Delicious soups are a staple during fall and winter, but not everyone feels full after having a bowl of soup. If you want to satisfy even your pickiest dinner guests, try these four simple tricks that will turn soups into filling fiber- and protein-rich entrees.

Add wilted greens

Sauteing leafy greens leaves you with a pile of wilted veggies, but this is a good thing if you’re trying to sneak in more superfoods into your kids’ plates. Wilt lots of leafy greens into different kinds of savory soups to add more fiber.

Try adding neutral leafy green vegetables like spinach the next time you’re whipping up some soup. If you want something with a kick, add more flavorful leafy greens like arugula, kale, or peppery watercress.

Leafy greens also add roughage to soup that will make you feel full longer.

Blend in hulled hemp seed

Hulled hemp seed goes well with blended soups or anything with a creamy base. It’s full of plant-based protein and 30 grams of hemp seeds (around two to three tablespoons) contains at least 11 grams of protein. This superfood contains complete protein, with all of the amino acids that you need to function optimally.

Additionally, hemp hearts contain healthy fat like omega-3s. A 30-gram serving of hemp hearts contains 15 grams of “good” fat, and both protein and fat ensure that you feel full even if you’ve only had soup for dinner.

If you’re making blended soups, add a couple of spoonfuls of hemp hearts into the blender with everything else you’re preparing. When cooking a cream-based soup, blend the hemp hearts with the base liquid that you’re using such as non-dairy milk or vegetable stock before following the rest of your recipe.

Lastly, hemp seeds won’t change the taste of whatever soup you’re making so feel free to add them.

Add legumes

This trick is similar to the one for hulled hemp seeds. There are different kinds of legumes and all of them will make soups creamy, tasty and hearty.

Use chickpeas if you’re making Middle Eastern or Indian soups. If you’re preparing Mexican soups, use black and pinto beans instead.

Legumes are also rich in fiber and protein that help promote satiety.

Experiment with different toppings

Toppings are more than just garnish when you’re preparing soup. Topping can give a variety of textures to soups, and this makes you psychologically more satisfied with what you’re eating even if it’s not fatty or salty.

And if you use the right ingredients, your soup will be full of healthy fat, fiber, and protein.

Try using these delicious superfoods as toppings the next time you’re making soup for dinner:

• A fried egg
• A handful of slivered beets or carrots
• Lightly toasted nuts and seeds
• Sliced avocado
• A spoonful of rice or quinoa
• Torn herbs
• Shredded pastured rotisserie chicken

Adding these ingredients to soup will help keep you full longer, but you don’t have to feel guilty because these superfoods are also good for your overall health.

Tasty soup recipes

Here are some recipes that you can try if you want to make soup that will help fight the winter blues.

Chunky potato leek soup

This healthy recipe for chunky potato leek soup contains less fat and butter. It’s perfect for cold winter evenings!

Ingredients for 8 servings:

• 1 can (12 ounces) of fat-free evaporated milk
• 5 cups of diced potatoes
• 4 cups of reduced-sodium chicken broth or vegetable broth
• 1-1/2 cups of fat-free milk
• 1 medium onion, chopped
• 3 tablespoons of whole wheat flour or nut flour
• 2 tablespoons of olive oil
• 3/4 teaspoon of salt
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of pepper
• 1/8 teaspoon of hot pepper sauce
• 1/8 teaspoon of Worcestershire sauce
• 2 medium leeks, coarsely chopped
• 2 bay leaves
• A dash of ground nutmeg
• Olive oil

Preparation:

1. Add some olive oil to a pan, then cook the leeks and onion for five minutes or until tender and just beginning to brown. Set the leeks and onions aside.
2. In a large saucepan, cook the flour and garlic powder in oil for about two minutes or until lightly browned. Gradually whisk in the broth.
3. Stir in the bay leaves, salt, pepper, pepper sauce, Worcestershire sauce and nutmeg. Bring to a boil and cook for one to two minutes or until the mixture thickens.
4. Stir in the potatoes and leeks then return to a boil.
5. Reduce the heat, then cover and simmer for 15 to 20 minutes or until the potatoes are tender.
6. Stir in the milk and evaporated milk then heat through.
7. Discard the bay leaves before serving.

Wild rice mushroom soup

This wild rice mushroom soup also includes savory turkey sausage.

Ingredients for 8 servings:

• 1-1/2 cups of water
• 1 cup of whole milk
• 1/2 cup of uncooked wild rice
• 1/3 cup of whole wheat or nut flour
• 1 carton (32 ounces) of reduced-sodium chicken broth, divided
• 8 ounces of smoked turkey sausage, sliced
• 2 tablespoons of butter
• 1 large onion, chopped
• 1/2 pound of sliced fresh mushrooms
• 1/4 teaspoon pepper

Preparation:

1. In a small saucepan, combine the wild rice and water then bring the mixture to a boil.
2. Reduce the heat, simmer and keep it covered until the rice is tender for about 40 to 45 minutes.
3. In a large saucepan, cook and stir the sausage over medium heat until lightly browned for three to four minutes then remove from pan.
4. Mix the flour and half a cup of broth until smooth. In the same pan, heat the butter over medium heat then saute the onion and mushrooms until tender for about four to five minutes.
5. Add the remaining broth to the pan and gradually stir in the flour mixture. Bring to a boil then cook and stir until slightly thickened for around two to three minutes.
6. Add the milk, pepper, rice and sausage. Heat through and stir occasionally.
7. Ladle onto soup bowls and serve.

Winter veggie soup with garbanzo beans, quinoa and squash

This simple winter veggie soup recipe combines squashes and root vegetables with garbanzo beans and quinoa.

Ingredients for 4 servings:

• 4 cups of vegetable broth
• 4 cups of water
• 2 cups of cooked garbanzo beans
• 2 cups of cooked quinoa (Optional)
• 1 small butternut squash (acorn squash or kabocha will also work), peeled, seeds removed and cubed
• 2 small sweet potatoes, cubed
• 3-4 small carrots, diced
• 3 garlic cloves, minced
• 3 tablespoons of olive oil
• 1 tablespoon of dried parsley
• Salt and pepper to taste

Preparation:

1. Combine the minced garlic, olive oil and the chopped vegetables in a large pot. Stir to combine, then cook over medium-high heat until the vegetables start to soften or for at least six to eight minutes.
2. Stir in the vegetable broth, water, parsley and salt and pepper to taste. Bring the soup to a boil.
3. Partially cover the pot, then simmer on medium heat until the vegetables are tender when pierced with a fork for at least 20 minutes.
4. Taste the soup and add salt as needed.
5. Stir in the cooked garbanzo beans and quinoa, then cook for five more minutes.
6. Ladle onto soup bowls and serve.

Boost your fiber and protein intake with delicious soups full of tasty ingredients like legumes and leafy greens.

Sources:

MindBodyGreen.com

TasteOfHome.com 1

TasteOfHome.com 2

EatingRules.com