January 24, 2013
As I'm writing this it's 19 degrees (with a so-called "real feel" of 4) here in New York, and the entire top half of the country looks pretty chilly from the weather maps. In other words, it's soup weather! Aside from warming you up, soup offers a great way to stay hydrated when the last thing you want is a glass of ice water. Plus, studies have shown that starting a meal with a filling, low calorie soup can help you feel satisfied and prevent overeating. I'd bet the same is true for making a whole meal of a largely vegetable-based soup, and that seems a bit more realistic for weeknight dinners that having a soup course, no matter what they do on Downtown Abbey. Here are six healty soup recipes that are also quick and easy enough to make for dinner tonight: Chickpea Soup (pictured): Chickpeas are a good vegetarian source of iron (as well as folate and manganese), while broccoli and other cruciferous vegetables contain cancer-fighting compounds. Both ingredients are excellent sources of fiber. Tortilla Soup with Chicken and Lime: You can't go wrong with chicken soup (as Tanya mentioned recently, chicken soup really can reduce cold and flu symptoms) and this one is superfast since the boneless chicken breast pieces cook right in the broth. Umbrian Fish Soup: This heart healthy stew takes less than an hour to make and can be made with a wide range of fish, including inexpensive and easy-to-find tilapia. Moroccan Beef Stew: This recipe calls for tenderloin, one of the leaner cuts of beef, so you get plenty of protein and iron without too much saturated fat. Vegetables and chickpeas provide lots satisfying fiber. In addition, both beef and chickpeas are good sources of mood-enhancing vitamin B6. Roasted Carrot Soup with Dukkah Spice and Yogurt: Carrots are a very good source of fiber, and vitamins A, C, K, and potassium--not a bad nutritional profile for a vegetable that tastes like candy, especially when roasted. The yogurt topping provides probiotics (which may help fight the flu and colds), as well as protein and calcium. Add whole grain rolls to round out the meal. Three-Greens Soup with Spinach Gremolata: The leafy greens in this soup deliver a serious dose of vitamins and antioxidants, while potatoes add heartiness and vitamin C and the pine nuts contribute healthy fats and protein. Browse more quick, easy and healthy soup recipes.
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