Healthy hearty soups

Winter is very much soup season – a good soup is delicious, filling and warming and can be great if you’re on a budget too. Almost all vegetables work together in a soup, so you can throw in all the ingredients you have lurking in the bottom of the fridge and end up with something nutritious and tasty too.

A versatile meal, soups can be eaten for lunch or dinner, or even as a snack between meals in a mug. When planned properly, they can make a healthy, balanced meal and be a great way to increase your intake of vegetables.

Soups are usually a low cost per portion, especially when made in bulk, which also makes them convenient to warm up in a hurry or take out and about in a flask.

Here are some tips for building a balanced, nutrient-dense soup from Heart Research UK

Base

A great soup starts with a tasty base. Sauteed onions, celery and garlic make a wonderful starter for most soups. Next, select your stock – homemade is best and the most cost effective as you can make it from leftover meat bones and vegetables. Shop-bought stock cubes can be high in added salt and sugar so if you are using these make sure you choose a low-salt and low-sugar variety or leave it out altogether. You can use herbs and spices to add depth of flavour.

Carbohydrates

White potatoes, sweet potatoes, wholewheat noodles or pasta, and brown rice are all great options for adding to soup. They provide a healthy source of carbohydrates to give you the energy you need to fuel your body.

Vegetables

All vegetables work well in soups – try choosing ones you wouldn’t usually eat to increase the variety in your diet. Butternut squash, parsnips, carrots, cauliflower and broccoli are great options.

Protein

Protein is often forgotten in soups, but it is an important nutrient for growth and repair in the body. It also helps us feel fuller for longer which can help us maintain a healthy weight. Healthy sources of protein include chicken, turkey, fish and low-fat cheeses. Plant based options such as lentils and beans are healthy options, and these are a cheap option for bulking up soups too.