Smarter Soups

November 12, 2019
| Created by Heather Lieber, RDN, CD

Quick! Get out the soup pots and start simmering something! The temperatures are dropping which means our need for cozy soups is skyrocketing. Here are nine tips for delicious, satisfying, and nutritious soups as we enter soup season.

  1. Hearty instead of heavy: To make your soups filling and satisfying, try whole grains and lean protein sources instead of heavy cream.
  2. Creamy comfort: Thicken soups by pureeing half of the contents then recombining, or using pureed beans, or potatoes.
  3. Veg it out: It’s no secret that more veggies equals more nutrients, so pile them in!
  4. Keep it colorful: The more natural colors your soup contains, the greater variety of antioxidants
  5. Broth is best: A lower sodium broth or stock makes for a lighter soup than a roux or cream base. Choose stock for a little punch of protein.
  6. Root to stem: Think outside the box and use as much of the plant as possible! (Think carrot peels, broccoli stems, and radish greens)
  7. Whole grains: Adding grains can add the carbohydrates we need for energy but also fiber, B vitamins, vitamin E, and a small amount of healthy fats
  8. Vary your flavors: There is a whole world of flavor beyond salt and pepper. Expand your spice and herb cabinet to experience more complex flavors and lower overall salt content.
  9. Top it off: Toppings add the crunch, freshness, and decoration every good meal deserves (fresh herbs, croutons, green onions, radishes, get creative!)

We hope this gets you excited to create your own soups to keep you warm and cozy this season. For more tips and tricks or to schedule an appointment with a dietitian, contact us at