4 Ingredients That Can Add Nutrients To Your Soup

For some, the colder months are synonymous with soup season. From creamy tomato soups to chili-laced soups, soup is a great way to incorporate local produce.

While some soup recipes are already pretty healthy, there are even more ways to add nutrients to your comforting dish.

Here are four different substitutions and additions you can make to boost the health benefits of your soup.

1. Greek Yogurt

Comforting soups often include heavy cream or other high-fat ingredients. It’s okay to eat them in moderation. Some fats can be great for your hair, skin, and overall health. But sometimes soups need extra protein.

Non-fat Greek yogurt contains about 3 to 6 grams of protein per 1 to 2 tablespoons. In many recipes, you can easily replace the cream with Greek yogurt or add it on top of your bowl of soup.

In addition to Greek yogurt’s high amount of protein, it also contains probiotics. These improve gut health by supporting the live bacteria already in your body. Greek yogurt also contains vitamin B12, which helps support the creation of red blood cells and improves the central nervous system.

2. Pumpkin Seeds

Pumpkin seeds have excellent flavor and texture, making them a perfect topping for a variety of soups.

These seeds are gluten-free, though they do contain flavorings, and are an excellent source of healthy fats and protein. Healthy fats are beneficial for heart health. Pumpkin seeds also contain magnesium, which promotes stronger bones and can help control blood pressure.

3. Lentils

Lentils are a great plant-based protein option and are rich in flavor and color. This legume has about 18 grams of protein per cup. Lentils are also high in fiber, which can improve gut health and digestion.

They add a slightly sweet and nutty flavor to dishes and are relatively inexpensive. You can also stir them into your soup, resulting in a hidden, nutrient-dense addition.

4. Roasted Chickpeas

Chickpeas, also known as beans, are another ideal source of plant protein. They are often found in hummus and other Mediterranean dishes. You can use dry roasted chickpeas as a topping for soups or as a snack.

For every 100 grams of dry roasted chickpeas, you get about 10 grams of protein, which can lead to better muscle growth. Dry roasted chickpeas also contain about 6 grams of dietary fiber per ounce. Fiber helps keep our digestive system healthy and can lower blood cholesterol.