Nutrient-rich and Tasty soups for healthy living

Photo from Epicurious

A bowl of soup in chilly winter is what we all crave. Not only are they yummy, full of veggies and other ingredients, but also power-packed with maximum nutrients hence they are remarkable dishes to keep ourselves healthy and fit. You can have them as your meal any time of the day and are also effective as a treatment for cold. 

If you are looking for some of the healthiest yet tasty soups, here is the list:

1. Roasted tomato and veggies soup

Tomatoes not only help in reducing the risk of heart disease and cancer but also are high in the antioxidant lycopene. It is also a rich source of vitamin C and K, potassium, and folate. 

Ingredients: All you need for making this are sliced celery, chopped carrot, minced garlic, chicken broth, fire-roasted tomatoes, chopped zucchini, sliced broccoli/cauliflower, oregano, chopped coriander, salt, green chilies (optional), and black pepper and olive oil.

(Use quantities as per your requirements) 

Procedure: In medium flame, pour some olive oil in a pan and put chopped garlic, onion, carrots, zucchini, broccoli/cauliflower for 5-7 minutes. Next, pour in chicken broth and diced fire-roasted tomato, boiled kidney beans, salt. Cover with lid and let it simmer for 20 minutes. Sprinkle chopped coriander and black pepper on top and serve it hot in a soup bowl.

Photo from EatingWell

2. Creamy Carrot soup

Carrots are highly nutritious,  rich in fiber, beta carotene, vitamin K1, potassium, and antioxidants. Enriched with vitamin A, they are extremely effective for improving eye health and reduce bad cholesterol in the body. carotene antioxidants in carrots have the properties to reduce the risk of cancer. 

Carrots contain 85-95% water and are very low fat, helpful for weight loss. 

Ingredients: Olive oil, chopped carrots, garlic, and onion, chopped celery, cumin seeds, salt, black pepper, lemon juice, parsley vegetable stock/water. 

(Use quantity as per your reqirements) 

Procedure: Heat a large pan and pour in little olive oil. Put chopped onion, garlic, cumin seeds, and salt and let it catch a caramel colour. Put chopped carrots, and saute it for 5-7 minutes. Pour in a fair amount of vegetable stock and stir it for 5 minutes. Cover the pan with a lid and let it cook for 10-15 minutes. Open the lid and check the softness of the carrots. When soft enough, use a blender to blend the entire mixture. Use water as needed and make a paste of medium consistency. Put black pepper, parsley, lemon juice and, mix it well. Serve it hot in a bowl along with crunchy bread. 

Photo from Serious Eats

3. Restaurant-style egg drop soup

Egg drop soup has two main components - eggs and chicken broth. Eggs are rich in nutrients and have the highest quantity of protein, betters levels of good cholesterol, and are a good source of vitamin D. On the other hand, chicken broth is rich in most vitamins from A, C, D, E, K, and vitamin B12, antioxidants, and carnosine. 

Ingredients: chicken broth, ground ginger and garlic, salt, chopped fresh chives, cornstarch, egg, egg yolk and olive oil. 

(Use quantity according to your requirements) 

Procedure: In a pan, add little oil and pour 1/4th of chicken broth with a little cornstarch,  ground ginger and garlic, and salt and saute it for 2 minutes. Add rest 3/4th of chicken broth and let it cook. 

Now in a small bowl, whisk 2-3 eggs. Drizzle egg gradually with a fork into the broth. Add black pepper, salt if required. Cook the entire mixture for 10 minutes approximately until desired consistency is acquired. 

Photo from Yummy Tummy Aarthi

Conclusion

           Soups are great soups of nutrients and have uncountable benefits to our bodies. It can even cure sore throat in the winters and is often drunk to keep your body warm in winters. They also keep you hydrated as it’s mostly water content in it. Soups can be easily prepared at home with seasonal vegetables and readily available ingredients. Most importantly soups can provide you with all sources of nutrients helping you to reach an optimum level of immunity level 

           Let us know which one you would try first in the comments!