Free Ebook

Simply subscribe to ZoeBingleyPullin.com and we will send your eBook directly to your inbox.
Email address
First Name
Last Name
Your email will never be shared
was successfully added to your cart.
Health TipsRecipe

Winter soups – how to make soup into a nourishing meal!

By 28/05/2019 No Comments

This Saturday 1st June, marks the official start of winter in Australia!

A common go to meal during winter, for both warmth and comfort is soup! I am personally a big fan of soup because you can add so much goodness and flavour into each pot and I find it’s a healthy option to have on hand for those busier than usual weeks.

However, not all soups are created equal and not all offer a healthy balanced meal. In this weeks newsletter I will be covering what to look out for to ensure your soup is a nourishing meal along with sharing one of my favourite soup recipes.

How to make soup into a nourishing meal

A ‘balanced’ meal is one, which contains a source of carbohydrates (preferably complex), protein, healthy fats and for added health benefits, a decent serve of vegetables.

Some common soup ingredients which fit in each category are:

Carbohydrates: sweet potato, chickpeas/other legumes, rice, quinoa, barley, wholegrain pasta, brown rice or soba noodles, corn and green peas + also consider the bread being served with soup and opt for a wholegrain variety.

Protein: chicken, legumes, tofu, beef, lamb, fish, yoghurt, eggs.

Healthy fats: extra virgin olive oil, hemp seed oil, nuts/seeds, avocado – nice sprinkled/drizzled on top.

Vegetables: tomatoes, eggplant, pumpkin, zucchini, celery, kale, spinach, carrot, cauliflower, broccoli, onion etc.

Some nutritional extras include: herbs and spices – coriander, parsley, turmeric, paprika, chilli, ginger, garlic and miso paste.

When looking at soup recipe or considering buying a soup, do a mental check of the above to see if the soup has the makings of a balanced meal.

If purchasing an instant soup, things to look out for:

  • Protein content – ideally meals should have around 20-30g protein, this is unlikely for pre-made soups. Try serving with 2 x boiled eggs, add some high protein yoghurt or nuts/seeds for a protein boost.
  • Added sugars – a little bit of honey is ok to balance the flavours, but if sugar is one of the top 5 ingredients, I would look for a better option.
  • Saturated fat – a type of fat to limit in the diet, aim for less than 4-5g per 100g if possible.
  • GMO ingredients – avoid where possible.
  • Numbered added thickeners and preservatives – limit where possible.

 

Tomato, Quinoa and Kidney Bean Soup with Harissa

Serves: 2
Pre: 10-15 minutes
Cooking: 10-15 minutes

Ingredients
Bean Soup
½ red onion, finely chopped
1 garlic clove, crushed
½ cup celery, finely chopped
1L vegetable stock
250g tomatoes, fresh and roughly chopped with skin and seeds
1 x 400g tin organic kidney beans, drained and rinsed
¼ cup quinoa
½ cup chopped fresh mint, roughly chopped
½ cup chopped fresh coriander, roughly chopped
1 cup baby spinach leaves
Harissa Sauce
¼ cup EV olive oil
2 tbsp. lemon juice
2 tsp. of harissa or chilli
1 small clove garlic, crushed

Method
In a large saucepan sauté the onion, garlic and celery till soft. Add the stock, kidney beans, tomatoes, quinoa, spinach, mint and coriander. Mix thoroughly and simmer for 10-15 minutes. With a food processor or stick blender, blend the soup until smooth, optional.

Place all the harissa dressing ingredients in a large jar and shake well to combine.

Serve the soup with the harissa dressing drizzled on top.

For more healthy recipes, you can purchase a copy of my Falling in Love with Food cookbook HERE.