In the heart of winter, the soups bring us comfort and warmth. Ideal as an appetizer or as an accompaniment, they allow us to increase our vegetable intake while moisturizing. Although they are full of nutrients, they are rarely rich enough in protein, fiber, and energy to provide a complete and supportive meal. Proteins are essential for maintaining the integrity of the body. As for the tissues, they reduce cravings by prolonging the effect of satiety. A balanced meal should contain a minimum of 15 g of protein and 8 g of fiber. To make your soup a whole dish, add a good dose of legumes and little cereal grains. You can also add a piece of cheese, a boiled egg, a legume salad or a sandwich.
Homemade soups are a great way to reduce food waste by using our old vegetables for cooking them up. Simple to prepare, they come in an infinity of varieties and flavors. Their great advantage over commercial soups is the ability to reduce the amount of added salt. Also, yeast and grilled sesame seeds are great alternatives to salt to enhance flavors without adding sodium.
When time is running out, commercial soups can be impressive choices. However, beware of sodium. Commercial soups are one of the five primary sources of salt in our diet. Opt preferably for a soup that contains less than 15% sodium per serving and base your choice on the quality of the ingredients. No need to worry about the protein and fiber content; you have to improve the nutritional value by combining at least two tips mentioned below.
Tips To Bonify Your Soups
- Add one or more of these ingredients to taste: Lentils or other legumes;
- Grain grains: quinoa, millet, barley, etc.
- Roasted sunflower seeds or other roasted nuts;
- Ground flax or chia seeds;
- Food yeast in a flake.