Soups and stews are a great way to fit many nutrients into a single bowl. They can be endlessly customized with spices, ingredients, and toppings. Recipes range from bare and basic to loaded and decadent. Here are some tips to make your soups and stews more health-friendly:

1. Load Up on Vegetables

●      Use a variety. Adding lots of colorful veggies like carrots, celery, spinach, kale, zucchini, bell peppers, and tomatoes increases the fiber, vitamins, and antioxidants in your soup or stew.

●      Blend for creaminess. For creamy soups, puree cooked vegetables like cauliflower or sweet potatoes; use in place of heavy cream. This adds thickness and a nutrient boost without extra fat and can be a great way to “hide” them from yourself or others!

2. Choose Lean Proteins

●      Pick low-fat meats. Use chicken breast, turkey, lean beef, or pork instead of fattier proteins like sausage or 80/20 ground beef.

●      Go plant-based. Beans, chickpeas, and lentils are packed with protein and fiber, making them perfect for hearty soups and stews without added saturated fats.

3. Cut Back on Salt

●      Use low-sodium broths. Choose low-sodium or homemade broths to reduce excess salt. Or dilute regular broth with water to lower the sodium content.

●      Flavor with herbs and spices. Boost flavor with fresh or dried herbs (like basil, thyme, and rosemary), garlic, onions, ginger, and spices (such as cumin, paprika, or turmeric) instead of relying on salt.

4. Add Whole Grains or Fiber

●      Swap refined grains for whole grains. Use whole grains like brown rice, quinoa, unpolished barley, or whole-wheat pasta instead of white rice or regular pasta. This adds fiber and extra nutrients.

●      Increase fiber with legumes. Lentils, split peas, or beans are fiber-rich. Fiber helps you stay full longer and promotes healthy digestion.

5. Use Healthy Fats

●      Choose healthy oils. If you need to sauté ingredients, use heart-healthy oils like olive oil or avocado oil instead of butter or lard.

●      Skim off excess fat: After cooking, let the soup or stew cool slightly and skim off any visible fat from the surface. This can reduce the overall fat content, especially if you’re using meat.

6. Be Mindful of High-Calorie Ingredients

●      Limit high-calorie toppings. If you like to top your soup with cheese, sour cream, or croutons, use smaller amounts or swap for heart-healthier toppings like fresh herbs, a sprinkle of nuts or seeds, or a dollop of nonfat Greek yogurt.

●      Swap high-fat dairy for lower-fat versions. Full-fat milk and cream provide more calories and saturated fat than lower-fat versions. Pick nonfat evaporated milk or plant-based milk for lighter options.

Soups and Stews to Try:

Easy Taco Soup- The Real Food Dietitians

Carrot and White Bean Soup with Harissa Sesame Oil, Justine Doiron

Zuppa Toscana with Cauliflower and Kale- DiabetesFoodHub.org