Soup can be a great way to get more vegetables and sources of plant-based protein like beans into your diet. In the hustle and bustle of daily modern life, the concept of a healthy homemade meal often seems like a distant luxury. Enter the unsung hero of the culinary […]
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In the hustle and bustle of daily modern life, the concept of a healthy homemade meal often seems like a distant luxury. Enter the unsung hero of the culinary world: soup. Not only is soup a comforting and nutritious option, but it also emerges as a time-saving champion when prepared ahead and stashed in the freezer.
Soup often gets a bad reputation as being a high-sodium food, and while data from the U.S. Department of Agriculture (USDA) proves that canned soup can be incredibly high in sodium (more than 800 milligrams per cup), homemade soup can be significantly lower in sodium than its canned counterpart. None of the following recipes, for instance, have more than 500 milligrams of sodium per serving. At the same time, adding fresh or frozen veggies and legumes bumps up the fiber, vitamins, and minerals you’ll get.
The beauty of soup lies in its versatility and the ease with which it can be prepared in large batches. Spend a lazy Sunday afternoon concocting a pot of your favorite soup, and you'll be rewarded with multiple meals throughout the week (or even longer if you freeze some!). Whether it's a hearty minestrone, a soul-soothing chicken noodle, or a robust lentil stew, soups are forgiving and often taste even better after a day or two, allowing flavors to meld and intensify. If storing your soup in the refrigerator, Michigan State University recommends enjoying it within three to four days.
Freezing soup is a great way to plan ahead for a quick and easy meal at a later date. A few key steps can ensure that the flavor of your soups remain as appetizing as the day they were made. Allow the soup to cool completely before transferring it to freezer-friendly containers. Opt for airtight containers or resealable plastic bags, leaving some space for expansion. Consider portioning the soup into individual servings for even more convenience.
The longevity of frozen soup depends on the ingredients and preparation methods. Most soups can last in the freezer up to three months without a significant loss in quality, notes the Kitchn. If a soup calls for dairy or pasta, however, it is best to leave those ingredients out until defrosting and serving the soup. Labeling containers with the date helps keep track of freshness and ensures you enjoy older batches first. Once thawed, reheating the soup is a breeze. Simmer it on the stovetop, allowing flavors to meld once again. Take this opportunity to adjust seasonings, adding fresh herbs or a squeeze of citrus to invigorate the taste.
Having a freezer stocked with homemade soup is like having a nutrition safety net. With a bit of planning and a ladle in hand, you can ensure that a nourishing and flavorful meal is just a thaw away. The following 10 soup recipes are the perfect way to start stocking your freezer, so you’re ready anytime a dinnertime pinch arises.
1
Brent Hofacker/Adobe Stock
Slow Cooker Chicken and Wild Rice Soup
There’s no feeling as good as a “set it and forget it” healthy meal, except maybe one that is also freezer friendly! This simple soup recipe is packed with veggies and whole grains, helping you meet your fiber, vitamin, and mineral requirements for the day. For example, carrots are packed with beta-carotene and mushrooms can add a dose of vitamin D to your dish, per the USDA.
SERVES
6
CALORIES PER SERVING
341
2
Adobe Stock
Split Pea Soup
While traditional split pea soup is notoriously high in sodium, this heart-healthy soup cuts the salt with herbs for flavor and uses low-sodium broth. Split peas are packed with gut-friendly fiber, notes the USDA, making this soup both filling and a boon to your microbiome, according to a study published in December 2022 in Microorganisms.
SERVES
6
CALORIES PER SERVING
259
3
Adobe Stock
Chicken Tortilla Soup
Like Taco Tuesday in a bowl, this flavorful soup makes for a satisfying weeknight dinner with almost no prep time required. Kidney beans add plant-based protein and fiber, according to data from the USDA. Tomatoes are one of the most concentrated sources of the antioxidant lycopene, and consuming them regularly has been linked to lower mortality from all causes, including cardiovascular disease and some cancers, according to research.
SERVES
6
CALORIES PER SERVING
315
4
Adobe Stock
Lentil Soup
Lentils are a type of legume, which the Harvard T.H. Chan School of Public Health notes are a source of protein, fiber, folate, iron, potassium, and manganese, making them a healthy addition to any diet. Plus, as Colorado State University states, eating more plant-based protein, like that found in legumes, has been shown to decrease the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Soup is an easy and delicious way to incorporate more legumes into your diet!
SERVES
8
CALORIES PER SERVING
261
5
Brent Hofacker/Adobe Stock
Black Bean Soup
Homemade soup is surprisingly easy to make and much healthier and lower in sodium than anything that comes in a can. For example, data from the USDA suggests there is 1,200 mg of sodium in just 1 cup of canned black bean soup, while this healthier version contains just over 300 mg in a 1½ cup serving. As an added bonus, the USDA notes that black beans are a rich source of fiber, which can help with regularity and gut health, according to the Harvard T.H. Chan School of Public Health.
SERVES
8
CALORIES PER SERVING
252
AUTHOR
6
Alamy
Vegan Potato-Leek Soup
You don’t have to be vegan to enjoy this soup and reap its healthy benefits. As Cleveland Clinic points out, more plant-based foods like this dish in your diet may help decrease blood pressure and the risk of heart disease and certain types of cancer. Indeed, a study published in the September 2021 Journal of Urology found that in men younger than 65, a plant-based diet decreased the overall risk of prostate cancer by 19 percent and the risk of dying from the disease by 47 percent.
contains Soy
5.0 out of 4 reviews
SERVES
8
CALORIES PER SERVING
173
AUTHOR
7
Harald Walker/Adobe Stock
Quick Vegetable Barley Soup
Homemade soup is easier to prepare than one might think, but it usually isn’t at the top of your list of quick and easy recipes. Here, all of the ingredients are cooked in a pressure cooker so that this delicious soup is ready in no time! This soup is packed with vegetables and whole grains for a meal that’s both nutritious and filling. And with almost 14 grams of fiber per serving, you’ll be well on your way to meeting your fiber needs for the day!
4.4 out of 8 reviews
SERVES
6
CALORIES PER SERVING
296
AUTHOR
8
Getty Images
Celeriac and Apple Soup
Don’t let this lumpy brown root veggie's appearance put you off — celeriac, or celery root (it’s the root of the celery plant!), is a good source of vitamins B6 and C and an excellent source of vitamin K, per the U.S. Department of Agriculture (USDA). It's got a similar mild flavor to celery and is versatile — which is good, because at roughly the size of a grapefruit, there’s a lot to go around. Celeriac adds a nice crunch to salads when raw, or cook it and add to soups, stews, or roasted veggie medleys.
5.0 out of 2 reviews
SERVES
6
CALORIES PER SERVING
177
AUTHOR
9
Svetlana Monyakova/iStock
Curried Pumpkin Soup
Nothing combines the flavors and feelings of autumn quite like pumpkin soup. Here, the rich flavor of curry brings this soup to life while lending the anti-inflammatory benefits of the spices it contains (namely turmeric, as Johns Hopkins Medicine notes). A touch of black pepper is added to increase your body’s ability to absorb the curcumin from the turmeric, as described in the results of a past study. Low-sodium broth makes this recipe healthier for your ticker.
5.0 out of 5 reviews
SERVES
6
CALORIES PER SERVING
165
AUTHOR
10
Nelea Reazanteva/Adobe Stock
One-Pot Minestrone Soup
Soup is one of the quickest and easiest ways to get a nutritious dinner on the table on a busy weeknight. Everything can be assembled and cooked in one pot for fewer dishes. A can of kidney beans serves as a source of plant-based protein and fiber (according to the USDA), leaving you feeling satisfied while helping you to meet your nutritional needs and health goals. Make the recipe gluten-free by using rice, quinoa, or gluten-free pasta.
contains Wheat
4.8 out of 14 reviews
