As it gets cooler outside, many people start looking for new dinner ideas. Soups and stews have traditionally been great options for fall and winter meals and are popular as temperatures drop. They’re easy to pack with nutrition and can offer so many amazing health benefits. With all the types of soup out there, how do you know which ones to choose?
Benefits of Soup
- Increase Your Fluid Intake — Many Americans struggle to consume enough fluids. Since soups are liquid-based, they can help you increase your fluid intake.
- Manage Your Weight — Some studies show that when people eat soup, they may eat less during their meals. This could be because soup often packs a ton of fiber, and also because the liquid nature of soup is very filling.
- Make Meal Planning Easy — A big pot of soup can be great for tonight’s dinner and as lunches throughout the week. If you have a lot of leftovers, think of freezing some for future use when you’re tight on time.
Look for the Best Ingredients
Add Your Veggies
Many people struggle to eat their recommended daily vegetable intake. Adding veggies to soups and stews can help you fit them into your diet. Try carrots, green beans, cabbage, and even squash. The more the better! Adding in a variety of vegetables will give you a variety of nutrients.
Add Lean Protein
A lean protein source such as chicken, turkey, lean ground beef or even pork can help you add protein to each meal. Protein helps maintain muscle mass and keep you full for a longer period of time.
Don’t Forget the Beans
Beans are an excellent source of fiber. Some have five gramps per half-cup serving! They also provide protein and complex carbohydrates. Consider pinto beans, black beans, or navy beans for your soup or stew, just to name a few.
Go for Broth-based
Instead of opting for creamy soups that are higher in saturated fats and calories, choose a broth-based soup. A chicken or beef broth-based soup is a great place to start.
Slow Cooker Sausage and White Bean Soup
Source: Delish.com
Ingredients:
- 1 tbsp. extra virgin olive oil
- 4 pre-cooked sausages, such as andouille, sliced
- 2 (15 oz.) cans white beans
- 2 garlic cloves, minced
- 1/2 onion, finely chopped
- 3 medium carrots, peeled and sliced
- 2 sprigs fresh thyme
- 2 bay leaves
- Kosher salt
- Freshly ground black pepper
- 4 cups low-sodium chicken broth
- 1 cup water
- 1/2 lb. kale, cut into bite-size pieces
- Freshly grated Parmesan for serving
Directions:
Optional: In a medium skillet over medium heat, heat oil. Add sausage and cook until golden on both sides, 4 to 5 minutes. Remove and place in slow cooker.
Combine white beans, garlic, onion, carrots, celery, thyme and bay leaves into the slow cooker with the sausage. Season with salt and pepper. Add chicken broth and water and stir to combine. Cook on low for 6 to 7 hours or high for 3 to 4 hours.
Stir in kale and cook 10 to 15 minutes more on high, or until kale is completely wilted. Remove bay leaf and thyme.
Top with freshly grated Parmesan before serving.
Click here for more fall soup and stew recipes.
