for convenience (USDA National Nutrient Database).
Seasoning and Thickening
Season your soup with a blend of mixed herbs, sea salt, and finely ground black pepper. If you love spice, add some chili flakes. To thicken your soup, a bit of cornstarch or an organic very low salt stock cube can enhance the flavour and texture (The Culinary Institute of America, 2011 in The Professional Chef).
A touch of Decadence
If you desire a touch of creaminess, adding plain yogurt can work wonders. For a dairy-free alternative, consider creamed tofu, which adds a delightful creaminess and protein boost (The Culinary Institute of America, 2011 in The Professional Chef).
For some nutrient packed crunch, sprinkle with seeds, such as sunflower or pumpkin seeds.
SheVive’s Favourite Soups and Their Benefits:
- Chicken, Spinach, and Broccoli Soup
- Carrot, Red Lentil, and Tofu Soup
- Miso Soup with linseed and pumpkin seeds
At SheVive, we specialise in personalised nutrition plans tailored to meet your unique needs. If you're looking to reduce the symptoms of perimenopause, we're here to support you every step of the way!
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