When the temperatures drop and the days get shorter, nothing hits the spot like a bowl of warm soup. A bowl of soup is always a healthy way of including all the veggies, even the ones u don’t love to have as it is. Nutritionists urge us to eat five portions of fruit and vegetables a day but it can be difficult to hit these targets. A bowl of soup is one excellent way to make sure you are getting at least two of those portions.
Soups are always a mixture of tastes that can provide you with more than one vitals like vitamins, minerals on a whole. It is one of the unique way having a healthy diet without compromising your taste buds. The type of soup you choose to eat can have a significant impact on your diet. When you are picking a soup it is important to look for ones that contain vegetables for vitamins and nutrients, and beans or pasta for slow-release carbohydrates to give you energy throughout the rest of the day.
Here we can see some healthy soup recipes that once you tried becomes your favorite on your everyday dinner table,
Black Bean Soup
Calories: 216 per cup
• 1 pound black beans
• 2 bacon slices, chopped
• 1 cup chopped onion
• 3/4 cup chopped carrot
• 3/4 cup chopped celery
• 2 garlic cloves, minced
• 1 jalapeño pepper, seeded and minced
• 4 (14-ounce) cans fat-free, less-sodium chicken broth
• 1 (28-ounce) can crush tomatoes, undrained
• 1/3 cup minced fresh cilantro
• 2 tablespoons fresh lime juice
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 3/4 cup reduced-fat sour cream
1. Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours or overnight. Drain and rinse beans.
2. Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving drippings in pan.
3. Add onion, carrot, and celery to drippings in pan; sauté 10 minutes or until tender. Add garlic and jalapeño; sauté 2 minutes. Add beans, bacon, broth, and tomatoes; bring to a boil.
4. Cover, reduce heat and simmer 1 1/2 hours or until beans are tender. Place 4 cups soup in a blender or food processor; let stand 5 minutes. Process until smooth; return pureed soup to pan. Stir in cilantro, lime juice, salt, and pepper. Serve with sour cream.
Just one cup of this hearty soup packs a whopping 29 grams of protein. Serve with your own homemade chips by cutting four corn tortillas into 1/4-inch strips and baking at 350 degrees for 10 minutes.
Calories: 296 per cup
• 2 teaspoons olive oil, divided
• 12 ounces skinless, boneless chicken breast, trimmed and diced
• 1 cup prechopped onion (find at the salad bar)
• 1 cup prechopped green bell pepper (find at the salad bar)
• 2 garlic cloves, minced (1 teaspoon)
• 3/4 teaspoon ground cumin
• 3/4 teaspoon chili powder
• 2 (14-ounce) cans fat-free, less-sodium chicken broth
• 1 (14.5-ounce) can dice tomatoes, undrained
• 1/3 cup chopped fresh cilantro
• 1/2 cup coarsely crushed baked tortilla chips (such as Tostitos)
• 1/2 cup shredded reduced-fat Mexican blend cheese
• 6 lime wedges (about 1 1/2 limes)
1. Heat 1 teaspoon oil in a nonstick Dutch oven over medium-high heat. Add the chicken, and cook, stirring often 3-4 minutes or until browned. Remove to plate, and cover.
2. In the same pan, heat remaining 1 teaspoon oil on medium-high. Add onion, bell pepper, and garlic. Cook, stirring often, 5 minutes or until softened. Stir in cumin, chili powder, broth, and tomatoes. Bring to a boil. Reduce heat, and simmer 5 minutes.
3. Return the chicken and juices to the pan and simmer 3 minutes or until heated through. Stir in cilantro.
4. Ladle soup into serving bowls; top with crushed tortilla chips and cheese. Serve hot, with a lime wedge on the side.