Who doesn’t like a hot bowl of soup in the middle of the winter? It is warm, filling, and can be very nutritious. It is also easy to make.

  • With most soups, you want to start off with a lot of flavor. Think about onions, carrots, celery, mushrooms, pancetta (Italian bacon), or garlic. Pick a few of the above items, and cook it with some olive oil in a pot until lightly browned. This will be the base of your soup.
  • If you’d like to have a thicker soup, sprinkle some flour (about 1/8-1/4 cup) on the browned goodness, and stir for a minute.
  • Then, add your water or stock. I use water, and add my own bouillon to control the amount of sodium and flavor.
  • Add some herbs or spices for some more flavor. Bay leaves, marjoram, thyme, rosemary, sage, citrus zest, and cloves add some nice aromatics. Play around with different flavors, but not too many at once!
  • Now you can search your freezer for vegetables, and your pantry for legumes or gains.
    • Spinach, broccoli, corn, green beans, squash, kale, potatoes–you name it! FYI: The harder the vegetable, the more time it will take to cook. Add vegetables like potatoes, carrots, winter squash, or celery long before greens, or summer squash. Add vegetables like broccoli between the two.
    • If you’re planning on adding lentils (~30 min), barley (~25 min), brown rice (~40 min), dried beans (~70 min), or pasta (~10 min), make sure to give them enough time to cook. Also, add a bit less than you think you’ll need since they will swell quite a bit.
    • Try to make the soup mostly vegetables
  • A great way to thicken a soup or make it creamy without adding calories is to blend/puree some or all of it (This is where an immersion, or hand blender comes in handy).

Try not to add too much salt to your soup, or use a low sodium broth.

The possibilities are endless!

Book an appointment here! Marina Bedrossian, RDN, CDN, CLT is a family holistic dietitian who specializes in nutrition for digestive issues, nutrition for Autism, ADHD, and nutrition for food sensitivities. 


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