It’s officially soup season and we’re sharing with you some ways to make your soup pack a punch with nutrient dense foods that will also help support your immune system!
🍲 Start with a base like chicken, turkey or beef stock - we’re also a fan of broths like vegetable, chicken, turkey, beef, and bone broths. Bone broths will up your protein content and are also great for gut health, which in turn, is great for boosting your immune system!
🍲 Then add in your protein sources. Things like black beans, garbanzo beans, pinto beans, and lentils all provide fiber as well as many other beneficial micronutrients like folate, manganese, and copper. Meat proteins like chicken, turkey, and beef are also great options.
🍲 Soup is also a great way to sneak in vegetables that otherwise picky eaters might not eat. We love adding in greens such as spinach and kale. Other vegetables that are great add-ins are squashes like butternut, spaghetti, and zucchini. Adding in mushrooms, green beans, onions, carrots, corn, and celery are also a great way to add in flavor while also giving you tons of added nutrients. We love using fresh ingredients when possible, but opting for frozen vegetables can speed up your prep time!
🍲 Don’t forget your spices! You can give your soups great ethnic variety by adding in cumin and turmeric together to give an Indian feel. Garlic, ginger, and coriander for a Thai inspired flavor. Adding in paprika to a tomato base can lend a Mexican or Spanish flavor, and basil and oregano together can give you a more Italian style soup. Not only do spices add in flavor, certain spices like turmeric have anti-inflammatory benefits as well.
🍲 It’s also fairly easy to double or even triple most recipes which allows you to portion and freeze the leftovers easily for nights when you’re short on time...your future self will thank you!