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Eat More Soup this Winter (Plus a Recipe!)

WHY SOUP?

With the temperature becoming colder for these next few months, we often lean towards snacking and comfort foods, instead of leaner, healthier options. As we become more exposed to the cold and viruses, an old fashioned way to help fight it when made with the right ingredients is soup! This can be a daily nutritious addition, and with easy ingredients like warm broth, tomatoes, hearty beans, rice, and vegetables, soup recipes can be easy to throw together. Here are some tips to get your fiber, vitamins, and minerals in your warm pot of soup! 

 

HELPFUL TIPS: 

  • Aim for low sodium broth based soup or a lower fat cream soup to keep calories and fats low. 
  • Add in fresh or frozen vegetables in your soup! (You can add canned vegetables too; just watch out for the sodium!) 
  • Including protein may be useful: Try beans, lentils, chicken, or lean meats to get a nice full feeling.
  • Try eating wheat crackers or a slice of whole grain bread with your soup to make it a meal! 

 

Stuffed Pepper Soup Recipe

Make this delicious and healthy soup recipe to get started with eating more soup this winter!

Ingredients: 

  • 1 tablespoon olive oil 
  • 1-pound lean ground beef (can substitute ground turkey or chicken or even beans!)
  • ¾ cup chopped onion
  • 1 ½ teaspoons garlic minced
  • 1 red bell pepper cut into ½ inch pieces
  • 1 green bell pepper cut into ½ inch pieces
  • 1 14.5 ounce can diced tomatoes
  • 1 15 ounce can tomato sauce
  • 1 14.5 ounce can beef broth
  • 2 teaspoons Italian seasoning
  • 2 cups cooked white rice
  • 2 tablespoons chopped parsley
  • Salt and pepper to taste

Directions: 

  1. Heat the olive oil in a large pot. Add the ground beef and cook until browned.
  1. Add the onion to the pot and cook until softened. Add the garlic and cook for 30 seconds.
  1. Optional: Season the beef and onion mixture with salt and pepper.
  1. Add the peppers to the pot and cook for 2-3 minutes.
  1. Add the tomatoes, tomato sauce, beef broth and Italian seasoning to the pot; bring to a simmer.
  1. Cook for 15-20 minutes or until peppers are tender.
  1. Stir in the rice and season the soup with salt and pepper to taste as desired. Sprinkle with parsley and serve.

 

References:

https://www.spoonfulofcomfort.com/blog/the-importanceof-soup-in-our-diet/

https://www.pennmedicine.org/news/newsblog/2018/november/why-do-we-eat-soup-when-we-havea-cold

https://www.chatelaine.com/food/kitchen-tips/best-tips-forhomemade-soup/

https://www.dinneratthezoo.com/stuffed-pepper-soup/