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Super Soup – Warming and Healthy

Super Soup, Free Cooking and BBQ Magazine

Super Soups shouldn’t just be considered a winter light meal. They can boost your immune system and help control weight gain.

Super Soup, Free Cooking and BBQ Magazine

Healthy Super Soup Advantages

If you cook vegetables, herbs, or meat in a soup, they retain more of their nutrients than if they were baked or even stir-fried.

Soups, once prepared, can quickly be frozen or refrigerated for later use. The flavor of some soups intensifies after a day or two cold.

Warm liquid soups help to control your blood pressure and keeps you feeling fuller longer.

Further advantages of making your own soup are that you can cut down on sodium and calorie intake.

If you take the time to make your own Bone broth – your Body will Thank You.

https://wholelifestylenutrition.com/recipes/soups-salads/how-to-make-organic-beef-stock-bone-broth/

Use these healthy immune-boosting ingredients in your super soup.

Super Soup, Free Cooking and BBQ Magazine

 

 

Garlic:– Garlic is anti-fungal and assists in lowering cholesterol levels. Both garlic and onions are a natural antibiotic.

Mushrooms:- Medicinal mushrooms such as Reishi, Maitake, and Shiitake improve immune function as they encourage the growth of white blood cells. Different varieties contain different compounds, so it is advisable to use a mix of mushrooms in your soups.

Ginger:– Ginger is an anti-nausea aid as well as being great for the digestive system. It is a traditional ingredient in many Asian soups, and studies have indicated that it has antiviral properties.

Herbs:-Rosemary keeps its health properties throughout the cooking process, retaining its antioxidant and digestive benefits.

Sage:– This assists in stimulating the brain. It helps to boost memory.

Thyme:– This is an expectorant and can help soothe coughs and chest congestion

Oregano:-This herb has strong antioxidant properties.

Miso:– This fermented soybean paste, often used in many Asian recipes, is associated with anti-aging, improving the digestive system and helps to absorbs any nutrients you may eat.

Here is a recipe for a super healthy miso soup, which is quick to prepare.

Miso Soup – Serves 6

Super Soup, Free Cooking and BBQ Magazine

Ingredients

6 cups of Dashi ( Fish stock)

½ cup dried edible seaweed (wakame) most Asian specialty shops will stock)

¼ cup miso paste

½ pound of soft tofu

¼ cup thinly sliced spring onions ( scallions)

Method

Drain the tofu and cut into ½ inch cubes

Combine the wakame with warm water. Cover it and let it stand for 20 minutes.

Drain the wakame using a sieve

Mix the miso paste with ½ a cup of dashi in a mixing bowl until well combined.

Heat the balance of the dashi in a pan until hot.

Stir in the tofu and reconstituted wakame.

Simmer for a further minute, then take off the heat.

Add the miso mixture.

Toss in the sliced spring onions and serve.

Miso Soup

A healthy quick to prepare winter warming soup
Prep Time10 mins
Cook Time7 mins
Course: Appetizer, Main Course
Cuisine: Japanese
Servings: 6

Equipment

  • Mixing Bowl
  • Pot

Ingredients

  • 6 cups of Dashi Fish stock
  • ½ cup dried edible seaweed wakame most Asian specialty shops will stock)
  • ¼ cup miso paste
  • ½ pound of soft tofu
  • ¼ cup thinly sliced spring onions scallions

Instructions

  • Method
  • Drain the tofu and cut into ½ inch cubes
  • Combine the wakame with warm water. Cover it and let it stand for 20 minutes.
  • Drain the wakame using a sieve
  • Mix the miso paste with ½ a cup of dashi in a mixing bowl until well combined.
  • Heat the balance of the dashi in a pan until hot.
  • Stir in the tofu and reconstituted wakame.
  • Simmer for a further minute, then take off the heat.
  • Add the miso mixture.
  • Toss in the sliced spring onions and serve.

 

Health Benefits of Chicken Soup

Of course, we can’t even begin to discuss healthy soups without touching on the famous Chicken Soup that gran says will cure all!

  • Chicken soup is warm and will assist your body with the needed warmth during a cold winter day.
  • Chicken soup ( especially combined with a few herbs) can help strengthen the immune system.
  • Chicken soup is very soothing on a sore throat.
  • It will help clear nasal congestion and ease cold symptoms.
  • Chicken soup is high in tryptophan ( amino acids), which helps the body to produce serotonin, which in turn lightens your mood and gives that feeling of comfort.
  •  It is a good source of Vitamin B, which boosts immunity.

 

Comforting Chicken Soup (Serves 6)

Super Soup

Ingredients

1 x Medium sized Onion( diced)

2 x Medium Sized carrots( diced)

3 x Crushed garlic cloves

3 x Diced Celery sticks

3 x Bay Leaves

½ tsp Tumeric powder

1 x Tsp dried thyme

8 x Cups Low sodium Chicken Broth

6 oz Egg Noodles

2 x Cups shredded Chicken

2 x tsp lemon zest

2 x Tbs lemon juice

1/3 cup Chopped Fresh Parsley

Method

  • Heat oil in a large pot.
  • Saute the onions until soft.
  • Add the carrots and celery and cook for 4 mins.
  • Stir in the garlic, bay leaves, and dried thyme.
  • Add the chicken broth and bring the soup to a simmer.
  • At this point, you can choose whether to liquidize the soup or serve it with the chunky vegetables.
  • If liquidized, bring the soup back to a simmer.
  • Add the egg noodles
  • Cook for about 3 mins.
  • Stir in the chicken.
  • Make sure all the ingredients are heated through. ( If you prefer your soup with a higher ration of liquid to vegetables add some extra broth )
  • Take off the heat. Remove the bay leaves and stir in the lemon juice, zest, and fresh parsley.
  • Season to taste.

Comforting Chicken Soup

An easy to prepare warming chicken soup
Prep Time10 mins
Cook Time30 mins
Course: Appetizer, Main Course
Cuisine: American
Servings: 6

Ingredients

  • Method
  • Heat oil in a large pot.
  • Saute the onions until soft.
  • Add the carrots and celery and cook for 4 mins.
  • Stir in the garlic bay leaves, and dried thyme.
  • Add the chicken broth and bring the soup to a simmer.
  • At this point you can choose whether to liquidize the soup or serve it with the chunky vegetables.
  • If liquidized bring the soup back to a simmer.
  • Add the egg noodles
  • Cook for about 3 mins.
  • Stir in the chicken.
  • Make sure all the ingredients are heated through. If you prefer your soup with a higher ration of liquid to vegetables add some extra broth
  • Take off the heat. Remove the bay leaves and stir in the lemon juice zest, and fresh parsley.
  • Season to taste.

Dumplings:– Add dumplings to your chicken soup, and you have a delicious one-bowl meal.

Chicken Soup with Dumplings

Super Soup, Free Cooking and BBQ Magazine

Use the Chicken Soup Recipe above to create your chicken soup. It is optional whether or not to include the noodles if serving dumplings

Dumpling Ingredients

½ cups of white wholewheat flour

½ cup plain flour

1 ½ teaspoon of baking powder

½ teaspoon salt

½ cup buttermilk

1 x Large Egg

1 x Tablespoon finely chopped parsley

Method

  • Whisk together in a bowl the flour baking powder and salt.
  • In a separate bowl, mix the buttermilk, parsley, and egg.
  • Pour the buttermilk mixture into the dry ingredients.
  • Gently fold in until thoroughly mixed.
  • Take a spoon ( use a dessert size spoon just full) and drop the balls into simmering soup.
  • Note the dumplings will expand a lot once cooking in the soup.
  • Cover the pot and cook for 10 mins.
  • The dumplings should be fluffy expanded and cooked through. If you are worried, quickly remove one and test.
  • Garnish with parsley and finely ground black pepper.

    Chicken Soup with Dumplings

    Warming Filling addition to Chicken Soup
    Prep Time15 mins
    Cook Time27 mins
    Course: Appetizer, Main Course
    Cuisine: American

    Ingredients

    • Dumpling Ingredients
    • ½ cups of white wholewheat flour
    • ½ cup plain flour
    • 1 ½ teaspoon of baking powder
    • ½ teaspoon salt
    • ½ cup buttermilk
    • 1 x Large Egg
    • 1 x Tablespoon finely chopped parsley

    Instructions

    • Method
    • Whisk together in a bowl the flour baking powder and salt.
    • In a separate bowl, mix the buttermilk, parsley, and egg.
    • Pour the buttermilk mixture into the dry ingredients.
    • Gently fold in until thoroughly mixed.
    • Take a spoon ( use a dessert size spoon just full) and drop the balls into simmering soup.
    • Note the dumplings will expand a lot once cooking in the soup.
    • Cover the pot and cook for 10 mins.
    • The dumplings should be fluffy expanded and cooked through. If you are worried, quickly remove one and test.
    • Garnish with parsley and finely ground black pepper.

 

Enjoy experimenting with different flavors and ingredients to make your own favorite super soup recipe. Perfect for those cold winter evenings healthy and filling!

 

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Posted in: Nutrition

About the Author:

Hi, I am a writer based outside Cape Town in South Africa. I come from a Barbecue obsessed family. With the great weather we have in Cape Town ( most of the year) we enjoy Cooking Outside in our Backyard as often as possible. South African's love to "Braai" anything! The trick to continuing to enjoy Barbecuing is loving the old favorites but experimenting with new foods and methods often.

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