'Soup-er' News About Soup
When you think of healthy food, the first thing that comes to mind is probably fruit, salad or big leafy greens. But what about soup?
Soup is a great choice for a cold winter’s day, and now new research finds that it’s also a great choice for health-conscious individuals. According to the study, people who eat more soup tend to have a lower body weight, slimmer waistline and eat fewer total calories than non-soup eaters.
One reason is that many soups are packed full of water and fiber, two things that help you feel fuller with fewer calories. And soups tend to include a hefty portion of veggies that are rich in vitamins and minerals.
But there’s more than one way that soup works to help keep you healthy. When you’re sick, soup can loosen mucus and prevent you from getting dehydrated. Certain soups may have even more health benefits. For example, miso soup contains probiotics, which may help treat some digestive and skin conditions.
Tuscan Greens Soup with Turkey Meatballs
- 1 lb. lean ground turkey meat
- 1 carrot, grated
- ½ large yellow onion, grated
- 1/3 cup oats
- 1 egg
- 1/2 large yellow onion, chopped
- 3 cloves garlic, minced
- olive oil spray
- 2 quarts no-salt-added chicken stock
- 1 14 oz. can cannellini white beans, no salt added
- 1 bunch Tuscan kale, stems removed and roughly chopped
- 5 oz. bunch baby spinach
- ½ tsp. sea salt
Preheat oven to 350 degrees. Place grated carrots and grated onion in food processor fitted with a standard S-blade, process until finely chopped. In a large bowl, mix together turkey meat, chopped carrots and onions, oats and egg. Form small meatballs, about the size of a quarter. Place on cookie sheets and bake for 30 minutes or until completely cooked. Heat a large pot over medium high heat for 1 minute. Spray with olive oil spray, heat for 1 more minute. Add onions and garlic, reduce heat to medium, stir frequently and cook until translucent or for about 5 to 8 minutes. Add chicken stock, bring heat back up to high and bring to a boil. Add can of beans (with water) and drop in kale and baby spinach. Reduce heat and cook for 1 to 2 minutes or until greens are nicely wilted. Add cooked meatballs, and then season with sea salt. Serve immediately.
Serves six. Each serving contains about 244 calories, 6 g fat, 313 mg sodium, 22 g carbohydrates, 7 g fiber, 4 g sugar and 20 g protein.