Reaching those personal goals can be hard, and unhealthy soup ingredients don’t help. They affect all types of soup, so why not create your own hand-picked nutrient-dense bowl of flavor? There are several healthy ingredients for soup you can pick from.
Some healthy soup ingredients are ginger, beans, potatoes, turmeric, and bell peppers. But these aren’t the only ingredients to add to soup, so let’s tuck in!
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💡 Best Healthy Ingredients For Soup
Beans
A power-packed source of protein and fiber. These are perfect healthy ingredients to add to soup. Beans, like chickpeas, black beans, and lentils, are a great source of plant-based protein and fiber. While adding a delicious heft to soups, they also help with digestive health and blood sugar levels.
Potatoes
You can’t gloss over this pantry ingredient for soup. Potatoes are beacons of flavor, versatility, and nutrition. They’re rich in vitamins C and B6, potassium, and dietary fiber. Potatoes are also one of the best ways to make soup creamy and delicious through their complex carbohydrates in the form of starch.
Quinoa
Quinoa is one of the healthiest ingredients to add to soup. It’s a complete protein that packs everything a human diet needs! Nine essential amino acids, gluten-free, high in fiber, vitamins, minerals, and antioxidants. Quinoa is a chock full of everything you need to make the healthiest soups.
Turmeric
Stemming from the ginger family, this golden spice packs your soup with a delicious warm, earthy flavor and some power-boosting nutrients. Turmeric is rich in curcumin, a potent anti-inflammatory and antioxidant compound. A perfect yellow hue of flavor for your soups!
Garlic
An ingredient that will never fail you. Garlic is the perfect healthy ingredient to add to soup, as it’s not only universal in use but packed with allicin. This compound is a rich source of health that has CVD protection, antioxidants, anticancer, antimicrobial, anti-asthmatic, immunoregulator, and blood pressure-lowering properties.
Ginger
There’s nothing like the smell of fresh-cut ginger. It has that zing to it that’ll give your soup a much-needed boost of, well, everything! Asian-inspired soups use this spice for its spicy, peppery, and earthy taste while also providing some tasty health benefits. They have anti-inflammatory properties, aid in digestion, combat nausea, and may support immune function.
Tomatoes
A fruit or a vegetable? Whatever you see it as, tomatoes are delicious ways to thicken soup. These healthy soup ingredients are stuffed with antioxidants, vitamins, and minerals. This doesn’t even include the rich, tangy flavor they give your meal. Fresh and canned versions are quick and convenient pantry ingredients for soup.
Bell Peppers
Crunchy, colorful, and deliciously packed with nutrients, bell peppers are the perfect healthy ingredients for soup. They have that sweet and tangy flavor with a splash of spice coupled with doses of vitamins and antioxidants.
Lean Protein
Lean and mean, these proteins are the perfect splash of flavor and health to your soups. Ones like chicken, turkey, tofu, and even bison can be added as soup toppings. They support muscle growth and have essential amino acids necessary for various bodily functions.
Whole Grains
Whole grains = a whole diet. These fiber and carbohydrate-packed grains like barley, brown rice, or farro are some of the best healthy ingredients for soup. These provide essential vitamins and minerals while also helping your digestive tract. A high-fiber treat for your meal!
Fresh Herbs
You can’t go wrong with some fresh herbs. Tossing some in to garnish your soup will give it a delicious burst of freshness and nutrition. Herbs like parsley, cilantro, and basil are rich in antioxidants and vitamins while being zero in terms of calories and sodium.
Leafy Greens
While being great ways to make soup less salty, these leafy green are a nutrient-dense source of flavor and health. Greens like spinach, kale, and Swiss chard are low in calories and provide vitamins A, C, and K, along with antioxidants that support overall health.
🧐 FAQs
A filling yet healthy soup includes a balance of proteins, fibers, and healthy fats. Ingredients like beans, lentils, and whole grains add bulk and nutrients. Adding lean meats or tofu can boost protein levels. Include plenty of vegetables to ensure the soup is nutrient-dense and satisfying.
Use lean chicken breast instead of thighs or drumsticks to reduce fat content. Incorporate more vegetables, such as carrots, celery, and spinach. Opt for low-sodium broth and add whole grains like quinoa or barley for added nutrients and fiber.
For weight loss, focus on ingredients high in fiber and low in calories. Include vegetables like broccoli and cauliflower. Legumes such as chickpeas and black beans add protein and fiber, keeping you fuller longer. Avoid high-calorie additions like cream or excessive cheese.