How to Build a Healthy Soup
Soups are my winter staple. My hearty, delicious, flavorful, favorite type of cold weather meal. Think about it..
Lean proteins, vegetables, olive oil, maybe a little cheese. Basically a salad with some hot flavorful broth.
I use soups not only to fill me up but to also have leftovers of a warm meal that will last me a few days. Plus, all my soup recipes can be made in 1 pot —easy clean up!
I am going to share with you my soup formula. I use this formula to make many different soups. It is basically a 5 step method that you can apply to almost any soup recipe.
If you try out this method let me know! Tag us on Instagram @nutritioncounselingne!
Step 1: Choose a protein
Ground meat (turkey, beef, chicken, etc.), chicken breast, chicken thighs, turkey, pork tenderloin, stew beef, etc.
Brown in a heavy bottomed soup pot with olive oil, salt, pepper and whatever other seasoning you want (Italian seasoning, cumin/coriander, etc.).
When brown and cooked through remove and set aside on a plate.
Shredded leftover meat (chicken, pork, turkey, pot roast, etc.)
Shred or cube and set aside.
Legumes, dried or canned (lentils, beans, split peas, etc.)
Dried legumes, cook to package instructions.
Step 2: Choose a variety of vegetables
Dice your vegetables to a uniform size. Some great options would be onions, garlic, carrots, celery, bell peppers, zucchini, summer squash, mushrooms, eggplant, broccoli, sweet potato, winter squash, etc.
Add diced veggies to the pan when the meat has been removed.
Sauté until onions are translucent and other veggies start to get tender.
Taste and season with salt and pepper and same seasoning used on protein.
Step 3: Deglaze
Use a flavorful liquid like white or red wine, sherry, chicken/beef/vegetable stock, balsamic, Worcestershire (use less salt when seasoning if using this), etc.
When veggies are tender add 2 rounds of the pan with a flavorful liquid. Scrape the bottom of the pan with a wooden spoon to get up all the fond (flavorful brown bits that stick to the bottom of the pan) then add the meat to the vegetable mixture.
Step 4: Add your liquid and simmer
Use a liquid such as low sodium chicken/beef/vegetable stock, canned diced/whole/pureed tomatoes, pureed cauliflower, coconut milk etc.
Add in as much or as little as you want and choose organic when possible
Taste and season if necessary
Step 5: Add your final freshness
Spinach, basil, parsley, tarragon, baby kale, etc.
Small amount of freshly grated parmesan or pecorino
Add a little freshness to a hearty bowl of soup for a burst of flavor
Should be added right before serving!