Soup has a reputation for having almost god-like magical healing powers. Unfortunately, many soups that can be bought in stores aren’t what they seem, and contain unnecessary amounts of sugar, trans fat and salt. Luckily, soup is just about one of the easiest things to make at home. Here is how to make healthy homemade soup, using just 3 ingredients as a base to go on and make any kind of soup you want.
1. BROTH, SUCH AS CHICKEN OR VEGETABLE
The broth of a soup is its main component. Every cup of broth = about 1 cup of soup, especially considering how thin the other two main ingredients are. Look for low-salt options and go for the vegetable broth for added health benefits.
2. OLIVE OIL
Although other oils can be used, olive oil is one of the healthiest, if not the very best in that regard. It’s rich in antioxidants, monounsaturated fats, and of course, anti-inflammatory properties, helping make your dish exactly what many believe soup to be good at – healing colds. For about one cup of broth, add about 1 tbsp to 1/4 cup olive oil.
3. LEMON JUICE
Lemon juice helps to add the necessary zest and added flavour to the soup, while providing loads of health benefits in the process. Useful for colds and sore throats, lemon juice also has benefits to the digestive systems, oral health, and contains high amounts of Vitamin C. For about one cup of broth, add in about 1-2 tbsp of lemon juice. This number can easily be higher or lower, depending on how lemony you want your dish.
So those are the three essential ingredients to soup, but what about the rest? How do you make your soup taste even better? Consider adding in the following essential ingredients and spices.
- Minced or green onion
- Beans, Lentils, Chickpeas
- Salt and black pepper
our favourite recipe
- 1 cup chicken broth
- 1/4 cup olive oil
- 2 tbsp lemon juice
- 2 tbsp garlic (about 5-6 garlic cloves)
- 1 tbsp green onion or minced onion
- 1 chicken breast
- 1/2 cup black beans or kidney beans
- 1/4 cup carrots and celery
- 1/4 cup barley
- 1 tsp ground turmeric
- 1/4 cup finely chopped parsley
- 1 tbsp whole-wheat flour as a thickener (if the soup is too thin for you).
Cook the chicken and vegetables ahead of time, such as steamed carrots/celery/beans, and pan-roasted chicken. This can also be done while the soup is being made, but be careful of the soup separating from being overcooked.
So there it is! How to make healthy homemade soup, using just 3 ingredients as a base to go on and make any kind of soup you want. Soup is one of the easiest, and simultaneously healthiest dishes that you can make at home, at a very low cost. With these 3 ingredients and our other suggestions of what to put in your dish, you’ll be able to make any kind of soup you want, and never have to buy canned soup from the store ever again. Be sure to check out more of our Nutrition and Player Education articles. Thanks for reading and see you soon!