How to Make Healthy Soup

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methods

Ingredients

1Making a Hearty Chicken Soup

2Making a Creamy Cauliflower-Potato Soup

3Making a Condensed Soup Base

4Working with Existing Recipes

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Tips and Warnings

Things You'll Need

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References

Soup is one of the easiest things to prepare. It is also incredibly delicious, making it an ideal comfort food on cold, wintery nights. Unfortunately, many soup recipes are not all that healthy; they often contain unnecessary amounts of fats and sodium. Luckily, soup is easy to alter. Once you know the basics of making a good, healthy soup, you can experiment with existing recipes by cutting bad on unhealthy ingredients, such as salt, and making healthy substitutions, such as milk instead of cream.

Ingredients

Hearty Chicken Soup

• 4 cups (950 milliliters) water
• ¾ cups (180 milliliters) low-sodium chicken broth
• 1 pound (454 grams) skinless, boneless chicken breasts
• 1 medium onion, chopped
• 2 tablespoons (30 milliliters) olive oil
• 1 garlic clove, minced
• 4 medium carrots, cut diagonally into ⅓-inch (0.85-centimeter) slices
• 2 celery ribs, cut crosswise into ⅓-inch (0.85-centimeter) slices
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 3 tablespoons finely-chopped fresh parsley

Serves 4

Creamy Cauliflower-Potato Soup

• 2 teaspoons olive oil
• ⅓ cup (50 grams) finely-chopped shallots
• ⅓ cup (50 grams) finely-chopped celery
• 2½ cups (815 grams) cauliflower, cut into florets (about ½ small cauliflower)
• 12 ounces (340 grams) Yukon gold potatoes, peeled and sliced
• 3½ cups (820 milliliters) fat-free, low-sodium chicken broth (or vegetable)
• ½ teaspoon salt
• ¼ teaspoon ground red pepper
• 1 teaspoon lemon juice
• 2 teaspoons chopped chives (optional)

Serves 4

Condensed Soup Base

• 3 tablespoons (45 grams) butter
• 3 tablespoons (22.5 grams) white flour
• ½ cup (120 milliliters) chicken stock
• ½ cup (120 milliliters) milk
• Salt and pepper

Equivalent to 1 can of condensed "Cream of..." soup

Steps

Method 1

Method 1 of 4:

Making a Hearty Chicken Soup

1. 
   1
   Bring the water and chicken broth to a simmer. Pour 4 cups (950 milliliters) of water and ¾ cups (180 milliliters) of low-sodium chicken broth into a 2 or 3-quart (2 or 3-liter) saucepan, and bring it to a simmer over medium-low heat. Using a low-sodium chicken broth is the first step to creating a healthier chicken soup.
2. 
   2
   Add the chicken breasts, and simmer for 6 minutes, then let it stand off-heat until the chicken is cooked through. Add 1 pound (454 grams) of boneless, skinless chicken breasts into the saucepan, and simmer uncovered for 6 minutes. Next, take the saucepan off the burner, cover it with a lid, and let it stand (off-heat) until the chicken is cooked through. This will take about 15 minutes.

   • The chicken is cooked through when it is no longer pink inside and the juices run clear. Do not undercook the chicken.
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3. 
   3
   Take the chicken out of the broth, let it cook, then shred it to smaller pieces. Using a pair of tongs, take the chicken out of the broth, and let it cool on a plate for 10 minutes. Then, using a knife and fork, shred the chicken to ¼-inch (0.64-centimeter) wide, 1-inch (2.54-centimeter) long pieces. Set the broth aside for later.
4. 
   4
   Cook the onion in the oil in a separate pot over medium heat until it softens. Peel and chop 1 medium-sized onion, then add it to a heavy-bottomed 4-quart (4-liter) pot with 2 tablespoons (30 milliliters) of oil. Let the onion cook, stirring occasionally, until it softens. This will take about 6 minutes.

   • Do not let the onion turn brown or caramelize.
5. 
   5
   Add the garlic, then cook for another minute. Peel 1 garlic glove, mince it, then add it to the pot with the onion. Continue cooking, stirring from time to time, until the garlic turns fragrant. This will take about 1 minute.
6. 
   6
   Add the rest of the vegetables and seasoning, then continue cooking until everything turns soft. Cut the carrots and celery into ⅓-inch (0.85-centimeter) thick slices, then add them to the pot. Add ½ teaspoon of salt and ¼ teaspoon of pepper. Cover the pot with a lid, and let the vegetables cook until they turn soft. This will take about 8 to 10 minutes.

   • Give the vegetables a stir every so often so that they don't burn and cook more evenly.
   • Don't worry about cooking the vegetables all the way through. You will continue cooking them in the next step.
7. 
   7
   Add the chicken broth and simmer, covered, for 10 minutes. Take the water-and-chicken broth mixture from before, and pour it into your saucepan over the vegetables. Give it a stir, then simmer it, covered, over low to medium-low heat until the vegetables turn tender. This will take about 10 minutes.
8. 
   8
   Take the pot off the heat, then add the shredded chicken and chopped parsley. Give everything a stir, then ladle it out into 4 soup bowls and serve. If you have any soup left over, you can store it in the fridge or freezer.
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Method 2

Method 2 of 4:

Making a Creamy Cauliflower-Potato Soup

1. 
   1
   Heat the shallots and the celery with oil over medium heat for 2 minutes. Finely chop the shallots and celery, then add them to a large saucepan with 2 teaspoons of oil. Cook the shallots and celery over medium heat for 2 minutes.
2. 
   2
   Add the cauliflower and potato. Chop off the thick stem and leaves from half a head of cauliflower, then cut it into small florets. Peel and slice the potatoes, then add both into the saucepan.

   • For a twist, use sweet potatoes instead of Yukon gold potatoes. They will give your soup an extra dose of beta-carotene and vitamin A.
3. 
   3
   Stir in the chicken broth, salt, and pepper, then bring everything to a boil over medium heat. Chicken broth is recommended, but if you are vegan or vegetarian, you can use vegetable broth instead. Use low-fat, low-sodium broth if you can; this will give you a healthier soup in the end.
4. 
   4
   Simmer the soup, covered, for 15 to 20 minutes. Reduce the heat to low, then let the soup simmer for 15 to 20 minutes. You are ready for the next step when the vegetables turn soft and tender.
5. 
   5
   Stir in the lemon juice. It would be best to use freshly-squeezed lemon juice, but if you can't get any, bottled lemon juice is fine. This will help bring out the other flavors in your soup.
6. 
   6
   Purée the soup in batches in a food processor or blender. Measure out half of the soup, and pour it into a food processor or blender. Purée the soup until it is smooth, then pour it into another saucepan or into two bowls. Repeat with the remaining half of the soup.

   • Scrape the sides of the food processor or blender from time to time. This will shift any lumps or clumps back towards the bottom, and give you a smoother soup.
   • The longer you blend the soup, the smoother it will become.
7. 
   7
   Serve the soup. If you poured the soup into a separate saucepan, now is the time to divide it evenly between four soup bowls and serve it. If you'd like, you can garnish the soup with some croutons and chives. Id you have any leftovers, store them in the fridge or freezer.
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Method 3

Method 3 of 4:

Making a Condensed Soup Base

1. 
   1
   Use homemade condensed soup instead of canned condensed soup in your recipes. A lot of casserole, sauce, and gravy recipes call for canned "cream of..." soup. Unfortunately, many condensed, canned soups can be high in fat, sodium, and other unhealthy ingredients. Fortunately, it is easy to make your own. This section will teach you how.
2. 
   2
   Melt the butter over medium heat. Cut up 3 tablespoons (45 grams) of butter, and add it to a small saucepan. Allow the butter to melt over medium head.
3. 
   3
   Add the flour, and cook until the mixture thickens. Add 3 tablespoons (22.5 grams) of white flour into the butter. Stir it briskly with a fork or mini whisk to combine. Cook the mixture, stirring frequently, until it turns thick.
4. 
   4
   Pour in ½ cup (120 milliliters) of chicken stock. Stir it with a whisk until the flour mixture dissolves and everything turns smooth. If your recipe calls for another type of condensed or "cream of..." soup, you can use a different type of stock. You can also dissolve some bouillon in ½ cup (120 milliliters) of water.

   • For a healthier option, use low-sodium chicken stock.
   • To make cream of mushroom: cook some chopped mushrooms along with the butter. Add the flour and a spoonful of sour cream.
5. 
   5
   Stir in ½ cup (120 milliliters) of milk, then simmer until it turns thick. If you are looking for a healthier soup base, use low-fat milk. You could also try a non-dairy milk if you are vegan or lactose-intolerant.
6. 
   6
   Take the saucepan off the burner, then add salt and pepper. How much salt and pepper you add is entirely up to you. If you are looking to restrict your sodium-intake, consider using less salt, and adding other spices instead.
7. 
   7
   Use the condensed soup in your recipe. This soup is meant to be used as a substitute for canned, condensed soup in dishes such as casseroles and gravies. If you want to serve it as an actual soup, you will need to add about 1 cup (240 milliliters) of water.

   • You can store this in the fridge for a few days, but it will taste best while it is fresh.
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Method 4

Method 4 of 4:

Working with Existing Recipes

1. 
   1
   Use a base that is low in fat. When choosing broths, go with the low-fat variety. If you are making a creamy soup and the recipe calls for heavy cream, use a lower-fat substitute, such as 2% milk. You could also try a non-dairy milk if you are vegan or lactose-intolerant.

   • Need a thick soup? Switch out the sour cream for some pureed, mild-tasting white beans. This would also give you an extra dose of fiber, protein, and other nutrients.
2. 
   2
   Watch the sodium. Cutting fats and calories are not the only ways to make soup healthier. Another common culprit in soup is the excess sodium, and you can make your soup healthier by using low-sodium broths and less salt. This does not mean that your soup has to be flavorless. Try adding some fresh or dried herbs, such as: cilantro/coriander, ginger, garlic, or pepper.

   • Spices not only add flavor, but they also contain antioxidants and anti-inflammatory properties, both of which are beneficial to your health.
   • Other ways to add a salty flavor is to use lemon juice, lime juice, or rice vinegar.
   • Switch out seasoned salt (ie: garlic salt) for herb-only seasoning, such as: garlic powder or onion salt.
3. 
   3
   Add some vegetables or beans for extra fiber. Vegetables are a great way of introducing antioxidants, fiber, minerals, and vitamins to your diet. Beans can add fiber and protein while making your soup thicker.

   • You can use fresh, frozen, or canned vegetables. If you are using canned vegetables, however, make sure that they are low in sodium.
4. 
   4
   Watch the kind of meat you add into your soup. Meat is a great way of adding protein to your meal, but it can also add unhealthy fats. Whenever you can, try to use lean meats, such as chicken and turkey, in your soups. If you can't replace the meat you are using, go for a lean or reduced fat option, such as:

   • Extra-lean or lean ground beef
   • Ground chicken breast or turkey breast
   • Turkey bacon or Canadian bacon
5. 
   5
   Use whole grains. If your soup recipe calls for pasta, noodles, or rice, try using whole wheat pasta, whole wheat noodles, or brown rice instead. If you don't like brown rice, you could also try wild rice or pearl barley. Whole grains are full of beneficial fibers, vitamins, and nutrients.
6. 
   6
   Go easy on the extras, such as bacon, cheese, and sour cream. There is nothing wrong with adding a little bit of bacon, cheese, or sour cream to your soup. Instead of using them in the main body of your soup, however, use them as a topping instead. This way, you will extra the extra flavor, but not the extra fats and calories. Here are some other ways you can cut corners while indulging in the goodies:

   • Use reduced-fat, finely shredded cheese instead of regular, full-fat shredded cheese.
   • Love bacon? Try turkey bacon or chopped up Canadian bacon instead of regular bacon.
   • Need sour cream? Try low-fat sour cream or plain, non-fat Greek yogurt.
   • Want to add some crackers? Try toasted whole wheat break or whole grain crackers instead.
7. 
   7
   Finished.
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Tips

• You can store leftover soup in the fridge for a few days, or in the freezer for up to 6 months.
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Warnings

• Avoid freezing soup with extras, such as potatoes or pasta, as they can become mushy upon thawing. It would be better to add these fresh.
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Things You'll Need

Hearty Chicken Soup

• Stove
• 2 to 3-quart (2 to 3-liter) saucepan
• 4-quart (4-liter) heavy pot
• Rubber spatula or wooden spoon
• Cutting board
• Knife
• Plate

Creamy Cauliflower-Potato Soup

• Stove
• Large saucepan
• Rubber spatula or wooden spoon
• Cutting board
• Knife
• Food processor or blender

Condensed Soup Base

• Stove
• Saucepan
• Fork or mini whisk
• Whisk