Nutritionists explore tips to ensure tasty soups with the real effect of a balanced meal
If you are the kind of person who can’t see the temperature dropping and already wants to have a nice dinner soupYou’ll love knowing that, with the right steps, you can make a huge improvement in recipes to make them a meal with more nutrients and substance.
Amanda Figueiredo, a USP clinical nutritionist, confirms that soups can be a great meal and still be low in calories, depending on the ingredients you choose. “If prepared with the right ingredients, soup can be a complete, delicious and, above all, diet-friendly meal, without compromising weight loss or weight maintenance,” says the expert.
Natalia Barrosnutritionist with Master of Science at UNIFESP and founder of NB Clinic, also supports the soup team with technical arguments: “Vegetables are important sources of vitamins and minerals, such as vitamin C, vitamin A, potassium and folic acid, while whole grains and legumes add fiber to the diet, promoting digestive health and satiety,” he teaches.
6 steps to make healthy soup
Below, the professionals show you 6 steps to prepare the perfect soup at home, rich in flavor and nutritional power.
Nutritional basis
Start with a good homemade broth. It can be vegetables, chicken or meat. Prepare it by cooking bones or carcasses in water for a few hours with vegetables (carrots, onions, leeks, celery) and aromatic herbs (bay leaves, thyme, parsley), to ensure a broth rich in flavor and nutrients. “Avoid industrialized broths, because they have a high sodium content, which increases blood pressure), are rich in preservatives, additives and trans and saturated fats, as well as having no nutritional value”, emphasizes Amanda.
Variety of vegetables
Add a variety of vegetables to ensure diverse vitamins and minerals. Carrots, squash, sweet potatoes and zucchini are great options. Cut them into small pieces so they cook faster and release all their nutrients into the broth.
Whole grains and legumes
Including grains like quinoa, barley or lentils can make the soup or broth heartier and increase the fiber content, helping with satiety. They also add an interesting texture to the dish.
Lean protein
Add protein sources such as shredded chicken, lean beef, fish or tofu. These ingredients help muscle recovery and keep you feeling full longer. Remember to cook the proteins well so that they are integrated into the broth. “By prioritizing nutrient-dense ingredients, such as a variety of vegetables, lean meats, and healthy sources of fats and carbohydrates, you can promote not only overall health, but also fertility and reproductive health,” reflects Natalia Barros.
Fresh spices and herbs
Garlic, onion, ginger, turmeric and other spices are great for flavoring and have anti-inflammatory properties. Fresh herbs like coriander, parsley, basil and chives not only add flavor but also increase nutritional value.
Finalization and presentation
Finish with a special touch, like toasted pumpkin seeds or some grated cheese. In addition to adding a crunch, these ingredients add more nutrients and make the soup even more appetizing.
Recipe tip
ingredients
- 1 liter homemade broth (vegetable, chicken or meat)
- 2 carrots chopped
- 1 medium sweet potato, chopped
- 1 chopped courgette
- 1 cup cooked quinoa
- 200g minced chicken breast
- 2 cloves garlic, minced
- 1 medium onion chopped
- 1 piece grated ginger
- Salt and pepper to taste
- Fresh herbs to taste (parsley, coriander, basil)
- Extra virgin olive oil to finish
Preparation method
In a large pan, heat a drizzle of oil and sauté the onion, garlic and ginger until golden. Add the chopped vegetables and sauté for a few minutes. Add the homemade broth and cook until the vegetables are soft. Add the shredded chicken and cooked quinoa, mixing well. Season with salt, pepper and fresh herbs. Finish with a drizzle of olive oil before serving.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
