Flavorful and Satisfying
As the weather turns cooler, soup is a delicious and healthful way to warm up. From homemade to prepared varieties, nourishing soups also can satisfy your hunger by making you feel full longer.
Wendy Bazilian, DrPH, MA, RD, author of "The SuperFoodsRx Diet," recommends choosing soups packed with flavorful "SuperFoods" like beans, lean chicken or turkey, broccoli, spinach, tomatoes - and especially spices and herbs.
"Using spices and herbs does more than just add flavor to your favorite soups without added calories or sodium. They are also concentrated sources of natural antioxidants, with levels comparable to fruits and vegetables, including many of the SuperFoods," says Dr. Bazilian. "With just a dash, pinch or sprinkle of spices and herbs, you can turn your favorite soup into a flavorful 'super soup.'"
Whether you're cooking up a batch of a hearty, homemade soup on the weekend or just looking to add healthful twists to prepared soups, spices and herbs are a better-for-you swap for traditional soup toppings such as croutons, cheese or sour cream - adding flavor without extra salt, sugar or fat.
- Give canned chicken soup an Asian flair. Stir 1/2 teaspoon ground ginger and 1/4 teaspoon garlic powder into 2 cups soup. Sprinkle with sliced green onions, if desired.
- Turn tomato or potato soup from dull to delicious. Stir 1/2 teaspoon curry powder into 2 cups soup.
- Top off your broccoli or tomato soup with a spicy crunch. Heat 1/2 teaspoon olive oil in small nonstick skillet on medium heat. Add 1/4 cup walnuts or pecans, and 1/8 teaspoon each ground cumin, oregano leaves and chili powder; cook and stir 3 to 4 minutes or until nuts are fragrant and lightly browned.
- Add a dollop of color and flavor with spiced yogurt. Stir favorite spices and herbs into low-fat plain yogurt, about 1 tablespoon for each serving of soup. Try turmeric for lentil or split pea soup, oregano for black bean soup and ground cinnamon or ginger for butternut squash or pumpkin soup.
- Popcorn makes a fun garnish for soup. Try sprinkling hot popcorn with spices such as curry powder, paprika or ground red pepper.
Find more flavorful and healthful soup recipes, as well as tips for pairing spices and herbs with canned or prepared soups, at www.spicesforhealth.com.
Roasted Cauliflower and Mushroom Soup
Prep Time: 15 minutes
Cook Time: 35 minutes
Makes 8 (1-cup) servings
6 cups cauliflower florets (2-inch pieces)
2 Portobello mushrooms, cut into 1-inch pieces
1 large red bell pepper, cut into 1-inch pieces
2 tablespoons plus 2 teaspoons olive oil, divided
1 tablespoon McCormick Thyme Leaves
1 teaspoon McCormick Ground Cumin
2 cups chopped onions
4 cups reduced sodium vegetable broth
1/4 teaspoon McCormick Ground Black Pepper
Toss cauliflower, mushrooms and bell pepper with 2 tablespoons oil. Sprinkle with thyme and cumin. Toss until evenly coated. Spread in single layer on baking sheet. Roast in preheated 450∞F oven 15 to 20 minutes or until cauliflower is golden brown, stirring occasionally.
Meanwhile, heat remaining 2 teaspoons oil in large saucepan on medium-high heat. Add onions; cook and stir 5 minutes or until softened.
Add vegetable mixture, broth and pepper. Bring to boil. Reduce heat to low; simmer 10 minutes or until cauliflower is tender, stirring occasionally.
Ladle into soup bowls to serve.
Courtesy of Family Features
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