Other Delicious food

Meal soups, a complete meal?

Soup meals are popular in winter. Practical and comforting, they are appreciated by people who like a light meal. By name, many overestimate their nutritional quality. Are these soups really complete and sufficient for a balanced meal?

It is important to define what should be in a good meal soup. As it is often consumed alone, it is necessary to bet on an adequate protein intake, in order to be fully satisfied. A content of at least 12g of protein is suggested. In the meal soups, the proteins will come from legumes, tofu, seafood or meat (chicken and pork). A richness in vegetables is also a must to fill up with vitamins. If the soup does not contain noodles, pasta, barley or rice, it will be served with whole grain crackers, a pita or a slice of bread. Like all soups, the best will have a sodium content of up to 600mg.

Meal soups, a complete meal?

To be a real meal, the meal soup must contain at least 12 grams of protein such as legumes or meat.

Soup meals are popular in winter. Practical and comforting, they are appreciated by people who like a light meal. By name, many overestimate their nutritional quality. Are these soups really complete and sufficient for a balanced meal?

It is important to define what should be in a good meal soup. As it is often consumed alone, it is necessary to bet on an adequate protein intake, in order to be fully satisfied. A content of at least 12g of protein is suggested. In the meal soups, the proteins will come from legumes, tofu, seafood or meat (chicken and pork). A richness in vegetables is also a must to fill up with vitamins. If the soup does not contain noodles, pasta, barley or rice, it will be served with whole grain crackers, a pita or a slice of bread. Like all soups, the best will have a sodium content of up to 600mg.

A good meal soup (250 ml / serving) contains:

At least 12 g of protein

The equivalent of at least 1/2 cup (125ml) of vegetables

Rice, noodles, barley or pasta

600mg or less of sodium

If the soup does not meet the above criteria, simply top up.

If it lacks protein, add to its menu:

30 to 50g of low-fat cheese

60ml (1/4 cup) nuts or seeds

60ml (1/4 cup) hummus or tofu spread

If there is a lack of grain products, add:

Crackers or bread

If there is a lack of vegetables, add:

Raw vegetables

An overview of commercial meal soups reveals that few contain enough protein to be complete. We appreciate those that contain legumes, a food still too little consumed in Quebec, but we will have to compare the different soups on the market to ensure that they contain enough legumes to reach the desired level of protein. Although the food industry has made efforts to reduce the sodium content in soups, many have a content that is far too high, such as the popular chicken noodle soup, which is among the worst choices. of soup-meal.

If they meet the tastes of consumers, their nutritional value needs to be enhanced by integrating other foods into the menu. By properly completing and ending the meal with yogurt and fruit, these soups are a comforting and balanced meal!

What about the homemade soup?

This is one way to make a particularly nutritious soup. You can use reduced sodium broth, a nice variety of vegetables, a source of protein to our liking and a nutritious grain product (quinoa, hulled barley, whole wheat pasta).

Besides the advantage of nutritional value, this soup will cost considerably less than store-bought ones!

For recipe ideas, I really like the SoupeSoup books by Caroline Dumas.

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