Build Your Own Nourishing Soup Guide

Stay nourished this fall with a heart-warming bowl of soup made with your choice of ingredients!

Imagine this: a cozy blanket, a lit-up fireplace, and a bowl of warm, homemade soup—my idea of a perfect fall evening. Homemade soup is the ultimate quick and comforting dinner option, especially on those busy evenings. To transform a simple side soup into a hearty meal, incorporate a variety of food groups for a filling and satisfying bowl.

Check out my steps below to create a nutrient-dense soup that you can batch cook, portion out, and freeze to enjoy later in the week!

Step 1: Choose A Liquid Base

A liquid base is essential for bringing all the ingredients together and adding flavor to your soup. Both homemade and store-bought vegetable broth or chicken stock work well with nearly any protein and vegetable choice. For store-bought options, choosing a low-sodium or unsalted broth can help you cut back on salt intake.

If you prefer a creamy soup, try adding a splash of coconut milk, dairy milk, yogurt, or pureed vegetables to create the desired consistency. Pureed vegetables like tomatoes, squash, carrots, and zucchini can create a thick, smooth, and flavorful soup base on their own or combined with broth.

If your base flavor is too strong, simply add water to adjust the taste. Creating the perfect soup base is all about finding the right balance and flavors to suit your taste.

Step 2: Pick Your Protein

Protein is a key nutrient that makes soups both filling and satisfying. Lean animal proteins like skinless, boneless chicken are quick options that soak up the broth, spices, and herbs as the soup cooks. Other great choices include fish, ground turkey, and lean cuts of red meat. Pre-cooked meat can be a real time-saver—just toss it in when the soup is almost done.

Plant proteins like canned beans or lentils are convenient and affordable, adding a dose of fiber to your meal. You can even combine plant proteins with animal proteins for a more complex and satisfying soup.

Selecting a protein source that complements your liquid base is crucial for creating a delicious and balanced bowl of soup.

Step 3: Toss in Veggies

Vegetables add color, texture, and fiber to your soup, along with essential nutrients like vitamin C, folate, vitamin A, and potassium. Including at least 1-2 vibrant vegetables such as bell peppers, spinach, purple cabbage, or squash can make your soup more nutritious and visually appealing.

To save time, you can opt for frozen vegetables, which are just as nutritious and convenient. Quick-cooking vegetables like fresh spinach, thinly sliced veggies, and small florets should be added towards the end of cooking, while heartier vegetables like cabbage and root veggies (e.g., potatoes) should go in at the beginning. For vegetables that take a bit longer to cook, I like to sauté them first with onion, garlic, and oil before adding the liquid base to enhance their flavor.

Adding these elements ensures your soup is not only delicious but also packed with nutrients.

Step 4: Flavor it Up

Spices and herbs not only enhance the flavor of your soup but can also infuse it with an ethnic touch. For instance, I love adding coriander powder, turmeric, chili powder, and cumin seeds to my chicken noodle soup for a hint of South Asian flavor. You can also explore Italian flavors with basil, garlic, and oregano or Mexican flavors with lime juice, cilantro, and chipotle powder.

Other common spices and herbs include bay leaves, garlic powder, onion powder, paprika, cilantro, and chives. Feel free to experiment with different seasonings and herb combinations to find the perfect pairing for your soup of choice.

Step 5: Last-Minute Adds

Incorporating last-minute additions can elevate your soup by adding heartiness, texture, and flavor. Pre-cooked ingredients, quick-cooking vegetables, or toppings are perfect for this. Adding pre-cooked or undercooked whole grain pasta, brown rice, and ancient grains like quinoa or barley towards the end ensures they don't get soggy or overcooked. These grains provide nutrients like B vitamins and fiber, enhancing the nutritional value of your soup.

For extra flair, sprinkle on soup toppings such as fresh cilantro, chives, scallions, cheese, croutons, or roasted pumpkin seeds right before serving. These toppings not only add flavor but also a delightful texture to your bowl.

To get started with a recipe, check out my coziest Black Bean Soup recipe here!  

Soup Ideas:

Mexican Bean soup:

Liquid Base: Chicken stock & pureed tomatoes

Protein: Black Beans

Vegetables: Frozen corn, onions, and bell peppers

Flavor: Fresh cilantro, chipotle powder, lime juice

Toppings: Grated cheese, whole wheat tortilla croutons

Mediterranean Lentil Soup:

Liquid Base: Vegetable broth

Protein: Lentils

Vegetables: Carrots and zucchini

Flavor:  Ground cumin, coriander powder, lemon juice, garlic

Toppings: Red pepper flakes and whole wheat pita bread croutons

Chicken Noodle Soup (with South Asian Flavors)

Liquid Base: Chicken broth

Protein: Skinless, boneless diced pre-cooked chicken breast

Vegetables: Carrots and celery

Flavor: Garlic, chili powder, coriander powder, turmeric, cumin seeds

Last-minute add: Egg noodles and spinach

Ready to make your fall evenings warm and nourishing? Dive into these delicious soup ideas!

Hungry for more information ? Check out my previous posts below!

Let's connect! Share photos of your favorite soup recipe on Instagram with the hashtag #doseofnutrition