Supercharging Soups: Uncommon Ingredients to Boost Nutritional Value
Gaining nutritional value in your soup is important, especially since it is the go-to dish when you aren’t feeling well or someone else you know needs some type of natural healing. There are some things that you can add to your soup that will improve your nutritional value, although, these ingredients may not be the first things you think of when trying to spruce up your soup.
1. Yogurt
I know, the idea of sweet yogurt in a savory soup may not sound the best, but an unsweetened, plain Greek yogurt can give your soup the creaminess you are looking for without having to make it heavy. This helps also add in additional vitamins and protein that can boost your overall immunity health, especially during cold season.
Yogurt is also ideal for improving your overall digestion, offering natural probiotics.
Gaining nutritional value in your soup is important, especially since it is the go-to dish when you aren’t feeling well or someone else you know needs some type of natural healing. There are some things that you can add to your soup that will improve your nutritional value, although, these ingredients may not be the first things you think of when trying to spruce up your soup.
2. Protein Powder
There are some folks who have dietary restrictions or health issues that prevent them from getting the necessary nutrition needed throughout the day. The addition of protein powder to their meals is essential because it gives a synthetic protein source and also keep your body full.
When you add protein powder to your soup, you can use about a half a scoop, and it is recommended to use powders that either do not have a flavor so that you can mix it in with minimal effect to the taste.
When I mix in protein powder to my soups, I only add it to creamier soups and I mix it with a little water first to get it blended just like I do with cornstarch before adding it back.
3. Almond Slices
While you may have heard of this with Asian soups, you may not have considered adding almond slices to your soup. However, the health benefits of these ingredients are greatly beneficial to your eyes and your vitamin E supplement.
If you or your diners do not have a nut allergy, tossing in a few almonds to your broth-based soups will add a delicious nutty flavor and crispy texture you may not have realized you needed.
My favorite soup to add almost to is broccoli and cheddar soup, because I always feel like I need a crunch in that bowl. The nuttiness of the almost pairs so well with the broccoli and the sharp cheddar cheese. I add it in during the simmer stage unless I am sharing the pot with others. In that case, I add it as a topping.
4. Add in Pesto
The combination of pesto includes pine nuts, olive oil, basil, garlic and parmesan cheese. While it is typically used for pasta. there is lots of nutritional value in pesto and it can be added to soups to compliment the flavor. I love a good dollop of it is Lasagna Soup and also in chicken and wild rice when I need something a little tangy.
I like to keep all my soups heart-healthy, and there is significant nutritional value in pesto. It is packed full of fiber and omega-3 fatty acids, which maintains a healthy heart. This gives these heartier soups more of a balance in the nutritional department.
It doesn’t take a lot to add to the soup, so anything that is calling for a little pesto or parmesan will benefit from adding this to the soup. I do like to make my own pesto though so that I can manage the sodium levels. Some of the store-bought options are high in sodium.
5. Sun-Dried Tomatoes
While you would assume fresh tomatoes would be best for soups, there is some nutritional value in adding in canned sun-dried tomatoes. These blend well with Italian, Mediterranean and even some of my favorite Mexican soups because of the flavor from the dehydrated fruits.
Sun-dried tomatoes are packed full of lycopene and have higher doses than even fresh tomatoes. This is because it is concentrated during the drying process and all of the nutrients are stored. When you add just a tablespoon or two of sun-dried tomatoes to your dish, you can expect not only boost the soup’s flavor but also the nutrients. You will also find these sun-dried tomatoes full of potassium and vitamin K.
If you have been feeling under the weather and need a boost of energy, it is a good idea to add in the sun-dried tomatoes. The only concern I would say is to watch the amount of oil you add to your soups when you add this ingredient. You may want to strain them first and then add in the tomatoes to get some of that excess oil off.
6. Salsa
Whether you make your own salsa or purchase one of your favorites at the market, there is a lot of fresh flavor and nutrients packed into a jar of salsa. All the vitamins you can get from peppers, tomatoes, onions, and garlic are added to your soup to make it thicker and a more nutritious soup.
Salsa is also full of antioxidants, which rid your body of unwanted toxins and could help fight off unwanted diseases. Salsa also has the nutrients necessary to stabilize your blood sugar, which is something you can take advantage of when adding in a cup of it.
I’m going to be honest, I really enjoy a large cup of fresh salsa when I am making either taco soup or chili. After adding the canned veggies for either soup, I add a large jar of salsa before topping it off with seasonings and my ground meat.
Supercharge Your Next Pot of Soup
No matter what soup you are planning to make next, there is at least one ingredient you can add to it that will supercharge the nutritional value of that soup and make it an overall better dish for everyone to enjoy. Just make sure that when you add the ingredient, you are not overly altering the texture or flavor of the soup so that you can still enjoy it.
You can also read:
- Soup and Wellness: Exploring the Healing Properties of Soups
- Beyond the Bowl: Creative Ways to Incorporate Soup into Everyday Meals
- The Cultural Significance of Lentil Soup
- A Deliciously Tasty Slow Cooker Chicken Tortilla Soup Recipe
- Revitalizing Leftover Soups: Creative Ways to Transform Yesterday’s Soup
