How to Make Hearty and Healthy Vegetable Soups
According to research from Pennsylvania State University, replacing two snacks a day with soup resulted in 50 percent greater weight loss among overweight individuals following a calorie-restricted diet. Healthy soups chock full of hearty vegetables and whole grains can play an important and delicious role in your diet. Soups are easy to make and convenient to eat any time of the day. With just a few ingredients from your pantry or refrigerator, you can concoct your own favorite vegetable soup recipes. Does this Spark an idea?
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Things You'll Need
- Stockpot, soup kettle or large saucepan
- Assorted vegetables
- Meaty soup bones (optional)
- Seafood shells (shrimp, lobster, clam) (optional)
- Bony poultry pieces (optional)
- Soup starch additions (barley, pasta) (optional)
- Salt and freshly ground black pepper
- Herbs and spices
Instructions
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Make the Base
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1
Coarsely chop 4 to 6 cups of assorted vegetables such as onions, tomatoes, cabbage, spinach, leeks, carrots and celery. Place them in a stockpot or large saucepan and cover with 3 qt. of water.
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2
Add 1 lb. or more of meaty soup bones or bony chicken pieces, such as wings and necks. For a seafood broth, use seafood shells.
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3
Add seasonings to the broth such as garlic cloves, bay leaves, parsley and whole peppercorns. Bring the pot to a boil. Reduce heat, cover and simmer for 2 to 3 hours.
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4
Remove the bones and large shell pieces. Line a colander with cheesecloth or use a fine mesh sieve to strain the broth. Discard the contents of the colander.
Hearty Additions
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5
Heat extra virgin olive oil in a large soup kettle or saucepan over medium heat. Saute onions for 2 minutes. Add your choice of celery, carrots, leeks, mushrooms, and cabbage. Use about 1/8 to ¼ cup of each vegetable per serving. Cover and cook for about 2 minutes.
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6
Add 1 to 2 cups of soup stock per serving to the pot. Add longer-cooking healthy grains, such as barley, if desired. Add hearty vegetables such as canned beans, dried lentils, new or sweet potatoes and winter squash.
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7
Prepare additional vegetables, chopping into bite-sized pieces where required. These may include asparagus, green beans, peas, corn and canned tomatoes. Add them to the soup.
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8
Add 1 cup or less of whole wheat pasta. Leave fast-cooking vegetables like broccoli or peas (or other vegetables that you prefer al dente), for the final 2 minutes.
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9
Taste the soup and adjust the seasonings. Add a pinch of salt, freshly ground pepper, dried oregano and dried basil to the pot, as desired.
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1
Tips & Warnings
To keep the fat and calories down, use a broth, rather than a cream base, in healthy vegetable soups.
The vegetables used to flavor the broth are largely void of flavor and texture after boiling. Discard or compost them.
To de-fat the broth, refrigerate it until the fat rises and congeals on top. Remove it and discard.
You can use canned broths, or packaged or frozen soup bases. Purchase low-sodium products for a more natural flavor minus the health compromising properties of excessive salt.
For a vegetarian broth, do not add meat, poultry or seafood. Instead, include a large amount of spinach and a leek for more intense flavor.
Beans are nutritious and add protein to your soups. Use canned beans to reduce cooking time.
References
Resources
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