Fall is a perfect time to start thinking about soups. As the weather gets colder, soups are the ideal meal—they are healthy, made with affordable ingredients, and perfect for leftovers. Store-bought soups are quick to heat up, but they often have high salt content. In fact, soup is one of the top 10 most common sources of salt intake.
Consuming too much salt increases high blood pressure (hypertension), which can cause heart disease, stroke, and potential kidney problems. You can reduce salt intake by making conscious choices at the grocery store and at home. Choose products with low sodium and avoid highly processed items (such as bacon and lunch meats). You can reduce salt when cooking, by using alternatives—such as garlic, citrus, herbs and spices—to boost flavors. You can also control salt intake by making your own soups.
Making soups are easy. You can often make a soup by using whatever ingredients you have in your kitchen. Save time by using a slow cooker and remember to freeze your soup leftovers!
Tips for successful soups:
- Start with a good soup base: Sauté onions, garlic, ginger, carrots, and celery.
- Use a good stock. Home-made stock is flavorful, and extras can be frozen.
- Cook ingredients evenly: Cut vegetables into similar sized pieces, so they will cook evenly.
- Add food in stages: Vegetables take different times to cook, so use a recipe for guidance.
- Make sure you brown and sauté the meat and vegetables before you add any liquid.
- Cook noodles or grains separately and then add to the soup.
- Adjust seasonings: Salt adds flavor, but there are other flavor options, such as: chilies, spices, herbs (bay leaves, oregano, thyme, rosemary), Worcestershire sauce, tomato paste, and mushrooms.
- Troubleshooting: If the soup is spicy, you can add potatoes, yogurt, or sour cream to cut the heat. If you want your soup to be thicker, you can puree some of the vegetables and then add them back into your soup.
- Simmer soups slowly, to allow the flavors to meld. When serving, you can top with a squeeze of lemon or lime, some olive oil, or top with sour cream, yogurt, cheese, or breadcrumbs.
Recipes for inspiration
Colorado State University’s Food Smart Colorado
Let the soup and stew season begin!